Cucumber Tomato Salad

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I think one of my favorite things about summer in the Quad Cities is the farmers market. It seriously is one of the most impressive farmers markets I’ve ever been to. I have my favorite lady that sells this AMAZING goat’s milk soap. So I call her the soap lady. She sells more than soap though–tons of pesticide free cucumbers and tomatoes, thus this recipe was created. There is also a Paleo baking company called The Simple Pantry that sells Paleo treats. If they are at the farmers market that week, I WILL buy a treat. It’s a given.

In other news, we had our clinic induction ceremony at Palmer, meaning…I’m officially an intern in the student clinic! I can start seeing patients this week! I am so excited!!

Want to know another exciting thing? My birthday is coming up in 11 days! But apparently nobody likes you when you’re 23. So that’s something to look forward to.

Anyway…My life is somewhat boring right now and about to get super busy with boards studying, school, and clinic. Sooo…I have like nothing thrilling to talk about. And probably won’t for like a month.

Good post, Trace. Good post…



 Cucumber Tomato Salad


  • 4-5 small cucumbers (sliced ¼- ½ inch thick)
  • 1 large tomato (roughly chopped)
  • ½ cup organic apple cider vinegar
  • ¼ cup water
  • 2 tbsp extra virgin olive oil
  • ½ tsp dill
  • ¼ tsp garlic powder (optional)
  • salt and pepper to taste


  1. In a large storage container, whisk all the liquid and spices together.
  2. Toss the cucumbers and tomatoes with the liquid.
  3. Close up the Tupperware container and shake it up so all the cucumbers are coated. Done!


*periodically shake up the cucumbers in the Tupperware to recoat the cucumbers at the top who don’t get a lot of love :)











Butternut Squash and Kale Frittata

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I’m saying hi in a very ashamed, “I’m sorry I’ve been away so long” tone. I know, I’ve got some serious explaining to do. Soooo…I fell off the wagon a little last trimester during finals week. Let’s be honest, I didn’t have a whole lot of time outside of studying for that week. Then, I went home for a nice break. I spent a week and a half at home relaxing and hanging out with my extended family and friends during our town’s 125th birthday! It was a blast. Lots of adult beverages.

I also moved right before I left for my break and had to get all situated and aquainted with my new kitchen. I have finally got used to it! Just have to get my roommate to scrape his nasty ass Jif peanut butter off the spoons before putting them in the dishwasher. And just wiping off all dishes in general…It’s a work-in-progress, guys….

This trimester of school is a pretty busy one. I’m about 2 weeks away from officially being in the clinic adjusting and I cannot WAIT! It’s basically what you imagine chiropractic school to be when you start but then you realize you have to sit in a classroom every flippin day for the next 2 years until you actually get to do that. Woooo. On top of clinic this trimester, we have a full class load and I also take Part 2 and Physiotherapy boards in September. BUT! I will try my best to post recipes.

While I shouldn’t be making so many excuses, at the end of last trimester and over break I really struggled with my diet. I started having quite a bit of gastrointestinal issues (worse than usual) and decided to take a trip to the GI doctor in the quad cities. To say I was disappointed is an understatement. I think I have fairly decent idea of what it means to eat a quality diet and foods that are nutritious and easily digestible. Apparently I have a better grasp on that than this doctor. She didn’t ask me ONCE how I ate. I expected that to be the first question out of her mouth. Nope. She basically said to test out this crap probiotic supplement she gave me and drink Metamucil. Then she ordered me a blood test. That was about 8 weeks ago. Still haven’t got a call back… I assume I’m not dying…. While I’m not 100% sure, I believe I have IBS (irritable bowel syndrome) and SIBO (small intestinal bacterial overgrowth) that cause my GI distress. Over the last month, I’ve tried to eliminate many of the foods that ferment in the intestines and cause that distress. These foods are called FODMAPS. I’m not going to go into too much detail or type out all of them (because there are a TON) but just to let you know, its all the best kind of foods–most of my favorite veggies and fruits. Let’s just say it’s been a tough month trying to eliminate them but over the last 2 weeks, I have done pretty well. Since I’ve been eliminating them, creating recipes without them has been hard. For example, onion and garlic are both FODMAPS. I put those things in like EVERYTHING! It’ll be a test for my kitchen skills but I am willing to try anything for my belly to not hurt.

In other news, I have started Crossfitting. It has been hard on my body for the first week. I haven’t challenged myself that way in the gym for SO long. After the workout on Thursday, I had quite a bit of pain and swelling in my elbow from snatches so I’m taking the weekend off. Listen to your body, Tracey. That is such a struggle for me. I just want to go, go, go! But, I will hopefully be recovered so I can get back at it on Monday. It’s been super fun so far!

And finally, about this recipe. I have been slightly obsessed with butternut squash and kale as of late. So, I just threw it together in a cast iron and decided to turn it into a little frittata-like dish. Yum. It’s very simple! And it has Italian sausage in it…so it HAS to be good. I make mine in a cast iron skillet (The Lodge brand).  You can go straight from the stove to the oven without having to transfer to a baking dish and cast iron (in my mind) somehow makes it taste better. And you feel really rustic cooking in it. If you don’t have a cast iron skillet, you can easily transfer this to a ceramic baking dish or pie pan and bake.

(In the picture, I used my smaller cast iron and made two different frittatas)



Butternut Squash and Kale Frittata

  • 1 lb Italian sausage
  • 1 cup shredded butternut squash
  • ½ cup onion (chopped)
  • the leaves ripped off about 4 stalks of kale
  • 1 tsp garlic powder
  • Salt and pepper
  • 8 large eggs


1. Preheat the oven to 350 degrees.

2. Brown the Italian sausage in a large, greased cast iron skillet over med-high heat.

3. Towards the end of the sausage browning process, add the chopped onion and shredded butternut squash. Cook until the onions are translucent and butternut squash is soft.

4. Add the kale leaves and cover for about 3 mins or until you see the kale has wilted down. Season with garlic powder and salt and pepper to taste.

5. Whisk together the eggs in a separate bowl and add to the cast iron skillet off the heat.

6. Bake in the oven for about 30-35 mins. **Just make sure the eggs are cooked all the way through!

7. Top with your fav egg toppings. Mine happen to be avocado and salsa.

Candied Bacon and Coconut Cookies


Have you guys missed me? Good. I’ve missed you, too. School has been so flippin busy lately and I’ve been finding it hard to figure out a time to blog. I’ve made some yummy things over the last couple of weeks. Don’t worry, the recipes are all written down. It’s just the process of a blog post that I can’t manage to sit down to do during the week. But I’m being a little boring tonight. Well, I’m being extremely domestic tonight/today. I did laundry, vacuumed my apartment, dusted, took out the trash, and baked these lovely cookies for you all this evening. Better wife me up!

Aaaaaaanyway, guys. I have a little annoying story for you all. While driving back to D-pit after my lovely Easter break, I got pulled over for my window tint in Iowa. Never in my near 3 years of owning my car have I ever got pulled over for my window tint. I didn’t even think it was super tinted. And I drive that same route back and forth quite often. So you could say I was confused… Also, the officer made me go sit in the car with him. Why? I don’t know. So he can make extreeeeeemely awkward conversation with me while he’s pecking at his computer? Yea, that’s why. He made an effort to be interested in where I was driving that day and asked me what school I go to, etc. I’m thinking, ok, he’s just being nice because he knows this is kind of a bogus reason to pull someone over.  Nope. He proceeds to then hand me a citation for my tint. $127.00. No fix-it ticket or anything like that. A straight up ticket. $127.00. Are you KIDDING me???? He also tells me I need to get the tint taken off my windows in 72 hours. To which I responded, “Oh you think that’s actually realistic?” I seriously said that. What a… I’ll refrain. Clearly I’m still mad about this. I’m sending a nice letter into the Clerk of Court. I’m sure this officer expected me to roll down the window and he’d find me, I don’t know, doing drugs, drinking and driving, transporting illegal things, open container. Something. He found laundry and groceries… Joke’s on you! But not really…joke’s on me. Because I have the $127.00 ticket in my hand. And he just met his quota for the month and is going to get a raise. What a twisted system.

But happier thoughts! Intramural softball has started! And the farmers market!! That means…NICE WEATHER!! My team, Hammerschlagen, is not exactly good at softball. BUT, we ARE good at drinking and having a good time. So that’s a plus. We need something to cut the stress of school. I was so excited to wake up this morning. The farmers market is enough to make my Saturday perfect, but even better, the weather was gorgeous today. I found my favorite lady who sells goats milk soap and quality organic produce. I call her the soap lady. She’s great. I meandered around and sampled a lot of things. That’s the best part. I recently followed a Paleo bakery that is here in Davenport on Facebook and they had a booth at the farmer’s market today! So I HAD to buy something. Paleo chunky monkey banana muffin. It was pretty amazing. But I gotta get off this whole sugar high I’ve been on. I’m starting Diane Sanfilippo’s 21-day sugar detox tomorrow. I did it in January and LOVED it. Excited for round 2!

Where was I….? Oh. Yea. Go make these cookies.




Candied Bacon Coconut Cookies

 *Makes about 12 cookies


  • 1 cup almond flour
  • 1 tbsp coconut flour
  • ¼ cup unsweetened shredded coconut
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 egg
  • ½ tsp vanilla extract
  • 2 tbsp coconut oil (melted)
  • 1 tbsp room temp grassfed butter
  • ¼ cup + 1-2 tbsp organic grade B maple syrup
  • 2 strips of thick-cut nitrate free bacon


Preheat oven to 350 degrees.

Line a baking sheet with parchment paper. Rub or brush the 1-2 tbsp of maple syrup onto the bacon strips (both sides). Once the oven is preheated, bake the strips for about 20 minutes or until you see the bacon looks done/crisp.

While the bacon is cooking, in a small bowl, whisk together the egg, vanilla, and the ¼ cup of maple syrup.

In a larger bowl, mix together the dry ingredients: almond flour, coconut flour, salt, baking soda, and shredded coconut.

Add the wet ingredients to the dry and mix with a hand mixer until incorporated.

Then add the coconut oil and butter. Mix again briefly until combined.

Once the bacon is done, let it cool enough so you can handle it. Crumble it up into your cookie dough.  Mix the dough with a spatula or spoon a few times to get the bacon evenly distributed throughout the batter.

Leave the oven on at 350 degrees.

Line a baking sheet with parchment paper and drop small rounds of cookie dough onto the baking sheet, providing enough room for the cookie to expand. Press down the tops of each cookie slightly to flatten out.

Bake for 15-17 minute or until the cookies are just turning barely turning a golden brown. This will ensure a soft cookie.


Zucchini Brownies


I feel like I’ve been such a traveler lately. Last time we talked, I had gone to a bachelorette party back in Nebraska. And just this last weekend, I took a 4 day trip to Pittsburgh. I flew to Pittsburgh so I got to do a lot of typical airport things. You know, like talk on the phone while walking really fast, read leisurely, listen to music, search for an outlet, buy expensive snacks and bottled water, and people watch. It was fun.

My most recent travels were yesterday. I am back home for my Easter break. It’s good to be home and see some friends I haven’t seen in a while and of course my parents. But you know who I was most excited to see? My pup. I think he misses the days he lived with me in Davenport. I rub his belly more than anyone in the family.

Good Friday service might by my favorite of all. Hearing the reading of the Passion always makes me emotional. Seriously, what a sacrifice. I think I’ll watch The Passion of the Christ tonight in honor of Easter weekend. And ball my eyes out. It happens every single time I watch it.

Oh! I made Taylor Made It Paleo’s Reese’s Eggs today. They are phenomenal. Go make them now. After you make my brownies of course…

So about this recipe…I made these brownies actually weeks ago but never got around to posting them with my travels and school schedule. I’ve had naughty versions of zucchini brownies so it was my goal to make a guilt-free version. These zucchini brownies are chocolate-y goodness and don’t use any flour! They are also nut-free for any of you out there that care. They are super simple to put together with a fairly small list of ingredients. I think you will be pleased with how amazing they taste. Make them for your friends or family and see if they even notice there is zucchini in them. I bet they don’t. I’ll bet you my dog they don’t. And that’s a seriously intense/confident bet. Also, this picture is really bad. I meant to put the scoop of ice cream on top of the brownie and make it look much fancier but somehow all the ice cream disappeared before I could. Whoops again!

Ahhhh yes. I almost forgot. A moment today for the books: Juli Bauer, better known as PaleOmg, retweeted me. Starstruck. Like jumping up and down starstruck.




Zucchini Brownies


  • 1 cup sunflower seed butter
  • 1 egg (whisked)
  • 1 ¼ cup finely grated zucchini (about 2 zucchini depending on size)
  • cup honey or organic grade B maple syrup
  • 1 tsp vanilla extract
  • cup cacao powder
  • 1 tsp baking soda
  • pinch of cinnamon
  • ¾ cup Enjoy Life Chocolate Chips



Preheat the oven to 350.

Peel the zucchini and grate finely until you get to the middle (don’t grate the seeded part in the middle). Lay the grated zucchini out on a layer of paper towels to release some moisture. You can even wrap it up in those paper towels and give a little squeeze to get rid of some of the water. Just don’t let it be bone dry! Add to a large bowl.

Then add the rest of your ingredients to the bowl and mix well.

Pour into a greased 8×8 pan. Bake for 30-35 minutes (or until a toothpick comes out clean!).

Eat as is or serve with a scoop of your favorite ice cream. I will advocate a much healthier ice cream, like grass-fed or coconut milk ice cream, but if you go naughty with the ice cream, I promise I won’t hunt you down :)


**I used Luna and Larry’s Coconut Bliss ice cream on top of my brownie. It was incredible.




I think you now know why I am totally in love with my pup, Rex. What a cutie patootie.









Paleo Buns/Rolls


Sooooo I feel like I’ve posted a lot today and don’t have much to ramble about anymore. Other than the fact that I am soooooo excited about these buns! I had made them previously in roll form but they weren’t quite right. With a few alterations, I am happy to say that I got it right and they are wonderful. I’m sure you will enjoy them.  Basically anything you would normally use a bun for, this is a great grain-free/nut-free substitute.

If you are unfamiliar with arrowroot powder/starch, it acts just like any other starch would when cooking (as a thickener) but won’t wreak havoc on your digestive system. It’s actually EXTREMELY digestible for most. Most health food stores will have it. But I got mine at Hy-vee in the health food section, so check your main grocery stores first! The main brand you will find is Bob’s Red Mill.

These are suuuuper easy to make and are guilt free.  I ate mine with a homemade grass-fed beef burger tonight topped with avocado, bacon, onion, gluten-free/honey-sweetened BBQ sauce and gluten-free mustard.  It was fricken amazing. I inhaled it. And my belly is happy. And yours will be too!

I had a serious #musicmonday…I just made that hashtag up. Unless it is real. I’m so out of tune with the latest “cool” stuff. Like the phrase, “basic bitch?” What the heck does that even mean? How do you determine who is a “basic bitch?” I still don’t know. And that’s after a lot of online research. Aaaaaaanyway, to close out this rambling session, if you are like me, you like a LOT of different kinds of music. But some of my favorite stuff is of the Alternative genre and I am currently in that mood. Maybe it is the fact that Spring is here and that means Summer is getting closer! Well, if you are looking for some new Alternative tunes, a band called Panama has just released an EP. Take a listen. The song, Always, is my current favorite.

Ok, I’m done now. Go make buns. And shake your buns to that song.



Paleo Buns/Rolls


Makes about 10 small rolls or 5 large buns


  • 1 cup arrowroot powder/starch
  • ¼ cup + 3 tbsp of coconut flour
  • 1 tsp sea salt
  • ½  tsp baking powder
  • ¼  tsp baking soda
  • 1 egg
  • ½ cup water (room temp)
  • ¼ cup coconut oil (melted)
  • ¼ cup extra virgin olive oil


Preheat the oven to 350 degrees.

Begin by mixing your dry ingredients in a large bowl. Then in a separate bowl, whisk the egg and add the ½ cup of water to it. Add that to your dry mixture and stir briefly.

Finally, add the melted coconut oil and extra virgin olive oil to the mixture and stir well to combine. It’s ok if it doesn’t mix perfectly. There may still be some lumps since it will be fairly dry dough.

Line a baking sheet with parchment paper and using your hands, form small buns with the dough about 1 inch thick.  If you are doing rolls instead of buns, roll much smaller buns and keep them in a ball shape (basically don’t flatten the tops like you would the buns).

Bake in the oven for about 22-25 minutes or until they are a slight golden brown on top.  Take them out of the oven and let them rest for about 10 minutes before cutting into one.


**They are not the MOST stable buns so if you going to cut it in half, use a serrated knife and be gentle :)




Featured Recipe: Banana Blueberry Muffins from Taylor Made It Paleo


If you don’t follow this blogger, Taylor Made It Paleo, you need to go out and follow her! She’s amazing. And buy her e-book called “Paleo Treats and Healthy Sweets.” It’s only 5 dollars! She has a crazy love for Paleo desserts and I can definitely relate.  I love sweets. I crave them. While I try to not make or eat many desserts, if I’m going to make one, it will be Paleo.  Taylor’s site and e-book offer a ton of different recipes to satisfy any sweet craving.

I made these muffins to bring with me for the bachelorette weekend when I stayed with my sister in her little dorm room for a night. I assumed college cafeteria food wasn’t going to have any Paleo options, so I came prepared for breakfast food for all her roomies and myself. They’re all so nice. Made me feel old being in a college dorm again. But I’m not that old. But it feels like ages ago.

I forced my sister into a morning workout before I left for the bachelorette party. Since I’m a badass, I decided to wear an old shirt to the gym from my undergrad, Concordia University, which just so happens to be in the same conference as the college my sister goes to, Doane College. Boy did I get some looks in the gym. Bunch of dudes all pissed off at the girl from Concordia in their gym. Joke’s on them, I don’t even go to that school anymore! HA! We ran from her dorm to the gym taking the long way around. I’d call it a mile maybe. Then, we  kicked some ass in the gym. I just kind of made up something to do on the fly. We set the clock at 15 minutes and tried to see how many round of 10 cleans (65 lbs), 10 push-ups, and 20 lunges (holding 25 lbs) we could do.  Well I think we did a lot. Because I lost count. And I was out of breath by the end… BUT I was glad we did it. Made me feel a little bit less awful about stuffing my face with cake and pizza the rest of the day….

So you’re all waiting for the recipe. You may have already scrolled down and ignored my ridiculous rambling. But if you haven’t, I want to reiterate how much I love these muffins. I was glad to find a nut-free blueberry muffin since I have cut those out of my diet due to gastrointestinal issues. Also, I was kind of an idiot when I made these. I bought jumbo blueberries so the ratio of muffin batter to blueberries was like 1:10. Don’t do that, guys. Buy normal sized blueberries. But hey, they still tasted fricken amazing. Amazing enough to share the recipe all with you!

P.S.  Did I mention to you that Taylor from Taylor Made It Paleo favorited AND retweeted my photo of these muffins after I made them? Yea, she did. That’s one for the diary. The coolest.



Banana Blueberry Muffins

Makes 9-10 muffins


  • 2 bananas, mashed
  • 4 eggs
  • 1⁄4 cup coconut oil, melted
  • 1 tsp vanilla
  • 1⁄2 cup coconut flour
  • 1⁄4 tsp baking soda
  • 1⁄4 tsp baking powder
  • 1⁄4 tsp sea salt
  • 3⁄4 cup blueberries


1. Preheat oven to 350.

2. Line muffin tin with paper or silicon liners or grease with coconut oil.

3. Combine bananas, eggs, coconut oil, and vanilla until all ingredients are well incorporated.

4. In a separate bowl, combine dry ingredients.

5. Slowly add dry ingredients to wet, mixing thoroughly.

6. Mix in blueberries.

7. Pour batter into each muffin cup about 3/4 full.

8. Bake for 25-30 minutes, or until a toothpick comes out clean in the center.

9. Remove from oven and allow to cool for 10 minutes in pan, then remove to wire rack to cool completely.

10. Enjoy!












Bacon Butternut Squash Cakes


Nature is such a tease. Got a near 70 degree day this weekend and now it’s back to freezing cold. I’m ready for shorts and long sleeves—that’s my favorite kind of attire. Weird, I know. This weekend I was at a bachelorette party so I didn’t get a chance to post my recipe until now. Still in recovery from that. I feel old. Like it takes me hardly anything to get tipsy nowadays and my recovery time is like 3x what it used to be. It must mean I’m growing up…maturing, if you will. I suppose that’s a good thing since I’m going to be a doctor in about a year. Holy crap!

So this bachelorette party of lovely ladies really tested the nice weather by sporting dresses downtown this weekend. But at 11 pm, it isn’t warm anymore. So that sucked. Cold legs. And wind.  Also, we ordered delivery pizza to the hotel at 2 am…and I ate a piece of pizza and probably 3 breadsticks covered in crappy marinara. I honestly think feeling crappy the next day was due to eating that at 2 in the morning, then passing out in a bed full of pizza crumbs. Whoops. It tasted REAL good at the time. Oh, and I stuffed my face with delicious cake during the day. I’m human, guys. But believe me, I learned my lesson when I woke up greasy and feeling like a giant balloon that whole next day. I think I ate like 100 green things the next day thinking it would reverse my pizza/cake debacle. Just so you know, that doesn’t actually work… I just pretended it did.

I feel like that last paragraph made it sound like I didn’t have fun! It was a blast! I love my friends. And it was a wonderful weekend spent with them and celebrating for my beautiful friend, Melissa. And all that shitty food tasted good. But most things do when you’re drinking… :)

So, cool thing happened in my life on Thursday. Taylor Riggs (aka Taylor Made It Paleo) emailed me AND favorited and retweeted a tweet of mine. I was starstruck. She’s the bees knees. Go follow her!! I will be featuring a recipe of hers for Blueberry Muffins in my next blog post!

Aaaanyway, so about this food. I have kind of been obsessed with butternut squash lately. It’s just so versatile and fricken tasty. I don’t really eat sweet potatoes, so I decided to do a spin on potato cakes but with butternut squash. And Juli Bauer, also known as Paleomg, inspired me with all her recent recipes using chipotle mayo. So I had to go out and get some and it worked perfectly on top of these cakes! The Paleo approved brand she recommended was Sir Kensington’s. They have a regular mayo, chipotle mayo, and ketchup. Some Whole Foods carry it but if they don’t, you can order online. It’s damn good. OOOOORRRR you can make mayo from scratch using her easy 30-second mayo recipe I posted with my Rustic Rotisserie Chicken Salad recipe and add some cayenne pepper. I’ll put more instructions below in the recipe.

I think these cakes can be a perfect side dish or even a small meal if you make a few of them. They are fairly dense and fill you up pretty quick. Butternut squash is a starchy veggie so you’ll find it doesn’t take 10 cakes! And the recipe only makes 4…soo…





 Bacon Butternut Squash Cakes


Makes about 4 cakes


  • 1-2 tbsp ghee or coconut oil (for cooking)
  • 2 cups shredded butternut squash
  • 2 strips bacon (chopped)
  • 3 tbsp finely chopped onion
  • ¼ tsp cumin
  • ¼ tsp black pepper
  • ¼ tsp sea salt
  • ½ tsp dried oregano
  • 1 tbsp coconut flour
  • 1 large egg (whisked)


For topping:

  • Sir Kensington’s Chipotle Mayo (found at Whole Foods or online)



First start by preparing your butternut squash. Using a vegetable peeler, peel off the outer skin. Using a grater or food processor with a shredding attachment, grate the squash into large shreds. Set aside. (If you get to the middle of your squash, make sure to remove the seeds and dispose.)

Heat a large pan with 1 tbsp of the ghee or oil at med/med-high heat.  Chop your onion and bacon and add to the pan. Cook until onions are translucent and bacon is crisp.

To the pan, add the shredded squash for what I like to call, a “flash sauté.”  You don’t need to fully cook the squash to where it turns crisp. Just get a nice softness to the squash by cooking for approximately 3 minutes.

Remove the mixture from the pan and add to a large bowl.  Add the spices, coconut flour, and whisked egg to the squash mixture and either stir to combine or get in there with your hands to incorporate it all together.

Add more ghee or oil to your pan to prepare for the cakes.  Keep the heat around medium or a tad over medium heat.  Using your hands, form patties about ½-1 inch thick (or whatever size floats your boat) and add to the pan. Cook on each side until golden brown.

Top cakes with chipotle mayo and dig in or even use as more of a dipping sauce. You can serve on the side with a main dish or serve with a bed of sautéed spinach too, like I did!