By:
On:
In: FOOD

This soup is very easy, simply throw all the ingredients in a pot and cook up to a boil, at which point you cover with a lid and let it keep cooking for about 25 minutes. 1 box of Sprouts Organic chicken bone broth 1 Red bell pepper, chopped 1Read More →

By:
On:
In: FOOD

2 eggs 3 tbsp hemp milk (or nut milk) 1 tsp coconut sugar 2/3 cup almond flour 3 tbsp arrowroot or tapioca flour 1/4 cup ghee 1/4 vanilla bean (optional) Maple syrup on the side Seeds and nuts of choice for topping Makes 3 large pancakes. Spray non-stick saute panRead More →

By:
On:
In: FOOD, MINDSET

Enjoying a gluten and dairy free yogurt bowl. It’s so easy to make and I have an easy homemade granola recipe below. Enjoy! For this bowl I mixed some unsweetened coconut yogurt with blue spirulina powder by Ellie’s Best. You can use discount code “wellandzen” to get 10% off anyRead More →

By:
On:
In: FOOD, Wellness

I used the Simple Mills Banana Muffin and Bread mix which I found at Whole Foods.  I have a mini cake pan (see photo at bottom of webpage) which I used to pour the mix into. Instead of using oil as recommended, I substituted ghee.  I find all the SimpleRead More →

By:
On:
In: FOOD, Wellness

Who doesn’t love a good breakfast biscuit? Or a biscuit covered in honey and jam? Well finally I came up with something that actually satisfies my biscuit craving. Give this a try and tag @wellandzen on Instagram in photos! 3/4 cup Almond Flour 1 3/4 c Arrowroot or Tapioca FlourRead More →

By:
On:
In: FOOD, Wellness

This cake is perfect for celebrating Mardi Gras on Fat Tuesday!  Add a plastic baby in there and make it even more traditional king cake. I used Simple Mills Vanilla Cupcake and Cake boxed mix which I found at Whole Foods.  I substituted ghee for the oil in the instructionsRead More →

By:
On:
In: FOOD, Wellness

These grilled chicken drumsticks and sauteed veggies were good enough even for my kids to eat!  Amazing right!  Details below on how to create this dish. For the chicken: Dry brine them first by pulling back the skin on the chicken drumsticks, sprinkle with kosher salt and let them restRead More →

By:
On:
In: FOOD, Wellness

Roasted herb red potatoes with rosemary, parsley and chives. This side dish is easy to make and so delicious! Red potatoes, cut into fourths Avocado oil 1 Tbsp parsley 1 Tbsp pink salt 1/2 Tbsp black pepper 1/2 Tbsp rosemary 1 Tbsp dried chives Take a bag of red potatoesRead More →

By:
On:
In: FOOD, Wellness

These pop tarts/hand pies were made with the Cappellos brand of lasagna sheets which are paleo and Whole30 approved. Allow your lasagna sheets to defrost.  Place on parchment paper and cut into desired size.  Each lasagna sheet made 3 pieces for me, so choose whatever shape and size works forRead More →

By:
On:
In: FOOD, Wellness

I took a frozen piece of halibut, de-thawed it, covered it in avocado oil, salt and pepper. Baked in the oven at 375 degrees for 15 minutes. I used to meat thermometer to ensure the temperature got above 145 degrees. For grilled squash and red pepper: This recipe goes forRead More →

By:
On:
In: FOOD, Wellness

2 sweet potatoes 1 large Hass Avocado Avocado oil 3 cups of spinach I covered these potatoes in avocado oil and baked them at 400 for about 30 minutes. Oven sweet potatoes just don’t compare to using the microwave, the extra effort is SO worth it! While you wait forRead More →

By:
On:
In: FOOD, Wellness

1/2 c ghee 1 egg 1/2 c maple syrup 1 c maple sugar 1 tbsp cinnamon 1/2 tsp baking powder 1/4 tsp baking soda 2 1/4 c @quaker oats 1 1/2 c blanched almond flour 1/2 c tapioca flour 2/3 c chopped walnuts 2/3 c chopped dates Combine ingredients exceptRead More →

By:
On:
In: FOOD, Wellness

A dutch baby is also known as a German pancake. 2 eggs 2/3 cup almond flour 3 tbsp arrowroot or tapioca flour 1/4 cup ghee 2 tbsp maple sugar 1/4 vanilla bean Combine in food processor until vanilla bean has been fully chopped. Spray your non-stick pan and put downRead More →

By:
On:
In: FOOD, Wellness

—BOTTOM— 2 cups @Quaker oats 1/2 cup maple syrup 5 pitted dates Mix in food processor. Should not be dry, if it is add in more maple syrup. Line muffin pan with baking cups. Press bottom crust layer into cups firmly. —MIDDLE— 1/2 cup nut butter I used @justins mapleRead More →

By:
On:
In: FOOD

These stuffed dates are easy, pretty, and Paleo/Whole30 compliant! 10 dates 2 tbsp ghee 2 tbsp almond butter 1 tbsp sesame seeds 1 tbsp chia seeds 1 tbsp hemp seeds 1 tbsp coconut flakes Start by taking your dates, I got Mejoul dates, and placing them in a bowl ofRead More →

By:
On:
In: FOOD

These mini pies/tarts are so delicious, the filling takes on a pudding consistency, perfect if you have a sweet tooth! For the blueberry filling makes 3 mini pies- 2 tbsp ghee 3 pints blueberries 1/2 cup maple sugar 1/3 cup tapioca flour Make filling: Heat ghee, maple sugar, and blueberriesRead More →

By:
On:
In: FOOD

1 3/4 cup blanched almond flour 1/4 cup coconut flour 1/4 cup tapioca flour 1 egg 1 tsp baking powder 1 tsp ground cinnamon 1/2 cup coconut oil/ghee/sustainable palm oil shortening- melted 1/2 cup almond or coconut milk Combine ingredients except for the egg and milk, mix until combined. AddRead More →

cookies, paleo, whole30, desserts, healty

By:
On:
In: FOOD, Wellness

These paleo ginger/sugar cookie hybrids are delicious and fun to make. Make sure you have a rolling pin to get the proper depth to the cookies. I used wax paper to roll it out and then used christmas tree and star cookie cutters for my holiday theme. These are greatRead More →

By:
On:
In: FOOD, Uncategorized

Homemade Granola 2 1/2 cups @bobsredmill oats 1/2 cup walnut pieces 1/2 cup raw pumpkin seeds 1/2 cup sliced almonds 1/4 cup coconut oil 1/4 cup ghee 1/4 cup @justins maple almond butter 1/4 cup maple syrup Mix oats, walnuts, pumpkin seeds and almonds on parchment paper, pop in ovenRead More →

By:
On:
In: FOOD, Wellness

1 1/3 cup blanched almond flour 1/3 cup coconut flour 1/2 cup maple syrup 1/3 cup sustainable palm oil shortening 1/4 cup maple sugar 1/4 cup almond butter 1 tsp baking powder (omit for paleo compliant) 2 eggs 1 tsp cinnamon Coconut sugar and cinnamon mixture Snickerdoodle cookies are soRead More →

paleo, whole30, healthy

By:
On:
In: FOOD, Wellness

3 egg yolks 1 can of full fat coconut milk 1/2 cup of ghee 1/3 cup tapioca flour 1 cup of maple sugar 2 bananas, mashed Chopped walnuts and/or coconut cream for topping if desired This paleo banana pudding will satisfy your craving for pudding, and no need to waitRead More →

By:
On:
In: FOOD

Time for some paleo blueberry goodness. Muffins are the perfect breakfast, and a great treat for when you need something sweet. This recipe is so easy, just add the ingredients together, mix, and fill some muffin cups. I heated at 350 for about 20 minutes. Monitor your muffins and ifRead More →

By:
On:
In: FOOD

I love making soups when the weather turns cold, how about you?  This creation starts with a basic stock.  My preference is the Chicken Bone Broth from Sprouts, because it is fodmap friendly meaning it does not have onion or garlic.  It is so hard to find a stock withoutRead More →

By:
On:
In: FOOD

Get ready for Thanksgiving desserts!  Still keeping things healthy with this paleo version.  The crust really doesn’t come apart, it’s fantastic, so give it a try! Pumpkin Pie ingredients: 1 can of pumpkin puree, 15 oz 2 tsp cinnamon 1 tsp fresh ground nutmeg or nutmeg spice 1 tsp clovesRead More →

By:
On:
In: FOOD

Have you ever been so desperate for  food?  Because today I was desperate for french fries 🍟 I decided that it made more sense for me to make my own fries instead of ordering them from a restaurant that was I cut out the trans fats and have control overRead More →

By:
On:
In: FOOD, Wellness

  This amazing paleo parfair is made with what I refer to as  “Paleo Butter Cake” for obvious reasons you can tell it tastes smooth and buttery from all the ghee! Desserts are my favorite, and this parfait is healthy.  I layered my paleo cake with unsweetened coconut yogurt andRead More →

By:
On:
In: FOOD

This delicious gnocchi came from Cappellos, sold at Nature’s Corner Market.  Check them out here: Cappellos I added some Kite-Hill Foods (link here) almond milk ricotta cheese, as well as some sautéed red bell pepper, salt and pepper, ghee, and fresh basil. This is perfect for a fall afternoon meal, andRead More →

By:
On:
In: FOOD

Spaghetti squash is notoriously hard to cut into, so before you start roasting it, try microwaving it for about 5 minutes. Once it is out you can more easily cut it in half to place in the oven for roasting! I roasted my spaghetti squash in the oven at 400Read More →

By:
On:
In: FOOD

This waffle comes courtesy of Liberated Specialty Foods found at Whole Foods! These waffles are made using cashew butter as the base, which makes it so delicious and also certified paleo.  This breakfast is really more like a dessert, as I added some unsweetened coconut yogurt, almond butter, maple syrup andRead More →

By:
On:
In: FOOD

This beautiful plate included grilled chicken.  Covered with avocado oil, salt and pepper, and then grilled. Hassleback potatoes I used small yukon gold potatoes from Sprouts, they were carefully sliced and then used a spray avocado oil, salt and pepper. Cut up squash and red bell peppers and covered themRead More →

By:
On:
In: FOOD

I paired these Siete almond flour tortillas with some mozzarella cheese and sauteed spinach. Make sure to saute the spinach first and drain the water out with a paper towel before putting them on the tortilla so that it doesn’t get too mushy!  Read More →

By:
On:
In: FOOD

Check out these scones two ways, one for the paleo dieter on the left and one for everyone else on the right (still gluten free).  These are good for anyone who follows the fodmap diet as well as the ic diet Left side #Paleo date and walnut scones, right side is appleRead More →

By:
On:
In: FOOD

Are you finding it hard to find a pre-made pie crust that is IC diet safe, fodmap safe, and/or paleo?  This adaptation off of Paleo Running Momma’s recipe is actually quite simple.  I do it a bit different than her, and I have to say that mine holds up VERYRead More →

By:
On:
In: FOOD

These pumpkin pie energy bites were adapted by a recipe posted on Instagram by @_cavemandiet_forme I did change a few things about their recipe, so what follows is a variation and not the same recipe.  For instance instead of using pecans, which are not ic diet friendly, I used walnuts. Read More →

By:
On:
In: FOOD, Wellness

Blueberry paleo mini-muffins that my kids ACTUALLY liked!!!   Using Bob’s Red Mill Paleo baking flour (@sprouts) following the directions for muffins on the back (see below). For icing I added some coconut cream mixed with maple syrup and vanilla extract. Icing: 1 cup of full fat coconut cream (justRead More →

By:
On:
In: FOOD, Wellness

Whether breakfast, brunch, lunch, or dinner, I’m always down to eat eggs and (turkey) bacon. This brunch includes a sweet potato/squash/red pepper hash, plus sunny side up eggs and some turkey bacon and avocado to keep me fuller, longer. Visit Sprouts or Whole Foods for some no sugar turkey baconRead More →

By:
On:
In: FOOD

Stuffed bell peppers with: ground turkey avocados yellow squash chives basmati rice cheese To make them look great, I recommend making the rice and turkey in pans separately from roasting the peppers in the oven. Use your judgement on what kind of cheese you prefer, I like mozzarella because itRead More →

By:
On:
In: FOOD

My new favorite breakfast- coconut yogurt bowls. No need to have added sugar in these yogurts, pick up the unsweetened version. In my bowl I added some Base Culture paleo banana nut bread, blueberries, cashews and bananas. There are so many options to choose from, stay tuned for more yogurtRead More →

By:
On:
In: FOOD, Wellness

I love this recipe because it’s just so simple.  I can throw it in the oven fast, and sit with the kids to do homework or start picking up the house.  And I don’t have to worry about it because—-the oven has got it handled! Find some veggies, a meatRead More →

By:
On:
In: FOOD, Uncategorized

Looking for an easy homemade, no sugar added, Honey Mustard dressing? This is not only healthy, it is paleo, Whole30, fodmap friendly and delicious. Take 1 tbsp of stone ground dijon mustard Plus 2 tbsp of maple syrup Add more/less to your taste, and VOILA! An easy and healthy treatRead More →

By:
On:
In: FOOD

Staying on track with a sweet tooth is difficult, especially when you are on a diet that doesn’t allow sugar such as Paleo or Whole30. I have found the best way to combat cravings is to plan ahead. Which is why I bake this simple sweet potato and pineapple dish.Read More →