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Fat Bombs


•    6 tablespoons coconut oil, melted
•    4 tablespoons raw cacao powder
•    4 tablespoons almond butter (or cashew butter, or peanut butter; organic and no sugar added is best)
•    2 tablespoons raw honey (or 1 tsp liquid stevia) 
•    1 teaspoon vanilla extract
•    ½ teaspoon peppermint extract (leave this out if using peanut butter) 
•    pinch of salt
•    ½ cup unsweetened shredded coconut
•    ½ cup pecans


1.    in a large bowl stir together the coconut oil, cacao powder, almond butter, honey, vanilla, peppermint extract and salt
2.    heat the mixture slowly on low heat over simmering water (double boiler) for 5 to 10 minutes until all ingredients are combined
3.    chop the pecans in a food processor
4.    add the chopped pecans and shredded coconut to the melted chocolate mixture and stir together
5.    pour in a 7x5-inch dish lined with parchment paper
6.    freeze until chocolate is set then cut into sticks. Store in airtight container in freezer.

We would love to know what your favorite version of the Fat Bomb is!! Let us know. 

Bone Broth

By Sarica Cernohous, L.Ac. MSTOM, BSBA

•    Plan to start your broth with 4-5 marrow, feet, neck, or shank bones. Bones can be purchased from or your local rancher. Look for bones that are 100% Grass fed and finished.
•    You need 4-5 bones for a 4-day stock. Every 4 or 5 days you will need fresh bones.
•    If you’re using organic chicken or turkey, choose either whole birds or cuts such as thighs, backs, drumsticks and necks that have the skin and bones intact; include the giblets if they’re available. You can also use the carcass from a roasted bird.
•    For fish, include the entire head and all the bones.

Add to this:
•    Purified water, 3-4 quarts.
•    Celtic Sea Salt, 2-4 tablespoons (best to start low and adjust flavor as needed after cooking).
•    An acid (usually raw apple cider vinegar, organic balsamic vinegar, naturally fermented unseasoned rice vinegar).
•    NO whole onions or Garlic, BUT you may do powders of these items as well as other herbs and spices.

Place everything into a cool crock-pot, and set it for a 4-hour cook time. Fill the pot with enough water to leave only about 1.5″ of space at the top, and cover with the lid. At the end of the 4-hour setting, it will kick into the “keep warm” setting, where it will stay until you direct it otherwise (use a meat thermometer to insure that your lowest setting is at least 180 degrees Fahrenheit). Allow the ingredients to all cook together for at least 14 hours, preferably 20 or 24.

Do you have any favorite spices to add to your broth? We would love for you to share that with us. 

Grain Free Sugar Free Bread 


1.    3/4 cup almond butter
2.    5 eggs
3.    1/4 cup coconut oil, melted
4.    1 tbsp honey (can leave this out entirely) 
5.    1 tsp apple cider vinegar
6.    1/4 cup ground flaxseed meal
7.    3 tbsp coconut flour
8.    1 tsp baking soda 
9.    1/2 tsp salt


1.    Preheat the oven to 350 degrees F. Line a loaf pan with parchment paper. In a large bowl, blend the almond butter, eggs, coconut oil, honey, and apple cider vinegar together with a hand blender.
2.    In a separate bowl, mix together the flaxseed meal, coconut flour, baking soda, and salt. Mix the dry ingredients into the wet ingredients.
3.    Pour the dough into the prepared baking pan. Bake for 30-35 minutes until browned and completely set. Remove from the oven and allow the loaf to cool in the pan for 10 minutes, then remove from the pan and cool completely on a wire rack. Store in an airtight container in the refrigerator for one week.

Bulletproof Coffee

•    Brew 1 cup (8-12 oz.) of coffee using filtered water, just off the boil
•    Add in 1-2 tablespoons of MCT oil
•    Add 1-2 tablespoons grass-fed, unsalted butter or ghee
•    Mix it all in a blender for 20-30 seconds until it is frothy like a foamy latte


•    Brew 1 cup (8-12 oz.) of CrioBru using filtered water (french press is easiest)
•    Add in 1-2 tbsp of MCT oil
•    Add in 1-2 tbsp of grass-fed, unsalted butter
•    Mix it all in a blender for 20-30 seconds until it is frothy like a foamy latte 

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