Tuesday, October 29, 2013

Pumpkin Pie Recipe

Pumpkin Pie ( Gluten & Dairy Free)

1 can pumpkin (or bake your own)
2/3 cup egg whites
½ cup coconut sugar**
¼ cup agave nectar**
1.5 teaspoons cinnamon
1.5 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
1-1/2 cups Bob’s Red Mill Gluten Free Flour**
1/2 tsp Salt
1/2 cup Coconut oil – slightly softened
½ cup milled flax seeds with
mixed w/ 2 Tbsp warm water
4 Tbsp Cold coconut milk
Healthy Top Whipped Topping**


Mix Filing ingredients together, Bake Crust then add filling and bake for 40 minutes or until firm. 

Top with Healthy Top Whipped topping!

Crust Directions

Combine flour and salt, then cut in coconut oil and flax mixture using a pastry blender until mixture resembles coarse meal. Sprinkle milk, one tablespoon at a time, while blending, until all ingredients are moist. Using wax paper, place dough onto one sheet, flatten with palm, place another sheet on top and pat out to desired size. Remove the top sheet and invert into pie pan. To bake the pie crust alone; Bake at 400°F for 15-20 minutes. With pie filling; Bake at 400°F for 10 minutes, reduce heat to 350°F for an additional 40 minutes.
This makes a single pie crust that can fit 8-inch to 10-inch pie pans

DAY 30!!!

9am - Hempler's chicken sausage fried with 1 egg & 2 whites Chai tea bag with Almond Milk & stevia. 1:30pm - Organic ground beef satueed with onion & celery. Broccoli slaw with Vegan Miso dressing. Roasted Brussels sprouts in coconut oil. Organic pear. 5:45pm - Paleocleanse banana fudge smoothie (almond milk, banana, coco powder, stevia, greens). 8pm - Merry's chocolate tart 9:45pm - leftover hamburger mix simmered with kelp noodles & pasta sauce. A few Brussels spouts.

Friday, October 25, 2013

Day 29

Juice Fast Friday 745am - Fresh juice: cucumber & Carrot 9am- Paleocleanse & apple juice & water
noon- Carrot, celery, beet & tomato juice 2pm - Goat Milk Protein & water.

Day 28 - 30 Day Food Blog

9:30am Living Intentions Sprouted Cereal with Almond Plus Milk & Flax Seed 11am - Goat Milk Whey protein sample 12:30- Apple 1:30pm- Organic re-fried beans, daiya cheddar cheese, Field Day salsa, Chopped tomatoes, avocado and Mary's Gone Crackers. Started Juice Fast Friday- 3:30Pm POM Wonderful juice - throughout the evening 6:30pm & 8pm- PaleoCleanse & Apple juice & water 9:45pm Wild Veggie Broccoli soup

Thursday, October 24, 2013

Day 27 - 30 Day Food Blog

7am - Cuties tangerine juice 8am- Cacao Sprouted Cereal with almondplus milk 8:30am circuit workout 11am- Leftover cod mixed with quinoa and onions. Orange. 1:30pm- Goat Protein sample with almond milk & goat yogurt sample 4:15-6:15pm taught classes 7pm- PaleoCleanse smoothie 9pm- Kelp noodles simmered in Victoria pasta sauce with chopped Hempler's chicken sausage, celery & onions. Celery & Hope hummus. 10pm- Merry's coconut tart

Wednesday, October 23, 2013

Day 26 - 30 day food blog

9am - Banana 9:30am taught yoga class 10:30am - PaleoCleanse pumpkin smoothie 2:30pm - Raw Power Fitness Bar & Chicken pepperoni 4:15 - taught yoga 6pm - Komplete Meal Replacement 6:30-8:30 - cycle & team workout 9pm - Pan fried cod in coconut oil with onions, Acorn squash, tomato, red pepper salad.

Tuesday, October 22, 2013

Day 25- 30 day food blog

7am- PaleoCrepes! 4 egg whites, 1/4 cup almond meal, 1/4 cup milled golden flax seeds, 1/4 cup flax milk, 1 tsp. vanilla extract, 2 packets stevia. Blend well. Let stand a few minutes to thicken then pour slowly into heated skillet and turn pan so batter spreads thin. Cook on medium and gently flip then fold into a crepe. Top with fresh berries!
10am- 1/2 cup cooked oatbran with flax seed, flax milk and stevia. Noon- Banana 12:45- 1/2 cup Living Intentions Sprouted Cereal with Flax Milk. 2:30pm- wild canned salmon with spinach and vegenaise 4:15-6:15 taught class 6:45pm - paleocleanse pumpkin smoothie

Wednesday, October 16, 2013

Day 24- 30 day food blog

Tuesday 8:30am - PaleoCleanse & Unsweet FLax Milk 9:30am - Taught Yoga 10:30am - Banana 11:30am - Merry's coconut tart 2pm- Kelp noodles simmered in Victoria's pasta sauce & Vegan cheese & 4 oz of Grass fed steak. 4:pm - Just Great Stuff Bar 4:15pm- Taught yoga 6:30pm Taught Cycle Class 7:30pm Team Workout 8:30pm - Pumpkin smoothie 9:30pm- Chopped tomato & green pepper with balsamic vinegar & a handful of pickled Snap peas

Monday, October 14, 2013

Day 23 - 30 day food blog

Monday 8:30am -1/2 cup cooked oat bran hot cereal with flax seeds and a sprinkle of coconut sugar, 2 eggs with 2 additional whites. 9:30- taught class 1045am- Komplete shake 11am- taught class 2pm- grass fed steak, left over salmon, Mary's crackers & salsa. 4pm - lifted weights 5:30pm- PaleoCleanse and coconut milk 7:45pm - 1/2 cup Cabbage soup with garbanzo beans brown rice and lots of veggies (Mother in law made). 9pm- Mixed baby greens with 1/2 avocado & balsamic. 3 egg whites. 9:30pm - Hot chocolate: Un-sweet Flax milk, 1 t. cocoa powder, vanilla liquid stevia.

Day 21 & 22- 30 Day Food Blog

Saturday 8:15am- Paleo Pancakes: 1/4 cup almond meal, 2 T. milled golden flax seeds, 6 egg whites. Blend well and cook like a pancake! 2 pancakes with a little maple syrup.
9:30am Team Workout 11am- Paleocleanse with coconut milk 2pm- PaleoPancakes with blueberries 5pm- Mary's crackers & red bell pepper & Hummus 8pm- friends over for dinner: Grass fed steak, baked yam & Broccoli salad: chopped broccoli, chopped red bell pepper, 1/4 chopped onion. Dressing: 1 T. miso paste, 2 T. apple cider vinegar. 10pm- Baked organic apples with cinnamon flax seeds and walnuts over No sugar added coconut milk ice cream. Hot Tea. Sunday 10am - PaleoCleanse, 1/2 banana, unsweet almond milk 2:00 - Seahawks potluck: I made crustless quiche: eggs, leftover steak, zucchini, onion, garlic. Baked in over at 350 for 45 minutes+ Friends brought: quinoa mixed with black beans, cilantro, tomatoes, avocado, cucumber & mango salad. Raw veggies & Mary's crackers & hummus. 5:00 - More of the above! 8pm - Baked salmon, left over yam, kale & broccoli salad.

Day 20- 30 Day Food Blog

Friday 730-Pumpkin PaleoCleanse smoothie 1030- 3 egg whites, 1 whole egg, kale & onions 130pm- Re-fried beans, daiya cheese, Salsa, Mary's Gone Crackers 1/2 Merry's lemon tart. 6pm-UltraLean Protein & Coconut Milk 8pm- Organic cube stake with stir fried onions, peppers, squash Kale Millet Salad: Massaged chopped kale with MCT oil, 2 T. hemp seeds, 1 cup cooked millet, 1 can green olives, 2 T. lemon juice, 1 T. apple cider vinegar, 1 tsp. honey.

Friday, October 11, 2013

Day 19 - 30 Day Food Blog

Thursday 9:30am - Leftover steel cut oats with coconut oil & coconut sugar. 5 Egg white & 1 egg omelet with kale & jalapeno. Noon- banana & LiveSmart Raw Fitness Power Bar 3pm- 2 Hillary's veggie burgers
4pm- Taught Yoga 5:30pm- 30 min strength train 6:00pm-PaleoCleanse and Almond+ Protein Milk, Greens & 1 packet almond butter. 8pm - 3 egg whites with 1 oz leftover roast beef, jalapenos & 1/2 large raw red pepper. 1/2 Hempler's chicken pepperoni 8:30pm- 40 minutes cardio with Team 9:45pm - Other 1/2 pepperoni & 2 scoops UltraLean Protein with Flax Milk.

Thursday, October 10, 2013

Day 18 - 30 Day Food Blog

Wednesday 7am - steel cut oats with stevia & egg whites 11:30am - InBar 2pm - Canned organic refried beans, homemade pico de gallo & Mary's Gone Crackers & a Lara Bar.
6:30pm - PaleoCleanse with Coconut milk & Hempler's Chicken Peperoni 8pm- Mom's for dinner - leftover veggie & tempeh stir-fry & coconut milk ice cream

Day 17 - 30 Day Food Blog

Tuesday - Detox day 2 9:30am - Taught Yoga - Komplete shake during yoga 11:30am - 1 egg with 1/4 cup egg whites & Daiya cheese, 1 cup steel cut oats (soaked the night before) with cinnamon & stevia. 2pm - Organic beef roast with baked beets & squash. Pico de Gallo salad. 4:15pm - Taught Yoga & 30 min weight train 6pm - PaleoCleanse smoothie with pumpkin, spices, greens, coconut milk & stevia 9pm- Organic Beef roast with LettuceLess Salad (chopped broccoli, chard, kale, onions, hemp seeds, MCT oil & apple cider vinegar)

Tuesday, October 8, 2013

Day 16 - 30 Day Food Blog

Monday - Day 1 Detox 8:30am - workout circuit 9:30am - Smoothie with PaleoCleanse - Mike made it so I'm not sure what was in it... I think I tasted banana! 11am - taught senior class 1:30pm - Lunch with Friends from out of town - Grilla Bites- Cup Borscht soup & Large salad from salad bar, lots of veggies, greens and wild salmon. Balsamic vinegar and a dirzzle of olive oil. 4pm - strength training workout 5:30pm - UntraLean Protein smoothie - protein, greens and coconut milk. 8:pm - Dinner at Mom's - veggie stirfry ( kale, chard, celery, yams, zucchini, tempeh) and a handful of pistachios. 10pm- 1 cup coconut milk icecream (NSA) with organic blueberries. Here's what I prepped for the week

Sunday, October 6, 2013

Day 12 -15 - 30 Day Food Blog

Friday Juice Fast Friday 8am- Taught Class 9am - Komplete Meal Replacement Shake Noon- Coconut Juice 1:30pm - UltraLean Protein with Coconut Milk 3:30pm - Komplete Shake 6pm - Pom Juice 6:30pm - workout 8pm - Dinner with Mom & Sister - I didn't make it the whole day as I had not prepared fresh juice. 1st & Union Restaurant in Snohomish. Baked chicken with GF mashed potato and broccoli. Saturday 8am - Taught Class 10:30 - Two Mom's in the Raw nut & seed bar 1pm- Komplete Shake 3pm - omelet with kale and vegan cheese 5pm- 1/2 InBar, 1 Hempler's Chicken Pepperoni 7:30pm - Luca's Resturant with friends. AntiPasti - grilled veggies, 2 slices salami. Plain chicken breast with marinara sauce, broccoli and a side of GF spaghetti with marinara. 1 glass red wine. 9:30pm - Razzles Sports bar - Angry Orchard hard cider (2) Sunday (Last day pre-detox) 9am- Nature's path granola bar & coconut water 11am - Made breakfast for 8 people while watching the Seahawks(GF Toaster waffles with organic strawberries and pure maple syrup, egg scramble with onions, peppers, mushrooms, vegan cheese, Hempler's bacon & chicken sausage. 1 Mimosa. 1pm- turkey bacon wrapped dates (4) 4pm- Hilliary's Veggie patty with ketchup and Gf Bread 7-8:30pm - Prepped food for the week (chopped lots of veggies for 2 salads)Roasted beets and squash, cooked roast in oven. Had several bites of the salads I made. 9pm - decided to have french toast for dinner as last pre-detox meal! Canyonbake House GF bread with egg, vanilla, cinnamon mixture. Cooked with coconut oil and served with vanilla coconut milk ice cream (no sugar added) .

Friday, October 4, 2013

Day 11 - 30 day food blog

Thursday 9am- 2 eggs over easy. Oat bran with coconut sugar. 11am - taught class 12:30pm - last minute decision to go to lunch at Luca's with Gift Certificate! 1:pm - shared antipasti (grilled veggies, olives, 2 slices salami), shared GF spaghetti, shared shrimp salad with Parmesan. 3pm- Hungry for some reason - cocoimmune bar & Betty Lous fruit bar 4pm- yoga 5:30pm - weights 6pm- Protein & coconut milk 7:30pm - Just Great Stuff Bar- Chocolate Greens 8:45pm - 30 min Team Cardio 9:30pm - Kale & Shredded zucchini salad with sunflower seeds, balsamic, mct oil and leftover roast beef. 1 T. almond butter.

Day 10 - 30 day food Blog

Wednesday Couldn't sleep and woke hungry! 4:30am - Oatbran hot cereal with a handful of raisins, cinnamon and stevia. Flax milk. 9:30am - Left over oat bran. 1:30pm - chicken peperoni 3pm - egg whites, one egg scramble with kale and vegan cheese. Apple. 5pm- Team Workout 7pm- Protein powder & coconut milk (put roast in oven Prepped dinner) 8pm- group workout 9pm - Organic beef roast with yams & onions. kale salad with balsamic & MCT oil.

Wednesday, October 2, 2013

Day 9 - 30 day Food log

Tuesday 9:30am - egg whites, 1 whole egg, kale, vegan cheese. Prepped lunch Noon- Organic almond milk latte 1:30- Hempler's chicken pepperoni 3pm - Zucchini Chicken salad: 1/2 shredded zucchini, 2 chopped green bell peppers, 1/4 chopped onion, 2 cans Shelton's free range chicken, 3 T. apple cider vinegar, 1 T. MCT oil, 1 can black olives. Had this with Mary's Gone Crackers and a couple bites of vegan cheese on the crackers. 4pm - yoga 5pm - 30min weights 6:30pm cycle class 730-9pm Team workouts 9:30pm - Hungry! Hempler's chicken sausage & Organicville ketchup, 1 can Shelton's chicken mixed with mustard and a little honey and wrapped in Swiss chard. 10:30pm - warmed Flax milk with stevia

Monday, September 30, 2013

Day 8 - 30 day food

9:30am - Lovegrown Hot Oats to go - strawberry with a scoop of protein added. 11am - taught class 12:30 - I'm hungry, but have to go directly to dentist and can't brush, so I'll wait to eat! 2pm - Leftover black rice, Wild Veggie broccoli soup, 1 egg, 3 bites of organic beef stew meat. 4-5:30 workout 7:30pm - 2 scoops PaleoCleanse with Flax milk & a Biogenesis bar 10pm - egg whites with chard & vegan Swiss cheese

Day 7- 30 day food blog

Sunday - Seahawks, Italian Festa & Friends in town makes for a long day away from the house. 9am - SO Delicious Greek style yogurt in the car headed to Seattle with friends to watch the game 11:30am - Brunch at " 5 Spot" on QueenAnn Hilll. Yay they have a GF menu! I order the goat scramble (goat cheese with arugula and fresh herbs with hash browns and GF toast). 2 cups coffee over 3.5 hours with some soy milk. 2pm - Italian Festa at the Seattle Center. I brought some Hempler's Chicken peperoni, an apple and an InBar as I didn't think there would be anything I could eat, but low and behold there is a booth with all GF items. Roasted pork shoulder with herbs on polenta and stewed tomatoes. 5Pm - Lemon Ice gelato and a glass of wine 6Pm - Glass of wine while listening to my friends dad play the accordion- It is the Italian Festa of course! 7:30pm - Pesos Restaurant - We have to go pick up another friend from the airport at 9pm so I guess we're eating a 3rd meal out for the day! This doesn't happen very ofter! I order grilled cod fajitas and eat 2 corn tortillas with peppers, onions, guac, salsa and lettuce.

Saturday, September 28, 2013

Day 6 - 30 day food blog

Saturday 8am - workout 930am - 1 cup oatbran with flax milk, stevia & a little coconut sugar 12:30pm- Hempler's chicken peperoni stick & So Delicious Greek sytle almond milk yogurt 3:30pm- Leftover kale broccoli salad & halibut with a little tartar sauce 6:30pm - Out to dinner with the family. Trumpeter Restaurant in Mt. Vernon. Lots of yummy looking GF choices! Shared appetizers- GF Calamari & Anti-pasta: salami, Prosciutto, Goat cheese, olives, homemade GF bread. Lamb burger with homemade GF bun- I ate half. one GF beer two Andee Mints

Day 5 - 30 day food blog

Juice Fast Friday I woke up HUNGRY and don't want to juice fast today... but since I am the coach I must! 630am - I did have some of Team Fitness's delicious organic coffee with steamed almond milk 8:30am - Taught Silver Sneakers 9am - Vanilla Ultra Lean Pea Protein with coconut milk & stevia 11am - Fresh juice: Organic kale, apple, fennel, yam & broccoli 12:30 - Komplete Meal Replacement 1:30 - coconut Juice 3pm - tangerine cuite with protein 3:30pm Workout 4:30pm taught water aerobics 5:30pm Komplete Meal replancement 7pm coconut Juice & More of fresh juice from this morning 9pm- Wild Veggie carrot puree soup & PaleoCleanse with Flax Milk

Thursday, September 26, 2013

Day 4 - 30 day food blog

Thursday 9am - Living Intentions sprouted acai cereal with Flax Milk & a handful of raisins Prepped for dinner - chopped broccoli and onion, cooked Forbidden black rice. Packed Lunch. 12:30pm - Smoothie: Flax milk, Ultra Lean Protein, Greens, CoQ10 powder, MSM powder. 4Pm - Cucumber slices, 2 packets of Hope hummus, 1/2 cup forbidden black rice. 6pm - Ultra Lean protein
and coconut milk and greens. 8:30pm - Broccoli salad: chopped broccoli, onions, raisins, apple cider vinegar, MCT oil, sea salt. Poached halibut with Vegan tartar sauce.

Day 3 - 30 day food log

Wed I didn't sleep much last night so after my 5:30am client - I got to go back to bed until 10am!

10:30am - Almond milk Greek style yogurt & Steaz zero calorie iced tea

1pm - Finished the left over beef roast and had leftover gluten free pasta with red sauce from Mother in Law. 4:30-6pm - workout 6pm - Ultra Lean pea protein with coconut milk and greens 8:30pm - Mom's for dinner: brown rice with shrimp and sweet & sour cabbage

Wednesday, September 25, 2013

Day 2- 30 day food log

9:30am - Taught Yoga Class
10:30am - Komplete Meal Replacement shake
12:30pm - In Bar - These are actually a really filling bar!
2:30pm- Left Over Organic beef roast & veggies
4:15pm - Taught yoga class
6pm (starving, but have to teach a class, I definitely should have had a little more at lunch) Protein shake: Vegan Ultra Lean pea protein with coconut milk, strawberries, greens and stevia.
6:30-8pm - Taught cycle and a 30 minute Team workout
9pm - I was going to finish off the crockpot meal, but my fabulous Mother in Law brought me Gluten Free pasta with turkey meatballs so I ate two meatballs and about 2/3 cup pasta with red sauce.  I also had two radishes and left over pice de gallo with avocado. 

Midnight - Woke up with heartburn ( this is unusual for me, I think It's because I took my vitamins right before I went to bed and they didn't make it all the way to my stomach!)  I got up and had two pieces of Canyon Bake House gluten free toast with coconut oil. 

Monday, September 23, 2013

Day 1 - 30 day food blog!

830am steel cut oats - soaked saturday night and cooked sunday.
With cinnamon, stevia and unsweet flax milk.

11am teach class
1230 gluten & dairy free made with stevia organic apple strudel - from mom's amazing kitchen.

230 organic beef roast with peppers, squash, mushrooms - cooked in crockpot all day Sunday
4-530 workout
730pm leftovers from friday , kelp noodles with tomato sauce and free range canned chicken. Happy baby squeeze berries and pears. One more piece of mom's apple treat.

9pm homemade pico de gallo with avocado.

Thursday, September 19, 2013

What we eat today impacts our grandchildren...

What we eat today impacts our grandchildren... 

There is an emerging field called epigenetics, or in other words, we influence or genes! 
We have control over much of how our genetic blueprint is expressed by the every day choices we make.  There is only about 8% that we cannot control

This means that every chemical, nutrient, thought, radio wavelength, emotion and breath is shaping not only ourselves, but the state of health of our world in the future.  This new science should make us all really think twice about if we are choosing organic, non-GMO, grass-fed, non-processed healthy food! 

Don't let this depress us, let it inspire us, let it motivate us and challenge us to make the very best choices for the most vital future!  The time is NOW!  Get fid of toxins, Get full of micronutrients!

Contact me for more details on Detoxifying the body and optimizing nutrition. 

Thursday, September 5, 2013

Food Plague

Food Plague, by Arden Andersen, DO, MSPH, PHD

"There are many topics to cover regarding health, food quality, and longevity.  Fundamentally, the most important aspect is nutrition: specifically, what vitamins, minerals, amino acids, proteins, fatty acids, antioxidants and phytonutrients will the food provide.  Unfortunately most people, especially doctors turn to dieticians for "nutritional" information and advice.  Dieticians are trained in the art of fats, proteins and carbohydrates: balancing energy, following the USDA contrived food pyramid, which only guarantees the sale of more junk agricultural commodities and perpetuation of human suffering and disease.  

Hospital dietary plans are a good example of what not to eat.  NUTRITION is what needs to be addressed: specifically, that which is contained in the food coming of the farm.  Everything else is secondary to the nutrient value of the food because the body's ability to function properly, fully in a healthy state is determined by what nutrition is taken in by the body.  Certainly there are concerns for pesticide and chemical residues, toxic metals, and pathogens: however the body's ability to deal with these assaults is entirely determined by the comprehensiveness by the of the nutrition taken in via the food and supplementation."

This is an amazing book!  I share this excerpt to point out the difference between dieticians and Clinical Nutritionists (i.e. Me! ) .  I don't believe all dieticians are horrible, I just know from experience and education our backgrounds typically are very different. 

As a Clinical Nutritionist with a Master's degree I am trained in biochemistry, cellular biology and metabolic pathways.  I also have much education in exercise science, psychology and brain chemistry.  I point this out not to toot my own horn but to differentiate the care one receives from different professionals.  I work with my clients on a personal and individual level not only with calories and macronutrient (proteins, carbs, fats) recommendations, but with micronutrients (vitamins, minerals, phytochemicals, fatty acids), metabolic distubances (food allergies, detoxification, etc.) and behavioral and emotional aspects of eating.

Chapter 1.
" Our bodies are complex organisms, electrical in nature, consisting of trillions of cells made up of at least eighty different minerals, thousands of different proteins, fatty acids, organic acids, lipids, sugars and of course water.  Our cells undergo billions (yes billions with a "b") atomic and molecular reactions every second.  The efficiency and effectiveness of these reactions depend upon the adequacy and balance of all the nutrients involved, directly and indirectly.  One missing or inadequately supplied nutrient disrupts the entire metabolic factory or worst case, can shut down entire metabolic pathway."

This is exactly true and is why I have invested my time, energy and money to study Functional Medicine.  Metabolic testing for nutrients, allergies, detoxification, etc. is the way we will truly be able to manifest vibrant health.  WE now have the possibility at looking at our own individual nutrient needs.  Let's test... NOT Guess!    

I am so excited to offer Nutrition Based Health Care through cutting edge research.  We can feel and look our best when we give the body what it needs and remove what is inhibiting optimal function.  Let's get it done today!

Monday, March 4, 2013

Healthier Shepherd's Pie

Happy St. Patty's Day!  Shepherd's Pie
 1 teaspoon plus 2 tablespoons coconut oil
1 1/2 cups diced onion
2 large cloves garlic, minced
2 teaspoons chopped fresh thyme leaves
2 pounds ground lamb (or lean turkey or organic beef or bison)
1 teaspoon Himalayan pink salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
3 tablespoons tomato paste
1 cup canned crushed tomatoes
1 bay leaf
3 tablespoons minced flat-leaf parsley leaves
1/2 pound button or cremini mushrooms, trimmed and quartered
3 cups cooked carrots and turnips (chop & simmer in skillet with water filled half way until tender)
1 large egg
4 cups cooked mashed sweet potatoes,
1/4 cup grated Daiya vegan cheddar

Directions Grease a 3-quart 2- to 3-inch-deep gratin dish or casserole with a 1 teaspoon melted coconut oil. In a large skillet, heat 1 tablespoon of the coconut oil over medium heat. Add the onion and sauté, stirring frequently, until golden, about 10 to 12 minutes. Add the garlic and thyme and cook for 1 minute more. Add the meat, break it up with a wooden spoon, and cook until the meat loses its red color, about 5 minutes. Add the 1 teaspoon salt, 1/4 teaspoon pepper, and tomato paste and cook for 1 minute more. Add the crushed tomatoes and bay leaf and bring to a simmer. Cover and cook for 20 minutes. Remove the bay leaf and spoon off any excess fat if needed. Stir in the parsley and add salt and pepper to taste. Heat the remaining 1 tablespoon coconut oil in a skillet over medium-high heat and sauté the mushrooms until golden, about 5 minutes. Season with salt and pepper. Set aside. Preheat the oven to 350 degrees F. Spread the meat mixture over the bottom of the casserole, top with the mushrooms, and then the carrots and turnips. Beat the egg into the potatoes and spread them completely over the vegetables to finish the pie. Bake for 30 to 40 minutes, until heated through.
If desired, sprinkle on the cheese on top and broil the pie under a preheated broiler. Serve immediately.

*recipe modified from food network