Monthly Archives: April 2014



•    8 oz. cooked ham, chopped
•    1 Cup shredded Swiss cheese
•    1 lb. fresh asparagus spears, trimmed and cut in half
•    Ground pepper to taste
•    10 prepared crêpes (

(For the Mustard Velouté Sauce Topping)
•    4 Tbsp. butter
•    ¼ Cup (2 oz.) all-purpose flour
(*for Paleo use 1 oz. Arrowroot starch; 1/2 the amount of flour)
•    1 Cup chicken stock
•    1 Cup milk
•    ¼ Cup stone-ground mustard
•    Sea Salt
•    Fresh ground pepper
•    Garnish: chopped fresh chives

Drop asparagus spears into pot of boiling/salted water for exactly 3 minutes, then remove immediately and place spears into an ice bath.
Combine Chopped ham, shredded Swiss cheese and pepper in a bowl.
To Assemble: Place ¼ cup ham mixture and 4 asparagus halves down the center of each crepe; roll.
(These crêpes can be filled, covered with plastic wrap, and chilled for 2 to 3 hours. When ready to serve, make the sauce, heat and serve.)
For the Sauce: Melt 4 Tbsp. butter in a pan, add the flour and mix well over heat until flour is cooked and nutty tasting, keeping it blonde.
Whisk the milk and stock into the hot roux. Cook to thicken. *At this point if you are using Arrowroot powder (instead of flour), add Arrowroot powder at this time and cook only until thickened. Whisk in mustard, salt and pepper, keep warm.
To Warm the Crêpes: Place filled crêpes, seam side down on a parchment covered baking sheet and heat at 400° until the cheese has melted and crêpes are warmed through-out.
To Serve: Top warmed crêpes with Mustard Velouté Sauce, garnish with chopped chives and serve.

Springtime Pollen Making You Sneeze?


“All disease begins in the gut.” ~ Hippocrates

This includes even seasonal allergies like hay fever and those itchy, tearing eyes.

The pollen is collecting on the deck and on my car; I can hear people sneezing and see them blowing their red noses all around the neighborhood and at the stores, parks and even the gas station.

It seems that most people are affected by seasonal allergies and we’ve been warned by the professionals that “this will be a BAD pollen season, because of our cold winter!”

Guess what folks??? The truth is that allergies are much more than just a seasonal annoyance; they are the mildest form of an autoimmune disease and a wake-up call that you have unhealthy gut bacteria; basically you have an imbalance that needs to be addressed! Sounds crazy right? Trust me, this is anything but silly! If you don’t deal with your gut imbalances your body is letting you know that bigger issues are coming down the pike.

Taking over the counter allergy meds is exactly like snipping the wire to the flashing oil light on the dashboard of your car while pretending that your car is no longer low on oil. This only guarantees that your situation is going to be elevated into a critical full-blown autoimmune situation very soon.  You could look forward to issues like, full blown asthma, eczema, psoriasis, fibromyalgia, lupus, celiac, migraines, MS, diabetes, arthritis and the list goes on and on and on.

Forty percent of children with a mild autoimmune disease go on to develop a major, acute autoimmune disease later in their lifetime.  Your gut bacteria determines your overall health. Sneezing and blowing is not considered a healthy response to pollen, it’s just your body letting you know it’s concerned and it is alerting you that you need to do something NOW!

A healthy balance of beneficial gut flora is the ultimate gatekeeper of our overall health.

Your gut flora is the chief regulator of your immune system and when it isn’t happy……ain’t nooooo-body happy! 🙁

How exactly do seasonal allergies start in the gut? When gut bacteria is out of balance, meaning too many opportunistic nasty, pathogens and microbes are declaring dominance over any beneficial bacteria you once had, you have a concerning situation. The nasty pathogens produce toxic substances which are byproducts of their metabolism. Some of these you may have heard of, Proteus, E. coli, and Staphylococci, they produce histamine which is actually an important neurotransmitter and an essential part of our bodies systems, but only when it is operating like it is supposed to.

Do you depend on over-the-counter allergy medications? Then you already know that you suffer from an overgrowth of bad gut bacteria and unhealthy pathogens.

If the bad pathogens are permitted to pour histamines wildly into your blood stream, uncontrolled by beneficial gut bacteria, this will cause other functions within your body to get crazy confused and overwhelmed.

Conventional doctors will tell you that your allergies are because of your genetics. They are ‘sort-of’ right to this extent; parents pass on their unhealthy gut imbalances on to their children, and gut dysbiosis gets worse and worse with each successive generation.

Read Dr. Natahsa Campbell-McBride’s GAPS book

and you will understand that children who have autoimmune diseases, almost without exception, have a mother and usually a father who consistently prove to have gut imbalances themselves.

Have you ever heard someone tell you that they never experienced seasonal allergies before, and then all of a sudden they developed them? The truth here is that

gut dysbiosis is a deteriorating disease

and steps certainly should be taken immediately to correct the condition of the bad pathogen imbalance.

The awesome news is that if you or your family members experience allergies you can fix the situation most successfully simply by changing your diet.

Here’s how:

1) Eliminate ALL forms of pasteurized diary from your diet. Dairy that has been pasteurized contains denatured fragile proteins that cause an allergic response within the body.  Look for raw, grass-fed dairy at

2) Eliminate or significantly reduce grains and refined sugars from your diet. This change alone has made an enormous difference to many individuals. Unfermented wheat, which contains gluten, is not really digestible by humans anyway, because we simply don’t have enough stomachs to  break it down and digest it.

3) Add probiotic, lacto-fermented foods to your diet and your child’s diet and eat them daily, every meal wouldn’t hurt. Lacto-fermented vegetables and beverages contain healthy, beneficial bacteria that will colonize within your gut walls and drive the bad pathogens and bacteria out. See

Honestly, there is no reason for you or your family to suffer seasonal allergies, springtime is such a lovely and welcome time of the year.

I’m pretty sure everyone agrees that this past winter was a long and rough one, and it felt as if we would never see the sun again. Now that the sun and warm weather is here, we should all be able to get outside and enjoy ourselves without itchy eyes, sneezing and red, running noses.

Fix your gut bacteria folks ~ you’ll be the better for it!

~Chef Lynda