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

Steak and Broccoli Salad is a nourishing meal because it contains clean protein, healthy fats, loads of veggies and greens. The skirt steak is a good source of protein, which is essential for fueling and repairing the body, supporting a healthy immune system, encouraging muscle growth and repair, balancing blood sugar levels, and keeping you satiated longer.

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lentil bolognese

Forget the same old meat-and-tomato routine! NL’s Lentil Bolognese is a vibrant dance of textures and flavors, where meatless doesn’t mean flavorless. Imagine:

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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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This protein-packed bowl bursts with autumnal goodness. Tender roasted delicata squash and cauliflower mixed with fluffy quinoa, all tossed in a creamy tahini dressing bursting with lemon and garlic. Fresh peppery arugula, vibrant red onion, and fragrant dill add brightness and bite.

Want to take it up a notch? Top it with juicy figs and crunchy almonds for an extra touch of sweetness and texture.

This nourishing salad is perfect for a light lunch, satisfying dinner, or even a healthy meal prep option. ✨

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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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