My Healing Soup

Healing Soup 4

Healing Soup with Kale, Carrots, Green Onions, Purple Cabbage

My love for Asian foods and soups forced me to get creative in the kitchen.

I have learned to re-create some favorites using migraine-friendly ingredients.

Over the summer I started making a very simple and absolutely delicious soup. I call it “my healing soup” because it is jam-packed with nutrients.


Healing Soup with Broccoli, Carrots, Green Onions

I also call it my “migraine friendly pho” because it is a soup with rice noodles (Pho is a Vietnamese noodle soup).

migraine friendly pho

Migraine Friendly Pho

To make this soup, I use homemade chicken broth. I make a short cooking time broth because it has decreased amounts of tyramine, histamine and natural MSG levels which make it less likely to trigger a migraine than most broths. You can find the recipe here.

If you prefer to buy pre-made broth, I tolerate Pacific Organic Free Range Chicken Broth the best in regard to migraines.

Healing Soup Veggies 2

Healing Soup Vegetables


Makes 2 Large Bowls

2 Cups Shredded Chicken (white or dark meat–your preference)

2 Cups Chicken Broth

3-4 types of vegetables *I always use chopped carrots and sliced green onions*

Other vegetables that I have used include: kale, broccoli, brussels sprouts, sauerkraut, cauliflower, cabbage, purple cabbage

Coconut Oil (You want to use “Whole Kernel, Unrefined”, “Virgin Coconut Oil” because it has a slight coconut taste which give this soup an Asian flare)

Toasted Sesame Oil (This is AIP Reintroduction, omit if you do not tolerate it)

Garlic Powder

Sea Salt

1-2 Cups cooked rice noodles (use Zucchini Noodles “Zoodles” if you are following AIP and have not reintroduced rice)


Chop and slice veggies (if you are using cabbage or brussels sprouts, I recommend slicing those veggies very thin)

I recommend always using the carrot/green onion combination because it adds a nice flavor to this soup

Saute veggies in coconut oil until tender

Heat broth and chicken

Make your Healing Bowls

1/3 Cup Chicken

1/3 Cup Rice Noodles or Zoodles

1 Cup Broth

Top with sauteed vegetables

Add 1/2 tsp Coconut Oil, 1/2 tsp Toasted Sesame Oil, 1/4 tsp Garlic Powder

Salt to taste (you may wish to add more garlic powder and sesame oil to taste also)

Enjoy ❤

If you tolerate rice noodles, you might enjoy using these rice noodles for a migraine friendly pho (it is the brand I use).

migraine friendly pho

Migraine Friendly Pho

*AIP tip: If you do not tolerate Toasted Sesame Oil, omit it from soup. I have enjoyed this yummy soup both with and without it.

**Rice is not part of the AIP diet however many people with autoimmune conditions find that they tolerate it well. I have been able to add rice back to my diet without difficulty which is why I use rice noodles.

If you also eat rice, you can make a yummy variation on this soup by substitution rice for noodles.

Creamy White Sweet Potato – Cauliflower Mash (Delicious)

Fluffy Sweet Potato-Cauliflower Mash

Creamy White Sweet Potato-Cauliflower Mash

I spent most of this weekend fighting off an upper respiratory virus which meant lots of water and rest. Late yesterday afternoon, I wandered into our kitchen in search of comfort food.

A cold front had swept through the Deep South while I napped and my husband had a beautiful fire warming our house when I woke.

It was clear to him that I was feeling better because I was in the kitchen, chopping veggies and for a lack of better words, playing with foods. Cooking always makes me feel more alive.

Since I was still nursing a cold, comfort food sounded splendid. I don’t know about you but mashed potatoes fit that bill any day. Ever since I got crohn’s disease in 2001 I have been eating knock-off mashed potatoes because regular white potatoes are too difficult for me to digest. Until yesterday, my favorite faux potato recipe was made from cauliflower.

Last night I stumbled upon a whole new level of yumminess!

Over our years together, my husband has tried to like the cauliflower-based mashed potato recipes but they have not been his favorite. After his first taste of this dish, eyes bright, he said “mmm, these taste like mashed potatoes”.

 Seriously these are superb and are the closest thing to old fashioned mashed potatoes that I have tasted yet. I can’t believe it took me 14 years to figure this recipe out because it is so easy.


Serves 10-12

3-4 (6 Cups chopped)  Japanese Sweet Potatoes  (also known as White Sweet Potatoes –they are white inside) * I buy them at Whole foods, I believe that Trader Joe’s Has recently started carrying them too or you can order them through the Amazon link

2 Heads of Cauliflower

Enough water to cover and boil cubed potatoes and cauliflower (SAVE 2-1/2 Cups water after boiling for recipe)

1 Cup Grassfed Butter or Ghee

1 TBSP Sea Salt

Dried Parsley Flakes



1 .Peel and cube potatoes

2. Chop cauliflower

3. Cover potatoes and cauliflower with water and bring to a boil, cover and boil on medium-low/low until tender

4. Drain potatoes and cauliflower **Keeping 2-1/2 Cups of water from boiled water**

5. Place potatoes, cauliflower, 1 Cup Butter or Ghee, 2-1/2 Cups of reserved water, 1 TBSP Sea Salt in food processor or blender and puree until smooth.

6. Taste: Add extra salt to your taste. If you want the mash to be less lumpy, add more of the reserved water.

7. Sprinkle dried parsley flakes on top prior to serving

Enjoy ❤

Migraine Tip: Regular White Potatoes are a common migraine trigger so this is a nice substitute (and it tastes like the real deal) 

AIP Tip: Ghee is an AIP re-intro food. Some people on AIP are able to tolerate grassfed butter but it is not on the AIP diet.

Paleo Pumpkin Spice Latte

my pumpkin latte

Paleo Pumpkin Latte

I am one of those people who goes pumpkin-crazy the second I spot an autumn-colored leaf on a tree.

It has been years since I have been able to drink a yummy, creamy pumpkin latte because I can’t drink milk or almond milk. However things changed this year and I am excited to share what’s new with me because this might help you too.

I have a history of crohn’s disease. 14 years ago I was diagnosed with prolonged hospitalizations and the words “profound onset”.

After the first few years, I stabilized and actually got back to the place where I was able to enjoy cream-based specialty coffee beverages for a while. However, by 2010 I could no longer tolerate milk-based products due to the damage that crohn’s had taken on my body.

Last January I went on the AIP (Autoimmune Protocol of the Paleo diet). Over the past 9 months I have learned how to cook with coconut milk, coconut cream, and ghee.

Since then, yummy, creamy textures such as ice cream, milkshakes, and lattes have been added back to my life.

As trivial as that may sound, when you have not had those treats for years, being able to have them again will take your breath away because you forget how delightful they are (cue lovely, joyful, touching music).

Over the recent weeks, I have been playing with pumpkin puree, coffee and coconut milk in attempt to come up with a simple pumpkin latte that I can make at home to enjoy during this yummy season.

pumpkin patch

Pumpkin Patch with Chris

I thought that today would be the perfect to day share my recipe since today is National Coffee Day


2 Cups of Brewed Coffee

1 Cup Coconut Cream (when you refrigerate a can of **Full Fat** Coconut Milk  for 24 hours the top layer will become thick, this is referred to as coconut cream—scoop that off to use in recipe;  depending on brand, you may need 2 cans)

1/3 Cup Pureed Pumpkin 

1/4 cup Maple Syrup

1 Tbsp Pumpkin Pie Spice

1 tsp Cinnamon


Pour ingredients into a blender and mix

This can be re-heated in a pan or a microwave

~It is so easy~

Enjoy ❤

*AIP Tip: Coffee is a re-intro and not part of the initial diet. Some people do not tolerate it well. 

*Migraine Tip: Coffee can be a migraine trigger for some people.

Tangy Garlic Steak Marinade (AIP, Migraine Friendly)

steak marinade dinner

jessica’s aip steak marinade dinner party


Last night I hosted my first AIP Paleo dinner party for a group of people who don’t need to follow special or healing diets.

In the past, this would have been intimidating to me. However, I have become much more confident in my diet because it is helping me feel better than I have felt since I first got crohn’s disease 14 years ago.

I am learning how to prepare yummy meals out of foods that are anti-inflammatory which is making my entire body calm (even the migraines are becoming better, they are not totally gone, but they are less severe).

On the menu last night: Steaks, Brussels Sprouts, Salad, and Cherry Pie with Homemade Whipped Cream. I prepared the meal from real foods which are nutrient dense; that is how we eat these days on the AIP (autoimmune prototcol of the paleo diet).

Admittedly, I had a selfish motive for hosting: I wanted to make certain that my steak marinade is as good as we think it is. I was thrilled to find that both the men and women absolutely loved it.

We ate around an old farm table that sits on our screened porch adorned with candles and laughed late into the night. Autumn is in the air, with it’s crisp cool evenings and colorful leaves falling. During the meal, the words”yum, this is delicious” played on repeat; which made my heart smile.

To make the recipe testing fair, I developed 2 versions of the recipe: 1 uses fresh herbs and the other uses dry herbs. Because, let’s be honest, most of us don’t always have fresh herbs exactly when we need them, but that jar of dried parsley is usually in the cupboard.

We marinated and grilled New York Strips and Filet Mignonettes for everyone to sample.

I have spent the past several weeks adjusting measurements because I want both versions of this marinade to be delicious and I want them to be reliably good; an easy fall back for you regardless of the version you use.

Steak Marinade

My guests agreed that there was no distinguishable difference between the two recipes (yay—reliability goal: achieved). We also agreed that the marinade worked wonderfully with the different cuts of meat.

In addition, have used this marinade on flank steak and it is fabulous.

My husband and I are creative people but neither of us have been able to think of a name for this marinade to do it justice…and it is tasty enough that it needs a “real” name.

**Over the past 5 months this steak marinade has become a weekend treat for us. We love it and one night while talking about it we said the words “tangy” and “garlicky”…and it stuck. I have decided to name the marinade “Tangy Garlic Marinade” and the giveaway is over. But I will do more giveaways so please don’t worry about that.

I hope you will give this recipe a try, it is truly delicious and so simple to make (both versions).

I have decided to ask for your help.

I currently have 633 followers on Instagram, 42 on Facebook and 77 followers of my blog—Y’all are awesome! I am filled with gratitude that I have so many people in my community walking toward wellness with me and exchanging tips for optimal health.

So, I am choosing this opportunity to do my first giveaway of a $50.00 Amazon gift card to whoever comes up with a name that I love for this recipe.

The contest will continue until I announce the winner on my blog, Instagram and Facebook accounts.

Here are the recipes based on 2 pounds of steak

Fresh Herb Marinade Recipe

1/2 Cup Fresh Parsley

1/2 Cup Extra Virgin Olive Oil

3/4 Cups + 1 Tbsp Distilled White Vinegar

2 teaspoons Sea Salt

6 Peeled Garlic Cloves

1/3 Cup + 3 Tbsp Maple Syrup


  1. Put all ingredients in blender and blend until smooth
  2. Marinade steak in ziplock bag or dish for 6 hours in the refrigerator
  3. Take steaks out of refrigerator and let them marinate at room temperature for 30 minutes prior to grilling **If you cannot marinade for the entire 6 hours, that is alright…try to at least get 1 hour of marination, ideally 4-6 hours**

Dry Herb Marinade Recipe

1/4 Cup Dry Parsley

1/2 Cup Extra Virgin Olive Oil

1/4 Cup Distilled White Vinegar

1/4 Cup Maple Syrup

6 Peeled Garlic Cloves

1 teaspoon Sea Salt


  1. Put all ingredients in blender and blend until smooth
  2. Marinade steak in ziplock bag or dish for 6 hours in the refrigerator
  3. Take steaks out of refrigerator and let them marinate at room temperature for 30 minutes prior to grilling  **If you cannot marinade for the entire 6 hours, that is alright…try to at least get 1 hour of marination, ideally 4-6 hours**

For the Grill

Preheat grill on high

Grill on medium-high to high: cook steaks on for 5 minutes and flip then cook for 5 minutes on the other side–then we check to see how “done” they are.

To check level of doneness: temperature of rare is 130 (degrees F), 135 (degrees F) is medium rare, 145 (degrees F) is medium, 150 (degrees F) is medium well and 160 (degrees F) is well done.

*when you remove steak from grill, place steak on a plate and cover it loosely with aluminum foil. Let it rest for 5 minutes and keep in mind that it will continue to cook slightly during this time.

Rules for Contest

  1. Make at least one version of the marinade and see if the taste helps you come up with a good name.
  2. You can post the name on my blog, Facebook page or Instagram account.
  3. The contest will continue until I announce the winner on my blog, Instagram and Facebook accounts.

aip cherry pie from grazed and enthused

For desert, I doubled the ingredients to Alaena Haber’s Cherry Pie Bars and created a pie. I topped it with homemade coconut whipped cream. It was Amazing.

Migraine Tip: Vinegar is a common migraine trigger; White Distilled Vinegar is typically the “migraine-friendly” vinegar option which is why I use it. However, if you are sensitive to vinegar this may not work for you. Or you may want to try the following: decrease the amount of vinegar and substitute FRESH lemon or lime juice. The lemon and lime can also be a trigger but it is worth a try. 

Migraine Tip on the Desert: Cherries can be a migraine trigger for some people. This crust is delicious and if cherries are a trigger for you, I recommend substituting a different berry. 

AIP Beef Stew


Jessica’s AIP Beef Stew

In my book, chilly nights call for beef stew.

Since going AIP (autoimmune protocol of the paleo diet) last January, I continue to feel better each month. And to be honest, I am becoming a better cook. I have always loved to cook but our meals are getting to be quite tasty around here.

Now that my favorite season is just around the corner, I have been adapting cozy old favorite recipes to fit the AIP.

This beef stew is super easy to make and we both love it.

I boil white potatoes in a separate pot for hubby’s stew.

*I cannot tolerate black pepper however if you can, this will taste great with it. I do well with cayenne so I add ~ 1 tsp to our stew.


2 Pounds Stew Beef

2 Tbsp Olive Oil

4-5 Cloves of Garlic — minced

1/2 Cup Shallots — diced (shallots are a migraine friendly onion–if you don’t get migraines, use onions)

1.5 Cup Chopped Carrots

5-6 Ribs Celery Chopped

2 Tbsp White Distilled Vinegar

3-1/2 Cups Water

2 tsp Coconut Sugar

1-1/2 tsp Sea Salt

1 Bay Leaf

1 Tbsp Arrowroot Starch


  1. Heat Olive Oil in large pot
  2. Brown meat over medium heat
  3. Add shallots (onions), garlic, water, vinegar, salt, coconut sugar, salt, bay leaf
  4. Cover and simmer for 1 hour and 15 minutes
  5. Add carrots and celery
  6. Cook for another 45 minutes
  7. Remove bay leaf
  8. Add arrowroot starch and stir until it dissolves (this will thicken stew)
  9. Taste and add more vinegar, water, salt, garlic to your personal preference

**Tip for crohns and colitis patients: if you have trouble with celery: you might do well if you take a vegetable peeler and “peel” the stringy part of the celery off the ribs. If you are having a flare or if you know that celery is a food that will give you problems, omit it from this recipe, it will still be yummy**

Enjoy ❤

Pureed Carrots de Provence

pureed carrots de provence and lemon chicken

Pureed Carrots de Provence and Lemon Chicken

Last week I got to drop the dose of my maintenance medication for crohn’s disease which means that this week has had it’s hurtles as I adjust to the lower dose.

I have had to let go of my daily bowls of kale and opt for much easier to digest meals.

This is where my early years of crohn’s come in handy. Back then, I spent a few years eating foods that were very simple to digest, so it is easy for me to come up with things to eat right now (and I am trusting that I will be back to my bowls of leafy greens soon).

If you follow me on Instagram then you have seen pictures of my Lemon Chicken and Pureed Carrots de Provence this week. It is easy to digest and can also be served as a carrot soup.

Pureed Carrots de Provence

Pureed Carrots de Provence


2 Cups peeled and cubed Japanese Sweet Potato (they are white on the inside)

2.5 Cups Chopped Carrots

2 Cups Water Reserved from Boiled Potato and Carrots

1 Tbsp Lemon Juice (juice of 1/2 lemon)

2 tsp Sea Salt

1 tsp Ground Ginger

1 Tbsp Herbes de Provence

4 Tbsp Ghee


  1. Cover cubed potatoes and chopped carrots with water and a pinch of salt
  2. Boil potato and carrots until tender
  3. Blend potato, carrots and 2 cups of water reserve in blender
  4. Add lemon juice, sea salt, ground ginger, herbes de provence, ghee and blend until smooth

*Tip for crohns/colitis patients: Herbes de Provence has a texture which can be decreased somewhat with the blender in this recipe. However If you are going through a flare, you may need to decrease the amount of Herbes de Provence or omit from recipe until your GI tract less inflamed. These carrots are still yummy without the herbes.*

Enjoy ❤

Migraine Friendly Chicken Broth


Chicken Broth


These past few mornings, I have had to wrap a blanket around myself to step out onto our back porch which means that my very favorite season is on it’s way.


chicken from stock

Migraine Friendly Chicken (AIP, Paleo)

Fall, with it’s shades of rust, gold and orange, with it’s pumpkins and football parties, with it’s crisp sweater weather is almost here.

And with it, come some of my favorite foods which include soups and dishes that use soup as a base.

Unfortunately, soup and I don’t get along so well when it comes to migraines. And that, my friends, is the pits.

Aside from the fact that I am cold-natured and love nothing more than to curl up with a warm bowl of soup as a way to feel cozy, I also follow the Autoimmune Protocol of the Paleo diet (AIP) which promotes regular consumption of nutrient dense bone broth. Bone broth is a migraine trigger for me because it has high levels of tyramine, histamines and naturally occurring msg.

The reason for those high levels (tyramine, histamines, msg) is that the longer foods cook, the more those proteins accumulate.

Last year, I read this excellent article which explains the phenomenon in more detail.

The article also explains the reasons that until a person’s gut has healed enough to tolerate long time cooking bone broth, he or she will experience potentially rough side effects from consuming it.

If you are a person who struggles with soups and migraines, you will benefit from reading the article linked above.

After reading the article, I started making a shorter cooking time stock and it has helped me so much.

I use this broth as a base for my soups and for the first time that I can remember, I get to eat soup without triggering migraines.

It is nutrient dense and gut healing. I am doing so many things to heal my gut and I believe that eventually, I will be able to tolerate a longer cooking broth but this is where I am now.

 I wanted to share my personal recipe and tell you how I make it.

A couple of tips:

*The chicken which comes from the broth is tender and delicious. I often serve it with the vegetables the first day that I make the broth.

*After I make the broth–I let it cool and then freeze it in 2 cup portions.

Freezing the broth serves a couple of purposes:

  1. It prevents the build-up of (migraine-triggering) tyramine and histamine
  2. Preserves the broth so that I can pull it out of the freezer for future recipes


2 Bone-in Chicken Breasts with skin

4 Bone-in Chicken thighs with skin

6 Stalks of celery chopped

2 Cups of carrots chopped (large pieces)

1 Cup shallots chopped

2 Tbsp Sea Salt (possibly more, to your taste)

1 Tbsp to 1/4 Cup Distilled White Vinegar (Depending on how sensitive you are to ferments and vinegar)

8- 12 Cloves of Garlic (I like to press them but diced is fine too) or 2 Tbsp Garlic Powder

Pepper (this is an AIP re-intro spice so use it to taste if you are able to tolerate it)


  1. Chop veggies
  2. Place chicken and veggies in a large pot
  3. Fill pot with water (cover the chicken and veggies)
  4. Pour vinegar into pot and let it sit for 30 minutes (it will draw minerals out of chicken bones)
  5. After 30 minutes, put your salt, garlic powder, and pepper (if using) into the pot and turn on high
  6. Bring to a boil
  7. Reduce heat and simmer for 1-1/2 to 2 hours

After 1-1/2 to 2 hours, turn off heat and remove chicken from soup. Most of it will have cooked off of the bones, so have a bowl for bones and skin. Strain the broth. Cool and freeze in 2-4 Cup servings.


Chicken Broth


If you want to serve the chicken with vegetables, you may enjoy thickening a bit of the broth as a “gravy”. This is how I do that

Arrange the chicken and vegetables on a platter to have a very cozy, warm meal (the chicken will be nice and tender).



2 Tbsp Arrowroot Starch

2 Cups of Broth

Salt to taste


Pour 2 Cups of broth into a small sauce pan and stir arrowroot starch until it dissolves (over low heat). Taste your gravy and adjust seasoning as desired.

Serve your chicken platter with gravy for supper

When the broth cools, separate it into 1 Cup (or whatever serving size you like) and freeze for later use 🙂

Super easy, yummy and migraine friendly!

Crohns and Colitis Tip: If garlic gives you gas or abdominal pain, omit the garlic powder from this recipe. It is just as tasty with out it.  

AIP Paleo Chicken de Provence

chicken de provence

AIP Paleo Chicken de Provence by Jessica

Let’s just say that the summer of 2015 was the summer in which I fell in love with Herbes de Provence. More precisely, it happened over the weekend of July 4th when I was trying to recreate an AIP version of an old family favorite recipe.

Since then, I have been working on several recipes, including this Chicken de Provence.

Last night we had it over green beans, which are an AIP grey area. In the past I have served it over zucchini zoodles and I prefer as a base to this meal (and they are AIP compliant).

This is a French inspired dish, thus I recommend using ghee or even pasteurized, grassfed butter (only if you are able to tolerate it).


2 lb boneless/skinless chicken breasts

1 cup diced shallots

1/2 Cup fresh lemon juice (the juice of 2 large lemons)

1 Cup grapes (slice each in half)

4 T Ghee or Butter + another 2 T Ghee or Butter + another 1 T Ghee or Butter

1/2 tsp Sea Salt + Pinch of Salt

1/4-1/3 Cup Herbes de Provence (this will vary on the size of your chicken)

1/4-1/3  Cup Garlic Powder (this will vary on the size of your chicken)

2 Tbsp Maple Syrup + 1 Tbsp Maple Syrup

1 Tbsp White Distilled Vinegar


You want your chicken to be tender. There are a few steps that will help ensure that:

  1. Go ahead and chop all veggies, grapes
  2. Measure spices
  3. Measure ghee, butter (olive oil, or fat of your choice)
  4. Go ahead and prepare your zoodles or green beans
  5. Set your pans out: I needed 2 skillets for my chicken and a small sauce pan for grapes
  6. Prepare chicken which is a similar process to butterflying: Cut each chicken breast in half, then lay the thinner breasts on a cutting board, cover with plastic wrap and pound with the flat side of a meat mallet for ~ a minute. Then flip the chicken breasts over, cover with plastic wrap and pound with meat mallet for another minute.

*The reason for cutting the chicken and pounding it is because you want it to be thin. Your other option is to buy chicken breast cutlets which are already sliced thinly.


  1. Heat 4 Tbsp Ghee or Butter (or fat of choice) in skillet on medium-high until melted. Keep and eye on this as you don’t want want it to burn, when it starts to bubble, turn the heat down to medium. This is for your chicken. I had to use 2 skillets. If you also use 2, I suggest that you keep it simple and keep the measurements the same (you will use the reserve liquid as a sauce).
  2. If using a 2nd skillet heat another 3-4 Tbsp of Ghee or Butter (or fat of choice) on medium-high until melted. Keep an eye on this as you don’t want want it to burn, when it starts to bubble, turn the heat down to medium.
  3. Put chicken breasts into skillets. You will hear them sizzle, let them sit for 5 minutes undisturbed. Turn the heat down to medium or medium-low. Sprinkle 1/8 tsp salt, 1 tsp of Herbes de Provence, and 1 tsp Garlic Powder equally on each breast.
  4. Flip chicken after 5 minutes–when you flip, be sure to scrape from the bottom of the skillet to get the yummy browned chicken.
  5. Once again you will hear chicken sizzle. Let it sit for 5 minutes undisturbed. Sprinkle 1/8 tsp salt, 1 tsp of Herbes de Provence, and 1 tsp Garlic Powder equally on each breast.
  6. Remove the chicken from the skillet(s) and place on a warm plate, cover with a lid or foil to keep warm.
  7. Pour lemon juice into the skillet(s) and scrape the browned butter/chicken from the bottom of skillet(s).
  8. Pour the liquid reserve from one skillet into the other so you are now working with only 1 skillet.
  9. You already have the lemon juice in the skillet, add the shallots and 2 Tbsp Ghee or Butter (or fat of choice).
  10. Add 2 Tbsp of Maple syrup and stir occasionally
  11. Cook on low until shallots are tender (about 5 minutes)
  12. Place the chicken breasts back into the sauce and remove from heat (cover to maintain warmth)

Make the Grape sauce

  1. Melt 1 Tbsp in small saucepan
  2. Place grapes in melted butter
  3. Add 1 Tbsp Maple Syrup
  4. Add 1 Tbsp Vinegar
  5. Add Pinch of Sea Salt
  6. Cook on Medium-low (simmer) for ~ 10 minutes

Serve over a mild tasting veggie: Chicken with sauce from the skillet and then drizzle with grape sauce.

Enjoy ❤

*Grass-fed Butter and Ghee are technically not AIP compliant. However they are fats that I tolerate without difficulty. You can sub your fat of choice.

*Migraineurs: Citrus fruits can be a migraine trigger. For me personally, lemons are safe. But be aware that lemons may be problematic for you. If they are, you may do well with a less lemon juice or none at all.

Super Simple Tender Chick Stir-Fry

super simple tender chick stirfry

super simple tender chick stirfry


First things first, I love Asian food. Love it. However I get migraines from the yummy sauces. Sadly, even coconut aminos, fish sauce and Bragg’s trigger migraines in me.

So, I am always trying to come up with knock-off recipes that will give me that same satisfaction.

This stir-fry does not have a spicy or sweet-sour sauce. It has a tender/buttery chicken breast set off by crunchy veggies.

It is so tasty that my husband actually requested that I make a repeat of it this week (I love it when that happens) 😉

One of the key parts to making this dish delish is the preparation of your chicken. You will butterfly the breasts which is a very easy process of making a chicken breast thin and tender.

To Butterfly

lay your chicken breast on a cutting board

Cut the chicken breast (lengthwise through to ~ 1/2 inch from the other side)

Open the chicken (it will be lying flat like a “butterfly”)

Cover with plastic and use the flat side of a meat mallet to pound chicken to desired thinness

***For this recipe****

Go ahead and cut the chicken breast all the way through, then follow directions above. Then cut the chicken breasts into bite size pieces


2.5 pounds Chicken Breast (follow directions above)

3 Cups chopped broccoli florets

2 Cups chopped carrots

1/2 Cup chopped shallots

2 Tbsp sliced green onion

3 Tbsp Garlic Powder

1.5 tsp Sea Salt

2 Tbsp Coconut Oil

4 Tbsp Ghee

Use either cauliflower rice or white rice


In one pan melt 2 Tbsp Coconut Oil + 1 Tbsp Ghee over medium

Add Broccoli, Carrots, Shallots, Green Onion, 2 Tbsp Garlic Powder, 1 tsp Sea Salt

Stir-fry on low to medium-low for ~ 15 minutes (you want veggies to be tender but still crunchy)

In a Separate Pan or Skillet (I had so much chicken that I had to use 2 extra skillets)

Melt 3 Tbsp Ghee in large skillet on medium high

Add chicken, lower temperature to medium-low and let it cook on one side for 5 minutes (do not stir or move it)

Sprinkle 1/4 tsp Sea Salt and 1 tsp garlic powder on top of chicken as it cooks

Flip chicken and let it cook for another 5 minutes

Sprinkle 1/4 tsp Sea Salt and 1 tsp garlic powder on top of chicken as it cooks

Then take the Chicken and mix it into the veggies. Pour the liquid reserve from chicken into the veggies (including any scraping from pan).

Mix cauliflower rice or white rice into the stir fry until warm (a couple of minutes).

Enjoy ❤

This is AIP with re-intro white rice, Paleo with re-intro white rice, Migraine Friendly

Migraine Friendly Cherry Vinaigrette Salad Dressing

cherry Vinaigrette 2

Cherry Vinaigrette


With cherries in season, I decided to create a yummy Paleo, Migaine-Friendly salad dressing featuring them.

Something that I love about cherries is that they have been proven to help prevent pain. Here is a link to one of many articles on the benefits of cherries.

That being said, cherries actually do trigger migraines in a small group of people. If you find that they are a problem for you, you might do well with the white gold cherry.

An important note about this dressing and migraines: it is a vinaigrette and something that all migraineurs must understand about vinegar is that it is aged/fermented which means it has tyramine.

Tyramine develops from the aging process and it is one of the most common migraine triggers.

The safest vinegar for migraineurs is white, distilled.

A quick note about making vinaigrette dressings: as you know, oil and vinegar don’t mix which is why you can shake them together and then set the dressing down only to see the ingredient separate. The key to making the dressing is to get them to emulsify (mix together) temporarily.

The best way to emulsify a vinaigrette is with a blender. However, I use our blender so often that when it comes to this dressing, I opt for a mason jar with a tight fitting lid and I just shake it before serving.

You want the oil and vinegar to be at room temperature.

This recipe makes ~ 3/4 Cup – 1 Cup of Vinaigrette

It will be good for 2 days kept in the refrigerator

*For those with migraines, remember that it is important to not eat leftover past 24-48 hours as the level of tyramine builds up with time (which increases it’s level as a migraine trigger).

cherry Vinaigrette 7

Cherry Vinaigrette


14 Dark Cherries (pitted, or frozen cherries)

1/2 Cup water

3 Tbsp Olive Oil

1 Tbsp + 2 tsp Vinegar

Pinch of Sea Salt

Pepper (AIP Paleo re-intro spice)


1. Boil the pitted cherries in 1/2 cup of water on medium-low for 5 minutes

2. Set the cherries and reserve aside for 15 minutes to cool

3. Mix Olive Oil, Vinegar, Salt and Pepper in a Mason Jar (with a tight-fitting lid) and shake

4. Once the cherries and juice have cooled, pour them into the the Mason Jar, replace the lid and shake

5. Let the mixture sit at room temperature until serving. When you serve it, shake again then pour over salads. Then use a spoon or fork to retrieve cherries from the dressing.


This dressing is particularly delish when paired with almonds roasted in grass-fed butter and sea-salt.

*Almonds, like all nuts, are a migraine trigger. I have recently been able to add them back to my diet in small amounts.

cherry Vinaigrette 1

**Note: If you decide to use the Mason Jar/Shake method–Make sure that the lid has a tight fit. I learned this lesson the hard way when I used a loose lid and ended up with oil and vinegar everywhere.**  😉