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.
My Bearnaise Sauce recipe is a tasty and nutritious addition to any steak dinner. Whether you use grass-fed butter or ghee, you're going to benefit from fat soluble vitamins A,D,E and K2 (the bio-available form) and conjugated linoleic acid (CLA), which is a healthy fat that aids in weight loss and supports the immune system. Ghee is lactose and casein free-a great option for dairy-free folks.
Read MoreMy Thai Almond Butter Chicken recipe is both warming and nutritious. Swapping almond butter (or sunflower seed butter for a nut-free version) in place of traditional peanut butter reduces incoming mold toxins, lowers the omega-6 fatty acid level, yet provides you with protein, fiber and heart healthy omega-3 fatty acids. Using coco aminos, made from coconut, keeps this healthy recipe soy-free.
Read MoreMy Grain-Free Coconut Cookie recipe does not require any special holiday for baking them. They’re crisp, light and full of nutty coconut flavor. Coconut flour is made from the dried coconut meat after the meat has been squeezed for it’s milk. Using coconut flour is a tasty and nutritious way to bake on a low-carb diet. Coconut flour is full of fiber (aiding in stabilizing blood glucose levels), protein and MCT’s, or medium-chain triglycerides, which are a type of healthy fat that our brain and heart benefit from. Coconut flour has a high absorption rate that requires one egg per 1/4 cup of flour- it’s not a 1-1 swap with regular flours. The icing is light, yet sweet from using a low-carb friendly sweetener which will not impact your insulin levels, making this a delicious treat for those watching their carbohydrate intake. Add some dye-free sprinkles on top for a pop of color.
Read MoreLiving 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.
Read MoreChocolate 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.
Read MoreMy 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.
Read MoreEating 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.
Read MoreButternut 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.
Read MoreOccasions 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.
Read MoreMy 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.
Read MoreThis 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.
Read MoreWho 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.
Read MoreThe 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.
Read MoreI 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.
Read MoreMy Paleo Mexican Wedding Cookie recipe is the perfect grain-free cookie addition to any holiday meal. These were my favorite cookies from childhood and I have created a better-for-you version that is dairy-free and sugar-free. Gluten, dairy and sugar are the three most inflammatory food groups. Inflammation leads to all chronic diseases. This cookie recipe calls for ghee, a clarified butter product that contains healthy fat due to its omega 3, 6 and 9 fatty acids along with vitamins A, D, E and K. Our bodies need healthy fats at the same time as fat-soluble vitamins in order to absorb them. Ghee is anti-viral due to the caprylic acid and anti-fungal due to the lauric acid. This Mexican Wedding Cookie recipe uses sweeteners that do not raise blood sugar levels, keeping you stable throughout the day. So go ahead and enjoy a healthier cookie this holiday.
Read MoreMy 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?
Read MoreThis nutritious and nourishing Asian Cole Slaw recipe with healthy fats and a soy-free dressing is delicious and satiating. Using organic produce is always the most healthy option, minimizing the toxic load your body would otherwise obtain from conventionally grown vegetables. Adding healthy fats to vegetables is a must so that those fat-soluble vitamins (A,D,E,K) get absorbed and used by your body. Choose healthy oils, such as avocado oil, as a neutral base, staying away from industrial seed oils that damage your cellular health. Most cole slaw recipes include sugar, but not here. Sugar is the root cause of all chronic disease, addicting and easy to swap out. This healthy Asian Cole Slaw recipe is great on tacos, as a base of Asian meal bowls and delicious mixed with kelp noodles for a fresh side dish.
Read MoreFlavorful Korean Street Taco recipe with nourishing ingredients that will keep you satiated. I favor grass-fed cuts of beef for their higher omega-3 fatty acid content (nearly three times more than industrial beef). Our body cannot make omega 3’s so we need to obtain these from our diet and our optimal brain function and our heart health depends on these. In industrial-raised cattle, the toxic load (antibiotics, hormones and chemicals from the feed) are mostly found in the fat of the beef- the best part. If you cannot find grass-fed, cut the fat out and reduce your toxic load. The Korean spices give the meat a huge pop of flavor for these tacos- chop up any leftovers and put into your scrambled eggs the next morning for a protein packed breakfast or post-workout meal.
Read MoreCool nights mean warming soups. This dairy-free Cream of Mushroom Soup hits the spot with healthy full-fat coconut milk, collagen filled bone broth and vitamin B loaded mushrooms. B vitamins, riboflavin, folate and niacin aid help our bodies utilize energy from the food we eat to create more red blood cells, digestion and skin health. Bone broth is healing with the cold weather upon us, using food to boost our immune system is key.
Read MoreWarming spices, steaming bone broths and healthy proteins and veggies mean fall to me. My red curry recipe is not only easy, but nutritious and satisfying. Using full-fat coconut milk lends a creamy, dairy-free base mixed with gut healing bone broth. I layer in fresh ginger and lemongrass for bright red curry flavors and to aid in digestion and add in anti-inflammatory and anti-oxidant benefits.
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