Cajun Cauli-rice with Sausage and Shrimp


  • 5 oz shrimp, frozen, peeled and deveined
  • 2 sausages (hot or mild Italian or chorizo), sliced in small rounds
  • 1 medium cooking onion, diced
  • 2 cloves of garlic, minced
  • 2 tbsp oil (coconut, avocado, butter or olive oil are my preferences)
  • 1 pepper, diced
  • 1 cup cauli-rice (Check out this recipe if you haven’t perfected the cauliflower-rice yet)
  • 2 tbsp of Cajun seasoning, or to taste
  • 1 green onion, chopped
  • Salt and pepper to taste
  • ½ cup fresh parsley, chopped


  1. Heat a large frying pan over medium/high heat; once hot, fry the sausages until golden brown
  2. Remove the sausages and set aside in a large dish
  3. Using the same pan, heat 1 tbsp of the oil and sauté the shrimp for about 3-5 minutes or until cooked through 
  4. Add the garlic and 1 tbsp of the Cajun seasoning, and sauté for another 1 minute or until the shrimp is fragrant
  5. Remove from the pan, adding to the large dish with the sausages
  6. Give your pan a quick wipe to clear off any bits
  7. Add the rest of the oil to the pan and sauté the cooking onions 
  8. Once the onions are soft add the diced pepper, cauli-rice and remaining 1 tbsp of Cajun seasoning
  9. Fry over high heat until the cauliflower is of a rice-like consistency (about 5 minutes on medium high) 
  10. Top with green onions and/or fresh parsley and serve!

Other possible variations

  • For an aromatic meal, top with a squeeze of lime before serving
  • Top with Cajun-fried-cashews
  • Add corn or peas, if you tolerate

low carb buns

Low-Carb BUNS


1 cup coconut flour

2 TBSP baking powder (gluten free version if you can)

4 TBSP psyllium husk powder (try to get the version that is a little flakey and less ground)

½ tsp salt or Herbamare 

Other dry seasonings of your choice- see below for variations

6 large eggs

6 TBSP olive oil

2 TBSP apple cider vinegar

1 cup boiling water (more or less depending on the consistency)


  1. Preheat the over to 375 degrees F
  2. Place all of the dry ingredients into a medium bowl and stir to combine
  3. In a separate larger bowl whip the eggs and olive oil well
  4. Combine the wet ingredients to the dry and mix well with a fork
  5. Mix in the apple cider vinegar and stir to combine
  6. Now, add the hot water a little bit at a time until it is moist but not too wet, it should be fluffy and light but not soupy, kind of like moist play-dough. 
  7. These can be formed into “buns” on a parchment lined baking sheet, placed in muffin cups, silicone shapes, or cooked as a full bread loaf. 
  8. Place in the hot oven and REDUCE heat to 350 degrees. 
  9. If making this in muffin cups cook for 26 to 30 minutes. 
  10. For a whole bread loaf cook for 35 to 40 minutes, or until firmer on the inside and golden brown on the outside. 


Certainly, there are a ton of possible variations to this recipe you can add flavourings that are dry to the dry mix or, alternatively you can just add them at the end, here are a couple of variation ideas for you to try:

  • 1 tsp of chilli powder and some red pepper flakes for a kick
  • 1/2 cup of shredded cheese, 1 tsp dehydrated chives
  • 1/2 tsp onion powder, ½ tsp of garlic powder, ½ tsp dehydrated chives and topped with sesame seeds
  • 1 tsp crushed rosemary and ½ cup chopped olives

In addition to the above mentioned variations, you can also experiment yourself and if you do please leave a comment here. I have always wanted to SWEETEN these buns by adding swerve and cinnamon to the recipe. I haven’t done this so you might have to experiment to find the right measurement – my guess would be 3 TBSP swerve and 1 tsp cinnamon. If I did make these sweet I would likely substitute the olive oil for butter or  coconut oil to improve the flavour. If you try this let me know and be sure to take a pic and tag me on Instagram or Facebook please! 

Happy baking

Squash French Fries

Squash fries

By Jenn Bruer

1/2 a butternut squash
1-2 tbsp melted coconut oil (or butter)
Dash of salt
Optional: Organic Ketchup


  1. Preheat oven to 350 and line a baking sheet with parchment paper
  2. Peel and slice butternut squash into any shape fry you fancy (don’t wash them or they’ll be too wet)
  3. Coat them with coconut oil and place on a baking sheet for 15 minutes (keep an eye on them so they don’t burn because all ovens vary)
  4. Flip them over and cook for another 10 minutes
  5. If they are golden brown and a fork easily inserts then they are done! (not too hard and not too soft just as if it were a potato french fry)
  6. Season them with salt or chili powder for a kick!

Grainless Cranberry Crackers


By Jenn Bruer

2 cups almond flour
1/4 cup diced dried cranberries
1 tsp honey
1 tbsp melted organic virgin coconut oil
1 large egg
1 tsp water
1 tsp each organic saigon cinnamon and coconut sugar (to coat the cracker)


  1. Preheat oven to 350
  2. In a bowl, stir together the dry ingredients (not the cinnamon and coconut sugar)
  3. In a separate bowl, whisk together the wet
  4. All together now! Mix until well combined; use your hands to knead the dough into a ball
  5. Place the dough between two sheets of parchment paper and roll out to 1/8 inch thickness
  6. Remove top piece of parchment paper
  7. Using a pizza cutter, cut the dough to form a straight rectangle shape
  8. With the pizza cutter, cut the flattened dough into rectangle shaped crackers (or square!)
  9. Place the sheet of parchment with squares onto baking sheet
  10. Lightly coat the raw crackers with cinnamon and coconut sugar
  11. Bake for 10-13 minutes, until crackers along the outer edge of the baking sheet are lightly golden
  12. Remove crackers from oven and allow them to cool completely on baking sheet

These hold a nice crisp with the oven method but if you dehydrate them they will be even crispier.

Flourless Banana Pancakes


By Jenn Bruer

3 medium eggs, at room temperature
1/4 cup non dairy milk (I use coconut or almond)
1 tsp vanilla
1 tbs honey
2 tbsp coconut flour
1 cup almond four
1/2 tsp baking soda
3 ripe banana, mashed
Optional 1/4 cup dark chocolate chips
Butter or organic virgin coconut oil for the pan


  1. Mix together the wet ingredients, beating well
  2. Combine the dry ingredients in a separate bowl, then incorporate them into the wet
  3. Mix well until combined, then let the mixture sit for 3 minutes to allow the coconut flour to absorb some moisture
  4. Heat your frying pan over medium heat
  5. Mix the batter again, then begin making your pancakes
  6. Oil the pan with coconut oil or butter, then pour about a tbsp of batter per pancake (these pancakes are easier to flip if kept small)
  7. Carefully flip the pancake over, and cook for another minute or two until the pancake has fluffed up an feels firm
  8. Keep hot in a warm oven until you are done making the remainder of the pancakes

These freeze REALLY well! Flash freeze them by placing on a parchment-lined baking tray and freeze for 3hrs. Then store for freezer, and just pop them back in the oven to warm them up.