Recipe: Dairy Free Mashed Potatoes

Dairy Free Mashed Potatoes

Prep Time: 8 minutes

Cook Time: 15 minutes

Yield: 6-8 servings


·      3 pounds organic yukon gold potatoes

·      1 can whole fat coconut milk

·      1/2 cup ghee

·      2 teaspoons sea salt

·      1 teaspoon garlic powder

·      1/2 teaspoon black pepper

·      1/4 teaspoon paprika


1.  Wash and cut potatoes into fourths. Place in a large pot and cover with cold water. Turn the heat to medium high and stir occasionally until the water boils. This should take 8-10 minutes.

2.  Cover, turn heat to low and cook 10-15 minutes, until a fork can easily go through a potato.

3.  Turn off heat, drain potatoes and add them back to the hot pot. Add in coconut milk, ghee, salt, garlic powder, black pepper, and paprika. Mash with a potato masher or hand mixer until smooth.

4.  Add additional sea salt and black pepper to taste.


*Can be made ahead and reheated - scoop onto parchment lined cookie sheet and flash freeze, then remove into freezer safe container or plastic bag for storage and reheat individual portions.

*To make in the Instant Pot-place potatoes in the bottom, cover with 1 cup water, cook on high for 14 minutes. Hit the "cancel" button, release the pressure and drain.

Whole30 72-Hour Food Kits


The American Red Cross and FEMA both advise citizens to be prepared for emergency situations such as hurricanes, floods, fires, ice storms, etc. by creating a 3-day supply of food and emergency supplies to have available for immediate use at all times. This helps partner with government and relief agencies to enable people to provide care and sustenance for themselves in the short term until help can arrive. 


I have lived on the Texas Gulf Coast for over 20 years through multiple Tropical Storms and several Hurricanes, the most recent being last year’s Harvey. Once Harvey’s historic 5-day rains passed, it was days before stores were re-stocked with food. This is another reason why keeping a 72-Hour Kit stocked and current with each household member’s current dietary needs is important.  While survival is of utmost importance, it is completely possible to create a 72-Hour Kit and make it Whole30 compliant. 

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I completed my first Whole30 right after Hurricane Harvey. I’d planned ahead of time to do it and then Harvey hit. I debated not doing it given the circumstances of all the chaos and emotions, but I decided there will always be something. And, as the original Whole30 book says, it changed my life. Be sure to check out this great article on natural disaster and preparedness on the Whole30 website.


I didn't have Whole30 compliant food in my 72-Hour Kit back then. I was fortunate to not have lost power so I was able to follow my Whole30 program without the need for using one. With hurricane season being active here from June 1 through November 30, I decided to create a PDF planning kit to put together a Whole30 Compliant 72-Hour Food Kit containing tips, food suggestions, and food inventory list. Planning ahead is key, just as with any Whole30. 

Book Review: 100 Days of Food On A Budget

The subtitle of this book continues, "Simple Tips and Tasty Recipes to Help You Cut Out Processed Food Without Breaking the Bank." Cost is such a big concern I find when people consider making dietary changes from what they consider convenience and often overly processed foods to more whole and real foods. Lisa Leake and her family's entire experience of transforming their eating is what ultimately created the "100daysofrealfood" blog after she read Michael Pollan's book In Defense of Food. I have followed the "100daysofrealfood" blog since before there was a first book and have been impressed with the first two books. I anxiously awaited this 3rd cookbook’s arrival and preordered it last November when I first heard about it.

This 3rd book from Lisa really hits it out of the park visually the way each recipe’s budget is laid out (with a color photo and shopping list) in a clearly organized manner. Multiple dietary accommodations are shown with the recipes (ie: gluten-free, dairy-free, nut-free, etc.) as well as in a convenient table in the back of the book for handy reference. The dinner plans, supermarket comparison prices (some may surprise you) and packed lunch ideas for kids and adults all provide valuable time and money saving information for those seeking to use real foods in their kitchen. On top of all of these positive attributes, the recipes themselves use accessible ingredients and are not complicated. Lisa’s own children contributed recipes that look delicious and should encourage members of all ages in families to cook real food!

I am excited to share with all of you, that earlier this year, I was thrilled to be selected as a recipe tester for this cookbook! I was sent 3 recipes to make and provide feedback on regarding the actual cost of the items, making the recipe and our family's opinion of the actual recipe. Lisa was really interested in all of these aspects and I will add that I was able to be chosen to select dairy and gluten free recipes to test. The attention to detail in this book to dietary preferences as well as to cost in order to make eating real food accessible for everyone really shows and there are so many great recipes in it. 

I was also chosen to be a launch team member so I am able to share the following recipe with you to try yourself at home and also to see how the recipes are laid out. Note the budget details and dietary notations. If you are following a Whole30™ substitute cauliflower rice for the brown rice. I've made this recipe and it is really tasty and easy to make. I hope you enjoy it!


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Whole30 Back To School Lunch Box Series: Sub Theme

Head over to Instagram to see the first series of themed lunch box ideas that follow the Whole30 Meal Template. This week's theme was "Subs" and I showcased Italian, Club, Roast Beef, Tuna and Meatball. For anyone interested in receiving a handy downloadable collection of the entire collection of ideas along with some bonuses, be sure to sign up for my email list so that it will be emailed to you on 9/1/18. When you sign up today, you'll receive a Whole30 Friday Night Pizza Inspiration List as a thank you for signing up. 

One thing I'd like to note is that for all of these posts I chose fruits and vegetables that are colorful. Not all of them are seasonal and that can increase costs. Also, you/your kids may not like some of the ones pictured. Please know that you can substitute any of the ones shown with compliant fruits and vegetables and that these are just suggestions. You'll find a list of a lot of more ideas on the 80 Whole30 Back To School Lunch Ideas that I created here.

Recipe Booklet: Summer Bowls

Happy Summer, friends! I've created an e-book for you that contains a variety of delicious "Summer Bowls" for lunches or dinners that will hopefully save you time this summer. These recipes are all whole food based and naturally gluten and dairy free. Most of these recipes can be made in 30 minutes or less, so you will be out of the kitchen and back to the pool, beach, or wherever your plans take you other than the kitchen this summer!

I've included a bonus grocery list for further time savings - remember to cross off anything you already have before you head to the store to save yourself some (vacation? shopping? spa?) money ;) 

What is Nutritional Therapy?

Good question!  One form I will have you fill out is a questionnaire that evaluates your answers to point out possible areas of nutritional deficits and body imbalances pointing towards affected organs/body systems allowing me to give you nutritional recommendations to bring back balance.

The philosophy behind Nutritional Therapy is that our health is based on 5 body systems:

Digestion, Blood Sugar Regulation, Fatty Acid Balance, Mineral Balance, and Hydration. Ideally, we need to eat a properly prepared nutrient dense diet, digest and absorb it, to provide our bodies the nutrients they need. In addition to the nutrition, there are lifestyle aspects such as proper sleep, stress management, exercise, and connection that also should be well managed. 

So, the simple answer to the question of defining nutritional therapy is finding the right nutrition and lifestyle plan for you based on your body’s unique needs. Contactme today to help you create your plan!