Episode 35 - Goodness Me!

Coconut Oil, Kid Party Friendly Foods and InstaPot 101

Introduction – 0:05-4:05
Janet is off enjoying the last week of summer, so this week we have a special guest, Sandy Pomeroy!
Sandy has been apart of Emily’s life since she was a young girl and has been involved with Goodness Me! For 19 years.
Emily and Sandy talk about Sandy recently becoming a grandmother and her amazing new book, Grain-Free Goodness!


First Segment: Hot Topics – 4:05 – 21:10
Social media has gotten all fired up about an article based on a YouTube video from a Harvard professor that claims coconut oil is poison.
Sandy and Emily debunk this article and talk about the truth about fats and how to use and incorporate healthy, good fats into your diet.
Emily and Sandy also touch on fermented foods, and why they’re beneficial to your diet! Sandy shares a great recipe for fermented cauliflower.

Sandy’s Easy DIY Fermented Cauliflower

  • 2 Teaspoons Sea Salt
  • 2 Cloves Garlic – Slightly Crushed
  • 4 Cups Water
  • 1 Head of Cauliflower (cut into small florets)
  • 1 Mason Jar
  1. Dissolve sea salt in water to create brine
  2. Add cloves of garlic to mason jar
  3. Fill mason jar with cauliflower florets
  4. Pour brine into mason jar
  5. Seal and keep sealed at a stable room temperature for one week
  6. Open and enjoy!

*Keep Refrigerated After Opening*

Article for reference:


Opposition to article:




Second Segment: Audience Questions – 21:50-30:50
Emily couldn’t contain her excitement recording with Sandy this week and hijacked the audience questions!
Emily’s eldest is turning 7! Emily wants to know from Sandy’s experience, which route should you go with birthday party food?
There’s many options – the standard pizza, cake and junk food, sticking with these classics but taking a healthier route, or just serving the kids what you want them to eat?

Sandy says, a lot of kids are interested in trying different or “strange” food - but not all kids are experimental so make sure you have a back-up for those kids. Sandy recommends making a healthy cheeseball, or chicken wings. If you’re doing a pizza – try some healthier options.
Stray away from pop, because we have great options for punches or iced teas that you can make.
Kid’s birthday parties are a time where you can be fun and think outside the box!

Emily also asks Sandy about her InstaPot, she knows that Sandy loves hers and wants to know what she is making!

Sandy says, the InstaPot is great! But it does take some getting used to. Meat based recipes that she’s published in Grain-Free Goodness that normally take 3-4 hours only take 30 minutes in the InstaPot and can be finished up on the BBQ.
But there is a lot of great stuff you can make including hummus, beets, spaghetti squash, and bone broth.
Just make sure to watch the water levels and don’t be afraid of it!

What’s For Dinner? – 31:00 – 33:05

Tonight, Sandy is making her delicious, chicken bruschetta – this recipe is featured in her book, Grain-Free Goodness!

Baked Bruschetta Chicken
Grain-Free, Keto and Dairy-Free Adaptable

This is an excellent recipe during the summer months when the garden is filled with fresh tomatoes. Serve with a simple salad and you have dinner in no time!

  • 2 medium ripe tomatoes, finely diced
  • ½ tsp. dried basil
  • ½ tsp. dried oregano
  • ½ tsp. dried thyme
  • ½ tsp. Herbamare
  • 2 boneless, skinless chicken breasts
  • ½ cup almond flour
  • ½ tsp. Herbamare
  • ¼ tsp. garlic powder
  • ¼ tsp. fresh ground black pepper
  • 2 tbsp. coconut oil or coconut oil butter ghee
  • 1 cup crumbled goat’s milk feta (optional – leave out for dairy-free)


  1. Place the diced tomatoes in a bowl and sprinkle with the herbs (basil, oregano, thyme, and Herbamare)
  2. Stir and let sit to marinate while you prepare the chicken
  3. Slice the chicken breasts in half horizontally
  4. Combine the almond flour and seasonings (garlic powder, Herbamore, and black pepper)
  5. Dip each piece of chicken in the breadcrumb mixture to coat
  6. Preheat the oven to 325 degrees Fahrenheit
  7. Melt the coconut oil or coconut oil butter ghee over medium heat
  8. Add the chicken pieces and brown them on each side (about 3 to 5 minutes per side)
  9. Transfer the chicken to a glass baking dish and bake in the preheated oven for 20 minutes
  10. Remove and top each chicken piece with the tomato mixture
  11. Sprinkle the crumbled cheese on top, If using
  12. Place back in oven for 5 more minutes
  13. Remove and serve

Serves 2 to 4


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