Pumpkin Custard Bars ( SF, DF, GF- Restart Compliant )

Snacks | September 29, 2016 | By

Pumpkin Custard Bars
a sugar free, dairy free, gluten free, paleo and restart compliant treat.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
  1. 1 can coconut cream - From Trader Joes
  2. 1 can Organic pumpkin puree
  3. 3 eggs
  4. 2 bananas
  5. 1/2 t. nutmeg
  6. 3 T coconut flour
  7. 3 T almond butter
  1. Blend all ingredients together in a bowl using a hand blender. Grease a 9 x 13 pan with coconut oil. Pour batter in the pan. Bake 350 for 30-40 min.
  2. Serve warm or chill for a firmer consistency.
Nourishing Tables http://nourishingtables.com/
It’s pumpkin season and as I am on day 9 of the RESTART program, I wanted to find a delicious grain free, gluten free and sugar free treat that me and my whole family could enjoy. I stumbled upon a pumpkin bar recipe but didn’t have all the ingredients that I needed so I made my own variation and have to say, it is pretty AH-MAZING. It’s made with coconut cream, full of healthy fats, so it’s dairy free as well. And because its full of healthy ingredients, I can feel good about letting my kids eat this for breakfast too!

Enjoy friends!



Put all ingredients in a bowl









Blend with an immersion blender or use a regular blender. Bake at 350 for 30-40 min. Serve warm or chill for a firmer consistency. 


Wild Salmon Cakes

Main course, side dishes | September 22, 2016 | By

The American Heart Association urges everyone to consume fish at least twice a week—especially fatty species such as salmon, herring, black cod, mackerel, and sardines.  Eating fish regularly helps protect against developing heart disease and heart attack, but did you know that it is also immune boosting? The oils in fish are unique; they have omega 3s–essential fatty acids not found in any other foods. They are essential- meaning the body can not make them.

 The omega 3s in fish improve heart function and make other conditions that contribute to heart disease less dangerous. They also reduce the production of inflammatory substances that can cause swelling, stiffness and joint pain and help keep inflammation from running rampant.  Our immune system is actually supposed to inflame when it is responding to an injury or attack either inside or outside the body. That’s a good thing for healing. But we also need the body to anti-inflame when the initial healing is done. When inflammation continues in the body we begin to have chronic health issues. That’s where the important Omega-3’s come in. We want their anti-inflammatory properties.

Modern foods provide an overabundance of omega-6 fatty acids, which increase inflammation, mostly from refined vegetable oils that are used in fried food as well as snack foods, cookies and crackers. Omega-3s, conversely, are now relatively rare in American diets. The result is an imbalance of these essential fats that drives inflammation and promotes several diseases. 

One easy way to get some healthy Omega 3 Essential fatty acids in your diet is by eating wild salmon. Salmon contains these health building properties: 

  • the antioxidant amino acid taurine
  • heart-healthy vitamin B12
  • anti-inflammatory omega-3 fatty acids
  • immune-supportive selenium
  • energy-producing phosphorus
  • muscle-building protein
  • heart-healthy niacin, vitamin B12, vitamin B6, and potassium
  • bone-building vitamin D
    Vitamin D has been shown to be a critical factor in preventing unwanted inflammation, in supporting cognitive function, and in lowering risk of several types of cancer, including breast, prostate, and colorectal cancer.

Salmon is one of my favorite meals to eat and my family loves it too. I keep some canned wild salmon on hand to whip up these salmon cakes. I change it up based on what vegetables I have on hand. These salmon cakes are also a great way to hide some healthy greens too. They can be baked or fried in coconut oil on the stove. I’ve done it both ways and both turn out great! 

These are RESTART compliant and 30Clean compliant too. Gluten free, dairy free and nut free. 


Salmon Cakes
A delicious wild salmon cake full of healthy Omega 3 fatty acids
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  1. 3- 6oz. can of wild salmon
  2. 1/4 grated sweet onion
  3. 2 grated carrots
  4. 1-2 grated yellow squash
  5. 1 t. salt
  6. 3 pastured eggs
  7. 2T coconut flour
  8. 1T golden flax meal
  9. 1 t. dried dill
  10. fresh rosemary, parsley and basil - 1 t. each
  1. Mix all the veggies in a large bowl. Add in the coconut flour and flax meal plus the herbs and spices and mix well. Add the eggs and mix until it comes together. Form into patties with your hands.
  2. Bake 350 for 40 minutes or until top is browned. OR cook in coconut oil on the stove top until crispy.
  3. Serve hot
  1. I like to serve mine with a side of brussel sprouts or green beans. I also like to add some mashed cauliflower as a side. If you can tolerate dairy, creme fraiche is a wonderful topping to each salmon cake.
Nourishing Tables http://nourishingtables.com/