Honey “Mustard” Chicken Salad (Paleo, AIP, Low Sugar)


Paleo Honey “Mustard” Chicken Salad made autoimmune protocol friendly with the new KC Naturals AIP Mustard! This salad is quick to throw together, crunchy, sweet & savory!


I completely forgot to post this recipe for my Honey “Mustard” Chicken Salad featuring the new KC Naturals AIP Imitation Mustard! Since seeds are out on the AIP, and it can be hard to find a mustard not made with distilled (corn) vinegar or added spices, this is pretty revolutionary!


I call this salad my WEEKEND SALAD because I throw it together on Saturday morning and it feeds me all weekend! I hate spending time in the kitchen on Saturday & Sunday, especially because we usually have fun activities planned like the beach or the boat or meeting friends at a brewery. Rather than trying to hunt down healthy eats (which are touch to come by in a small beach community), I divvy up this salad into 4 containers!


When I had histamine intolerance, this is also how I would plan my meals. I would prep my protein and veggies and stick them in the freezer (to halt histamine production in cooked protein) and then grab & go. Even though I was eating a rather restricted diet back then, this made it so much easier to integrate a healing protocol into my lifestyle.


Enjoying your favorite hobbies, activities and outings with friends is a non-negotiable to me. Many times when someone embarks on the autoimmune protocol, they also use it as an excuse to enter victim mode. I hear people say “I can’t go to happy hour anymore” or “I can’t go out to eat with friends anymore”, and their social life becomes depleted.

Yes you CAN. You can do everything you did before you started the AIP or another special diet, but it may look a little different. I drink alcohol now, but when I didn’t, I would attend happy hour & have the bartender make me a fun mocktail. If I had plans with a friend for lunch, I’d ask if I could choose the place so we both could eat.


We often times make excuses for living life and being happy. Just because you have an autoimmune disease or you have to avoid certain foods does not make you a victim of your body or this world. If the hardest part of my day/your day is avoiding a cupcake, then we’re sitting pretty aren’t we? These sentiments may resemble tough love or make you feel uncomfortable, but I wish someone had told me this back when I started AIP in 2014.


While I never allowed AIP to dictate my hobbies, friendships or happiness, I did let it make me feel “different” from my peers and family. I’ve overcome that mental block, and I’m even healthier and happier for it. That is my hope for the autoimmune community – to simultaneously work on mindset while working on healing through food and lifestyle.


I can feel the stress and anxiety in the questions and emails I get through my blog & social media. The victim mentality, fear and anxiousness certainly permeates the community.  It doesn’t need to be that way though. Often times fear, anger and worry are the emotions that have led to the imbalance in our immune systems and constitution in the first place.


All this to say, if you feel stuck in the victim mentality, only you can pull yourself out. Look inward for validation, love and respect rather than outward. Know that this is a flash in the pan of your life – a chapter in a book of short stories. Your health will change – it will improve – it may take a step back here and there – but your body wants to be in balance again. What we most have power over is our mindset.


Finally – Enjoyed this recipe for Paleo & AIP Honey “Mustard” Chicken Salad over on Autoimmune Wellness!


We’re In This Together. Here’s How You Can Help. + my March gift to you!


Hi everyone. I’m writing this post the morning after I returned from a trip to Washington D.C. with 99 other Beautycounter Consultants. Beautycounter sent their most powerful voices to Capitol Hill to ask our state Senators for stricter health-protective laws through the endorsement of the Personal Care Products Safety Act. This Act would allow the FDA to regulate the largely unregulated personal care industry in America.


While 80,000 chemicals exist in the marketplace, the U.S. government has only partially banned 30 of those while the European Union has fully banned 1,300. Beautycounter has taken it a step farther to ban 1,500 harmful or potentially harmful chemicals. We are asking our government to do the same. 


Can you imagine if our food and water were this unregulated? Or if companies were allowed to lie to us about what’s in their packaged products? Well currently, the companies responsible for making your dry shampoo, deodorant, baby lotion, kids’ body wash, toothpaste, hairspray and nail polish do NOT have to tell us what’s in those products. They don’t have to tell us when their products have been contaminated with a dangerous bacteria. In fact, they don’t even HAVE to recall those contaminated products. The FDA isn’t even ALLOWED to tell them to do them. They have to issue those recalls voluntarily. We can’t reply on global corporations to dig into their profit margins to keep us safe. We need our government to be the ones protecting us. It’s their job at the end of the day.


Companies are NOT required to recall dangerous or contaminated products. Companies do NOT have to list their ingredients, their sourcing or their manufacturing procedures on packaging. Companies are NOT required to keep us safe from environmental toxins in any way.


On March 5th, 2018, over 100 representatives from Beautycounter descended upon Capitol Hill to speak to our state legislators about the Personal Care Products Safety Act. Here is what we taught them:

* A major federal law has not been passed since 1938 to protect consumers from their personal care products

* The average women puts 168 chemicals on her skin everyday. Many of these chemicals absorb into our bloodstream and contribute to diseases with environmental and toxin origins such as autoimmune disease, infertility, cancer, childhood disorders and obesity.

* The FDA currently cannot recall dangerous products. Those products can continue to be purchased by Americans and absorbed into the organs of American women, men and children. We need their help to protect to us.

* Cosmetic industry factors are not inspected by the government.

* Companies do not need to disclose ingredients to the government.

* The government has extremely limited ability to protect its’ citizens from harmful products.


On March 5th, 2018, our state legislators & staffers met face to face with over 100 women asking for their endorsement of the Personal Care Products Safety Act which as currently offered would allow the government to:

* Create a list of ingredients deemed harmful and illegal in American personal care products.

* Complete a safety review of 5 ingredients every year and immediately a review of formaldehyde and long-chain parabens linked to cancer and hormone disruption.

* Require companies to disclose ingredients to the FDA.

* Require companies to produce products in a clean satisfactory facility.

* Require companies to report serious adverse reactions to the FDA within 15 days.

* Recall dangerous products from the marketplace to effectively protect consumers.

* Require companies to apply specific warning labels for products that contain ingredients that may not be suitable for all populations such as children.


Can you believe that this Act has been sitting with Congress for a year yet many of the staffers we met with knew little about the Personal Care Products Safety Act. In fact, two staffers I personally met with were personally shocked to hear that this industry is largely unregulated & the government does not have laws in place to protect Americans from harmful chemicals.


Does this post make you angry?

I was angry for a long time. In 2008, I was a scared, hurt, angry 19 year old who felt powerless in the face of a lifelong autoimmune diagnosis & a heartbreaking diagnosis of premature ovarian failure. I didn’t feel like I had a voice, interestingly as that butterfly-shaped gland in my throat was literally & figuratively blocking me from speaking.

I spent the next 5 years in this same space. Scared. Hurt. Angry. Powerless. It wasn’t until I founded Grazed & Enthused to share my autoimmune journey & help others move through their own with more compassion & joy than I did that a sense of self-power began building up in me. It wasn’t until I left an unfulfilling career in advertising to pursue pediatric occupational therapy that I felt like I could change the lives of children.


It wasn’t until I joined Beautycounter that I truly found my voice again by lobbying for more health protective laws in the personal care industry, an industry drowning in unregulated environmental toxins responsible for everything from autoimmune disease like our own to cancer like my beloved grandmother’s to asthma like my sister’s, infertility like my own and millions of other women.


We’re in this together because we have to be. One voice is loud enough for a ripple but we need millions of voices to make a clap of thunder loud to change how companies do business. Many of you here have been in that helpless place of chronic illness diagnosis. You’ve experience the fear, the loneliness, the loss of your voice. You don’t know why this happened to you. I don’t know why this happened to you, but I know that we can control OUR WHY.

If your WHY doesn’t feel right, or you can’t tell yourself WHY you do what you do, I urge you to change that. Turn your anger into action, your passion into protection for all & your helplessness into hopefulness for future generations. Consider joining a movement like Beautycounter to make your voice heard.





TODAY:  Text “BetterBeauty” to 52886 to ask Congress to support the Personal Care Products Safety Act. Be sure to click on the link you receive and submit the pre-written form to Congress. Beautycounter’s Social Impact Team told us legislators said they need to receive TWENTY messages a day to consider an issue important.


TOMORROW: Write a Letter to The Editor for your local newspaper asking your state legislators to support health-protective laws in the personal care industry. Tell them WHY this is important to YOU. Make it personal.


THIS WEEK: Consider switching your personal care products over to Beautycounter. We vote with our dollar in this industry & one of my state legislator’s staffers told me that our Senator bases his decisions on the consumer. The consumer needs to ASK and shift the market demand towards safer products. You can do this by allowing me to help you switch your products on my website and also by emailing me at alaena@grazedandenthused.com so I can directly help you choose the best products for your skin. 


THIS MONTH: Support Beautycounter’s mission to get safer products in the hands of everyone. Please consider  joining our movement as a Consultant on my Beautycounter team. As your Mentor, I will give you the tools and support you need to make a difference in your community and pursue a career you are passionate about. Email me at alaena@grazedandenthused.com so we can discuss this opportunity together.


THIS YEAR: Choose to support companies who have a social mission you can get behind. Some examples of fellow mission-driven companies include Southwest, ButcherBox, Primally Pure and Warby Parker. Follow up with your Senators to see where they stand on this issue. Stay informed. Contact your local news outlet to see if they’d be interested in running a story on the Personal Care Products Safety Act. Talk to your community about the importance of using safer products & informing ourselves on which companies we choose to support.






FOR THE ENTIRE MONTH OF MARCH, all of my Beautycounter customers will qualify for ALL OF THESE gifts from me to you. I want to make switching to safer products accessible to as many people as possible.


Switch to $125 of Beautycounter Products (before taxes, shipping and Band of Beauty) & choose between a 5-pack sample of our Rejuvenating Skincare Line (anti-aging), Nourishing Skincare Line (hydrating) OR a 3-month sample of our Charcoal Cleansing Bar (detoxing).  Charcoal Bar Sample has run out!


Switch to $250 of Beautycounter Products (before taxes, shipping and Band of Beauty) & receive one of the above gifts PLUS a Limited Edition Beautycounter RED Lip Stick that you see me wearing in these photos! Not a Red Lipstick Girl? Choose another color in our Lip Sheer or Lip Gloss!


Join Band of Beauty, our yearly membership program and receive a FREE $49 detoxifying Charcoal Mask with your first order of $50 or more. You will also get 15% product credit on all orders to be used in the next 60 days + free shipping on orders of $100 or more (a $5.95 savings). You order of $250 will earn you $37.50 product credit you can use immediately on your next order!!





Pecan Crusted Chicken Tenders with Maple Dijon Dipping Sauce

pecan crusted chicken tenders


Paleo Pecan Crusted Chicken Tenders with Maple Dijon Dipping Sauce made without eggs, gluten & nightshades!


These pecan crusted chicken tenders converted me from nuggets to the tenderest tenders ever! I used the ButcherBox Chicken Tenders from my latest order which are pasture-raised, organic, and certified humanely raised.


Rather than using an egg-wash, I wanted to keep them egg free. To make this recipe successful, I patted the chicken tenders dry before coating in a light dusting of tapioca, salt and pepper, THEN tossed in coconut milk before rolling in the crushed pecans. If you can’t do coconut milk, sub a whisked egg, or even buttermilk if you do dairy. Also, you should be able to sub other nuts here as long as you grind them into a fine coating.




My husband & I loved dipping these hot crunchy (baked crunchy, not fried crunchy!) pecan crusted chicken tenders in a simple Maple-Dijon dipping sauce… a little sweetness, a little vinegar, delish!


The whole family will love this healthier Paleo take on baked chicken tenders. Throw a sheet of julienned or sliced sweet potato or white potato fries in the oven at the same time for a “two pan meal”!



Chocolate Fudge Cream Cheese Brownies (No Added Sugar, Gluten-Free, Egg-Free)



Chocolate Fudge Cream Cheese Brownies without the gluten, dairy OR sugar!


I posted this recipe on Instagram over the weekend & it seemed to intrigue you all. Chocolate… Fudge… Cream Cheese… Brownies made without added sugar or eggs or dairy-based cream cheese! Sounds a little impossible, a bit improbable, but I live in the land of proving the impossible probable.


Nikki’s Coconut Butter sent me 3 of their coconut butter flavors to try. I’d never had their coconut butter before but the flavors had waiting anxiously for the package to arrive: Chocolate Fudge (cocoa, thinner than regular coconut butter), Vanilla Cake Batter (vanilla with a touch of coconut sugar sweetness), and Cashew Coconut (haven’t tried it yet!)


The Chocolate Fudge Coconut Butter was runnier than traditional coconut butter, so my mind immediately went to making brownies and using it to replace melted chocolate. The brownies contain gluten-free rice flour, coconut flour and tapioca starch. They’re cake-y (not dense cake-y though) and rich but without any added sweeteners!


I swirled the Kite Hill Almond Milk Cream Cheese into the batter because I knew it would need a flavor contrast to break up the richness of the dark cocoa. It stays creamy but bakes into the brownies, so you get the perfect bite of creaminess & cakey-ness. It’s Monday, I’m inventing too many words for one blog post.





    • Brown Rice Flour: I suspect you could replace it with an equal amount of almond flour or tigernut flour but since I’ve never tried that, don’t hold me to it. Experiment & let us know below.
    • Chocolate Fudge Coconut Butter: You can replace it with melted plain coconut butter, but I would add some chocolate chips to the batter for sweetness and to make up for the lost chocolate flavor.
    • Tapioca Starch: You can replace it with arrowroot starch.
    • Coconut Flour: I don’t recommend replacing coconut flour in my recipes.


Have fun with these low-sugar, gluten-free Chocolate Fudge Cream Cheese Brownies!


Botox & Autoimmune Disease: Is It Worth It?

Botox is the brand name for a form of botulinum toxin that is injected into facial muscles to paralyze neurons and result in a temporary reduction of wrinkles and fine lines. But what does injecting a known toxin into the body mean for someone with autoimmune disease?


First, let’s discuss what Botox is…

Before I head into how Botox can potentially affect someone with autoimmune disease, let’s discuss what exactly it is! Ingested or inhaled botulinum is a neurotoxic spore that in minuscule amounts can be fatal. Symptoms include slurred speech, difficulty breathing, muscle weakness and lethargy. This is why babies under 1 are advised to not eat honey – their digestive tracts are not mature enough to fight off potentially contaminated food.

Botox injections contain a very, very tiny amount of a specific strain of botulinum that paralyzes the muscles of the face to smooth fine lines, wrinkles and crow’s feet. It is even used by 20 and 30-something’s to prevent aging. The results only last 3 to 6 months which means Botox users get between 2 to 4 treatments a year, for decades and decades, if they want to maintain the results. Treatments cost anywhere between $400 to $1000, sometimes more, depending on how many injections you receive.


The industry is projected at an annual gross of 2.5 BILLION dollars & 4 to 5 million Americans receive Botox injections per year. You can bet that if 50 million Americans have autoimmune disease, there is overlap between Botox users and the AI population.


What else is it used for besides fine lines, wrinkles & crow’s feet?

Botox is also indicated on and off label for chronic migraines, spastic cerebral palsy, excessive sweating, acne and TMJ disorder. I had a few Instagram followers message me that they have used Botox in the past for migraines. All 3 said they did not find relief from Botox and 2 out of the 3 said Botox gave them terrible, painful, long-lasting autoimmune disease flares. Of course, this is anecdotal, but nonetheless interesting.


Botox’ insert warns the following autoimmune populations about serious adverse side effects…

People with autoimmune diseases that affect the neurological system like ALS, MS and Myasthenia Gravis (MG), should be particularly aware of the mechanisms and risks with Botox. The Botox website states that patients with ALS, MG, and Lambert-Eaton Syndrome need to be cautious of the potential for increased risk of serious side effects such as breathing difficulties and difficulty swallowing.

*Please be sure to make your Botox practitioner aware of all existing autoimmune disorders as well as pre-existing autoimmune episodes caused by Guillain-Barre Syndrome.*


Let’s look at the existing science on the relationship between Botox and autoimmune disease patients…

Limited longitudinal data or correlative studies exist examining the long-term health outcomes of Botox use on the autoimmune disease population or the general population.

Yet, a single subject study on a woman with Hashimoto’s who received Botox treatments over a decade-long timespan found a possible correlation between injections and a rise in her TSH post-injection.

These researchers examined the structure of the Botox and thyroid auto antibodies, which are the key indicators of the immune system’s attack on the thyroid. They found similarities between the epitopes of Botox and thyroid antobodies, indicating that Botox injections potentially increase the possibility of molecular mimicry – or the immune system mistaking Botox antigens for thyroid antigens.


Currently, not enough evidence exists to determine whether or not Botox is safe for patients with autoimmune disease, but just because something has not been proven, does not mean a relationship does not exist. This is where we each need to make our own informed decisions, and that will be different for each individual. 


As autoimmune disease patients, we need to make our own informed decisions about allowing known toxins into our bloodstream. Here’s why:

It is widely known that environmental factors account for 67% of  autoimmune disease risk while genetics only account for 1/3.

Autoimmune disease causal factors may include exposure to environmental toxins (including heavy metals, viruses and vaccines), nutritional deficiencies, blood sugar issues, antibiotic use, GMO and pesticide exposure and bacterial infections).

Now, if we know that the majority of autoimmune disease risk & potentially disease progression comes from our environment, then it makes sense to limit our exposure to environmental toxins. I don’t need a randomized, double blind, causative study to tell me that.


Thankfully, safer alternatives exist for decreasing signs of aging like fine lines, wrinkles and loss of elasticity, if you do decide that Botox isn’t the right option for you. 





This at-home gentle microdermabrasion deeply exfoliates and softens skin, reduces the appearance of fine lines and wrinkles, helps with hyperpigmentation from scarring and sun damage.

Combine 1/4 teaspoon Skin Obsessions Microdermabrasion Crystals +

1/8 teaspoon Beautycounter Cleansing Balm

HOW TO USE: Wet face with warm water. Massage the exfoliating paste gently into your face and neck for 60 seconds, avoiding eyes and mouth. Rinse away with a warm wet wash cloth. Use SPF protection if going out in sun for 24 hours following.





Skin Obsessions’ 85% Lactic Acid peel resurfaces skin, decreasing the appearance of fine lines and wrinkles, acne, scarring, hyperpigmentation and dullness. It can be used 1x a week to 1x a month, depending on skin sensitivity and results goal. Follow directions included in your affordable at-home peel package. Use SPF protection if going out in sun for 24 hours following & avoid prolonged sun exposure during this time as well. Do not use if pregnant. I feel comfortable using 1x a month while breastfeeding, but that’s a decision you need to make for yourself.

*If pregnant, avoid the use of salicylic acid peels which contains high percentages of salicylic acid (a member of the aspirin family).

** Glycolic and fruit acid peels are two other safer at-home peel options.





Beautycounter’s Rejuvenating Collection is a potent anti-aging line made without any harmful or potentially harmful chemicals like Retinol. The products I’ve seen the most benefit from include the Radiance Serum, Rejuvenating Night Cream & Rejuvenating Eye Cream.

HOW TO USE: Cleanse skin with Cleansing Balm. Apply Radiance Serum followed by Night Cream and Eye Cream. For additional brightening and scar-reducing benefits, apply the No. 1 Brightening Oil prior to the Radiance Serum.




The Skin Actives COQ10 powder is BRIGHT yellow and chock full of antioxidants that help return elasticity and vibrancy to skin. This loose powder needs to be mixed a face oil (this Brightening Oil is incredible for evening skin tone!) and then applied to skin. If using the Rejuvenating Routine above, apply it before the Radiance Serum. If using the Countermatch Routine, apply it last.





Increasing your dietary intake of coldwater fatty fish like wild-caught salmon (my fave!) and small bottom feeders like sardines and mackarel can help restore plumpness and vitality to skin. It is even thought to help with the prevention and reduction of fine lines and wrinkles as well as combat acne with its anti-inflammatory properties.

If you’re getting less than 1 or 2 servings of the above fish in your diet each week, consider taking a high quality fish oil supplement. I personally take Vital Choice Wild Alaskan Sockeye Salmon Oil + Vitamin D3. Bonus: I’ve noticed more stable mood while taking it!




Dairy-Free Frozen Yogurt with Grain-Free Granola

dairy free frozen yogurt


Dairy-free almond milk frozen yogurt topped with the best grain-free granola that you don’t have to make! It’s even vegan, gluten-free and Paleo-friendly!


I posted this recipe to my Instagram over the weekend after lugging out my stainless steel electronic ice cream maker! It was in hibernation since early fall & we are in the 70s from here on out in Florida now!


I had a container of Kite Hill Almond Milk Yogurt (plain, no sugar added!) in my fridge as well as an open can of coconut cream that needed to be used up! Thankfully, I also had some Purely Elizabeth Grain-Free Banana Nut Granola in my pantry because I couldn’t think of a better topping for this dairy-free frozen yogurt!


This dairy-free frozen yogurt is tart, minimally sweetened and topped with crunchy, flavorful grain-free granola! It even uses sweet potato to make it extra creamy!


The reason why you see me using white sweet potato in my frozen treat recipes is because almond milk and coconut milk have a much higher water content than cream or whole milk usually used in ice cream!


All that fat helps it emulsify and prevent ice crystal formation which causes hardness. The sweet potato helps bind up some of those ice crystals so you get smoother, creamier ice cream without dairy or eggs!


You can flavor your dairy-free frozen yogurt however you’d like! You can blend in strawberries (or top it with cooked strawberries – yum!) or replace the sweet potato with avocado and a handful of spinach for a green smoothie type of frozen yogurt!


Get creative with your add-ins & toppings! I like when you use my recipes as base for your own kitchen experimentations because it helps YOU learn how combine flavors and textures too!


Looking for more healthy dairy-free frozen treats? You have to try my Macadamia Cinnamon Cookie Ice Cream & Apple Pie Ice Cream!








AIP Pizza – free of grains, dairy & nightshades!

aip paleo pizza gluten free


AIP Pizza made with chewy, foldable crust, nightshade-free sauce & dairy-free cheese!


Pizza is a hot button issue for me. After going gluten-free 6 years ago after a girl’s trip to NYC where I dove throat-first into many-a-slice-a-pizza-pie, I still mis it terribly! Pizza is my favorite food… and many of my fellow AIPers favorite food. I’m here to help fulfill your AIP Pizza dreams in anyway I can.


I’ve made Pesto Chicken Pizza, Garlic Lovers Spinach Pizza, Ham & Pineapple Pizza & Prosciutto and Fig Bistro Pizza for The Healing Kitchen. I’ve made Smoked Salmon Flatbread, Caramelized Onion & “Ricotta” Pizza and Meat Sauce Pizza for Enthused! Right now if you look at the homepage of my website, it’s half pizza recipes. Living life over here. 


What I hadn’t yet made is your traditional thin crust, bendy, foldable, drunk college style, tomato-y, cheesy pie… um without gluten, dairy, nightshades or eggs.


aip paleo pizza


It kind of freaks me out to even put a recipe on the Internet for pizza that doesn’t include A SINGLE component of true NY-Style pizza. But hey – there’s millions and millions of people in America with autoimmune disease. And we can’t all eat gluten, dairy & nightshades!

Let’s be real – most gluten-free crusts leave a lot to be desired – they’re flavorless, crunchy and ruin the whole pizza experience. This crust however is based very closely on my original thin crust that you guys love so much! I’ve just added gelatin to make it more bendable but it still holds up GREAT!


The toppings, in my humble but accurate opinion, are necessary. Having just the “cheese” and “sauce” wasn’t enough to give me a full-on pizza vibe but adding the sliced kalamata olives, spinach and red onion took it to that level.








Yes. That was easy. No you can’t use cassava. Nothing replaces coconut flour. No you can’t use ground unicorn balls. 


Of course! You can use any homemade sauce but make sure it tastes closer to tomato sauce than not! In fact, make this recipe super easy by using KC Naturals Nomato Sauce instead of the one in the recipe!



Because I used carrots instead of tomatoes combined with some other tasty ingredients. If you want red sauce, add no more than 1/4 cup chopped red beets in step 1. It’ll change the flavor slightly but you should get your redder sauce. 



Yes you can replace the pumpkin with either butternut squash puree or sweet potato puree (for a sweeter sauce).

Yes you can use whatever dried Italian herbs you have on hand – basil, oregano, thyme, marjoram. I just didn’t want to go crazy on the number of ingredients since it’s a 3-part recipe. 

Yes you can use 1 teaspoon apple cider vinegar in place of the cream of tartar.

Yes you can leave out the probiotic but it helps give it a cheesy flavor. Not all probiotics will be acceptable here – just the one in my recipe because it is yeast based. (See nutritional yeast suggestion below).

Yes you can add 1 tablespoon nutritional yeast to the cheese. I personally don’t tolerate it, so that’s why I used this probiotic. 

No you cannot replace the coconut flour with anything else. It is very absorbent and needed in this crust recipe.

No I don’t know how to make this low FODMAP.

And I DEFINITELY don’t know how to make this low carb. 



Yes you can double & triple this recipe for a pizza night! You can either double the crust & cheese recipe and make 1 large pie (still rolled out just as thin) OR you can make 2 separate regular-size pies. If you follow the recipe as written, NO need to double the sauce recipe. There’s enough for 2 pizzas. You will have to double the crust & cheese though!



Yes you can make this ahead. You can make the crust ahead, pre-bake it & freeze it. You can make the sauce ahead of time and store it in the fridge. Same with the cheese (store in fridge, not freezer). 



Okay, guys! Get your pizza on – get creative if you want to switch up the toppings. Make it your own! Use this recipe as a base for your AIP pizza dreams & let me know what you do!


+ yes it’s a bit of a time-consuming pizza (that’s what happens when you even have to make your own cheese!) but just make it a fun family or weeknight activity!




Curry Sweet Potatoes & Fennel


Nightshade-free Curry Sweet Potatoes & Fennel even your kids will enjoy! The perfect comforting Whole30 side dish!


Good day, friends! Well today is not such a good day because I am incredibly sleep-deprived with a migraine and a molar-teething toddler, but I’ll fake til I make it… if I ever make it to the end of the day.


We’ve been struggling big time with our sweet little monster for the last couple months as she gains more independence & “NO!” is her most used word after “Mommy”, “Dora” and “I want that”. We’re in the thick of parenting when you question your sanity, resilience & whether or not wine at 11 am is acceptable.


My body is clearly telling me it needs sleep and rest. I talk about the highs & lows of motherhood a lot on Instagram (where you can get to know me a lot better) and how difficult it is to take care of yourself as a mother. Add a chronic autoimmune disease that flares during times of stress, and life just got a bit more complicated.


Today I’m sharing the little doses of self-care I sprinkle throughout my day to manage motherhood & autoimmunity.


ASK FOR HELP. I asked my husband to get up at 4 am so I can try to sleep off this migraine. I asked him to give me a neck rub to help with the neck pain. I asked my mom to drive 3 hours next week to come help out for a few days. The days are over when I think I can do everything on my own. I am no longer resistant to asking for help. It’s how I keep my head above water & it’s allowed my husband to become equally involved in parenting rather than it just being “my thing as the stay-at-home mom”.


GO OUTSIDE. This is a big one for me. I can feel the tension and stress release from my body when I get outside. This morning I took my dog for a 30 minute walk while my husband took care of getting her dressed and ready for the day. I came back a bit more refreshed & our messed up circadian rhythm benefit greatly from early morning sunlight.


FUTURE FUN. I make sure to have something to look forward to the in the near-ish future that is all my own. For example, I have a Napa trip planned with my sister and a good friend for March. I’ll also be taking a couple more trips this year for my Beautycounter business.

Heck, even planning my February safer beauty gifts is a fun outlet for me that gives back to others while also doing something for myself. Other days, I plan a fun workout for later in the evening once my husband gets home, and I truly look forward to that time all day. I need an “out” – knowing that every week I am able to focus on myself and let the anxieties and difficulties of parenthood drift to the back of my mind.


EAT WHAT MY BODY IS ASKING FOR. There’s a reason I don’t do nutrition challenges (although this recipe is Whole30 compliant since I know many of you gain benefit from those) or restrict my food choices any further than I need to to maintain my health and autoimmune disease status.


Each day I wake up needing something different. For example, this morning I had an early breakfast (since I’d been up since 5 am) of kale, rice, chicken and asparagus. It held me over for a few hours but by 10 am I was hungry enough for another mini meal, so I had chicken, sweet potatoes and kale.

In Paleo culture, eating mini-meals and snacks and carbs at every meal is frowned upon. I 100% do not care or follow anyone else’s advice on when or what I should eat besides my own internal cues. This has allowed me to maintain variety in my diet, not feel restricted or guilty if I don’t ‘follow a plan perfectly’ and to eat truly intuitively.


Now, I may not be hungry again until dinner in another 7 hours – who knows! Don’t beat yourself up over how you’re fueling yourself during these difficult early years of motherhood. And on a side note, I also do not strive to be fat-adapted. I’ve been fat-adapted before and I’ve been sugar-adapted, and I personally find a very minimal difference between the two. In fact, I am able to maintain and lose weight better when I’m eating carbs, recover better from workouts, and am less likely to feel the symptoms of adrenal fatigue. Everyone’s body won’t react that way, but according to my genetic testing, I do well with both a high fat and high carb diet, and I would agree with that based on my own experiences. That makes eating intuitively a whole lot easier when I’m not restricting an entire macronutrient or feeling “bad” that I ate rice and sweet potatoes in the same day.



I hope the above tips help in some way – at least in giving you comfort knowing you’re not alone in the feeling of overwhelm that comes along with motherhood. It’s not easy to take care of yourself when your heart is much more invested in your baby, but implementing just a few doses of “me time” each day can be the difference between losing our patience & keeping steady and calm for our children.


Oh and about this side dish! It is incredibly easy, flavorful & nutrient dense and tastes delicious cold the next day, if you’re like me & eat lunch out of the serving dish standing at the kitchen counter while your kid has 10 minutes left of their nap 😉 If you’re AIP, simply omit the cumin!


Smoked Salmon Flatbread

smoked salmon flatbread paleo grain-free aip


Have you been craving a salmon-capers-dill-bagel situation on your healing diet? Then you HAVE to try this grain-free, dairy-free Smoked Salmon Flatbread!


Friends! I’m back with another ENTHUSED ebook preview recipe for you! This will likely be the last one I’m sharing (really, Autoimmune Wellness is sharing) but it’s a good one! You can also find two other preview recipes for Caramelized Onion & “Ricotta” Pizza and Harvest Chicken Hash on my blog!


I am so blown away by the response this ebook & can’t thank those of you enough who have ordered the ebook & shared your creations with me!


The most popular recipes so far are the Beef & Plantain Casserole (Pastelon), Indian Butter Chicken, Hot Gingerbread Cereal, Salted Gingerbread Cookies, Spiced Custard, Caramelized Onion & “Ricotta” Pizza and the Italian Sausage & Roasted Vegetable Soup with Dairy-free “Parmesan”!


I love how you all are choosing some out of the box ethnic recipes mixed in with family favorites! This is exactly why I created this book for our community – so you have a one-stop-shop for certified delicious recipes that will either take you out of your usual comfort zone OR bring back a ton of memories!


This Smoked Salmon Flatbread reminds me of a girls trip to NYC I took several years ago (my last hoorah with gluten, in fact!) We grabbed bagels & lox and ate them while walking down the street chatting about our fun evening prior. Now when I make this flatbread pizza, I’m reminded of that awesome trip & those equally awesome friends.







Oil Cleansing Methods for All Skin Types

What is Oil Cleansing?


If you survived the 90s, you’re all too familiar with harsh cleansing methods like Noxzema Pads and Clean & Clear. Those products do the exact opposite of what oil cleansing does. They strip away necessary barrier oils that keep skin plump, hydrated and free of breakouts. Contrary to what we believe, stripping away oil from our skin with harsh astringents and acids can lead to MORE breakouts, redness and fine lines.


When you’re making the switch to safer products, choosing a face cleanser can be tricky. You want one that removes dirt, oil and makeup but doesn’t leave skin irritated. It helps if it feels luxurious, smells amazing & leaves skin looking vibrant. Well, I finally found the cleansing method that works best for me & many other women: OIL CLEANSING!



  • Your skin is very oily & you have to use powder & oil blotting sheets throughout the day

  • Your skin is prone to redness, irritation or eczema

  • Your skin is acne-prone and seems to over-produce oil in certain areas

  • Your skin is dry, lacking in plumpness and seems lifeless


What are the benefits of oil cleansing methods for my skin?

  • Heal skin’s barrier so it is less prone to irritation, eczema and breakouts

  • Balance skin’s oil products so it is less prone to dryness, acne, large pores and blackheads or milia

  • Remove makeup, dirt and oil without the use of harsh abrasives & acids

  • Restore hydration to skin so it is firmer, fuller & less prone to fine lines and wrinkles


My history with oil-cleansing began many years ago. I would use coconut oil to remove my makeup. Yes, it did the trick, but my skin was rough and red and my pores were always clogged. It works for some people, but for those of us with specific skincare concerns, there are better oil cleansing options.


I came to find out coconut oil is MAJORLY COMODOGENIC (it clogs pores!)


Instead of using the standard coconut oil cleansing method you’ve seen a million times, I’m giving you my top oil picks for all skin types! You can use any of these 3 methods in place of your AM or PM cleansing routine!


Primally Pure’s Cleansing Oils


Primally Pure has a collection of 3 oil cleansing blends designed for Normal, Oily or Dry Skin. I personally use the blend for Oily skin since my T-zone gets shiny by lunchtime & I tend to get breakouts around my nose and chin. Primally Pure’s products are not only gorgeous, come in glass bottles and are fairly affordable ($18 for 2 ounces which lasts me 3 months), but are made with really simple ingredients.

WHO’S IT GOOD FOR: All skin types including normal, oily and dry skin! 

HOW TO USE IT: Massage a quarter-size amount of oil into your skin, avoiding your eye area, for 60 seconds. Steam away with a warm cloth until dissolved. Follow with toner and moisturizer of choice. I love Primally Pure’s Beauty Cream. At first, it caused me breakouts but I’ve reintroduced it during dry winter months & I’m doing great with it! I use it in combination with the ACTIVE ingredient products in my routine below!

NOTE: Primally Pure explains on their website that you should allow 2 weeks for your skin to adjust to their oil cleansing method to allow for detoxification. Our skin is our largest detoxification organ & if we’ve been clogging up those pathways with harsh abrasives, comodogenic products and chemicals, we need to allow some extra time for it to adjust. 


Beautycounter’s Cleansing Balm


Beautycounter’s Cleansing Balm is the Cadillac of oil cleansing. It contains not just a few plant oils but over 10! In an independent study, 100% of women using this Cleansing Balm reported more hydrated skin within 8 hours.

Beautycounter’s Cleansing Balm contains apricot, sunflower, jojoba, avocado, raspberry seed, davana, chamomile, sweet almond, grape seed & joy tree perfume oils.

This high potency mix of plant compounds is blended into a smooth balm with mango and shea butters. It’s thick, rich and decadent and removes heavy makeup like a CHAMP.



HOW TO USE: A little goes a long way with the Cleansing Balm! A jar lasts me at least 6 months! Massage a pea size amount into skin (avoiding eyes if you are prone to irritation, but I personally use this to remove eye makeup). Steam off with a warm wash cloth several times. Apply Toner & Moisturizer of choice.

OTHER USES: Beautycounter’s Cleansing Balm can be used for multiple skin concerns including: sunburns, dry knuckles, elbows, knees and soles, as an overnight mask for very dry skin, as a cuticle balm, and a deeply hydrating hand cream. For an at-home foot softening treatment, rub a quarter-size amount of Cleansing Balm on feet and cover with cotton socks overnight.

NOTE: Beautycounter has an amazing 60-day 100% refund policy on new and used products! You can try these products for a couple weeks to see how your skin does, and then decide whether or not you want to add them to your skincare routine!


Store-bought oils like jojoba & emu oil


Coconut oil can be comodogenic for some people, meaning it is likely to clog pores and make breakouts worse. I do not recommend coconut oil for most people with acne-prone skin. In fact, coconut oil ranks FOUR out of FIVE on the comodogenic rating scale (highly likely to clog pores). It can also disrupt the skin barrier, making it more prone to dryness. Yes, even oils can make your skin dry!

If doing a basic cleansing method at home that does not target specific skin conditions, I recommend choosing Emu Oil which will not clog pores.


WHO’S IT FOR: If you’re looking to clean up your skincare routine & don’t have any major skincare concerns like severe dryness, eczema or acne, play around with store-bought single oils. My skin doesn’t look “WOW!” with this method but it’s certainly a budget-friendly way to cleanse skin and remove dirt, oil and makeup. 

HOW TO USE: In the AM & PM, apply a quarter-size amount of Emu Oil to your face. Massage into skin for 30 to 60 seconds. Steam off with a warm wash cloth. Follow with moisturizer of choice (my current favorites are below).



My Current Cleansing & Moisturizing Routine

Most of my skincare products come from brands I trust like Beautycounter whom I am a Consultant with and Primally Pure. I also use a couple products from Skin Actives & Skin Obsessions (two online skin retailers). I love the transparency of both of these companies and how HEALTH is the forefront of their business model and product development. 




Cleanse with Primally Pure Cleansing Oil for Oily Skin – I find it doesn’t remove face makeup as well as Beautycounter’s Cleansing Balm, but I love how it’s made such a difference in my pore size and breakouts.

Moisturize with Countermatch Adaptive Moisture Lotion – this lightweight, all-day moisturizing lotion adapts to your skin’s cell structure to match its optimal level of hydration throughout the day. If you tend to get oily by 12 pm, this lotion counterbalances that tendency to keep skin hydrated but not shiny.

If your skin tends to be dry in some areas and oily in others, Countermatch adjusts itself in each of those areas to provide the optimal level of moisture! IT IS INCREDIBLE! I also apply the Countermatch Eye Cream to increase hydration around my eyes and help with puffiness.




Cleanse with Beautycounter Cleansing Balm – This balm is a nice, thick paste that doesn’t absorb too quickly into your skin, so you can really give your skin a good lymphatic massage without it drying up or absorbing! It removes all my face & eye makeup by steaming away with a wash cloth. 


Moisturize with Countermatch Intense Moisture Serum then Adaptive Moisture Lotion & Eye Cream – this serum is even lighter than the moisturizer (didn’t think that was possible!) yet provides SO much hydration! Since using this combination, my skin has been free of redness and breakouts and my pore size has decreased noticeably!