Nourish Mama by Sherry Rothwell
Nourish Mama, a nutritional program by Sherry Rothwell

Coconut Mojito Skinny Bombs

These are lovely and refreshing! Whether you eat keto, low carb or simply want a sugar free treat to snack on, you’ll love the ease of having these tart little guys on hand for a quick snack.

Mojito Fat BombsWhat you’ll need:

  • 1/2 cup coconut oil
  • 1/2 cup coconut cream
  • 1 tsp coconut stevia
  • 1/4 tsp mint extract
  • the juice of 1/2 – 1 large lime

How to do it:

  1. Melt the coconut oil on the stovetop at medium heat.
  2. Put everything else into your blender.
  3. Once the coconut oil is melted, add to the blender.
  4. Mix thoroughly.
  5. Pour into your favorite mould.
  6. Store in the fridge.



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Egg Nog (sans sugar)

I LOVE egg nog, but not so much with the traditional amount of sugar. This beautiful version is just sweet enough that even the kids approve.

nog in glassesWhat you will need:

6 eggs
1/2 cup erythritol (or more to taste)
1 cup half and half or coconut milk
2 cups whipping cream
1/2 cup rum

How to do it:

  1. Separate the yolks into a quart jar and the whites into a smaller jar.egg nog in storage
  2. Whisk the erythritol into the egg yolks.
  3. Next whisk in the milk, cream and rum.
  4. Refrigerate everything for 1 hour (will actually keep for several days or even weeks if you use 1 1/2 cups rum).

Before serving:

  1. Whip the whites until they form stiff peaks.
  2. Fold whites into the egg nog.
  3. Pour into glasses.
  4. Sprinkle nutmeg on top.


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Fabulous Flax – Chia Dough

pan bakeYears ago I tried Anderson’s flax rolls in Vancouver. I thought the flax roll idea was decent, but the fillings didn’t impress me.

For the past few months, I have been totally grain free eating a keto diet which is basically lower carb than you can possibly imagine, higher fat than you ever dreamed possible and moderate protein.

I really don’t miss bread much, save for the convenience.

Julian Bakery wraps were doing the trick to give me the sandwich roll experience (I figured out how to take them WAY to the NEXT level in the oven….raw they kinds taste like eating a wax roll), but they are super expensive and once you open the wrap they start to dry out and flake apart.

So for a while I thought maybe I would try learning how to make my own coconut wraps at home in a dehydrator, but flournever really got to it as it sounded like a lot of work to figure out the exact temp and timing to keep it a wrap and not a cracker.

Then I remembered the Anderson rolls and thought by now someone must have published a make your own flax rolls at home recipe….I couldn’t find anything….except for this youtube video.

Apparently, her flax roll discovery was a happy accident.

She makes her dough a bit more watery than I do. Usually I get the water just right on the first try and don’t have to let the dough set for an hour….I think that is because I use my hands to mix it. Oh and I use chia because it is more affordable and works exactly the same as flax.

I don’t add any oil and do not need to add oil to my hands as my dough isn’t wet.

add waterSince I use coconut flour to roll it out, mine is gluten free.

What you will need:

1 cup flax seed
coconut flour (to roll it out)

How to do it:

  1. Blend flax into flour
  2. Add enough water to be able to form a dough with hands (if you accidentally add too much, let it sit for an hour)
  3. Create into balls and roll out using coconut flour to keep it from sticking.
  4. Bake or fry in butter!

You can even change the texture by taking out a 1/4 of the flax and using a different flour in the dough to change things up and make it less “flaxy”.

I also like to stir in salt, crushed garlic, fresh herbs and dried spices before I add the water.

Next sprinkle coconut flour on your countertop and also spread it on your rolling pin.

Pull off a piece of dough the size of a golf ball and flatten it best you can into a flat round.

Now roll it in all directions.

Keep flipping and adding coconut flour to the rolling pin and on the counter as much as you need to, to keep it from sticking.

Roll it as thin as you possibly can, otherwise it will taste doughy. The thinner you can get it, the better the texture.

Next bake it for 5 min at 350 F or pan fry it for a few minutes on each side (no need to add a fat, but you also can if you rollswant to…but not too much or they will get soggy).

Once you have pre cooked it, now it is ready to use. I have used it to make rolls, as a chapati, quiche, ham roll and pizza… far!

Another amazingly awesome thing about flax/chia dough is that it stores well in the fridge simply wrapped up in parchment paper.

Just grab a piece at a time to make a fresh roll for lunch.

The options are endless.

You can make a pizza or a pizza roll. When making pizza  make sure to bake the crust for 5 minutes first so that it is firmer (otherwise it will be doughy). If you want slices, make sure to let it cool for 10 minutes before slicing or it will fall apart.

pizza 3Other ideas for fillings:

Egg Salad
Avocado, Tomato and Bacon BLT
Spinach and Cream Cheese
Sauté Veggies and Cheese (make it like pizza first and then roll when cheese it melted)
Roasted root veggies and smoked tofu

or whatever you like to your heart’s content!







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Flax Crust Quiche

You’ll love this easy peasy grain free quiche. Makes a great treat on the weekend.

crustThe crust

What you will need:

1 cup flax seed
coconut flour (to roll it out)

How to do it:

  1. Blend flax into flour
  2. Add enough water to be able to form a dough with hands (if you accidentally add too much, let it sit for an hour)
  3. Create a golf size ball and roll out into crust (use the remaining in other recipes) using coconut flour to keep it from sticking.
  4. Pre bake it at 350 F degrees for 5 min before adding the filling.

For the fillingquiche with vegs

What you will need:

1 small zuchinni (slice very thinly with mandolin)
1 small red onion (slice into rounds)
2 large mushrooms (slice very thinly with mandolin)
1/4 cup butter
2 cups shredded parmesan
4 eggs
3/4 cup whipping cream
1/2 – 3/4 tsp salt

just about in the ovenHow to do it:

  1. Saute red onion rounds in the butter until caramelized.
  2. Add zucchini and mushrooms and keep sauteing until it’s a texture you like.
  3. Place veggies into flat crust.
  4. Mix eggs, whipping cream and salt in a separate bowl and then pour on top of the veggies.
  5. Top with shredded parmesan
  6. Bake at 350 degrees for 25 minutes.


Let cool about 10 min, slice and serve with sauerkraut on the side!

done 1



quiche slice

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Home Made Skor Bars (sans sugar)

Skor bar is a holiday favourite around this house. This sugar free version is sure to please without the side effects (lowered immunity, weight gain, hyperactivity and cavities).

In fact this version is super nutritious as almond, grassfed butter and pure chocolate are all nutrient dense foods!

Instead of depleting your body of nutrition, this Skor bar adds to your nutrition with good fats, minerals like magnesium and fat soluble vitamins like A & D.

Let’s do it!

Bottom Layer

First you’ll have to make the crackers.

Soda CrackersWhat you will need:

  • 1 cup blanched ground almond flour
  • 1 large egg
  • 1 tablespoon olive oil (or butter)
  • 1/2 tsp salt
  • coconut flour (keep adding until the dough sticks together and can be formed into a ball)

How to do it:

  1. Preheat your oven to 350°F
  2. Combine the almond flour and salt in a bowl and blend well.
  3. Add the egg and oil, and blend and enough coconut flour to shape the mixture.
  4. Form into two balls of dough.
  5. Place each dough ball on a non-stick baking mat, then place a piece of parchment paper (or other non-stick mat) over the ball and roll the dough into a thin layer.
  6. Score the crackers with a pizza cutter and sprinkle extra sea salt lightly across the cracker sheet.
  7. Bake for about 13 minutes, or until they start to lightly brown.
  8. Cool for about 15 minutes and break apart into crackers.
  9. Place parchment paper in the bottom of a baking sheet or shallow glass rectangular baking dish.
  10. Place a layer of crackers as the bottom layer of your Skor bars.
  11. Store the remaining crackers in a sealed container.

The Middle Layer

Cinnamon Butter

What you will need:

1 cup butter (unsalted)
1 cup whipping cream
3 Tbsp erythritol

For later:
1 cup of soft butter (unsalted)
2 tsp English Toffee Liquid Stevia

How to do it:

  1. Melt the butter in the pan over LOW heat.
  2. CaramelLet the butter cook on the lowest temperature until it begins to turn golden brown.
  3. Once the butter has turned light golden brown, remove the pan from the heat and add the cream and erythritol.
  4. Immediately return the pan to the heat and turn up to high stirring the cream into the butter.  The cream will foam and bubble, the cream should come to a full boil… keep stirring THE WHOLE TIME!
  5. Once the bubbling has slowed and the ingredients are well combined, continue cooking until it has thickened and feels “sticky” (the bubbles will take longer to come to the surface).
  6. The minute you take it off the element, the butter will start to separate. No worries, we are going to blend it. Again the minute you stop your blender it will separate again.
  7. Now it is time to pour off the butter liquid to get the caramel. Pour off the butter through a strainer into a glass jar (stir in cinnamon for deliciously sugar free cinnamon butter and put in the fridge).
  8. 2 layersAdd 1 more cup of soft butter  to the caramel, 2 tsp english toffee stevia and blend. You will have a beautiful caramel the texture of a thick frosting.
  9. Put it on the stove to heat it so that it is more easy to spread over the crackers.
  10. Spread it with a spatula and put in the freezer to set before you spread the chocolate over it.

Top Layer


What you will need:

3/4 cup cocoa butter (or coconut oil if you don’t mind having to eat them straight out of the fridge only)
3/4 cup cocoa (or a little less if you don’t like dark chocolate)
2 tsp liquid steviaskor bar finished
1/4 cup – 1/2 cup or more erythritol (or more to taste)

How to do it:

  1. Place cocoa butter or coconut oil in a small pan to melt.
  2. Stir in cocoa, stevia and erythritol.
  3. Pour over the caramel layer and refrigerate until set.

Once it is set, pull out of dish by lifting parchment paper and break apart using your hands into individual serving sizes and serve!

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Peanut Butter (sans marshmallow) Squares

peanut butter bar recipeIf you are like me and love peanut butter squares, but hate the marshmallows, you are in luck with this easy skinny bomb recipe!

What you will need:
1 cup peanut butter (no salt added and tastes even better with low sodium peanut butter if you can find it)
1/2 cup coconut oil (0r cocoa butter if you want them to hold up at room temp…please note you’ll have to warm the cocoa butter into a liquid before you can blend it) photo 2
1 cup butter
2 tsp of butterscotch or english toffee stevia

How to do it:
If everything is at room temp, just mix in a high power blender or slowly heat up ingredients on med low in a saucepan and then blend.

Store in the fridge.



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Grain Free Ham Ring

Sometimes when you go low carb or grain free, you crave some old comfort foods……. and this dish really delivers!

If you are looking for a grain free ham ring recipe, look no further! This was delish! Takes about 30 min to prepare and cookedabout 20 min to cook.

Worried about cooking with flax and chia (chia is what I used in the photos), according to research baking at 350F won’t damage the oils.

Flax NoodlesTo prepare the dough you’ll need to grind the flax or chia seed into a flour. In a bowl add remaining ingredients and then mix in enough water until it is a dough like consistency (start mixing with a fork and then your hands to get the right texture. If it feels too wet, let sit for 1 hour to keep absorbing the water).

1 cup flax or chia seed ground
6 cloves garlic
1 tsp salt
1/4 tsp black pepperPie Plate

Once the dough is ‘set’  take of a piece the size of a golf ball and roll out as thin as possible into strips using coconut flour to keep it from sticking.

Lay the strips from the centre outward hanging over the side. As you go you will place the strips farther from the middle and keep pressing down until the bottom looks flat like a normal pie crust. Keep pressing the strips together as best you can. Some strips will end up too long, you can trim them later.

Complete Pie PlateYou’ll have a ton of dough left over. You can use it to make tortilla rolls or even try your hand at boiling them for 3 minutes into noodles.


cooked ham ring (chopped into bit sized pieces)Filling
broccoli steamed for 3 min
2 cups shredded cheese
2 Tbsp mustard
1 Tbsp lemon juice

Meanwhile, steam broccoli for 3 min.

Turn the oven on to 350F

Chop the ham ring into bite size pieces and place in a medium size bowl with 2 cups of shredded cheese. Mix in mustard and lemon juice.

Place filling into the pie and then pull the ‘ropes’ over and arrange on top so that they are all touching but not overlapping too much in the middle (this is where you might have to trim them a bit).

uncooked crustBrush with olive oil and then bake for 17-18 min at 350 F.

Let cool for 10 -15 min before slicing which will hold it together better. Also, it works best to cut along the natural lines with a serrated knife.

Kid tested and approved! Slice

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18 Nut FREE, Mostly Grain FREE and Mostly Dairy FREE Lunch Ideas

I have come up with 18 Nut FREE, Mostly Grain FREE and Mostly Dairy FREE Lunch Ideas that I am happy to share with you here! Even if your child’s school doesn’t have food restrictions, I think you’ll find a few ideas that you might want to add to your roster of wholesome take a way lunch ideas!

1) Coconut Bacon Muffins

2) Chicken Nuggets

3) Refried Beans

4) Salad Roll with sunflower dipping sauce

5) Chicken Salad “UnSandwich” Wraps

6) Tuna Nori Rolls

7) Sunbutter and Jam in Coconut/Flax Wraps

8) Meditteranean Skewers

9) Sushi

10) Devilled Eggs

11) Bread Free BLT’s

12) Bean Salad

13) Lentil Patties

14) Soup

15) Collard Wraps

16) Dolmas

17) Potato Pancakes

18) Not Hot Dogs

Happy Brown Baggin’ It!

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Untraditional Indian Dinner (grain free)

It’s spring and I’m loving up my liver with a break from grains, dairy and coffee. Trouble is amongst the fresh nettles, dandelion greens and burdock in the fridge was a tempting bag of spinach that always begs me to make palak paneer (paneer is cheese and the recipe uses milk).

I knew that I could skip the cheese and substitute the milk with coconut milk, but wondered what in the world could substitute chapatis and rice?!

So I searched the net for amaranth chapatis and I found the way (inspired by a religious holiday with fasting where grains are not allowed).

On the fly I created a seed grain pilaf that satisfied me just perfectly to my suprise. I don’t really like any of the seed grains cooked by themselves as a side dish, but put them altogether and wow, it worked!

So if you are grain free, gluten free and dairy free and thought eating Indian would be way off the map, you are in for a real treat!

Enjoy : )

p.s. I didn’t post a picture of the palak as I was experimenting with my new clay oven crock pot which suggests to add more liquid (which I didn’t need to do and it came out soupy, no point in sharing a photo of what it is not going to look like)!

Amaranth Chapatis

Amaranth ChapatisWhat you will need:
1 cup amaranth
water to a consistency that you can roll the dough without it sticking to the rolling pin

How to do it:
1) Mix the water and amaranth by feel (add more flour if you end up accidentally adding too much water)
2) Knead
3) Divide it into 8 peices (to be rolled out)
4) Put a frying pan on the stove at medium high heat (you will have to turn it down if it starts to burn, once you are on a roll I find that somewhere between med and med-high is just right). No need to add any oil.
5) Roll one of your 8 pieces into a ball and roll out as thin as you can without making it too weak (you might want to have flour on your cutting surface, as well as rub it on your rolling pin to prevent sticking)
6) Cook on both sides (they will puff up somewhat just like wheat chapatis, but not quite as much). While the second side is cooking add a few drops of ghee or butter and then turn over and put a bit of ghee on the other side too (I actually skipped this step and it turned out fine).
7) Repeat until they are all cooked and serve with your favourite Indian recipe (ours is Palak Paneer, see variation below).
8) Spread butter or ghee on before serving for more deliciousness!

Here is where I learned how to do it from this lovely granny on youtube in her video demo. This was my first try, hers are much more beautiful!

Seed Grain Pilaf

What you will need:
Seed Grain1/4 cup each of amaranth, buckwheat, quinoa and millet (soak for a few hours or overnight and drain)
2 cups water or broth preferrably
1 yellow onion (sliced in rounds or half rounds)
3 cloves of garlic pressed
2 tsp cumin
2 tsp coriander
1 tsp mustard seeds
pinch of hing
1/4 tsp of tumeric
2 Tbsp unrefined palm oil
1/2 tsp unrefined salt

How to do it:
1) Saute spices in the palm oil until fragrant.
2) Add onions and garlic and saute until translucent.
3) Add rinsed seed grains and unrefined salt and then bring to a boil.
4) Simmer until cooked.

Enjoy on the side of dahl, stews etc.

Crockpot Spinach Palak

What you will need:
1 large bag of fresh spinach
1 large yellow chopped roughly
2 med. fresh tomatoes, quartered
2″ piece of fresh ginger root grated
6 cloves of garlic, peeled
2 Tbs. ground cumin seed
1.5 tsp. red chile powder
1 tsp ground turmeric
2 tsp garam masala (optional)
1 tsp unrefined salt
1 Tbs butter or ghee
1/2 cup coconut milk

How to do it:
1) Layer in a crock pot
2) Cook and stir half way through desired cooking time (depending on your crock pot and whether you are cooking on high or low)
3) Once it is done, puree in a blender

* Palak recipe based on this one.



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More Ways to Use Whey

Not to be confused with whey protein powder (which is basically the dry concentrated form), whey is the watery ‘stuff’ you’ll find sitting on top of your whole plain yogurt.

While it is best know for being a starter culture for home made cultured veggies and condiments, whey has health benefits all on it’s own! whey

Here are some of the health benefits of using whey:

  • Minerals
  • Protein
  • 1 tbsp of whey in a glass of water with or before meals will help digestion
  • Use ¼ cup whey in a glass of water with a pinch of unrefined salt for better water absorption
  • Keeps joints movable and ligaments elastic

“For stomach ailments, 1 tbsp 3 times per day will feed the stomach glands and they will work well again” (Hanna Kroeger in Ageless Remedies from Mother’s Kitchen)

Wondering what else you can do with it?

  1. Substitute it in any recipe that calls for water or milk (such as salad dressings, sauces, muffins, bread, pancakes etc.)
  2. Instead of milk in smoothies.
  3. To soak grains, lentils and beans for better digestibility.
  4. Use it to cook your grains, pasta, rice or oatmeal with.
  5. Use it in soups or stew when you don’t have broth.
  6. Use it to marinate your meats for better digestibility.
  7. Feed it to your plants.
  8. Compost it!

Click here to learn how to make some for yourself!

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