Raspberry Tuna Salad (AIP, Paleo, Low-Carb)

Raspberry Tuna Salad (AIP, Paleo, Low-Carb)

by | May 13, 2019

Raspberry Tuna Salad is the perfect healthy lunch recipe! It’s super quick to prepare and packed with antioxidant-rich ingredients and fresh flavour. This easy and nutritious recipe is AIP, paleo, low-carb & keto friendly.

Are you looking for healthy meal ideas that you can easily pack up and take with you to work?

I happen to be a pro at easy and portable lunches and dinners since I spend a couple of long days at my studio each week. On these days, I pack a breakfast/lunch (which is usually a big @$$ smoothie) and dinner.

My dinners usually consist of either canned wild salmon, sardines or tuna mixed in a salad or I add some good stuff to my canned fish and wrap it in my favourite gluten free coconut wraps or green wraps.

Here’s one of my quick and easy salad recipes that I put together in the morning before work and store in the fridge until it’s time to eat. I just shake everything up and voila – healthy and delicious food is served! If you don’t have a fridge at work, use a small cooler bag with an ice pack.

Raspberry Tuna Salad (AIP, Paleo, Keto)

What you need for Raspberry Tuna Salad:

  • Wild albacore tuna
  • Spring mix salad
  • Raspberries
  • Coconut yogurt or kefir
  • Extra virgin olive oil
  • Balsamic vinegar
  • Basil

Looking for more healthy & quick lunch recipes? You’ll love these …

Raspberry Tuna Salad (AIP, Paleo, Keto)

Raspberry Tuna Salad

Raspberry Tuna Salad is the perfect healthy lunch recipe! It’s super quick to prepare and packed with antioxidant-rich ingredients and fresh flavour. This easy and nutritious recipe is AIP, paleo, low-carb & keto friendly.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 can wild albacore tuna
  • 4 cups spring mix salad
  • 1/2 cup raspberries, fresh or frozen
  • 2 tbsp unsweetened coconut yogurt , or coconut kefir
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tsp dried basil, or 1 tsp chopped fresh basil
  • Sea salt, to taste

Instructions
 

  • Place all ingredients in a large glass (or BPA free) container.
  • Keep refrigerated (or in a cooler bag) until ready to eat.
  • Shake container to mix all ingredients and enjoy!
Keyword coconut yogurt, dairy free, gluten free, grain free, healthy salad, quick meals, raspberries
Honey Lemon Ginger Jello (AIP, Sugar Free)

Honey Lemon Ginger Jello (AIP, Sugar Free)

by | May 9, 2019

This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!

Food and supplements have played an important role in my journey with IBS.

Over the years I have developed a solid list of ‘best foods/supplements for gut support’ that I incorporate into my diet regularly to maintain the health of my gut – and help heal it when needed – so it can function optimally.

Gelatin is on my list of ‘best foods/supplements for gut support’ and here’s why …

Gelatin can improve digestion by enhancing gastric acid secretion which is important in breaking down the food we consume. Without proper digestion, we cannot absorb all the important nutrients we get from food, which can lead to nutrient deficiency in the long term.

In addition, gelatin can help to repair the mucosal lining in the stomach which is often damaged in those suffering from IBS. A damaged gut lining can cause a long list of symptoms and inflammatory reactions.

Homemade jello is a fun and easy way to incorporate gelatin into your diet. Give this Honey Lemon Ginger Jello a try. It’s healthy jello for adults and kids!

If you’re looking for more ways to add gut supportive foods into your diet, my FREE Quick-Start Guide to Smoothies is a great place to start! I use collagen-rich protein powder in all my smoothie recipes which can help support a healthy gut. In addition, you can add a high-quality collagen powder for even more support!

Looking for more healthy Jello recipes? Try these …

Honey Lemon Ginger Jello AIP Sugar Free

What you need for Honey Lemon Ginger Jello:

Want more healthy snack recipes? You’re going to love these …

Honey Lemon Ginger Jello AIP Sugar Free

Honey Lemon Ginger Jello

This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Snack/Treat
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 6

Ingredients
 

  • 1 cup homemade ginger tea, recipe link in notes
  • Juice of 1 lemon
  • 4 tbsp. grass-fed gelatin
  • 3 tbsp. honey
  • 4-5 drops lemon essential oil (food-grade), or 1 tsp. lemon zest

Instructions
 

  • Add cold ginger tea, lemon juice and gelatin into a saucepan and let gelatin "bloom" for a few minutes.
  • Turn heat to low and begin whisking ingredients (5-10 minutes) until mixture becomes thin.
  • Whisk in honey and lemon essential oil or lemon zest towards the end.
  • Pour mixture into a glass dish or into molds. Place in the fridge for 1-hour to set.
  • Remove from molds or cut into squares and enjoy!

Notes

Homemade ginger tea recipe
Keyword dairy free, gelatin, gluten free, grain free, grass-fed, gut health, gut support, sugar free

lemv
Get 24% off all Young Living essential oils (including food-grade oils) here.

Creamy Dill Coleslaw (Keto, Paleo)

Creamy Dill Coleslaw (Keto, Paleo)

by | May 7, 2019

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you’re short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.

DID YOU KNOW? Cabbage is packed with many beneficial vitamins, minerals, plus water and fiber, making it a great vegetable for weight loss & gut health.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, cabbage is rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

Now, the trick to making a quick coleslaw with cabbage is using a food processor. Simply throw all ingredients in and process until everything is roughly chopped and well combined.

There’s a lot of room for creativity with coleslaw which makes it a fun side dish to prepare. Feel free to use different veggies, herbs and spices. Also, if you don’t have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or full fat coconut yogurt/kefir.

Creamy Dill Coleslaw Plant-Based Paleo Keto

What you need for this recipe:

  • Cabbage
  • Carrots
  • Dill
  • Green onion
  • Garlic
  • Lemon juice or apple cider vinegar
  • Avocado oil mayo
  • Sea salt & black pepper

Serve Creamy Dill Coleslaw with:

Creamy Dill Coleslaw Plant-Based Paleo Keto

Creamy Dill Coleslaw

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you're short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: Keto, Low-Carb, Paleo, Plant-Based
Servings: 3

Ingredients
 

  • 1/2 large green cabbage
  • 2 large carrots
  • 4 sprigs fresh dill , or 1 tsp dried dill
  • 1 green onion
  • 1 small garlic clove
  • 2 tbsp lemon juice, or apple cider vinegar
  • 2 tbsp avocado oil mayo*
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Chop cabbage, carrots and green onion into large chunks.
  • Place all ingredients into a food processor and process until vegetables are roughly chopped and ingredients are well combined. Do not over process.
  • Eat right away or store in an airtight container in the fridge and use within a day.

Notes

If you don't have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or 2 tbsp. full fat coconut yogurt/kefir.
Keyword cabbage, carrots, dairy free, gluten free, grain free, healthy side, raw, super bowl
Sloppy Joes with Sweet Potato “Buns” (Gluten Free, Paleo)

Sloppy Joes with Sweet Potato “Buns” (Gluten Free, Paleo)

by | Apr 29, 2019

Sloppy Joes with Sweet Potato “Buns” is made with whole & simple ingredients and free of added sugars. It’s a healthy gluten & grain free + paleo friendly dish. This comfort food classic will definitely be a hit with the whole family!

Are you looking for a gluten free and gut friendly replacement for buns or bread?

Sweet potato “buns” to the rescue!

Not only are sweet potato “buns” tasty, but this whole food is packed with nutrients that you won’t get from plain old bread.

There are so many classic dishes and sandwiches that you can easily transform into a healthy and gut-friendly alternative with a little help from these “buns”.

Try sweet potato “buns” with:

  • Sloppy Joes (see recipe below)
  • Burgers and sliders
  • Bacon, egg, lettuce & tomato sandwich (BELT)
  • Tuna sandwich
  • Pulled pork sandwich

Cut sweet potato into rounds (like I did for this recipe) OR lengthwise for larger “buns” and cook using the instructions below. Fill your sweet potato “buns” with yummy ingredients and grab it with your hands or dig in with a fork and knife – whatever your heart desires.

Healthy sides to pair with Sloppy Joes …

What you need for Sloppy Joes:

  • Ground beef
  • Onion
  • Pepper
  • Garlic
  • Tomato paste
  • Yellow mustard
  • Coconut aminos
  • Balsamic vinegar
  • Smoked paprika
  • Sweet potatoes
  • Avocado oil
  • Sea salt & black pepper

Want more wholesome dinner recipes? You’re going to love these …

Sloppy Joes with Sweet Potato Buns

Sloppy Joes with Sweet Potato "Buns"

Sloppy Joes with Sweet Potato "Buns" is made with whole & simple ingredients and free of added sugars. It's a healthy gluten & grain free + paleo friendly dish. This comfort food classic will definitely be a hit with the whole family. 
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Dinner, Main Course
Cuisine: Gluten Free, Grain Free, Paleo
Servings: 3

Ingredients
 

  • 1 lb ground beef, grass-fed
  • 1 tsp avocado oil
  • 1 small onion, diced
  • 1/2 yellow/red/orange pepper, diced
  • 2 cloves garlic, minced

Sauce

  • 1/3 cup water
  • 3 oz tomato paste
  • 1 tbsp yellow mustard
  • 1/2 tsp coconut aminos
  • 1 tsp balsamic vinegar
  • 1/4 tsp smoked paprika
  • Sea salt and black pepper , to taste

Sweet Potato "Buns"

  • 2 large sweet potatoes
  • 1 tbsp avocado oil
  • Sea salt , to taste

Instructions
 

  • Heat avocado oil in pan then add onion and pepper. Cook over medium heat for 5-minutes or until onions become soft.
  • Add garlic and beef. Break a part beef and cook until beef is no longer pink.
  • In a separate bowl mix sauce ingredients together then add mixture to pan with beef. Add sea salt and black pepper to taste.
  • Let cook over medium heat for 15-20 minutes. Stir occasionally. You can also lower the temperature and let cook for longer to get more flavour out of this dish.
  • Serve in-between sweet potato buns.

Sweet potato "buns"

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Cut sweet potatoes into 1/4 inch rounds with the peel intact.
  • Place sweet potato rounds in a single layer on baking sheet, brush both sides with oil and sprinkle with sea salt.
  • Bake for 25-30 minutes or until tender and lightly browned. Flip halfway through baking time.
Keyword coconut aminos, grass-fed, ground beef, healthy dinner, healthy meals, sweet potato

Sloppy Joes with Sweet Potato "Buns" (Paleo, Gluten Free)

GI-Revive: The best supplement for healing your gut

GI-Revive: The best supplement for healing your gut

by | Apr 24, 2019

Are gas, bloating, constipation, diarrhea, stomach pain or heartburn a frustrating and uncomfortable part of your life?

Did you know that these symptoms can be an indication of poor gut health, including a damaged gut lining, gut inflammation and possibly leaky gut?

Here are a few offenders that can cause your gut to become damaged and inflamed:

  • High stress
  • Poor diet including cereal grains, industrial vegetable and seed oils, sugar and processed soy
  • Alcohol
  • Low-quality sleep
  • Excessive high-intensity exercise
  • Environmental toxins
  • Prescription and non-prescription medications, etc.

If you have IBS or another gut condition, I recommend that you start by improving your diet and lifestyle to better support the health of your gut.

Are you seeking 1:1 nutrition & health coaching for your IBS? Learn more about the Love Your Gut Program.

Supplements can also play a powerful role in helping to heal your gut. GI-Revive is one of the best gut repair formulas on the market. I have used this supplement for years and have shared it with my friends, family and clients. The results are amazing!

GI-Revive™ is a synergistic formula offering wide-ranging support for optimal gut health and function. It provides therapeutic levels of nutrients which support gut lining repair and help fight inflammation along with ingredients to promote healthy bowel function.

GI-REVIVE

A synergistic formula offering wide-ranging support for optimal gut health and function. 

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What makes GI-Revive the best supplement for healing your gut

1. L-glutamine. Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining. Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair. It is essential in maintaining proper intestinal permeability and avoiding “leaky gut syndrome.” Leaky gut syndrome can result in increased toxic and allergy exposure, systemic inflammation, and autoimmune disease.

2. Aloe Vera, Slippery Elm, Marshmallow, Chamomile, Okra, Cat’s Claw and DGL. These relaxing herbs can improve intestinal function by coating and soothing the intestinal lining, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines. GI Revive™ contains this impressive comprehensive blend of botanicals that have a long traditional use in gastrointestinal disorders.

3. Prune Powder and Citrus Pectin. These two ingredients are included to safely aid in regularity of bowel movements without the damaging effects of commonly used herbal laxatives.

4. MSM and Quercetin. These anti-inflammatory substances can reduce the chronic inflammation which is often the reason why the intestinal lining becomes damaged and “leaky.” Quercetin can also improve tissue health through its antioxidant functions.

5. Zinc Carnosine and N-Acetyl Glucosamine. Zinc carnosine has impressive mucosal-protective and anti-ulcerative properties, including the ability to protect the intestinal lining against damage due to strong anti-inflammatory medications. N-Acetyl Glucosamine aids in the production of health supportive structures for the cells of the intestinal lining. Supplementation of these nutrients, can help support proper mucosal health and reduce intestinal permeability.

Do you have IBS? Click HERE to learn about 5 ways to treat your IBS naturally! 

How to use GI-Revive

Add 1 tablespoon to a glass of water. Stir briskly and consume immediately. Take once daily. Take on an empty stomach (ex., immediately upon waking, in-between meals or at night before bed).

Take for 3-months consecutively. Most people see results soon after starting this product. Continue to take this product for the full course to allow for optimal healing of the gut. After you have used this product for 3-months, keep track of your gut health. If you feel you need extra gut support, you can go on a maintenance supplement during this time (I recommend l-glutamine). You can always start another course of GI-Revive if needed. I recommend waiting 2-3 months between courses.

Other times GI-Revive can be helpful

1. Gut support when consuming alcohol. Alcohol can be very disruptive on the gut lining. GI-Revive can help to protect your gut from the damaging effects of alcohol and repair the gut if damage occurs. I recommend taking GI-Revive before AND after alcohol consumption to help mitigate alcohol’s negative effects. 1 tbsp. before and after.

2. Gut support when eating out. Food found in most restaurants and fast-food joints contain low-quality ingredients and inflammatory cooking oils, all of which can be extremely disruptive to the gut. I recommend preparing your own food with high-quality ingredients as often as possible. When eating out, I recommend taking GI-Revive before AND after food consumption to help mitigate the negative effects of low-quality ingredients and inflammatory oils. 1 tbsp. before and after.

3. Gut support during travel. Travel can be a big stressor on the gut, especially if flying and eating out a lot. I recommend taking GI Revive before and during travel to help mitigate the negative effects of travel on the gut.

GI-REVIVE

The best supplement for healing your gut. GI-Revive provides therapeutic levels of nutrients which support gut lining repair and help fight inflammation along with ingredients to promote healthy bowel function.

BUY NOW!

SAVE on GI-Revive and get FREE shipping when you purchase The Ultimate Gut Support Kit for IBS. Learn more HERE.

Got smoothie gas? How to tweak your smoothie

Got smoothie gas? How to tweak your smoothie

by | Apr 23, 2019

Are you experiencing smoothie gas or other gut issues like bloating, pain, diarrhea or heartburn after consuming your smoothie?

These symptoms can be a problem for some people. To be honest, there was a time in my smoothie journey where smoothies were causing baby to have a little too much gas for her liking.

It took a bit of time for me to realize that some ingredients in my smoothies were causing me to run into isolated rooms throughout the day.

After some experimenting, I learned that too much kale or broccoli were triggers for my gas problems. So, I now use mainly spinach as my green base and only add small amounts of kale and broccoli.

I also learned a while back that I had a slight intolerance to avocados (an intolerance that developed during a stressful time in my life) and if I ate them in excess I would get heartburn. So, instead of using avocados as a healthy fat source in my smoothies, I opt for other healthy fats that my body responds well to.

Now, this doesn’t mean that kale, broccoli and avocados are unhealthy foods – it just means that they don’t work well for my body at this time in my life. How I react to these foods months or years down the road might be very different (or may be the same).

Our bodies are constantly changing – what works for you today might not work for you tomorrow. It’s important to be in-tune with your body and experiment with foods in your diet, so you can consume more of the foods that serve you well and avoid the ones that don’t.

If you’re experiencing smoothie gas or gut issues after consuming your smoothie, I strongly recommend that you don’t give up on this healthy habit, but instead make some tweaks so your body is better able to digest, process and absorb this nutrient-rich drink.

I’ve put together some practical tips you can experiment with if you’re experiencing any gut distress with your daily smoothie.

How to tweak your smoothie if you’re experiencing smoothie gas or gut issues

1. Reduce the amount of greens you put in your smoothie.

Some guts do a better job of digesting greens than others. If your gut is struggling, try reducing veggies to 1/2 a cup. You can increase this amount over time and see how your gut responds (I don’t recommend going over 1.5 cups of greens).

2. Avoid or reduce high sulfur vegetables like kale, broccoli and spinach.

Although high sulfur veggies are extremely good for your health they can sometimes cause and/or aggravate symptoms like gas and bloating. If you’re experiencing these symptoms, try using vegetables like lettuce, celery, watercress, mustard greens or zucchini instead. I also recommend avoiding any other ingredients you suspect are causing symptoms.

3. Re-evaluate the protein powder you’re using.

Protein powders are a big culprit when it comes to gut issues. Low-quality and high-allergen protein sources (and a long list of ‘other’ ingredients) can cause digestive problems and/or other health issues. If you’re uncertain whether your protein powder is causing symptoms, I suggest trying it on its own (with water only) and see how your body responds. Also, check out my protein powder checklist to help guide you with finding a high-quality protein powder.

4. Drink your smoothie slowly and in a calm state.

I know it may be tempting to pound back your delicious tasting smoothie, but this approach can be overwhelming for your gut. Drinking a smoothie should be no different than eating a meal – it’s important do to both slowly and in a stress free state. The slower you consume your food, the easier it is for your gut to process, digest and absorb nutrients. This is particularly important for those dealing with IBS.

In addition to experimenting with the above, I also recommend that you support digestion with these simple and practical tips.