Healthy life = balanced lifestyle 🥕 Nutrition made simple, wholesome & delicious.

Cauliflower Hash Browns

Ingredients: Yields:  16 hash browns 1 package of plain shredded Hash Browns (20 oz) 3 eggs 1 Tbsp ground flaxseeds 1 C cauliflower florets, cooked until soft 1 package uncured turkey bacon (8 oz), chopped Instructions: Heat a non-stick pan over medium-high heat.  Mash the cauliflower florets and add the remaining ingredients. Add a spoonful of … Continue reading Cauliflower Hash Browns

Vegan Mayo

Swap your traditional mayonnaise for this vegan version, compared to traditional mayonnaise you will save about 40% total calories and 60% total fat per portion! Most importantly, you add fiber, protein, omega-3 and replace saturated fat (from traditional mayo) with healthy fats. Yields: ½ cup (120 ml/ 4 oz) Ingredients: 4 Tbsp whole flaxseeds 12 … Continue reading Vegan Mayo

Cauliflower mashed potatoes

Boost your traditional mashed potatoes with nutrient-rich ingredients like cauliflower, you can also save about 50% of total carbs (for those counting carbs). You can also make it dairy free by using veggie stock for milk and ghee for butter. Yields: 4 servings Ingredients: 2 potatoes (cook with skin) 3 cups of cauliflower florets 1 … Continue reading Cauliflower mashed potatoes

Gluten-Free Quiche

Yields: 6 servings (wedges)   Ingredientsfor the crust: 1 C blanched almond flour (almond meal) ½ tsp baking soda ¼ tsp salt 3 Tbsp avocado oil 1-2 Tbsp of water as needed   Ingredients for the quiche: 5 eggs, lightly beaten ½ C unsweetened coconut milk 1 cup of chopped raw kale and/or spinach ½ … Continue reading Gluten-Free Quiche

5-minute Chocolate Oatmeal Muffins

Yields: 6 muffins Cook time: 5 minutes Ingredients: 1 cup dry instant oatmeal 1 unsweetened apple sauce container 1 medium ripe banana, mashed 1 tablespoon of ground flaxseeds 2 tablespoons of chocolate almond butter Optional: pieces of chocolate chips, fresh blueberries, dried fruit or chopped nuts Instructions: Mix all the ingredients and place them in … Continue reading 5-minute Chocolate Oatmeal Muffins

Lentil-tortilla soup

Yields: 8 cups Cook time: 15 minutes on Instapot, 5-6 hours on slow cooker Ingredients: For the broth: ½ cup diced onion 1 bell pepper, diced 4 cups vegetable broth (or chicken broth) 3 divined and rehydrated California peppers 2 cans (14-15 oz) low-sodium crushed tomatoes 2 tsp minced garlic 2 corn tortillas, charbroiled ½ … Continue reading Lentil-tortilla soup

Cashew Vegan Pesto

Yields: 2 cups Ingredients: 2 cups fresh basil leaves  1 cup quartered & drained artichoke hearts (can of 13.75) 1/2 tsp minced garlic Juice of 1 lime 1/2 C raw cashews 2 Tbsp EVOO S+P to taste Instructions: Blend for 3 minutes on butter cicle using the NutraMilk, otherwise use a high-speed blender and blend … Continue reading Cashew Vegan Pesto

Baked Cinnamon Apples

Yields: 4 servings Cook time: 25 minutes Ingredients: 2 medium Granny Smith or Honeycrisp apples (best flavor and hold together when baking) Mixed 1 Tbsp melted coconut oil 1 tsp coconut sugar 1/4 tsp cinnamon 2 tsp coconut flour 1 tsp vanilla extract   Instructions: Pre-heat oven to 350 F. Slice apples into thin wedges. … Continue reading Baked Cinnamon Apples

Hibiscus flower tacos

Yields: 8 tacos Cooking time: 15 minutes Ingredients: 2 cups of dried hibiscus flowers 2 red tomatoes, chopped 4 Tbsp chopped onion 2 serrano peppers (optional) 2 tsp avocado oil salt and pepper to taste 8 corn tortillas Instructions: Pour 4 cups of the water in a medium saucepan add dried hibiscus flowers and simmer … Continue reading Hibiscus flower tacos

Chocolate oat squares

Yields: 12 squares . WET INGREDIENTS: 2 eggs 2 flax eggs 2 ripe bananas, mashed 1/4 C nut butter (I used cashew) 1/4 C pure maple syrup 1 tsp vanilla extract . DRY INGREDIENTS: 2 C oat flour 1/2 C almond flour 4 Tbsp cocoa powder 1/2 tsp baking powder 1/4 tsp baking soda 1/4 … Continue reading Chocolate oat squares

Almond Breakfast Biscuits

Yields: 3 portions Ingredients: 1 cup almond flour 1 egg 1 tsp avocado oil *If you want it sweet, add 1 tsp coconut sugar and replace the 1 tsp avocado oil with 1 tsp coconut oil Instructions: Preheat oven at 350°F. Mix all the ingredients together and divide the dough in 3 parts. Roll them … Continue reading Almond Breakfast Biscuits

Oatmeal Cocoa Cookie Skillet

YIELDS: 1 serving INGREDIENTS: 1/2 C oatmeal  1 egg 1 tsp vanilla  1/4 C unsweetened vanilla almond milk 1 Tbsp cocoa powder 1/2 tsp baking soda  2 tsp maple syrup Toppings of choice  INSTRUCTIONS: Preheat oven to 350°F and grease a 6” cast-iron skillet or ramekin with coconut oil. Blend all ingredients except for the … Continue reading Oatmeal Cocoa Cookie Skillet

Avocado-Artichoke Pesto

Yields: 4 servings Prep time: 5 minutes Ingredients: 1 ripe large avocado, peeled, pitted, and diced ¼ cup fortified nutritional yeast 1 tsp fresh garlic, minced 1 can of artichokes, drained 1 cup fresh basil juice of 1 lime 1 Tbsp olive oil Water as needed Salt and pepper to taste   Instructions: Combine avocado, … Continue reading Avocado-Artichoke Pesto

Basic Nut Cheese

Ingredients for base: 1 ½ C whole almonds or chews ½ C water 1 Tbsp extra virgin olive oil Optional flavors, add either of the following to the base: – Savory: ½ C lime juice & salt to taste – Sweet: ½ tsp cinnamon & 1 tsp honey – Roasted Garlic & herb: 3 Tbsp … Continue reading Basic Nut Cheese

Buffalo Cauliflower Bites

Yields: 5 servings Ingredients: 1 C oatmeal flour 1 tsp paprika ½ tsp cayenne pepper 1 tsp garlic powder 1 C unsweetened almond milk 1 large cauliflower head, cut into bite-sized pieces ¾ C wing sauce (I used Frank’s RedHot Original Cayenne Pepper Sauce)   Instructions: Grease a baking pan or line with parchment paper, … Continue reading Buffalo Cauliflower Bites

Tuna Zucchini Fritters

Yields:  6 servings (3 fritters per serving) Ingredients: 5 cans of solid white Albacore tuna in water, rinsed and drained 1 zucchini, grated and squeeze out the liquid ½ C grated carrots 1 potato 1 Tbsp chopped green onions ¼ C oat flour 1 flax egg (1 Tbsp ground flax + 3 Tbsp of water, … Continue reading Tuna Zucchini Fritters

Turkey Chili

Yields: 8 servings Ingredients: 2 Tbsp. avocado oil ½ onion, chopped 1 garlic clove, minced 1 lb. ground turkey breast 2 bell peppers, diced ½ C carrots, chopped 2 Tbsp. ground cumin 2 Tbsp. chili powder 1 tsp salt 2 cans of petite diced tomatoes, low sodium 1 C pre-cut green beans, from frozen ½ … Continue reading Turkey Chili

Skillet Granola

Yields:  16 servings Ingredients: 1 C of dry old fashioned oats 1 Tbsp coconut oil (I like it for the taste, but you can replace with avocado oil for a healthier alternative) 1 tsp cinnamon 1 tsp pure vanilla extract 2 Tbsp honey ¼ C chopped walnuts or sliced almonds Optional add-ins: ground flaxseeds, chia … Continue reading Skillet Granola

Parsley Veggie Sauce

Ideal to compliment any veggies! Just blend all the ingredients and sauté with your favorite veggies.

Zucchini Hummus

Yields: ~1 cup Ingredients: 2 C chopped zucchini  1/4 C tahini 1/4 C lime juice 1 garlic clove 1/2 tsp salt 1/4 tsp cumin  Instructions: Place zucchini in baking sheet and broil (high) for about 5 minutes or until slightly charred. Remove from oven and once cooled, blend with remaining ingredients in food procesos until … Continue reading Zucchini Hummus

Cauliflower Alfredo Sauce

Yields:  4 servings (32 oz total) Ingredients: 1 C vegetable broth 4 C organic frozen cauliflower florets 1 garlic clove 1 C unsweetened almond milk 4 Tbsp nutritional yeast Juice of 1 lemon Salt and pepper to taste   Instructions: Boil vegetable broth and add cauliflower and garlic, stir gently and cover. Reduce heat to … Continue reading Cauliflower Alfredo Sauce

Chicken soup fritters

Created this recipe for when my baby was re-introducing foods after having a stomach bug (mostly vomiting). I initially wanted to offer plain chicken soup, however since she likes to feed herself and doesn’t master grabbing a spoon yet, bit-sized chicken soup fritters seemed like the perfect solution. If your little one is having tummy … Continue reading Chicken soup fritters

Mini Oatmeal Muffins

Yields: 24 mini muffins Cook time: 15 minutes Ingredients: 2 cups of instant oatmeal 1 ½ tsp baking powder ½ tsp baking soda 2 large ripe bananas, mashed 2 large eggs 1 cup plain, non-fat, Greek yogurt 3 Tbsp honey ½ tsp pure vanilla extract 1/8 tsp salt Mix-ins ½ C blueberries ¼ C sliced … Continue reading Mini Oatmeal Muffins

Chocolate Coconut Oatmeal cookies

Yields: 20 cookies Ingredients: 2 large ripe bananas, mashed 1 C instant oatmeal 1 C old fashioned oats 8 dried prunes, finely copped 1 Tbsp ground flaxseeds 1 Tbsp shredded, unsweetened coconut 1 Tbsp unsweetened cocoa powder ½ C unsweetened coconut milk beverage ¼ C semi-sweet mini chocolate chips Variations: you can replace chocolate chips … Continue reading Chocolate Coconut Oatmeal cookies

Flourless Breakfast Burritos

Yields: 6 Prep time: 15 minutes Ingredients: 6 egg whites ¼ cup almond milk ½ Tablespoon ground flaxseeds ½ Tablespoon ground chia seeds 1 cup chopped spinach salt, pepper and garlic powder to taste Grilled vegetables of your preference Instructions: Heat a small non-stick pan to low-medium heat. Whisk together egg whites, almond milk, ground … Continue reading Flourless Breakfast Burritos

Flourless banana oatmeal pancakes

Portions: 9, serves 3 Prep time: 15 minutes Ingredients: 2 medium bananas, ripe 2 large eggs ½ cup rolled oats ½ tsp baking powder 1 Tbsp ground flaxseeds 1 tsp vanilla extract (optional) Instructions: Mash the bananas and mix the remaining ingredients. Let the batter stand for 10 minutes until slightly thickened. Heat a non-stick … Continue reading Flourless banana oatmeal pancakes

Hearts of Palm Ceviche

Serves: 6 Prep time: 5 minutes Ingredients: 2 cans of hearts of palm (14.5 oz each), drained ½ cup chopped red bell pepper 1 cucumber, peeled, seedless and chopped ½ cup fresh cilantro leaves juice of 3 limes 2 Tbsp extra virgin olive oil ½ tsp salt ½ tsp paprika Instructions: Mix all ingredients together … Continue reading Hearts of Palm Ceviche

Chocolate Zucchini Bread

Serves: 12 Prep time: 5 min. Baking time: 45 min. Ingredients: 2 ¼ C blanched almond flour ½ C unsweetened cocoa powder ½ tsp sea salt 1 tsp baking soda 4 eggs ¼ C coconut oil ½ C + 2 Tbsp. maple syrup 1 ½ C zucchini, grated (I used food processor) ½ C unsweetened applesauce (optional … Continue reading Chocolate Zucchini Bread

Three bean salad

Serves: 8 Prep time: 5 minutes Ingredients: 1 ½ cups boiled, no salt added, drained, chickpeas 1 ½ cups boiled, no salt added, drained, pinto beans 1 ½ cups boiled, no salt added, drained, sprouted mung beans ¼ chopped scallions or green onions Juice of 2 limes 1 Tbsp olive oil sal and paprika to … Continue reading Three bean salad

Green smoothie bowl

Serves: 2 Prep time: 5 minutes Ingredients: 1 banana 1 small kiwi, peeled 1 tbsp hemp protein ¼ cup washed baby kale or spinach ½ cup plain, unsweetened coconut milk yogurt ¼ cup green tea Toppings: 2 tablespoons hemp seeds 2 teaspoons of chia seeds ½ mango, peeled + cubed Instructions: Blend all the ingredients until … Continue reading Green smoothie bowl

Filled cucumber cups

Serves: 4 Prep time: 5 minutes Ingredients: 2 cucumbers ¼ cup edamame hummus Instructions: Using a zester, vegetable peeler or fork, score the length of each cucumber to create a striped effect. Remove the ends and cut each cucumber into rounds. Each cucumber should yield about 4 cups. Using a melon baller, scoop out the … Continue reading Filled cucumber cups

Filled Grilled Zucchini Rolls

Prep time: 10 minutes Serves: 4 Ingredients: 3 zucchini, sliced lengthwise into ¼ inch slices 1 tablespoon olive oil 1 ½ ounces reduced-fat soft goat’s cheese ½  teaspoon lemon juice 2 cups baby spinach leaves 1/3 cup basil leaves salt and pepper to taste Instructions: Place zucchini on a preheated grill or grill pan for … Continue reading Filled Grilled Zucchini Rolls

Cocoa-Almond Mini Muffins

Serves: 8 Prep time: 25 minutes Ingredients: ¼ C blanched almond flour 1 Tbsp ground oatmeal 1 tsp ground chia seeds 1 tsp ground flaxseeds ¼ tsp baking soda 2 medium eggs 2 Tbsp almond cocoa spread *Alternative to commercial almond cocoa spread: 2 plain almond butter + 1 tsp of cocoa powder + 1 … Continue reading Cocoa-Almond Mini Muffins

Refreshing digestive drink

About 30% of my patients (children & adults) have some difficulty with GI regularity.    So here is my go-to recipe to alleviate digestive irregularity (constipation). PLUS it tastes great! 🤞🏻 It’s a great alternative for artificial fiber supplements (e.g. Metamucil). This is a natural way to improve digestion without excess sugar and provides the same amount of soluble … Continue reading Refreshing digestive drink

French Toast

Ingredients: 4 slices of sprouted wheat bread or gluten-free bread 4 egg whites 1 tsp vanilla extract ¼ cup unsweetened almond milk 1 tsp coconut oil 1 tsp cinnamon 1 Tbsp powder stevia Optional: additional  fruit Serves: 2 Prep time: 10 minutes Instructions: Mix eggs, vanilla and almond milk in a shallow bowl. On a separate … Continue reading French Toast

Cauliflower Ceviche

Serves: 4 Prep time: 20 minutes Ingredients: 1 large head cauliflower, cut into florets 2 red tomatoes, diced 2 cucumbers, peeled, deseeded, diced ½ cup chives, finely chopped ½ cup fresh cilantro, chopped 3 limes, juice only Optional: 1 serrano pepper, minced (optional) 4 Avocados Instructions: Boil water in a large pot set to high … Continue reading Cauliflower Ceviche

Salmon-wrapped hearts of palm

Impress your guests with this  eye-catching appetizer without compromising flavor. This recipe is gluten-free, low-carb, Paleo and low-FODMAP friendly What makes it healthy? Salmon is a potent source of omega-3 fatty acids which help decrease triglycerides, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Hearts of palm contain fiber, which lowers … Continue reading Salmon-wrapped hearts of palm

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