Espresso Amaretti Cookies (Paleo, Gluten & Egg Free)

Espresso Amaretti Cookies (Paleo, Gluten & Egg Free)

by | Dec 21, 2020

Espresso Amaretti Cookies are a delicious variation on a classic Italian almond cookie. Made with just 5 simple & clean ingredients. These cookies are free from refined sugar, gluten & grains. Only 20-minutes needed to make these delicious cookies, just in time for the holiday season!

Almonds and coffee come together to make a perfect flavor combination. If you don’t believe me, then you’ve got to try this recipe! These chewy cookies are not too sweet, with a subtle espresso flavour. They are a perfect bite sized treat with a shot of espresso!

When creating this recipe, I tried a couple variations (in particular, brewed espresso vs. ground espresso beans) to find the right balance of flavour and texture. I decided to go with brewed espresso instead of ground espresso beans. Although the ground espresso beans offered a more intense espresso flavor, I felt that the brewed espresso resulted in a more balanced cookie.

I also decided to make these cookies egg free, even though traditional amaretti cookies are made with eggs. I did this for two reasons …

  • To keep this recipe super simple and easy to make. You can literally prepare and bake these cookies in just-20 minutes.
  • For people who have an intolerance or allergy to eggs. In addition, those following a plant-based or vegan diet can enjoy these cookies.

You’ll find that the taste and texture is still awesome even without eggs.

Espresso Amaretti Cookies can be stored in an airtight container (to ensure that they remain chewy) at room temperature for up to 1 week. These cookies can also be frozen for up to 3 months.

Espresso Amaretti Cookies

What you need for Espresso Amaretti Cookies

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

Espresso Amaretti Cookies Paleo

Espresso Amaretti Cookies

Espresso Amaretti Cookies are a delicious variation on a classic Italian almond cookie. Made with just 5 simple & clean ingredients. These cookies are free from refined sugar, gluten & grains. Only 20-minutes needed to make these delicious cookies, just in time for the holiday season!
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Snack/Treat
Cuisine: Gluten Free, Paleo, Plant-Based
Servings: 30 cookies

Ingredients
 

  • 2 cups almond flour
  • 1/3 cup coconut palm sugar
  • 1/2 tsp baking powder
  • 3 tbsp brewed espresso, cooled
  • 1/2 tsp almond extract
  • 30 espresso beans, to top cookies

Instructions
 

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Combine almond flour, coconut palm sugar and baking powder in a bowl and whisk together.
  • Add almond extract and espresso to bowl and combine ingredients, using a spoon or spatula, until a sticky dough forms and holds together.
  • Scoop batter with a teaspoon and roll into balls. Place on baking sheet (1-2 inches of space between balls).
  • Press an espresso bean into the top of each ball until a cookie shape is formed. For a chewy cookie, don’t flatten the dough too much.
  • Bake at 350F for 12 minutes. Let cool then store cookies in airtight container.
Keyword almond flour, coconut sugar, coffee, dairy free, espresso, grain free, holiday recipes, Italian, Italian recipes
How To Boost Your Immune System

How To Boost Your Immune System

by | Nov 17, 2020

Cold and flu season is upon us—but that doesn’t mean you have to suffer. Check out these tips on how to boost your immune system and resilience.

An important part of preventing and treating illness is being good to your body.

There are several steps you can take that will strengthen your immune system and not only decrease the chances that you’ll get sick in the first place, but help to reduce the intensity and shorten the duration of any cold or flu you do get.

Instead of just suppressing symptoms, these tips will actually improve the function of your immune system as well as attack the bacteria and/or viruses themselves.

Continue reading and learn how to boost your immune system naturally this cold and flu season.

foods to boost your immune system

How To Boost Your Immune System

#1: Eat A Nutrient-Rich Diet

The nutrients you get from food are essential to keeping your immune system functioning properly. Focus on plenty of vegetables, fruit, high-quality protein and healthy fats–and avoid alcohol, processed foods, sugar + any foods you have a sensitivity to. Also, maintain adequate hydration since water helps your body produce lymph, which carries white blood cells and other immune system cells.

Here are foods that emphasize nutrients essential to optimal immune system function:

Zinc – seafood, pumpkin seeds, sea vegetables, legumes (be sure to soak, sprout and/or cook)
Vitamin D – salmon, fatty fish, egg yolks, cheese (if tolerable), mushrooms
Omega-3s – to support anti-inflammatory status (if you’re consuming less than 1lb of oily fish weekly, I recommend supplementing with a high-quality fish oil)
Vitamin C – oranges, papayas, strawberries, kiwi, organic leafy green vegetables (spinach, bok choy, kale), broccoli, bell peppers
Vitamin A – liver, cod liver oil, mackerel, salmon; beta-carotene: sweet potato, winter squash, kale, collards, carrots
Fresh garlic – crush garlic and wait up to 60 seconds before cooking or consuming to enhance formation of allicin

Protein – the amino acids in protein help build and maintain immune cells, and skimping on this macronutrient may lower your body’s ability to fight infections. Try to consume most of your protein through whole food, animal-based sources. If you need help increasing your protein intake, a high-quality protein powder can be used.

#2: Wash Your Hands

Studies have shown that frequent hand-washing is one of the most important things we can do to protect ourselves during cold & flu season. Wash your hands every time you arrive at a destination while out and about, and first thing when you get home.

No sink? Opt for a alcohol-based hand sanitizer, rather than an antibacterial one. Why? Well, those antibacterial ones contain chemicals that disrupt your hormones and can make dangerous mutant super-germs!

#3: Move Your Body

Walking, lifting weights, stretching, and yoga are all examples of movement that can support your health. Movement helps the lymphatic system circulate, which is where your immune cells travel.

Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. Since stress negatively impacts our immune system, this is another way exercise can improve immune response.

Give yourself just 20 minutes each day to keep your immune system in shape. If you feel you’re coming down with something or your energy is very low, take it easy. Remember to avoid excess exercise during times of immune challenge.

yoga for immune support

#4: Get Plenty Of Sleep & Relaxation

Sleep and immunity are closely tied. Studies have shown that people who don’t get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. Getting adequate rest may strengthen your natural immunity. 7-9 hours of quality sleep is best. Keep in mind, you may sleep more when sick to allow your immune system to better fight the illness.

If you’re having trouble sleeping, get a jump on it now and start something like Magnesium Glycinate or NeuroMag (to help with racing thoughts) to help support your body in falling and staying asleep. If you need extra support, try a natural sleep aid. I also recommend limiting screen time an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm.

Other sleep hygiene tips include sleeping in a completely dark room, going to bed at the same time every night, and exercising regularly.

Lastly, if you’re feeling stressed, make space for relaxation in your day. It’s much harder for your immune system to do its job when you’re stressed. Try stress management techniques like yoga, meditation, breath work & biofeedback to help you relax.

#5: Supplement Wisely

Before diving in, it’s important to remember that supplements should be supplemental to a healthy diet. Vitamins and supplements should not be used as a replacement for a healthy diet, BUT they can be used to help fill the gaps in your diet. There are several nutrients that are essential for immune health. Many people don’t get enough of these nutrients through their diets. But even if you are getting enough, taking additional amounts of them when people around you are sick, or if you’re already sick, can be very helpful.

Vitamin C

Vitamin C is one of the biggest immune system boosters of all.
Dose & Duration: Take 1 tsp once a day (1-2 g) on an empty stomach for prevention, and 1 tsp twice a day (2-4 g) for treatment.
Recommendation: Liposomal Vitamin C or C+BioFizz. (Note: Liposomal forms are best absorbed).

Vitamin D + K

Vitamin D is critical for immune function. A deficiency in this nutrient may compromise immune response and increase your risk of infection and disease.
Dose & Duration: Take 0.5-1 mL (1000-2000 IU) per day to support immune function, especially if you’re not getting regular sun exposure.
Recommendation: Emulsi-D3 Synergy.

Probiotics

80% of your immune system is found in your gut, which is why supporting your gut with healthy bacteria is crucial.
Dose & Duration: Take 1 capsule per day with a meal for maintenance of a healthy gut and immune function. Increase to 2 capsules daily if you’re coming down with a cold or flu—and continue taking this dose if you do get sick.
Recommendation: ProbioMed 50.

Zinc

Zinc helps your immune system by aiding in the production of immune cells, like T-cells and white blood cells, that help your body fight off invaders.
Dose & Duration: Take 1 capsule (30 mg) per day if you feel like you’re coming down with a cold or flu—and continue taking it if you do get sick.
Recommendation: Zinc Supreme.

Garlic

Allicin (the active compound found in garlic) helps to support the immune system by preventing the overgrowth of unfriendly organisms. Traditionally used in herbal medicine to help relieve the symptoms associated with upper respiratory tract infections. You can consume whole garlic using the method I mentioned above or take a garlic supplement.
Dose & Duration: Take 1 softgel twice daily if you feel like you’re coming down with a cold or flu—and continue taking it if you do get sick.
Recommendation: Allicillin.

Elderberry Syrup

Elderberry is a medicinal plant with a long tradition of use as an herbal antiviral. It’s one of the most effective botanicals for strengthening immune function and preventing colds and flus.
Dose & Duration: Take 1 tsp twice daily if you feel like you’re coming down with a cold or flu—and continue taking it if you do get sick.
Recommendation: Suro Organic Elderberry Syrup.

All supplements linked to above have been GMP certified and put through rigorous product testing (by a third party). This means that all supplements have the identity, strength, composition, quality and purity that appear on the label.

This content on how to boost your immune system is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 

Butternut Squash Soup (Dairy Free, AIP, Paleo)

Butternut Squash Soup (Dairy Free, AIP, Paleo)

by | Nov 3, 2020

This homemade Butternut Squash Soup is the best you’ll ever taste! It’s simple, super creamy and full of delicious roasted butternut flavor. This recipe is healthy, filling, comforting, and warms you up when the weather is chilly.

Why this Butternut Squash Soup is the best

Simple Ingredients

I kept the ingredients list simple so the roasted squash flavor can shine through. All you’ll need is butternut squash, celery root, onion, garlic, coconut milk, chicken/vegetable broth, avocado oil & sea salt.

Dairy Free

I used full fat coconut milk instead of dairy-based cream, so almost everyone can enjoy this delicious soup, including those who are following a dairy-free, vegan, paleo or AIP diet.

Roasted Everything for Major Flavour

Most of this soup’s flavor comes from the cooking method, which starts with roasting the butternut squash, and other ingredients, to bring out earthy, smoky, caramelized & sweet flavor. Not only does roasting all ingredients make this dish super flavourful, but it also makes it super easy to prepare.

Serve It Now or Later

If you’re planning to make this soup for company, you can serve the soup straight from your blender. Or, make it the day before and reheat it in a pot on the stove. You can easily store this soup in a mason jar in your fridge for up to a week.

Optional Garnishes

This soup is perfect as is…no garnish required, but feel free to add a sprinkle of freshly ground black pepper or some toasted pepitas (green pumpkin seeds) for extra visual appeal.

Roasted butternut squash

Squash roasting options

There are a few options when it comes to roasting butternut squash for this recipe. One is to halve the butternut squash, scoop out the seeds and roast the halves. Make sure to cut the squash from the stem down (lengthwise), so that it’s easy to scoop the seeds out.

The other option is to peel and cube the squash then roast them. I usually opt for the first one because it’s super quick and easy (unless you purchase butternut squash that is already peeled and cubed). BUT the option is there and the choice is yours.

Blended butternut squash soup

What you need for Butternut Squash Soup

Want more healthy soup recipes? You’ve got to try these …

Butternut squash soup

Butternut Squash Soup

This homemade Butternut Squash Soup is the best you'll ever taste! It's simple, super creamy and full of delicious roasted butternut flavor. This recipe is healthy, filling, comforting, and warms you up when the weather is chilly.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Side Dish, Soup
Cuisine: AIP, Low-Carb, Paleo, Plant-Based
Servings: 4

Equipment

  • Blender

Ingredients
 

  • 1 large butternut squash
  • 1 yellow onion, roughly chopped
  • 4 garlic cloves, skin on
  • 1 celery root, roughly chopped
  • 1 400 ml can full fat coconut milk
  • 1.5 cups organic chicken or vegetable broth, more if needed
  • Avocado oil
  • Sea salt, to taste

Instructions
 

  • Preheat oven to 425°F. Line baking sheet with parchment paper.
  • Cut butternut squash in half lengthwise and scoop out seeds.
  • Arrange butternut squash (flesh down), garlic, onion and celery root on the baking sheet. Rub the flesh of the squash with a little avocado oil and drizzle some on everything else. Sprinkle with sea salt.
  • Roast for 30-35 minutes, or until butternut squash is tender. Remove from oven and let cool slightly before handling.
  • Scoop the squash from the skins and place into blender. It should measure about 5 cups of squash.
  • Add the onion, peeled garlic, celery root, coconut milk, broth and sea salt to the blender. Puree until smooth.
  • If the soup is too thick, add a little more broth until desired texture is reached.
  • If the soup isn’t hot enough, pour into a saucepan and heat gently before serving.
  • Store leftovers in a mason jar in the fridge for up to one week.
Keyword butternut squash, celery root, coconut milk, dairy free, roasted, soup, vegan

 

Chicken Pesto “Spaghetti” (Gluten Free, Low-Carb, Paleo)

Chicken Pesto “Spaghetti” (Gluten Free, Low-Carb, Paleo)

by | Sep 11, 2020

Chicken Pesto “Spaghetti” is not only delicious, but it’s also a quick meal to whip up during the busy work week.

This dish is a great way to put fresh basil (or that batch of pesto you have sitting in your freezer) to use.

If you’re looking for a healthy pesto recipe, I definitely recommend my homemade dairy free pesto. I usually make a large batch of it at a time, freeze what I don’t use (ice cube trays are great for this), and defrost the pesto for dishes like this one. The end result is easy and delicious weekday dinners.

In addition to being delicious and easy, this dish uses spaghetti squash, making it perfect for those living a gluten/grain free, paleo, low-carb or keto lifestyle.

Spaghetti squash is great whole food alternative to processed spaghetti

Nutrition facts: spaghetti squash vs. processed spaghetti …

Spaghetti squash – 10 grams of carbs/cup & 42 calories/cup + mother nature’s nutrients
Processed spaghetti – 43 grams of carbs/cup & 220 calories/cup + a carb crash after consumption

I recommend replacing processed spaghetti with spaghetti squash if you;

  • want to lose weight (lower carbs & calories + more nutrients = weight loss)
  • have IBS or gut issues (since gluten and grains can aggravate symptoms)
  • have diabetes (lower carb foods = better blood sugar levels)
  • follow a paleo, keto or low-carb diet

Chicken Pesto "Spaghetti"

3 simple ingredients for Chicken Pesto “Spaghetti”

If you love this dish, then you need to try …

Chicken Pesto "Spaghetti"

Chicken Pesto "Spaghetti"

Chicken Pesto "Spaghetti" is not only delicious, but it's also a quick meal to whip up during the busy work week. It's the perfect spaghetti recipe for those living a gluten/grain free, paleo, low-carb or keto lifestyle. 
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 40 minutes
Course: Dinner, Main Course
Cuisine: Italian, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 spaghetti squash, medium
  • 1 lb ground chicken, pastured
  • 2 - 3 tbsp dairy free pesto, recipe link in notes
  • Sea salt, to taste

Instructions
 

For the spaghetti squash

  • Cut spaghetti squash lengthwise and remove seeds with spoon. Sprinkle flesh with sea salt.
  • Bake at 400F for 30-40 min (first 10-min bake with flesh down, then turn so skin is down for remaining time). Fork should pierce skin easily when squash is cooked. See notes for cooking spaghetti squash below.
  • Use a fork to scrape out the strands of squash.

For the chicken pesto

  • Using a stovetop pan, cook chicken over medium to medium-high heat. Use a spatula to break a part meat. Season with sea salt.
  • Once chicken is fully cooked, reduce heat and add pesto. Combine chicken and pesto until fragrant.
  • Place spaghetti squash noodles at the bottom of a bowl or plate then top with chicken pesto. Enjoy!

Notes

Notes on cooking spaghetti squash
  • Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash. You want the noodles to be ‘al dente’.
  • Time your spaghetti squash so that it’s done cooking around the same time as your chicken pesto, so your noodles don’t cool.
Get the dairy free pesto recipe HERE.
Keyword basil, chicken, dairy free, gluten free, grain free, pesto, spaghetti squash

Chicken Pesto "Spaghetti"

Avocado Caprese Salad (Dairy Free, Paleo, Plant-Based)

Avocado Caprese Salad (Dairy Free, Paleo, Plant-Based)

by | Sep 3, 2020

Caprese Salad with creamy avocado is delicious and so easy to make! This salad is the ultimate way to enjoy fresh, ripe summer tomatoes & basil!

A classic caprese salad is made with very few ingredients–mozzarella, tomatoes, basil and olive oil. I decided to put a spin on this classic dish by removing the dairy (a common food allergen) and replacing it with creamy & nutrient-rich avocado.

Now this fresh Italian salad can be enjoyed by those following a dairy free, paleo or plant-based diet!

How to make a caprese salad

It’s real simple… start by slicing the tomatoes. Feel free to use tomatoes that are different shapes, sizes and colours.

Then slice the avocados, keeping them similar in thickness to the tomatoes. Arrange one slice of tomato then overlap with one slice of avocado around the outside of a plate (or however you choose).

You can incorporate whole fresh basil leaves into the layers or scatter freshly torn basil on top.

Lastly, finish this dish with a good drizzle of high-quality olive oil and sea salt or add even more flavour with a homemade dairy free pesto.

Important tips for making a caprese salad

  • Find the freshest, ripe locally grown tomatoes
  • Use a high-quality extra virgin olive oil
  • Use fresh basil
  • Find ripe avocados for more creaminess

Caprese salad with avocado

What you need for Avocado Caprese Salad:

  • Tomatoes
  • Avocado
  • Fresh basil
  • Extra virgin olive oil

Pair this salad with one of my dairy & gluten free Italian main dishes …

Avocado Caprese Salad Dairy Free

Avocado Caprese Salad

Caprese Salad with creamy avocado is delicious and so easy to make. This salad is the ultimate way to enjoy fresh, ripe summer tomatoes & basil! I decided to put a spin on this classic dish by removing the dairy (a common food allergen) and replacing it with creamy & nutrient-rich avocado. Now this fresh Italian salad can be enjoyed by those following a dairy free, paleo or plant-based diet!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Salad
Cuisine: Dairy Free, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 2 tomatoes, ripe
  • 1 avocado, ripe
  • 1 handful basil, fresh
  • 1-2 tbsp extra virgin olive oil, or homemade pesto*
  • Sea salt, to taste

Instructions
 

  • Thickly slice tomatoes and avocado.
  • Arrange one slice of tomato then overlap with one slice of avocado around the outside of a plate (or however you choose).
  • Incorporate whole fresh basil leaves into the layers or scatter freshly torn basil on top.
  • Drizzle with olive oil and sprinkle with sea salt or use homemade dairy free pesto.

Notes

*Try my easy dairy free pesto recipe.

Avocado Caprese Salad Dairy Free

Cauliflower Mushroom Rice (Grain Free, AIP, Keto)

Cauliflower Mushroom Rice (Grain Free, AIP, Keto)

by | Jul 6, 2020

Cauliflower Mushroom Rice is a delicious grain free and low-carb side to any meat or fish dish. The prep is super easy with frozen riced cauliflower (which can be found at most grocery stores) and pre-sliced mushrooms! AIP, paleo, low-carb, keto and plant-based.

Mushrooms don’t just add awesome flavour to certain dishes, but they’re also a great food to boost immune function.

According to a 2005 report published in the journal Evidence-Based Complementary and Alternative Medicine, mushrooms contain “compounds and complex substances with antimicrobial, antiviral, antitumor, antiallergic, immunomodulating, anti-inflammatory, antiatherogenic, hypoglycemic and hepatoprotective activities.”

To simplify, mushrooms can enhance almost every system in the body and protect you from numerous conditions and diseases since they’re associated with lowered inflammation. Sustaining high levels of inflammation long term has been shown to contribute to chronic conditions, such as heart & autoimmune disease, diabetes and cancer.

Note: Buy and eat organic grown mushrooms whenever possible since they’re very porous and have the tendency to easily absorb chemicals from the soil that they’re grown in.

Enjoy Cauliflower Mushroom Rice with …

Cauliflower Mushroom Rice

What you need for Cauliflower Mushroom Rice:

  • Frozen riced cauliflower
  • Sliced mushrooms
  • Onion
  • Parsley
  • Organic chicken stock
  • Avocado oil

Looking for more healthy sides? You’re going to love these …

Cauliflower Mushroom Rice AIP Keto Paleo

Mushroom “Rice”

Cauliflower Mushroom Rice is a delicious grain free and low-carb side to any dish. The prep is super easy with frozen riced cauliflower (which can be found at most grocery stores) and pre sliced mushrooms! AIP, paleo, low-carb. keto & plant-based.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Course: Side Dish
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 12 oz bag frozen riced cauliflower, I get mine from Costco
  • 1 pack sliced mushrooms
  • 1 small yellow onion, finely sliced
  • 2 tbsp fresh parsley, finely chopped
  • 1 and 1/4 cup organic chicken stock
  • 2 tbsp avocado oil
  • Sea salt & black pepper , to taste

Instructions
 

  • Saute mushrooms in 1 tbsp avocado oil for 2-minutes over medium heat. Season with salt and pepper. Add 1/4 cup chicken stock, cover and let cook for 5-minutes. Remove lid and allow remaining liquid to cook off. Set mushrooms aside in a bowl.
  • Using the same pan, add 1 tbsp avocado oil and saute onion until fragrant over medium heat.
  • Add frozen riced cauliflower and combine until slightly heated. Season with salt.
  • Add 1/4 cup of chicken stock to the pan at a time. Let liquid evaporate before adding more stock. Do this until you get through 1 cup of stock. Continue to stir ingredients as you do this.
  • Add mushrooms and parsley to the pan, combine everything together and let cook for another minute. Remove from heat and serve.