Author: Samantha Gladish

Samantha Gladish is a Registered Holistic Nutritionist, Weight Loss Coach, Hormone Fixer-Upper, Metabolic Balance Coach and author of the Amazon bestseller, The 30-Day Hormone Solution. She is also host of one of Canada’s top-rated podcasts, Healthy Hormones for Women. She is the founder of HolisticWellness.ca; a website dedicated to helping women lose weight and balance their hormones with delicious food. Her philosophy is that through changing the way we eat, think, move and care for our bodies, we can heal ourselves and live a life of more power and possibility. Her passion for business is an extension of her work as a Health Coach, which led her to develop her own online business mentorship program for practitioners and nutritionists. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious healthy treats in her kitchen.

Thai Red Curry Chicken (Paleo, Grain Free, Dairy Free, Soy Free, Egg Free, Nut Free)

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What is it about the fall that makes me wanna eat all the curry bowls ??  They’re just so aromatic and warming and cozy. I’m just gonna say it – comfort food, right? This time of year, I want all the ‘stick to your ribs’ dishes. 
 
As we approach fall/winter, we naturally start to crave heavier foods like stews, pureed soups and hearty bowls. We eat less light, raw and cold dishes because our body craves warmth. It’s called, ‘eating with the seasons’ and it’s exactly what we’re meant to do. 
 
Of course, there’s more to it than that. Eating with the seasons often means eating what is in season and that usually means eating what is local to you. That has many benefits. It benefits the environment because your food isn’t traveling as far to get to you. It requires less resources and transportation. It benefits you because the food you’re eating is more nutritious. It wasn’t picked prematurely and sitting on a transport truck for days losing vital nutrients. It also supports your local economy. 
 
A small example of this, here in Canada, would be that right now apples and squash are back in season and berries are not. For us, we meal plan around what’s in season. That includes plenty of butternut squash dishes and snacking on local apples. I’m not buying fresh berries this time of year, instead, I choose frozen berries – they’re more cost effective and more nutritious than the fresh. Do you eat with the seasons? Share with us in the comments below! 
 
Fun fact about me, I was in my mid twenties when I first tried curry!! Fast forward to today and it’s a staple in our home. I had a very limited palate back then. I was really resistant to trying new foods which is crazy because the first bite of curry I had, I was hooked! Now, I’m a total foodie. I love trying new dishes. Curry is one of those things that people either love or hate. Are you a curry lover as well? 
 
This dish is delicious served over cauliflower rice. You can check out this recipe here for Cauliflower Fried Rice, or simply just sauté the cauliflower rice in some coconut oil for this dish. I suggest you make extra to have on hand for other dishes. Nothing beats making one dish but prepping for 2 or 3 meals at the same time.

The other night, I was craving a curry chicken dish and found it really difficult to find one free of grains and legumes (right now, I’m really thriving on a paleo-friendly diet). So I decided to create my own! This recipe is paleo-friendly, gluten-free, grain-free, dairy-free and soy-free – without compromising on BIG, BOLD flavours. And it’s really easy to make, in fact, it’s a one pan meal and who doesn’t love that? 
 
ENJOY and Happy Cooking 🙂
Thai Red Curry Chicken
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 pound organic chicken breasts, sliced
  2. 1.5 Tbsp coconut oil
  3. 1 onion, diced
  4. 2 tsp ginger, grated
  5. 4 cloves garlic, minced
  6. 2 Tbsp red curry paste (I used Thai Kitchen brand)
  7. 1 red bell pepper, diced
  8. 1 orange bell pepper, diced
  9. 1 can full-fat coconut milk
  10. 1 Tbsp arrowroot starch
  11. 2 Tbsp tamari sauce
  12. 1 Tbsp fresh lime juice
  13. 1/2 Tbsp maple syrup
  14. sea salt & fresh black pepper
  15. 1 cauliflower, processed into rice
  16. hot sauce to taste
  17. handful basil leaves, torn
  18. fresh chopped cilantro & sliced thai chilli for garnish
Instructions
  1. Sear chicken over medium heat in coconut oil. Remove & set aside once done.
  2. In the same pan, sauté onions, ginger, garlic and curry paste for about 5 minutes.
  3. Add peppers and sauté for another 5 minutes.
  4. Add 1/2 the coconut milk to the pan.
  5. Mix the remainder of the coconut milk with arrowroot starch. Add it to the pan with tamari, lime juice, maple syrup and a pinch or two of sea salt and pepper.
  6. Bring everything to a boil, then reduce to a simmer until mixture thickens and vegetables are cooked.
  7. In the meantime, cut cauliflower into florets, add to food processor and pulse until it looks like rice. {you can either serve the curry over raw cauliflower rice or gently sauté it in a pan with a touch of coconut oil}.
  8. Taste curry carefully for seasoning and adjust accordingly.
  9. Serve curry over cauliflower rice with hot sauce, torn basil leaves and garnish with cilantro and thai chilli.
Notes
  1. *Omit peppers if avoiding nightshades and swap for chopped carrots
Holistic Wellness https://holisticwellness.ca/
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Sun Butter Bark (Paleo, Keto, Nut Free, Dairy Free, Egg Free)

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Do I dare even say the word? …. CHRISTMAS!

I know I know, it’s still over 2 months away, but every time I make a bark of some sort, I can’t help but think of Christmas. And this Sun Butter Bark is seriously off the charts.

And listen friends, Christmas will be here before you know it, so you better start getting your shit together 🙂 Honestly, that’s advise I have to take myself because I hate being a last minute shopper (which ends up happening most of the time and I tell myself every year that I’m going to be organized and prepped, but my schedule always seem to get the best of me!). 

Not this time folks! My plan is – 1. to take time off. At least 2 weeks over the holidays, 2. to spend time baking up a delicious storm and 3. to begin my shopping in October. 

But let’s talk about this bark. Because I will definitely be baking it again over the holidays, although there isn’t anything to bake. It’s more of an UN-bake. It’s a mix together, pour on a tray and freeze kinda recipe. Meaning, it takes minutes to make!

And for all you peanut butter lovers out there, you’re gonna LOVE this recipe. I love peanut butter myself and yes – you could swap the sun butter for peanut butter, but unfortunately peanuts are an aflatoxin – meaning they contain a type of mould, so they are not a go to in our home. 

The odd time I’ll buy a container of peanut butter just for a quick fix, but truthfully, sun butter is such a close second that I don’t even miss the peanut butter. And you can also swap the sun butter for any other nut butter – almond or cashew would be great!

It’s treats like this that I love having on hand. It’s high fat, low sugar and I can keep it in the freezer for months. If I’m feeling like a little treat with my evening tea, then I have something on hand that’s delicious and healthy to reach for. 

For you momma’s out there who are wanting to send treats to school with your kids that must be nut free, this recipe would be perfect. BUT… the only thing is that it does melt and come to room temperature quite fast. So it could get a little messy in your kids lunch bag. You might need to pack it with a cooler pack. 

Ok, let’s get un-baking…

ENJOY! 🙂 

Sun Butter Bark
Paleo, Keto, Dairy Free, Nut Free, Egg Free
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 1 cup coconut oil, softened
  2. 1/2 cup sun butter (sunflower seed butter), be sure to look for sugar free
  3. 1 tbsp maple syrup (optional, omit for keto)
  4. 1/2 tsp vanilla extract
  5. Pinch of sea salt
  6. 1/4 cup shredded or finely chopped chocolate (I used a 70% dark chocolate bar)
  7. 2 tbsp cacao nibs
Instructions
  1. Place all ingredients, except the chocolate and cacao nibs, in a medium bowl and mix together to combine.
  2. Pour onto a parchment lined baking sheet and spread out evenly across the sheet.
  3. Sprinkle with chocolate and cacao nibs.
  4. Place baking sheet in the freezer for at least 30 minutes to freeze and harden.
  5. Remove from freezer and break into pieces.Store in an airtight container and keep in the freezer for up to 1 month.
Notes
  1. *Feel free to add in dried fruits, chopped nuts or seeds.
  2. *You can swap the sun butter for any type of nut or seed butter.
Holistic Wellness https://holisticwellness.ca/
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BBQ Chicken & Sweet Potato Casserole (Paleo, AIP)

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Casseroles are by far the best and easiest dinners to whip up. Plus, you can make a massive one, enjoy the leftovers for lunch the next day and basically meal prep like a BOSS! This BBQ Chicken and Sweet Potato Casserole will definitely win your heart over, and your family too! 

Nothing says fall like sweet potato and although I’m not quite ready to let go of the hot summer weather, I don’t have a choice. I live in Canada and the coldness is approaching – UGH! (I swear I was born in the wrong Country). 

But with fall comes delicious soups and stews, casseroles and all things pumpkin. Like these Pumpkin Almond Butter Bars. They are my favourite and I can’t wait to bake them up again. 

So back to casseroles…

This casserole is quite versatile. Instead of sweet potato, you could use mashed cauliflower, regular white potato, mashed parsnips and carrots, or even cauliflower rice. And to keep this recipe AIP friendly, use an AIP approved BBQ sauce, like this one here. 

You guys might think this dish looks super fancy and time consuming, but trust me it’s not. And when it comes to cooking, I prefer taking the quick and easy route. If I have the time, I’ll make something a little more fancy, but trust me guys – most of the meals that I cook might ‘look’ gourmet but ANYBODY can make them. 

A few notes about this recipe:

  1. I cooked my sweet potato in the instant pot. I placed the rack on the bottom of the instant pot, added in 1 cup of water, then placed 2 large sweet potatoes on top of the rack. I set the timer for manual – 15 minutes and viola. Mashed sweet potato in NO TIME! You can use this method, or boil your sweet potato or roast in the oven. Your call.
  2. The chicken – we bought an organic whole roasted chicken and shredded it up. We used this for lettuce tacos, this recipe of course and for breakfast scrambles. It’s a time saver, but you can roast your own chicken if you prefer.

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (scroll below to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Ok, let’s get cooking. I hope you enjoy this deliciousness as much as we did! Be sure to leave your comments below and let us know how you liked it. We love to hear from you. 

BBQ Chicken & Sweet Potato Casserole
Serves 4
A Paleo and AIP friendly casserole dish that is loaded with beta-carotene, healthy fiber and satiating protein.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 5-6 lbs sweet potato, roughly 2-3 large sweet potatoes, mashed (see notes above)
  2. 1/4 cup coconut oil or butter or other choice of fat
  3. Sea salt and pepper (omit pepper for AIP)
  4. 4-6lbs shredded chicken (thigh or breast)
  5. 1 cup BBQ sauce (choose AIP BBQ sauce - see notes above)
  6. 1/3 cup green onion, chopped, plus more for garnish
  7. Fresh parsley, for garnish
Instructions
  1. Preheat oven to 350F and grease a lage casserole dish.
  2. Mixed mashed sweet potato with coconut oil, salt and pepper.
  3. Spread evenly into large greased casserole dish.
  4. In a large bowl, combine shredded chicken, BBQ sauce and green onion. Spread on top of sweet potato layer.
  5. Place the casserole in the oven and bake for 25 minutes. Serve topped with green onion and fresh parsley. Serve alongside a large green salad.
Notes
  1. See notes above for tips on cooking sweet potato and preparing chicken.
Holistic Wellness https://holisticwellness.ca/
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Paleo Shrimp Linguini (Gluten Free, Grain Free, Paleo)

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Whether you’re paleo or not, this recipe will easily become a household favourite! 

It’s the perfect recipe to enjoy while you soak up these last few days of summer with delicious seasonal vegetables like cherry tomatoes, zucchini and fresh basil. But don’t fret, come cooler temps, simply swap out the zucchini for winter squash and you’re all set 😛 

As a kid I LOVED traditional shrimp linguini but sadly, it didn’t love me! The combination of protein (shrimp) and a heavy starch like white pasta would have my digestive system out of whack! I would instantly become bloated, gassy and uncomfortable. Not fun. Since then, I’ve tried this dish using whole grain, gluten-free as well as bean/lentil based pastas. And you know what? I felt the exact same way – UGH! Although those pasta options are much healthier, especially compared to white pasta, some individuals (like myself) really struggle with digesting concentrated proteins and starches. 

This is why whenever possible, I choose to eat paleo-friendly and opt for grain-free options like this awesome Shrimp Linguini with zucchini noodles. It’s much easier to digest protein with veggies and I promise, you won’t miss the pasta! Don’t believe me? You may not know this (yet), but I’m a major foodie! Not only is my goal to create healthy food for you that leaves you feeling amazing but it also HAS to be delicious.  

Speaking from personal experience, eating more paleo-friendly meals always leaves me feeling AMAZING digestively. I feel light, satisfied & I don’t experience the same bloating or gassiness that I would otherwise. 

Now, don’t get me wrong, we still enjoy grains and other carbs on occasion but we’re definitely more conscientious about how often we’re relying on them. That alone, has us consuming far less than we ever have before. Not only is eating grain-free beneficial for digestion but it’s also helpful for reducing inflammation and stabilizing blood sugar levels (a key component to hormonal balance). 

But if grain-free isn’t your thing, you can also use a whole grain or gluten-free pasta instead of zucchini noodles OR use half zucchini noodles and half pasta if you’d prefer to add some carbs. If Paleo isn’t your thing, you can omit the shrimp and use organic tofu or tempeh instead 🙂 

Paleo Shrimp Linguini

Serves 2

Ingredients

  • 2-3 Tbsp olive oil 
  • 4 cloves of garlic, minced
  • 1/4 tsp chilli flakes 
  • 10 shrimp, uncooked, deveined & tails removed 
  • 1/2 orange bell pepper, diced 
  • 6 cherry tomatoes, quartered
  • 1 lemon, squeezed 
  • 3 big handfuls of fresh spinach 
  • 2 small yellow zucchinis or 1 large, spiral sliced into noodles
  • 2 Tbsp fresh basil, chiffonade 
  • 1/2 cup raw parmesan, grated (optional)
  • sea salt 
  • fresh black pepper

Directions

1. Add olive oil to a stainless steel or cast iron pan over medium heat and saute garlic and chilli flakes for about 1 minute or until fragrant. Add shrimp, a pinch of sea salt, fresh black pepper and cook until done. Remove shrimp and set aside for now. 

2. In the same pan, over medium heat, add pepper, cherry tomatoes, lemon juice and another pinch of sea salt. 

3. Add to the pan spinach and allow the greens to wilt a little before adding in zucchini noddles. Saute everything for only a few minutes. You want to allow the zucchini noddles to soften slightly but you DON’T want to overcook them. 

4. Return shrimp back to the pan just to warm them through.

5. Portion everything out, top with fresh basil and grated raw parmesan, if you wish. Taste carefully for seasoning and adjust accordingly. 

I’m curious, if you’re someone who struggles with digestive issues, have you tried going paleo?

Share with me in the comments below!  

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Peach Scones (Gluten Free, Grain Free, Dairy Free, Low Sugar, Low Carb, Paleo)

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Peach. Scones. Need I say more? Peaches just scream summer and I absolutely love getting my hands on some fresh local peaches and baking up muffins, cakes and all of the things!

This was my first attempt at baking grain free scones and they are a win! 

I’m off to Italy next week and I have a feeling my breakfasts will be filled with croissants, muffins and scones – foods I’m not typically used to eating in the morning. But guess what?! I can’t freaking wait. Bring on the chocolate croissants, the pizza and pasta and the espresso 😉

I do not have one single ounce of guilt or food fear about what I’ll be eating in Italy. I’m going to embrace indulging. But here’s the thing. My body craves eating fresh fruits and veggies, fish and quality meats. So although the indulging will definitely be in full effect, so will the healthy eating. There will be a healthy balance -my healthy balance – and I’m ready to embrace it. 

And with that said, these peach scones are definitely a healthy indulgence. In fact, the ingredients are quite simple and if you’re looking to bring the sugar content down even more, I suggest using Lakanto (my favourite sweetener). You can order it here off the PureFeast.com site. Be sure to use code – HOLISTICWELLNESS – on your first three orders over $75 to save 10%. 

Lakanto is monk fruit. It’s a no cal sweetener and does not impact blood sugar. I used a bit of maple sugar in this recipe because it adds a slightly caramel flavour, which I thought would compliment the peaches well. 

In fact, I wanted to drizzle on some homemade caramel sauce but didn’t have the time. If you’re up for adding some more deliciousness to your peach scones, try my homemade caramel sauce. Click here for the recipe. It’s the same caramel sauce I used for my pecan cookies (which are REEEE-diculously good!). If you haven’t made them yet, it’s a must try. 

OK, I’m off to pack (and eat a scone). Enjoy these treats and savour every bite. Ciao!

Peach Scones (Gluten Free, Grain Free, Dairy Free, Low Sugar, Low Carb, Paleo)

Paleo friendly, grain free summer peach scones
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Course: Breakfast, Dessert
Keyword: dairy free, gluten free, grain free, low carb, low sugar, paleo
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Servings: 6
Author: Samantha Gladish

Ingredients

Instructions

  • Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
  • In a medium bowl, combine almond flour, coconut flour, sugar, sea salt, and baking powder.
  • In a small bowl, whisk together coconut oil, coconut milk, vanilla extract, and egg. Fold the wet mixture into the dry until a dough forms. (The dough should be pliable but not crumbly or stiff; add a little more milk, a teaspoon at a time, if it's dry.) Fold the peaches into the dough.
  • Place the dough onto the lined pan and form a disk shape/circle, about 1inch thick. Cut into 8 wedges (like a pie or pizza). Move the pieces apart by approximately 1 inch. Bake for about 20-22 minutes, until golden.
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Adaptogen Adrenal Fat Bombs (High Fat, Low Carb, Keto Friendly, Paleo)

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Who woulda thought you could support your adrenals and eat chocolate all at the same time? Well, it’s possible and these adaptogenic adrenal fat bombs are delicious and super simple to make!

First off, let’s go over some of the key ingredients in this recipe that make it magic (aka. adrenal supportive). 

One of the ingredients used was He Shou Wu – a Traditional Taoist Herb and Jing Tonic. He Shou Wu has been used throughout the centuries as a longevity, anti-aging, blood-building, beauty, and rejuvenation food. Long revered as one of the most important and powerful herbs in Chinese Medicine, He Shou Wu (Polygonum multiflorum), has a rich and mystical history due to some of its more exotic—and highly sought after—benefits and effects. It is rich in iron and zinc—two hard-to-get essential minerals—and is wonderful for:

  • Improving stamina 
  • Promoting red blood cells
  • Enhancing immune function
  • Increasing antioxidant activity 
  • Can tonify and nourish the blood, hair, skin, nervous system, sexual centre
  • Can stimulate the body to produce many longevity-promoting substances, including superoxide dismutase
  • Can stimulate and harmonize adrenal gland function and promote general endocrine system balance

Sounds amazing right??

Then I added in some Anandamide. I know, another strange sounding ingredient. This is an exquisite blend of unsweetened, raw heirloom cacao and tonic herbs. It’s hand-crafted in small batches using organic or wildcrafted ingredients and freshly-ground spices. This blend may activate and balance the nervous, digestive, and immune systems and is a perfect treat to brighten the mind and open the heart. It is loaded with adaptogenic herbs such as ashwagandha, astragalus, suma, moringa, and reishi mushrooms that may all work together to help boost your immune system, enhance and strengthen energy levels, and reduce stress and anxiety.

Basically, it’s awesome-sauce! And it tastes delicious. I really love using Sun Potion tonics as they are of high quality and great additions to smoothies and elixirs – or amazing just on their own. 

Do keep in mind that if you do not have these products on hand, it’s all good. You can leave them out of the recipe. But, I highly suggest giving them a try since they are amazing for adrenal and hormonal health. 

As you can see from the picture, there is ZERO sugar used in this recipe. If you’d like to sweeten it, I would suggest using Lakanto or maybe stevia. You can add in raw honey or maple syrup, but that will take the sugar content up quite a bit and defeat the purpose of a strictly high fat treat. 

You’ll notice I also used the Perfect Keto Chocolate Collagen. This is a grass-fed keto collagen that provides complete collagen recovery. Collagen has a full amino acid profile and is the most important structural protein in your body. However it’s largely absent from the average person’s daily diet. Keto Collagen protein is 10 grams of collagen peptides from grass-fed cows.

This Keto Collagen is paired with MCTs and gut-healthy acacia fiber for great low-carb energy as well. 

I linked up all these ingredients and if you’re interested in getting your hands on any of them, I shop over at PureFeast.com. This is where I buy just about everything! You can save 10% off your first THREE orders over $75 over on Pure Feast, plus get free shipping, when you use coupon code – HolisticWellness. Please note – they only ship within Canada. 

You can purchase Perfect Keto off the US site here and save 15% with coupon code – HolisticWellness. 

Ok, now, lets get to the recipe. Enjoy!

Adaptogenic Adrenal Fat Bombs

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Course: Dessert
Keyword: adrenals, fatbombs, hflc, high fat, highfatlowcarb, holisticwellness, keto, paleo
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Samantha Gladish

Ingredients

  • 1/2 cup almond butter
  • 1/2 cup coconut oil
  • 1/3 cup cacao powder
  • 2 scoops Perfect Keto Collagen in chocolate
  • 2 tbsp Anandamide
  • 1 tbsp He Shou Wu

Instructions

  • Add almond butter and coconut oil to a pot and melt over medium-low heat.
  • Once soft and melting, add in remaining ingredients.
  • Stir together until well combined.
  • Pour into silicon molds, then place in the freezer to set for roughly 30-45 minutes. You can use large or small molds, or pour this onto a tray lined with parchment paper to make fat bomb "bark."
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10 Steps to the Most Delicious Bone Broth (Instant Pot Recipe)

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Bone broth is one of the best healing foods to include in your diet and something I consume on the regular. 

It’s become a part of my morning routine and gut healing/autoimmune protocol. And with the instant pot on hand, you can whip up bone broth in 2 hours. Yes – 2 hours!

I used to make broth on the stove in my massive stock pot and would leave the stove on low heat for 12 hours (overnight). The broth always turned out great, but having your stove on for that long, especially in the summer, makes our little condo HOT. Plus, I was impatient and wanted it faster. 

Then I switched over to the slow cooker. A much better option than the stove, but I still had to cook it for 12 hours. If you don’t have an instant pot, I recommend making this in your slow cooker. You’ll just have to cook the broth for anywhere from 8-12 hours to get the optimal benefits and nutrients. 

Otherwise, get yourself an instant pot. Its inexpensive and is a huge time saver! I love making my Butter Chicken in the instant pot. It’s damn good! And only takes 8 minutes. Serve over some cauliflower rice and dinner is ready in no time. 

I get asked all the time about making bone broth and I promise, by following this simple 10-step process, you’ll become a bone broth pro in no time! Hope you enjoy this simple and easy to follow recipe and share this healing goodness with your friends and family. 

You can check out my Instagram post here, where I share this 10-Step process with photos, so you can see how it all goes down. Also, be sure to check out my delicious Healing Chicken Soup recipe here that I also make in my instant pot. 

10-Step Instant Pot Chicken Bone Broth

Ingredients:

1 leek, washed well and chopped roughly
2 celery stalks, chopped roughly
2 carrots, chopped roughly
1 onion, chopped roughly
5 garlic cloves, chopped roughly
4-5 sprigs of fresh thyme
1 bay leaf
5-6 chicken feet (or more, depending on how big your pot is)
1 pound of chicken wings or backs (or more, depending on how big your pot is. As a note, I suggest to roughly chop these up, which helps to release more nutrients/gelatin. Ask your butcher to do it for you)
1-2 tbsp of fish sauce, gluten free

Directions:

STEP 1: add 1 chopped leaks to your instant pot
STEP 2: add 2 chopped celery stalks
STEP 3: add 2 chopped carrots
STEP 4: add 1 chopped onion + 5 chopped garlic cloves + a few springs of fresh thyme + 1 bay leaf
STEP 5: add in 5 chicken feet + roughly 1 pound of chicken wings 
STEP 6: add in filtered water to fill line + add in 1 tbsp of fish sauce
STEP 7: give everything a mix
STEP 8: on instant pot, select manual and set time for 120 minutes (make sure pressure valve is in correct spot)
STEP 9: wait for ON to appear – and you’re ALL SET ?? – let cook
STEP 10: strain into mason jars and store in freezer if not using right away or fridge

 

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Metabolism Boosting Hemp Seed Breakfast Cereal (High Fat, Low Carb, Paleo, Grain Free)

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Fats are making a comeback and thank god! There’s been so much fat-fear mongering over the years, which has caused MORE disease and issues with diabetes, heart health, hormones, weight and cholesterol. 

I’ve said it before and I’ll say it again… Fat does not make you fat, sugar does! Now of course, if you’re eating fried foods and GMO vegetable oils – these will have a negative impact on inflammation and your waist line, but I’m taking about avocados, nuts, seeds, animal fats, olive oil, coconut oil, ghee, grass fed butter and all the delicious, healthy fats that fuel your brain and hormones. 

And speaking of hormones, have you tuned into my podcast – Healthy Hormones for Women? I’m super stoked for my podcast and being able to connect with YOU in a new way and to continue to bring you information and inspiration for living a healthy, more vibrant life. 

If you haven’t yet left a review or a rating, I would ABSOLUTELY love it if you could. Simply head on over to iTunes or Stitcher, leave your review or rating, take a screenshot and email it over to us at – info@holisticwellness.ca and we’ll hook you up with my FREE 3-Day Hormone Balancing Meal Plan ? This meal plan contains 10 delicious recipes that are low-inflammatory, healing for your hormones and will super charge your energy. 

Ok… now back to fats and this delicious and quick breakfast cereal. The ladies in my 12 Week High Fat, Low Carb Program are loving this recipe. I’ve got them loading up on hormone balancing fats throughout the day, ditching the gluten and grains (which are very inflammatory) and shedding fat while eating delicious meals ?? In addition to this metabolism boosting breakfast, you might like this breakfast scramble recipe here. 

The bonus of eating fats? It helps to nourish your skin, hair and nails. Ok, let’s get cooking and fuelling our metabolism first thing in the morning. Cuz girl… if you’re still waking up and eating bagels, toast, high fruit smoothies and high carb foods – you are NOT fuelling your metabolism and are in turn, creating an insulin spike, which will cause you to GAIN weight. Make the switch to this breakfast and you’ll start seeing some results!

High Fat Hemp Seed Breakfast Cereal
Serves 1
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Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Ingredients
  1. 1 cup unsweetened almond or coconut milk
  2. 1/2 cup hemp seeds
  3. 1 tablespoon ground flax seeds
  4. 1 tablespoon chia seeds
  5. 5-6 drops alcohol free stevia (or lakanto, xylitol or erythritol - all optional)
  6. 1 teaspoon cinnamon
  7. 1/4 tsp alcohol free vanilla extract (optional)
  8. 3-4 walnuts
Instructions
  1. Combine the milk, hemp seeds, ground flax, chia, cinnamon and vanilla in a small pot over medium heat. Stir until boiling.
  2. Once it’s boiling, bring down the heat to a low-medium and simmer for about 4 minutes. When the porridge has thickened, remove it from the heat and serve in a bowl.
  3. Add the stevia (optional) and top with walnuts.
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Plantain English Muffins (AIP, Paleo)

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I can’t even remember the last time I ate a “doughy-white” english muffin. I have a vague memory of eating them in my high school days before school in the morning. 

I was health conscious as a teenager and I used to think that english muffins, egg whites and margarine was the way to go. Boy was I wrong!

As I make my through the AIP protocol, there are lots of creative recipes I’m excited to re-create and dive into. I think it’s really easy to overcomplicate recipes and meal planning. It doesn’t have to be complicated. We spend so much time thinking about what we ‘CAN’T’ eat, when it’s much easier to focus on what we ‘CAN.’

Change your way of thinking and you’ll have greater success on any diet plan. It’s important to get into the right mindset for healing. This is exactly what we’ll be teaching in the Healing and Dealing with Hashimoto’s program. If you have Hashimoto’s or an autoimmune condition, click here to check out how this program can help you heal and transform your condition. 

I recipe tested some english muffins last weekend and they were an epic fail! I baked them in the oven and every 10 minutes kept checking if there were ready. They were a pile of mush and they wouldn’t harden. I had to throw them out. They were completely inedible. 

So, onto recipe #2. The winner. These gluten free gems are amazing!

Now let’s get real for a minute here…. these don’t taste like your traditional english muffins, I mean, they don’t even look like them for that matter. But they are delicious and perfect topped with some nut butter (not AIP), or coconut cream and raspberry jam; which is exactly what I did. 

I’ll be baking up a batch of these english muffins this weekend and I’ll top them with some guac and bacon. Mmmm!

Savoury or sweet, the muffins work either way. 

A few key things to note before baking them:

  1. I baked them in 2 circular pyrex oven safe dishes, like the image you see here. I only have 2, but this recipe below made 3. Once the first batch was done, I baked the last english muffin on it’s own. 
  2. 4 ramekins would work well for this recipe, but I don’t have any. I’ll definitely be getting some though! I’ve been needing them for multiple recipes. 
  3. Make sure to divide you batter evenly for 3 servings (or 4 if using ramekins).

I hope you enjoy this recipe as much as I do. They are so good and perfect for your AIP breakfasts! I suggest doubling your batch and making extra so you can freeze them and have on hand for easy meal prep. 

Enjoy!

Plantain English Muffins
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Prep Time
10 min
Cook Time
18 min
Total Time
28 min
Prep Time
10 min
Cook Time
18 min
Total Time
28 min
Ingredients
  1. 1 large ripe plantain
  2. 2 Tbsp avocado oil (olive oil or melted coconut oil would work well too)
  3. 1⁄4 Cup +1 Tbsp tapioca starch
  4. 2 Tbsp coconut flour
  5. 1 tbsp apple sauce
  6. 1 tsp baking soda
  7. 1 tsp apple cider vinegar
  8. Pinch of sea salt
Instructions
  1. Preheat your oven to 375F. Grease 2-4 ramekins or pyrex dishes with coconut oil.
  2. Roughly chop the plantains and place in a food processor with the remaining ingredients.
  3. Blend until smooth and creamy.
  4. Divide your batter into equal portions (2-4). Place batter into greased ramekins and using a spatula or back of a spoon, evenly spread it out. This equals ONE english muffin. Once it's baked you'll cut it in half.
  5. Bake for 15-18 minutes. The pyrex dishes are slightly larger than ramekins, so I found I needed at least 17-18 minutes, but you may need less time if baking in ramekins.
  6. Let cool slightly, remove from dish and slice in half.
  7. Place in the toaster/toaster oven for a few minutes to crisp up (optional). I like mine slightly toasted. Top with your favourite toppings and enjoy!
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