Pineapple Shrimp Scampi (UPDATE)

Sometimes you just need to revisit an old recipe and update the pictures.  So this is not a new recipe, just an update and a few tweaks. I found that the chicken stock is not really necessary, the pineapple, butter, and lemon provide enough liquid for this dish to cook and taste great. Also I really like to serve this over cauliflower rice.


2 tbs coconut oil

2 lbs of shrimp, peeled and deveined (I used fresh wild caught gulf shrimp)

5 tbsp of grassfed unsalted butter (I prefer the taste of butter, but ghee would also be acceptable in this dish)

1 medium sized onion, diced

6 cloves of garlic, minced

1 lemon juiced

1 cup of diced pineapple, plus any juice remaining (used store bough, already chopped pineapple)

3 tbsp of fresh parsley chopped

salt and pepper to taste


Melt coconut oil in a skillet on medium heat.  Add the shrimp and cook about 2 minutes on each side, until shrimp are pink. Remove from skillet.

Add butter to skillet and melt.  Add in onions and saute until translucent, about 5 minutes.  Add in garlic and saute for another minute.

Add in lemon juice, salt and pepper, and pineapple and cook for another 2 minutes.  Add back in the shrimp and coat with butter sauce to reheat.

Garnish with parsley and serve with cauliflower rice.

Sweet & Spicy BBQ Sauce

How many of you have stood in the condiment aisle at the grocery store looking for a BBQ sauce that didn’t contain sugar and only had ingredients you could actually pronounce? Yeah, pretty much impossible.  There is only one brand I have found that I will use in a pinch, but it contains agave nectar and I am not really cool with that. This recipe is super easy and will make you wonder why you never made your own BBQ sauce before.


  • 1 tbs coconut oil
  • 3 cloves of garlic, minced
  • 1 tbs paprika
  • 1/4 – 1/2 tsp cayenne pepper (add per your preference)
  • 1/2 tsp chili powder
  • 15 ounce can of no salt added tomato sauce
  • 1/2 cup apple sauce
  • 4 tbs coconut aminos
  • 3 tbs apple cider vinegar
  • 1.5 tbs honey
  • salt and pepper to taste (I added about 1/2 tsp salt and 1/4 tsp pepper)


  • Melt coconut oil in small sauce pan on medium.  Add in garlic and saute for about 30 secs.  Add in paprika, cayenne pepper, and chili powder and stir for about 30 secs.
  • After the spices start heating up and giving a nice smell, add in rest of ingredients and stir.
  • Allow the BBQ to simmer over low for about 30 minutes.  After this time the sauce should be reduced and thick.
  • Can be stored in refrigerator for about 2 weeks.

*If you are doing a Whole 30 leave out the honey and add 1/4 extra apple sauce.  It is will not be as sweet, but it will still be good.