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Kicking Candida To The Curb- Plus A Buttery Dinner Roll Recipe

Candida Albicans is often recognized as a yeast overgrowth affecting areas such as the mouth, intestinal tract, skin and vagina. One of the quick ways I determine if Candida is present with my clients is by having them stick out their tongue. A white coating on the tongue as seen in the picture above indicates that Candida is present, but this is just one of the many ways we will know.

Is This You?

  • White coating on tongue (also know as oral thrush)

  • Brain fog

  • Exhaustion

  • Bad breath

  • Digestive problems (gas and bloating)

  • Cravings for sugar

  • Rectal itching

  • Anxiety, depression or anger for no reason

  • Memory loss

  • Irritability

  • Vaginal infections

  • Skin flushes

  • Loss of sex drive

  • Weak immune system

  • UTI

  • Nail fungus

These are all symptoms that indicate a Candida overgrowth. Now before we send in the big guns to kill off all signs of candida know that a healthy amount of candida is needed to aid in digestion. It is the overgrowth of candida that contributes to an imbalance causing the above symptoms which is why I recommend doing a Candida cleanse one to two times each year to keep things in check.

How You Get Candida

  • Over consuming sugars (white flour, junk foods, cookies, cakes, pastries, candy)

  • Too much alcohol (especially beer)

  • Stress

  • Antibiotics, which kill our good bacteria and create a cozy environment for Candida to thrive

  • Diabetes- elevated blood sugar levels feeds Candida allowing it to grow and take over

  • Birth control

  • Weak immune system

The Candida Diet

One of the most important parts of the Candida cleanse is the diet. The food that we eat is the food that they eat. There is no supplement or magic pill on the market that will eliminate Candida without the support of the Candida Diet and vs versa. Starving the Candida is the first step and you can do this by avoiding the following foods:

  • Sugars (including maple syrup and honey)

  • Alcohol

  • Grains: Glutinous grains or anything made with it, such as bread or pasta as well as white rice.

  • Fruit: ALL fruit!

  • Meat: cured, smoked, vaccum sealed or processed meats

  • Dairy: except eggs

  • Nuts: Peanuts, cashews and pistachios

  • Mushrooms

  • Condiments: ketchup, mayo, mustard, relish, soy sauce, etc.

  • Vinegar: except apple cider vinegar

  • Fats & Oils: Peanut oil, corn/canola oil, soy oil

  • Beverages: Coffee, black and green tea, soda, energy drinks and fruit juices

I know you may be reading this and thinking, "WHAT CAN I EAT?" Join my FREE (private) Facebook group, Soul Food Community for daily support on how to swap out foods and collect some delicious recipe ideas that will make your Candida cleanse a breeze. Then focus on eating the following:

  • Vegetables: the options are endless

  • Meat: beef, chicken, lamb, turkey

  • Fish (just be mindful of the source)

  • Nuts & Seeds: almonds, flax, hazelnuts, pecans, sunflower, walnuts, pumpkin, etc.

  • Non-Glutinous Grains: Buckwheat, millet, oat, quinoa etc. (don't forget to check out the recipe below)

  • Herbs & spices: delish!

  • Oils: Coconut oil, olive oil, sesame oil, flax oil, red palm oil

  • Seasoning: lemon juice, coconut aminos, apple cider vinegar

  • Beverages: Chicory root coffee, all herbal caffeine free teas, warm lemon water

  • Sweeteners: Stevia, xylitol (your new best friends)

Killing the Candida and repopulating the good bacteria will also be extremely important to round out your Candida protocol to ensure symtoms do not return.

I want to just take a minute to tell you that the Candida Cleanse is NOT hard! We make it hard! In fact, the majority of my clients go on to the live mostly candida approved diets long after we are done, because they have mastered all the wonderful things they CAN eat and CAN enjoy. This is why I am serving up a toasty warm Buttery Dinner Roll recipe, just to prove it to ya!

These buttery rolls have a soft, moist centre and taste as if they are already buttered!

Loaded with fiber and healthy fat, these buttery rolls are totally guilt free and 100% Candida Approved!

Buttery Dinner Roll

Makes 7 Rolls


  • 2 tbsp psyllium

  • 1 tbsp ground chia seeds

  • 1/2 cup water

  • 2 eggs

  • 2 tbsp coconut oil

  • 1/2 cup low fat canned coconut milk

  • 1 ml Sweet Leaf Stevia

  • 1/2 cup oat flour

  • 1/2 cup coconut flour

  • 1/2 tsp salt

  • 1 tsp baking powder


  1. Preheat oven to 400F.

  2. Combine psyllium, water and chia seeds in a bowl and let sit for 2-3 minutes forming jelly consistency.

  3. Stir in eggs, warmed coconut oil, coconut milk and stevia.

  4. Now add dry ingredients: oat flour, coconut flour and salt.

  5. Stir to combine.

  6. Grease muffin tray with coconut oil. I also added a small piece of parchment paper on the bottom of each cup just to make sure they slid out without a fuss.

  7. Fill each muffin tray with 1/4 cup of dough.

  8. Bake for 50-60 minutes, or until crisp on the outside and dry on the inside. You can check this with a tooth pick.

  9. Let cool on a cooling rack. Refrigerate in an air tight container.

Note: The key is to get the outside browned and firm and the inside slightly moist but not soggy. The psyllium keeps the inside quite moist and buttery, don't be fooled by the outside looking cooked, pressing down gently on top of each bun will allow you to see how moist the inside still is. We are going for firm, with a slight bounce.

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