Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it’s also loaded with delicious fall flavours!
This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement. It contains …
Smart, high-fiber carbohydrates (from greens & some fruit)
INGREDIENTS:
3 tbsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 ½ tsp allspice
1 ½ tsp cloves
I recommend buying organic ground spices to make this blend. Mix spices together in a bowl and store in a small glass jar. Feel free to double or triple this recipe so you have plenty of pumpkin pie spice for the season.
Want more delicious & healthy smoothie recipes? You’re going to love these …
Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it's also loaded with delicious fall flavours! This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement.
“Spaghetti” with Ricotta & Cherry Tomatoes is fresh and flavourful! This simple whole food dish is easy to prepare and only requires 6 simple ingredients. It’s the perfect dish during the summer months when fresh basil and cherry tomatoes are abundant. Gluten & grain free + low-carb.
After my recent trip to Italy, I’ve been feeling even more inspired to create healthier gluten free versions of some great Italian spaghetti dishes. This time around, I decided to experiment with one of my favourite cheeses growing up, ricotta!
I don’t consume dairy on a regular basis, but when I come across fresh, high-quality cheeses (like the ricotta cheese from Quality Cheese in Woodbridge) it’s an absolute MUST have!
There are a few ricotta inspired recipes I’ve been itching to try, but I wanted to start with this one since you can still find fresh tomatoes and basil in stores.
So, if your body can digest dairy well and you’re looking for a flavourful whole food “spaghetti” dish to try, I definitely recommend this one. It’s low carb, gluten & grain free!
What you need for “Spaghetti” with Ricotta & Cherry Tomatoes:
"Spaghetti" with Ricotta & Cherry Tomatoes is fresh and flavourful! This simple whole food dish is easy to prepare and only requires 6 simple ingredients. It's the perfect dish during the summer months when fresh basil and cherry tomatoes are abundant.
Cut spaghetti squash lengthwise and remove seeds with spoon. 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. Use a fork to scrape out the strands of squash when done.
When spaghetti squash is almost done, heat olive oil in saucepan (medium heat) and add garlic, tomatoes and salt.
Cook for a few minutes until tomatoes soften and garlic begins to brown and then remove garlic cloves.
Add ricotta cheese and 1 cup of hot water to tomato sauce and stir. Let reduce for a few minutes.
Add spaghetti squash to saucepan. Toss and cook for 2 more minutes.
Remove from heat, toss in basil and serve.
Notes
Note on 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’.
Vegetable “rice” is a great low-carb, gut friendly and nutrient-dense substitute for grains like rice, quinoa and couscous. It’s extremely versatile and can be used as a base or side for so many dishes. AIP, keto, paleo & plant-based
Here are a few great ways to add vegetable “rice” to your menu …
1. Use it as a side to salmon, steak, chicken or another protein source.
4. Add “rice” and a can of wild salmon, sardines or tuna to a container, and take it with you to work for a healthy lunch.
5. Eat it on its own as a mid-day snack — vegetable “rice” tastes great cold too, so just grab the leftovers from the fridge and enjoy!
I like to make a batch of this “rice” ahead of time and add it to different meals throughout my week. It makes meal prep super easy – and adds tons of flavour and nutrients to my meals!
Vegetable "rice" is a great low-carb, gut friendly and nutrient-dense substitute for grains like rice, quinoa and couscous. It’s extremely versatile and can be used as a base or side for so many dishes. AIP, keto, paleo & plant-based
Chop vegetables into large chunks, place on baking sheet and coat with oil and salt.
Bake for 45-minutes.
Put cooked vegetables and vinegar/lemon juice in a food processor and process into a rice-like consistency. I recommend using the pulse function so you don't over-process. You may need to do this step in two batches.
Tiger Nut “NOatmeal” is a delicious nut & grain free version of oatmeal. This nutrient-packed breakfast is the perfect way to start your day!
Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.
They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.
Here are a couple of ways tiger nuts can support gut health …
FIBER
Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.
In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.
Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.
RESISTANCE STARCH
Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.
It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.
2tbspcoconut manna (for nut free "NOatmeal"), or nut butter of choice
Optional toppings:
Fresh fruit, cacao nibs, shredded coconut
Instructions
Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.
In one bowl beat eggs and milk together.
In another bowl, mash banana and coconut manna together with a fork.
Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.
Cook for 5-minutes or longer, stirring regularly so "NOatmeal" doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.
Feel free to top your "NOatmeal" with fresh fruit, cacao nibs or shredded coconut!
Salt & Vinegar Chicken Wings are not only irresistibly good, but they’re healthy too! The flavours are right on–not too salty and not overpowered by vinegar–and will leave you salivating for the next wing. This simple wing recipe is gluten free, low-carb, keto & paleo.
Look for pastured chicken that has been ethically raised in open pastures with NO antibiotics, drugs or GMOs. Wild Meadows Farm is a great place to find high-quality meat that you can get delivered to your door!
I also recommend using heat stable avocado oil, which has a smoke point of 500F. You can safely bake your wings in the oven at a high temperature without worrying about creating toxic fumes or harmful free radicals.
What are you waiting for? Give this awesome wing recipe a try!
Salt & Vinegar Chicken Wings are not only irresistibly good, but they're healthy too! The flavours are right on--not too salty and not overpowered by vinegar--and will leave you salivating for the next wing. This simple wing recipe is gluten free, low-carb, keto & paleo.
Preheat oven to 400F and line baking sheet with parchment paper.
Pat dry wings with paper towel, add to a large bowl and coat with avocado oil.
Add pepper and 1 tsp. salt to bowl and toss wings so they are evenly coated.
Place wings on baking sheet in a single layer (try to leave some room between wings) and bake for 45 minutes.
While wings are cooking mix vinegar, paprika/cayenne, garlic powder and 1 tsp. salt in a large bowl.
Remove wings from oven and turn oven to 'broil'. Add wings to the large bowl with vinegar and toss until the wings are evenly coated.
Place wings back on the baking tray, put the tray on the top rack of the oven and broil until the wings get crispy again (3-5-minutes depending on how hot your broiler gets).
Remove from oven, place on platter and spoon the remaining vinegar sauce from the bowl over the wings. Garnish with parsley.
This Cold Matcha Latte is a great way to start your day or to give you a gentle mid-day energy boost! Made with just 3 simple ingredients and in less than 3-minutes. AIP, paleo, low-carb & plant-based.
DID YOU KNOW? Matcha Green Tea can help to support weight loss.
According to a study in The American Journal of Clinical Nutrition, consuming green tea increased thermogenesis, (the body’s rate of burning calories) from 8-10% to 35-43% of daily energy expenditure.
So what causes this increase in thermogenesis?
Polyphenols – plant-based compound with powerful antioxidant properties.
Matcha is an excellent source of the polyphenols – and contains significantly higher levels than regular green tea, increasing its metabolism boosting and thermogenic effects in the body.
Of course, you can’t out-matcha an unhealthy diet, BUT matcha green tea in addition to a healthy diet is a great and natural way to raise your metabolism and help support weight loss.
This Cold Matcha Latte is a great way to start your day or to give you a gentle mid-day energy boost! Made with just 3 simple ingredients and in less than 3-minutes. AIP, paleo, low-carb & plant-based.
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
