My most popular healthy food recipes.

I've created many customizable recipes, offering options based on your specific wellness needs and goals, using the cleanest, whole food ingredients that are easy to find, easy to use and that deliver big flavors. All of my healthy recipes are dairy-free, gluten-free, grain-free, soy-free and sugar-free but I will always give you options of adding those back in if those are in your clean eating toolbox. Should you like to further explore my elaborate healthy recipes index, featuring more dips, sauces, salads, sweets, smoothies, soups, stews, proteins, snacks and side dishes, please head on over to the Client Portal for more information. For now, enjoy my healthy recipe creations and tag me on pics you share via social media.

Posts tagged dairy free

Egg Yolk Walnut Cookies

Egg Yolk Walnut Cookies

Eggs are one of nature’s perfect foods, especially the egg yolks. No reason to fear this golden yellow delicacy as it’s full of healthy fats, nutrients and it makes everything taste better. These healthy cookies are not too sweet, low-carb and satisfying. Egg yolks contain choline, an essential nutrient we can make in our liver, but we still need more. Choline supports our liver function by moving fat and cholesterol out, brain function, nervous system and muscle movement. One egg contains 115 mg of choline and it’s recommended that we get anywhere between 425-550mg per day as an adult. What better way to get more egg yolks in you than eating a nutritious cookie?

sweetsKristin SmithApril 18, 2021gluten free, dairy free, sugar free, keto, low carb, cookies

Braised Grass-Fed Beef Shanks

Braised Grass-Fed Beef Shanks

Braising meats is a delicious and healthy way to prepare a one pot meal that’ll last for days and give you multiple uses. My healthy Braised Beef Shank recipe is easy and doesn’t require all day to cook. Most braising recipes call for dredging the meat in flour, searing both sides and then braising. We know that grains can cause a leaky gut, when molecules leach out of our gut and intestines through perforated holes in the endothelial lining caused by certain pro-inflammatory foods. In my nutritious recipe, searing the meat on both sides in ghee, grass-fed butter or tallow, creates a crispy outer crust prior to adding in the bone broth. Simmering for just three hours produces a tender, very flavorful meat that can be used shredded in scrambled eggs, used in a soup, tacos or plain with a dollop of your favorite plain yogurt of choice. The bone marrow in the bones are just an added bonus of healthy fats that’ll keep you satiated and nourished for hours.

dinner, ProteinsKristin SmithApril 18, 2021gluten free, dairy free, sugar free, keto, carnivore, low carb

Chicken Pizza Crust

Chicken Pizza Crust

My Low-Carb Chicken Pizza Crust recipe is so easy to make, nutritious and delicious. Using rotisserie chicken, eggs and raw-milk cheese as the base makes this pizza crust recipe full of protein, healthy fats and zero carbs. Called a "meatza" in the keto and carnivore world, this pizza has the appearance of real dough but is void of all flours, leaving more space to add nutritious toppings like veggies.

BreadsKristin SmithApril 2, 2021gluten free, dairy free, sugar free, keto, carnivore, low carb, pizza crust, pizza

Mashed Cauliflower

Mashed Cauliflower

My kids love this Mashed Cauliflower Recipe that's filled with healthy fats for a decadent side dish. Picky kids can't resist mashed cauliflower, and what a great way to get some veggies on the plate that are not starch filled, like potatoes. Mashed cauliflower is a low-carb alternative to mashed potatoes, rice and pasta. It's heavenly under steak and under scrambled eggs for a breakfast bowl. A great go-to for any weight loss journey.

SidesKristin SmithApril 2, 2021gluten free, dairy free, keto, low carb

Blender Hollandaise Sauce

Blender Hollandaise Sauce

When looking to add healthy fats to your diet, easy sauces is a delicious place to start. My Blender Hollandaise Sauce is filled with nutritious fats like pasture-raised, grass-fed ghee or butter and egg yolks, creating a decadent addition to eggs, steak and veggies. Healthy fats fuel our gut and brain health, make our hormones and improve our energy levels. Fats also keep us satiated and full helping us maintain and lose weight.

saucesKristin SmithApril 2, 2021gluten free, dairy free, sugar free, keto, carnivore, lowcarb

Healthy Veal Piccata

Healthy Veal Piccata

A healthy Veal Piccata recipe made without flour is a nutritious dinner that will not spike your blood sugar level. Pasture-raised veal provides you with lean protein, zinc, riboflavin and vitamin B's. Adding healthy fats, such as ghee or grass-fed butter, will enhance the flavor and keep you satiated and nourished, helping you maintain your weight and support you on a weight-loss journey.

dinnerKristin SmithApril 2, 2021gluten free, dairy free, keto, low carb

Easy Slow Cooker Ribs

Easy Slow Cooker Ribs

You don’t need a fancy grill or smoker to make delicious BBQ ribs. If you’re a city dweller like me, with zero outdoor space, you improvise the way you cook meats. This healthy, slow-cooker rib recipe is easy and nutritious. Using pasture-raised pork is important to keep your food toxins too a minimum. Toxins are stored in the animals fat and who wants to give up eating that melt-in-your-mouth fat? Try this rib recipe dry (just sea salt or seasonings) or wet (add your favorite sugar-free BBQ sauce) and enjoy knowing that you stayed clear of rubs with rancid seed oils, hidden sugars and conventionally-raised pork by cooking them at home.

ProteinsKristin SmithApril 2, 2021gluten free, dairy free, keto, low carb, carnivore

Oven Roasted Pork Belly

Oven Roasted Pork Belly

Pork belly cooked anyway is a decadent treat. This pork belly recipe is easy, delicious and a healthy fat powerhouse. Make sure to purchase pasture-raised pork belly leaving the toxins behind. Toxins are stored in the fat of the animal, so supporting conventionally raised animal products supports the continued use of hormones and antibiotics. Conventional pork is also full of omega-6 fatty acids due to the corn and soy feed. Whatever is in that animal gets transferred to your gut where inflammation starts. This healthy, roasted pork belly recipe gets a nice crusty outside while staying buttery soft inside. Chop up the leftovers and throw them in your morning omelet.

ProteinsKristin SmithMarch 23, 2021gluten free, dairy free, keto, low carb, carnivore

Yogurt-Berry Protein Parfait

Yogurt-Berry Protein Parfait

Head to any coffee shop and you'll see yogurt parfaits that look healthy. They're loaded with inflammatory, non-organic dairy, sugar laden flavors and granola on top featuring oats, rancid seed oils and sugar. Instead, opt for making your own, fueled by a clean, full-fat yogurt option, fresh organic berries and protein powder. Easy to make, full of nutrients and an easy snack or meal addition.

BreakfastKristin SmithMarch 3, 2021gluten free, dairy free, keto, low carb

Zero Carb Bread

Zero Carb Bread

This Zero Carb Bread recipe is easy to make, delicious and nutritious. Using cooked rotisserie chicken and pasture-raised eggs as the base make this bread recipe high in protein and healthy fats. We need protein to build muscle and fats to make our hormones and both to keep us satiated and nourished. Low-carb, keto and carnivore dieters will enjoy this bread recipe for sandwiches and buns.

BreadsKristin SmithFebruary 23, 2021gluten free, dairy free, keto, low carb

Braised Beef Cheeks

Braised Beef Cheeks

Beef cheeks are not the prettiest meat to look at, but they are a decadent and nutritious cut of beef that will become you're go-to once you try them. My Beef Cheek recipe is easy to make, full of collagen, healthy fat, vitamins and minerals. Beef cheeks are a muscle meat and therefore need a lot of time to cook and breakdown the connective tissue, which gives you their amazing sticky texture.

ProteinsKristin SmithFebruary 16, 2021gluten free, dairy free, sugar free

Post-Workout Smoothie

Post-Workout Smoothie

Post-workout smoothies help us recover, repair and renew our muscle tissues after a hard weight-bearing session. My post-workout smoothie recipe features just three ingredients: protein powder, water and frozen berries (a banana works too). Refueling with my smoothie recipe will help you replace lost glycogen stores back into your muscles so that muscle protein synthesis can start again.

SmoothiesKristin SmithFebruary 5, 2021gluten free, dairy free, sugar free, smoothies

Low-Carb Coconut Flour Chocolate Chip Blondies

Low-Carb Coconut Flour Chocolate Chip Blondies

My Low-Carb Coconut Flour Chocolate Chip Blondie recipe is easy to make and offers you a healthier alternative to dessert. Coconut flour is a gluten-free, grain-free, low-carb and nutritious ingredient to use for baking. Coconut flour contains fiber and MCT's (medium chain triglycerides), making it beneficial to both gut and brain health. The higher fiber content supports a stable blood glucose level throughout the day and you’ll feel more satiated after enjoying just one due its higher fat content.

sweetsKristin SmithFebruary 3, 2021gluten free, dairy free, sugar free, grain free, coconut flour, cookies, brownies, chocolate

Paleo Buffalo Wings

Paleo Buffalo Wings

Super Bowl Sunday, or any night, means making my healthy buffalo wings recipe. I keep them paleo and nutritious by using organic, pasture-raised chicken, sugar-free buffalo sauce and by baking instead of deep frying in cheap, rancid seed oils. Using pasture-raised chicken for this Buffalo Wing recipe ensures you taking in less pro-inflammatory toxins that wreak havoc on your cellular health.

ProteinsKristin SmithJanuary 26, 2021gluten free, dairy free, sugar free, grain free, oil free, chicken thighs

Crispy Oven Baked Chicken Thighs

Crispy Oven Baked Chicken Thighs

Living a healthy lifestyle means avoiding fried foods. Fried foods are most often cooked in rancid seed oils, such as canola, grapeseed, safflower and sunflower oils. Before these even hit your plate, they’ve undergone multiple industrial manufacturing processes that create an unstable food product that is detrimental to our cellular health. My Crispy Oven Baked Chicken Thigh recipe is the solve to that. Allowing your skin-on chicken thighs to air out, uncovered in the fridge overnight, you will obtain a crispier outside and moist inside finished dish. Chicken thighs are a better option than white meat chicken due to the healthy fat in the skin and meat. More omega-3 fatty acids for you mean more flavor, satiety, gut and brain healing benefits and increased sex hormone production due to the saturated fat. Don’t fear the healthy fats- we need them to reach optimal health. Enjoy my Crispy Oven Baked Chicken Thigh recipe over a fresh salad of greens, mixed in with your favorite grain-free pasta or wrapped in a low-carb wrap.

ProteinsKristin SmithDecember 29, 2020gluten free, dairy free, sugar free, grain free, oil free, chicken thighs

Dairy-Free Chocolate Fondue

Dairy-Free Chocolate Fondue

Chocolate fondue was a childhood favorite of mine. Now, with some healthy upgrades, I’ve brought this Dairy-Free Chocolate Fondue recipe to my kids with better-for-you nutrition. We now have access to some incredible sugar-free chocolate brands widely available and they make a difference to our health. By replacing pro-inflammatory sugar with monk fruit, erythritol or stevia, we can better control our blood glucose levels. And, they taste great. While a small amount of people may not be able to tolerate these sweeteners, most people are able to enjoy chocolate desserts without all of the sugar. I chose to mix both dairy-free semi and dark chocolate morsels to create a more balanced flavor. Over 75% of people worldwide are sensitive to dairy and this Chocolate Fondue Recipe is completely dairy-free. Using creamy, full-fat coconut milk creates a decadent texture and taste, but any dairy-free milk will work just fine. Cocoa powder is known for its anti-oxidant plant derived compounds, polyphenols. These polyphenols have health benefits such as fighting off oxidative stress on a cellular level.

sweetsKristin SmithDecember 28, 2020gluten free, dairy free, sugarfree, chocolate

Dairy-Free Butternut Squash Mac & Cheese

Dairy-Free Butternut Squash Mac & Cheese

Butternut squash is my go-to ingredient when I’m craving a nourishing and creamy sauce. Butternut squash is actually a fruit, not a vegetable, and makes for a deliciously healthy and satisfying ingredient when roasted and pureed. This nutrient dense Butternut Squash Mac and Cheese recipe is delicious over low-carb roasted veggies, kelp or shirataki noodles, as well as over protein sources, such as chicken and flank steak. Butternut squash, compared to sweet potatoes, have less calories, fewer net carbohydrates and serves up a bold vitamin A and vitamin C punch. Vitamin A and C are important antioxidants in your body that protect your cells from damage caused by free radicals. This Butternut Squash Mac and Cheese recipe also includes healthy fats to keep you full and satiated, helping you lose and maintain your weight by keeping your blood sugar levels balanced, staving off sweet cravings.

SidesKristin SmithDecember 16, 2020vegan, gluten free, dairy free, sugarfree

Paleo Chocolate Chip Tahini Cookies

Paleo Chocolate Chip Tahini Cookies

This Paleo Chocolate Chip Cookie recipe is a delicious and healthy upgrade from a regular chocolate chip cookie. My cookie recipe features tahini, a ground sesame seed paste. Often used in savory recipes, I like to use this creamy seed butter in desserts. Tahini contains ALA’s (alpha-linolenic acid), an omega-3 polyunsaturated fatty acid that is good for supporting heart health. Healthy fats keep us satiated so we don’t keep grabbing for more foods, helping us control our blood sugar levels. Tahini’s glycemic load is zero. Glycemic load takes into account the serving size of a given food to estimate its impact on your blood sugar. Tahini also contains a nice amount of protein, thiamin and vitamin B6, all great for overall health and increased energy.

sweetsKristin SmithDecember 11, 2020gluten free, grain free, sugar free, cookies, chocolate, dairy free

Paleo Tahini Brownies

Paleo Tahini Brownies

The star of these deliciously moist brownies is Tahini, a paste made from ground sesame seeds. This Paleo Tahini Brownie recipe is a one-bowl wonder with nutritious benefits. Tahini contains ALA’s (alpha-linolenic acid), an omega-3 polyunsaturated fatty acid that is good for supporting heart health. Healthy fats keep us satiated so we don’t keep grabbing for more foods, helping us control our blood sugar levels. Tahini’s glycemic load is zero. Glycemic load takes into account the serving size of a given food to estimate its impact on your blood sugar. I love that these Paleo Tahini Brownies contain zero flours, including nut/seed flours, making these even lower in calories and carbs.

sweetsKristin SmithDecember 8, 2020gluten free, dairy free, sugar free, chocolate, brownies, grain free

Gluten-Free Oatmeal Walnut Cookies

I rarely cook or bake with grains but once in a while my kids will ask me for a traditional oatmeal cookie. Nothing I do is traditional, but this gluten-free Oatmeal Walnut Cookie recipe is a healthier version of what your grandma used to make. With the continuing rise of obesity, type 2 diabetes and insulin resistance, I lowered the amount of blood sugar spikes by using low-glycemic sweeteners and almond flour. Gluten-free oats can be a good carb addition IF you’re looking to eat higher carb foods, and yes, there are those folks still out there. The walnuts in this gluten-free oatmeal walnut cookie recipe are a smart replacement for chocolate chips because walnuts contain the most abundant amount of omega-3 fatty acids, like ALA, than other nuts. ALA’s are great for heart health and reducing inflammation in the body and are a precursor to other omega 3 fatty acids, EPA and DHA, all great for our brain health as well.

sweetsKristin SmithDecember 4, 2020gluten free, sugar free, dairy free, cookies