Tag: samantha gladish

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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Pumpkin Peanut Butter Pie with a Vanilla Honey Graham Gluten Free Crust

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It’s Thanksgiving long weekend here in Canada and I’m about to get my bake on! And of course, get cooking too! Truth is, I don’t truly need a reason to bake something special. Baking is a creative outlet for me, and if you’ve been following me over on Instagram @holisticwellnessfoodie – then I’m sure you’ve seen many of my baking creations. 

The thing is, pumpkin pie is not really a favourite of mine. I love baking with pumpkin and you can find many pumpkin dessert recipes on my site, like these Pumpkin Chocolate Chip Muffins, or my Spice Pumpkin Loaf.

But, pumpkin pie – not my thing. So this year, I had the intention of making a pumpkin pie because well, everyone else in my family loves it, but I wasn’t too excited about it. And then I was going to make a peanut butter pie and thought to myself… “why not just combine the two together? Brilliant!”

And so, my Pumpkin Peanut Butter Pie recipe was born. It’s also damn easy to make and no-bake too.

A few other recipes I’ll be cooking up this weekend include:

My Brussel Sprout Walnut Salad with Bacon (this recipe is in my NEW book, which I will release details about VERY soon!)

Keto Stuffing (I’m using Thornbury Keto bread – and this will be a first. So we’ll see how it turns out)

Pumpkin Marshmallow Almond Butter Rice Krispie Squares (this is also a first and not something I would typically make. I came across pumpkin marshmallows at Natures Emporium and had the urge to try them)

We’re also making my Roasted Turkey Thighs with Fresh Sage and Melted Butter – another recipe you’ll find in my book. This is G’s favourite and to be quite honest, it’s much easier to cook than a turkey.

It’s potluck style, so friends and family are filling in the gaps elsewhere. 

Whatever you get up to this weekend, Thanksgiving or not (for my US friends), I do hope you’ll find the time to do the things you love most, eat some delicious food and bake up my deeelicious Pumpkin Peanut Butter Pie. Be sure to tag me over on Instagram @holisticwellnessfoodie and let me know how you like it!

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! 

*As a note – I do suggest you add parchment paper to your pie dish. I didn’t, so I couldn’t remove the pie from the dish and had to snap photos of it with the dish. Or, use a springform pan. 

Peanut Butter Pumpkin Pie
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Prep Time
15 min
Cook Time
2 hr
Total Time
2 hr 15 min
Prep Time
15 min
Cook Time
2 hr
Total Time
2 hr 15 min
Ingredients
  1. VANILLA GRAHAM COOKIE CRUST
  2. 2 boxes Enjoy Life Vanilla Honey Graham Cookies (you'll need roughly 25 cookies)
  3. 1/4 cup melted butter or coconut oil
  4. PEANUT BUTTER PUMPKIN FILLING
  5. 3/4 - 1 cup creamy peanut butter (if you prefer more of a peanut butter taste, go with 1 cup)
  6. 3/4 - 1 cup organic pumpkin puree (again, your preference here on how much you'd like to use)
  7. 1/2 cup full fat coconut cream (from the can)
  8. 2 tablespoons monk fruit (or coconut sugar)
  9. 1 teaspoon pumpkin pie spice
  10. 1 teaspoon cinnamon
  11. 1 teaspoon vanilla extract
Instructions
  1. In a food processor, pulse the cookies until they are ground into a flour like consistency.
  2. With food processor running, slowly pour in melted butter.
  3. Pulse a few times until all is combined, then pour crust into a parchment lined pie dish (roughly 9-inch in size). Using your fingers, press the crust into the dish and slightly up the sides.
  4. *Keep some of the crust in the food processor. This will combine with the filing and add a nice crunch. Also, keep some aside to sprinkle on top of pie or use any leftover cookies and crumble over pie.
  5. Place crust in the freezer to set and begin making the filling.
  6. Add all filling ingredients to the food processor and blend until smooth and well combined.
  7. Pour on top of crust, sprinkle with shredded coconut and cookie crumbs and place in the freezer to set for 2 hours.
  8. To serve, leave pie out on counter for 30 minutes to come to room temp. Garnish with a dollop of coconut whip and serve!
Notes
  1. Leftovers can be stored in the fridge for up to a week or covered, in the freezer for up to 2 months
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Mongolian Beef & Broccoli Stir Fry

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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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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Chocolate Collagen Avocado Pudding (Paleo, Keto, Dairy-Free, Grain-Free + Loaded with Healthy Fat)

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Chocolate lovers unite! This chocolate avocado pudding will have you giddy with joy because it’s a dessert that’s ridiculously healthy for you.

And for anyone already shaking their head ‘no’ at the thought of avocado in a dessert – TRUST! Even some of my fussiest clients who can’t stand the taste of avocados, absolutely love this dessert. It’s a great way to sneak it in if you’re not a fan of the texture or taste but still want to benefit from the nutrition.

Speaking of nutrition, have you ever wondered why all nutritionists love avocado? It’s for good reason. Avocados are a fantastic source of fibre, healthy fats and even some B vitamins.

Chocolate avocado pudding was one of the first desserts that I was introduced to when I started eating healthier. I was completely skeptical. I mean, avocado in dessert?? WTF, right? Well, I learned very quickly and very early on that a lot of goodness can be hidden behind a blended concoction of sorts.

Avocados in pudding…kale and cauliflower in smoothies…it was a whole new world to me back then. Now, it’s second nature to me. I’m surprised when I see smoothie recipes without any vegetables in it! It takes time and it’s definitely a process. So if you’re new to all of this, don’t be so hard on yourself and be prepared to be daring and try new things.

A few things to note about this recipe:

1. If you don’t have stevia, I suggest using 1-2 Tbsp of real maple syrup. {Truth be told, I prefer the taste of maple syrup, but will resort to stevia when I’m on a cleanse}.

2. The toppings are optional, although I highly recommend the addition of the frozen raspberries.

3. If you do opt for the toppings, you’ll want to prepare the coconut milk by refrigerating a can the night before making this.

4. I have enjoyed this dessert as a breakfast on more than one occasion!  No judgement if you do the same.

I like adding a scoop of collagen powder to mine for a bit of added protein to help stabilize those blood sugar levels and support my hormones as well as for gut support but it’s entirely optional here and you don’t need it especially if you don’t have any on hand.

You can 100% have dessert that’s clean and healthy and DELICIOUS.

Chocolate Avocado Pudding
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Ingredients
  1. 1 ripe avocado 1 can full fat coconut milk
  2. 2 Tbsp raw cacao powder
  3. 1 tsp vanilla extract 12-15 drops stevia
  4. 1 scoop collagen powder (optional)
Toppings
  1. (optional) coconut whip (see below for directions)
  2. mint leaves 70% chocolate shavings
  3. Frozen raspberries
Instructions
  1. Add all of the above ingredients (minus the toppings) into food processor and blender until smooth and creamy.
  2. Refrigerate mixture for at least 2 hours or overnight.
  3. To make the coconut whip, refrigerate a can of full fat coconut milk overnight.
  4. Next day, turn it upside down and scoop out the cream only.
  5. Add it to a bowl with 1 tsp vanilla & a few drops of stevia.
  6. Using a hand held or stand mixer, whip until it resembles whip cream.
  7. Use immediately or refrigerate until ready to use.
  8. To serve, portion out chocolate avocado pudding into individual ceramic dessert bowls or mason jars, top with a generous serving of coconut whip, a few frozen raspberries, shave 70% dark chocolate over top and garnish with mint leaves.
  9. Enjoy!!!
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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