Sweet Potato Pancakes

(Gluten free and sugar free)



Wet Ingredients

1 cup sweet potatoes, mashed until smooth

1 + 1/3 cup coconut milk

4 large eggs

1 Tablespoon vanilla


Dry ingredients

2 cups oat flour

1 Tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

2 Tablespoons Xylitol

1-2 Tablespoons grated orange zest

1 teaspoon pumpkin pie spice (optional)


Coconut oil for frying the pancakes.



  • In a large bowl, combine and blend the wet ingredients.
  • In a second bowl, combine the dry ingredients and blend well.
  • Add the dry ingredients to the wet ingredients. Blend just until smooth – do not over mix.
  • In a frying pan, melt a small amount of coconut oil in the pan, just enough to cover the bottom of the pan. When heated, use about a heaping tablespoon of batter for each pancake. Cook pancakes on each side until golden.
  • Add additional coconut oil as required when spooning more batter into the pan.
  • Serve pancakes topped with apple butter and plain yogurt or a fruit puree.



Healthy Apple Crumble

(Grain Free and Sugar Free)




3 & 1/2 cups peeled and diced apples (1/3 – 1/2 inch cubes)

3 teaspoons lemon juice

1 teaspoon vanilla

2 teaspoons cinnamon

1 Tablespoon Xylitol

1/4 teaspoon nutmeg

1/4 teaspoon allspice

2 Tablespoons almond flour

pinch of sea salt


Crumble Topping:

1/4 cup shredded coconut

3/4 cup walnuts (or pecans)

1/4 cup almond flour

3 Tablespoons coconut flour

1/4  teaspoon cinnamon

1 Tablespoon Xylitol

pinch of sea salt

1/4 cup coconut oil – make sure it is still firm



  • For the filling, combine the apples with the lemon and vanilla in a bowl and set aside. In a smaller bowl, blend the remaining ingredients.
  • Add the spice mixture to the apple mixture and blend.
  • Pour the ingredients into a greased pie plate.
  • For the crumble topping, add all of the topping ingredients except the coconut oil in a food processor. Process until crumbly, not powdered.
  • Remove the ingredients from the processor into a large bowl.  Add the coconut oil while it is still hard and blend with  a pie blender, (or your hands), until it has the consistency of a crumble topping.
  • Spread the topping evenly over the pie plate with the apple filling.
  • Bake in the oven at 350 F. for approximately 30 minutes.
  • Serve with a dollop of plain yogurt.



Roasted Red Pepper and Tomato Soup

(Grain Free and Sugar Free)



2 teaspoons olive oil or avocado oil

2 carrots peeled and diced

3 celery ribs, diced

1 medium onion, diced

4 cloves of garlic, crushed


6 large roasted red peppers

6-8 roasted plum tomatoes


2 cups vegetable stock

3 Tablespoons balsamic vinegar

1/2 of sea salt

1/2 teaspoon pepper



freshly chopped basil

hemp seeds

hot sauce – Franks or Sriracha (optional)



  • Cut the peppers in half and scoop out the seeds. Cut the tomatoes in half.
  • Place the peppers, skin sides up,  and the tomatoes on  lightly greased baking sheets and roast in the oven at 450 F. until the tops are slightly charred and “wrinkly”. This should take about 25-30 minutes. Make sure they do not burn. Remove the charred skins of the peppers and discard.
  • In a soup pot, heat 2 teaspoons of oil. Add the chopped onion, celery and carrot. Cook for about 4 minutes, then, add the garlic and cook for another minute.
  • Add the roasted tomatoes, roasted peppers,  vegetable stock,  balsamic vinegar, salt and pepper to the soup pot.
  • Bring the soup to a boil, then reduce to simmer for about 10 minutes.
  • When the soup is slightly cooled, use a blender or emersion blender to “cream” the soup.
  • Serve the soup with freshly chopped basil, a sprinkle of hemp seeds and an optional dash of hot sauce




Sprouted Spelt Scones



2 & 1/2 cups sprouted spelt + extra for dusting work surface (can buy at Bulk Barn)

1 Tablespoon baking powder

1 teaspoon sea salt

4 oz. cheddar cheese, diced into ¼ inch pieces

2 eggs, slightly beaten plus 1 more for egg wash

1/2  cup milk (organic if possible)

1/2 cup butter (organic if possible)


Sea salt for sprinkling



  • Place the butter in the freezer for about 30 minutes
  • In a large bowl, blend the flour, baking powder and salt
  • Take the butter out of the freezer and grated it into the flour mixture. Gently use you hands to loosely mix the butter and flour together. Make sure it is still chunky as the flakes of butter will make the biscuit flakier.
  • Mix the cheese, eggs and milk in a separate bowl. Then pour the mixture over the batter.  Mix again until everything just comes together. The dough will be a bit “raggy”. Roughly form the dough into a disk.
  • Sprinkle the flour surface and the dough with some additional spelt.
  • Continue shaping the dough into a 1& 1/2  inch flat circle, rounding out the edges.
  • Using a pizza cutter, divide the dough into quarters, then make four sections from each quarter.
  • Move the dough into a lined baking sheet. (The pieces can be put individually on the baking sheet.)
  • Whisk the egg, then brush the egg wash over the top of each scone. (You will have extra egg wash.)
  • Sprinkle the tops of each scone with a little sea salt.
  • Bake for 15 to 20 minutes at 400F. Watch carefully so they do not burn.



Moroccan Inspired Butternut Squash Soup

(Grain Free and Sugar Free)



1 small head of garlic, roasted

2 Tablespoons coconut oil

1 large red pepper, chopped

4 cups butternut squash, peeled and cubed

1 teaspoon spicy curry powder

1 teaspoon smoked paprika

1/2 teaspoon cumin

1/2 teaspoon cinnamon

1/2 teaspoon cayenne pepper

1/4 teaspoon dried thyme

1/2  teaspoon sea salt

1/4  teaspoon pepper


2 Tablespoons finely grated fresh ginger

1 14oz can of coconut milk

2 cups of veggie broth


4 oz. crumbled goat cheese

4 Tablespoons toasted pumpkin seeds

Optional: pomegranate seeds if in season



  • Cut the top off of the garlic head to reveal the cloves, and loosen the skin around them.  Pour a teaspoon of olive oil over the top of the cloves, then wrap the head in foil. Bake at 400F. for about 30 – 40 minutes until the cloves are golden and soft. Allow to cool, then squeeze out the roasted garlic into a small bowl and mash
  • In a large soup pot over medium heat, add the coconut oil and red peppers and cook around 3 minutes until soft. Add the butternut squash, curry, paprika, cumin, cinnamon, thyme, Salt and pepper. Saute the veggies and spices, stirring constantly for another 3-5 minutes.
  • Add the grated ginger, coconut milk , veggie broth to the pot. Bring to a boil, then reduce the heat and simmer for around 20 minutes until the butternut squash is soft. Add the mashed garlic.
  • Allow the soup to cool slightly, then puree the soup in a blender or with an emersion blender.
  • To serve, ladle the soup in a bowl and top with crumbled goat cheese and toasted pumpkin seeds If in season, add an additional garnish of pomegranate seeds.



Fall Butternut Squash and Beef Soup

(Grain Free and Sugar Free)



1-2 Tablespoons coconut oil

1 onion, peeled and diced

1 large carrot, peeled and diced

1-2 stalks celery, chopped

2 pounds ground beef (1 pound will work, but I like a heartier soup)

2 Tablespoons chili powder

1&1/2 Tablespoons cumin

1 teaspoon hot pepper flakes

1 teaspoon cinnamon

1/2 teaspoon salt (add more at the end if you like)

1/4 teaspoon pepper (add more at the end if you like)

4 cloves garlic, minced

1/2 cup finely chopped fresh parsley or fresh cilantro

4 cups chicken broth, beef broth or vegetable broth

1 butternut squash, peeled and diced or 1 750 gram package of frozen squash

1 large apple, peeled and diced finely

1 14 oz. can of diced tomatoes

1 14 oz can of coconut milk

1 19 oz. can of black beans



  • Heat the coconut oil in a large soup pot, then add the onions, carrots and celery. Saute for about 5 minutes.
  • Add the chili powder, cumin, hot peppers, cinnamon, salt and pepper. Stir the spices into the vegetable mixture, until the spices turn golden. (1-2 minutes, stirring constantly so the spices do not burn)
  • Add the ground beef, breaking it up into small pieces and continue cooking until most of the pink is gone.
  • Add the garlic, parsley, broth, squash, apple and tomatoes to the pot and allow the soup to simmer for about 20 minutes.
  • Add the coconut milk and blacks beans to the soup and cook for another 5-10 minutes or until the vegetables are soft.
  • Serves 6-8


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Mike M.

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