Gluten-free

Black Bean Lentil Tacos

May 7, 2023/in Healthy Recipes

Black bean lentil tacos are a high-fiber meatless alternative to traditional tacos. They are also more economical and quicker to prepare than meat tacos.

I wanted to share my favorite brand of gluten-free wraps. They are Siete brand and found in the refrigerated section of your healthier grocery store. They also have chickpea and almond flour versions.

Or instead of using gluten-free wraps, I love this on a bed of greens, organic of course. It can always be served over organic rice or quinoa as a taco bowl. Speaking of, like always, use organic ingredients to lower your toxic load.

Being primarily dairy-free is important to me as well so I use many of the products from Follow Your Heart. We love their sour cream and cheeses. Pepper Jack is my favorite version but they have a variety of other dairy-free flavors including cheddar, mozzarella and gouda.

Ingredients

1 small onion diced, 1/3 cup

2 cloves garlic, minced

3/4 tsp cumin

1/2 tsp chili powder

1/2 tsp salt

3 cups cooked green lentils (1 cup dry)

1 can (15 oz) black beans, rinsed and drained

1/3 cup salsa

2/3 cup low-sodium vegetable broth

Gluten-free taco shells or wraps.

Optional toppings: tomato, lettuce, avocado, dairy-free sour cream, cilantro, olives

Directions

Heat half the broth over medium-high heat in a large skillet. Add and saute the onions for 6-7 minutes.

Add garlic, cumin, chili powder, and salt. Heat for 2-3 minutes.

Reduce heat to low and add lentils and black beans. Stir all to combine.

Add salsa and vegetable broth. Stir and heat for about 5 minutes. Add remaining broth if necessary to keep it creamy.

Spoon into a taco shell or on a bed of greens. Add toppings of your choice.

Makes 6-8 servings or tacos.

Note: Taco seasoning can be made up in advance. I purchase organic bulk herbs from Mountain Rose Herbs and save so much money.

Non Dairy Tomato Soup

April 13, 2023/in Healthy Recipes

I found a classic milk-based recipe and converted it to non dairy tomato soup. Tomato soup evolves such strong positive emotions from my childhood. Nothing says home more than grilled cheese and tomato soup. I’m pretty sure I lived on it growing up. Hmm, maybe that’s why I’m gluten and dairy intolerant?! However, we did throw in a few grilled peanut butter sandwiches along the way.

Do you have a favorite food or foods that bring back positive memories of home?

Not only did I convert to dairy-free but also gluten and oil-free. You never know when you healthily a recipe if it will convert as well. I was really happy with the flavor and would love to hear your feedback. Not only did I swap the flour for arrowroot but I omitted the sugar. As always, my ingredients and seasonings are all organic. My goal is to reduce inflammation and chemicals in our bodies. I love my family and myself that much.

Ingredients

1 T of organic butter or ghee

1 tsp chopped garlic or 1-2 cloves

2 T Arrowroot powder

1/2 tsp of Celtic or Pink Himalayan salt

1/8 tsp black pepper

1/2 tsp dried basil

1/2 tsp dried minced onion

1/2 tsp oregano

1 14 oz can of diced tomatoes

2 cups cold milk such as coconut or Malk oil-free almond milk

Directions

Place the contents of the canned tomatoes into a Vitamix or food processor and puree until smooth. Set aside.

Saute the garlic and butter together for a few minutes.

Next, blend the arrowroot powder and seasoning.

Remove from heat and stir in the 2 cups of pureed tomatoes. Bring to a boil stirring constantly. Boil for 1 minute.

Add 2 cups of cold plant-based milk.

Heat almost to boiling and serve.

I like to top it with Bragg’s Nutritional Yeast instead of grated cheese.

Serve with gluten-free crackers, Mary’s Gone Crackers is my favorite or gluten-free bread such as Simple Kneads. A side salad pairs well with organic vegetables, of course.

Avocado Cilantro Dressing

March 24, 2023/in Healthy Recipes

Avocado cilantro dressing can be used with crackers, salads, or as a raw vegetable dip. Plus you can use it on a wrap or sandwich instead of mayonnaise. The recipe as is will be thick but you can thin it by adding more water. The key as we know is finding that perfect ripeness of the avocado. And when you do, it’s magic. I love garlic so you can adjust accordingly if you want more. My husband doesn’t love it as much as I so I compromise with 2 cloves!

Avocados are not only delicious but an important source of healthy fat great for adults and babies! It helps increase the absorption of fat-soluble nutrients such as vitamins A, D, K, and E. They are a good source of fiber and nearly 20 vitamins, minerals, and phytonutrients, making them a heart-healthy choice.

Plus we have the superfood cilantro that we can talk about for days and all the health and detoxification benefits. It’s one of the few herbs that can pull heavy metals from the body. My favorite benefit is that it supports digestion and helps with healthier bowel movements. With that, this may be just what the doctor (Naturopathic) ordered. If you need support with your digestive health, give us a call or schedule your first session for free.

Let me know if you love it and how you use it. Enjoy!

Note: if you don’t have the yogurt on hand, it tastes good without it too.

Ingredients

1 ripe avocado

1/4 c dairy-free unsweetened yogurt

1/2 cup of water

1 cup of cilantro leaves and stems

2 cloves of garlic

1/2 tsp of Celtic or Himalayan salt

1/2 lime, fresh squeezed

Directions

Add all the ingredients in a food processor or Vitamix. Blend until smooth. You’ll be able to determine the consistency and whether you will need to add more water depending on your preference.
Transfer to a bottle or jar for storage and refrigerate at least one hour before serving.

bowl of cabbage soup naturopathic doctor digestive health gut health

Cabbage Roll Soup

December 30, 2022/in Healthy Products, Healthy Recipes

Cabbage roll soup brings back so many memories of my mom’s stuffed cabbage rolls or Golumpki. Golumpki is a traditional Polish dish and a labor of love. My dad was Polish and my mom was Czech so we had lots of great food to experience. I don’t know about your family, but my family bonded over food. Do you ever feel kinda yucky and you want your mom’s homemade chicken soup? Or smell corn beef and cabbage and remember New Year’s Day with your grandparents?

Food often brings families together! I know I love making my mother’s cookies (with modifications) for Christmas and sharing our memories of her while we gobble them down. This cabbage soup brings back all the good feelings for me. It was one of my favorites (which I hold right up there with Kolache and Pierogies). And I wonder why I ended up with gluten intolerance?!

The recipe is easy and only took about 15 minutes to prep and chop the veggies. I used my food processor so the cabbage was a bit finer.

A friend shared this recipe but it seemed a bit heavy on the tomato side. So I made modifications to suit my needs and it turned out delicious. I was looking for an easy Christmas Day meal and it was perfect. It was full of flavor and nostalgia. And with record colds here in South Carolina, it was even better. I love to serve this soup with gluten-free crackers or bread. My favorite GF organic cracker is Mary’s Gone Crackers. Simple Kneads bread is my favorite. They don’t use “junk” grains (rice, potato starch, tapioca) like most gluten-free breads do. They use ancient grains such as quinoa, millet, pumpernickel, etc.

Ingredients

2 tsp coconut oil
1 lb lean ground beef or ground chuck
salt and pepper
1 medium yellow onion diced finely
3 cloves garlic, minced*
4 cups chopped green cabbage
2 medium carrots, diced
4 cups low-sodium beef broth
2 8 oz. cans tomato sauce
1/2 cup organic white rice uncooked
3 bay leaves
3 tbsp light brown sugar (I used organic coconut sugar)
2 tbsp fresh chopped parsley (optional)

Instructions

In a dutch oven or large soup pot, heat oil over medium-high heat and add ground beef.
Season ground beef with salt and pepper as desired and cook until browned.
Add diced onion and minced *garlic and cook for another 2-3 minutes, until onions are tender.
Add in chopped cabbage, carrots, tomato sauce, beef broth, white rice, bay leaf, and brown sugar and stir to combine.
Bring soup to a simmer and let cook for about 30-40 minutes, until rice and carrots are tender.
Take out the bay leaf and sprinkle with chopped parsley.
Serves 6

*Note: Be sure to mince your garlic at least 10 minutes in advance of cooking to release the allicin (the therapeutic property in garlic)

What was your favorite meal growing up? Is it still your favorite? If it’s changed, what is it now? We would love for you to join our FaceBook group and share your answers! Our group is full of women who are on the same healing journey as you and we would love for you to join us.

And if you have questions on your health, gut, hormones or any female health need, schedule with me here.

Cashew Cookie Bites

September 13, 2022/in Healthy Recipes

Introducing Guilt-Free Cashew Cookie Bites: A Delicious, Quick, and Healthy Dessert Alternative

When it comes to a tasty treat that’s not only easy to make but also a healthier option for your sweet tooth, look no further than our Cashew Cookie Bites. With just five simple ingredients and a preparation time of mere minutes, these little delights have become a staple at my events, seamlessly replacing those less-than-healthy desserts.

Not only are they a scrumptious indulgence, but Cashew Cookie Bites are also gluten-free and dairy-free, making them an ideal choice for those with dietary restrictions. And did I mention they are guilt-free too? Instead of dwelling on diets and deprivation, let’s focus on what you can relish.

The moment you take that first bite of these delightful morsels or any other healthier treats, you might discover that your cravings for processed, sugar-laden foods begin to wane. It’s all about embracing the positive impact food can have on how you feel. Do your food choices leave you feeling light, energized, and invigorated? Or do they make you feel heavy, bloated, and lethargic? Your body is trying to communicate with you through these sensations.

If you find yourself in the latter category, it’s a sign that your digestive system might not be functioning optimally. In such cases, digestive health testing can be an invaluable tool to help you get back on track. Alternatively, you can start with something as simple as a digestive enzyme to see if it makes a difference. Remember, staying healthy doesn’t have to be a challenging endeavor.

So, why not start by whipping up a batch of Cashew Cookie Bites, savoring their deliciousness while making a conscious choice to put your well-being first? It’s a small step toward a healthier, happier you! Eating health doesn’t have to be hard or bland.

Ingredients for Cashew Cookie Bites

1 1/3 cup raw cashews

2/3 cup gluten-free, glyphosate-free One Degree organic oats

5 Tbsp. raw unfiltered honey, agave, or organic maple syrup

1 scoop or packet of Perfect Aminos Power Meal (or your favorite nonGMO plant-based protein powder)

1/3 cup dairy-free mini-chocolate chips (Enjoy Life brand is non-dairy)

Directions for Cashew Cookie Bites

First, blend cashew and oats in a food processor until flour-like consistency.

Next, stir in Perfect Amino Power Meal and honey or agave. Chocolate chips can be added to the food processor at the end or folded in at the end. Roll into bite-size balls. If it is too dry, add one tablespoon at a time of plant-based milk or water.

Store Cashew Cookie Bites in the refrigerator in a sealed container. Enjoy and let me know what you think of them in the comments. Or more importantly, let me know if you were able to stop at eating just one! I’ve not been able to achieve that yet.

If you are a serious chocolate lover, you can replace the vanilla protein with chocolate. When it comes to animal protein powder, always use a clean nonGMO version.

Note: If you struggle to digest nuts which many people do, try soaking the cashews for a few hours in water or soaking them overnight. Rinse and pat dry before using in the recipe. This makes them much more digestible for those who struggle.

Black Bean Mango Quinoa Salad

September 7, 2022/in Healthy Products

Black bean mango quinoa salad is my go-to for lunch. Why do I love this, let me count the ways…mangos, avocado, cilantro, etc are a few reasons! Because quinoa is a complete protein, you can serve it as your main meal. There are so many health and environmental benefits to eating quinoa. I love incorporating quinoa dishes into my week as it digests easily which keeps me feeling energized. It’s a great Meatless Monday (or Tuesday, Wednesday, etc) option to make the transition to eating less meat.

As always, purchase organic in everything when possible. Approximately 90% of everything we purchase is organic or grown naturally. It’s how I’ve avoided taking any meds or over-the-counters for the past 20 years. We can’t control many of the environmental toxins, but we have some control over what we put in our mouths. We aren’t overweight, we are over-toxic.

This dish is naturally gluten-free and vegan so enjoy! Plus it is a great dish to bring to a carry-in or potluck. Want more quinoa recipes, check this one out.

Ingredients

1 cup of dry quinoa

2 cups of organic spinach

1/2 cup of fresh cilantro

3 green onions, chopped

1/2 lemon, juiced

2 teaspoons cumin

Salt and pepper to taste (I use pink Himalayan salt)

1 can (15-ounce) black beans, rinsed

2 mangoes, cubed

1 avocado, cubed

Directions

1. Prepare quinoa and rice cooker or on stove top according to package directions let cool.

2. In your food processor add the spinach cilantro green onions lemon juice cumin salt and pepper.

3. Processor until smooth like a pesto. Stop and scrape down the sides a few times.

4. Add sauce to the quinoa as soon as the quinoa is cooked this will help the quinoa absorb all the flavor.

5. Add the black beans and mango. You can either mix the avocado in the salad or add it while plating. I like to add it fresh to my plate each time which is just a personal preference!

Toss gently. Makes 4 to 6 servings.

Love this recipe. Let me know in the comments. Need help transitioning to a whole foods diet. I’d love to help you with that too.

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

September 6, 2022/in Healthy Recipes

If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.

I make a similar version with mangoes and black beans so be sure to check it out too.

Ingredients

1 medium sweet onion, diced

2 cloves garlic, minced

3/4 cup quinoa (uncooked), rinsed (red or white)

1 (15 ounce) can black beans, drained and rinsed

1 teaspoon chili powder

1 teaspoon cumin

1/4 teaspoon crushed red pepper flakes (more or less to taste)

1/2 teaspoon black pepper

Kosher salt or sea salt to taste

1 (4.5 ounce) can diced green chilis

1 (10 ounce) can of diced tomatoes

1/2 cup freshly chopped cilantro

1 3/4 cup vegetable broth, low sodium

Directions

In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.

Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!

Strawberry Energy Bites Recipe

July 3, 2022/in Healthy Recipes

The hardest part for my clients is giving up sugar, sweets, and desserts. So I like to offer alternatives to dessert that contains cleaner ingredients. Most cakes, cookies, or any sweets contain either genetically engineered corn syrup or hydrogenated oils on top of high amounts of sugar. Strawberry energy bites are a wonderful healthy guilt-free treat you can feel good about putting in your body!

Incorporating fruit or other plants is always the best choice with desserts. Strawberries contain a broad array of nutritional benefits. Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich, and abundant in antioxidants and polyphenols. According to the USDA, one cup of strawberries provides 3 g of fiber and 12 g of carbohydrates.

However, remember to follow the Clean Fifteen-Dirty Dozen as strawberries are typically number one on the Dirty Dozen. This means you would need to purchase organic. If you can’t find fresh organic, you can purchase frozen organic and allow them to thaw in advance.

Ingredients:

1 cup organic strawberries

1 cup gluten-free oats (One Degree Organic is glyphosate free)

1/2 cup sunflower seeds

1 serving vanilla plant-protein powder

2 Tbsp coconut oil

1/4 cup freeze-dried organic strawberries (optional)

Directions:

Place the first four ingredients in a food processor with 1 Tbsp of coconut oil. Mix until it forms a ball. If it is too dry, add a second tablespoon of coconut oil.

Place the freeze-dried strawberries and crush into a fine powder

Using 1 heaping Tbsp of the mixture at a time, roll between your hands to form 1-inch balls. Roll the balls in the dried strawberries immediately before serving.

Store in the refrigerator for up to one week in an airtight container.

Note: if you need additional sweetness in your energy bites, add 1-2 Tablespoons of honey or pure maple syrup.

Let me know in the comments if you enjoyed the Strawberry Energy Bites and if you made any variations. I’m all about creativity, especially in food. And if you need help with making better eating choices, I’d love to help you. Schedule a free Wellness Strategy session with me today. It’s a 30-minute call that could change your life.

Cookie Dough Energy Bites

January 22, 2022/2 Comments/in Healthy Recipes

These cookie dough energy bites are addictive plus gluten-free, dairy-free, no added sugar, vegan and delicious! As always use organic ingredients. If you don’t have a plant-based protein powder, I’d be happy to share mine as it contains clean ingredients and it’s high fiber full of 20+ organically grown plants. Check it out here and save $10 off your first order of clean plant-protein.

Ingredients:

1/4 c coconut oil, melted
4 scoops or 2 servings of vanilla plant-based protein powder
1-2 Tablespoons plant-based milk (like almond, coconut, soy, etc) or enough to make a batter-like consistency
1/4 c dairy-free mini chocolate chips like Enjoy Life brand

Mix the first three ingredients together and when thoroughly blended, add the chocolate chips. Roll into bite-sized balls and store them in the refrigerator. Good luck in making them last. You may need to double the ingredients next time! Stay healthy.

**Another variation I’ve made is to use the chocolate protein powder and substitute one scoop of protein powder with one scoop of organic peanut butter powder.

Greek Quinoa Salad

December 29, 2021/in Healthy Recipes

Greek Quinoa Salad is one of my favorite dishes. I love anything Greek and Kalamata olives which is why I love this Greek Quinoa Salad. It’s great as a side dish or a main. It’s easy to make when you have limited time. Cooking quinoa in advance is one time-saving tip as it stores well in the refrigerator. I like to cook a bit extra and make breakfast quinoa.

I buy Kalamata olives in gross at Costco. Well maybe it’s just a huge jar but it is a lot when you are the only one in your household that loves them. Yes, I’m obsessed and happy to have the entire jar to myself.

The other wonderful part of this recipe is that it contains quinoa which is one of the best plant proteins. It has everything going for it being a plant, gluten-free, low-calorie, and complete protein. Quinoa technically isn’t a grain but is a seed. To learn more about quinoa and all the benefits, the Food Network has a great quinoa article and recipes. The Food Network is my go-to site for recipes as they use predominantly whole foods.

This recipe calls for a homemade Greek Dressing which you can make in advance as well and you can use it with all your salad greens.

Let me know how much you enjoy this recipe and any ideas for quinoa. As always, use organic ingredients as much as possible. I buy the organic quinoa at Costco as well.

Ingredients

1 cup dry quinoa
1 cucumber chopped
1 pint of cherry tomatoes, sliced
1 cup Kalamata olives, halfed
One medium red bell pepper, diced (approximately 1/2 cup)
One small red onion, diced (approximately 1/4 cup)
Greek dressing (see recipe below)

Directions

Prepare quinoa in a rice cooker or on the stovetop according to directions.
Chop all the veggies and combine in a large mixing bowl. Add the cooked quinoa.
Pour half a cup of dressing on the salad stir to combine.
Serves on top of your favorite greens or by itself.

Makes 2 to 4 servings.

Greek dressing

1/2 teaspoon dried oregano

1 teaspoon dill

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon honey

1 teaspoon lemon juice

1/4 cup red wine vinegar

1/4 cup olive oil

Place all ingredients into a blender and blend until smooth. Pour over your favorite salad and enjoy!

Raw Omega Energy Bites

November 19, 2021/in Healthy Recipes

Raw Omega Energy Bites are my new go-to. Have a sweet tooth and need a quick healthy fix? Or maybe a quick energy lift in the morning with your coffee. Raw Omega Energy Bites can be made in minutes and fulfill your need for sweet, delicious, and healthy.

These are also great to take to holiday parties as they look quite festive. The walnuts and chia seeds supply a good source of omegas in this delicious treat!

As always, these are gluten-free and dairy-free. To ensure they are even healthier, consider using organic or whole food ingredients.

Let me know how you enjoy them.

Ingredients:

1 cup pitted Medjool dates

1/2 cup raw walnuts

2 Tbsp whole chia seeds

2 Tbsp unsweetened coconut flakes (more if you want to coat them)

1 serving chocolate or vanilla protein powder

1 tsp cinnamon

Place all ingredients in a food processor and pulse until combined and sticky. If you dates are dry, soak them in warm water first 10-30 minutes. Add additional water if necessary when mixing for desired consistency. I like mine to be a bit chunky with the nuts so I don’t over blend the mix.

Take approximately 1 T of the mix, and roll between your hands into balls.

Optional: Place an additional 1-2 Tbsp of coconut flakes and roll the balls into it. Store in the refrigerator for up to one week in an airtight container.

Drop a comment to let me know how much you enjoy it or if you made any variations.

white bowl of pistachio ice cream with whole pistachios surrounding it

Pistachio Non-Dairy Ice Cream

March 28, 2021/in Healthy Recipes

Who says eating healthy is bland, difficult, or boring? Pistachio Non-Dairy Ice Cream is heavenly.

I love pistachios. So paring them with frozen bananas to make what I call “nice cream” is delightful. This recipe is so simple, delicious, and can be a bit addictive.

The recipe is from the Hungrier for Health recipe book and I made a few adjustments to it as it called for using a juicer (which I don’t have). The recipe book contains 127 recipes that are gluten-free, dairy-free, vegan, kosher, and delicious. This is an excellent resource if you know someone with cancer or other chronic diseases. The author is Susan Silberstein, Ph.D. and you can find her many helpful resources at BeatCancer.org. I was fortunate to obtain my Holistic Cancer Coach training from her which was an incredible blessing.

This is a wonderful healthy dessert to serve guests or even a healthy snack. Today we have non-dairy ice cream options but they are laden with sugar. If you use ripe bananas, you will not need to add any sugar to this recipe!

Pistachios are the richest source of potassium of all nut families. One ounce contains 310 mg. They are also rich in phytosterols, helpful in lower cholesterol and fighting cancer.

Ingredients

4 large bananas, peeled, cut in quarters, and frozen

¼ cup raw or roasted (without added oils) pistachio nuts

¼ tsp vanilla extract

¼ cup almond milk

1/8 tsp organic stevia powder or 1/8 tsp monk fruit powder (optional)

Instructions

Coarse chop 1/8 cup pistachios in a food processor and set aside. Grind remaining nuts to a fine powder. Add almond milk and vanilla extract and blend. Add bananas to high power blender or Vitamix and beat until creamy. Transfer to serving bowls and sprinkle with the roughly chopped pistachios. You may want to drizzle some dark chocolate syrup on top as well.

I didn’t add the stevia or monk fruit as it was plenty sweet without. My presentation didn’t look like this as I ate it right out of my Vitamix! It was delicious.

Serves 2.

If you want to try another homemade, healthy sweet treat- check out these Spiced Oatmeal Cranberry Cookies!

If you would like to talk more about what foods may help repair your body, you chat more with us here!