Apricot Macadamia Bars

posted Jan 5, 2015, 1:55 PM by Nanci Knox

Apricot Macadamia Bars


2C unsweetened dried apricots    

1C chopped macadamia nuts

2C raisins                                  

½ - ¾  C shredded coconut

2 heaping TB coconut oil          

1TB vanilla extract


1 - Chop apricots and raising along with the coconut oil and vanilla in food processor until they become a mass.

2 - Turn out onto a jelly roll pan.

3 - With clean hands, knead in the remaining ingredients.

4 - Flatten in your pan to about ¾" thick. This will probably not reach the sides of your pan, so you can square off the sides as you flatten to make a more regular bar shape.

5 - Refrigerate until firm.

6 - Cut into pars and remove from pan.

7 - Store in the freezer. These will become soft at room temperature but they will still taste great!!


Source: Internal Bliss Cookbook

Mediterranean Chicken & Rice Salad

posted Sep 9, 2014, 10:56 AM by Nanci Knox

Vegetable Frittata Recipe

Mediterranean Chicken & Rice Salad




2 cups "Cauliflower Rice" -(1/2 head cauliflower)

1 clove garlic, crushed                -1 cup diced cooked chicken

3 tablespoons wine vinegar       -1/3 cup diced sweet red onion

2 tablespoons olive oil                -1/2 cup diced celery

1 tablespoon mayonnaise          -1/2 cup diced green pepper

1/4 teaspoon salt                         -1/3 cup chopped fresh parsley

1/4 teaspoon pepper



  1. Put the cauliflower through a food processor using the shredding blade. This gives you a texture that is remarkably similar to rice and can be steamed, microwaved or sauteed. 
  2. Steam the cauliflower "rice" until just tender, for this small amount I put it in a bowl, add about 1 tbsp of water, cover it and microwave for about 5 minutes. Put it in the refrigerator to cool. While the cauliflower is cooling, do all the dicing and chopping for the rest of the recipe.
  3. Mix together the garlic, vinegar, oil, mayonnaise, salt and pepper. Blend well.
  4. Toss the chicken, onion, celery, pepper and parsley with the cooled cauliflower. Pour the dressing on the mixture and toss. This is good when served right away, but even better the next day.

Carrot Banana Muffin

posted Sep 9, 2014, 10:54 AM by Nanci Knox   [ updated Sep 9, 2014, 10:56 AM ]

This is a favorite of Dr. Knox's and makes her think of carrot cake! These will be showcased for the next 2 weeks at the office starting Monday, September 8th.

Carrot Banana Muffin




2 cups almond flour                                              2 tsp baking soda

1 teaspoon sea salt                                             1 tablespoon cinnamon

1 cup dates pitted                                                3 ripe bananas

3 medium eggs                                                    1 teaspoon apple cider vinegar

¼ cup coconut oil                                                 1 ½ cups carrots, shredded

¾ cup walnuts, finely chopped


**Makes 12 muffins**

  1. Preheat oven to 350°
  2. In a small bowl combine almond flour, baking soda, sea salt, and cinnamon.  Set aside.
  3.  In a food processor, combine dates, bananas, eggs, apple cider vinegar, and coconut oil.
  4. Transfer both mixtures to a large bowl and blend until completely combined. Fold in carrots.
  5. Spoon mixture into the paper-lined muffin tins or lightly grease the muffin tins with coconut oil.
  6. Bake at 350° for 25 minutes.
  7. Let cool before removing from pan.  Serve warm or cold. 


We hope you enjoy it! From Cathy, Brittany & Dr. Knox at Knox Nutrition & Chiropractic Care.

Pizza- GAPS Approved

posted Sep 9, 2014, 10:51 AM by Nanci Knox   [ updated Feb 16, 2015, 8:10 AM ]

Who says you can't have healthy pizza? 

 Coconut Flour Pizza Crust
3 pastured egg yolks
1/2 tsp sea salt
1/2 cup Coconut Flour
1 cup coconut milk/organic whole milk
1 tsp onion powder

 *Choose your own, but here are some ideas.
1) Cheese and black olives
2) Organic pepperoni (nitrate free)
3) Crumbled sausage, roasted green pepper & mushrooms
4) Greek olives, spinach, caramelized onions & feta cheese
5) Sun dried tomato, basil, raw goat milk cheese
6) Pesto sauce, fresh tomatoes and raw milk cheese
7) Pizza sauce and cashew cheese
8) Butter, Garlic Powder & 3 Garlic Cloves

1. Preheat oven to 375.
2. Mix all of the coconut flour pizza ingredients (not toppings) in a bowl with a whisk until no clumps are visible. Let the batter sit for a few minutes to allow absorption among the coconut flour. It will make a spreadable pastry dough.
3. Drizzle oil over the top of parchment paper on a 15x10" cookie sheet (or 2, 9" pans) and then spread mixture on pan (you choose the thickness, for a crunchier crust make it thinner). I used a spatula for this.
4. Bake at 375 for 25-30 min until golden brown on bottom. You can bake it a little longer to make it crunchier.
5. Prep all your toppings, sauté the onions, cut up the olives, cook the sausage, crumble or shred the cheese, make your sauce, etc.
   **For garlic pizza we used about 1-2 tablespoons of butter and put in a saucepan with minced garlic, about 3 cloves (freshly minced with the bullet) and allowed to simmer on med-low for about 6 minutes. Then spread this over the cooled crust, topped with mozzarella cheese (about 3/4 cup) and sprinkled garlic powder over it.

**Sauce recipe: I use a simple recipe of garlic, "boxed" diced tomatoes, tomato paste, basil, oregano, and sea salt. Mix ingredients in sauce pan (its better to use a pyrex or ceramic when cooking acidic foods), smash everything with a potato masher, bring to boil and let simmer for a few hours to infuse the flavors. It should be thick so it doesn't make the pizza soggy. 

6. Slide the parchment paper out from underneath or if you are feeling brave flip it which is easier with the smaller crusts. I do this by flipping it onto another cookie sheet.
7. Spread sauce on pizza crust, put cheese and topping on. 
8. Bake for another 10 min and you can broil for two minutes to get a nice golden brown look to your gooey cheese and toppings. It was helpful to broil when I had on a lot of topping and I wanted it to cook the faster only on the top. 
9. If you want to double the recipe, bake it like normal, let the crusts cool and then freeze it!
10.  Slice and pull apart gooey cheese and eat.

See more about this recipe and the incredible GAPS blog, my gutsy byclicking here.

Grain-Free Chocolate Chip Cookies

posted Aug 20, 2014, 2:48 PM by Nanci Knox

So good, even your kids will love them!

Who says Chocolate Chip cookies can't be made healthier? These will be showcased for the next 2 weeks at the office starting Tuesday, August 19th.                             

Grain-Free Chocolate Chip Cookies




3 cups almond flour                                 1 tsp. vanilla extract

1 tsp baking soda                                   1/2 cup coconut oil, melted 

1 tsp sea salt                                                (see following sidebar)

2 large eggs                            1 1/2 cups semi-sweet chocolate chips

1/2 cup raw honey                                             (no sugar added)



  1. Preheat oven to 375*F.
  2. Line a baking sheet with parchment paper.
  3. In a small bowl, mix almond flour, baking soda, and sea salt. Set aside.
  4. In a medium mixing bowl, beat eggs, honey, and vanilla extracr with a hand mixer or wire whisk.
  5. Pour dry ingredients slowly into wet ingredients as you beat with mixer or mix with a fork until combined.
  6. Add melted coconut oil and continue to blend until combined. Stir in chocolate chips.
  7. Drop tablespoon-size balls of cookie dough onto prepared baking sheet.
  8. Bake for approximately 8 to 10 minutes.
  9. Remover from paper with a spatula and let cool. Serve.

*Yields 24 cookies, with a serving size of 1 cookie and 212 calories per serving.

**If coconut oil gets too cool, it solidifies. You can melt the oil by placing it in a saucepan over low heat.

Sweet Zucchini Chips!

posted Aug 6, 2014, 1:32 PM by Nanci Knox   [ updated Aug 20, 2014, 2:46 PM ]

Photo: Delicious zucchini chips! (Pg 195 of the internal bliss cookbook)  -2 zucchini, any size -real salt, sea salt  1.slice zucchini into 1/4" chips and sprinkle sea salt on some.   2. Dry the chips in a dehydrator at 135-145* for about 5 hours.  3. Eat plain, dip in guacamole or avocado. Or add to soups and salads.

(Adapted from Pg 195 of the Internal Bliss Cookbook)

2 zucchini, any size
- sea salt (if desired)

1.slice zucchini into 1/4" chips and sprinkle sea salt on them (optional). 

2. Dry the chips in a dehydrator at 135-145* for about 5 hours.

3. Eat plain, dip in guacamole or avocado. Or add to soups and salads.

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