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Prebiotics

“I have heard of probiotics, but what are pre-biotics?” Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics. Probiotics are found in fermented foods such as; sauerkraut kimchi fermented soy...

5 Tips for a Healthy Taco Tuesday

Here are my top 5 tips to indulge in a healthier fiesta. 1. Let’s Taco ‘Bout Balance. A balanced taco means it has complex carbs, good quality protein and healthy fats as well as some color to round it out! Use the graphic above for some ideas. Tacos can...
Ginger Water

Ginger Water

Ginger has many benefits ranging from promoting growth of healthy gut bacteria, lowering blood sugar, reducing the effects of toxins (especially heavy metals) on the body and overall immune support.  Ingredients 1-2 inches fresh ginger root, grated.   3-5 cups...

Protein Bars Decoded

Protein bars More than just a candy bar? Do's & Don'ts of picking a good protein bar With so many options on the shelves it can be hard to choose a protein bar that isn’t just a glorified candy bar filled with sugar and artificial ingredients....
Simple Chicken Salad

Simple Chicken Salad

Ingredients   1 pound chicken breast, cubed (organic, free range recommended) 1/2 small onion or 1/4 red onion, diced 1 clove garlic, minced 1 small apple, cut into cubes 1 Tbsp dried cranberries (unsweetened recommended) 1 Tbsp Dijon mustard 4-6 Tbsp organic...
PRE-biotics – The Unsung Hero

PRE-biotics – The Unsung Hero

“I have heard of probiotics, but what are pre-biotics?” Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics. Probiotics are found in fermented foods such as; sauerkraut kimchi fermented soy...
Italian Sausage Stuffed Peppers

Italian Sausage Stuffed Peppers

Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up! Makes 4-6 servings (~1 cup-1/5 cups each)  Ingredients: 2-3 large bell peppers 1 package (~12 oz.)...
Herb Roasted Cauliflower

Herb Roasted Cauliflower

Looking for a healthier side dish for Thanksgiving? Or just a great recipe for any time of year? This is a super simple recipe that’s sure to please 🙂 Ingredients: 1 large head cauliflower, cut into bite-sized florets 1  onion or shallot, diced  1/4 cup green...
Creamy Cauliflower Mac

Creamy Cauliflower Mac

As the weather gets cooler, I have been craving some “comfort food”. Surprisingly, this creamy cauliflower hit the spot and is a much healthier option than traditional mac n’ cheese. Ingredients: 1 head cauliflower 1/3 cup full-fat coconut milk 1/4...
Marinated Kale and Rainbow Slaw

Marinated Kale and Rainbow Slaw

Ingredients: I bunch kale 4 Tbsp olive oil 3 Tbsp lemon juice 1 bulb kohlrabi, peeled (don’t know what kohlrabi is, see below!) 4-5 rainbow carrots 1 apple ⅓ cup raisins 1 tsp. sea salt ½ tsp. ground pepper Instructions: Wash and cut the kale into bite size...

One Pan Pesto Chicken

This is the simplest and tastiest weeknight dinner for those nights you just want something quick and easy! Ingredients: 2 organic chicken breasts 2 Tbsp Pesto 2 slices Mozzarella cheese Cherry tomatoes Green beans salt, pepper and garlic powder, to taste...
Apple “Nachos”

Apple “Nachos”

Ok, maybe “nachos” is a stretch. But nonetheless, these are a nice pick me up snack during the day or before bed! Slice some apples, spread some almond butter, and sprinkle with pomegranate seeds! You could also add some coconut flakes, dark cocoa nibs,...
Grain Free “Cereal”

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!...
Avocado Egg Salad

Avocado Egg Salad

So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go. Hint: You don’t want to make too much at a time because the...
Gluten Free Chicken Cutlets

Gluten Free Chicken Cutlets

Ingredients: 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well) 1/2 cup coconut flour 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for...
Rainbow Stir-Fry

Rainbow Stir-Fry

I love to make stir fry because it is so simple and you can adapt it to whatever leftovers you have in the refrigerator!  Ingredients: Grass-fed beef , sliced thin (can use any meat of choice or omit altogether for a vegetarian/vegan option) Healthy fat of choice (I...
KickStart Smoothies

KickStart Smoothies

Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it. Here are a few tips to making a healthy...
Broccoli Egg Muffins

Broccoli Egg Muffins

Recipe from the HealthySelf Reset 2017. Ingredients: 2 tsp extra virgin coconut oil 1 cup bell pepper, diced 1 onion, diced 3 cups broccoli florets 14 whole eggs or egg whites 1 cup unsweetened nut milk (cashew, coconut, etc.) Dash of sea salt and pepper 2 tsp extra...
Baba Ganoush

Baba Ganoush

Baba Ganoush is a middle-eastern dip made from roasted eggplant and is a healthy and enjoyable alternative to many other dips! INGREDIENTS 1 large eggplant, pierced with a fork in several places 1 medium onion 1 Tbsp olive oil 1 1/2 Tbsp lemon juice 2 Tbsp tahini 2...
Breakfast Casserole

Breakfast Casserole

Ingredients 1 tsp ghee 1  bell pepper, diced 1/2 onion, diced 1 lb ground turkey 1 tsp sea salt 1 tsp pepper 6 eggs 1/2 cup coconut milk Directions Heat oven to 375 degrees. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent,...

Zoodles with Avocado Pesto

INGREDIENTS 4 large zucchini, spiralized 1 Tbsp olive oil For the Sauce: 2 ripe avocados 1 cup kale (basil or other greens of choice work as well) 3 cloves garlic ¼ cup pine nuts 2 Tbsp lemon juice ½ tsp. sea salt 3 Tbsp olive oil Cracked black pepper, to taste...

Garlic Shrimp Noodle Bowls

Ingredients 3 cloves garlic, minced 3 Tbsp ghee or grass-fed butter 10-20 jumbo shrimps 1/2 bell pepper 1/4 onion, sliced Seasoning: 1 tsp paprika Dash cayenne 1/2 tsp sea salt Dash red pepper flakes 1 tsp garlic powder 1 tsp onion powder For the noodles...
Spicy Thai Meatballs

Spicy Thai Meatballs

Ingredients: For the meatballs; 1 pound ground turkey 1/4 cup onion 3/4 cup diced carrots 1/2 Tbsp ginger 1 Tbsp fish sauce 1/2 tsp salt 1/2 tsp cumin powder 2 Tbsp coconut cream For the sauce; 1 can coconut milk 1 Tbsp curry simmer sauce (I found mine at Trader...
Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

Ingredients: 2 Tbsp ghee or grass-fed butter 1 medium onion, diced 8 cloves garlic, minced 2 small butternut squashes 2 cans full-fat coconut milk 4 cups chicken or vegetable broth 1 1/2 tsp cinnamon 3 tsp chili powder 3/4 tsp ground nutmeg 2 cinnamon sticks Salt and...
Cajun Salmon Salad

Cajun Salmon Salad

Ingredients: Large salmon filet Olive oil 1 tsp smoked paprika 1/4 tsp cayenne 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp salt 1/8 tsp ground pepper Roasted cauliflower Spinach (or greens of choice) Blueberries Instructions: Preheat oven to 400°F. Prepare...
January Whole30- Who’s In?

January Whole30- Who’s In?

First of all, you may be asking yourself, “what is Whole30?” The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive...