Tag Archives: gut health

Beating Sinus Congestion or Infection Naturally

Last weekend, I realized I had a sinus infection.  It caught me off guard because I had only had a bit of sinus congestion in the mornings – no cold or anything.  Saturday, it started off with this heavy pressure behind my eyes and ended with painful cheek bones, slight dizziness, and fatigue.

Because of my tendency toward Leaky Gut Syndrome, I avoid antibiotics as much as possible.  So I immediately turned to my arsenal of natural remedies.  Here is my list of simple things I incorporate into my day to bring relief and speed recovery by supporting my immune system anytime I have sinus congestion or infection:

Vitamin C

Vitamin C is a great way to support our immune systems.  I choose sodium ascorbate over ascorbic acid since the latter is made from black mold, although some people prefer a whole food vitamin C.

I also like powder so I can have the option of putting it in capsules or mixing it with a drink.  Usually, I take about 1/2 teaspoon (which is about 4.5 grams sodium ascorbate) in grape juice twice daily.  I know that some people can take more, and they dose according to whatever amount causes loose stools then back down from that.  A friend was prescribed sodium ascorbate when she had whooping cough while pregnant, and she had great success with taking 16 grams daily!

Raw Apple Cider Vinegar

In my vitamin C drink, I add 1 tablespoon raw apple cider vinegar twice daily.  ACV is anti-bacterial, helps balance pH levels, and breaks up mucus.  It can also cause pretty significant yeast die-off symptoms in some, so I am sure to push lots of water and also take molybdenum and s. Boulardii to help ease the die-off symptoms.

Vitamin D3 and Vitamin K2

I also take 10,000-20,000 IU Vitamin D3 plus 1 gram K2 per day.  I split this between 5 drops Thorne Vitamin D3 with K2 (because if you take D3, you need K2, too) and 15,000 IU Healthy Origins Vitamin D3.  By the way, if I hadn’t been slacking on taking my D, maybe I wouldn’t have gotten sick in the first place last weekend!  Optimal D levels are crucial to immunity and gut health.

Essential Oils

I start diffusing essential oils.  Well, even more than usual. 😉  Head Ease (a blend of Basil, Chamomile, Frankincense, Lavender, Peppermint, Rosemary, Sweet Marjoram and Wintergreen) helps ease sinus pressure and soothe irritated nasal passages and respiratory tract.  Four Thieves and Lemon to help support my immune system and detox my lymphatic system.  If I have congestion, I use peppermint and massage (see below).

Sinus Rinse

I begin using a sinus rinse mixture in my Neti Pot at least a few times a day.  This helps pull out mucus and prevent infection.  If my sinuses are dry, which was the case this weekend, it moisturizes.  The mixture I use contains Xylitol, which has been shown to help relieve sinusitis faster than saline alone.

Sinus Rinse Mixture Recipe


  • 2 cups spring water
  • 6 drops Grapefruit Seed Extract
  • 1/2 t baking soda
  • 1/2 t unrefined gray sea salt
  • 1 t Xylitol
  • 4 drops colloidal silver


  1. Add ingredients to water in a sterile container.
  2. Shake well.
  3. Mix in Neti pot with 3 tablespoons hot water; adjust temperature as needed.  Be careful not to burn your sinuses!
  4. Use as needed.

Pain Relief

If I have pain in my sinuses or if I need help loosening up congestion, a warm rice pack (a cotton tube filled with rice – a cotton sock also works great) applied to those areas gives me relief.

I also use White Willow Bark for pain relief since I avoid NSAIDs as much as possible due to leaky gut syndrome.

Sinus massage gives me a lot of relief, too.  If I have a lot of drainage, I do Lymphatic Massage, too.


If I have a cough, lemon and raw honey usually do the trick (helps with a sore throat, too).    Slippery Elm tablets help, too.

Let Food be Thy Medicine

Along with apple cider vinegar, I am sure to eat more garlic and beef stock.  Read here about the benefits of stock.  I try to keep a container in the freezer for just such occasions.  If you’re not keen on garlic breath, garlic comes in handy gel capsules, too.


Be sure to keep flushing the toxins out with plenty of water and broth.

My husband and I swear by a good Hot Toddy (tea, whiskey, clove, lemon, raw honey).  The medicinal qualities behind each of the ingredients gives cold viruses a big punch – and it’s relaxing, too.  If you’re a teetotaler, just skip the whiskey.


Rest is one of the primary things we can do for illness.  I try to clear my schedule, take it easy physically and mentally, and get extra sleep.

My husband always gets Kimchi Stew to help clear his congestion, but it’s too spicy for me.

What helps you get through a cold?

Have you read my disclaimer


Stomach Acid: are Antacids or H2 Blockers the Answer?

The role of stomach acid is to help breakdown our food and signal the release of digestive enzymes.  Stomach acid plays a direct role in immunity by killing off any harmful bacteria or parasites we ingest.  It’s also crucial for absorption of Vitamin B12, which is essential for gut health.

While many people are prescribed antacids or H2 blockers for heart burn, what they may be experiencing in reality is regurgitation of bile through the stomach into the lower esophogus.

“Heartburn, a burning sensation in the chest caused by the regurgitation of bile through the stomach into the lower esophagus, is a frequent symptom of low gastric acid. The traditional approach of treating heartburn is to suppress gastric acid by taking antacids or alkalizers. This approach is the opposite of what should often be done, and in many cases only worsens the problem by suppressing gastric acidity when it is needed and promoting it (rebound phenomenon) when it is unnecessary.”  http://nutritionreview.org/2013/04/gastric-balance-heartburn-caused-excess-acid/

Symptoms of low stomach acid can include:

  • Heartburn
  • GERD
  • Indigestion and bloating
  • Burping or Gas after meals
  • Excessive fullness or discomfort after meals
  • Constipation and/or diarrhea
  • Chronic intestinal infections
  • Undigested food in stools
  • Food allergies, intolerences, and sensitivities
  • Acne
  • Chronic fatigue
  • Mineral and nutrient deficiencies (including iron and/or vitamin B12 deficiency)
  • Dry skin or hair
  • Hair loss
  • Weak or cracked nails
  • Asthma
  • Depression
  • Vitiligo
  • Urticaria

Risk factors for low stomach acid can be:

  • h. Pylori bacteria infection
  • Diabetes
  • Osteoporosis
  • Any autoimmune disease diagnosis including Addison’s Disease, Hashimoto’s Thyroiditis, etc.
  • Psoriasis
  • Anemia
  • Cancer
  • Gastritis
  • Colitis
  • IBS
  • MS
  • Rheumatoid Arthritis

Two ways you can raise low stomach acid levels are by taking unfiltered, unheated apple cider vinegar with meals (always dilute it) or by taking hydrochloric acid with betaine before meals.  Read here for more information on how to dose and of course discuss with your doctor.

Remember, I’m not a health care provider.

For more information about stomach acid, here are some excellent articles:

Kiddie Constipation

Pint-sized constipation is not a pint-sized problem.  Nothing in my years of parenting have given me more anxiety than seeing my kid in agony from severe constipation.

Here is the course of action that gave us hope and, more importantly, relief.

(These tips are geared toward kids, but they’re great for adults, too.)

Game Plan for Kiddie Constipation:

  1. Consistent Potty Time
  2. Exercise
  3. Water
  4. Magnesium
  5. Probiotics
  6. Fiber
  7. Coconut oil
  8. Chiropractor
  9. Massage + Oils
  10. Smoothies

Consistent Potty Time

Make sure your child is having consistent time on the toilet to help him create a routine.  Pick a time of day that works best and make it Toilet Time.  Get some music, books, whatever it takes, and sit ‘er down.

Also, discourage your child from holding it when he has to go.  Some kids just hate to take the time to stop life to go to the bathroom!


Even though many kids are constantly moving, they need exercise.  Make sure your child is getting at least 15 minutes of daily exercise.  If they’re not in organized sports every day, or on days when they’re not, get them outside, running around or biking.  Do hop scotch, jump rope, make snow angels, stomp through crunchy leaves or puddles.  Go for a walk as a family.


Increase water intake.  If Junior’s colon isn’t moist, all that dry poo isn’t going to be able to move.  In our family, we each have our own water bottles and try to drink half our body weight in ounces.  So, my 48 pound daughter tries to drink about 24 ounces of water daily.


Probiotics are ESSENTIAL for gut health.  Whether you choose a supplement or fermented food and drink, the health benefits of making probiotics a consistent part of your child’s diet will build a foundation for life.  If your child has had to take antibiotics, then they are even more crucial.


Yeah, you can ask your doctor to to run a Red Blood Cell Magnesium test on your kid, but our doctor and figure that most people have low magnesium.  Besides, if my kids get too much magnesium intake, we’ll figure it out pretty quickly when they’re trying not to poop their pants.

My kids take 1 heaping teaspoon of magnesium powder in a glass of water with a splash of orange juice, plus a few drops of Stevia, the contents of 1 probiotic capsule, and their daily dose of Vitamin D3 drops.  This cocktail has been really, really, really helpful for my kid with constipation issues.  In fact, she CRAVES it.


Yeah, I know, there’s a big fat debate on fiber.  Do what works for you or your kid, but most people can use the extra veggies.  Our list includes raw veggies, nuts, raisins, prunes, and popcorn with lots of butter and real salt.

There’s also whole husk pysllium, which I hear helps make some amazing bread, although I haven’t tried it.  You can read about the health benefits to it here.

Also, introducing a ton of fiber at once may not be wise.  Start slow.

Coconut Oil: Lube Things Up

Coconut oil can help get things moving.  It also has numerous gut health benefits, so if your kid has gut health issues at the root of his or her constipation issues, it’s a win-win.

Chiropractic Care

Chiropractic adjustments were HUGE for my daughter.  It is uncanny how I can always tell if her spine is out of alignment because she stops going.  Within hours of an adjustment, she will have a bowel movement.

Abdominal Massage with Essential Oils

Abdominal massage was recommended to us by our chiropractor.  Despite my daughter’s extreme ticklishness at first, it came to be a source of deep comfort and help.  It did get things moving, although it took time and consistency to work.

How we do it:

  1. Using an essential oil blend of ginger, anise, fennel, peppermint, tarragon, lemongrass, patchouli, and juniper, mixed with a carrier oil (usually coconut), I have her lay on the couch or my bed with her abdomen exposed.
  2. Starting at the top left (her right) of her abdomen, just below her rib cage, I work gently using circular motions, moving in a circle toward the right, then down below her belly button.  I’m sure to use the “flat” of my fingertips, not pointy-style.  I go round and round in a large circle, using a smaller circular motions.
  3. When I get to “6 o’clock” just below her belly button, I make sure, as our chiropractor suggested, to work on the area downward a little bit, since that is where the colon goes down toward her rectum.  This is all on her abdomen, but it makes sense to work on that area.  (I’ve also heard you’re supposed to stop over the iliac crest since poop can get caught there.)
  4. Then I go back up toward the left then top.
  5. At first we only did about 5 minutes, but we worked up to about 15 minutes a session.  Mostly, we did this once a day before bedtime, but when things were really bad, we did it twice a day.


Ah, smoothies!  You can hide a myriad of things in smoothies!  Coconut oil, beets, blueberries, psyllium, magnesium, psyllium (mix it in just before) and more.  Some people like to make up baggies of ingredients, but I liked to make a whole batch, then freeze it in Dixie cups.

Please, please, please, stop and do your research before using things like Miralax.

Miralax, which is polyethylene glycol or PEG for short, did a number on my kid, causing irregular heart rate, fast heart rate, chest tightness, and anxiety.

WebMD and other sites note that PEG has been associated with irregular/abnormal heart rate including extra heart beats and premature ventricular contractions.  You can also read some excellent research here:

There is a Miralax Yahoo Group geared toward the discussion of issues and side effects related to the use of Miralax or other similar products.  In that group, I found a lot of other parents and individuals concerned about the side effects PEG caused in their children or themselves.  I also found comfort in knowing I wasn’t alone in my intuition, and I found information that gave me the knowledge to back it up.

Cucumbers and Onion Salad

It’s not summer without Cucumbers and Onion Salad!  Growing up, this was a frequent dish my mom served alongside the main course, oftentimes made with fresh veggies still warm from the garden.  Now, I serve it to my family, with a few adjustments to make it my own.


  • 1 large cucumber (you may need more, depending on the size of your cucumbers)
  • 1/2 c. white or yellow onion
  • 1/2 c. mayonnaise (gluten-free)
  • 2 T. red wine vinegar, wine vinegar, or raw apple cider vinegar
  • salt and pepper to taste


  1. In a serving dish, whisk together mayonnaise and vinegar.
  2. Thinly slice the onion into half-moons.
  3. Slice the cucumber into discs.
  4. Gently toss the veggies with the mayonnaise dressing.
  5. Top with salt and pepper, to taste.
  6. Let marinate in the refrigerator for about 15-30 minutes before serving.

This recipe is completely flexible.  You can adjust the measurements to taste.  Usually, I don’t even measure.  Also, play around with the spices.  Try dill, garlic, thyme and more!

Goitrogenic Vegetables: To Eat or Not to Eat?

A lot of people have asked me why I am not afraid to eat a lot of cruciferous vegetables, which can have a goitrogenic effect on the thyroid gland, even though I have Hashimoto’s Thyroid Disease.  My answer?  Cruciferous vegetables won’t hurt my thyroid, they will help it. 

Liver Health and Thyroid Hormone Conversion

Cruciferous vegetables are chock-full of nutrients and vital for detoxing the liver, which plays a key role in the functioning of healthy thyroid hormones, particularly the conversion of the storage hormone T4 to the bioavailable hormone T3.  When this conversion doesn’t take place, the result is an increase in Reverse T3 which blocks Free T3 (the thyroid hormone that’s actively used in our cells) and the end effect is hypothyroid symptoms (fatigue, lack of motivation, depression, weight gain, hair loss, etc.).

This can be confusing to some doctors who are trained to by go TSH because TSH can be what they consider normal.  Even Free T3 levels can be normal, while Reverse T3 levels are building up, blocking all the Free T3 that is there.

Estrogen Metabolism Helps Thyroid Hormone Health

Cruciferous veggies are crucial for healthy estrogen metabolism (those of you taking DIM supplements know this!), which is important for both men and women and positively impacts thyroid hormone health.

Fermented Veggies Help Everything

Many of cruciferous vegetables make great ferments which are rich in healthy bacteria for our gutsA healthy gut helps protect thyroid function.  Fermented garlic sauerkraut in particular is loaded with probiotics, especially s. Boulardii, a good yeast strain; really, the benefits are infinite.

Crucifers are Anti-Inflammatory

Crucifers contain sulforaphane, which stimulates the release of antioxidant enzymes, i.e. crucifers are anti-inflammatory.

Crucifers are Anti-cancer

Crucifers reduce the risks of cancer, even thyroid cancer. (See links below.)

Want to Eat Crucifers?  Keep Iodine Levels Optimal

Unless you’re low in iodine, affects on your thyroid gland are likely not a concern.  The Paleo Mom explains the science behind cruciferous vegetables and iodine health:

“Importantly, the evidence linking human consumption of isothiocyanates or thiocyanates with thyroid pathologies in the absence of iodine deficiency is lacking. This means that these substances have only been shown to interfere with thyroid function in people who are also not consuming adequate amounts of iodine (if you are severely deficient in iodine or selenium, addressing those deficiencies before consuming large amounts of cruciferous vegetables is a good idea; see page ##). In fact, the consumption of cruciferous vegetables correlates with diverse health benefits, including reducing the risk of cancer (even thyroid cancer!). In a recent clinical trial evaluating the safety of isothiocyanatesisolated from broccoli sprouts, no adverse effects were reported (including no reported reductions in thyroid function).”  http://www.thepaleomom.com/2013/04/teaser-excerpt-from-the-paleo-approach-what-about-the-goitrogens-in-cruciferous-veggies.html

Frankly, we should be far more worried about the environmental toxins that are causing our thyroid issues (anti-thyroid and mood depressing fluoride in our tap water, for one) than about such nutrient-dense, anti-cancer, gut health-helping foods.

Dr. Mark Hyman also has a wonderful, clear article on goitrogens:

“There is a lot of chatter in the pop-nutrition culture saying that these vegetables have an ill effect on the thyroid because they contain goitrogens. . . .

The truth is, you would need to consume a large amount of these vegetables for their goitrogenic constituents to have an impact on your thyroid. Even more important is that you would have to consume them raw [emphasis mine]. When was the last time you ate 10 cups of raw Brussels sprouts or blended up 5 cups of raw kale in your Dr. Hyman’s Whole Foods Protein Smoothie and consumed it every day?

. . . So, my advice is not to worry about eating moderate servings of raw or cooked cruciferous veggies and to actually make a point of consuming 1 to 2 servings of them daily because they are so fundamentally crucial to disease prevention (especially cancer), as well as normal metabolic function (such as detoxification).”  http://drhyman.com/blog/2015/06/10/food-bites-with-dr-hyman-crucifers-and-thyroid/#close

If you do have concerns about consuming goitrogenic foods, cook them a little before consuming.  Just remember: the more you cook them, the more the nutrients are lost.

More good info on the health benefits of cruciferous vegetables:


  1. Higdon J, Delage B, Williams D, et al: Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007;55:224-236.
  2. Wu QJ, Yang Y, Vogtmann E, et al: Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies. Ann Oncol 2012.
  3. Liu X, Lv K: Cruciferous vegetables intake is inversely associated with risk of breast cancer: A meta-analysis. Breast 2012.
  4. Liu B, Mao Q, Lin Y, et al: The association of cruciferous vegetables intake and risk of bladder cancer: a meta-analysis. World J Urol 2012.
  5. Liu B, Mao Q, Cao M, et al: Cruciferous vegetables intake and risk of prostate cancer: a meta-analysis. Int J Urol 2012;19:134-141.
  6. Lam TK, Gallicchio L, Lindsley K, et al: Cruciferous vegetable consumption and lung cancer risk: a systematic review. Cancer Epidemiol Biomarkers Prev 2009;18:184-195.
  7. Bosetti C, Negri E, Kolonel L, et al: A pooled analysis of case-control studies of thyroid cancer. VII. Cruciferous and other vegetables (International). Cancer Causes Control 2002;13:765-775.
  8. Dal Maso L, Bosetti C, La Vecchia C, et al: Risk factors for thyroid cancer: an epidemiological review focused on nutritional factors. Cancer Causes Control 2009;20:75-86.
  9. Higdon J, Drake VJ: Cruciferous Vegetables. In An Evidence-based Approach to Phytochemicals and Other Dietary Factors 2nd edition: Thieme; 2013
  10. Krajcovicova-Kudlackova M, Buckova K, Klimes I, et al: Iodine deficiency in vegetarians and vegans. Ann Nutr Metab 2003;47:183-185.
  11. Leung AM, Lamar A, He X, et al: Iodine status and thyroid function of Boston-area vegetarians and vegans. J Clin Endocrinol Metab 2011;96:E1303-1307.
  12. Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Iodine.
  13. Tonstad S, Nathan E, Oda K, et al: Vegan diets and hypothyroidism. Nutrients 2013;5:4642-4652.
  14. McMillan M, Spinks EA, Fenwick GR: Preliminary observations on the effect of dietary brussels sprouts on thyroid function. Hum Toxicol 1986;5:15-19.
  15. Chu M, Seltzer TF: Myxedema coma induced by ingestion of raw bok choy. N Engl J Med 2010;362:1945-1946.
  16. Zhang X, Shu XO, Xiang YB, et al: Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr 2011;94:240-246.
  17. Hooper LV: You AhR What You Eat: Linking Diet and Immunity. Cell 2011;147:489-491.
  18. Zimmermann, M.B. & Köhrle, J., The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health, Thyroid. 2002 Oct;12(10):867-78
  19. Barrera, L.N., et al., TrxR1 and GPx2 are potently induced by isothiocyanates and selenium, and mutually cooperate to protect Caco-2 cells against free radical-mediated cell death, Biochim Biophys Acta. 2012 Oct;1823(10):1914-24
  20. Bonfig, W., et al., Selenium supplementation does not decrease thyroid peroxidase antibody concentration in children and adolescents with autoimmune thyroiditis, ScientificWorldJournal. 2010 Jun 1;10:990-6
  21. Chandler, J.D. & Day, B.J., Thiocyanate: a potentially useful therapeutic agent with host defense and antioxidant properties, Biochem Pharmacol. 2012 Dec 1;84(11):1381-7
  22. Ertek, S., et al., Relationship between serum zinc levels, thyroid hormones and thyroid volume following successful iodine supplementation, Hormones 2010, 9(3):263-268
  23. Hodkinson, C.F., et al., Preliminary evidence of immune function modulation by thyroid hormones in healthy men and women aged 55-70 years, J Endocrinol. 2009 Jul;202(1):55-63
  24. Jakubíková, J., et al., Effect of isothiocyanates on nuclear accumulation of NF-kappaB, Nrf2, and thioredoxin in caco-2 cells, J Agric Food Chem. 2006 Mar 8;54(5):1656-62
  25.  Magnusson, R.P., et al., Mechanism of iodide-dependent catalatic activity of thyroid peroxidase and lactoperoxidase, J Biol Chem. 1984 Jan 10;259(1):197-205
  26. McDanell, R., et al., Chemical and biological properties of indole glucosinolates (glucobrassicins): A review, Food and Chemical Toxicology. 1988; 26(1):59-70
  27. Shapiro, T.A., et al., Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study, Nutr Cancer. 2006;55(1):53-62
  28. van Bakel, M.M., et al., Antioxidant and thyroid hormone status in selenium-deficient phenylketonuric and hyperphenylalaninemic patients, Am J Clin Nutr. 2000 Oct;72(4):976-81
  29. Virion, A., et al., Opposite effects of thiocyanate on tyrosine iodination and thyroid hormone synthesis, Eur J Biochem. 1980 Nov;112(1):1-7
  30. Zimmermann, M.B. & Köhrle, J., The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health, Thyroid. 2002 Oct;12(10):867-78

Symptoms of Gluten Intolerance

For nearly three years, I ran a support group for gut health issues sufferers.  There were over 12,300 members in the end.  The following is a list of symptoms many of those group members reported from having food sensitivities/allergies:

  • aching feet
  • acne
  • adrenal stress with unstable temperatures
  • allergy “shiners” (dark circles under eyes)
  • anxiety
  • autoimmune flare, including Hashimoto’s
  • bloating
  • brain fog
  • brittle nails
  • constipation
  • diarrhea
  • digestive upset/stomach ache
  • ears, itching
  • ears, drainage
  • eczema
  • eye pain
  • fatigue
  • fibromyalgia
  • gas, belching
  • hair loss
  • headache
  • heart burn/acid reflux/GERD
  • heart palpitations/tachycardia
  • hives
  • inflammation including back pain, carpal tunnel flare
  • itching internally
  • itchy skin
  • itchy throat
  • joint pain
  • low B12
  • malabsorption
  • migraines
  • rashes
  • runny nose
  • sinus congestion
  • sneezing
  • stomach cramping
  • swallowing issues
  • vomiting
  • water retention
  • weakness
  • weight gain/weight loss struggles

Link Up: All Things Pumpkin

If you’re a natural foodie and pumpkin lover, this is the hot spot for pumpkin recipes!

Soups & Entrees

Creamy Paleo Bacon Pumpkin Soup by Fed and Fit

Soup Is Medicine: 7 Spice Pumpkin Turkey Soup

Thai Curry Chicken Meatballs by One Lovely Life (Gluten-free, Dairy-free, Whole 30, Paleo)

Paleo Pumpkin Sausage Soup (AIP) by Beyond the Bite 4 Life

Meaty Rice-Stuffed Pumpkins by Paleo OMG

Pumpkin Cream Chicken Casserole by PaleoOMG

Pumpkin Cashew Coconut Curry over Coconut Rice by PaleoOMG


No Bake Pumpkin Tarts (Vegan, Paleo) by The Detoxinista

Pumpkin Cheesecake Recipe by Deliciously Organic

Mini Cinnamon Doughnuts by Raia’s Recipes

Pumpkin Delights Cookies by Paleo Parents

Pumpkin Cookies by Whole New Mom

Pumpkin Pie Shake by Deliciously Organic

Dairy-free Pumpkin Cheesecake Cups by Primally Inspired

Pumpkin Fudge (Dairy-free) by The Coconut Mama

Easy Pumpkin Custard or Crustless Pumpkin Pie by Balanced Bites

Pumpkin Spice Cookie Cutter Cookies by Multiply Delicious

Paleo Pumpkin Bread by Elana’s Pantry

Pumpkin Mousse (Paleo, AIP)


Paleo Pumpkin Spice Coffee Creamer (Dairy-free) by Predominately Paleo