Category: Mains

Gluten Free Mongolian Beef & Broccoli Stir Fry

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As we approach summer, I think we’re all craving no-fuss weekday meals that can easily be thrown together and that don’t have us in the kitchen all night long. 

It’s all about capitalizing on that extra bit of daylight at the end of our work day and soaking up that sunshine. I mean…here in Ontario, we’ve waited for it all winter long, right? 

This one pan meal is not only simple and convenient but it’s also nutritious, hormone balancing and loaded with flavour. I think it makes the perfect no-fuss weekday meal! 

Enjoy it on its own or as a side dish, or my personal favourite, over cauliflower rice.

Did you know that cruciferous veggies such as broccoli actually help us to balance out our  hormones? It’s true. These foods help us to clear excess estrogen from our body. So, eat your broccoli ladies because it’s truly one powerhouse of a vegetable. 

Speaking of our hormones, we’re launching another round of our Metabolic Reset this summer. It’s going to be 8 weeks and we’re including tons of updated information, recipes and other goodies for you! 

As with most women, you might be suffering with hormonal imbalances such as low thyroid function, PMS, PCOS or menopause. Our 8 week high fat, low carb weight loss program is designed specifically for women so you can lose weight with ease and balance your hormones with delicious foods. 

It’s meals like this that you can enjoy in the Metabolic Reset program. One of the questions we’re often asked is, “what will I be eating?” Our answer? Food just like this! Delicious food. Easy to prepare food. Food that the entire family will love. 

So if you’ve been wanting to balance out your hormones and lose weight all without deprivation then get on our wait list here. 

This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness. 

Mongolian Beef & Broccoli Stir Fry
This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness.
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Ingredients
  1. 1 large grass-fed steak
  2. 3 Tbsp olive oil, divided
  3. 2 garlic cloves, minced
  4. 2 tsp ginger, grated
  5. 2 Tbsp Bragg’s all purpose seasoning (or extra Tamari)
  6. 1 Tbsp tamari
  7. 1.5 Tbsp coconut sugar
  8. 1/4 cup water
  9. 1 head of broccoli, cut florets
  10. 2 tsp rice wine vinegar
  11. sprinkling of sesame seeds, for garnish
  12. 1-2 green onions, thinly sliced
  13. pinch crushed red pepper, optional
  14. 2 cups cauliflower rice, optional
  15. sea salt
  16. black pepper
Instructions
  1. Remove steak from the fridge and let it come to room temp (about 30 min). Get a cast iron pan on the stovetop over medium heat.
  2. Pat the steak dry using paper towel and season generously with sea salt and pepper. Add 1-2 Tbsp olive oil to the pan.
  3. Sear steak in cast iron pan, about 3-4 minutes per side for medium cook (depending on the thickness of your steak).
  4. Remove steak from pan and allow it to rest.
  5. In the same pan, lower the temp and add 1 Tbsp olive oil. Add minced garlic, grated ginger and cook out for about 1 minute.
  6. Add Bragg’s all purpose seasoning, tamari, coconut sugar and water. Bring to a simmer for 4-5 minutes or until thickened.
  7. Add broccoli florets, cover pan and cook until bright green and slightly tender.
  8. Slice beef and add it back to the pan with 2 tsp rice wine vinegar for about a minute to coat it in the sauce.
  9. Portion out beef and broccoli and garnish with sesame seeds, green onion and pinch of crushed red peppers.
  10. Optional: serve over whole grains or cauliflower rice.
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Gnocchi with Brown Butter and Sage

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There are some dishes that you just can’t pass up and gnocchi are it for me! They’re pillowy and delicious – true comfort food. Anyone else love them?

I’m totally a pasta girl. I grew up in a big, Italian family so I think it’s just part of my make up now 😛 As a nutritionist, I’m definitely not anti-pasta and you shouldn’t be either! We eat pasta at least once a week in our household. I love the simplicity and convenience of pasta dishes.

The trick, however, to incorporating pasta on a healthy diet is including a TON of veggies in the dish for extra FIBRE. This is KEY and can’t be overlooked. Veggies help slow the release of the sugars from the carbs in the pasta, helping to stabilize blood sugar levels. You also want to look for gluten-free varieties or even bean or legume based pastas which are loaded with fibre and some protein – these are going to be MUCH healthier than your average white pasta. Also, be sure to include quality, healthy fats like extra virgin olive oil, ghee or grass-fed butter. Skip the heavy cream sauces and all the cheese (or at the very least, opt for an organic or raw cheese if you can find it) and instead use a pesto or sugar-free marinara sauce.

I’m always on the hunt for new pastas that are gluten-free or have a serving of veggies in them. I’ve also tried a number of packaged, gluten-free gnocchi but they definitely pale in comparison to a homemade version. It really boils down to texture and taste.

My mission was to replicate a traditional homemade gnocchi recipe but ensure that it was gluten-free and whole foods based. I wanted to cut some of the white potato with some sweet potato just to boost some of the nutrients in the dish. I also purchased them organic so that I could use the skins in the recipe. Not only does this save time with preparation but the skin is where most of the nutrition lives – HUGE BONUS here!

This version is awesome because once the gnocchi are made, there’s no boiling involved. Just pan fry them until golden brown and that’s literally it! This recipe also only uses 3 main ingredients for the gnocchi. It’s simple and healthy without compromising on texture or flavour.

Best part – you can whip these up anytime! No need need to reserve them specially for the weekend because the method we’re using cuts down on prep time.

Of course, you can adapt this recipe to suit your dietary preferences:

Dairy-free? Use a red pasta sauce or pesto instead of the brown butter sauce. More protein? Add some crispy organic bacon or prosciutto or if you’re plant-based sprinkle with 3 Tbsp hemp hearts for about 10g of protein. Use what you have: If you don’t like brussels sprouts or don’t have any at home, this recipe would also suit broccoli, rapini or cauliflower. Use what you have!

Gluten Free Gnocchi with Brown Butter and Sage
Serves 4
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 5 small russet potatoes, chopped
  2. 1 large sweet potato, chopped
  3. 2 pounds Brussel Sprouts, quartered
  4. 4 Tbsp olive oil, divided
  5. 1 tsp garlic powder
  6. 3/4-1 cup all purpose gluten-free flour
  7. 5 Tbsp grass-fed butter
  8. 3 cloves garlic, chopped
  9. 6-8 sage leaves
  10. sea salt and fresh black pepper
  11. Broccoli micro greens (optional)
Instructions
  1. Preheat oven to 425F.
  2. Wash and chop potatoes into 3 cm chunks, leaving the skin on.
  3. Boil in salted water for 12 minutes or until fork tender.
  4. In the meantime prep the brussels sprouts by removing the outer leaves and trimming the stem. Then halve or quarter them and give them a rinse. Toss them in 2 Tbsp olive oil, garlic powder, sea salt and pepper. Lay them on a parchment lined cookie tray and roast for 15-20 minutes.
  5. When the potatoes are done, strain them into a colander and let them sit for 2 minutes to
  6. steam. Return them to the pot and mash with sea salt and pepper. Taste for seasoning and adjust accordingly.
  7. Place the mashed potatoes out onto a clean surface. Using your hands scrunch the mixture
  8. into a ball with 3/4 cup all purpose gluten-free flour. You may need to use a whole cup but use your judgment. If the dough is too wet, add more flour.
  9. Cut dough into 4’s and roll out into long tubes using your hands. Using a scraper (or knife), rustically cut the tube/dough into gnocchi shapes.
  10. Make the brown butter sauce by adding grass-fed butter to a pan on medium low heat.
  11. When it begins to bubble, add chopped garlic and allow it to sauté for a minute. Then add chopped sage leaves. When butter starts to brown, remove it from the heat.
  12. In a large frying pan over medium low heat add in 2 Tbsp olive oil and pan fry the gnocchi until they get golden brown on each side.
  13. Remove and serve with brown butter and sage sauce, a generous serving of brussels sprouts and broccoli micro greens if you’d like.
Holistic Wellness https://holisticwellness.ca/

Did this change how you feel about pasta? Do you feel better avoiding it altogether? Super curious about you have to say on this topic. Share below!

 

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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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10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)

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The Ketogenic diet is a hot topic as of late. Some people use it as an approach to weight loss, while others use it as a way to balance hormones and heal their body. A keto diet can be incredibly helpful for balancing insulin and blood sugar levels, which in turn will lead to better overall hormonal health (and yes ladies, that means less PMS and PCOS symptoms for you!)

If you’ve been thinking about going Keto, I’m hooking you up with 10 Keto-friendly dinner ideas! Below are a mix of recipes with dairy, and some without. I often find there are a lot of keto recipes smothered in dairy and although I love cheese, it’s not something I eat often and can be quite inflammatory for some people. Everyone is different so I wanted to provide you with options. 

If you’re looking to try the Keto approach to weight loss, check out my 12 week online weight loss program specifically designed to help women burn fat (with delicious food of course!). This program is not about deprivation, but about supporting women’s hormones with healthy high fat foods. Click here to learn more about my fat burning program.

 

Continue reading “10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)”

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Instant Pot Butter Chicken – A Delicious and Simple 8 Minute Recipe (Paleo, Gluten Free)

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I am in LOVE with my instant pot! 

I bought it back in October 2019 and it’s been put to good use ever since. Ok, basically, I’ve been trying to cook just about everything in my instant pot; like every night. And this instant pot butter chicken has been cooked up at least 10 times!

I just love love love it and so far, my recipes have turned out amazing!

If you’ve been on the fence about purchasing it, trust me, it’s a great investment and incredibly easy to use. I was a little hesitant about it at first, only because as much as I love my slow cooker, I always found that the recipes (more so – chicken), didn’t turn out quite the way I had hope for. 

So I thought I’d have the same experience with the instant pot – but NOPE! Not the case. 

I purchased the 6 quart pot (there is also an 8 quart) but didn’t think I’d need one that big since it’s only my boyfriend and I (although, he is 6’5, 230lbs and eats like a beast!).

 If you’re looking to get one for yourself, you can order them off of Amazon here. Since purchasing it, I haven’t used the slow cooking set, only the pressure cooking, which is awesome! Here’s the instant pot I have here –>

 

This butter chicken recipe cooks in 8 minutes – thanks to the high pressure. Uh…butter chicken in 8 minutes? Yes please!

You can serve this recipe with rice, naan, or for a gluten free/grain free version, I opt for cauliflower rice. You can use this recipe here – but I would modify it and make it less ‘fried ricey” – if that makes sense! I would simply cook it with some onions, garlic and a bit of turmeric. This would go better with the butter chicken. 

As a note, I used Arvinda’s butter chicken spice blend. Click here to check it out. 

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… ready for some delicious instant pot butter chicken? Let’s get to it!

Instant Pot Butter Chicken
Serves 4
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Prep Time
10 min
Cook Time
8 min
Total Time
18 min
Prep Time
10 min
Cook Time
8 min
Total Time
18 min
Ingredients
  1. 2 tablespoons ghee (plus more might be needed when browning chicken)
  2. 1 onion, diced
  3. 4 garlic cloves, roughly chopped
  4. 1 teaspoon minced ginger
  5. 2 tbsp Arvinda's Butter Chicken Spice Mix (it's my fav! - use more or less depending on your preference)
  6. 2 pounds skinless and boneless chicken thighs, cut into quarters
  7. 1 (15 ounce) can diced tomatoes
  8. ½ cup full-fat coconut milk
  9. 2-3 tbsp arrowroot starch (for thickening)
  10. Cilantro, garnish (optional)
Instructions
  1. Press the sauté button on your instant pot and add the ghee, onions and garlic to the pot. Stir-fry the for roughly 6-7 minutes.
  2. Add in the chicken and stir-fry for 5-7 minutes or until the outside of the chicken is no longer pink. I had to do this in batches, as I couldn't fit it all in the pot. Add more ghee as you cook the chicken, if needed and you find the chicken sticking to the pot.
  3. Once chicken is longer pink, add in the ginger, butter chicken spices and canned tomatoes. Give everything a good mix.
  4. Secure the lid, close the pressure valve and make sure it's in the right setting, and cook for 8 minutes at high pressure.
  5. After 8 minutes, open the valve to quick release any remaining pressure.
  6. Open the lid and add in the coconut milk + arrowroot starch. Gently mix to combine all ingredients.
  7. Garnish with cilantro if desired and serve.
Holistic Wellness https://holisticwellness.ca/
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Salmon & Endive Salad Boats

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I get asked all the time… “Samantha, what do you eat?!”

Telling people I eat healthy, or organic or gluten free for some reason makes them think I’m deprived or eat a boring diet, which is sooo not the case!

If you follow me on Instagram you’ll get a pretty good idea of what’s on my plate everyday as I’m always sharing videos + posts about food!

I love food. But more importantly, I love really good food. 

Back in the day, I definitely didn’t look at food as the way I do now. It used to be just about filling up. Feeding my hunger. Whatever is convenient and quick. 

Now, it’s a different story. A much different story. Food is about fuelling my body. Supporting my hormones. Supporting detoxification and gut health. Beautifying my skin. 

I know how I feel when I eat like crap. And it ain’t pretty. 

And I know how I feel when I eat well. 

My healthy-eating journey has been a 10+ year process, if not longer! I didn’t just wake up one morning and magically decided to give up grains, gluten, dairy, sugar and only eat organic, non-gmo and do it with a big smile on my face and unicorns coming outta my ass! 

Let’s get real for a minute…

It’s been a process and it always will be a process. And I’m human. I don’t have a perfect diet. There are slip ups, date nights out, events, parties, etc, but as I become more aware of what works with and against my body, those slip ups happen less frequently. 

Bottom line, wherever you are on your journey with food, health, hormones, weight or whatever it may be, you need to be gentle on yourself. You need to let go of judgements. You need to go slow. And more importantly, you need to stop undermining the success you ARE achieving with your nutrition and body. 

For the most part, my meals are very simple. I don’t overcomplicate them. I make sure I have quality protein at each meal (which is key for balancing blood sugar and keeping you satiated) and get lots of vegetables on my plate. Plus, I make sure to add in some good fats. 

As for carbs, I don’t eat them often. I choose more fibre-rich and nutrient rich starchy vegetables such as, sweet potato, squashes, plantain and some fruits here and there. 

Grains have gotten the boot, and the odd time I’ll indulge in some yeast free, wheat free rye toast (my fav!). 

And so, when someone asks about my diet and I share with them some insights, it’s often followed by “Samantha, what do you eat?!”

Which brings me to these simple and delicious Salmon & Endive Salad Boats. They take only minutes to prepare, are loaded with healthy omega 3 fats, which fuel your brain and hormones, plus, it’s served in delicious and refreshing endive leaves that replace heavy carbs. 

Enjoy!

Salmon and Endive Salad Boats
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 can of sustainably caught salmon, drained (I like RainCoast Brand)
  2. ½ stalk celery, diced
  3. ½ green apple, diced
  4. 1 teaspoon capers
  5. 1 tablespoon hemp seeds
  6. 2 tablespoons parsley, chopped
  7. 1 tablespoon extra virgin olive oil
  8. Sea salt and pepper to taste
  9. 4 -6 Endive leaves
Instructions
  1. Mix all the ingredients together, except the endive leaves.
  2. Divide mixture evenly into endive leaves and serve.
Holistic Wellness https://holisticwellness.ca/
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Pistachio Crusted Salmon – The Perfect Week Night Meal

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I’m hoping you were able to try the Gluten Free Pumpkin Almond Butter Bars recipe I posted last week. They are ahhh-mazing and totally hit the spot when you want a warm, fall flavored treat.  Guilt free, of course! 

If you got around to making them, you’ll know pistachios and almonds are the main ingredients for the crumbly topping.  

I went a little overboard when grinding the nuts and had a ton left over.  Not wanting to be wasteful or just stash them in the cupboard, I knew I had to be creative and find a use for them.  

Just so happens we were having salmon for dinner and Odette, my assistant, gave me a great idea..use the ground nuts as a crust.  She’s genius! And she also happens to be an amazing cook, so watch out for more amazing recipes from her coming your way!

Anyhow, the salmon turned out perfect! It was moist and flavorful and the pistachio crust gave it a great crunch.  

Did you know pistachios are one of the oldest nuts on record?  They’ve been around forever!

And best part,  they have less calories per serving in comparison to other nuts and have more protein.  Plus, they give you healthy fats, fiber, and a whole host of vitamins and minerals.  That’s a lot of goodness in one little nut.  

When buying pistachios, remember to get them unshelled and make sure they don’t have any added salt, sweetener or color (the shells should be beige, not red or green!).  They are delicious as they are and the best for you in their most natural state.

Hope you enjoy this delicious recipe. It’s perfect for a quick week-night meal and loaded with slots of heart healthy goodness.

Pistachio Crusted Salmon
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 1 tbsp olive oil
  2. ½ tbsp grainy Dijon mustard
  3. ½ cup almond meal (aka. almond flour)
  4. ¼ cup ground pistachios
  5. ¼ fresh parmesan (parmigiano reggiano is the best!)
  6. ½ tsp grated lemon zest
  7. ¼ tsp each sea salt and freshly ground pepper
  8. 2 fresh salmon fillets, roughly 1 inch thick
  9. 2 tsp ghee, melted
Instructions
  1. Preheat oven to 375°F. Line a shallow pan with parchment paper.
  2. In a small bowl mix together olive oil, Dijon, almond meal, ground pistachios, Parmesan, lemon zest, salt and pepper. Stir gently with a fork until it is moist. (You can also place whole almonds and pistachios into a blender or food processor and gently grind until nicely ground, leaving some chucks for crunch).
  3. Place salmon on pan. Press half of mixture onto each fillet. Drizzle melted ghee on top.
  4. Bake for 15-20 minutes, until fully cooked through.
  5. Turn on broiler and broil for 1 minute. Make sure you watch this part! The broiler works quickly and you want your crust to be golden brown not burnt.
  6. Serve and enjoy.
Notes
  1. You can use other fish, just be sure it is 1 inch thick.
  2. Try sprinkling fresh, chopped parsley over cooked fish for a little burst of freshness
  3. Enjoy with steamed veggies drizzled with a little ghee. Asparagus, broccoli, roasted tomatoes, green beans and bok choy all go well with it. Get creative!
Holistic Wellness https://holisticwellness.ca/
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The Best Gluten Free Falafels (Baked, Not Fried!)

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You probably won’t find many bean recipes on my site. 

Truth is, I actually do love to eat them, but I tend to eat more poultry, meat, fish or seafood. In fact, my quinoa black bean burger is pretty damn tasty, so that might be a yummy vegan recipe for you to check out. 

Oh! and my Vegan Tempeh Chilli. Ok… that one is delish!

You’ve probably heard me say the term Qualitarian before, and for me, that’s really the type of ‘diet’ I follow. Regardless if it’s paleo or vegan, for me, it’s all about quality food. 

And if you’ve participated in any of my detox programs, I like to include a variety of vegan, vegetarian and paleo meals because that’s pretty much how I eat and so I share those recipes with you in my programs. 

Some days I feel like eating more meat and other days I feel like keeping it plant based. I listen to what my body is craving and go for that. 

Today, I was craving falafels! And unfortunately, most restaurant falafels or store bought brands tend to contain low-quality vegetable oils and are typically deep fried. 

I baked my falafels and they still got a nice crispy coating. I’m sure if I kept them in the oven a little longer and broiled them on high, they would have gotten even more crispy (definitely something you can experiment with), but I was happy with the texture minus the broiling.

These hearty little gems made the perfect dinner! I served them in a lettuce leaf, with cucumbers and little hummus. Honestly, I kept it reeeal simple. It was one of those “I just want to sit on the couch and watch bad TV” kinda nights and spending a long time prepping food wasn’t really on my agenda.

Tahini or tzatziki would be a great addition to this dish. Even some guac and salsa. Honestly, it’s pretty endless what you can do with these falafels. With my leftovers I plan on making a massive salad tomorrow with cucumbers, cherry tomatoes, crisp romaine lettuce and top it with my falafels and hummus. 

Can you say yum?! Healthy and easy is how I like it over here!

Putting these falafels together is pretty easy. Your food processor does all the work!

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Once you blend all the ingredients together, simply roll the batter into balls and place onto a baking sheet. (NOTE – I used a stone baking sheet which doesn’t require parchment paper. If you’re baking sheet is stainless steel, or if you find your food tends to stick to it, definitely use parchment paper).

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Now you bake! Bake them at 375F for 40 minutes. If you want them a little crispier, you can experiment by broiling them for a few minutes. It’s important to flip them half way so they get crispy on both sides. I also slightly flattened them once I flipped them, which helped them cook a little better.

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And now, they’re done! Time to eat and make your wraps. Get creative with this step and use your favourite toppings, use the falafels on top a salad or simple eat them as is!

Hope you enjoy them as much as I do!

The Best Gluten Free Falafels (Baked, Not Fried!)
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 1 x 400g can chickpeas (rinsed & drained - I used Eden Organic Beans)
  2. 1/4 cup fresh parsley
  3. 1 tsp ground cumin
  4. 1 tsp ground coriander
  5. 1⁄2 tsp chilli powder (less or more to taste)
  6. 1/2 tsp cayenne pepper (less or more to taste)
  7. 2 garlic cloves
  8. 2 tbsp brown rice flour
  9. 1 small red onion, roughly chopped
  10. 2 tbsp olive oil
  11. Sea salt
  12. Pepper
Instructions
  1. Preheat oven to 375F.
  2. Add all the Falafel ingredients into a food processor and blend until well combined and creamy.
  3. Using your hands, roll the mixture into balls and place onto a parchment lined baking sheet. I got 10 balls out of this mixture. Depending on the size you want, you can make more or less.
  4. Bake for 40 minutes, making sure to flip half way through at the 20 minute mark. *When I flipped mine, I flattened them slightly.
  5. Remove from oven and let cool for 5 minutes.
  6. Serve on lettuce wrap, in gluten free wrap, in a salad or eat as is!
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