banana cacao muffins

I receive so many requests for gluten free and dairy free packaged items. I have listed below my top favorites with links where applicable to purchase online. There is no need to run to the store! That’s what we are all about- making your life easier so you can live your healthiest life.


steak and broccoli salad

What is so nourishing about this recipe? This Steak and Broccoli Salad is the perfect summer meal that adheres to the Golden Goddess Plate- clean protein, healthy fats, loads of veggies and greens. The skirt steak is a great source of protein that helps to fuel and repair your body. It also supports a healthy immune system that encourages muscle growth and repair. The protein will also help balance your blood sugar levels and keep you satiated longer which ultimately will support weight loss.


3/4 lb. Skirt Steak
Salt and Pepper
1 Tbsp. Avocado Oil

4 cups Chopped Broccoli
1 cup Chopped Radishes
1 cup Shredded Carrots
1/4 cup Pumpkin Seeds
1 Avocado, ½ cubed and ½ sliced
1 Tbsp. minced Basil

1/4 cup Basil
1 Lemon, juiced
1/2 Tbsp. Red Wine Vinegar
1 clove Garlic, grated
1 tsp. Honey
3 tbsp. Olive Oil
1 tsp. Dijon Mustard
Salt and Pepper



Preheat your oven to 375 degrees. Once hot, place a seasoned cast iron pan in the oven to heat for 15 minutes. Once hot, set the pan over a burner set to medium-high heat and add the avocado oil. Season the skirt steak on both sides with salt and pepper and place it in the pan. Sear the steak on both sides for 1-2 minutes, then place the pan in the oven until it is done to your liking. Allow it to rest for 10 minutes before slicing across the grain.

Prepare the dressing by combining all dressing ingredients to a blender or food processor and blend quickly. Season the dressing with salt and pepper.

Add the broccoli, radishes, carrots, pumpkin seeds, the cubed avocado and minced basil to a large bowl. Toss the salad with the basil dressing. Top the salad with sliced avocado and steak.


lentil bolognese

A relatively simple dish to make, but it packs plenty of flavor! The lentils, garlic, and onions (as
well as the other ingredients) are all loaded with nutrients, and boost heart health.

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beet burgers

You might be a little skeptical of a beet burger, but these delicious, healthful, and totally
homemade “burgers” will give you and your family a unique, savory meal, without all the risks
of red meat and bleached flour.

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This dish not only looks great but is simple to make for you and your family. This is a classic family dish that I have made healthier just for you! Sweet potatoes are an excellent source of Vitamin A.

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What if I told you there is an easy way to stay healthy through the holidays? My dear readers, I have granted you the wish of a pumpkin bread that is gluten free, paleo, sugar free and dairy free.

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gluten free

The term “gluten-free” seems to be all the rage these days, and like plenty of the other fads that have come before it – and plenty that will come after – way too many people buy into it without really understanding why. They hop on the train without actually considering what the advantages or consequences might be…

Despite the popularity of gluten-free foods these days, a very small percentage of the population actually has a physiological aversion to these protein found in wheat, barley, and rye – and therefore, most breads, dough, beer, and a host of other consumables.

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baking needs

Coconut Flour:

I use coconut flour because it is gluten and wheat free. It is also rich in dietary fiber, derived from coconuts that are rich in MCFAs, safe for diabetics, and rich in protein. There are 5 grams of fiber per tablespoon, and most of it is insoluble fiber. Insoluble fiber adds bulk to your stool and helps you feel fuller. As a result of the high fiber content, it does not affect blood sugar levels as quickly as grain-based flours. Coconut flour is used by people following the paleo diet, the GAPS or SCD diet, or any grain-free diet.

I add it to my baked goods and sauces for thickening. However, you cannot substitute coconut flour for wheat flour or any other grain based flour at a 1:1 ratio. Coconut flour is highly absorbent, so I generally substitute ¼ cup to 1/3 cup for 1 cup of grain-based flour, as well as incorporate more eggs. For every one cup of coconut flour, I add 6 beaten eggs – but to make life easier, I try to find recipes that call for coconut flour, or come up with my own concoctions.

Coconut flour can be found in any health food store.

coconut flour

Almond Flour:

Almond flour is high in protein and low in carbs and sugar, so it is a good alternative for anyone watching their glycemic index. Almonds are also rich in monounsaturated fats. Almonds are also high in Vitamin E, magnesium, and potassium. Magnesium is a highly underrated mineral that many of us are deficient in.

I use almond flour in all of my baked goods. The finer the almond flour, the better your baked goods will turn out. Also, nut flours tend to burn easily, so I will sometimes bake at a lower temperature for a longer period of time if the original recipe calls for wheat flour.

Almond flour can be found in any health food store.


gluten free grains


Millet is high in copper, phosphorous, manganese and magnesium. It is one of the easiest digestible grains and acts as a prebiotic that feeds the inner bacteria in your gut. It is high in fiber and low in simple sugars. This is an amazing source of protein for vegans and non-vegans.

It is important to soak all your grains for atleast 8 hours to remove the phytic acid. Phytic acid when eaten binds to the minerals zinc, iron, calcium, magnesium, chromium and manganese in the gut unless it is soaked. Our body does not produce the enzyme necessary to break down phytic acid. Soaking them will remove the phytic acid which plays an essential role to the plant as a vital energy source but is considered an anti-nutrient for us. The minerals mentioned above will become bound to phytic acid if the grain is not soaked. Bound minerals can not readily be absorbed in the body and can result in mineral deficiencies.

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