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Pantry & Baking Essentials for Grain-Free + Gluten Free Cooking

We’re in full on Autumn mode here in Southern Ontario and the weather has turned cold and a little dreary….which means it’s the perfect time to hunker down, get cozy in the kitchen and try out some new recipes!

Today’s video is all about the main ingredients you’ll need to cook your way through my book The 30 Day Hormone Solution (if you have your copy, get it out and let’s dive in!!)

But this is also an awesome checklist of ingredients is for ANYONE who wants to stock up on…

  • Foods to support immunity, gut health & overall health, each and every day
  • Grain-free + Gluten-free options to help keep your blood sugar stable, and also to help if you’re suffering from any level of autoimmunity (grains can trigger inflammation for some people)
  • Staples + dried goods to always have on hand for cooking and baking

Let’s dive in…

Staple Foods Checklist

  • Variety of vegetables – cauliflower, kale & leafy greens, sweet potato, etc — variety is key. Right now, if fresh veggies aren’t available to you, try to source & keep some frozen veggies on hand
  • Variety of protein sources Meats, poultry, grass fed beef, free range eggs, wild caught fish (I didn’t mention beans & legumes in this video, but especially right now — these would be EXCELLENT choices to have on hand. In fact, I have a delicious recipe for Moroccan Chickpea Soup over on the blog that would be super filling and affordable to make)
  • It’s important to have a variety of protein sources because protein breaks down into amino acids, and those amino acids go onto to support your body & optimize your hormonal health
  • Variety of healthy fats, which include avocado oil, olive oil, grass fed butter, coconut oil, ghee, avocados, coconut milk, etc
  • Gluten-free & Grain-free flours – almond flour, cassava flour, coconut flour, tapioca starch, arrowroot flour (most of which can be ordered off of an online market like NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order)
  • Nutrient dense seeds – hemp, flax and chia, which are great for your hormonal health, plus they’re high in fibre and therefore support detoxification
  • Cacao Powder – for baking — hello baking enthusiast over here!
  • Monk Fruit Sweetener – I like to keep my baking low to no sugar, so this helps me make that happen. I like the brand Lakanto (again, it can be ordered off an online market like NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order)

  • NutPods — the most delicious dairy-free creamers OF LIFE! I use them in coffee’s and elixirs (again, it can be ordered off an online market like NaturaMarket)
  • Nut & Seed Butters – Cashew butter, tahini, sunflower seed butter, almond butter, etc
  • Lily’s sugar free chocolate chips — (again, it can be ordered off of NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order.)
  • A real good quality sea salt (I love redmond real salt) sea salt is crucial for your adrenals. A great way to support your adrenals is with water + a pinch of sea salt + freshly squeezed lemon juice
  • Lastly, Bone Broth. I make my own! I have a 10-step process which can be found inside my book.

Almost everything I mentioned in this video can be ordered off of NaturaMarket — as you can probably tell by now, I pretty much order from them every week! They have all of my favourites, including NutPods (for elixirs) and Siete Chips…for snacking!

 
You can order from NaturaMarket HERE and you can use the code HEALTHYHORMONES2020 to save 10% off your first order.
 
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! READ MORE ABOUT THE RECIPE CLUB HERE
 
 
 
 
 
 
 
 
 
 
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Thai Red Curry Chicken (Paleo, Grain Free, Dairy Free, Soy Free, Egg Free, Nut Free)

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

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.
Holistic Wellness https://holisticwellness.ca/
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No-Bake Gluten Free Chocolate Chip Granola Bars

Nothing beats a no-bake recipe! I mean, does it get any easier?

I was heading into a meeting the other day and well, of course, I just had to bring something for everyone to munch on. I have a really hard time showing up to things empty handed, and so these bars were the perfect meeting snack!

And I should probably mention that I hadn’t recipe tested them before bringing them to the meeting, so everyone essentially became my guinea pig. And they were totally fine with that! I mean, who doesn’t love free food?

You can get really creative with this recipe and add or take out whatever ingredients you like! Some delicious additions would be dried cherries or blueberries, or even goji berries. If you want them a little less sweet, leave out the chocolate chips. As for the binder, I used rainforest butter. 

If you haven’t tried this delicious nut butter yet, you are missing out. It’s a blend of cashew, brazil nut and coconut and it is deeeelish! Alternatively, you can use almond butter or even peanut butter. Regardless, any nut or seed butter would work well. 

As with most recipes, nothing beats making them at home. You can control the ingredients that go in and avoid certain things such as: non-gmos, added sugars and preservatives, none of which should belong in a granola bar, let alone any recipe! 

Hope you enjoy these no-bake bars as much as I did. They didn’t last long, as is the case with most of the recipes I bake 🙂 

No-Bake Gluten Free Granola Bars
Serves 10
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 1 cup packed medjool dates, pitted
  2. 1/4 cup maple syrup
  3. 1/4 cup rainforest butter (or any nut butter you prefer)
  4. 3/4 cup raw nuts (such as pecans and almonds)
  5. 1 1/2 cups gluten free rolled oats
  6. 1/4 cup dairy free dark chocolate chips (Enjoy Life Brand)
Instructions
  1. Place dates in a food processor and blend until a small ball is formed and dates are well broken up.
  2. Transfer to a large mixing bowl and add oats, nuts, and chocolate chips. Stir with a wooden spoon, breaking down the dates so they disperse fairly evenly throughout the ingredients. Small chunks are OK.
  3. Warm maple syrup and nut butter in a small saucepan over low heat. Mix until both are melted and well incorporated.
  4. Pour over dry ingredients. Stir quickly to evenly coat. The chocolate chips will get a little melty, which is fine.
  5. Transfer to a shallow 8x8 brownie pan lined with parchment paper. Use your hands to press mixture into the pan, evenly spreading out across pan. You may need to use a spatula.
  6. Place them in the freezer to set for 15 minutes. Remove and cut into 10-12 bars. Store in an airtight container or ziplock bag in the fridge to keep fresh, or in the freezer for long term storage.
Notes
  1. *Feel free to add in additional nuts and/or seeds such as chia, flax or pumpkin seeds. Get creative and try out different ingredient pairings.
Holistic Wellness https://holisticwellness.ca/
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Vanilla Maple Chia Pudding

I’m sure you’ve made chia pudding before. Its quick, simple, and delicious, plus it’s easy to get creative with ingredients.

Everyone needs a basic chia pudding recipe. Something they can whip up in no time, that’s no fuss and can be left in the fridge overnight. That’s the best part really; waking up to a ready-made healthy breakfast! 

So I don’t want to hear those “I don’t have time” excuses anymore. With this recipe under your belt, you’ll be nourished, fed, healthy, happy and out the door in no time. 

Although I like leaving this recipe in the fridge overnight, you can however give it a few stirs and let it sit for about 10 minutes to thicken up and become pudding-like.

This recipe is not only gluten and dairy free (paleo and vegan friendly too!), the best part is that it contains a healthy dose of plant based omega 3’s that help fight inflammation, plus it contains a ton of dietary fiber to help keep those bowels healthy! Nothing like cleaning the pikes first thing in the a.m. 😉 

Vanilla Maple Chia Pudding
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3/4 cup chia seeds
  2. 4 cups almond or coconut milk
  3. 1/2 tsp ground vanilla bean
  4. 1 tsp cinnamon
  5. 2 tsp maple syrup
  6. pinch of himalayan sea salt
Instructions
  1. In a large mason jar, add all your ingredients.
  2. Secure jar with lid and give it a good shake. Alternatively, you can add everything to a blender and blend together for a few seconds, then pour into your mason jar.
  3. Leave in fridge overnight.
  4. In the morning, shake again really well, then pour out desired serving into a bowl.
  5. Top with your favourite superfood ingredients!
Notes
  1. I topped mine with fresh picked organic raspberries, chopped walnuts and shredded coconut.
  2. This also makes a great healthy dessert! Add a tablespoon of raw cacao powder to the mix for a chocolatey boost!
  3. Enjoy!
Holistic Wellness https://holisticwellness.ca/
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Modern Day Shepard’s Pie – Turkey and Cauliflower Mash

Nothing beats a warming and comforting meal like Shepard’s Pie. My mom makes a delicious Shepard’s pie and I remember having leftover for days. It’s one of my fathers favourite meals that my mom makes 🙂

I like baking casseroles mainly because of the leftover factor. Reheating a delicious meal for lunch the next day served up with a side salad gets a thumbs up in my books! Casseroles are great if you have kids or a large family, as they can easily be frozen and heated up during a late or busy weeknight.

This recipe is more of a “modern-day” Shepard’s pie. It still contains delicious and flavourful ground meat, but I’ve opted for a cauliflower mash instead of potatoes. Trust me, if you’re a potato lover, you wouldn’t even know the difference.

Cauliflower contains a powerful compound called sulforaphane. This a sulfur compound that has been shown to kill cancer stem cells, thereby slowing tumor growth. How amazing is that?! Sulforaphane can also improve blood pressure and support the detoxification process of the liver and kidneys. Bonus!

So let’s get to this cancer-protective recipe and get our cook on!

Image 7

Turkey & Cauliflower Shepard’s Pie
Serves 6-8

Ingredients:

1 large head cauliflower
1 ¼ cups low-sodium chicken or vegetable broth
1 ½ lbs ground turkey
1 red onion, diced
1 garlic cloves, minced
½ green pepper, diced
½ red pepper, diced
1 tsp cumin
2 tsp dried oregano
1 tsp chili flakes
1 tsp smoked hot paprika
1 400ml can diced tomatoes
2 tsp balsamic vinegar

Directions:

  1. Preheat oven to 400. Cut cauliflower into small florets. Spread onto a baking sheet with parchment paper. Drizzle with olive oil and season with sea salt and pepper. Roast for 30 minutes until soft. Add to food processor with ¼ cup broth and combine until mashed. Set aside.
  2. In a large skillet, cook turkey over medium-high heat. Break up with a wooden spoon and cook until no longer pink, approximately 8-10 minutes. Transfer to a bowl and set aside.
  3. In the same skillet, add onions, garlic and peppers. Cook for 3 minutes stirring frequently. Add in spices/herbs and cook for 1 minute. Add in turkey, with remaining 1-cup stock, tomatoes and vinegar. Cook for 5-6 minutes until thickened slightly. Transfer to a baking dish and smooth out with a spatula.
  4. Spoon cauliflower mixture puree over turkey. Gently smooth out. Cover with foil and bake in the oven for 20-25 minutes. Remove foil and bake for an additional 5-10 minutes, until top is slightly golden.

 

* If you’d like to freeze this dish to serve at a later time in the week, allow turkey mixture to cool in pan before adding to baking dish. Once cooled, add to dish with cauliflower mash, cover with plastic wrap/foil and freeze. When ready to bake, preheat oven to 400 and bake for 45 minutes covered. Removed foil and bake an additional 15 minutes until golden brown and cooked through.

 

Serve this with a simple side salad and you have yourself an amazing, nutrient dense meal that is oh-so-satisfying!

 

Happy Cooking!

P.S. Looking for more great healthy recipes to cook up!? I’ve got you covered! Check out The Qualitarian Life Cookbook that is full of 40+ gluten free recipes that are incredibly delicious and super healthy! Get your copy HERE!

To Your Health & Abundance,
Samantha xo

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Crispy Chicken Fingers – Qualitarian Approved ;)

Have you ever read the ingredients on store bought chicken fingers? It’s not pretty! From sugar, to high salt and a ton of preservatives, (not to mention some very unhealthy omega 6 oils which are PRO inflammatory), I decided to whip up a batch of my own!

These chicken fingers are deeeelicious! I made a very large batch as my boyfriend and I wanted leftovers for lunch the following day.

Feel free to adjust the ingredient servings to your specific needs. Mary’s Crackers Breadcrumb mix was perfect for this recipe! They are gluten free, GMO free, dairy free and organic! They gave the fingers a perfect crispiness 🙂

Image

Crispy Gluten Free Chicken Fingers
(recipe adapted from JulieDaniluk.com) 

Ingredients:

  • 2 cups gluten free breadcrumbs (I used Mary’s Crackers Crumbs)
  • 3 organic chicken breasts, skinless and boneless
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 2 garlic cloves, minced
  • 1 can organic pumpkin purée
  • Sea salt and pepper

Directions:

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.

2. Place the breadcrumbs in a medium sized bowl along with all seasonings. Mix well.

3. In another bowl, add the pumpkin puree.

4. Cut chicken into 3-inch strips and place the chicken pieces into the pumpkin purée and coat well. Transfer one piece at a time into the crumb bowl and coat chicken strips evenly

5. Place on the baking sheet and bake for 12 minutes, then turn chicken over and bake for another 10 minutes, or until no longer pink. *Gently turn chicken as breadcrumb mixture is delicate and can fall off of strips.

* I used 3 large chicken breasts, which made a ton of chicken fingers. Based on how much chicken you use, you may need more or less of the breadcrumb mixture.

Finger lickin’ good!

Happy Cooking 🙂

Samantha xoxo

P.S Have you downloaded my FREE 10 Day Detox Guide yet?? If not, head on over here to download it now – FREE DETOX GUIDE

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