Grain Free Chicken Marsala

Cooler weather drives me to cook, especially comfort foods.  Last Friday was no exception, it was foggy and a cold rain was falling; it felt more like late November than early October on the mountain.  Grandpa was coming to visit and would be joining us for dinner,  I wanted to create something special, and I decided on Chicken Marsala. The D-Man suggested that since Chicken Marsala was an Italian dish we serve it on a bed of Cappello’s Gluten and Grain Free Fettuccine, and so we did.

Grain Free Chicken Marsala

Grain Free Chicken Marsala


1 3/4 Cups Chicken Bone Broth or Organic Broth
2 Tablespoons Finely Chopped Organic Shallot
5 Tablespoons Unsalted Pastured Butter
10 oz Organic Mushrooms, thinly sliced
2 Tablespoons finely chopped Fresh Sage
2 Tablespoons finely chopped Fresh Rosemary (more for garnish)
1/2 teaspoon Sea Salt
Freshly Ground Black Pepper

1 Cup Tapioca, Cassava, or Arrowroot Flour (seasoned with ground organic spices: sage, ginger, smoked paprika, onion powder, sea salt, freshly ground pepper)

4 Boneless Skinless Organic Chicken Breasts
2 Tablespoons Oil (olive, coconut or avocado)
1/2 Cup plus 2 Tablespoons Dry Marsala Wine
2/3 Cup Full Fat Organic Coconut Milk or Heavy Cream
1 Tablespoon Fresh Lemon Juice


Even the kitty's were drawn by the smells coming from the kitchen.

Even the kitty was drawn by the smells coming from the kitchen.


Put oven rack in middle position and preheat oven to 250°F.

Cook shallot in 3 tablespoons butter in a heavy skillet over moderate heat, stirring, until shallot begins to turn golden, about 1 minute.

Add mushrooms, fresh chopped sage, fresh chopped rosemary, salt, and pepper and cook, stirring occasionally, until liquid has evaporated and mushrooms begin to brown, (approximately 6 to 8 minutes).

Remove Mushrooms from heat and set aside.

Put flour in a wide shallow bowl, or a gallon sized plastic bag and season the flour with the spices noted above in the ingredients.

Using a large cutting board, gently pound chicken breasts to 1/4 inch thick using the flat side of a meat pounder or rolling pin.

Pat chicken dry and dredge in the bowl of seasoned flour, or alternately you can use the gallon sized bag to mix your flour and spices, I find this easier and a little less messy.

Place one breast into the seasoned flour to coat the chicken breast, shaking off excess flour mixture.

Place the chicken breast on a plate, clean cutting board or waxed paper.

Continue the same procedure with a the rest of the chicken breasts.

Heat 2 tablespoons of oil and 2 tablespoons of butter in a heavy skillet over medium heat.

Sauté the chicken breasts, turning over once, until golden and just cooked through, about 3 minutes each side (longer cooking times may be required if the chicken breasts are thicker than 1/4 to 1/2 inch).

Transfer cooked chicken to a baking sheet, and place in the oven to keep warm.

Add 1/2 Cup of Marsala to the skillet and bring boil over medium high heat, stirring and scraping up brown bits, approximately 30 seconds.

Add broth, coconut milk (or heavy cream), and the cooked mushrooms.

Reduce heat and simmer, stirring occasionally, until sauce is slightly thickened, (6 to 8 minutes).

Add lemon juice and remaining 2 tablespoons of Marsala (or a little more) and 1/2 teaspoon sage.

Remove chicken from the oven, plate the chicken, and spoon sauce over the cooked chicken.

Serve plain or over a bed of your favorite gluten or grain free pasta.

Main Courses, Recipes

Grain Free Cold Breakfast Cereal

Grain Free Breakfast Cereal

Grain Free Breakfast Cereal

Kids like cereal, there, I said it.  Unfortunately commercial breakfast cereals, even those that are organic are less than healthy.  Many years ago I found this recipe on the primitive family blog, a few tweaks later I had a healthy version of cold breakfast cereal reminiscent of Golden Grahams.

This makes a healthy grab and go snack, or you can sprinkle a little coconut or maple sugar on the top and turn this into thin and crispy cookies.  I used a pizza cutter to form 1×1 squares, perfect breakfast cereal size, but make them larger for cookies.  These also freeze beautifully so I double the recipe and keep a container in the freezer.



2 1/4 cups Almond Flour
4 Tablespoons Organic Butter (melted)
2 Pastured Eggs
1 Tablespoon Organic Ground Cinnamon
1 teaspoon Organic Ground Ginger
1 teaspoon Organic Ground Nutmeg
1 teaspoon Organic Ground Cloves
1 Tablespoon Organic Coconut Flour (unsifted)


Preheat your oven to 350 degrees.

In a large bowl whip the 2 eggs with a fork.

Add the remaining ingredients and mix with a fork until well combined.

Line a large baking sheet with parchment paper.

Place the mixture into the middle of your pan and place another piece of parchment on top.

Press out the dough until it is approximately ¼ inch thick.

Bake for approximately 20 minutes, until the edges begin to brown.

Remove the pan from the oven and cool for 5 minutes.

When cooled, break off the pieces that are crispy. (NOTE: the middle may be soft)

Place the uncooked/soft portion back in the oven for 5 to 10 minutes and continue baking till crisp.

Cool and break the rest of the cereal into pieces.

Store in an airtight container.


Coconut Flour Chocolate Chip Pancakes

Coconut Flour Chocolate Chip Pancakes

Coconut Flour Chocolate Chip Pancakes

Pancakes and chocolate, two of the D-Man’s favorite things.  Combining the two ingredients is a special treat in our home, and since today is a holiday I thought a special treat was in order.  These pancakes are hearty; filled with fiber, protein, and healthy fats.  Since chocolate chips are not typically part of a healthy breakfast, you can substitute blueberries for the chocolate chips or just serve them plain with your favorite syrup.   Please note that this recipe can be halved (making approximately 8-10 pancakes) if you prefer, but these freeze beautifully so the full batch provides leftovers for future breakfasts.


1/2 Cup Organic Coconut Flour
1/2 Cup Mini Chocolate Chips (I used Enjoy Life)
1/4 teaspoon Baking Soda
1/4 rounded teaspoon Baking Powder
1/4 rounded teaspoon Organic Ground Ginger
1/4 teaspoon Organic Ground Cinnamon
Pinch of Sea Salt
1/2 Cup Organic Coconut Milk (or milk of choice)
4 Tablespoons Organic Coconut Oil
6 Pastured Eggs
3 or 4 Tablespoons Raw Honey, Coconut Nectar or Maple Syrup
1 Tablespoon Vanilla Extract


Chocolate Chip Pancakes on the griddle

Chocolate Chip Pancakes on the griddle

Prepare your skillet or griddle. (I set my griddle to just under 300 degrees F.)

In a medium sized bowl mix eggs, coconut oil, vanilla extract and sweetener with an electric hand mixer until all ingredients are fully incorporated.

Add the coconut flour, milk, baking soda, baking powder, cinnamon, ginger and salt mixing until just combined.

Do not worry if there are lumps, it’s more important to not over beat the batter.

Allow the batter to rest for 1 to 2 minutes, it will begin to thicken.

Using a 1/4 Cup measuring cup pour batter onto your griddle or your preheated/oiled skillet.

Keep the pancakes fairly small to make flipping easier.

As the pancakes begin to puff up sprinkle with mini chocolate chips (approximately 1 minute).

Carefully flip the pancakes and continue cooking for one minute.

Serve with pastured butter and maple syrup.

Breakfast, Recipes