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How To Build an Epic Salad
One of the most frequent questions I get asked is, “What is your signature dish?” My answer is hard to explain, but it comes down to: I can build an EPIC SALAD. I love a vibrant plate filled with color- vegetables, protein, fat, carbohydrates and tons of flavor. Usually I give my answer in pictures. My strength is aesthetic plates of food. The good news for you? It really takes very little cooking skill. And I’m going to teach you how to build an EPIC SALAD for yourself. No. Boring. Salads. Salads are an easy way to incorporate a huge variety of vegetables into your diet, and by using different…
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Vegan + Dairy-Free Spinach Artichoke Dip – w/ Willa’s Oat Milk
This Dairy-Free Spinach Artichoke Dip is made with whole grain oat milk, for a lightened up version of a heavy classic. It’s hard to find dairy-free, vegan dips that everyone enjoys! I tested it out on non-suspecting volunteers at a potluck, and they didn’t even notice that it was missing the cream cheese, sour cream, and mayonnaise that typically makes up a Spinach Artichoke Dip. I served it warm, straight-from-the-oven, with grain-free tortilla chips. It would also be great paired with gluten-free pita, naan bread, or raw vegetables. If you’d like to make a meal out of it: add this dip to baked chicken breast in the last few minutes…
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AIP Lemon Coconut Balls: Snacking on a Restricted Diet
Lemon Coconut Balls are the AIP-approved snack you’ve been looking for. Not to mention keto-friendly and loaded with healthy fat and protein. It’s summertime and my fridge is filled with all things bright and citrusy. I like having quick snacks that I can grab when I’m living an active life: out hiking, biking, paddle boarding, and exploring. Instead of reaching for a packaged snack, I take time to prep some clean-ingredient treats that I can store in the freezer. These AIP lemon coconut balls are just that! The best part? They are gluten-free, dairy-free, soy-free, nut-free, seed-free, and hater-free. Unless you don’t like coconut. I like this recipe because it…
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CO Hike Series: Culebra Peak
Culebra Peak is one of Colorado’s Fourteeners in the Sangre de Cristo Range Culebra Peak is one of Colorado’s 14ers – Mountains that rise above 14,000 feet. It is a lesser-known hike close to the New Mexico Border. Culebra is one of Colorado’s privately owned peaks, which brings up mixed feelings for outdoor enthusiasts. This wilderness area is owned and managed by Cielo Vista Ranch. There is a fee to hike (and hunt) on the property. For me, I was happy to pay for the experience. Here’s why: The mountain is pristine and preserved due to controlled traffic. There are no trails above treeline, and only 20 hikers get reservations…
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Reducing Toxic Exposures in our Modern World
In our modern world, exposure to potentially harmful chemicals and other toxins is unavoidable. However, we don’t need to live in complete fear if we bring awareness to WHAT we are exposing ourselves to and reduce toxic burden with healthier choices. Toxic exposures can be manageable with awareness and minor changes. Toxic chemicals exist in our food system, our personal care products, our workplaces, and our environments. The U.S. Toxic Substances Control Act (TSCA) lists 85,000 chemicals registered for production in the United States. This is a concern because there are a number of medical conditions linked to toxic chemicals including obesity, metabolic syndrome, diabetes, cardiovascular disease, Alzheimer’s and Parkinson’s,…
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One Pot Spinach & Green Pea Pasta: With Willa’s Oat Milk
Spring has sprung, summer’s on the way, and I’m looking for ways to lighten up my meals. I enjoy leaning into seasonal eating and there is a natural transition into brighter flavors as the weather warms. This lightened up Spinach & Green Pea pasta dish brings that brightness with lemon and fresh greens. It’s still made all-in-one-pot for quick prep and cleanup! This pasta dish is great warm, but it shines as a leftover cool pasta salad the next-day! This meal gets bonus points with a gluten-free pasta, dairy-free milk, and protein from broth. It’s clean as can be and I feel good about eating it. Oat milk offers a…
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Hike Series: My Favorite Hiking Snacks
Hiking is one of my favorite activities, and when I consider it, the hiking snacks are one of the best parts! Often, I refer to my hiking pack not as my backpack, but my SNACKPACK. However, even on the trail, I’m mindful of finding healthy foods that provide optimal nutrition for the activity at hand. For my hiking snacks, I look for clean ingredients, no vegetable oils, minimal added sugar, and a balance of macronutrients. I’ll choose a few options that are higher in carbohydrates for glycogen replacement on long hikes, and plenty of healthy fats and protein to keep me satiated. Here are a few of my GO-TO hiking…
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Homemade Pizza Night is BACK with SIMPLE Sourdough Crust
Homemade Pizza Night is the BEST! Now that I’ve found the easiest, simple sourdough pizza crust, I’ll never go back to takeout. This homemade pizza night is tons of fun for the whole family: each person can customize their own toppings and spark the creativity that comes with cooking. Just as we were getting tired of the same boring dinners in, Homemade Pizza Night saves the day! When navigating a gluten-free/dairy-free diet (especially with kids), pizza night can be a challenge. Use this sourdough base as a better option than traditional wheat dough. The toppings can be perfectly customized with dairy-free cheese, fresh veggies, and even fruit! If Sourdough still…
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High-Fiber Avocado Toast: Upgrade A Classic
Looking for a high-fiber, high-protein filling and delicious breakfast? Try some High-Fiber Avocado Toast. I love avocado because it is loaded with healthy fats, micronutrients (hellllllo magnesium), and it’s a relatively high fiber fruit on its own. Avocado also tends to be well-tolerated on restricted diets, such as the AIP or Hormone-Healing Diet. While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread. Related: Understanding Soluble vs. Insoluble Fiber Related: Gluten-Free Oat + Almond Bread Simply…
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Dietary Fiber for Detox: Understanding Soluble vs Insoluble Fiber
Dietary fiber is especially important for proper detoxification of exogenous and endogenous compounds in our bodies. These compounds can be toxins, heavy metals, even our own hormones… and they all rely on fiber to bind and complete elimination outside of the body (mostly via the feces). What is Fiber? Dietary fiber is plant material that is undigestible. There are two main types of fiber: soluble and insoluble. Plant foods typically contain a combination of both types in different degrees, depending on the plant’s makeup. INSOLUBLE FIBER, mostly found in whole grains, absorbs water in the GI tract, helping to hydrate the waste material into soft, bulky stools that easily pass…
