Tag: holistic wellness

Blueberry Chia Oat Donuts (Gluten Free)

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Donuts for breakfast!

Yummy right? I mean who doesn’t want to start their day with a donut?

As you may know, I love to bake and I just recently picked up a large 6-donut pan to make these delicious beauties. I have a small donut pan which makes the cutest little donuts ever, but I needed to step up my game. 

Now don’t worry! If you don’t have a large donut pan, this recipe will work in a muffin pan too. So it’s all good. It’s just a little more fun eating donuts for breakfast. You almost feel like you’re indulging in a real treat. 

But… these donuts aren’t sugary-processed-food-type donuts. These are made with wheat free oat flour, fibre filled chia, antioxidant rich blueberries and anti-inflammatory, protein filled hemp seeds. Now that’s my kinda donut!

Plus, they taste delicious, are incredibly easy to make and are great for a grab and go breakfast when you’re rushing out the door. 

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!

Back to these donuts!!!

Remember to grease up your pan with coconut oil (I use Progressive Organic Coconut Oil), pull up your sleeves and let’s bake some donuts shall we?

 

Blueberry Chia Oat Donuts
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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
Ingredients
  1. 3/4 cup wheat free oat flour (grind rolled oats in blender)
  2. 1/2 cup chia seeds
  3. 3 tablespoons hemp seeds
  4. 1 1/2 teaspoons baking powder
  5. 1/4 teaspoon sea salt
  6. 1/2 teaspoon cinnamon
  7. 1/2 teaspoon ground vanilla (I use Giddy Yoyo)
  8. 1/3 cup maple syrup
  9. 1/3 cup almond milk
  10. 1/3 - 1/2 cup blueberries
Instructions
  1. Preheat oven to 300F and light grease a 6-cavity donut pan with coconut oil
  2. In a large bowl, combine oat flour, chia, hemp, baking powder, cinnamon, vanilla and salt.
  3. Add in maple syrup, almond milk, and stir until well combined.
  4. Add in blueberries and gently fold in.
  5. The batter will be slightly running. This is normal.
  6. Spoon the batter into the donut pan, filling each cavity to the top or just about.
  7. Bake the donuts for roughly 23-25 minutes, until firm to touch.
  8. Cool the donuts in the pan for about 10 minutes before removing.
Notes
  1. *To make these gems more protein rich, try adding in 1 scoop of your favourite protein powder. I like using Progressive Nutritional Organic Whey or Brown Rice protein powder. You may need to add in a few extra tablespoons of almond milk if adding in protein to thin out the batter slightly.
Adapted from Oh She Glows Cookbook
Adapted from Oh She Glows Cookbook
Holistic Wellness https://holisticwellness.ca/
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Sneak Peak Recipe: Protein Packed Crepes (Grain-Free, Gluten-Free)

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This delicious recipe is one of the 60 grain-free recipes that can be found inside my book The 30-Day Hormone Solution. You can get your copy at hormonesolutionbook.com

Breakfast is hands down my favourite meal of the day. Often times I eat leftovers for breakfast. From salmon to chicken to beef, my morning meal is always protein packed. 

I often find that many of my clients eat too many ‘breakfasty’ type foods in the morning. I mean, I get it. This is what we were taught to eat. From cereals, to bagels to muffins and and drive thru breakfast sandwiches, these types of foods, do not fill you up, but instead fill you out!

Your body craves protein in the morning. It will help to stoke your metabolism plus balance your blood sugar which is key for weight loss, satiety between meals, managing PMS symptoms, headaches… and well, let’s just say that insulin is important in many (like hundreds) of important processes in the body. The more you manage it with food, the healthier you’ll feel overall. 

Managing insulin and blood sugar levels is at the core of everything I do with my clients. This is why women lose weight effortlessly and my clients have easier breezier cycles. 

So where do crepes fall into all of this?

Well, let’s face it. From pancakes, to waffles, to crepes, we all want a delicious breakfast, especially on the weekends when we can spend more time cooking in the morning and not feeling like we have to rush off to work. 

And as for crepes, it was my fiancé who really got me loving them. His family used to enjoy them regularly and for years now we’ve been trying to master the perfect gluten free crepe recipe. 

Trust me, there have been many fails, until this one!

This is the perfect crepe recipe ever! It’s so easy to make, it’s packed with protein from eggs and best of all, it’s gluten free! Now that’s the kind of crepe I want to indulge in. 

You can enjoy these crepes sweet or savoury. On the sweet side, I like to warm fresh berries and gently mush them, making a simple homemade jam or smearing on grass fed butter, almond butter and filling my crepe with fruit. 

On the savoury side you can make some scrambled eggs, sauté some spinach and roll it up in your crepe. 

The possibilities are endless! Hope you enjoy these crepes as much as we do 😉 

Protein Packed Crepes (Grain-Free, Gluten-Free)
Yields 5
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Ingredients
  1. 4 eggs
  2. 1 cup unsweetened coconut milk
  3. 1/2 cup tapioca flour
  4. 1/2 cup almond flour
  5. 1/2 teaspoon baking powder
  6. 1/2 teaspoon cinnamon
  7. Pinch of sea salt
  8. Coconut oil, for oiling pan
Instructions
  1. Combine all ingredients into a large bowl (minus the coconut oil) and whisk together until smooth. A few lumps may remain, that's ok.
  2. Heat a small amount of coconut oil in a skillet or crepe pan over medium heat.
  3. Add the batter to the pan using a soup ladle or 1/4 cup measuring cup, tilting the pan gently to evenly spread out the batter. You want a thin layer covering your pan. It's like making a pancake, but a thin and large pancake!
  4. Cook until the edges start to set, then gently flip and cook on the other side for about 1-2 minutes.
  5. Transfer the fresh crepe onto a plate or wire rack to cool and or eat right away, while still warm. Make remaining crepes with batter and spread on your favourite toppings!
Notes
  1. *We use a fairly large crepe pan which gives us approximately 5 crepes. Depending on the size of your pan, you can make smaller ones and more of them.
  2. *You can refrigerate any leftovers and keep in the fridge for 2-3 days.
Holistic Wellness https://holisticwellness.ca/

 

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Sneak Peak Recipe: The Bieler Broth — The Ultimate Soup Recipe to Detoxify Your Body and Restore Gut Health

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This is one of the 60 Gluten-Free and Grain-Free recipes that can be found inside my book The 30-Day Hormone Solution. You can visit hormonesolutionbook.com to order a copy today!

Having coached hundreds of women, I can confidently say that I’ve not had one client that didn’t have an issue with their hormones or gut health. 

We all have issues in these areas on some level, just some more than others. 

If you’ve been following me for some time now, you know I’m all about helping women to lose weight & balance their hormones with delicious food. My flagship program The Metabolic Reset was created and designed to walk you through my step-by-step method for resetting your metabolism and your hormonal balance. This 8-week program is full of healthy & delicious recipes (like the one I’m sharing below) that will support weight-loss and your hormones, without leaving you feeling deprived!

If you want to feel vibrant, more energized, lose weight and balance your hormones WITHOUT deprivation, it’s essential that you support the health of your liver and gut on the daily.

This isn’t difficult to accomplish.

Making sure to drink 3L of water each day, loading up on green vegetables, sourcing out quality pasture raised protein sources, eliminating sugar and getting in enough rest and relaxation — these habits, practiced on a daily basis, are the things that create REAL + LASTING results. 

And let’s face it, they aren’t that hard to do!

We just have to make them a priority and commit to them daily. Just like brushing your teeth. Make it a habit and before you know it, you’ll be doing these things without ever having to think about them.

The problem lies when we completely neglect our health, our diet, stop exercising, pile on the stress and take on way more than we can handle. Stress hormones rise, weight comes on, fatigue kicks in and before you know it, you feel like a pile of s**t, can barely make it up the stairs and can’t even recognize the person in the mirror. 

Enter the Bieler Broth. A simple recipe that takes minutes to make that will help to restore gut health, support detoxification and provide your body with the essentials nutrients it needs to thrive. 

This incredible broth is a gentle yet powerful way to help detox your body and improve your digestive track. It was created by Dr. Henry Bieler, a visionary American physician and author of Food Is Your Best Medicine. He advocated the treatment of disease through diet and believed that the body has a natural ability to heal itself. He believed that the primary cause of disease is due to imbalances in the body caused by lifestyle mis-management and poor diet.

I would have to agree with Dr. Bieler! I see it day in and day out with my clients. 

You can simply make large batches of this soup and keep it in the fridge to enjoy for a few days. It tastes delicious, doesn’t require any fancy ingredients and best of all, it’s incredibly healing. 

This famous broth is rich in potassium and sodium, alkalizes the body, and supports the liver and the adrenal glands. It also helps the pancreas control blood sugar, which is key for my clients who are struggling with diabetes or PCOS.

The original recipe does not include ghee, but I find it adds that perfect touch of healthy fats. Fat is not only essential for healthy hormones, but it’s also essential for helping to transport nutrients to your cells.

Use this recipe on it’s own, or combine it with my Metabolic Reset program for incredible results. 

Bieler Broth
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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. 4 medium zucchinis, chopped
  2. 3 cups string beans, ends removed
  3. 2 ribs celery, chopped
  4. 1 bunch parsley, stems removed
  5. 1 quart water
  6. Pinch of sea salt
  7. 2 tsp. ghee (optional)
Instructions
  1. Place water, zucchini, string beans, and celery in a stock pot.
  2. Bring to a boil, lower heat and simmer for approximately 20 minutes until vegetables are softened but not over cooked.
  3. Spoon the mixture into a blender, add a handful of parsley, and blend until liquified.
  4. The vegetables from one pot will make about 2 blender batches, depending on how big your blender is. I like to store mine in a glass mason jar in the refrigerator.
  5. To thicken the broth and enhance the healing properties, add a teaspoon of ghee to each blender batch.
Notes
  1. *Organic vegetables are best for this broth if you can get them.
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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Celery Root Soup (Gluten Free, Dairy Free, Paleo, AIP)

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Are you familiar with celery root? It’s also called celeriac and it tastes like a cross between celery and parsley. It’s starchy like other root veggies and makes a really fantastic substitute for mashed potatoes (no, really!). So if you’re looking for a low carb alternative, celery root is it! 
 

Although this amazing vegetable offers a lot to write home about in terms of taste and nutrition, it’s one of the less attractive veggies at the market and for that reason, it’s often overlooked. This vegetable gives new meaning to the phrase, ‘don’t judge a book by its cover.’ It’s shaped like a globe and has this gnarly, uneven and brown appearance – it reminds me of something straight out of Harry Potter 😛 (take a look at the photo and you’ll see what I mean!).

 
On the inside however, this veggie is creamy, white and aromatic – just beautiful. Once you’ve tasted it, you’ll kick yourself for not having tried it sooner. 
 
Celeriac is rich in dietary fibre which is essential for maintaining proper digestion. It helps keep everything moving, if you know what I mean 😛 It’s also a good source of Vitamin C and fantastic for helping to strengthen the immune system, especially this time of year (hello cold n’ flu season and cold weather!). 
 
Ok, back to the mashed potatoes talk! When you’re on an AIP diet, the comfort of the white potato is off limits to you. White potatoes are part of the nightshade family and many people who have autoimmune conditions have trouble with them. That’s why it’s invaluable to have substitutes like celery root to lean on when you have these dietary restrictions. You can turn this unassuming veggie into a gorgeous puree or mash to help satisfy that carb craving. 
 
Let’s talk about this soup now. It’s rich and savoury. Luxurious in texture. And adding the cooked bacon bits on top just adds some much needed crunch. Enjoy!
 
We want to know –> what’s the most challenging part of following an AIP protocol for you? Share with us in the comments below. 
 
We love seeing what you’re cooking up! Don’t forget to share your recreations with us on Instagram @holisticwellnessfoodie  @valeriepiccitto
Celery Root Soup
Serves 4
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Ingredients
  1. 4 slices bacon, cooked & chopped
  2. 2 Tbsp extra virgin olive oil
  3. 1 large leek, sliced
  4. 2 1-pound celery roots, cut into 1 inch pieces
  5. 1 cup celery, chopped
  6. 2 garlic cloves, minced
  7. 5 cups vegetable stock
  8. 1/4 cup full fat coconut milk
  9. 2 Tbsp fresh chives, chopped
  10. sea salt
Instructions
  1. Cook bacon as you normally would. Drain on a paper towel lined plate. Chop & set aside.
  2. In a large soup pot, warm olive oil over medium heat, add sliced leeks, celery root and celery. Cover and cook for 20 minutes.
  3. Add garlic and sauté for a minute until fragrant.
  4. Stir in broth. Bring to a boil and reduce to a simmer for 10-15 minutes or until celery root is fork tender.
  5. In batches, carefully blend soup mixture (you can use a hand immersion blender or your blender).
  6. Add the blended soup back into the pot and stir in coconut milk. Season with sea salt.
  7. Portion out soup and garnish with chopped chives and bacon.
Notes
  1. *If you are NOT on the AIP protocol, feel free to add in some fresh black pepper.
Holistic Wellness https://holisticwellness.ca/
 
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Sun Butter Bark (Paleo, Keto, Nut Free, Dairy Free, Egg Free)

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

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

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

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

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

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

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

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

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

Ok, let’s get un-baking…

ENJOY! 🙂 

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

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

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

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

So back to casseroles…

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

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

A few notes about this recipe:

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

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

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

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

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

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

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

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

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

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

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

Paleo Shrimp Linguini

Serves 2

Ingredients

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

Directions

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

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

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

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

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

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

Share with me in the comments below!  

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Adaptogen Adrenal Fat Bombs (High Fat, Low Carb, Keto Friendly, Paleo)

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

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

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

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

Sounds amazing right??

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

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

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

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

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

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

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

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

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

Adaptogenic Adrenal Fat Bombs

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

Ingredients

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

Instructions

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