Posts in Category: Gout Friendly

Choose Your Own [Adventure]: Paleo Meatza or Shepherd’s Pie!

Have I just done something blasphemous? I’ve certainly broken a cardinal rule of some sort. I truly don’t mean to offend! Some of you may know of the connudrum our family faces with having to slash our meat intake becasue my husband has gout (which means more legumes and grains/wheat which are not the greatest for my underactive thyroid or in being pre-diabetic.)

Then there’s the whole other can of worms that I opened up in watching Cowspiracy, (all about Animal Agriculture and the enormous, devastating affect it has on the planet) the other night. Suffice to say, I’m confident that the universe is telling our little family to eat less meat when we can. So sometimes we go vegetarian, sometimes we eat local, free-from meat and eggs. We’ve successfully squandered down to very little dairy and will be switching to almond milk 100% for a test run. I’m researching viable plant-based vegetarian meat replacement options that aren’t going to wreak havoc on my digestive system and aren’t highly processed with tons of crap added into them. I’ve been told “good luck with that.” Anyways, the world’s all a big mess and we’re just doing what we can, what’s right for our family. I think? Yea, watch that documentary. If you dare.

So if you’re a vegetarian and you’re not totally offended by my pairing of paleo versatility with this recipe – enjoy. Play around with it, mix things up.



Choose Your Own [Adventure]: Paleo Meatza or Shepherd's Pie!
Recipe type: Paleo or Vegetarian
Cuisine: Oh The Humanity!
Prep time: 
Cook time: 
Total time: 
Serves: 10
What You'll Need
  • BASE:
  • 1 large onion, diced
  • 2 cups sun-dried tomatoes
  • 2 carrots, peeled and roughly chopped (big chunks fine, it's just going into a food processor or blender
  • 4 cloves of garlic
  • 1 cup fresh basil (pressed down, loose leaves)
  • ¼ cup fresh oregano
  • 4 tbsp. hot water or veggie or bone broth
  • 3 pounds organic grass fed ground bison or beef *or* 3 pounds vegetarian ground round
  • 8 spears of dino kale, washed and shredded
  • 1½ cups of grass fed sheeps' feta *or* 1 cup shredded Daiya cheese alternative combined with 1 cup nutritional yeast
  • ½ teaspoon pink Himalayan sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon smoked paprika
  • 1 large head of cauliflower, trimmed, chopped and steamed until very soft
  • 2 large (or 3 or 4 small) sweet potatoes, peeled chopped and steamed until very soft
How You Do
  1. Blend onion, garlic, sundried tomatoes, carrot, basil, oregano and broth (or water), till a chunky paste is formed. (Use a food processor or standing blender with a tamper.) Set aside.
  2. Combine paste and ground bison or beef (or ground round) and mix with your hand to combine.
  3. Brown in a cast iron pan, only takes a few minutes
  4. Place steamed cauliflower, sweet potato, pink salt and ground pepp in food processor and puree until smooth
  5. Shuffle meat (or non-meat, HA!) mixture into a 9 x 13 inch baking dish (I use a glass Pyrex one)
  6. Layer shredded kale on top
  7. Layer cheese or cheese alternative and nutritional yeast on top
  8. Scoop and smooth out mashed cauliflower and sweet potato over beef mixture, sprinkle with the smoked paprika
  9. Bake at 350° for 30 minutes
  10. Serve!


Easy Seed Crackers


It was with swift fortitude that I began to experiment in cracker making once I made the leap into grain and wheat-free eating. The cost of purchasing a box of wheat and grain-free crackers, containing maybe 20 crackers (sometimes less), is ridiculous. And hard to find. You can find gluten-free everything, but that’s a whole other post for another day. Giving up refined sugar was easy, I found alternates (raw honey, real, dark maple syrup, dates and bananas) far superior anyways. But pasta. Bread. Crackers. Vehicles with which to devour avocado smashed, and cracked salt and smothered goodness. Other dips and spreads. Without at least one staple with which to enjoy any of these fine things I knew I was in for it and fall off the wagon I did, many a time.

If one is going to completely over-haul their diet and eat/treat food as the medicine it was intended as well as the truly scrumptious and sensual experience that it should be; well then. You need an alternate plan of action. For me it was these crackers. Which, until of recent…have satiated many a would-border-crossing over to the dark-side of grainy, wheat-y goodness. Yet, I’m rather enjoying the well-rested, non-spiked blood sugar, migraine-free days of my life as it happens to be right now…being pre-diabetic in two words? Can SUCK IT. These have become a staple and I’ve moved right along into testing (over and over and over) again a Paleo rye bread recipe. When that recipe gets approved out of test-kitchen status to that of something mouth wateringly magnificent, oh my friends. Then we shall have a smashed avocado on toast party. All the things on toast.

Until then, I have these crackers and they’ve been doing me just fine. Others too, if my neighbours count. (Of course they do. You wish you had neighbours as awesome as I do.) You don’t have to be a Paleo cuisine convert to make/enjoy these beauties. If you care about what you put into your body or simply love delicious food, in a ‘from-scratch’ sort of way; these belong in your mouth.


Quick + Easy: Nut-Free Brownies [PALEO]

In the search for a quick weeknight dessert, that can be sent to school the next day as a healthy treat? I was! Luckily, my friend the Baker Babe came to the rescue a while back with this recipe. Except it featured almond meal, so since then I revisited it and experimented a bit and came up with these delicious little suckers.

Again, they are totally 21 Day Fix approved for those of you who give a care, so rock those yellows when and if you wanna! Heck, have an extra one because I said so! You’re welcome!

5.0 from 1 reviews
Quick + Easy: Nut-Free Brownies [PALEO]
Prep time: 
Cook time: 
Total time: 
Serves: 9-12
What You'll Need
  • 10 pitted Medjool dates (blitzed in food processor with a wee bit of hot water until a paste is formed)
  • 2 tbsp. unsweetened apple sauce
  • 2 tbsp. coconut flour
  • ¾ raw cacao powder
  • ½ c. melted coconut oil
  • 1 tsp. real vanilla extract
  • 3 eggs
  • 1.5 c. sunflower meal (pre-food-processor blitzed sunflower seeds to resemble flour)
  • ¾ tsp. g-free baking soda
  • ½ tsp. pink Himalayan sea salt
How You Do
  1. Preheat over to 350 F and grease an 8x8 baking dish with coconut oil
  2. Whizz sunflower seeds in food processor until a rough flour-like consistency is formed (like almond flour), remove and set aside.
  3. Whizz medjool dates with a wee smidge of boiling water in the food processor until paste is formed.
  4. Add coconut flour, cacao powder, melted coconut oil, vanilla, baking soda, salt, eggs and whizz/pulse again until mixed (stopping to scrape down sides as needed).
  5. Pop in the oven for 35-40 minutes depending on the heat of your oven.
  6. These need to set for about 20 minutes after baking as they are gooey and I've found that all paleo baked good need time to set as they continue to cook a bit in doing so. Enjoy!


Curried Sweet Potato, Kale and Mango Stew

title image A versatile dish, this can be made vegan or vegetarian. You can add chicken or leave it out as I have done. Curry is a soul-food. It sticks to your ribs, warms your tummy and can be made to your own heat preference. Our kids like it with yogurt (tames the spice a bit). Do you have your kids eating curry yet? Try our this version! The mangos and a natural sweetness to the more savoury elements of this dish.

I used to purchase pre-made curry powder (because easy), but I’ve gotten into the habit of making from-scratch pastes each time I give curry a whirl as the depth of flavour is incomparable once you’ve gone there. I’ve tried to simplify the process as much as possible from some of the more conventional/traditional curry adventures, it doesn’t always have to be a huge time commitment! Enjoy!

Curried Sweet Potato, Kale and Mango Stew
Recipe type: Breakfast, Lunch or Dinner
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
Serves: 12
What You'll Need
  • 2 large yellow cooking onions, chopped
  • 8 garlic cloves, roughly chopped
  • 4 tbsp fresh ginger, roughly chopped
  • 4 tbsp ghee (or grassfed butter or coconut oil)
  • 3 tsp cumin seeds
  • 2 tsp fennel seed
  • 2 tsp ground cinnamon
  • 1 tsp chilli flakes
  • 1 tsp cayenne
  • 1½ tsp garam masala
  • 2 tsp turmeric
  • 400g can chopped/diced tomatoes (or diced fresh plum tomatoes)
  • 1 250ml can of full-fat coconut milk
  • 1 cup veggie broth
  • 2 tbsp chopped coriander
  • 3 sweet potatoes, cubed (about 1 lb worth)
  • 1 lb carrots, cubed
  • 2 mangos, cubed
  • 1tsp. pink himalyan sea salt
  • 1 tsp fresh ground pepper
  • Fresh minced kale to garnish (I like to sprinkle at least ½ cup's worth per serving)
  • ***Optional: 1 can of garbanzo beans, ½ lb of baby potatoes and 2 cups of frozen peas
How You Do
  1. Saute the chopped onions in ½ of your ghee/oil with the garlic cloves (whole) until translucent. Transfer to a small food processor, adding in the ginger, cumin, fennel, cinnamon, chili, cayenne, garam masala and turmeric, with 1 tbsp ghee/oil (of the remaining 2) with 2 tablespoons of water - process to a slack paste.
  2. Heat the last of the ghee/oil in a dutch oven over medium heat. Scoop the paste out of the blender/processor into the pot. Swirl everything around for about 30 secs until the spices release a fragrant aroma.
  3. Tip in the tomatoes, broth, coconut milk and carrots. (You can add the garbanzo beans and baby potatoes if you've chosen to add these). Continue cooking on a medium-low heat for about 25 mins without a lid until the liquid begins to reduce and darken.
  4. Add in the sweet potatoes and mango and simmer for another 40 mins without a lid until the carrots are nicely stewed and the sweet potatoes are fall-apart tender. The masala should be thickened now – you might need to add an extra ladleful of broth or water if the curry needs it. Sprinkle with chopped coriander and stir.
  5. Serve with minced kale and cashew yogurt or regular yogurt and sprouted brown rice for the non-paleo eaters at your table!



Strawberry Chia Fridge Jam

Fridge and pantry staples. I’m all about them! I’m wrapping up a Free 5 Day Sugar Detox and Intro Into Clean Eating Group on Facebook today and as I was compiling some of my favourite, simple, refined sugar and processed-crap-free recipes I wanted to able to include this little gooder in the list for the group members. We were out of strawberry jam anyways and since it only takes a few minutes to make, I decided to whip some up, take some pics and shoot off a recipe post. I also have a strawberry, chia seed and lavender infused jam recipe here on They Roar, by way of the traditional canning method if you’d like to give that a whirl for a longer shelf life or to gift this holiday season!

how you do   step 1 step 2 step 3

Strawberry Chia Fridge Jam
Recipe type: Fridge Basics
Cuisine: Condiment
Prep time: 
Cook time: 
Total time: 
Serves: many
What You'll Need
  • 600 grams bag of frozen strawberries (could use fresh too, approximately 2½ cups)
  • 1 tbsp. fresh lemon juice
  • 2 - 3 tbsp. ground chia seeds (depending on how thick you like your jam)
  • 4 tbsp. raw honey
How You Do
  1. Simmer berries until soft and easy to mash
  2. Mash it up, adding in the honey, lemon juice, and ground chia
  3. Scoop into a mason jar, chill and ENJOY!
  4. (last up to about 2 weeks, if it's not devoured by then!)


4 Ingredient Oat Bars [Wheat-Free]

Title Image That’s it that’s all. I had a whole whack of ripe bananas to get rid of again. Okay, I purposefully purchase bananas in excess so that I can make nana ice-cream, banana bread, muffins, cakes, smoothies, popsicles, etc. They are pretty much the perfect food, adding sweetness, texture/consistency and elasticity to baked goods and creaminess to blended desserts.

So. Onto the bars. They make a great snack, quick breakfast on-the-go, or dessert crumbled up with coconut or regular yogurt or that banana ice cream I mentioned. Or straight up ice cream if you’re feeling hardcore and your body doesn’t hate you after eating dairy …

Sunday Instarecipe Roundup

With a near daily instarecipe happening over on my IG account I’ve decided to do a weekly round-up here of each week’s recipes. Sound good? Look good? Good.

Clearly we have a bit of catch-up to do what with the generous dose of recipes up there in that drool-inducing collage. Recipes after the jump!

Eating Paleo or Not: ‘Potato’ Leek Soup For Beginners and Sherry Lovers

recipe image Those with food restrictions causing them to eat a paleo or gout friendly diet that is. (The two of which aren’t like two peas in a pod.) Currently the largest divide in my life resides in the kitchen wherein I’ve been trying to warp my schedule constraints to fit double prep and avoiding double prep where I can. Being avid bone broth consumers in our household, you can bet we’ve undergone some discombobulation with the recent addition of Trev’s gout diagnosis. If you’er wondering why, I’ll get to that soon.

What does a family (me specifically) do when most of they eat revolves around organic and or/local free-range hormone free meat and fresh veggies and fruits? Minimal grains and carbs — when one of those family members is suddenly told to steer clear of meat (and booze and other things) and to fill the void with lots of grains and good carbs? (To be clear, I’m not strict about it. I truly believe that food is to be experienced, savoured and shared with loved ones. There are so many cuisines that I couldn’t have, share or introduce my kids to if I never, ever consumed grains, dairy or carbs again. Lets just say I am more than moderate about my intake.)

Want More ROAR In Your Life?

Subscribe to our Reader's Digest and get our posts delivered straight to your inbox once a week!