Paleo Apple Crisp Grain – Free Dessert


By Dr. Justin Marchegiani

This Paleo apple crisp recipe is amazingly simple, tastes great, and even leaves you feeling good after you eat it!  I am always a big fan of using whole-food ingredients (things you can pronounce) that provide good nutrition and zero gut-irritating foods and don’t cause your holiday binge to set you back on your health goals.


  • 8 Granny Smith apples
  • lemon juice
  • 1 cup of pecans
  • 1 cup of walnuts
  • 4 Tbsp. of Kerry gold butter
  • 1 heaping Tbsp. of raw organic honey
  • 1 handful of coconut flakes


1.  Slice 8 Granny Smith apples. I leave the skins on because it’s just easier that way. Use an apple slicer to make things more efficient. Once the apples are sliced, add just a little bit of lemon juice to prevent the apples from oxidizing (turning brown).

2. Add enough cinnamon so all of the apples are covered. Mix with your hands until everything is evenly covered.

3.  Put 1 cup of pecans and 1 cup of walnuts in a bag and crush them with a rolling pin.

4.  Add 4 Tbsp. of Kerry gold butter (in gold packaging) and 1 heaping Tbsp. of raw organic honey to a saucepan on the stove set at low temperature till everything is melted together and mixed evenly.

5.  Spread the crushed nuts on top of the apples, and 1 handful of coconut flakes can be spread on top of the apples as well for additional flavor.  The amount of nuts you need is really dependent on the size of the pan the apples are in. I recommend just covering everything as evenly as possible.  If you have extra nuts left over, they can be added to the apples to make the crust thicker if you’d like.

6.  Pour the honey-and-butter mixture over the apples evenly.

7.  Cook for 45 minutes at 350 degrees.  Serve with whipped organic whole cream or sugar-free coconut ice cream and enjoy!  Don’t tell your family till after they rave about how good it was that it was actually healthy for them!

Substitutions:  Coconut oil can always be subbed for butter.  Stevia and xylitol can be used as sugar substitutes for honey if you are trying to keep all sugar out of your diet.

Easy 10 Minute Chocolate Muffin (grain-free, gluten-free, dairy free)

Chocolate Muffin

Easy 10 Minute Chocolate Muffin (grain-free, gluten-free, dairy free)

Thanks to Caitlin Weeks – for this awesome receipe!

You can find the recipe here:

Allergies and Your Immune System

Allergies and Your Immune System

By Dr. Justin Marchegiani

Spring is here and so are allergies! This is the time of year were allergies are in great abundance. Flowers are in bloom so our grasses and many other types of pollen that our immune system has not been exposed to the last six months or so. When our body is being exposed to these environmental compounds, it is responding to them as if they are a foreign invader, like a bacteria or a virus. We know this is an inappropriate immune response; these environmental compounds are not out to hurt us. Our immune system is being overly sensitive; we need our immune systems to calm down so it can be more intelligent and pick out the real immune threats from the benign ones.

There are certain things we can do to help make our immune system more intelligent. Eating an anti-inflammatory diet is very helpful, this helps take stress off the immune system, it helps lower cortisol, it helps our immune system stay strong and smart so it can pick out the bad invaders from the not so bad. When we are overtired it’s common for us to overreact during certain situations. This analogy holds true for our immune system, the more inflamed we are, the increased chance our immune system will overreact.

Medication and allergies

 Medication and Allergies


The majority of medications that help with allergies such as Zyrtec, Allegra, Singulair and Benadryl usually work one of two ways; they suppress the immune response and or weaken the immune system or decrease the histamine response. If you are the kind of person that is interested in having optimal health the two pharmaceutical alternatives mentioned above don’t sound too great. It’s much better to make the immune system smarter and more intelligent and not just weaker and docile. Anytime you weaken the immune system you make yourself more susceptible to other chronic degenerative diseases.

Click here to find out how you can improve your immune system.

Some of the above drugs have side effects involving weight gain. Many patients I know are trying to lose weight, and are more than likely not aware that some of the medications they are using maybe potentially antagonizing their weight loss and body composition goals.


Some of my favorite natural compounds to help address allergies and inflammation

 Compounds of allergies

Quercetin: Is a bioflavonoid and it’s very helpful in helping in balance out the immune system, quercetin helps decrease inflammation as well as decrease your body’s histamine response. Histamine is what makes your body stuffy, congested, and makes your nose runny. This provides a natural solution for people that may have use Benadryl or other types of algae-based medications. Quercetin also has no side effects and is a powerful antioxidant as well.

NAC (n-acetyl cysteine): NAC is a sulfur-based amino acid that is a precursor for glutathione. Glutathione is our body’s master antioxidant and is primarily used to help quelch the fire of inflammation and free radical stress. The more stressed we are the more our antioxidant and glutathione systems are taxed and the increased chance our glutathione reserves will be depleted.

Many people out there aren’t eating enough high-quality protein sources and cruciferous vegetables such as broccoli, asparagus and cauliflower. If we don’t have the raw material amino acids to help make glutathione we have an increased risk of being overly inflamed and being susceptible to allergy symptoms as well.

Fish oil is an essential fatty acid in the omega 3 family which increases the prostaglandin 3 pathway (it’s highlighted in the picture below).  This pathway is anti-inflammatory and helps put out the fire in our body.  Avoiding refined omega 6 fats like vegetable oils like canola, soy, and cotton seed oil to name only a few can help decrease our prostaglandin 2 pathways which make us more inflamed.  As inflammation increases so does our chance of allergies.  Eating foods that help put out the fire and avoiding foods that help increase the fire is an easy way to help improve your allergies.

Consuming 4-8 grams of high quality fish oil that is in a triglyceride form tends to be the best.  Make sure you are consuming a high quality brand.  If your are burping up the fish oil, the brand may not be of good quality or your body isn’t producing enough enzymes to break down the fat.  A fish oil with lipase included can help decrease this problem.  To get to the root cause of your allergies, click here!




Low Carb Pumpkin Pancakes!

pumpkin pancakes

By Dr. Justin Marchegiani

This is an awesome recipe for the fall season.  It’s low carb, low sugar, no food allergens and tastes super great!

Here’s the recipe as follows:

-four large eggs

-1 cup of canned pumpkin

-1/2 a cup of almond flour

-1 teaspoon of baking powder

-1/4 cup of coconut milk

-1 teaspoon of vanilla

-1/2 teaspoon of nutmeg

-1 teaspoon of cinnamon

-crushed pecans optional

-1 to 2 tablespoons of butter and coconut oil

Reference:  Paleo comfort food cookbook.

Gluten Free Chocolate Pudding!

gluten free chocolate pudding

By Dr. Justin Marchegiani

This is a healthy gluten free chocolate pudding that is low carb with zero guilt.  This dessert contains no added sugar, gluten, or dairy and contains only healthy fat from coconut. You won’t believe something that tastes this good could be healthy for you.


1 cup of coconut milk – refrigerate  over night.  I use Thia stick or 365 whole foods brand.

1/2 tsp vanilla

1/4 cup of cocoa powder

Stevia to taste (I prefer sweet leaf brand).

Drain liquid from coconut milk throw out or use in protein shake. Mix the thick part with the rest of ingredients with a mixer then serve with blueberries or your choice of fruit and serve.

As you can see I really enjoyed it…

gluten free chocolate pudding

Can also use as a frosting on cake.

Thanks Cindy Newby for the great idea!

The entire contents of this website are based upon the opinions of Dr. Justin Marchegiani unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Justin and his community. Dr. Justin encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Dr. Marchegiani’s products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any products.