{Paleo} Chocolate Hazelnut Fudge

Hi guys, its Rosie! I hope you all had a lovely Christmastime(:

I’ve been SUPER BUSY lately and haven’t posted in months! I blame it all on school algebra 2

I blame it all on algebra 2

The Healthiest Hazelnut Fudge {paleo}

SO here’s a recipe for all you lovely readers(: a belated Christmas present, maybe?

A recipe for dairy free, gluten free, paleo fudge!! Just in time for your New Years Eve party

Head over to Pantry TakeOver for the recipe

The Healthiest Hazelnut Fudge {paleo}


Mediterranean Lamb Skillet

{Greek inspired} Mediterranean Lamb Skillet paleo friendly, wholesome, nut free, dairy free, and delicious photo 2 yummm! can i just say, this is seriously one of the best dishes i have ever eaten?? seriously, i’m not over exaggerating. photo 4 so as you can tell, i’ve been slacking on blogging lately. Well, not slacking, more like taking a break. I took a break for the summer. So while I was off line, a lot happened! I went to Disney. I went to art college for a week and racked up more than 20 hours worth of classes. I went on a church retreat. I had my birthday 🙂 and i spent some time serving and learning in Central America. And through every thing, I ate lots and lots of good food! I have decided that m favorite sushi roll is the “volcano roll.” I have also discovered a love for beans, rice, and plantains (i can thank Costa Rica for that one). Church retreat food is not the best but living off BPA-free canned lentil soup wasn’t too bad. And now, on my fall break, my aunt has made me an incredible dinner called “Anja’s Mediterranean Lamb Skillet.” photo 1-2 the best way to give you a brief over view of this dish is to give you a little history of the chef. The chef is my aunt, Anja. Anja is from Cyprus, an island country in the Mediterranean sea. She has lived in Cyprus, Africa, and many others. She moved to Georgia (US) for college and has since then lived in West Virginia, Alabama, and Florida. To say the least, she has experienced a lot of different cultures and so has this dish. So enjoy this well-traveled dish with a Mediterranean flare. photo 3 i love this recipe for many reasons. one, because my aunt made it two, because its delicious three, because its simple to make and four, because its real, wholesome food photo 3 Ingredients: 2-3 tbs coconut oil 1 med onion diced 2 -3 cloves garlic minced 1 med tomato diced, 1 lb fresh green beans 1 lb ground meat lamb mediterranean spices (oregano, thyme, rosemary, parsley) salt and pepper.

to cook:
heat oil in skillet,
sauté onion (about five minutes) then add meat, garlic and all spices (to taste, i go strong on herbs, about 1/2 -1 teaspoon each, though you can start light and keep tasting).
Once the meat is cooked through, add tomato and green beans, sauté until beans start to soften (10-15 min)
sauté until meat is cooked through and green beans are tender. serve warm.
enjoy! serves about 3-4 people
photo 4

How to make a “French Omelette”

20140125_094325i admit, even though there are so many creative breakfast cereal, pancakes, and bar recipes out there, i’m always sucker for a big plate of home cooked eggs.

Scrambled, poached, soft boiled,  hard boiled, over-easy, sunny side up, even rocky mountain toast…. you name it, i like it.

Another favorite of mine is the omelette.  The fluffier, the better!


So here is your how-to for the world’s fluffiest omelette ever:

how-to french omlete


The French Omelette.



Since this is a “french omelette,” i felt the need to be a little fancy. It is filled with mix of shaved butternut squash, mint, cilantro, and radish along with different spices and a dash of red wine vinegar. I highly recommend trying that filling, as its tastes great, but french omelettes can be filled with what ever you please. Spinach with herbs, grey salt, and goat is another wonderful idea. Just get creative.


There are a few ingredients essential to an omelette: eggs, salt, and something to grease your pan with (because i refuse the use of nonstick pans)


with that said, you will need:


2-4 farm fresh eggs

a tbsp of coconut oil or ghee

your filling of choice


salt and other spices (to taste)

chop sticks or spatula

a omelette pan

a spatula



the way you cook the eggs it what gives the omelette its fluffiness:



start by cracking your eggs in to a cup. this is when you will add your salt and spices. whisk.


melt your oil/ghee in your omelette pan over a medium-low heat


once the oil is melted and the pan is warm, pour the egg in the pan


*this is when the magic happens* using your chopsticks or spatula, move the egg mix around the pan as if you were making scrambled eggs. Only do this for a few seconds!!! As the egg mixture cooks, press it back in its place, making sure there are no gaps in the circular sheet of fluffy-eggs on the bottom of the pan.


put on the filling and turn of the heat when the omelette seems thoroughly cooked but not burnt or dry








roll the omelette out of the pan with your spatula. when it is on your plate it should be in the proper, folded position of an omelette

enjoy 🙂











Protein Power Pancakes


paleo protein power pancakes!

whoever said you shouldn’t eat cake for breakfast was wrong
because pancakes, technically, are cakes
and pancakes *drum role please* can be healthy for you! whoda thought, right?

paleo protein power pancakes!

by healthy, i most definitely DO NOT mean the McDonald’s cheapo pancakes or the sugar filled box mix type (i’m gagging as i mention McDonald’s) not even your good ol’ granny’s famous buttermilk hotcakes

i am talkin bout these…..

paleo protein power pancakes

ingredient info:

2 ingredients
Say whaaaaat? Holy hotcakes thats crazy!

For me to call something healthy, it has to match a very specific list of criteria:

  • no gmos
  • no aspertame
  • un/minimally processed
  • all whole/real food ingredients
  • no refined sugars
  • each ingredient is nurishing

and my lil’ pan cakes fit-the-bill!

plus they are PALEO, GAPS-LEGAL, and SCD diet approved

paleo protein power pancakes

the organic eggs, from free-range, hormone/antibiotic free, happy chickens, are extremely nutritional! The yolks contain omega3’s and healthy “fats” (though, i think the word fat is totally cliche…). They also provide protein.

the banana is an inexpensive, healthy way to keep your hot cakes sweet! the natural sweetness of this fabulous fruit leaves no need for refined sugars

the whey powder, okay, so this recipe may have 3 ingredients if you add te whey, but its completely OPTIONAL, though this is a major source of protein. That said, I typically don’t like whey or other protein powders because they often contain things like lethicins, flavorings, and gmo ingredients. This is not the case with Raw Organic WheyTM.

This whey is raw, only 1 ingredient, and organic! pretty healthy stuff that fits my “healthy” list

paleo protein power pancakes!

but without further ado, here is your healthy breakfast recipe:

  1. 2 organic eggs
  2. 1 banana

*optional: 2-3 tbsp of Raw Organic WheyTM protein powder
*optional: a 1/4 tsp vanilla

coconut oil, ghee, or butter for pan

mash the banana well and mix together with the other ingredient(s) in a bowl. Melt cooking fat (coconut oil, ghee, or butter) in a pan. Spoon about 1-2 tbsp of batter on the pan per pancake (this part you can play around with). Then cook pancakes for 1-2 minutes before flipping. Cook until pancakes are a nice golden brown and then serve! 🙂 maybe put some cinnamon, berries, or coconut butter on top?


paleo protein power pancakes

Why Label GMOs?

here is your “Food for Thought Friday”


if you read my post often, you’ve probably heard me talk about high school, exessive homework, and a persuasive research paper i’ve been working on. Well… the research paper is done and here is a copy just for my readers 🙂

Picture 4

(by the way, i scored a 99 on it so there probably won’t be as many grammatical errors as in my other posts):

11/16/13                                                                                                         Applied Composition                                                                                                               Let us know, It’s our right

                GMO. Lately, this little word has been spreading like a wildfire through the news, health articles, other media, and even the grocery stores, but what really is a GMO and what is all the fuss about Gmo-labels? GMO stands for “genetically modified organism” and is sometimes referred to as “GE” or “genetically engineered.” Scientifically speaking, a GMOs are called “transgenics.” GMOs have artificially altered DNA. For example, GE-corn is altered to contain pesticides in its tissue (“What Are We Eating?”). GMOs are altered to become more cost effective, hardy, pest resistant, and durable. In fact, many are created claiming to have possible health “benefits” (The Editors). Sounds good? Well, the downfall is, the GMOs are not labeled. A person could go to the grocery store, buy a GE apple, and not even know that the apple has built in pesticides! Although genetically modified organisms might be hardy and easier to grow, foods that contain them should be labeled because of the uncertain health risks they propose, the concerning bans in other countries, and the right of people to know what is really in America’s food.

As with any new product, it must be tested and proved safe before entering the market. This is not the case for GMOs. The Label GMOs Organization states “Fact: GMOs have not been proven safe, and long-term health risks on humans of genetically modified foods have not been adequately investigated,” (“What Are We Eating?”). One may think, “It is good that GMOs are not proven unsafe,” but is it still comforting that GMOs have not been proven safe either? However, the results of GMO testing with animals is quite concerning. Studies show, animals, such as cows, sheep, and rats, fed GE food developed digestional problems, over-toxicity, and other deadly issues. A herd of dairy cows in Germany fed GE corn, developed a mysterious and deadly illness soon after (Peters). The effects of GMOs on the environment is also alarming. GE crops are made to produce and contain pesticides and herbicides. Pesticides and herbicides are chemicals, and chemicals are known to pollute soil, water, air. A polluted earth means a world filled with disease and sickness for humans. Most people are unknowingly eating GMOs, and since the long term health effects are unknown, people are involuntary subjects in a huge health experiment (Ishii-Eiteman). To say the least, GMOs should be labeled so that each person can choose if they want to support a product with unclear health effects and insufficient testing.

GMOs may seem to slip under the radar in the United States, but in most countries, GMOs have tight restrictions and are even banned! 50 countries around the world have bans and restrictions on the production and selling of GE goods including many advanced countries such as Australia, Japan, the UK, Brazil, Italy, China, France, and Russia. In fact, 61 countries, that hold around 40% of the world’s population, require labels for any product containing GMOs (“What Are We Eating?”). GMOs must be labeled in Europe and since consumers showed negativeness towards GE food, many companies completely eliminated the use GMOs in their products. GMOs are now rarely found in European countries (Kaste). Unfortunately, the USA and Canada don not have any GMO restriction or labeling laws (“What Are We Eating?”). Why is it taking the United States so long to catch on? Some believe that labels would cause a “false” fear about GMOs, resulting in people avoiding GE produce and products, like in Europe (The Editors). The truth is, GMOs should have been labeled when they were first introduced into the market! Health consultant Janell Sycks, creator of a company call Pantry TakeOver, says “In other countries, foods and products are not allowed until proved safe. In the U.S., products are allowed until proven harmful.” It is definitely concerning that so many other countries find GMOs to be worth banning and restricting while the U.S. consumes them daily. An awareness for GE products has grown worldwide, and it would greatly benefit America to follow suit.

Even if GMOs were proved completely safe, Americans still have a right to know what is in their food. It is like picking out a candy bar. If someone was allergic to dairy, was vegan, or simply choosing to be dairy free, they would flip the bar over and read the mandatory note stating any possible allergens that are in or have been processed near the candy bar. The bar might say, “Made in a facility that also processes dairy,” or “contains dairy.” These notes help people discern what to eat based on allergies or personal preference. It works the same with labeling GMOs. A large and growing amount of people try to stay away from GE products because of medical reasons or personal choices, but it can be hard for them to know exactly what contains GMOs and what does not. It is only fair that products containing GMOs be labeled accordingly so that people can choose if they want to eat something made with genetically modified ingredients or not. It is like nutrition facts! Companies label things like calories, carbs, and sugar but not GMOs (“What Are We Eating?”). While people have a right to know what they eat, GMOs presence is left ignored in so many products. Majority of margarines, sugar free sweeteners, artificial flavorings, corn and corn products, soy and soy products, diet sodas, and even vitamin supplements contain GE ingredients (Peters)! Michael Pollan says “I don’t think this is a fight about science; I think it’s a fight about transparency- people who want to know where food comes from should have this information,” (Kaste). GMOs should not be hidden!

A pro-label GMO group chanted “All we want is a simple label, for the food that’s on our table!” (The Editors). It really is that simple. Label supporters not saying that GMOs are bad, just that they deserve to be listed like nutrition facts. When it comes to GMOs, there is no good reason not to label them. If companies bring up the argument that labels would cost too much, then how do they afford to completely change their labels and packaging to match holidays like Christmas and Halloween? If someone cannot have GMOs due to a medical issue, they should be entitled to know which product contains GE ingredients. The vice president of the Environmental Working Group’s government affairs, Scott Faber, believes “companies are starting to realize the fights is worse than the label,”(Bottemiller).  There are many different ways you can help the label GMO movement reach success. By avoiding artificial sweeteners, diet sodas, non-organic corn, and soy products, you can greatly decrease your GMO intake. Trading some of your favorite foods in for an organic variety can also help. If you own a restaurant or business in the food industry, you could take it one step further by seeing that your products have gmos labels. You can even wright your local government representative about the labeling issue. Because of the uncertain health risks, the concerning world wide bans, and the right of people to know what they are eating, GMOs should be labeled appropriately. People deserve to know what they eat, it is simple human rights!

Works Cited:

Bottemiller, Helena. “With Recent Victories, Movement to Label GMOs Gains Steam.” Food Safety News. Food Safety News, 27 June 2013. Web. 10 Oct. 2013. http:// www.foodsafetynews.com/2013/06/movement-to-label-gmos-gaining-steam/ #.Ul1joK4wKmR

The Editors. “Labels for GMO Foods Are a Bad Idea: Scientific American.” Labels for GMO Foods Are a Bad Idea: Scientific American. Scientific American, 6 Sept. 2013. Web. 10 Oct. 2013. http://www.scientificamerican.com/article.cfm?id=labels-for-gmo-foods-are-a- bad-idea

Ishii-Eiteman, Marcia. “Why GE Labeling Is Monsanto’s Worst Nightmare.” The Huffington Post. TheHuffingtonPost.com, 16 Aug. 2012. Web. 10 Oct. 2013. http:// http://www.huffingtonpost.com/maria-rodale/why-ge-labeling-is-monsan_b_1788897.html

“The Good, Bad and Ugly about GMOs.” Natural Revolution. Ed. Peters Steven. Steven Peters, n.d. Web. 19 Oct. 2013. http://naturalrevolution.org/gmo-resources/the-good-bad-and- ugly-about-gmos/

“What Are We Eating? – LabelGMOs.” LabelGMOs. N.p., n.d. Web. 10 Oct. 2013. http:// www.labelgmos.org/the_science_genetically_modified_foods_gmo


Picture 1

up, up, up


SO here’s a little Sunday inspiration for ya

last year, i fell in love with this song…

and the story behind the song…

and the story of the boy who sings this song…

ok, so you get the point

when ever i’m feeling down, i turn this song up

when high school gets stressful or my health isn’t doing so great, what evers troubling me, i find myself

  1. praying
  2. reading my Bible
  3. listening to this song

“OH MY GOSH, ROSIE!!! Just tell me WHAT SONG it is allready!” you might be thinking by now


listen for yourself:

“Clouds” by Zach Sobiech

Celebrities’ tribute to Clouds

SoulPancake- Zach’s Story

When Zach Sobiech (18) was diagnosed with osteosarcoma, a terminal bone cancer, in May 2012, he used his music to say goodbye to his family, friends, and the millions of people he inspired all across the world. With the help of his supportive family, Zach started a childhood cancer research fund with the procedes from his music and many fundraisers. “I want to be remembered as a kid who went down fighting, and didn’t really lose,” stated Zach. May 20, 2013, Zach’s song “clouds” became #1 on Itunes, Spotify, and the Billboard. He is a truly motivational  person! (source)

read more about Zach here


i highly encourage you to watch Zach’s story, it’s motivational, moving, and will give you a good perspective when you’re feeling down

“So let’s go




as janice would say: cheer up buttercup 🙂


Cauliflower Carrot Soup

As many of you may know, my wonderful mum 😉 has a company called Pantry TakeOver and we are constantly sharing new recipes with each other. Here is one of her tasty creations (photographed by me last year)  that she had posted on her blog. This Cauliflower Carrot Soup  is packed ful of vitamins and veggies and disguised as a creamy, hearty dish. For more wonderful recipes and tips, schedule a consult with Pantry TakeOver (phone and Skype consults available) ~rosie

Cauliflower Carrot Soup 

“I was at Whole Foods this morning and was immediately drawn to the large orange bunches of cauliflower that stood out at the beginning of the produce section.   Many people only picture cauliflower as a white vegetable but I like to buy orange, purple and white cauliflower. I love trying different hues of vegetables because each hue has its own unique nutritional make up.  For instance, orange cauliflower has 25% more beta carotene then the more popular white variety and purple cauliflower contains phytonutrients, phytonutrients help our body to fight cancer.

When cooked, orange Cauliflower is a bit creamier then the other hues so I decided that today was a great day to make my daughters favorite soup: Creamy Cauliflower  Carrot Soup.  This soup is loaded with healthy veggies and is dairy and gluten free.  A perfect way to warm your tummy on a cool day.

Creamy Cauliflower Carrot Soup
1 tbs coconut oil
1 small onion (diced small)
1 Stalk of organic celery

2 tbs of freshly grated ginger
3 medium carrots
3 cups of chopped cauliflower
1/2 cup of raw cashews
4 cups of chicken or vegetable stock
salt and pepper to taste

Saute onion, celery and ginger with coconut oil, in a large iron skillet (can use any type of skillet but I prefer iron skillets when cooking, to give additional iron to my food) until soft.  Add carrot, cauliflower, and cashews and sprinkle with about 1 tsp of salt.  Cover the pan and cook for about 10 mins on med low heat, make sure to stir occasionally.  Add the stock and cover and simmer until everything is very soft and tender.  Puree the Soup in a food processor, blender or vita mix.  Season with salt and pepper to taste.

This soup is great when sprinkled with some goat cheese crumbles or toasted pine nuts.”

-janell of Pantry Takeover

Day at the Biltmore


last weekend my grandparents took me on a WONDERFUL trip to Asheville, NC

the beautiful view
the beautiful view

and when you go to Asheville, you must go to the Biltmore.

a basement staircase
a basement staircase

The historical mansion is HUGE, complete with tall staircases, a two story library, and lavishly decorated rooms!

looking up at a staircase
looking up at a staircase

not to mention the biggest Christmas trees I have ever seen!!

a tree in near the gardens
a tree in near the gardens

During the day, you can tour the gardens and extensive greenhouse, the fountains, the stables, go for trail rides, and (of course) tour the house.


During the candle light tour, the manor takes on a completely new attitude

"Ohhhh Christmas tree"
“Ohhhh Christmas tree”

The Biltmore is a must see!! thanks grammy and papa niel 🙂


Biltmore trip

Christmas Drinks


Cookie dipping time!


Its Christmas time and that means cookies (check out my Christmas cookie post), but the dilemma is… what to dip your cookies in??


As part of the wonderful Eating4Balance 12 days of Christmas blogging event, I have set out to find the most delicious holiday drinks out there…. allergy friendly/special diet style! Here are some of my favorite festive refreshments. I you have a favorite I didn’t mention, leave me a comment with the link to it!


hot cocoa… with a metabolic boost from Healy Real Food Vegetarian (dairy free)

creamy gaps friendly eggnog from Cheesesalve (dairy-free)

raw eggnog from Cheesesalve (raw)

coconut kefir eggnog from Cultured Food Life (sugar free)

raw vegan eggnog from Rawified (vegan, raw)


pumpkin pie smoothie from Against All Grain (paleo friendly)

paleo apple cider from Paleo Effect (paleo friendly)

healing “apple cider” recipe from Lexie’s Kitchen (sugar free) this one has a secret ingredient….. apple cider vinegar!


peppermint mocha from Healy Real Food Vegetarian (dairy free, vegan option)

raw frappuccinos from Rawified (diary free, vegan, raw)

gingerbread latte from Healy Real Food Vegetarian (vegan option, dairy free)

raw blizzard from Rawified (dairy free, raw, vegan)

pumpkin spice latte from Healy Real Food Vegetarian (vegan)

top it off….

cacao hot fudge sauce from Sprout and Squats (vegan)

pair with….

marshmallow crunch cookies from Against All Grain (grain free)

What holiday drink is your favorite cookie pair?


Christmas Cookie Collection

The angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” (Luke 2:10-12) 


Hi everyone! “It’s beginning to look a lot like Chirstmas, lalalalalala….” 

Well, besides the red and green lights, it doesn’t look much like Christmas by me (no snow yet) but these cookies should surely make up for the lack of holiday weather. Get the holiday spirit on with a cookie or two and a warm glass of eggnog to dip 🙂

cookie round-up!

HOLIDAYS can be difficult with food allergies, I know, but this list can hopefully serve as your healthy christmas cookie guide. I think its time santa get a break from all the processed and junk filled goodies others leave out ❤


Recipes range from being free of common allergies like gluten, dairy, nuts to grains and refined sugars

*all recipes free of corm

cut out sugar cookies from Maria Mind Body Health (grain free)

creative pin wheel cookies from Brittany Angell (gluten free, egg free, sugar free and paleo options)

marshmallow crunch cookies from Against All Grain (grain free, dairy free)

coconut flour lady fingers from Primal Palate (grain free, dairy free, nut free)

vegan paleo holiday cookies from Healy Real Food Vegetarian (grain free, vegan) 

sun-butter chocolate chunk cookies from So… Let’s Hang Out (grain free)

gaps legal snicker doodles from My Gutsy (gaps legal, grain free)

raw oreos from Rawified (raw, vegan)

raw Christmas baubles from Nat Kringoudis’ Fertilise Yourself (raw, vegan)

Merry Christmas!