Raw Cacao Energy Balls (Gluten Free, Grain Free, Dairy Free)

Meet my RAW CACAO ENERGY BALLS – delicious and quick to make 👌

There are lots of variations you can make/add to these (ie. different nuts, seeds or dried fruits). Get creative! And ladies – these are the perfect PMS treat.

I hear from my clients constantly about their chocolate and sugar cravings, especially around their period and trust me… I totally get it!
Hormonal changes, cramps, cravings, sore boobs, fatigue – oh what a joy it is to get your period!
Truth is, it doesn’t need to be this way and it SHOULDN’T be this way. If you’re having intense PMS symptoms, something is up girl! 
Don’t just pop an advil and think it’s going to solve your problems. You have to PAY ATTENTION to your symptoms. 
How long have you been experiencing discomfort around your cycle?
Has your flow changed – heavier, lighter, shorter, longer?
Are your cravings more intense or the same as before?
Are you stressed?
What are your sleep habits like?
Are you exercising and moving your body regularly?
What does your diet look like?
These are typical questions I ask my clients and questions you should be asking yourself.
This is where I do my investigative work. Assessing what micro and macro nutrients someone might be missing, what might be going on hormonally (ie. estrogen dominance, low progesterone, high cortisol), and really diving into lifestyle and environment changes. 
It ALL can affect your hormones and it can ALL be fixed and managed with the right foods, the right supplements, and the right protocols. 

PSST! 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 (CLICK HERE 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!

So where does chocolate fit into all of this? 
Well… those damn cravings! They are bound to happen and being that you are human, you’re bound to want something sweet. 
And here’s the thing – if you DON’T give into your cravings every now and again, you will go crazy! This can lead to an all out binge-fest, and that we don’t want!
I like to provide healthier ‘treat’ options for my clients. Treats that still contain good fats and nutrients, are sweet enough and chocolatey enough to support the cravings, and won’t completely derail you off your diet. That’s where these Energy Balls come in!

They’re loaded with magnesium which is great for cramps and contain tons of healthy fats and omegas which are great for fighting inflammation. 


Okay now onto the recipe!


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Author: Samantha Gladish


  • 1 cup walnuts
  • 1/4 cup sunflower seeds
  • 2 tbsp hemp seeds
  • 1/4 cup raw cacao powder
  • 1 scoop collagen (I like the brand CanPrev)
  • 12 pitted medjool dates soaked in water for 5 minutes to soften
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt


  • Add all ingredients, except dates, into a food processor and pulse to break up the nuts and seeds.
  • Then add in dates and blend until mixture sticks together.
  • Using your hands, roll into balls and place onto a parchment lined dish.
  • Place in the fridge for 15 minutes to slightly harden.
  • These will last about 1 week in the fridge. 
  • You can also roll them in coconut flakes or chopped pistachios

Enjoy and tag me in your delicious creations on Instagram @holisticwellnessfoodie!

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Sweet Potato Pecan Muffins (Gluten Free, Paleo, Grain Free, Low Sugar)

Sweet potatoes are a regular in my house. You can mash them, roast them, bake with them and combine them with a variety of herbs or spices. Lately, I’ve been on a sweet potato kick as you might notice from this recipe below!

If you haven’t made these muffins yet, I encourage you to try them out asap. They’re sooooo good!

Sweet potatoes are rich in fibre, vitamin B6 and iron – all good things we need more of, especially the fibre. 

If you’re dealing with any digestive issues or constipation, I highly encourage you to start increasing your vegetable intake as well as getting in more water. I can’t tell you how many of my clients experience complete digestive relief by simply applying these 2 strategies. 


I ordered most of the ingredients for this recipe from NaturaMarket.ca 

  • The coconut flour
  • Baking Spices
  • Coconut Oil
  • Monk Fruit Sweetener (I love Lakanto for baking!)



I LOVE that NaturaMarket is a one-stop-shop for all things Gluten-Free, Paleo, Allergen Free and so much more. They have so many goodies on there, I pretty much shop with them weekly. So much so, that I reached out to see if my community can get a discount so you can try them out for yourself!

    • Never ordered from NaturaMarket before? SHOP HERE + get 15% off your first order with the coupon code HEALTHYHORMONES2020
    • Already a customer? SHOP HERE + save 10% off your very next order with the coupon code HEALTHYHORMONES10 (one time use only)

Now onto the recipe for these amazing muffins! 


  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon sea salt
  • 4 eggs
  • 1 cup sweet potato, cooked and mashed
  • 1 teaspoon vanilla extract
  • ½ cup coconut oil, melted
  • ¼ cup monk fruit sweetener – alternatively you can you coconut sugar or maple syrup
  • ⅓ cup pecan, roughly chopped
  • 3 tbsp shredded coconut
  • 12 pecans for garnish


  1. Preheat the oven to 375 F. Grease or line a muffin pan. In a medium bowl whisk together coconut flour, baking powder, baking soda and spices.
  2. In a large bowl beat together eggs, mashed sweet potato, vanilla extract, lakanto and coconut oil.
  3. Add the dry mix into the wet mix and stir until all lumps are gone.
  4. Fold in chopped pecans and shredded coconut. Divide batter into 12 muffin cups and top each with a pecan.
  5. Bake for 25 minutes or until a toothpick inserted in the centre comes out clean.

Enjoy & happy baking! Tag me in your delicious creations @holisticwellnessfoodie 👈

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 (click here 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! 


Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.

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Grain Free Everything Bagels (Grain Free, Gluten Free, Dairy Free)

Okay Quarantiners! You need some GRAIN FREE EVERYTHING BAGELS IN YOUR LIFE! Been making these for months now and have mastered them. Meaning – it’s time to share them with you. 

I took grains out of my diet a few years ago when I was first diagnosed with Hashimoto’s.

Grains can actually be an inflammatory trigger for many, causing digestive upset, indigestion and bloating. This is especially the case for those suffering with any level of autoimmunity. When I removed them, my own bloating reduced significantly.

Now, if you’ve been a part of my community for a while, you know that I’m a huge baking enthusiast.

When I initially went grainfree, I was a little worried that I wouldn’t be able to do as much baking as I’d like…but, I rose to the challenge and started testing new recipes in the kitchen.

These everything bagels are grain free, gluten free and dairy free. They’re also lower on the glycemic index than a classic bagel, they’re loaded with way more nutrients, and they are downright delicious too! 

I love to whip up a breakfast sandwich with these babies. Give them a try and let me know what you think! 

Grain Free Everything Bagels

Ok Quarantiners! You need some GRAIN FREE EVERYTHING BAGELS IN YOUR LIFE! Been making these for months now and have mastered them. Meaning - it’s time to share them with you
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Author: Samantha Gladish


  • 1 cup arrowroot flour
  • 1 cup cassava flour
  • 4 medium eggs
  • 1/4 cup avocado oil
  • 3 tbsp nut milk
  • 1 tsp baking powder
  • 1 pinch sea salt
  • to taste Everything But the Bagel Seasoning (or you could just sub for sesame seeds). I got my seasoning from Trader Joes.


  • Preheat oven to 350.
  • Line a baking sheet with parchment paper. Meanwhile boil a big pot of water.In a blender, add all of the dough ingredients except for the EB seasoning.
    Once combined, (it might be a bit sticky) transfer the dough to your parchment lined baking sheet.
  • Use your hands to form a ball (again - it might be a bit sticky.
    I find leaving it for a few minutes helps make it less sticky, but you could always sprinkle some cassava flour on your parchment to help you better work with the dough).
  • Then separate into four equal parts. Use your hands to roll each part into a round ball, then using your thumb, poke a hole in the middle, keeping the bagel in tact.
    Gently flatten and form your bagel. Once the water is boiling, gently drop them in the water.
  • Once each one floats to the top (about one minute), transfer back to your baking sheet. Sometimes they can get stuck in the bottom of the pot, so pay attention and use your spatula to unstick it.
  • After all are placed onto the baking sheet, brush each bagel with a bit of olive oil (optional) and sprinkle with EB seasoning. Bake 23-25 minutes.


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Gluten Free Gnocchi with Brown Butter and Sage

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
  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)
  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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Raspberry Coconut Cream Parfait – Low Carb, Paleo, Grain Free, Gluten Free, Dairy Free

Valentine’s day is fast approaching and I don’t know about you but what’s more romantic than a home cooked meal?

These days, our lives are so fast paced that we seldom have the opportunity to slow down for dinner. I mean really slow down: light some candles (non-toxic, of course :P), set the table, break out the organic wine, really connect and make it a special event.

I mean, of course it’s nice to get out of the house and have someone cater to you and even nicer to have someone do the dishes (right?!). So I get dining out. But I honestly think it’s far more romantic to make something yourself. It’s the thought, the effort and the gesture behind it. Maybe just get your partner to do the dishes since you did all of the cooking 😛

After a delicious Valentine’s day meal you HAVE to have dessert! Here’s where we have you covered! This Raspberry Coconut Cream Parfait is a fantastic option if you’re looking for a simple, healthy and low-sugar recipe. It’s also whimsical, light and in Valentine’s Day appropriate colours. It may not be chocolate covered strawberries but it does have whipped coconut cream, which is totally sexy in our opinion 😛

And don’t worry, this dessert is NOT time consuming. Just remember to refrigerate your can of coconut milk the night before. I actually like to keep 1-2 cans on hand, in the fridge for when I spontaneously feel like whipping up something like this 😛 Because isn’t it such a bummer when you’re in the mood to bake and you pull out a recipe and something needs to be soaked or refrigerated for 24 hours? UGH! Preparation is key!

This dessert is perfect because it looks sooooo sinful and yet it’s low in sugar, paleo & keto friendly, gluten, dairy and grain-free. Happy Valentine’s Day!

Raspberry Coconut Cream Parfait

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Keyword: cleaneating, gluten free, grain free, high fat, highfatlowcarb, holisticwellness, low carb, low sugar, paleo, paleodesserts, raspberry coconut cream parfait, refined sugar free, treats
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2



  • 1/2 cup almond flour
  • 1/2 cup shredded unsweetened coconut flakes
  • 1/2 cup raw pecans chopped
  • 1/2 cup raw almonds chopped
  • 1/3 cup Lakanto sweetener or coconut sugar
  • 4 Tbsp coconut oil gently melted over the stovetop pinch of sea salt


  • 1 cup frozen raspberries thawed
  • 2 tsp Lakanto sweetener or coconut sugar
  • 1 tsp vanilla extract


  • 1 can full fat coconut milk chilled in the refrigerator overnight
  • 1 tsp vanilla extract
  • 2 tsp Lakanto sweetener or coconut sugar
  • 70 % dark chocolate shaved or grated (garnish)


  • Preheat oven to 375F.
  • Mix all of the crumble ingredients: almond flour, shredded coconut, chopped pecans & almonds, Lakanto sweetener, melted coconut oil & sea salt. Spread out onto a baking sheet & bake for 20-25 minutes, stirring halfway through.
  • While the crumble bakes, prepare your raspberry layer by mixing together raspberries,Lakanto & vanilla and set aside for now. (I like mine to have a bit of texture, but if you want it to be more of a jam-like consistency then place it in your food processor for a smoother texture).
  • Remove coconut milk from refrigerator and flip upside down. Scoop out the cream only (refrigeration helps separate the cream from the liquid) and using a hand mixer blend the coconut cream, vanilla & Lakanto together until it looks smooth, creamy and whipped.
  • To assemble, portion a bit of the crumble into individual serving bowls and layer with raspberry jam, then a generous amount of coconut cream whip & if you have some good quality dark chocolate, shave or grate some overtop for garnish.


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Mint Chocolate Chip Smoothie

MINT + CHOCOLATE = my favorite combo ever ? As a kid I loved mint chocolate chip ice cream and I still do, but I opt for dairy free versions now, like @coconutbliss. But enter the smoothie – the perfect way to get my fix. Plus, this smoothie has the right combo of P+F+F – Protein, Fat and Fiber – three essentials to balancing your blood sugar and keeping you energized.

I feel like talking about blood sugar just isn’t sexy, but it’s often THE most important part to address when it comes to hormones. If you’re dealing with PCOS, PMS, infertility, menopause, stress – all of these are impacted by your blood sugar. Not to mention, if your exhausted, craving sugar and carbs (or eat sugar and carbs alittttle more often than you’d like), there’s a good chance your blood sugar is out of whack.

It really is any easy fix, but as with anything, you’ll have to commit to change and follow through in order to see change. And the best part, in as little as 3 days you can start to feel a shift with your blood sugar. I’ve had diabetics who have normalized their blood sugar just after 3 days. We’ve managed to get their numbers into a normal range – a range they haven’t seen in YEARS! In fact, you can read about one of my diabetic testimonials here and how Elide got off all her meds. 

Ok… but now onto this Mint Chocolate Chip Smoothie. It feels like you’re having dessert for breakfast, but I’ve actually loaded up this recipe with some KEY ingredients that support your hormones, such as avocados, spinach – hello magnesium and healthy fat, plus a healthy scoop of protein to balance your blood sugar. I don’t often use a full banana in my smoothie, but felt it was needed with this recipe. And the key is to balance out that sweetness with protein and fat. 

I should mention that the protein powder I love using is Design for Health Pure Paleo Protein. I always keep vanilla and chocolate on hand. It’s definitely not a cheap protein as it is a grass fed beef isolate (no, it doesn’t taste like beef), but it’s so forth, creamy and perfectly sweet. It also contains 70% collagen, so it’s a two-in-one supplement, which I love! You can order off our site here and save 15% off ALL supplements with coupon code – SAVE15

Here’s the recipe! Enjoy 🙂 

Mint Chocolate Chip Smoothie

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Keyword: dairy free, gluten free, grain free, green smoothies, healthy fats, highfatlowcarb, holisticwellness, low sugar, mint chocolate chip smoothie, paleo smoothies, pff, protein, fat and fiber
Servings: 1
Author: Samantha Gladish


  • 1 small frozen banana
  • 1 1/2 cups unsweetened coconut milk
  • 1 cup fresh spinach
  • 1/4 of a small/medium sized avocado
  • 10-20 fresh mint leaves OR 1 drop peppermint essential oil
  • 1 scoop vanilla or chocolate protein powder or collagen peptides chocolate could change the color of your smoothie but who cares - it’ll still be delish!
  • 1/2 cup crushed ice or more if you like it thicker
  • 1 tablespoon cacao nibs or @enjoylifefoods chocolate chips


  • Place banana, milk, spinach, avocado, mint, protein powder, and ice in a blender.
  • Process until smooth. Add in cacao nibs/chocolate chips and briefly pulse. Serve garnished with additional cacao nibs or chocolate chips and enjoy!
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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
  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
  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.
  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)

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…


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
  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
  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.
  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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Chocolate Chip Cherry Muffins (Gluten Free and Grain Free)

These chocolate chip cherry muffins are so good! The combination of chocolate and cherry together is my FAV! 

I often whip up a smoothie with chocolate protein powder + frozen cherries + coconut milk + almond butter and it is so incredibly delicious. Oh! and my fat bombs! If you’re a chocolate-cherry lover, you’ve got to try my Chocolate Coconut Cherry Fat Bombs. They are so easy to make and perfect for a high fat, low carb diet. 

The truth is, as delicious as these muffins are, I’m in the process of eliminating almonds/almond flour/almond butter from my diet. They came up high on my food intolerance test + I’ll be eliminating all nuts and seeds for my AIP protocol, so I won’t be able to have these muffins for at least a good 6 weeks, once I reintroduce almond products back into my diet. 

When I baked these up last week I enjoyed them like they were my last meal!! Giving up almond butter is HARD. It’s really one of my favourite things to eat, plus I often bake with almond flour. But, you can bet I’ll be getting creative in the kitchen over the next few weeks, testing out different kinds of flours.

A food elimination diet definitely has its challenges, but if you’re currently struggling with autoimmune issues or hashimoto’s, it might be time to consider the AIP diet

And here’s the thing. There is NEVER going to be the right time to go on any type of ‘diet.’ With family events and parties and commitments, it can seem like following any type of program is just never going to happen. But, YOU have to create the time and make it a priority. 

With easter around the corner and lots on family dinners and brunches, I’m going to be faced with some challenges – for sure! But, I also recognize that there will never be the “right time” for healing. The right time is now. The right time is one I create. 

My priority is my health. It is very high on my list of values, which is why making these changes to my diet and lifestyle isn’t something I ever question. I just dive right in and go for it and at the same time recognize that it might not be perfect.

You are better off doing SOMETHING versus doing NOTHING. So if you’ve been holding back from losing weight, balancing your hormones or healing your autoimmune disease, the time to get started is right now. Dive in, trust the process and just begin. 

So, with all that said, let’s get to these delicious Chocolate Chip Cherry Muffins. They are gluten free and grain free, which is perfect for many elimination protocols and diets (but unfortunately, not AIP friendly).

* As a note – I used Lily’s Sugar free chocolate chips, which you can find here. And if you’re looking for the lakanto sweetener (which is my favourite to bake with), you can find it here. 


Chocolate Chip Cherry Muffins
Yields 9
Delicious gluten free, grain free and dairy free muffins that are bursting with chocolate and tart cherries.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
  1. 1 cup almond flour
  2. 1/4 cup cacao powder
  3. 2 tbsp ground flaxseed
  4. 1 1/2 tsp baking powder
  5. 1/2 tsp baking soda
  6. 1/4 tsp sea salt
  7. 2 large eggs
  8. 1/4 cup unsweetened applesauce
  9. 1/4 cup almond butter
  10. 3 tbsp lakante sweetener
  11. 1 tbsp vanilla extract
  12. 1 cup frozen cherries, roughly chopped
  13. 1/3 cup lily's sugar free chocolate chips
  1. Preheat oven to 350F. Line muffin tin with liners.
  2. Add all DRY ingredients to a food processor and blend until well combined. T
  3. hen add WET (minus the cherries & chocolate chips) and blend until combined.
  4. Scoop batter into bowl. Add in cherries and chips and fold in gently. Spoon batter into muffin liners, filling 3/4 of the way.
  5. Bake for 26-28 mins, until a toothpick inserted comes out clean. Cool for 10 mins.
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