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

Almond-Cacao Energy Balls


  • ½  cup walnuts (or any other nut you have on hand)
  • ½  cup almonds
  • 3 TBSP cacao powder
  • 1 pinch of ground vanilla bean
  • ½  tsp cinnamon
  • ½  tsp sea salt
  • 2 TBSP almond butter
  • 4 TBSP cold water
  • 12 medjool dates pits removed 
  • ¼  cup unsweetened shredded coconut 
  • 4 tablespoons protein powder (I used collagen powder from Vital proteins) 
  • sliced almonds broken up with the back of a spoon for rolling in 


  1. If the dates are hard, once the pits are removed and they are roughly chopped, place them in a bowl of warm water for about 10 minutes to soften.
  2. Once your dates are soft, place all ingredients (except the almond butter) in a food processor and mix until well combined.
  3. Add the almond butter and blend until a thicker dough-like consistency forms (about 2-3 minutes)
  4. Form with your hands into equal-sized balls, roughly 1 inch in diameter.
  5. Finish by rolling balls in chopped slivered almonds.


You can roll the balls in shredded coconut, or any other slivered nut.

Apple Pork Burgers

By Jenn Bruer

Beefsteak with potatoe salad- Frikadelle mit Kartoffelsalat

1.5 lbs ground pork
1 onion, minced
1 egg
1/2 cup apple, grated
1/4 cup celery, minced
1/2 cup sweet potato, grated
1/4 cup cranberries, finely chopped (I place mine in the food processor and pulse to tiny pieces)
1 tsp dried sage
1 tsp dried thyme
1/2 tsp each salt and pepper


  1. Place all ingredients in a mixer (or mix by hand) until well combined
  2. Shape the mixture into 1 inch thick patties (this should make about six 1-inch patties)
  3. Grill for 5 minutes on either side or until the meat is cooked
    • If it’s too cold out to grill, these taste great in the oven too! Put them in at 375 for about 20 minutes.

I have also made these burgers in the oven and wrapped them in bacon – they were Ahhh-mazing 🙂 Enjoy!

Scotch Eggs

Scotch Eggs

By Jenn Bruer

6 hard-boiled eggs – chilled
1 pound your favourite sausage meat (removed from casings)
1 egg beaten
1 tsp coconut flour
1 sprig of fresh rosemary
1 dash of sage
A few shakes each of salt & pepper
Oil for frying (ghee, coconut, butter, etc.)


  1. Peel eggs and set aside
  2. Place oil in large skillet and heat
  3. Meanwhile, in a large bowl combine all other ingredients
  4. Divide the meat into six equal portions
  5. Press each portion into a patty
  6. Wrap the patties around the hard boiled eggs (it’s messy) to form the shell
  7. Cook each egg in the oil until all sides are golden brown
  8. Salt to taste if needed