dairy-free — My most popular healthy food recipes

Low-Carb Cherry Ice Cream

In honor of Breast Cancer Awareness Month, I created this nutritious, Low-Carb Cherry Ice-Cream recipe for my mom, a breast cancer survivor, and all the women who have been affected by this disease. Tart cherries bring a high amount of flavonoids, or anti-oxidants, to the table to possibly help mitigate musculoskeletal pain often associated with cancer treatments (studies are currently being looked at). Healthy fats support the integrity of the myelin sheath around every cell in our body, it benefits our brain health and helps us feel more satiated.

sweetsKristin SmithOctober 3, 2022gluten free, keto, low carb, grain-free, paleo, sugar-free, dairy-free, ice cream

Sugar-Free Chocolate Sorbet

When the heat is on the outside, who wouldn’t want a cold treat? Now, you can have something decadent and healthy. This healthy, Sugar-Free Chocolate Sorbet recipe is divine. I use allulose in all of my frozen desserts because it keeps the texture from becoming hard as a brick and icy. Allulose also is great because it doesn’t elicit an insulin spike, and keeping our insulin low and steady is crucial to good health.

sweetsKristin SmithSeptember 5, 2022gluten free, keto, low carb, grain-free, paleo, sugar-free, dairy-free, ice cream

Low-Carb Coconut Ice Cream

What if you could eat ice cream that actually had real, nutritional health benefits? My Low-Carb Coconut Ice Cream recipe is full of healthy fats and flavor. I use full-fat, canned coconut milk for the dairy-free base, organic, pasture-raised egg yolks, and allulose for a hint of sweetness. Use heavy whipping cream for an animal-based version. Allulose is a healthy low-calorie, alternative to sugar. It doesn’t affect blood glucose levels, making it ideal for people with insulin resistance, and type 2 diabetes. It also helps keep this ice cream smooth and creamy, unlike other sweeteners that can leave an icy consistency.

sweetsKristin SmithAugust 3, 2022gluten free, keto, low carb, grain-free, paleo, sugar-free, dairy-free, ice cream

Horseradish Cream Sauce

My nutrient packed Horseradish Cream Sauce recipe is the perfect low-carb, healthy condiment for your outdoor summer grilling feasts. This easy recipe delivers big flavor using antioxidant rich horseradish root, which comes from the cruciferous family of vegetables. Glucosinolate compounds (found in horseradish root) are responsible for its spicy flavor and help the fight against cancer by preventing oxidative stress associated with free radicals. This root vegetable also contains antimicrobial and antibacterial capabilities that help us fight off pathogens. This Horseradish Cream Sauce is delicious over steaks, chicken, fish, roasted vegetables, and as a dip for a crudite platter.

saucesKristin SmithJuly 13, 2021gluten free, keto, low carb, dairy-free, dips

Bolognese Sauce

My Bolognese Sauce recipe is nutritious, delicious and has multiple uses. Starting with clean proteins, such as pastured-raised, antibiotic free pork, is important so that you eliminate toxins such as additives, hormones, antibiotics and herbicides that are used in the feed. The fat on animals is where the toxins are stored so buying clean proteins is one way to ensure the integrity of the product. The fat on clean animal proteins is also where healthy omega-3 fatty acids are. Our body, gut and brain, need healthy fats for optimal human health. Supporting farmers that raise their animals responsibly also aids in regenerative farming practices - good for the environment, good for you. This Bolognese recipe is delicious over your noodles of choice, but it can also be enjoyed over scrambled eggs, roasted veggies and in a bowl topped with chopped fresh herbs and ricotta cheese.

ProteinsKristin SmithDecember 28, 2020gluten-free, dairy-free, sugar-free, keto, paleo, grainfree

Paleo Beef Stew

Eating in season is always the best way to eat for our bodies. Winter season calls for hearty soups and stews. My Paleo Beef Stew recipe is filled with nutrient dense ingredients that are in season, offering your body the most bio-available vitamins, minerals, amino acids and fats. Starting with grass-fed beef helps reduce incoming toxins that affect our immune system, digestive system and brain health. Grass-fed beef contains higher amounts of omega-3 fatty acids than conventionally raised beef. Beef bone broth offers us collagen and amino acids that not only heal our gut but help us maintain stronger bones, better hair growth and nails and replenish muscle tissue and cells.

soupKristin SmithDecember 28, 2020gluten-free, dairy-free, sugar-free, carnivore, keto, paleo, stew

Low-Carb Vanilla Buttercream Frosting

Occasions deserve the occasional treat and my Low-Carb Vanilla Buttercream Frosting recipe is just that. A guilt-free and decadent cupcake filled with healthy fats, like coconut cream. Coconut cream has almost zero net carbs and contains lauric acid, a medium-chain fatty acid that can help with weight loss and improve brain function. Because of the higher amounts of saturated fat, coconut cream is very satiating, helping you to feel fuller longer. Coconut cream is also delicious, keeping this cupcake moist. Using a low to zero carb sweetener helps to maintain a more stable blood sugar level.

sweetsKristin SmithDecember 12, 2020gluten-free, dairy-free, sugar-free, keto, paleo, grainfree

Low-Carb Vanilla Cupcakes

My Low-Carb Vanilla Cupcakes are the perfect healthified treat for that occasional celebration. Their made with grain-free flours, low-carb sweetener and full-fat coconut cream that will keep you satiated for longer and help you maintain more stable blood glucose levels. Coconut cream keeps this cupcake recipe dairy-free, but feel free to swap in heavy whipping cream, or goats milk for a more animal-based nutrition approach.

sweetsKristin SmithDecember 12, 2020gluten-free, dairy-free, sugar-free, keto, paleo, grainfree, low-carb

Meatza Pizza

Who doesn’t crave a pizza from time to time. If you’re a low-career, keto, paleo or even carnivore follower, this is the crust for you. Simple, clean ingredients create a pizza crust-like texture, setting the base for a spectrum of toppings. Choosing organic, pasture-raised ground chicken or pork is important to our health so that we limit the overabundance of exogenous toxins we take in daily. Toxins cause inflammation in and outside our bodies, leading to a cascade of health problems, such as skin irritations, headaches, achy joints, leaky gut and so much more. Have fun with the toppings no matter what dietary plan you subscribe to. Shown here is shredded sheepsmilk cheese and spices.

dinnerKristin SmithDecember 9, 2020gluten-free, dairy-free, sugar-free, pizza, crust, carnivore, keto, paleo, grainfree

Low-Carb Paleo Pumpkin Bread

My Low-Carb Pumpkin Bread recipe is a fall and winter staple in my home, but the nutritional benefits keep me baking it all year round. This paleo, grain-free recipe is easy to make and offers you some serious nutrients such as beta-carotene, from the bright orange pumpkin puree, that then converts to vitamin A in your body. Vitamin A supports visual health, alongside two powerhouse antioxidants, lutein, and zeaxanthin. Pumpkin puree is also high fiber and low calorie, made of 90% water, so it also keeps you hydrated while keeping you full. The healthy saturated fats in the ghee or coconut oil and the egg yolks, keep you satiated and your blood sugar level more stable. Did I mention your kitchen will smell amazing from this Paleo Pumpkin Bread recipe?

BreakfastKristin SmithNovember 14, 2020paleo, grain-free, pumpkin, dairy-free, coconut flour

Paleo Apple Honey Bundt Cake

Apple season is right around the corner and that means holidays are on the horizon. I love baking this healthier version of my Paleo Apple Bundt Cake that is sugar-free, grain-free and dairy-free for my family. I make it every year for Rosh Hashanah to celebrate the new year. I use grain-free flours, such as almond and coconut, to keep this dessert low-carb, mitigating large insulin spikes. Go ahead and swap out the apples for zucchini for an even lower carb count.

sweetsKristin SmithSeptember 15, 2020bundt cake, grain-free, sugar-free, dairy-free, holiday recipe, low-carb

Low-Carb Lemon Bundt Cake

My healthy, grain-free Low-Carb Lemon Bundt Cake is healthified with almond and coconut flours. This gluten-free and dairy-free cake calls for coconut milk, offering your family and friends healthy fats that will keep you satiated. Using a low-carb sweetener will help you maintain a balanced blood glucose level while still enjoying a bright, lemony sweet flavored treat. Drizzle the sugar-free lemon glaze over the top to serve and add some slivered almonds or chopped pecans on top, adding even more healthy fats and some crunch.

sweetsKristin SmithSeptember 11, 2020gluten-free, dairy-free, sugar-free, grain-free, cake, lemon

Dark Chocolate Ganache

Dark chocolate is full of healthy polyphenols, a delicious way to eat more anti-oxidant loaded foods. Anti-oxidants fight off free radicals and help to reduce overall inflammation in our bodies. Pair dark chocolate with coconut milk, full of medium chain triglycerides (MCT’s) and you have a smooth, creamy, healthy and nutritious ganache to serve. Our brains love MCT’s and thrive on healthy fats, using them as a source of energy. Eat this on a spoon, on a healthy, grain-free cookie or spread on fresh fruit for a healthy dessert.

sweetsKristin SmithSeptember 11, 2020gluten-free, dairy-free, sugar-free, grain-free, chocolate

Low-Carb Banana Bread

This healthy, coconut-flour-based banana bread uses nutritious coconut flour that’s sweet, light, and perfect for anyone eating a grain-free, dairy-free, and sugar-free lifestyle. Coconut flour is fiber-rich and full of healthy fats that support our gut and brain health. Multiple eggs add more protein and choline, which is important for a healthy nervous system and protein synthesis.

BreakfastKristin SmithAugust 13, 2020gluten-free, dairy-free, quickbread, grain-free, coconut flour

My most popular healthy food recipes.

Jill Foos Wellness

Recipes
Resources
Health Presentations

My most popular healthy food recipes.

Jill Foos Wellness

RecipesResourcesHealth Presentations

Recipes
Resources
Health Presentations