Crustless Quiche - Dr. Kellyann's Bone Broth Diet

Crustless quiche w mushrooms
The above quiche is dairy free, sugar free, wheat and grain free and crust less.  And it's still delicious.  More about how to make it later.  Here's why I made it. 

On Friday, July 1, I started Dr. Kellyann's Bone Broth diet.  I jumped in after someone I trust told me about it.  It requires 2 non-consecutive days of fasting on bone broth, and then the food is similar to Whole 30.  My first day was a fast day on bone broth (water and tea and coffee, too) because Friday's aren't as busy.  When I say I jumped in, I had not read the book, so I got it from the library -- and began to listen to the audio book during Friday.  The electronic version was checked out, but the audio was available.  

The short summary is that in addition to the two fasting days, I was signing up for 21 days of no sweets of any kind except fresh fruit in limited quantities, no dairy (and I eat dairy every day sometimes three times a day), no grains, gluten (I've been gluten free for 3 years) or psuedo grains (read quinoa), no legumes (much of what I bake is made with sprouted lentil flour.) Yes, a big, big change.  And, I knew a change was necessary.  This was supposed to jump start my system into major fat burning.  That's just what I wanted.

I know from previous fasts that the first 3 days are the hardest and those are behind me.  It's day 4 and so far, so good.  My energy seems to be okay for about 3/4 of the day, and then I just want to rest. The most difficult part of this is that one is supposed to eat 3 meals a day.  I usually only eat a snack around the middle of the day, and then a late and healthy dinner started out with my delicious lentil flour crackers, organic or raw cheese and guacamole on the side accompanied by a glass of wine.  Oh, did I mention for the next 21 days -- no alcohol either. 

So now I've had to start new habits.  Breakfast -- which means I have to rise earlier.  For 2 of the last 3 days I made scrambles.

Day 2- Arugula, cauliflower, green onion, tomato seasoned with graham marsala, pink salt and pepper with dulce flakes on top.  Blueberries on the side.

Day 3 - quick scramble with bacon,  eggs, asparagus and some greens, blueberries.

Day 4- I really wanted something different for this day, and discovered I had a quart of my chicken and greens soup - Chicken bone broth, kale, spinach, arugula, cilantro and dandelion greens, with zucchini squash, green onion, garlic, chicken meat, spiced with cumin, lemongrass, coriander, pink salt just sitting the the fridge.  So I pulled it out, heated it up, and decided to poach some eggs in it. 

Normally, I always crack eggs separately and then put them in my mixtures.  It's a system I worked out when ages ago I got a bad egg.  Rarely happens, maybe one in over a thousand (remember I use over 100 eggs a week).  It has happened though and I worked out a system to not spoil everything by cracking the 1 in a 1000 egg into my bowl.  But, this morning I was in a hurry.  So many things I wanted to accomplish, so I just cracked the egg into the pot of hot soup, and you guessed it, that 1 in a thousand egg popped up, not reeking smelly bad, but looking like it wasn't far away.  So I threw out the soup and began again.  You can bet I won't forego cracking each egg separately again. 

With the soup no longer an option, I poached a couple eggs in chicken bone broth with chopped fresh spinach thrown in.  And you guessed it -- blueberries on the side.  I have a really large box of blueberries that I got at the La Canada Farmers market from Nicholas Organic Farms.  Yummy, Yummy. 

I needed something I could grab and go.  This was all taking way to long.  Then, I had an idea.  In her book Dr. KellyAnn has a recipe for crust less quiche.  It's just eggs, asparagus and spices cooked in a pie plate.  Sometimes as a private chef I made single portion crust-less quiche for my clients.  I started playing with the recipe in my head, and realized that instead of milk and cream -- one could use chicken stock.  So, I made the crust-less quiche above. Really I made several so I could keep them in the fridge and grab one when I was in a hurry.  Mine included broccoli, bell pepper, maui onion, and crimini mushroom sprinkled with graham marsala,  crumbled bacon and sliced mushroom on top.

Okay, I want to get this post up, but a little later I'll do a post with complete instructions on how to make individual crust-less quiche. 

How do you climb a huge mountain?

It's a huge mountain, much too overwhelming to climb!!!

Lately I've been receiving encouragements to get back to my writing, both from internal guidance and externally from the universe around me.  One of the excuses or stalls I put in the way of restarting is not what to write but rather where to start. "There is just too much to write about and I've left it too long."  At least that's what I tell myself. 

When there's a mountain of whatever kind (in this case just way too much of many differing interests and explorations) I think many of us tend to get stalled.  The mountain of what I might write about  looms large made up of my many journeys over the past year.  All right it was more than a year.  Yes, I've been absent for a long time.  And the longer I delay, the higher the mountain. 

What makes up this mountain?  A friend invited me to take a monthly essential oils class over the last 12 months. That has led to much time spent indulging in the joy of out-of-class study about the healing effects of the many oils.  It is a great feeling when something I've learned helps both myself and others. And so I keep at it. 

Then, there was the deep desire to learn to make the kind of artisinal breads made by New Cascadia Traditional Bakery that I wrote about on this blog. As a way of pushing myself, I scheduled classes to teach, because that always makes me dive deeper into a subject.  Again, developing classes takes time.  In April I taught a gluten free baking class including how to make gluten-free sourdoughs starters, mock rye bread, French style sourdough baguettes, and gluten free bagels. There's tons to write about here. 

Another consuming factor in my life is my business which is both my passion and how I support my many interests.  I  have a gluten free cottage baking business and I've been taking on new clients and finding ways to support both old and new clients.  At a local doctors encouragement I took on some private chef clients with food developed to the doctors specifications (traditional foods a la Weston A Price).  Every week I create a menu for them.  All of these interests push me to the edges of my knowledge and learning and that's what I love about my life. And yet, it does makes for a full plate or looked at another way, a feast every day. 

As you can see, there's plenty to write about.  It's just where to begin.

To climb a mountain, take the first step.  Then the next. And the next. 

One of my mentors. Elaina Luther at Culture Club 101 always says it's all about the food.  And another of my teachers, Julia Cameron of The Artist Way fame, says to write about where you are right now, to just begin with now.  And so that's what I'm doing. This post is my first step.

Right Now - Yesterday and Today, I started the 21 Day Bone Broth DietAnd in the next post I'll write about that.  But right now, I have to get to the Farmers market before all the fabulous greens I want are already purchased by the early birds.  Remember, Enjoy, -- your day, your life, this moment, this second.

Artisan Breads to Equal Any with Gluten -- New Cascadia Traditional Gluten Free Bakery

Bread from new Cascadiasml

Let me repeat myself.  Here in Portland, I've found gluten free artisan breads that equal any of the delicious country and artisan breads made with gluten.  Where?  New Cascadia Traditional Bakery.  I first heard of them at the Ground Breaker gastropub, then went searching online.  First I purchased one of their Rustic Baguettes (pictured above from my visit to their cafe) at Whole Foods.  It was delicious -- just the thing to pile high with pastured butter and serve with a healthy warming soup.  The crust was crisp and chewy and the bread light and airy.  

A couple days ago my friend Charlotte and I visited their cafe for lunch.  I had ham and grilled cheese on their Honey Gold bread with vegetable soup on the side.  The soup came with two wonderful slices of their baguette.  I was in heaven.   We also had a sampling of their deserts, a fabulous cookie with a cream filing, chocolate chip expresso cookie, an a peanut butter cream confection.  The peanut butter cream was Charlotte's favorite and mine was the chocolate chip espresso cookie.   We are going for a second visit before I leave. The owner, Chris, was kind enough to take time from a clearly busy schedule to speak with me.  He also gave me one of their bagels -- amazing.  If you are visiiting Portland or better yet, live in Portland, visit New Cascadia cafe or get their awesome breads at Whole Foods or New Seasons.

One warning, they are addicting.

There is Wonderful Beer Drinking Enjoyment Without Gluten

When I say Gluten Free Beer in California, most die-hard beer drinkers look at me as if I'm crazy.  When I googled gluten free beer in Portland, Or, I found a whole brewery dedicated to it -- so dedicated that they've opened a 100% gluten free Gastropub right next to their brewery.  Ground Breaker Brewing (recently changing their name from Harvester) proudly proclaims that no gluten or gluten containing ingredients have darkened their door. The beers are delicious -- to my way of tasting. What I sampled of thei food was tasty and inviting enough to entice me for a second visit.  

Ground Breaker Brewing is located at Lincoln and 7th street SE.  The gastropub is small and unassuming.  They have 5 year-round offerings and 3 temporary pours.  The best part is that if you are a Libra like me and can't make up your mind what you want, they have a tasting flight that gives you 4 choices all lined up in tasting glasses and equaling a pint. 

Of course, I ordered the flight.  Every one of them was delicious and my favorite of the year-round offerings was the Dark Ale (38 IBU, 5.5% ABV) roasted chestnuts and lentils give this beer a roast flavor and aroma with hints of chocolate and dark fruits.  It is a 2014 Great American Beer Festival Gold Medal Winner. 

Of the seasonal offerings one caught my eye as what I call a healing beer.  When I was taking home beer brewing classes, I found and read a book called Sacred and Herbal Healing Beers: The Secrets of Ancient Fermentation by Stephen Harold Buhner.  I used to pore through that book wanting to create so many of the ancient beers.  For several months it was one of those books I kept near me, opening and reading at different points, having fun with the element of surprise as where I'd landed in the moment.

When I ordered a second flight, I ordered two of that one -- Cancellation Turmeric (30IBU, 5.6% ABV) Ale brewed with meyer lemon juice, milk thistle, goji berries roasted dandelion root, burdock root, and turmeric.  OMG is was delicious and I'm hopeful we are going back there for dinner and more of that wonderful beer.  While this was my favorite of the seasonal beers, there was not one I didn't like.  Each had a distinctive flavor and I found the taste descriptions were accurate.

Having had just eaten before I arrived, I only ordered an appetizer of Scallops and Pork Belly (ocean scallops, pork belly braised in Dark Ale, fennel salad). It made me want to come back for dinner.  There were so many things on their menu that sounded delicious.  But the one I have to try is the Chicken and Cheddar Dumplings soup.  One of my favorites from childhood was chicken and dumplings.  Now that I am gluten free, that's one of the recipes I want to re-create for the cookbook I'm writing.    The Cubano sandwich, and the roasted lamb sandwich also attracted my attention.  They have a Burger night on Tuesday nights, and there's a grass-fed burger on the regular menu.  For Vegetarians there's the roasted delicata squash sandwich which cranberry-red onion marmalade.  Just writing this makes my mouth water. 

I realize that being in Portland is like a renewal of my passion for real food, for creating gluten free, and uncorrupted real food and traditional recipes that everyone can follow.  And, yes, I'm writing on my cookbook -- Enjoy Fun Food Again.  Thank you Portland, Oregon.

In Portland, Or. -- a Food Haven and/or Heaven

I arrived in Portland, on Saturday around 11.  I'm visiting my best friend, Charlotte, helping her celebrate signing with Folio Lit for her new novel.  To me Portland is a mecca for real food.  One of the things I love to do is go out for lunch or dinner. Because I refuse to eat highly processed food, MSG, wheat, canola oil, soy tainted eggs, commercially farmed meats and mono-farmed vegetables (organic or not) it's very difficult to find a place to eat in Los Angeles and especially in Pasadena. Most restaurants corrupt their food with canola oil or gluten filled condiments as well as having limited or no gluten-free, grain free options. I'll talk more about the problems and dangers of canola oil, but for now, I'm in too much ecstasy for that. 

We had a late lunch at Dick's Kitchen.  Their special was Wild Boar burgers and OMG they were delicious.  That's what Charlotte and I both had, but she had hers with air-baked Yam fries and I had air baked traditional potato fries. When I asked if there were any gluten additives in the aioli the waitress said no, and immediately picked up on my gluten free interest and asked me if I wanted a gluten free bun with my burger.  The whole focus of Dick's is on healthy and humanely raised food.  On his web site he says, When you eat with us, you’re eating a naturally anti-inflammatory, nutrient-dense meal of high quality proteins and plenty of vegetables, which helps reverse the impact of our modern diet and helps control many conditions, including diabetes, heart disease, arthritis, and other metabolic disorders.

Richard Satnick (AKA Dick), I salute you.. I've eaten in two of his locations (in this and 2 earlier visits) a total of 3 times (this was my second visit to the Belmont location) and never been disappointed.  I actually met Dick at the Alphabet location on my last visit.  Even if he hadn't commented so favorably on my Honey Grahams, I'd be writing about his refreshing, innovative and healthy approach to delicious dining. After many searches for something I'd be willing to eat when I go out in SOCAL, sometimes annoying my friends to the point they'd rather leave me home, it is such a pleasure to be able to order somewhat freely from a menu.

Of course, there are so many more options in the Portland area.  Huffington Post recently put it at the top of their 5 cities to visit in 2015 and called it a Foodie Haven.  I'll be continuing to write about my Portland Food Adventures. 


Gluten Free/Grain Free Hamburgers and Sandwiches

Hambuger buns small

I love hamburgers, cheese burgers, bacon, lettuce and tomato sandwiches, toast with butter.  There was a time in my food explorations that I thought I'd have to give them up.  Then I discovered that what was unhealthy about the beef and bacon was how the animals were raised -- who wants to eat meat pumped up with antibiotics, hormones and steroids?  This was in 2010, so for a while I was a happy camper. 

Then I read Wheat Belly and Grain Brain, and realized how toxic commercial wheat was and that I wanted that out of my diet.  The difference it's made will probably be the subject of another blog.  I even started a business making gluten and grain free delicious baked products -- called Enjoy Grain Free. So for a while now I've been attempting to make what I felt was a delicious and workable (meaning not falling apart) sandwich and hamburger bun.  Yes, I've seen the recipe in Against All Grain made with soaked cashews, almond and coconut flour.  It is a delicious alternative. But I have a lot of clients who have problems with nuts.  So my goal was to create a bun that had no nuts in it.  And, in addition to eggs, I needed something to hold it together.  I've searched the internet for binders -- ruling out the obvious flax and chia seeds because of the levels of phytic acid. 

Then one day I stumbled across a recipe for butternut squash flatbread at the Empowered Sustenance blog and she was using Great Lakes grassfed gelatin for a binder.  Immediately I knew it would work in my recipe too.  Thank you Lauren.  By the way, the recipe for the butternut squash flatbread is delicious. 

Okay, I admit it I stopped writing this post to devour one of the buns as it came out of the oven -- with pastured butter, and bacon.  OMG, they are amazing! 

Because if the same phytic acid issue, I use only sprouted flours from To Your Health Sprouted Flour Company.  They grind your flours when you order, so they are always fresh.  You can find them in whole foods, but I always prefer to order directly from their web site -- as there is much more variety available.  You can order here.

Lentil Flour Hamburger and Sandwich Buns

Dry Ingredients: 

2 cups sprouted lentil flour    Buy Here.

1/3 cup coconut flour sifted   Buy Here.

2 teaspoons powdered or crushed rosemary   1 TBL 

2 teaspoons granulated garlic     1 TBL  

2 TBL gelatin   4 TBL  from Great Lakes Gelatin

1.5 tbl Himalayan crystal salt   3 TBL  San Francisco Salt company

1.5 tea soda   3 teaspoons

Wet Ingredients:

1/3 cup coconut oil 

6 eggs  

1.5 tbl apple cider vinegar 

2  cups riced and steamed cauliflower   


Step 1:  Preheat Oven to 350.

Step 2:  Combine Lentil flour, sifted coconut flour, rosemary, garlic, gelatin, salt and soda together  (Note: you can use a food processor, or whisk them together in a mixing bowl)

Step 3:  Beat eggs, coconut oil and apple cider vinegar together in stand mixer on low.

Step 4:  Add in cauliflower and mix. 

Step 5:  Add in dry ingredients, still on low speed until everything is mixed.  Then put on medium high for about 30 seconds or until fully combined.

Step 6:  Prepare a baking sheet covered with parchment paper so the buns don't stick.

Step 7:  Wet your hands and take out enough dough to form a tennis ball sized ball.  Put it on the baking sheet and pat it out.

Step 8:  This should make 6 buns.  Put in the oven for about 30 minutes. 

Step 9:  Let cool and enjoy. 


Happy Holidays -- and a Cinnamon Twist on Chocolate Chip Cookies

Christmas heart 1 copy

It's Christmas Eve Morning and I've delivered all my orders for gluten and grain free goodies.  Now there's time for my other passions -- working on my cook book and blog are high on that list.  My best friend Charlotte Dixon over at texted me suggesting I might like to put up a christmas cookie recipe. 

Here's one with a different twist on an old favorite.  It's an almond flour chocolate chip cookie recipe to which I've added orange and cinnamon. 

Orange Cinnamon Chocolate Chip Almond Flour Cookies

Dry Ingredients

3 cups blanched almond flour
1 tsp baking soda
1 tsp sea salt
1 tbl Cinnamon
1 tbl orange zest (optional)

 Wet Ingredients

 2 eggs
1/2 tbl vanilla
1 tsp organic orange extract
1/2 cup raw honey


1/2 cup coconut oil

Chocolate Chips

1.5 cups 65% or higher dark chocolate (Look for chips without soy lethicin in the ingredients.) Sun Spire makes one -- it's the bag labeled 65% Cacao.  Also you can find them at Tropical Traditions, and on Amazon

Step 1:  Preheat oven to 375

Step 2:  Combine dry ingredients in a medium sized mixing bowl.  I use the hand mixer on low to make sure all the dry ingredients are well mixed. This will need to be the larger bowl, since you will be pouring the wet ingredients into it to mix with the dry.

Step 3:  In a small mixing bowl, beat eggs, honey, vanilla extract, orange extract with a hand mixer or wire whisk.

Step 4:  Pour wet ingredients (except the oil) into dry and beat with hand mixer until well combined.

Step 5:  If necessary, melt coconut oil and pour this into the already mixed batter.  Continue to mix until combined. 

Step 6:  Mix in chocolate Chips.

Step 7:  On a parchment lined baking sheet, drop tablespoon sized balls of cookie dough.  With the back of the spoon mash them down if you want a flatter cookie. The dough will not flatten out by itself.

Step 8:  Bake for about 15 minutes, depending on your oven.  Keep a close watch on them and when they start to turn golden brown test for firmness.  If still really soft continue to bake for one or two minutes. 

Step 9:  Let cool and serve.


If you ENJOY these, let me know. 



Keep the Real Food Movement Moving by donating to Real Culture Kitchen Kickstarter

How do we create change in our food system?


Change always begins at the grassroots level, with a few individuals. It involves learning, education, and action. This kind of change has been going on in Pasadena for the last five years. It started as a little farmer's market booth, grossing between $50,000 and $80,000 in the first year. In its fifth year, when it was closed down, it was grossing $650,000. That's pretty good for what started as a booth.


As a private club, Culture Club 101 created this kind of growth by giving people access to information, a library, hands-on classes, and a way to buy real foods readymade. The Club vetted other resources such as pasture-raised meats, raw milk, and sprouted grains so that, without having to do their own research, members had access to real foods from around the U.S.


In the last few years of Culture Club 101's life it had begun to foster and mentor a number of small real food businesses specializing in organic gluten-free baking and sourdough breads from ancient einkorn wheat as well as cultured raw dairy foods, sprouted seed granolas, kombucha, coconut kefir, cultured sodas, and other real foods not available in grocery stores.


As you can see from this story, changes in peoples' awareness led to changes in the ways they spent money on food...and to changes in their health. When the Pasadena Health Department decided the Club could no longer operate in its present location (due both to interpretation of regulations and to zoning issues) it became clear that a community kitchen was needed. And that is how the Real Food Culture Kitchen began.


The Real Food Culture Kitchen will be a model that can be duplicated throughout this country. The Kickstarter campaign that ends on November 30 will allow this amazingly successful real food seed to grow in Pasadena. As it does, it will inspire, foster, and mentor entrepreneurs beyond it has already begun to do. Funding the Real Food Culture Kitchen Kickstarter is an important element in the real whole food movement.


Making whatever donation you can to Real Food Culture Kitchen Kickstarter, from $10 to $10,000, will help support the availability and extension of real food throughout the United States.


Only a few days are left. Please act now.

Why a New Blog and a New Name?

Real Food Lifestyle is changing to RealFoodLifestyleS.  Why a new blog? 

And why the difference in name? 

When I first began my real food lifestyle blog, I early in my exploration of real and traditional food preparation mainly focused from the Weston A Price and GAPS point of view.  That was in 2012.  I've learned a lot in the last 4 years, built a business around grain free/gluten free baking (Enjoy Grain Free), and am writing a cookbook currently titled  Enjoy Fun Food Again, the  Whole and Healthy Way.  In the journey of my last 4 years, I've come to notice the plurality of real food lifestyleS.  There's the traditional foods Weston A Price approach, and the Paleo approach, and Primal Diet, and Specific Carbohydrate Diet (SCD) and the Gut and Psychology SyndroneDie (GAPS)t and more.  Each one in its own way focuses on real food (not processed chemicals and GMO's).  And I personally have learned something from each of these points of view. 

So I've changed my name to  On this new blog you'll still have access to my old recipes, and many new ones.  And I'd really like to hear from you, what you've learned and your favorite recipes.  Tell me about your favorite blogs and I'll mention some of mine. 

Let's ENJOY Real Food together.