Savory Recipes

Chicken and Cauliflower Rice Casserole

1/4 cup lard or butter
1 onion, chopped
3 cloves garlic, minced
1 cup bone broth
1 bag of frozen broccoli florets or 3 cups fresh chopped broccoli
1 large box of mushrooms
1 teaspoon sea salt
1/2 teaspoon black pepper
2 bags of frozen cauliflower, thawed, or 2 heads of fresh cauliflower
3 cups cooked cubed chicken
2 cups homemade yogurt
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon celery powder
2-3 cups cheese

Sauté onion and garlic in lard or butter. Add broth, broccoli, mushrooms, salt, and pepper. Briefly pulse cauliflower in a food processor until size of rice. Stir in cauliflower. Simmer until cauliflower is done. Spoon into 9 x 13 inch pan. Layer chicken on top of cauliflower rice mixture. Spread mixture of yogurt, salt, garlic powder, onion powder, and celery powder over chicken. Sprinkle with cheese. Bake at 350 degrees Fahrenheit until bubbly. Enjoy!

Sweet Recipes

Simple Shredded Coconut Bites

1 cup coconut oil, liquefied
1 cup raw honey
3 1/2 cups unsweetened coconut flakes
1 1/2 teaspoon vanilla
1/4 teaspoon almond flavor

Mix all ingredients. Spread in a greased 9 x 13 inch pan. Store in fridge or freezer. When firmer, cut into squares. Enjoy!

-Coconut oil liquefies at 76 degrees Fahrenheit.

Sweet Recipes

Lemon Blueberry Zucchini Bread

5 cups almond flour
2 cups peeled and shredded zucchini
4 eggs
1/4 cup lard, butter, or coconut oil
1 cup raw honey
1/2 cup lemon juice
2 teaspoons lemon flavor or 1/4 cup lemon zest
1 tablespoon vanilla
1 teaspoon almond flavor
1 teaspoon baking soda
1/2 teaspoon sea salt
2 cups blueberries

Mix all ingredients, folding in blueberries last. Pour into two greased 5 x 8 inch loaf pans. Bake at 350 degrees Fahrenheit for about 60-65 minutes. Enjoy!


Truth of Self

The aftermath of somewhat standing my ground is familiar numbness, not triumph. On the timid verge of valuing my worth, my strength to bask in burning criticism is questionable. Hovering under the radar of backlash dulls my shine. Fear of disappointing others paralyzes my truth. Still, sunshine offers a simple appeal.

Numbness comes easy, too easy, like an empty brown paper bag. To fill with emotion would certainly cause its disintegration freeing me from its nothingness, while simultaneously causing widespread devastation and flooding. Rote juggling blocks my need for a muster seed of faith, giving me a dull sense of control despite the fatigue. Sage and social media wisdom screams for truth of self. How dare I not follow its advice? How dare I do?

My heart is heavy; its inherent luminosity is dim. Only love lifts, lightens, and liberates. The outdated fade-to-black, shutting down, survival mode no longer protects my heart from hurt. The weariness from this chronic suffering now surrenders to love, crumbling the façade, forcing my feelings to be felt, my life to be lived, my light to shine. My lungs allow a deep breath as my heart allows love.




I’ve been grappling with my new hypnotherapist profession and certification, not that I’m questioning my new endeavor, because I’m not. Hypnotherapy is my passion, my purpose. As a hypnotherapist, I guide others to connect with and experience peace, purpose, and positive change. How cool is that! It makes me feel alive.

Rather, the conflict resides in the duality of my enthusiasm. You see, I feel this same passion, purpose, and aliveness being a gut healing GAPS practitioner. In my mind, they seem so far apart; different enough to warrant two separate business cards!



The explanation of my two different practices is often cumbersome, sending me back into the rink for more professional identity wrestling. But maybe I need to get out of the rink. Maybe my two loves are not at odds. Maybe they offer symbiotic healing. Certainly when someone is reclining in my fabulous hypnotherapy chair (courtesy of one of my practice clients!) reprogramming their hard drive to release weight or relieve depression, the thought of GAPS also improving his/her mental and physical wellbeing crosses my mind. Likewise, while teaching about GAPS and feeding people gut healing food, my mind considers how changing some of their long held erroneous diet beliefs at the subconscious level could catapult their healing.

GAPS heals the digestive system to successfully treat many mental and physical illnesses. When the mind and body are feeling great, access to the spiritual self seems more effortless and accessible, as depicted by Maslow’s hierarchy of needs.


I’ve experienced this personally. After beginning to detoxify and getting my lymphatic drainage system moving again after 9 long blocked and tear free years, my spirit soared. Just as much as food and health are connected, so connected are the mind, body, and soul. GAPS is an outside-in approach to healing, bringing real nourishing food from the outside to improve the body’s functioning on the inside.

Hypnotherapy offers improvement from the inside-out, allowing for positive changes and guidance at the subconscious soulful level to help the mind and body function optimally, somewhat an inverse approach to the hierarchy of needs.


Despite the directional approach of healing, both GAPS and hypnotherapy holistically enhance the quality of life – mind, body, and spirit.

To paraphrase Joni Mitchell, I’ve looked at life from both sides now, from out and in and in and out, and I’ve found wholeness and connection. I embrace this connection, this symbiosis, and from this point forward offer a clearer picture of my professional loves not as contrasting but rather as complimentary. I now grasp that even the dichotomy of my loud and boisterous voice and laughter as a GAPS practitioner/teacher contrasting sharply with my peaceful and encouraging voice as a hypnotherapist/teacher serves to join the yin and yang of me, bringing a collective wholeness to my holistic health practices of Nourishing Happiness and HYPNOurish.

Sweet Recipes

Crunchy Cookies


6 cups almond flour
1 cup raw honey
1 cup lard, butter, or coconut oil
1 tablespoon cinnamon
1 tablespoon vanilla
1 teaspoon baking soda
1/2 teaspoon salt

Mix all ingredients. Roll into balls and place on cookie sheets. Flatten with the bottom of a cup dipped in water. Bake at 350 degrees for 10-12 minutes. Enjoy!

Sweet Recipes

Dream Dessert



2 cups almond flour
1 cup chopped pecans
1/2 cup melted butter

Mix almond flour, pecans, and butter. Press into greased 9 x 13 inch pan or two 9 inch pie plates. Bake at 350 degrees for 10 minutes. Cool.


1 cup homemade cream cheese (drained homemade yogurt)
1 cup homemade sour cream
1/2 cup raw honey

Mix cream cheese, sour cream, and honey. Spread over crust.


Avocado Chocolate Pudding

Make pudding. Spread over cream cheese and sour cream layer.


2 cups homemade cream cheese (drained homemade yogurt)
1/2 cup raw honey

Mix cream cheese and honey. Spread over pudding layer. Enjoy!

Sweet Recipes

Vanilla Caramel Chip Ice Cream


1 batch of vanilla ice cream
1/2 pan of caramel chips

Blend ingredients for vanilla ice cream. Freeze for about an hour before putting in ice cream maker. When ice cream is starting to take shape, add frozen caramel chips. Continue to freeze in ice cream maker until desired consistency. Enjoy!

Sweet Recipes

Caramel Chip Cookies


5 cups almond flour
1/4 cup coconut oil, lard, or butter
1 cup raw honey
2 eggs
2 teaspoons vanilla
1/4 teaspoon sea salt
1 teaspoon baking soda
1/2 pan caramel chips

Mix first seven ingredients. Stir in frozen caramel chips. Drop by spoonfuls onto cookie sheets. Bake at 350 degrees Fahrenheit for 10-12 minutes. Chips will melt somewhat. Enjoy!

Sweet Recipes

Caramel Chips


1 cup cocoa butter
1/2 cup butter
1/3 cup raw honey
1/3 cup almond butter
1 teaspoon vanilla

Stir all ingredients continuously on stovetop at low to medium heat until mixture melts and slightly thickens. Poor into greased 8 x 8 inch pan. Freeze. Cut into small pieces. Use in Caramel Chip Cookies (chips will melt somewhat), in Vanilla Caramel Chip Ice Cream, or as a frosting prior to solidifying. Enjoy!

-Substitute 1/2 cup coconut oil for 1 cup cocoa butter to make an alternative cold treat only caramel chip (will not hold up in oven).