Category Archives: Meals & Recipes

Eat your breakfast like this to feel better all day!

Today I want to challenge you to do one simple thing every morning for the next week.  And it’s not simply “eat breakfast”, though I am an advocate for eating a good breakfast!  Beyond just making sure you eat breakfast, and even beyond discussing WHAT you eat for breakfast (which does matter too), a key factor that’s often missed is WHEN you eat your breakfast.


If we’ve worked together one-on-one, I have likely asked you to eat breakfast within an hour of waking up.  This is something I ask all of my clients to try.  That’s because eating within an hour of waking up is critical for your blood sugar balance.  That might not sound like something that applies to you, but if you’re struggling with low energy levels or fatigue, cravings, anxiety, or any type of hormonal imbalance, making sure your blood sugar is balanced is absolutely key to helping you feel better.


In this week’s video I talk more about what you may experience if you eat breakfast too late.  I also address what to do if you’re not used to eating breakfast very early or you feel like you can’t eat a lot in the morning.


Click here to find all of my articles about why blood sugar balance matters for you along with additional strategies for bringing your blood sugar into balance.

My Christmas Dinner Menu and Favorite Kitchen Gadgets

christmas dinnerWith just over a week until Christmas, I thought I would share my menu plan for Christmas Dinner, plus a few of my favorite kitchen gadgets in case you still need some last minute gift ideas for the cooks and healthy eaters in your life.


Last year I made Short Ribs for Christmas dinner and it turned out to be so delicious that I’m doing the same thing this year!  The best part is, you make them in the crockpot ahead of time so the prep is really easy on Christmas day.  There is a bit of effort involved when it comes to separating the meat from the bone and fat but it’s well worth it!


Here are the recipes I’ll be using this year.  I hope they inspire you!

Read more »

Sausage Cabbage Soup Recipe

If you’re in need of a simple, delicious, quick dinner recipe this week, then I’ve got just the thing!  I created this soup recipe last week based on what we had on hand and it was especially comforting while we were all recovering from colds.


Simple Sausage and Cabbage Soup

makes about 2 quarts of soup



  • 1 lb Italian sausage
  • 1/2 head green cabbage, sliced or chopped
  • 1/2 head cauliflower, chopped
  • 5 carrots, peeled, sliced into rounds
  • 6 cups stock, water, or a combination
  • Salt to taste
  • Lemon juice to taste (up to 1/2 lemon)
  • Cooked grain like rice for serving, if desired


Brown sausage in a soup pot.  Meanwhile, prepare vegetables (peel and chop carrots, slice cabbage, chop cauliflower).  Add vegetables to pot with sausage.  Add stock/water to cover the vegetables and bring to boil.  Reduce heat and simmer until vegetables are tender.  Add lemon juice and salt to taste.  Serve over cooked rice or other grain if desired.  Enjoy!

Remember this when you get overwhelmed!

This time of year can be overwhelming as the holiday season starts to approach. I also see a lot of overwhelm when it comes to sorting through the limitless amount of information that’s available these days regarding health, food, and nutrition. So today I’m sharing a quick, simple reminder to help you move out of overwhelm by moving into action! And I also mention the cringe-worthy breakfast I used to eat 8 years ago! Hey, we all have to start somewhere!


And since it’s less than 1 week until Thanksgiving, I’ve also included the pumpkin pie recipe I’ll be making below the video, so be sure to check that out!


This is the gluten-free, grain-free, refined-sugar-free, dairy-free and egg-free pumpkin pie recipe I’ve been using for the past few years.  I do make some adjustments to the recipe:

  • I use walnuts for the crust
  • I use 1tbsp pumpkin pie spice instead of the individual spices.
  • Instead of agar I use 2tbsp gelatin whisked into 1/2 cup of the coconut milk. I add the gelatin mixture to the pot after everything else has simmered.


I love this recipe because it doesn’t require baking – just press the crust into your pie plate, mix up the filling on the stove, pour it into the crust and chill!  If you can’t do nuts, you can substitute any other pie crust you like, or simply make a crustless pie!



I hope these ideas were helpful for you, and next week I’ll be sharing some more tips on how to stick to your healing diet (if you’re on one) over Thanksgiving.

Recipe Demo: Warm Cinnamon Milk

This week I’ve been sharing a lot of fall dessert recipes on Facebook, and I’ve also been testing some of them out!  I like to share healthy options for desserts, especially this time of year, since it can be tricky to find something that works with your food restrictions and is still delicious!


We made an interesting pumpkin pie pudding with homemade pumpkin pie spice (I leave out the mace).  The pudding did have a hint of banana flavor, but was still husband-approved.  Gabriella and I also made an apple crisp this morning with her Granny and one of her aunts.  It was easy, fun, and really yummy!


So to go along with this theme, I wanted to share one of my favorite recipes for a hot drink this time of year.  It’s Warm Cinnamon Milk and I have a few variations I’ll list in the recipe notes below the video:


Recipe: Warm Cinnamon Milk Read more »

Curry chicken saute recipe

Last night I didn’t feel like making dinner (yes, it happens to me too!).  I pulled together the things we had on hand, and I made up a dish that turned out to be really delicious!  My husband said I should make it more often, so I decided to share it with you too!


I’ve shared before that I rarely cook with recipes these days, and I typically don’t really know what’s for dinner until a few minutes before I start cooking.  I make sure to defrost some meat the night before and always have veggies on hand either from our CSA or the grocery store.  Then I just pick a few things to cook each night!  It’s a method that works really well for me right now since I don’t spend any time meal planning and still get a healthy from-scratch meal on the table most nights.


You’ll find the recipe I made up last night at the bottom of this post.


And for this week’s video, I’m sharing a live interview from earlier this week.  I was asked all sorts of questions about functional nutrition and my business in general and I’d love for you to tune in if you missed us live!


Here’s the recipe I came up with last night:


Curry Chicken & Vegetable Saute

Ingredients Read more »

Crowd it out!

I recently shared my sister’s experience cutting sugar from her diet.  One of the best strategies for making dietary changes, especially when you’re eliminating something from your diet, is called “crowding out”.


The idea is that you don’t simply eliminate something without adding something in it’s place.  And since feeling deprived will definitely not help you have long-term success, I wanted to share some of my favorite healthy store-bought sweet treats that can really help when you’re initially letting go of sugar.


As I mention in the short video below, I do have a caveat that may apply to you!  Depending on where you are in your healing journey, the sweeteners that I initially recommend for someone who is transitioning away from refined white sugar may already be off the table for you.


Everyone’s healing journey is different and if you’re just getting started, these are some good options for you!  If you’re more complex (like me!) don’t hesitate to contact me and we can talk through your options!


Here is the link to the Simple Mills brand of crackers and cookies mentioned in the video.

And here are some of my other favorite store-bought sweet foods: Read more »

Recipe: Coconut Curry Chicken Soup

We have had some cooler days here this week and soups have started showing up on our dinner menu again.  I made this Coconut Curry Chicken Soup last week and it was a hit with my husband, 2-year-old, and my sister so I thought I’d better write down the recipe since I made it up as I went!  I hope you enjoy it as much as we did.


Coconut Curry Chicken Soup

Ingredients: Read more »

Try these low carb, no-cook noodles!

Are you avoiding wheat or refined flours in general? Are you looking for a healthy substitute for noodles? Try Kelp Noodles! They are made from seaweed and are thin, clear, flavorless noodles. They can be eaten raw and don’t require any cooking! They are crunchy at first so I find that acidic sauces work best to soften them up.


You can also try soaking them for about 30 minutes in some hot water with lemon juice and salt. Then just rinse before adding them to your dish.


The brand I use is called Sea Tangle and you can find it in healthfood stores in the refrigerated section next to the tofu.


Watch the video below to see what they look like, and read on below for 2 kelp noodle recipes!



Kelp Noodle “Spaghetti”

Ingredients: Read more »

How to make breakfast easy (6 days out of 7!)

We’ve all heard that breakfast is the most important meal of the day, yet it can also be difficult to find the time to prepare a healthy breakfast every morning.  In this week’s video, I share 3 breakfasts that are great for batch cooking which is how my family gets breakfast on the table quickly, at least 6 mornings out of 7!

Here are the recipes I mentioned in the video: Read more »

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