Egg Foo Young

By Jenn Bruer

egg foo young Ingredients
6 eggs, lightly beaten
1 cup fresh bean sprouts
1/4 cup minced onion
1/4 cup sliced bamboo shoots
1/2 cup slivered browned ham (or ANY meat or seafood you want)
1 tsp soy sauce
2 -3 tbsp ghee (or butter or coconut oil)
1 tbsp green onion for garnish

For the Sauce
1 cup chicken broth
1 tbsp soy sauce
2 tsp honey
2 tsp red wine vinegar
1 tbsp arrowroot flour (or your preferred thickener is fine too)
2 tbsp warm water


  1. Heat ghee in a medium sized skillet over moderate heat
  2. In a large bowl whisk the eggs well
  3. Add the vegetables, ham, and soy sauce to the hot pan
  4. Poor the eggs over top
  5. Fry on medium heat until lightly browned on the bottom, turn over and brown the other side
  6. For the Sauce: In a pot, heat broth, soy, honey and vinegar
  7. In a separate bowl combine the arrowroot flour and water
  8. Add the arrowroot and water mixture to the sauce and cook, stirring frequently, until sauce bubbles and thickens slightly
  9. Serve the Egg Foo Young topped with the sauce and garnished with some green onion

Pork & Cabbage Stew


By Jenn Bruer

1 medium pork loin (or pork roast)
1 chopped onion
1 bay leaf
8 oz jar of tomato sauce (whatever is your fave pasta sauce)
1/2 to 1 whole savoy cabbage – sliced (depending on the size of your slow cooker)
1 cup chicken stock
Butter to taste  (omit the butter if you can’t do dairy)
few shakes of salt & pepper
2 cloves of crushed garlic
Optional: hot pepper flakes or hot sauce


  1. Brown the loin, either in the oven on very high heat (turning to brown all sides) or in a frying pan (don’t worry about the inside just the outside!)
  2. Transfer the loin to the slow cooker
  3. Add to the slow cooker the onion, sliced cabbage, tomato sauce, bay leaf, stock, salt & pepper (chili flakes or hot sauce if you like spice) and the garlic
  4. Stir it all together to get it all coated with the sauce
  5. Cook for at least 4 hours on high (longer is even better)
  6. You may need to add more water later if it seems dry; it should be more of a “stew” consistency but not too soupy
  7. Prior to serving add butter to taste (trust me!)
  8. Stir it up and serve (you can add less butter if you insist)

If you’re in a rush and can’t brown the meat prior to adding- it works fine without browning. If you must, just throw everything in, stir, and cook for a long time.

Whole-Grain CALAMITY!


By Jenn Bruer

Why don’t I eat grains?

For starters, some experts (cardiologist William Davis and renowned neurologist David Perlmutter, to name a couple) suggests grains are bad for intestinal (gut) health. Additionally, grains are STARCH (similar to sugar) to the body and can feed the “bad guys”, the bad bacteria living inside the gut. Starch causes a spike in insulin and when relying so much on starch or sugar as a fuel source insulin can cause an excess amount of stomach fat to accumulate (hence why Dr Davis so perfectly entitled his book Wheat Belly). It’s also worth noting that any nutrients we can get from grains, we can get elsewhere from other food sources like vegetables, fruits, meats, nuts or seeds,  so grains aren’t technically necessary.

For me and for many others grains cause inflammation; some believe inflammation is the root-cause of all disease so it stands to reason that ditching grains might offer disease prevention! Personally, I find some grains more inflammatory than other grains. For example I don’t find rice nearly as inflammatory as wheat.

Grains have only been around for 10,000 years (or so), which (coincidentally?) is right around the time when we (humans) started to develop tooth decay. We also shrunk in height and our overall bone health deteriorated (I learned this from Robb Wolf’s book The Paleo Solution). Grains inhibit vital mineral absorption of things like iron, calcium and zinc.  This is because grains contain substances like phytic acid and lectins which when consumed in larger amounts might not be good.

Foods rich in sugar, or starch, give quick energy, but that energy wears off  fast, as I have experienced first-hand. Grains break down quickly and cause  insulin to rise often followed by blood sugar crashes, making us want to crave more… enter the ‘vicious cycle’ of needing to eat carbs every few hours.

Besides all of that, the benefits of a grain-free diet are pretty remarkable; just look around, there are anecdotes everywhere. Plenty of people suffering from a whole list of issues (Crohn’s, arthritis, diabetes, chronic fatigue, etc.) are getting better and seeing huge improvements from a grain-free diet! I, personally, have never felt better since going grain-free in September of 2011.

People assume that mainstream medicine is not in support of this diet. But hang on a minute! I remember when I was 10, visiting my family doctor for regular asthma checkups; he smoked a pipe while he listened to my chest! I know, seems silly right? Well, people back then would say “smoking can’t be that bad; my doctor does it”. But times change. Smoking became rightfully demonized because some smart people thought “hmmm, perhaps doctors should obtain from smoking while seeing to patients” (duh!).

Times have clearly changed on the smoking front- thankfully. The same is happening with grains, just look at the new food guide in Canada, there was a time when the experts were telling us to eat 5-12 servings of grains per DAY, now the recommendations for grains is far less. I know of several medical doctors that suggest going Paleo or Primal, especially heart doctors!  Many of my friends say they’ve gone Paleo on the suggestion of their doctor!

Enter the shift. It seems that as a collective there is a definite shift happening! Yay us!


Some might say that grain-free benefits aren’t  “backed up” by clinical trials, or suggest  that there is “no evidence” that diet can play such a pivotal role in the prevention or treatment of serious diseases. But seriously now, do we really expect any of the multi-billion-dollar pharmaceutical companies to spend millions on a clinical study that proves the benefits of grain free living? Or that FOODS are capable of healing?  Would that be smart of them? Where’s the profit in that?!

Did you know that in one chinese study it was found that women who consumed 10 grams of fresh mushrooms each day (about one button mushroom per day) had a 64% decreased risk of  breast cancer? Huh! Go figure, you didn’t know that! If there was a drug that could reduce your risk of breast cancer by 64%, don’t you think it would be all over the news?

Since we know we can’t rely on Big-pharma to give us studies to “prove” the benefits of anything other than their own drugs, all we are left with is the personal stories of those who have made changes! Like me 🙂 Let our own personal success stories be proof enough – try Living Grainlessly for 30 days and become a success story of your own!

Now go eat some mushrooms. But please, hold the bread!

What’s Your Paleo STYLE?


By Jenn Bruer

The other day a good friend of mine asked, “can we go Paleo and still be vegetarians”? I nearly laughed out-loud because it seemed like a funny oxymoron to me since meat is such a big part of the Paleo diet. I try to never push my beliefs onto others. But here was an opportunity to give some advise.

I suggested to go “Paleo without meat”! Not truly Paleo of course, but that’s okay! Paleo is not supposed to be a box that we need to squeeze into. Frankly, it’s way more about getting OUT of the box we’ve been in! Paleo should be thought of as more of an arrow, an arrow that says “go this way”….the way toward health. Health is fluid and not a straight-forward math equation.

If you want to be more “Paleo” you have to find your own personal “Paleo Style” and it can evolve as you make changes. Let me tell you about MY Paleo Style…

Although I don’t fit into a “box” of health rules, I’ve been on the Paleo/Primal path since Sept 2011. I almost never eat grains; if I do it’s only because it’s a very special occasion and my MIL has violently forced me (okay she doesn’t resort to violence but how can I say “no” to my MIL!). Yes, on occasion I have my mother-in-law’s plum pudding and other traditional gluten-filled treats. When I “cheat” with grains, I am careful to take extra probiotics in the days to follow as I know my gut will have to adjust, and I will also lower my carbohydrate intake for a few days to give my pancreas a rest. This is not something everyone has to do but I personally have signs of insulin resistance (as MANY people do and have NO idea). Signs of insulin resistance can sometimes be, but are not limited to: excessive tummy fat, fatty liver, skin tags, Polycystic Ovarian Syndrome PCOS, obesity, adult acne, appearance of dark patches on the skin or “hyper-pigmentation”, high blood cholesterol, high blood pressure, constant hunger and sugar cravings, etc.

I eat less dairy. I omit cream from my coffee and replace it with coconut milk but I do have a piece of cheese a couple times per week. To be fully Paleo, I should give up dairy all-together and maybe one day I will, to further heal my body and reduce inflammation even more. But for now I choose to include dairy because I tend to go the “low-carb route” and cheese is a good low-carb alternative.

I never eat at fast-food restaurants (don’t get me started).

I try to always remain on the low-carb side of things and focus my diet mainly on low-starch vegetables, good quality fats, and meats. Again this is because of my sugar “issues”. Anyone suffering with excess weight likely has “sugar issues”.

I limit my coffee to one per day, especially since caffeine can be taxing on my adrenals. Ideally, I’d like to have NO coffee and if I get there, great; if not, that’s okay too, because that’s my Paleo Style.

If you haven’t noticed yet, my Paleo Style is pretty down-to-earth because, as a mom feeding a large family, I need to be mindful of my stress levels; stress is a very BAD thing for health. I don’t scream or run with fear from food, I just try to look at every meal as an opportunity to feed my body with building blocks that prevent disease and heal damage from a previous Diet Coke addiction and other crazy things. I never buy or cook with vegetable oil, but if I go out for Wings with my friends, the wings will likely be deep fried in canola oil. But I stay calm about it and eat extra green veggies in the days to follow to detox that Franken-food out of my body.

Anyone attempting to go 100% Paleo will likely fail and then go back to eating 100% SAD (standard american diet), and that’s WAY worse than going “Paleo without meat”!

Grainless Flour Alternatives


By Jenn Bruer 

When living grainlessly, there are a whole list of friendly flours, but first it’s important to note that these flours are calorie dense; they are however FAR less inflammatory and irritating to the gut than the usual grain flours. We need to be cautious even with grainless baked goods as they are often loaded with sugar. Although, having these goodies, especially around social events and special occasions, is important because it makes us feel less deprived. Limit these treats because of the sugar content, but know that you can control the ingredients AND the sugar 🙂

Almond flour- this is a favorite Paleo flour substitute and there are plenty of recipes to go around. I personally use “ground almonds”, sometimes known as   “almond meal”, because it’s cheaper than flour. The difference is that almond FLOUR is more finely milled. Ground almonds usually include the whole almond as apposed to removing the skin. Almond meal is good for things like breads and pancakes but a finely milled almond flour will give you better results in baked goods like cookies, pie shells etc. and adds a much nicer white colour to certain recipes. The general rule of thumb is to sub almond flour for wheat flour in a 1:1 ratio. Almond flour can sometimes be a little wet as it doesn’t absorb as much moisture as other flours so I always use a tsp of coconut flour to offset the moisture (because coconut is quite absorbent). When I make breads or loaves I always double bake them (like for example, I bake a loaf and then slice it and place it back in the over for an additional 10 minutes before serving, to dry it out a little more). Double baking is by no means necessary though.

Coconut flour- this has an amazing flavour but is very absorbent so it can be rather hard to work with and has a tendency for leaving foods crumbly and dry. I prefer to use this flour with another and not on it’s own. Coconut flour is high in fiber and has a nice coconut flavour. This is best used with a very wet recipe; great for shortbread type recipes! There is no safe exchange ratio when replacing coconut flour to wheat flour as it depends greatly on the moisture level.

Arrowroot flour-  this is mostly used as a starch and is great for thickening sauces.  Arrowroot powder can replace corn starch in recipes using a 1:1 ratio.

Tapioca flour- this starch comes from ground cassava and adds elasticity to baking and helps bind.

Plantain flour- this is ground dehydrated plantain. Let me know if you see this around, I’d love to try it.

Sunflower seed flour- for those allergic to nuts or just almonds, sunflower seed flour can be used the same as almond flour. When you use it in conjunction with baking soda, it has a reaction and turns green – safe to eat but a complete turnoff to me. Mind you, if I was allergic to nut flours, I’d consider it a viable option.

Hazelnut flour- this can also be used the same as almond flour.

Pumpkin seed flour- another seed alternative to almond flour.

Pureed green plantains- green plantains are very starchy, and can act as a great binder in baking.  There are plenty of plantain recipes out there from crackers to cookies; I have tried plantain crackers and they were terrific and crunchy!

Any nut can be made into a flour, adding an array of various flavours, textures and colours to foods.

Now go bake some gluten free yummies!