Roasted Delicata Squash With Garlic Cream Sauce (Paleo, AIP, Whole 30)

Before I started shifting to a real food diet, the most seasonal food I would eat in the fall was candy corn and pumpkin shaped peanut butter cups. Seriously. I never really had squashes like butternut squash or spaghetti squash, and I certainly didn’t have delicata squash. I don’t even recall ever noticing that these existed until about two years ago. I took at total chance and was immediately hooked! And this recipe for oven roasted delicata squash with garlic cream sauce is currently my favorite way to eat it!

When my husband asked me to describe what delicata squash even tasted like I said, “I don’t know… really good?”. And it is. It is really good. However, it’s also sweet, it doesn’t get mushy like most squash, and unlike bowling ball sized squashes like spaghetti squash it’s incredibly easy to cut! So, it’s basically the perfect squash. And this recipe is an amazing addition to your autumn repertoire!

What You Need For The Roasted Delicata Squash With Garlic Cream Sauce

Delicata Squash

Delicata is a long, thin, small squash that’s usually yellow with a bit of green. You won’t find this year round. It’s definitely a seasonal item, and one to be enjoyed often while it’s around!

Ghee (or coconut oil)

Ghee (or clarified butter) is lactose and casein free, making it safe for most folks with dairy issues. It really adds that rich, autumn flavor to this recipe, but you can also sub coconut oil.


Sage is one of my favorite herbs to use with squash!


Just a bit of cinnamon helps add an even more autumn flavor to this squash.

Garlic Cream Sauce

You can easily eat this squash without the sauce, but it really adds something to the dish! You’ll find the recipe here, however, I would recommend leaving out the oregano for this recipe as I feel it clashes with the cinnamon and sage.

Roasted Delicata Squash With Garlic Cream Sauce (Paleo, AIP, Whole 30)



  1. Preheat the oven to 400 F and line a baking sheet with parchment paper
  2. Wash the squashes with warm water. Slice the squash vertically, and use a spoon to scoop out the seeds. Next, slice the squash into half moons, about 1/4 - 1/2".
  3. Place the squash slices on the baking sheet and add melted ghee or coconut oil.
  4. Season with sage, cinnamon and sea salt.
  5. Bake the squash for 30-35 minutes or until slightly crispy, flipping halfway through.
  6. Serve the squash by itself, or with the garlic cream sauce. Note that you can eat the skin! 🙂
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Roasted Delicata Squash w/ Garlic Cream Sauce (Paleo, AIP, Whole30)

Crispy Baked Butternut Squash Fries (Paleo, Whole 30, AIP)

I’ve said it before, and I’ll say it again… I’m a recovered french fry addict. I used to eat french fries by the handful, and would often go to fast food joints for dinner and just get french fries. It wasn’t just about the starchy, crispy fries… it was about the ketchup too! Then in my teens, when I got my Hashimoto’s diagnosis, I started diving deeper into my health to straighten myself out. After discovering my gut issues and serious nightshade intolerance, I thought I was done with french fires forever. How would I ever have fries and ketchup without potatoes and tomatoes? Most of us think of sweet potato or even parsnip fries when thinking of nightshade free fries, but I wanted to share one of my favorites with you on the first day of fall… butternut squash fries!  

Butternut squash is one of my absolute favorite fall vegetables. However, it isn’t just for soup, you guys. It makes an amazing french fry that get nice and crispy, and can even taste good with ketchup if you want! Plus, it’s much lower in starch than other options, and it’s paleo, whole 30, and AIP!

The Ingredients You Need For The Crispy Baked Butternut Squash Fries

Butternut Squash

Of course 😉 Butternut squash is easier to cut than it looks when the squash is actually ripe, but I’ve definitely battled a few squash in my day. I’ve seen pre-cut butternut squash at the store, and even crinkle cut squash fries! You can use whatever works for you… just make sure it’s fresh.

Ghee or coconut oil

Ghee is clarified butter, and is lactose and casein free. You can buy it at most health food stores and online. I personally prefer the flavor that ghee gives these fries. It’s rich, buttery and much more fall feeling. However, you can sub coconut oil if you can’t tolerate ghee or on the AIP.

Cinnamon and sage

These spices really round out the fall flavor. You can mix up the spices at your own discretion, but I really like these flavors together.

Optional ketchup for dipping… hate it or love it!

This may not be your scene at all, but as someone who loves ketchup, I love how it pairs with these fries. You can do a whole 30 or paleo compliant ketchup, or for AIP, I love this recipe from dear, sweet Martine! KC Naturals also recently released an AIP ketchup that I can’t wait to try!

Crispy Butternut Squash Fries (Paleo, Whole 30, AIP)


  • 1 large butternut squash, chopped into fries
  • 1/4 cup melted ghee, or coconut oil for AIP
  • 1 tsp ground cinnamon
  • 1/2 tsp ground sage
  • 1/2 tsp sea salt


  1. Preheat the oven to 415 F and line a baking sheet with parchment paper
  2. Place the fries on the baking sheet and pour the melted cooking fat over them
  3. Top the fries with the spices and mix to combine using your hands, or a spoon
  4. Spread the fries out on the baking sheet evenly and place them in the oven
  5. Bake for 30-40 minutes, rotating them halfway through
  6. Serve with a compliant ketchup (like this for AIP) or eat as a side dish with a main.
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Whether or not you dip it in ketchup, a different sauce, or just keep it as a side on its own, these fries are an amazing addition to your fall/winter dinner repertoire 😉 Enjoy!!

Crispy Butternut Squash Fries (Paleo, Whole 30, AIP)

Carrot Apple & Bacon Breakfast Hash (Whole 30, Paleo, AIP)


Back in the day, if I wasn’t eating bagels or cereal for breakfast, I was eating some sort of hash brown. Shredded, diced, patties, whatever form it was in, it was all basically breakfast french fries to me. I would load up half my plate with these crispy little taters and smother them in ketchup! Not only was that a huge bomb to my blood sugar early in the morning, but little did I know, I was super intolerant to nightshades, including potatoes!

I can’t tell you exactly when it started, but discovering my nightshade intolerance changed my life. I was less fatigued, my gut and hashimoto’s stabilized, and I had less seemingly random pain and headaches. The issue was replacing potatoes. How would I ever replace this starchy little bit of heaven? Luckily, there are tons of options, and today I’m sharing one of my newfound favorites for a lower carb, nightshade free, and all real food breakfast hash… Carrot Apple Bacon Breakfast Hash! It’s Whole 30 compliant, paleo, AIP, and oh so good.

The Ingredients You’ll Need for the Carrot, Apple & Bacon Breakfast Hash

Shredded Carrots

Carrots are our stand-in for potatoes in this recipe. They’re lower in carbs than sweet potato which makes them a better option for those on low carb diets, and just a great way to mix it up for those of us who overdo it on the sweet potato! You can shred the carrots at home with a food processor, or buy them shredded.  


The apples add a touch of sweetness to this recipe which I love in a mostly savory hash. You can easily use any apples you have on hand, but I think it works particularly well with pink lady or granny smith apples.


Leeks are easily one of my favorite vegetables! They add an onion flavor without being too overpowering. You can also use actual onions, or a leafy green like kale in this hash in place of leeks, but I think leeks are the best choice.


What would a breakfast hash be without bacon?!  Bacon really rounds out this hash and makes it nice and savory, but you can easily sub out the bacon and use coconut oil for the cooking fat instead.

Carrot Apple & Bacon Breakfast Hash (Whole 30, Paleo, AIP)


  • 2 cup carrots, shredded
  • 1 medium apple, diced
  • 1 leek, sliced into half moons
  • 4-5 slices of bacon, chopped
  • 2 tsp sage
  • 1 tsp rosemary + extra for garnish
  • 1/2 tsp sea salt


  1. Using a large skillet or cast iron pan, add the chopped bacon on medium heat and cook until crispy. Set the bacon aside and leave the fat in the pan.
  2. Pour in the carrots and cook for 3-4 minutes or until they begin to soften.
  3. Add in the apple, leek, and seasoning and cook for 4-5 more minutes or until the ingredients are lightly crisped.
  4. Add the bacon back in to reheat for 30-60 seconds.
  5. Serve with eggs (if tolerated), sausage or enjoy by itself!
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This hash is so easy, delicious and versatile. You can top it with a couple of eggs (if tolerated), serve it with some sausage, or just eat a big heaping helping by itself! It’s become one of the favorites in my house, and I hope you love it too.

Carrot Apple Bacon Breakfast Hash (Whole 30, Paleo, AIP)

Easy Oven Roasted Baby Bok Choy (Paleo, Whole 30, AIP)

Most Americans get the majority of their vegetables from things like tomato is ketchup and iceberg lettuce from salad bars… or at least I sure did growing up! I was either confused or disgusted for 95% of vegetables. I would pursue the produce section wanting to eat more vegetables but wondering, “What do I even do with that?” or “I bet that tastes gross.” Baby bok choy was definitely one of those vegetables that confused me, until I learned how easy it is to make and how delicious it is! This oven roasted bok choy is so simple and tasty, you’ll wonder why you’ve never had it before!

So why bother eating that weird vegetable in the produce section? Why not just stick to carrots and iceberg lettuce. When it comes to vegetables (and food in general), variety is always a good thing! Not only does it help from developing food intolerances (more on that here) but it allows for more nutrients in your diet. Bok choy is just another one of those lesser known vegetables that’s still easy to prepare and great to try out!

I often chop up bok choy and eat it in soups, but roasting it really highlights the texture and brings out amazing flavor. Plus, it looks beautiful!

What Is Bok Choy and what does it even taste like?

If you’ve never had bok choy before, it’s essentially a Chinese cabbage. There’s larger bok choy, and baby bok choy, which is what we’re cooking with in this recipe. It has a crunchy bulb, and leaves that easily crisp at the top.

The leafy greens of the bok choy have a mild flavor and thin texture, and the bulb is crunchy and similar to celery. Overall, bok choy has a very mild flavor and neutral texture that everyone will like!

The ingredients you’ll need…

Baby Bok Choy

You can find baby bok choy in most health food stores. I often get it at my local farmers market, and the height of it’s season in winter. 

Coconut oil

You want a good quality cooking fat that’s stable at high heat to roast this bok choy. I default to coconut oil or ghee here, but you can also easily sub avocado oil.

Coconut aminos

This helps give that soy sauce flavor to the bok choy, while still being soy and gluten free. It’s optional if you don’t have any on hand, but I highly recommend it. You can find coconut aminos online, or in most health food stores these days.

Onion and ginger powder 

These seasonings are optional as well, but really help round out the flavor of the whole side dish. You can also add some garlic powder if desired. 

Easy Oven Roasted Baby Bok Choy (Paleo, Whole 30, AIP)


  • 4 heads baby bok choy
  • 2 tbsp coconut oil, melted
  • 2 tsp coconut aminos
  • 1 tsp onion powder
  • 1/2 tsp sea salt
  • 1/2 tsp pepper (omit for AIP)
  • 1/2 tsp ginger powder


  1. Preheat the oven to 415 F and line a baking sheet with parchment paper
  2. Slice the bok choy vertically in half, and run under cold water to clean between the leaves, removing any dirt trapped inside.
  3. Lay the halves facing up on a baking sheet and pour coconut oil and coconut aminos over the bok choy, spreading them as evenly as possible
  4. Next, evenly distribute the onion powder, garlic powder, and salt
  5. Roast in the oven for 10-12 minutes or until the leaves are crisped to your liking
  6. Remove from the oven, and serve warm
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That’s really all there is to it for this beautiful, nutrient dense side dish. This oven roasted bok choy is great for pairing with a protein like salmon, chicken, etc. and some cauliflower rice. 

Oven Roasted Baby Bok Choy (Paleo, Whole 30, AIP)

Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Before I started eating a healing diet, I was pretty boring with spices. You’d be lucky if you found me using anything more than just a scant amount of salt. My palette was so off from eating so much artificially flavored food and refined carbohydrates my whole life, I just didn’t understand the need for spices and herbs. Today, I love using interesting spices in my everyday cooking. Not only does it add some flair to otherwise pretty straight forward dishes, but they come with added nutrient and health benefits… especially turmeric! 

I’m always preaching adding in more veggies and healing foods, and have been wanting to highlight some more turmeric in my savory dishes. And, this Turmeric Cauliflower Risotto is the perfect dish if you’re going for flavor and nutrient density!

Turmeric Cauliflower Risotto


Why I Love Turmeric 


1. It’s anti-inflammatory

Turmeric is a traditional spice known for aiding the natural anti-inflammatory processes in the body. Rather than unnatural over the counter anti-inflammatory drugs, turmeric is natural and does not interfere with your immune system.

Whenever I get sick, I’m always reaching for turmeric to add to my soup to help my body fight inflammation! It can also be helpful in joint pain, migraines, and calming other inflammation. 

2. It’s antioxidant rich

Oxidative stress in the body is a massive contributor to chronic illness. Our cells can be under stress for a variety of reasons, and keeping up our antioxidant status helps our cell right off free radicals. Curcumin in turmeric is known to be a powerful antioxidant to help protect our cells (source)! 

3. It’s a delicious ingredient 

I cook with turmeric often and have used it in my anti-inflammatory turmeric bites, carrot turmeric spring soup, mango turmeric ice-cream, and lots of everyday cooking. It’s packed with flavor, and adds amazing color to dishes as well!


The Ingredients You Need For This Turmeric Cauliflower Risotto



The brand that I used in this recipe, and the one that I recommend using is Wild Foods Co. turmeric powder . It’s organically grown turmeric from India, with amazing color and flavor! Wild Foods Co. has a myriad of organic, non-GMO ingredients, and this quickly became my favorite.

Cauliflower Rice 

Lots of stores, like Trader Joes, Whole Foods, and Sprouts, have begun carry pre-riced cauliflower which is easily one of my favorite convenience foods! If you can’t buy it pre-riced, you can easily rice it in a food processor, like this

Mushrooms & onions 

Mushrooms and onion add more flavor and nutrients to this dish. You can always try experimenting leaving ingredients out if you’re sensitive, but they really help contribute a lot of flavor to this dish. 

Bone broth 

Ahh, bone broth. You guys know I love bone broth. Bone broth is another powerhouse ingredient in this recipe, and full of gut healing nutrients. You can find my recipe for homemade bone broth here

Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)


  • 1 head cauliflower, riced (in a food processor, or 12-16 oz pre-riced)
  • 2 kale leaves, chopped and destemmed
  • ½ cup white mushrooms, sliced
  • ½ yellow onion, diced
  • 2 cloves garlic, minced
  • ½ cup beef bone broth or stock
  • 2 tsp turmeric powder
  • 1 tsp sea salt
  • ½ tsp pepper (omit for AIP)
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp coconut oil


  1. Melt the coconut oil in a deep skillet on medium heat.
  2. Add the yellow onion and saute until the soft and transparent.
  3. Stir in the garlic and cook for 1-2 minutes.
  4. Add in the mushrooms and kale and saute for 3-4 minutes or until soft.
  5. Pour in the broth, and cauliflower rice and season with salt, pepper and turmeric. Stir to ensure they’re evenly combined.
  6. Reduce heat to medium-low and allow to simmer for for 8-10 minutes or until the broth is mostly absorbed by the cauliflower.
  7. Remove from heat and place in a serving bowl. Top with fresh parsley and extra salt to taste if desired.
  8. Serve warm and enjoy!
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I hope you enjoy this nutrient packed dish! Eat it as a side dish, or add in some chicken to make it a fully rounded out meal. Enjoy!!

 Turmeric Cauliflower Risotto (AIP, Paleo, Whole30)

Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)

Recently, I was looking back in my TimeHop app (which shows you throwbacks in your social media trail online) and I came across one of my earlier real food recipes… a veggie Asian noodle bowl. This was back in the day when I was still gluten-full, pretty much refused to eat any protein other than egg whites, and no other fats that margarine. Yikes. My saving grace was that I loved Asian flavors paired with fresh vegetables! Asian Noodle Bowls were my jam, along with tons of other Asian cuisine, and an Asian Veggie Noodle Bowl was just what I needed at the time. 

Back when I made this years and years ago, it was ways different than what I would eat today. I still used a soy based sauce, I would sometimes use rice noodles, and my veggies looked like I chopped them with a lawn mower. Not to mention there may or may not have been Skippy peanut butter in some of them. I tried, okay? So I thought it needed a serious face lift!

This reimagined Asian Zucchini Noodle Bowl is fresh, super easy to make, full of flavor and packed with nutrient dense veggies! 

Asian Veggie Noodle Bowl (Paleo, AIP, Whole 30)


Let’s Talk What You’ll Need To Make It…

Zucchini, Carrots, Cabbage, Cucumber, and Green Onion

These veggies are the star of the show in this veggie noodle bowl! They pair well together, and taste great in the bowl. You can indeed swap and add as needed, but I can’t guarantee you’ll get the same flavor results .

Coconut Aminos

This bowl is both gluten free and soy free, which means that it uses coconut aminos. If you’ve never used it before, it’s basically a soy free, soy sauce made from coconut nectar. It’s very easy to find in health food stores, and has even started popping up in Trader Joe’s. This is the brand I like, 

Veggie Spiralizer 

Before I had a spiralizer, I used to try and do it by hand… which was insane and clearly didn’t work. I used to have a hand crank spiralizer to turn my veggies into noodles and I hated it. It always left my veggies soggy and blah. I upgraded to this one, and I love it! Obviously, any one will work for this recipe, but that one in particular works great! 

Asian Veggie Noodle Bowl

Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)

Yield: 2 bowls


  • 2 medium zucchini's, spiralized
  • 3/4 cup carrots, grated
  • 1/2 cup red cabbage, chopped
  • 1 medium cucumber, chopped into half moons
  • 2 sprigs green onion, chopped
  • 1 tbsp coconut oil
  • 2 tbsp coconut aminos
  • 1 tsp ginger paste (or ginger powder)
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1 tsp garlic powder


  1. Place a pan on the stove and set to medium/low heat
  2. Melt the coconut oil in the pan
  3. Add the zucchini to the pan and cook for 2-3 minutes. You want the noodles to be lightly sautéed to aid digestion, but still crunchy
  4. Remove from heat and set aside to cool
  5. Once cooled, add the zucchini to a bowl and combine with the other veggie ingredients
  6. In a small mixing bowl, combine the sauce ingredients with a whisk
  7. Pour the sauce over the noodle bowl and serve immediately
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Asian Veggie Noodle Bowl (Whole 30, Paleo, AIP)