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Chick-fil-a who?? Every chicken nugget brand available at the store contains additives, preservatives, seed oils, gums, and more. Even Applegate! (a brand I usually trust!) These ingredients are known to cause inflammation and disrupt gut microbe balance, potentially leading to allergies, disease, weight gain, acne, and various other health issues. That's why I set out to create a simple homemade recipe that you can feel confident serving to your family! Your List of Ingredients 3 skinless, boneless chicken breasts 2 eggs A pinch of dill ½ cup almond flour 1 teaspoon paprika ½ cup freshly grated grass-fed cheddar cheese ½ teaspoon dry mustard, or 1 tbsp mustard 1 teaspoon sea salt ½ teaspoon ground black pepper 2 tablespoons avocado oil (for searing) Step 1: Pulse all ingredients except oil in a food processor until smooth. Step 2: Form small chicken nugget-sized ovals and place on parchment paper. Freeze for at least 1 hour. Step 3: Bake or air fry at 400º, or sear on a pan with avocado oil until golden brown. *Note: Once frozen, you can keep these in a freezer bag or airtight container in the freezer up to 3 months and cook them upon consumption.

Elevate Your Breakfast: 20-minute Sweet Potato Avocado Toast Recipe Sweet Potato Avocado Toasts Ingredients 2 medium sweet potatoes (about 1 pound total) 1 tablespoon extra-virgin olive oil, plus extra for drizzling Unrefined Sea salt 2 avocados, thinly sliced 4 radishes, thinly sliced 2 tablespoons minced fresh chives Pinch crushed red pepper flakes 1/4 cup arugula sprouts Juice of 1 small lime Instructions Preheat the oven to 450 degrees F. Prepare sweet potatoes: Slice off the long sides of each sweet potato, creating planks. Toss them in a bowl with olive oil and a pinch of salt. Roast until tender, about 15 minutes, flipping halfway through. Place sweet potato toasts on plates. Top with avocado slices and a pinch of salt. Add radish slices, chives, red pepper flakes, and arugula sprouts. Drizzle lightly with olive oil and squeeze lime juice over the toasts. Serve immediately. *Optional: Try different toppings like pickled red onions, drizzle honey or balsamic glaze for a sweet and savory bite!

In this guide, we'll explore a holistic approach to gut health, focusing on the "5 R's" framework: Remove, Replace, Reinoculate, Repair, and Rebalance. Understanding these principles empowers you to cultivate a thriving microbiome, supporting not just digestion but your entire body. Remove - Purge the Culprits To kickstart your gut health journey, eliminate potentially inflammatory or irritating foods. Bid farewell to conventional gluten and dairy, and it's time to finally say goodbye to refined sugar. Yes, that includes alcohol! Replace - Nourish with Digestive Support Fill the gap with digestive supports your body may be lacking. Consider incorporating digestive enzymes or prebiotic-rich foods that foster healthy bacteria. Prebiotic foods like dandelion root, garlic, onions, mushrooms, and asparagus are excellent choices to feed and encourage the growth of beneficial gut microbes. Reinoculate - Embrace Probiotics Introduce quality probiotics and probiotic-rich foods into your diet. Opt for probiotic coconut yogurt apple cider vinegar (with the mother), and fermented vegetables such as sauerkraut and kimchi. These foods help populate your gut with beneficial bacteria, contributing to a balanced and diverse microbiome. Repair - Restore and Soothe Smooth and repair your gut with targeted nutrients. Consider incorporating purified aloe (great in smoothies), l-glutamine, omega-3 fatty acids, licorice root, collagen, and marshmallow root. These elements contribute to the restoration of the gut lining, promoting optimal function and integrity. Rebalance - Mind-Body Connection Recognize that a significant aspect of a healthy gut is reducing stress. Embrace activities that rebalance your mind and body, such as spending time in nature, engaging in physical activity, creating a calm home environment, and practicing mindfulness through yoga or meditation. These practices not only foster gut health but contribute to your overall well-being. Cultivating a healthy gut is a holistic journey that involves conscious choices in what you eat, how you support your gut lining, and managing stress. By following the "5 R's" framework - Remove, Replace, Reinoculate, Repair, and Rebalance - you empower yourself to build a foundation that radiates through every facet of your health.

20-Minute Valentine's Day Pink Lemon Beet Hummus Ingredients: 1 small beet, cooked and peeled 1 can (15 ounces) chickpeas, drained and rinsed 2 tablespoons tahini 2 cloves garlic, minced Juice of 1 lemon 3 tablespoons extra virgin olive oil Salt and pepper, to taste Instructions: Cook the beet until it's tender. You can roast, boil, or steam the beet until it's easily pierced with a fork. Allow the beet to cool before peeling. In a food processor, combine the cooked beet, chickpeas, tahini, minced garlic, lemon juice, and olive oil. Blend the ingredients until smooth and creamy. If the hummus is too thick, you can add a little water or more olive oil to achieve your desired consistency. Season the hummus with salt and pepper to taste. Blend again to incorporate the seasoning. Taste the hummus and adjust the seasoning or add more lemon juice if desired. Transfer the pink beet hummus to a serving bowl. Add some olive oil to finish. Serve the hummus with an assortment of sliced vegetables such as cucumber, carrots, bell peppers, and any other veggies you like.

Fennel Walnut Arugula Salad with Lemon Tarragon Dressing:A Refreshing Blend of Farro, Fennel, and Walnut Crunch A vibrant and refreshing creation that brings together the robust flavors of farro, crisp fennel, and the peppery kick of arugula. Topped with a delightful Lemon Tarragon Dressing, this salad is a celebration of fresh, seasonal ingredients. Light, nutritious, and bursting with flavor. Fennel Walnut Arugula Salad with Lemon Tarragon Dressing Ingredients ½ cup farro uncooked ½ fennel bulb thinly sliced 4 cups arugula ¼ cup raw walnuts chopped 2 tbsp green onion thinly sliced Lemon Tarragon Dressing 2 tbsp lemon juiced 1 tsp honey ¼ cup olive oil 2 tbsp tarragon fresh ½ tsp Dijon mustard dash sea salt dash ground black pepper 1 tbsp chives chopped Directions Cook farro according to package. Allow to cool. Prepare fennel by cutting off the green stalks. Halve the white bulb and carefully remove the core. Place the cut side down on a cutting board and using a very sharp knife, thinly cut or shave the fennel. Place the fennel in a bowl with arugula, barley, walnuts and green onions. For Dressing: place all ingredients in a small jar and shake well. Refrigerate until ready. Drizzle dressing over the salad, gently toss and serve immediately. Enjoy it as a refreshing side or add your favorite protein for a complete, wholesome meal. Let the freshness of this salad transport you to a culinary haven where healthy meets heavenly.

Almond butter granola packed with nuts and seeds for additional nourishment Step into a guilt-free morning routine with our Almond Butter Granola — a delightful blend of old-fashioned rolled oats, sliced almonds, and the rich creaminess of almond butter. This homemade granola is not just a breakfast option; it's a snack or even a lunch option you can feel good about eating for its wholesome ingredients. Join us in exploring the simplicity and satisfaction of crafting your granola from scratch. I'll never buy store-bought granola again! Guilt-Free Almond Butter Granola Ingredients 3 cups old-fashioned rolled oats 1 cup sliced almonds 1/2 cup almond butter 1/3 cup honey or maple syrup 1/4 cup coconut oil, melted 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon A pinch of salt Optional: Add whatever nuts and seeds you prefer! Walnuts, pumpkin seeds, cashews, etc. Instructions Preheat your oven to 325°F. Line a baking sheet with parchment paper. In a large bowl, combine the rolled oats and sliced almonds. In a saucepan over low heat, melt the coconut oil. Add the almond butter, honey (or maple syrup), vanilla extract, ground cinnamon, and a pinch of salt. Stir until well combined. Pour the wet ingredients over the dry ingredients and stir until the oats and almonds are evenly coated. Spread the mixture evenly onto the prepared baking sheet. Bake in the preheated oven for 20-25 minutes or until golden brown, stirring once halfway through. Allow the granola to cool completely on the baking sheet. It will continue to crisp up as it cools. Once cooled, transfer the granola to an airtight container. It can be stored at room temperature for a couple of weeks. Whether sprinkled over yogurt, paired with your favorite plant-based milk, or simply enjoyed by the handful, our Guilt-Free Almond Butter Granola is an ode to mornings done right.

Make Ahead Slow Cooker Chai Latte Recipe - A Soul-Warming Blend of Spices and Simplicity Wrap your hands around a mug of warmth with our Healthy & Easy Slow Cooker Chai Latte — a comforting blend of aromatic spices and plant-based goodness. This slow-cooked elixir is not just a beverage; it's a ceremony that brings together the bold flavors of chai in a nurturing embrace. Dive into the details of this recipe, where simplicity meets indulgence, and the slow cooker does the magic for you. The beauty of this Healthy & Easy Slow Cooker Chai Latte recipe is its adaptability. Taste the chai latte and adjust the sweetness or spice levels to your liking. It's your canvas, and each sip can be tailored to suit your taste buds. Ingredients 4 cups unsweetened almond milk (or any plant-based milk of your choice) 4 cups water 3 tablespoons loose chai tea 3-4 tablespoons maple syrup or sweetener of choice 1 teaspoon pure vanilla extract 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground cardamom 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg Pinch of black pepper (optional) Optional: Coconut whipped cream for topping Instructions In the slow cooker, combine almond milk, water, loose chai tea in a tea infuser, maple syrup, vanilla extract, and all the spices. Cover the slow cooker and set it to low heat. Let it steep for 2-3 hours, allowing the flavors to meld. After steeping, remove tea infuser. Taste the chai latte and adjust sweetness or spice levels if needed. Pour the chai latte into mugs and serve warm. Top with a dollop of coconut whipped cream if desired. Note: Experiment with the spice ratios to find your perfect blend, as well as the sweetness.

Make this healthier no-bake carrot cake recipe ahead of time guilt-free! Indulge in a guilt-free treat with our Healthier No-Bake Carrot Cake Recipe — a symphony of wholesome ingredients that dance on your palate. This delectable dessert is crafted with nutrient-rich components, offering a delightful twist to the classic carrot cake. Prepare to be surprised by the natural sweetness of dates, the earthy allure of buckwheat flour, and the rich goodness of roasted almonds. Let's delve into the details of creating this health-conscious dessert that promises to be a celebration of flavors and nutrition. The simplicity of this healthier no-bake carrot cake recipe is a highlight — a quick whirl in the food processor for both the carrot cake and the frosting. Effortlessly achieve a smooth, luscious texture without the need for baking. Healthier No-Bake Carrot Cake Recipe Ingredients 2 grated carrots 5 dates soaked in hot water 1 cup buckwheat flour 1 cup shredded coconut 1/2 cup roasted almonds 2 tsp cinnamon ¼ tsp nutmeg ¼ tsp ground ginger 1 tsp vanilla extract Dash of almond milk Pinch of salt Frosting 1 cup raw cashews soaked in hot water 1 tsp vanilla extract 1 tbsp tahini 3 dates soaked in hot water ⅓ cup of almond milk Instructions Place all dry carrot cake ingredients into a food processor. Process until finely ground. Add wet ingredients and process until smooth. Do the same for frosting ingredients Line a square baking tin with parchment paper and scoop cake in Set aside in freezer for 1-2 hours. Take out of freezer 2 hours before you want to serve. Note: Feel free to customize by adding a sprinkle of chopped nuts or a dash of cinnamon on top before freezing for an extra layer of texture and visual appeal.

A favorite recipe including a flavor symphony of sun-dried tomatoes, kale, and vegan cheese crumble stuffed in portobello mushrooms I cannot believe this is vegan! Indulge your taste buds in a culinary adventure with our [Vegan] Stuffed Portobello Mushrooms. These savory delights are a medley of earthy portobello mushrooms, a robust stuffing of sun-dried tomatoes, olives, and kale, crowned with a vegan cheese sprinkle. Each bite is a burst of flavors, harmoniously blending in your mouth. The preparation is not just delicious but also entirely plant-based, making it a perfect addition to any meal. [Vegan] Stuffed Portobello Mushrooms Recipe Ingredients 4 portobello mushrooms 4 tbsp olive oil ½ onion finely chopped 4 garlic cloves minced ½ cup sun-dried tomatoes finely chopped 4 tbsp kalamata olives diced 2 cups kale chopped ⅛ tsp salt ⅛ tsp black pepper ½ cup vegan cheese sprinkle ¼ cup fresh basil leaves finely chopped Vegan Cheese Sprinkle ¼ cup raw almonds ¼ cup raw cashews 2 tbsp nutritional yeast ¼ tsp sea salt ¼ tsp garlic powder Instructions Destem, degill and wipe down outside of mushrooms Place mushrooms on baking sheet lined with parchment paper facing up and drizzle with olive oil, salt and pepper Bake at 400 degrees F for 15 minutes Add 2 tablespoons of olive oil to a pan on medium high heat while mushrooms are baking Sauté onions until transparent. Add sun-dried tomatoes, garlic and olives and cook for 3 minutes Add kale and cook for 3 minutes. Set aside Place all Vegan Cheese Sprinkle ingredients in a food processor and pulse until finely chopped. Set aside Remove mushrooms from oven and remove the juice. Scoop the sun-dried tomato mixture into the mushrooms Divide the vegan cheese sprinkle on top and bake for 7 minutes, until lightly toasted Remove from oven then top with fresh basil leaves and serve immediately **Note: I made the stuffing ahead of time and left it in the fridge overnight. Because of this, the flavors had a chance to really marinate, which I believe elevated this dish to a 10!

Dietary fats often bear the brunt of misconceptions. However, understanding the science behind their crucial role unveils a different narrative, one where fats play a critical role in our overall well-being. Let's delve into how healthy dietary fats impact our cellular structure, energy dynamics, hormonal balance, and more! Cellular Structure and Function Lipid Bilayer Composition: The cell membrane, the cellular frontier, relies on lipids, including fats, to maintain integrity and fluidity. This intricate composition influences cell communication, nutrient transport, and overall cellular function. Energy Storage and Fuel Efficient Energy Reservoir: Fats serve as concentrated energy stores. Each gram of fat provides approximately 9 calories, acting as a reservoir that the body taps into during heightened energy demands or reduced dietary intake. Essential Fatty Acids Omega-3 and Omega-6 Contributions: Essential fatty acids, such as omega-3 and omega-6, are foundational. They are vital for synthesizing signaling molecules and hormones, supporting brain function, and participating in the regulation of inflammation. A balanced ratio of omega-6/omega-3 fatty acids is important for health and in the prevention of CHD and possibly other chronic diseases. However, research warns against excessive omega-6 linoleic acids from volatile plant-based vegetable oils, which can be pro-inflammatory and contribute to obesity. A study published in the journal PLOS ONE found that when test subjects took 3 grams of fish oil per day for 12 weeks, their metabolic rates increased by around 14%. (the equivalent of burning about 200 extra calories per day simply from supplementing healthy fats). A meta-analysis of 21 studies found that participants taking fish oil were able to reduce belly fat and improve their hip-to-waist ratio more effectively than participants not taking it. Hormone Production Precursors to Hormones: Fats are building blocks of hormones and have a dependent relationship with them. For example, fat cells produce leptin, a hormone that helps manage appetite and energy expenditure. Fats act as precursors for various hormones, including crucial steroid hormones like estrogen, progesterone, and testosterone. These hormones play pivotal roles in reproductive health, mood regulation, and metabolic processes. Fat-Soluble Vitamins Absorption Certain vitamins, namely A, D, E, and K, are fat-soluble and require fats for absorption. Fats serve as carriers, ensuring the effective absorption and utilization of these essential vitamins. Fat-soluble vitamins are found in animal and dairy products, and can also be found in some fruits and vegetables. They are important for several functions in your body, including your vision, bone health, immunity, and blood clotting Brain Health and Neurotransmitters Cognitive Function Support: The brain, made up of 60% fat, relies on dietary fat for cognitive function. The brain needs both saturated and unsaturated fats throughout life to provide structural integrity and fluidity to its cells. Fats contribute to myelin formation, the protective sheath around nerve cells, and play a role in neurotransmitter production affecting mood and mental well-being. Weight Loss Benefits A study in the New England Journal of Medicine compared higher fat, lower carb, and lower fat, higher carb diets. Despite similar caloric intake, the higher fat group lost three times more weight. As highlighted in a Journal of Nutrition study, including more fats in your diet has the potential to increase the amount and activity of brown adipose tissue, known for burning fat. Suggested Healthy Fats Multi-year studies, like those in the European Journal of Clinical Nutrition, suggest that a high intake of olive oil contributes to more significant weight loss compared to conventional low-fat diets. Like olive oil, nuts, and olives are primarily made up of monounsaturated fats, which are considered "healthy fats".  Monounsaturated fats can help with weight loss, reduce the risk of heart disease, and decrease inflammation. Mackerel, salmon, sardines, anchovies, grass-fed beef, egg yolks, flax seeds, and fish oil are excellent sources of omega-3s, promoting heart health and overall well-being. Quality always matters. When choosing olive oil, ensure you are choosing extra virgin olive oil that comes in a dark glass bottle. Olive oil can oxidize when it is exposed to light and high heat, diminishing the nutrients. I suggest using olive oil as a ‘finisher’ meaning drizzle it on your salads, eggs, and other things in its raw form. Ensure you’re consuming wild-caught fish, grass-fed beef, and pasture-raised eggs. Beyond their flavorful contributions and satisfying textures, fats emerge as essential architects of cellular structures, hormonal balance, and cognitive well-being.

When it comes to choosing fish for your plate, the distinction between wild-caught and farm-raised holds significant implications for both your health and the environment. Let's explore why opting for wild-caught fish is a choice that goes beyond personal preference. Nutritional Superiority: Omega-3 Fatty Acids: Wild-caught fish tend to have higher levels of omega-3 fatty acids, particularly EPA and DHA. These essential fats play a crucial role in heart health, brain function, and reducing inflammation. Natural Diet and Environment: Diverse Diet: Wild-caught fish feed on a natural and diverse diet, consuming algae, plankton, and smaller fish. This varied diet contributes to the nutritional richness of the fish. Natural Habitat: Living in their natural habitat allows wild-caught fish to develop muscle tone and texture that is distinct from fish raised in captivity. Reduced Contaminant Risk: Lower Mercury Levels: Farm-raised fish, especially large species, can accumulate higher levels of mercury. Wild-caught fish typically have lower mercury content, reducing the risk of mercury-related health concerns. Minimal Antibiotic and Chemical Exposure: Limited Chemicals: Farm-raised fish may be exposed to antibiotics, pesticides, and other chemicals used in aquaculture. Wild-caught fish are free from such artificial interventions. Eco-Friendly Choice: Preserving Ecosystems: Choosing wild-caught fish supports sustainable fishing practices. Overfishing and destructive environmental impacts associated with some forms of aquaculture are minimized when we prioritize wild-caught options. Traceability and Transparency: Know Your Source: Wild-caught fish often come with clearer traceability. Knowing where and how your fish was caught allows you to make informed decisions about the sustainability and ethical practices of the fishery. Flavor and Texture: Distinct Characteristics: Wild-caught fish often have a more robust flavor and firmer texture. This natural taste reflects the diversity of their diet and the conditions in which they live. Ethical Considerations: Animal Welfare: Farm-raised fish may face concerns related to confined spaces and unnatural living conditions. Choosing wild-caught aligns with ethical considerations about the well-being of aquatic life. Global Impact: Reducing Aquaculture Pressure: The demand for farm-raised fish has led to intensive aquaculture practices, contributing to habitat destruction and environmental degradation. Opting for wild-caught fish helps alleviate the pressure on aquaculture systems. The decision to choose wild-caught fish is not just about taste; it's about prioritizing your health, supporting sustainable practices, and respecting the delicate balance of aquatic ecosystems. By making mindful choices at the seafood counter, you play a part in preserving the health of our oceans and ensuring a bountiful and diverse array of fish for future generations.

Quality sleep is foundational to overall well-being, and how you structure your day can significantly impact the restorative power of your sleep. Here are some holistic practices to enhance your sleep quality: Embrace the Morning Sun: Start your day with sunlight exposure. Spend at least 10-15 minutes outdoors as soon as you wake up. This helps regulate your circadian rhythm and sets the tone for the day. Mind Your Light Exposure: Reduce exposure to artificial blue light, especially from screens, in the evening. Consider using blue light-blocking glasses, using devices with a night mode, and downloading blue-light-blocking apps like f.lux. Stop the use of devices at least 90 minutes before bed. Caffeine Consciousness: Limit caffeine intake, and if possible, confine it to the morning hours. Caffeine has a half-life of several hours, and its stimulating effects can linger, potentially disrupting your sleep. Try to consume your last caffeinated beverage before noon. Stay Active Throughout the Day: Incorporate regular physical activity into your day. This doesn't necessarily mean rigorous workouts; it can be as simple as stretching, walking, or short bursts of exercise. Movement helps regulate energy levels and contributes to better sleep. Stress Management Strategies: Stress is a common disruptor of sleep. Integrate stress management techniques into your routine. Experiment with meditation and deep breathing exercises, or find solace in creative pursuits like drawing or writing. Melatonin-Boosting Foods: Include foods high in melatonin in your diet. Tart cherries, pistachios, fatty fish like salmon, goji berries, and mushrooms are natural sources that can complement your body's melatonin production. Create a Relaxing Evening Routine: Establish calming rituals in the evening. This might involve reading a book, taking a warm bath, or practicing gentle yoga. Try dimming the lights as it nears bedtime and if you have it, use red light at night. These activities signal to your body that it's time to transition into a more relaxed state. Limit Heavy Meals Before Bed: Avoid heavy meals close to bedtime. Opt for a light snack if you're hungry. Digestion can interfere with sleep, and a comfortably full stomach contributes to a restful night. Hydrate Wisely: Stay hydrated throughout the day, but be mindful of your fluid intake closer to bedtime to avoid disruptive trips to the bathroom. This goes for chamomile teas as well! Consistent Sleep Schedule: Stick to a consistent sleep schedule, going to bed, and waking up at the same time each day, even on weekends. This helps regulate your body's internal clock. Incorporating these practices into your daily routine creates a holistic approach to sleep hygiene. By nurturing your body and mind throughout the day, you set the stage for restful and rejuvenating sleep each night. Remember, the key is consistency, so make these adjustments a natural part of your lifestyle.