Coconut Fish Soup (Jamaican Rundown)

Coconut Fish Soup

One of my favourite all time soups to have simmering on the stove is pink and full of flavour! It has easy ingredients for a quick meal, but packs a punch when it comes to a satisfying hunger.

This recipe started as a Jamacain Rundown recipe years ago, and after many alterations, has become what I like to call “Coconut Fish Soup”….or Pink Fish Soup, depending on the day and who I’m serving it to! The spices are much more subtle then a rundown and it is not served with fresh coconut milk (unfortunately) but the canned stuff you can buy in any grocery market. All of the ingredients are easy to find, most you might even already have on hand.

You can serve this stew alone with biscuits or over rice. Either way, it is very filling and the flavour only gets better reheated as left overs.

Coconut Fish Soup Recipe

Serves 6

  • 1 x tbsp olive oil
  • 1 x diced sweet red pepper
  • 1/2 x diced medium sweet onion
  • 1 x minced garlic clove
  • 1 x can coconut milk
  • 1 x 795 ml (28 oz) can diced tomatoes
  • 1 1/2 – 2 lbs white fish (I used cod and diced it)
  • 1 bay leaf
  • 1 x tsp thyme
  • 1 x tsp smoked paprika
  • Salt and pepper to taste
  • 1 x tsp white vinegar
Cod diced into bite size chunks

Heat olive oil in large pot over a medium heat and add peppers, garlic and onions until soft.

Pour in coconut milk, diced tomatoes and all their juices and let heat up. Add bay lead and spices.

Once the stew has started to simmer slightly, add uncooked fish in bite size chunks, or add full fillets as they will break down once they are cooked.

Simmer for 10-12 minutes on low-medium and then add the vinegar before serving. And your done!

This soup can be stored in the refrigerator for up to 3 days and makes a delicious quick lunch if reheated.

Sugar Free Lemon Ice Cream

Sugar free lemon ice cream

With all of the added stress going on in today’s world, I have been having a serious craving for ice cream. Funny thing is I haven’t had ice cream in over 2 years and honestly haven’t missed it. But all of a sudden, after dinner every night I get this overwhelming desire to stick my face into a tub of creamy, frozen milk!

Since I do not eat sugar, I started brainstorming a recipe for a way to relieve this craving (they say the only way to get rid of a craving is to just eat it). My version couldn’t have any sugar, and i don’t have any fancy ice cream gadgets, so it also had to be super simple….and quick! I wanted ice cream now!

So after going through my fridge and making an inventory of what I had on hand, I came up with this incredible and easy way to make ice cream that you can eat in a half hour!! Whoa hoo!!!

I used lemon because it is one of my favourites, and also because it is what I had on hand. But I imagine you can use anything in the recipe! Strawberries, raspberries, blueberries, cocoa, coconut, whatever your poison is!

Sugar Free Lemon Ice Cream

Makes 12 small portions (I eat two in a sitting)

  • 6 oz cream cheese (softened)
  • 1/2 cup heavy cream
  • 2 tbsp butter (softened)
  • 1/2 cup sweetener (I use monk fruit)
  • Juice from half of a lemon
  • Grated lemon rind from 1 full lemon

These measurements were absolutely perfect for me, but feel free to play around a little. Maybe less sweetener or more lemon! The recipe is super simple, so it is pretty hard to mess up.

Easy 5 ingredients for sugar free lemon ice cream

Once I had all of my ingredients in my mixing bowl, it was as easy as turning it on the whipping setting and scraping the sides and bottom to make sure everything was incorporated.

Once all of the lumps were gone, I scooped it into individual servings on a tray using parchment paper. You can also put it in a container to scoop out just like ice cream, but I wanted it to freeze fast so I could eat it as soon as possible!!

Individual sugar free lemon ice cream bites

Place in freezer for a minimum of 30 minutes for individual servings or 60-90 minutes for a container. Once they are frozen, take out and let sit for a couple of minutes….then eat!

***Authors note: one of the best parts of this recipe is licking the bowl! Do not miss out on this opportunity!!

Anyone Else Thinking About Food Preservation Lately?

I am exciting to be back to Friendly Food and all of my friends here on this blog! I have been locked out for nearly 2 years, unable to retrieve my password after my email went down, but alas! I have found it and I am back!

I hope everyone has been super awesome and finding ways to bring comfort and healing through cooking and food preparation! So much has changed in the past two years, and no doubt everyone is a little on edge now a days with the current world situation.

As we near our one year anniversary of being stuck at home due to the COVID pandemic here in Canada, I have really started to change my way of thinking when it comes to food. I still eat mostly keto and fresh local foods as often as possible, but after a couple of shortages on things like meat, it really makes you open your eyes to a world of preservation and sustainability!

You will find my posts have changed to adapt these new realizations as I start exploring new ways to stock my pantry, grow my own food and work with farmers as often as possible. I believe I am not the only one who has been having these same thoughts, so I hope we can all learn and grow (lol, no pun intended) together in this new world of uncertainty.

So how have my friends been holding up? Anyone else wondering how long you can store a potato or what you can and cannot freeze dry? 😉

PB & J in a Bowl

It is hard to come up with keto breakfast ideas that do not include eggs. Traditional breakfasts are always chalked full of carbs. French toast, pancakes and cereals are on every breakfast buffet in North America.

I am always about simplicity when it comes to keto. No crazy ingredients, no fancy products. Just natural foods that taste good together! I was getting sick of eggs every morning and was on the search for a sweeter alternative that I could pack up and take to work.

One day I was craving peanut butter and didn’t feel like eating it off a spoon (I could eat a whole tub that way). I had some strawberries in the fridge and got the brilliant idea to have peanut butter and jelly in a bowl! This super simple recipe is now a staple in my breakfast routine and is frequently found in my lunch bag at work. I also have it if I am craving a dessert after dinner.

Keep in mind that strawberry carbs will add up (approx 1 carb per berry) so do not over do it. Make sure to use all natural no sugar added peanut butter.


  • Strawberries, raspberries, blackberries or a combination of all three
    All natural peanut butter
    Stevia to sweeten if desired

There is no trick or complexity here. Put berries on bowl, top with PB and microwave for 1 minute (45 seconds for raspberries. They cook faster and will bubble out of the bowl, so keep a close eye on them)

Great with or without stevia. It depends on the sweetness of the berries or the intensity of your sweet tooth!

Sausage and Feta Stuffed Peppers

The perfect recipes for me include meat, a green veggie and cheese. You can almost always put anything from these threes categories together and get magic! I often experiment with this theory and sometimes come up with a true winner!

Meet the sausage and feta stuffed pepper!

There are a couple of things to watch out for in this recipe. First, use unsalted diced tomatoes (there is enough salt in the feta cheese) and make sure there is no sugar added. Tomato sauce is full of sugar so just steer clear of that all together. Even better, make your own!

If using green peppers, a mild Italian sausage is awesome, but if you use sweet peppers, go hot Italian all the way! The hot and sweet combo is amazing!

I find there is enough spice in this dish without having to add anything at all. Tang of the peppers and tomatoes with the spice of the sausage and creaminess and saltiness of the feta is a perfect combo!


  • 28oz can of unsalted no sugar diced tomatoes
  • 4 green or sweet peppers
  • Feta cheese
  • 6 Hot or mild Italian sausage
  • Sour cream (optional as topper)

Cover the bottom of 9×13 pan with half of the diced tomatoes. If you aren’t using a glass pan (even if you are) you can line it with tin foil to make clean up a breeze. Slice peppers in half, removing all seeds and bitter white parts. Place peppers in pan on top of tomatoes and add 1 tbsp of crumbled feta cheese to each pepper.

I use small sausages and go through 6 for 8 peppers. This of course will depend on the size of your peppers and your sausage. Slice the sausage down the middle and remove casing. Stuff peppers with sausage meat almost all the way to the top.

Top with more feta cheese and spoon the remaining tomatoes on top!

Bake at 350 for 45 minutes or until peppers are soft and sausage is cooked all the way through. Top with a dollop of sour cream if you would like!

Please let me know if you try out this recipe and tell me what you think!

Keto Grilled Cheese

There isn’t many things that I miss since going keto. I can live without pasta, cake and that terrible tasting commercial bread. I don’t crave carbs anymore and am grateful for that.

The only thing that gets me is I love, love, love soup! On a chilly evening, nothing beats a steaming bowl of homemade soup. The only thing better is a hot bowl of soup paired with a grilled cheese! After months of wishing I could just whip up some delicious bread, butter and cheese, I decided to get creative.

I don’t use almond flour or coconut flour to try and recreate things I shouldn’t be eating, so that wasn’t an option. But one recipe that is a staple in the keto world is cloud bread. I had to see if it would hold up to a hot grill. Let me tell you, it’s buttery, crumbly and yummy!

If you haven’t made cloud bread, go here and check it out! The recipe may seem a little tricky the first time, but once you get used to it, you will add it into your regular rotation. It is only eggs, cream of tartar and cream cheese!

Once you have a batch of cloud bread ready, just use the same process to make a grilled cheese being careful that it does get a little more crumbly then regular bread.

Butter the flat part of the bread and drop in a hot pan. Fill it with cheese and anything else you love. I like onions, tomato, ham and in this case, Genoa salami.

Give it a try and let me know what you think! It has been a life saver for me when I get that intense cheesy craving every time I make homemade soup!