Search Results for: gluten-free – Page 5

AIP Lemon Coconut Power Balls autoimmune protocol snack idea

AIP Lemon Coconut Balls: Snacking on a Restricted Diet

July 10, 2021 1 Comment

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 fits within the restriction of the Autoimmune Protocol (AIP Diet). It can be tough to find bars and snacks that are nut-free! My AIP lemon coconut balls come together with the help of melt-in-your-mouth coconut manna. If you don’t know what coconut manna is yet, it is to coconut what peanut butter is to peanuts. A concentrated spread made ONLY with coconut. Delicious, clean, and filled with medium-chain fatty acids! Related: Gluten-Free Dairy-Free Perfect Bars If you’re looking for a quick, nutritious, AND flavor-packed snack- here it is. These lemon coconut power balls come together quickly: with super-clean ingredients that keep you feeling your best.  “Lemon Coconut Balls” are a perfect quick snack that will help you reach your protein goals while maintaining a restricted diet. Try these mid-morning or mid-afternoon for a boost to get you through the day. There’s room for substitutions here, but this is my go-to ingredient list: -Unsweetened Shredded Coconut -Coconut Butter –Grass-Fed Collagen Peptides -Lemon Juice -Lemon Zest -Maple Syrup -Vanilla Extract -Sea salt Liven things up with these bright, citrusy AIP Lemon Coconut Power Balls! My coconut obsession is Nutiva Coconut Manna. I always order mine through Thrive Market! I order my ingredients from Thrive Market. I find shelf-stable products at cheaper than grocery stores. The AIP-filter is awesome for navigating a tricky diet!           View this post on Instagram                       A post shared by THE FACILITY 📍Denver (@thefacilitydenver) You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Fresh Summer Pasta with Lemon and Green Peas made with Willa's Oat Milk

One Pot Spinach & Green Pea Pasta: With Willa’s Oat Milk

May 3, 2021 No Comments

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 great creaminess without heaviness. Plus, it’s dairy-free and vegan! For the ultimate sugar-free, clean, dish I use Willa’s Unsweetened Original Oat Milk. Related: Gluten-Free Oat + Almond Bread If you’re looking for a quick, nutritious, AND flavor-packed meal- here it is. This dish comes together quickly: with super-clean ingredients that keep you feeling your best.  “One Pot Spinach & Green Pea Pasta” is a perfect quick dinner or lunch that will help you reach your micronutrient goals. If you need a protein boost, add shrimp, chicken, or fish. You can also go completely plant-based by replacing the bone broth with a vegetable broth. There’s room for substitutions here, but this is my go-to ingredient list: -Gluten-Free Chickpea Pasta –Homemade Bone Broth -Garlic, Onions, Herbs -Frozen Peas and Carrots -Fresh Baby Spinach -Lemon –Willa’s Unsweetened Original Oatmilk Lighten things up with this Fresh, Light Pasta cooked with Oat Milk! My newest pasta find is Chickpea Penne. I always order mine through Thrive Market! I order my oat milk directly from Willa’s! You may find this in your local market, but the direct-to-consumer sale means you get a trusted product from a small woman-owned company. Click here to get $10 off your first order! View this post on Instagram A post shared by THE FACILITY 📍Denver (@thefacilitydenver) You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Baked Homemade Pizza Night

Homemade Pizza Night is BACK with SIMPLE Sourdough Crust

April 4, 2021 No Comments

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 isn’t well tolerated, try this cauliflower crust instead. Related: Potacos: Kid-Friendly, Corn-Free Taco Night If you’re looking for a fun group or family night that caters to individuals on a special diet- here it is. Going out to dinner is still a challenge, but this homemade pizza night can offer the entertainment of a meal without a lot of stress! This meal is fast and versatile: mix it up with different toppings or sauces to keep everyone satisfied. Pizza Night doesn’t have to be a complete blow-out of your diet! The key to any lifestyle change or special dietary restriction is making it work FOR YOU. That means finding healthier ways to upgrade your favorite foods instead of settling for a life of restriction. Maybe getting Dominos is off the table, but with an easy option like this homemade pizza night… there’s no missing out! There’s lots of room for interpretation here, but this is my go-to topping bar list for Homemade Pizza Night: -Red Sauce (I often choose Primal Kitchen’s or you can make your own), White Sauce, BBQ Sauce, Pesto -Pizza Blend Cheese (or go Dairy-Free) -Fresh Mozzarella Pearls (for that pooled, melty, goodness) -Cream Cheese or Soft Goat Cheese (one of my favorite pizza toppings) -Grated Parmesan -Pepperoni, Prosciutto, Canadian Bacon, Italian Sausage, Grilled Chicken – or any combo of the sorts -Cherry Tomatoes, Sun-dried Tomatoes, or Large Sliced Tomatoes -Bell Peppers, Onions, Jalapeños, Olives, Mushrooms –Artichoke, Spinach, Arugula, Broccoli -Pineapple, Figs, or Dates -Oregano, Fresh Basil, Crushed Red Pepper Get creative: Pizza toppings are anything you want.   My go-to sauce is Primal Kitchen Paleo Pizza Sauce. I always order mine through Thrive Market! At Whole Foods, I also love Rao’s Pizza Sauce. Individual pizza pies gives each person freedom to be creative and personalize their toppings. My creation: Prosciutto, Pineapple, Yellow Peppers, Jalapeños, Cream Cheese, and Mozzarella! Inspired by the incredible Sweetie Pie at Ester’s in Denver, Colorado. You May Also Like: Gluten-Free Morning Glory Muffins Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Avocado Toast perfect with Everything Bagel Seasoning and Fiber from Beans

High-Fiber Avocado Toast: Upgrade A Classic

March 29, 2021 2 Comments

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: Fiber for a Healthy Gut Microbiome Simply mashing in some white beans (like Great Northern Beans) adds protein and fat and minimal calories. The consistency of mashed beans mimics that of avocado and you get a high-volume toast topper like none other. I always finish off my toast with an extra sprinkle of Everything But The Bagel Seasoning, Crushed Red Pepper, and a pinch of Hempseeds. For a day I really want egg-stra, I throw on a soft-boiled egg. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food.    Other takes on High-Fiber Avocado Toast You can also try adding this mix as a condiment on sandwiches (Yum- Turkey + Avocado Mash) or using a slice of Sweet Potato as your “toast”. My go-to seasoning mix for high-fiber avocado toast is Everything Bagel Seasoning. I always order mine through Thrive Market! Alternatively, you can also find this signature blend at Trader Joe’s.           View this post on Instagram                       A post shared by Kate Daugherty (@katelyndaughertyy)     You May Also Like: Gluten-Free Morning Glory Muffins Gluten-Free Oat and Almond Bread   DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Healthy Meal Prep for the Week

Easy Meal Prep: Shop Once, Cook Once, and Eat Healthy All Week

February 22, 2021 No Comments

I love Easy Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves time & money, PLUS it keeps you organized and feeling great throughout the week. However, getting organized for Meal Prep is half the battle. Don’t worry, this guide can help! My Meal Prep Program will show you how to prepare enough meals for 5 days in roughly two hours. My prep guide will outline step-by-step how to make it happen. Grab a friend, the meal plan, grocery list and prep guide and get to it! The more you get into the habit of planning and prepping your meals, the easier it gets. The saying is true: Fail to plan, Plan to fail. If you’re serious about upgrading your nutrition habits meal prepping is the best way to ensure you’re staying on track towards your goals all week long. Related: Build A Better Smoothie SHOP ONCE. COOK ONCE. EAT CLEAN ALL WEEK. My easy meal prep program was created with these key considerations: Fiber Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the program from oats, beans, and banana. Healthy Fats Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from seeds which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response. Bone Building Nutrients Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like sesame and almonds. Magnesium is incorporated from food sources like chia seeds, almond butter, and spinach. Immune Support Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like kiwi and sweet potato and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like tomato, lemon, and spinach. What’s In the MEAL PREP GUIDE? -Meal Plan for 5 days including Breakfast, Lunch, Dinner, and two Snacks -Shopping List -Two Hour Step-by-step Easy Meal Prep To-do -Gluten-Free, Dairy-Free Optional Recipes with substitution suggestions >>Download a sample recipe below: Thai Basil Turkey with Bok Choy and Rice<< CLICK HERE TO DOWNLOAD THE FREE MEAL PREP GUIDE PDF! Everything you need for a successful weekend meal prep! You can save even more time (and money) by shopping pantry staples with Thrive Market! View this post on Instagram A post shared by Kate Daugherty (@katelyndaughertyy) You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Alaska Range in Winter from the Alaska Train

Winter in Alaska: The Ultimate Trip to the Far North

January 23, 2021 No Comments

Time to plan an incredible trip to experience Winter in Alaska! Follow along for my full itinerary for a 6-day trip through the interior Alaska from Anchorage to Fairbanks. A trip north to Alaska in the heart of winter is definitely not on the TOP of most people’s vacation short lists. Winter in Alaska is COLD and DARK.   However, Alaska has been on my bucket list for a long while. So, I rounded up my warmest clothes and we set out to explore the interior Alaska in sub-zero temperatures in mid-January with hopes of catching a glimpse of the Aurora Borealis (Northern Lights).  Here’s my account of the trip from activities to food and how we pulled it off: All the hotspots we visited on this map from Wanderlog: Map courtesy of Wanderlog, a trip planner on iOS and Android Day 1 : Arrival, Exploring Anchorage I began the journey to The Great North with a connection through Seattle. This was a fun connection because I met up with my friends, Amanda and Jillian who are working in Washington State. They were both key collaborators to planning this trip.  The flight from Seattle to Anchorage was pleasant on Alaska Airlines. Current COVID restrictions mean capacity is still limited. We did pre-flight screening to comply with Alaska’s travel restrictions. The process went smooth, and we were cleared for entry within a few minutes of arriving.  We rented a car from the Ted-Stevens Airport in Anchorage, with plans to return it downtown on Saturday morning; then we headed out into Anchorage to explore. First stop: food. We settled on a highly reviewed and recommended spot, Moose’s Tooth Pizza. This little pizza joint had TONS of unique options and catered to a number of special diets. Amanda went for a veggie-loaded pizza on a regular crust, Jillian chose a whole-wheat vegan crust, and I tried a split topping on house-made cauliflower crust. There was A LOT of food. We ate half our pizzas, and saved the other half for later.  Once we were fed up, it was time to check in to our AirBnb. The Bear Tooth House was a modest spot centrally located. It wasn’t a standout, but it was sufficient for our ramblings. Having a car was useful, and we quickly got our bearings around Anchorage. The city has an eclectic mix of newer, commercial establishments and rustic, aging businesses.  We perused google for sights nearby and were intrigued by one standout: Star the Reindeer. His reviews are a mix of appalling and disconcerting. We couldn’t not go. It turns out, Star really is an aging Reindeer living in a pen connected to a house in downtown Anchorage. The most fitting review we read: “Star died in 2018.” Accurate. On the way back to the AirBnB, we found a great health food co-op: Natural Pantry. We loaded up on healthy snacks for our trail days and for the upcoming travel day. This grocer is a standout amid the chain stores in Anchorage. The early winter in Alaska sunset definitely got to us on this first travel day. We found ourselves barely able to keep our eyes open at 7pm in the darkness. An early bedtime was in order for all of us.  Day 2 : Anchorage Park Trails and a Fantastic Museum We woke up to darkness on Friday. Another odd sensation as we waited for the world to wake up around us. Cold pizza made a great pre-adventure breakfast.  The weather was mild for this time of year in Alaska: hovering around 25-30 degrees most of the day. We bundled up in a few layers and picked out a first destination to explore: Kincaid Park.  Kincaid Park is a trail system located on the southwest end of Anchorage, by the airport. We took the Coastal Trail which wound down to the beach along the Cook Inlet. From the beach, we were greeted by the sun at 9:54am. Across the bay is Fire Island and you’ll get great views of the Kenai Peninsula. Many of the other trails in Kincaid Park are skier-only. In fact, there are over 40 miles of groomed ski trails including 12 miles of lighted trails (for those dark days). We saw lots of amateur cross-country skiers enjoying the mild winter day in Alaska.  Alaskan Beach After a few hours on the groomed trail in Kincaid Park, we drove across town to Far North Bicentennial Park. This is another popular trail system for locals. Interestingly, we were among the few people on foot. There were so many fat-tire bikers!! Next time, I’d certainly try renting a bike.  In Bicentennial Park, we took the Viewpoint Trail. While the trail was enjoyable, a word of warning: there isn’t actually a viewpoint on this trail. We saw cool trees and lots and lots of snow. (I guess that’s Winter in Alaska for you) Instead of wasting daylight (you only get so much of it) on a lunch stop, we snacked on bars and jerky. I made my first stop at one of Anchorage’s infamous coffee shacks. They are all over the place! Little tiny drive-up sheds that offer a selection of hot and sugary-sweetened blended beverages. On my next trip to Alaska I’ll do a better job of mapping out exactly which coffee shops to visit. My family would love a coffee shop tour in Alaska! Next stop: The Anchorage Museum. I have to say, we were all quite surprised by this gem in Downtown Anchorage. The building is incredible. We enjoyed the permanent exhibits on traditional Alaskan cultures, Alaskan history, and Alaskan art. A rotating exhibit on Extra Tough Women of the North was particularly empowering (and a bit absurd at times). I would highly recommend a visit to this museum on a trip to Anchorage when you need a break from the cold.  We left the museum just in time to catch the sunset, at 4:00 pm. After learning about the Good Friday earthquake (the largest quake ever

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Blueberry Chia Oat Milk Pudding – with Willa’s Oat Milk

January 11, 2021 1 Comment

Looking for ways to change up your breakfast routine? Chia Pudding is a great alternative because it can be made days in advance and it contains excellent fiber and Omegas from seeds. Willa’s oat milk works great for extra carbohydrates and flavor. I used Willa’s Organic Unsweetened Oat Milk in this recipe. Here’s why Willa’s is the only oat milk I will use. Chia pudding is versatile because there are plenty of topping options! For a more filling treat, try adding more fruit, or some granola for crunch. Change up the flavor profile with different herbs. I love pairing blueberries and basil with coconut cream. Other Willa’s Recipes: Pumpkin Spice Oat Milk Creamer Chocolate Chip Pumpkin Bread Shop this Recipe:

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