Egg-free, dairy-free, gluten-free I have never been so excited about a meatball recipe! These meatballs are incredibly moist and flavorful! They are actually kind of addictive. The honey/mustard/garlic combo is so delicious. And the oats are a healthy substitute for breadcrumbs and help hold in the moisture. Plus, I find covering the baking dish while [...]
Follow my blog with Bloglovin My mom’s favorite vegetable is brussels sprouts, but I have honestly never been a huge fan. I find they can be bitter or sometimes just plain boring. And, when they are tasty, they are usually covered in unhealthy sauces or loaded with butter. So, as I was preparing my mom’s [...]
Heart healthy nuts, oats and dark chocolate all combine to make this addictive and super simple dessert! Vegan, gluten-free Ingredients ½ cup semi-sweet chocolate chips ¼ cup almonds (I use Trader Joe’s roasted, half-salted) 1/4 cup raw almond slivers ¼ cup pistachios (salted or unsalted variety) ¼ cup cashew pieces ¼ cup granola + 2 tbsp [...]
It is important to incorporate vegetables of every color into your diet. Purple cabbage has so many wonderful health benefits – it is low in calories (22 per serving) and full of heart healthy fiber and vitamin C. In fact, just one serving contains more than half of your daily intake for vitamin C. According [...]
Nothing warms the heart and heals the soul better than homemade soup. It also happens to be a great way to use up leftover ingredients in your fridge. This recipe uses cooked chicken breast, cooked brown rice and almost all the veggies that were in my fridge. Really, this recipe can use any of your [...]
Raw, green smoothies are great for absorbing key ingredients from plant foods such as iron and calcium which are not highly absorbed by the body when the greens are cooked. For example, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these important minerals. According to [...]
This is the perfect healthy snack! These energy bites feature the amazing chia seed which offers more heart-healthy omega-3s than flax seeds. Plus, chia seeds contain calcium, magnesium, iron, protein and antioxidants. The energy bites are also loaded with sunflower seed butter – high in the antioxidant vitamin E which may lower the risk of [...]
This creamy soup is elegant, addictive and extremely easy to prepare. Plus, it is full of health benefits from the star of the dish: cauliflower! Health Benefits of Cauliflower Cauliflower is high in vitamin C, which is important for growth and repair of body tissues, helps heal cuts and wounds and keep teeth and gums [...]
This is an incredibly light stir-fry that boasts a ton of fresh flavor and a unique sauce. It is gluten-free and packs extra nutrition from the spinach. My husband went absolutely crazy over this dish and said it was the best shrimp dish I have ever made. We both devoured our warm bowl of noodles [...]
This is a fantastic, mayo-free spin on chicken salad and makes for a healthy lunchtime option. White meat chicken is a great lean-protein option to give you energy. The arugula “pesto” adds a mild peppery flavor and the end result is creamy and completely satisfying. Add to a whole wheat pita with avocado and tomatoes [...]
Vegan, gluten-free and EASY to make. This deliciously sweet, creamy and savory soup will keep you warm as the weather continues to cool. Its vibrant orange color means it is full of the powerful antioxidant, vitamin A. With one bowl you are helping to reduce your risk of cancer, slow aging and reduce some diabetes-related [...]
A seasonal breakfast solution perfect for a cool fall morning! Make the night before for a super portable breakfast or morning snack. Each cookie contains whole grains, heart-healthy walnuts, dried fruit and of course the nutritional powerhouse vegetable, pumpkin. This cookie has it all! Plus, it is gluten-free and completely vegan. When you see canned [...]
Creamy, filling and incredibly addictive. I make hummus all the time and this is one of my favorite versions. Serve as a dip with raw veggies and chips or use as a spread for your sandwich or wrap in place of mayo or meat. Health Benefits of Chickpeas Chickpeas are a plant based protein and [...]
Dessert out of healthy packaged snacks! This is a recipe makeover – a lightened up (and allergy friendly) version of Giada DeLaurentiis’ Chocolate Honey Almond Tart. I substituted unsweetened almond milk for the heavy cream and sunflower seed butter for regular butter. I also upped the nutrition content by incorporating a seed based trail mix [...]
This unique twist on the classic mashed potatoes is much easier (and faster) to make since frozen lima beans cook quickly and don’t require any peeling. Plus, lima beans are packed with fiber, protein and important nutrients to keep you healthy. Their light green color is gorgeous paired with any entrée. Lima beans are considered [...]
A simple lunchtime solution that is healthy and incredibly creamy, rich and flavorful. Instead of mayonnaise, I used ½ avocado pureed with some powerful flavors: shallot, garlic clove, sea salt and pepper. That’s it! Serve it straight up, on top of a fresh salad or on whole grain toast or pita bread. It can also [...]
Take your salad to the next level with this unique and healthy salad dressing. This Latin-inspired dressing is smooth with a sweet and zesty finish from the lime, cilantro and honey combination. Herbs like cilantro and citrus fruits like limes are a great way to cut down on salt and oil in your dressings. Cilantro [...]
Instant, heavenly chocolate cake in 3 minutes flat – no oven needed! The current mug craze is great for keeping portion control in check. This recipe puts a vegan, gluten-free healthy twist on traditional mug cake. It is light and fluffy and oh-so moist. Ingredients 3 tbsp brown rice flour 2 tbsp unsweetened cocoa powder [...]
Football season is in full swing! This zesty dip is perfect for serving with raw veggies or chips on game day. It can even be used as a healthy spread in place of mayo or meat for your sandwich or wrap. Health Benefits of Black Beans Beans are technically a mature form of legumes and [...]
A no-cook, healthy breakfast that you can make the night before – no fuss in the morning! It is full of fiber, fruit and whole grains to start your day on the right track. Ingredients ½ cup unsweetened almond milk 1/3 cup steel cut oats ½ cup fresh seasonal fruit (suggestion: ½ nectarine (diced), blueberries [...]
I recently received a sample of all four flavors of Enjoy Life Food’s Crunchy Cookies. Each box has 14 large, handcrafted cookies. Flavors include Chocolate Chip, Double Chocolate, Suar Crisp and Vanilla Honey Graham. Like all Enjoy Life products they are completely free of wheat/gluten, dairy, peanuts, tree nuts, egg, soy and other common food [...]
I’m always searching for new and interesting ways to make pasta differently. This dish packs the right amount of heat and flavor with spicy jalapeno sausage and peppery arugula but is balanced out by the sweetness of the sun-dried tomatoes and tomato paste. It is chock full of summer’s fresh produce for an endless summer [...]
One of my favorite Food Network Stars, Giada, created this brilliant, all-American, grill-ific meal that combines the best of both worlds – pizza and burgers! I gave it a mini-makeover to make it healthier by: Switching the sourdough rolls for 100% whole wheat buns for added fiber (or you can go completely “bunless”). Subbing extra [...]
Summer is not officially over yet (not until Sept 22nd at least)! It is important to stay hydrated especially throughout thehot summer months. We are made up of roughly 60-70% water and it is important that we replace what is lost through everyday activities and workouts. Even being slightly dehydrated can have a negative affect on [...]
This dish is full of fresh ingredients that contain bold flavors. It is easy to make, yet super gourmet. Print Shrimp Scampi Ingredients 4 oz. spaghetti style whole grain pasta* ½ pound of fresh wild caught shrimp, peeled and deveined 1 large shallot, diced 1 red pepper, diced 4 tbsp extra virgin olive oil [...]
This light and refreshing gluten-free dish will fill you up without making you uncomfortable. The star of the dish is the soba noodle, which comes from buckwheat, a perfect alternative for those avoiding gluten. Even if you are not avoiding gluten, this delicious noodle is perfect for providing protein. Print Chilled Sesame Soba Noodles with [...]
Loaded with fresh veggies and a powerful pesto-like flavor makes getting your nutrients fun! Print “Pesto” Veggie Soup Serves: 4-6 Ingredients 2 tbsp extra virgin olive oil 1 vidalia onion, chopped 1 bag of baby carrots (about 2 cups) 1 bag of mixed broccoli and cauliflower (about 4 cups) 4 cup low sodium broth [...]
This amazingly decadent dessert is allergy friendly, gluten-free and vegan (especially great for those with nut allergies). The inside is full of heart-healthy sunflower seed butter and mixed with crunchy chocolate granola. The outside is a crunchy chocolate shell. The final product is similar to a Ferrero Rocher. Makes 8-10 truffles Ingredients ¼ cup Enjoy [...]
Living with food allergies means sometimes there are dishes you just have to give up. One of my favorites is chicken parmesan. Being allergic to dairy and gluten makes this dish impossible to recreate unless you are armed with the right products in your pantry. So, you can imagine my excitement when I learned about [...]
This heavenly dessert is for everyone out there without an ice cream maker (and with a dairy allergy)!I wanted an easy to make, quick dessert that was dairy free… I have been experimenting with the ingredients and proportions and so far this is the best combo for a rich and creamy texture with the right [...]
As a Master Certified Health Education Specialist (MCHES) with a Master of Public Health (MPH) degree, my goal is to teach people that healthy cooking can still be gourmet and delicious. Follow me as I explore how to create healthy versions of my favorite dishes and learn why specific ingredients are good for your body. Many of my recipes are vegan and free of the most common food allergens.
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