Tag Archives: gluten free

Spaghetti Squash & Meatballs



  • 1-2 Spaghetti squash (5 lb squash makes 4 cups spaghetti)
  • 1 lb organic lean beef, chicken breast or turkey
  • 1 Jar of Your Favorite Marinara Sauce

Cooking Instructions:

  1. Preheat the oven to 375F. If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel.spaghettisquash-2
  2. Place squash flat end down. With a [recently sharpened] chef’s knife, slice down the middle length-wise.
  3. With a metal ice cream scoop or spoon, scoop out the seeds & guts.
  4. Brush halves with a tiny amount of olive oil. Sprinkle with sea salt and freshly ground black pepper. Place on a baking sheet lined with parchment paper, cut side down. The salt & pepper you just sprinkled on will stick to the oil.
  5. Roast at 375F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in color. Baking time will vary depending on the size. 5-pound squash takes 40 minutes.
  6. Remove from oven and flip each half. At this point, feel free to use the fork to see if the strands easily come off. If it’s ready, cool for about 5-10 minutes and then grab the fork and scrape the squash flesh over and over. You’ll be left with a bunch of spaghetti-like strands!
  7. While squash is roasting, prepare beef, chicken or turkey
  8. Mix with marinara sauce and enjoy!

Peppermint Patties (vegan, gluten-free, grain-free)

Image Source: Oh She Glows

Who knew peppermint patties could be so healthy! This recipe from Oh She Glows is gluten-free, vegan, super simple and de-lish. Sprinkle some red sparkly glitter candy on them and they become holiday peppermint patties. Enjoy!


  • 1/2 cup raw cashews, soaked
  • 1/2 cup coconut oil, melted
  • 3-4 tablespoons agave nectar, to taste (I used 4 tbsp)
  • 2 tablespoons almond milk
  • 1 teaspoon peppermint extract
  • 3/4 cup dark chocolate chips
  • 1/2 tablespoon coconut oil


  1. Place cashews in a bowl and cover with water. Let soak overnight, or for at least 2-3 hours. If your blender isn’t great at blending things smooth, I suggest soaking overnight for the best results. Drain and rinse the cashews after soaking.
  2. Add the cashews, melted coconut oil, agave, milk, and peppermint extract into a high-speed blender. Blend on the highest speed until completely smooth. This can take a couple minutes.
  3. Line a baking sheet with parchment paper and grab mini cupcake/candy liners. Add a half tablespoon of filling into each liner. Place on the baking sheet. Repeat until you don’t have any filling left (you should get about 22-25). Freeze, uncovered, for 20-35 minutes, or until firm to the touch.
  4. After freezing, quickly pop the patties out of the cupcake liners and set each on top of their respective liner. Return to the freezer for 10 minutes to firm up even more.  Meanwhile, melt the chocolate and coconut oil in a small pot over the lowest heat. When half of the chips have melted, remove it from the heat and stir until all the chips are melted. Allow the chocolate to cool slightly for a few minutes before dunking the patties.
  5. Remove the patties from the freezer and dunk them into the melted chocolate with a fork. Tap the side to shake off excess chocolate and place on parchment paper. Do this step as quickly as possible so the patties don’t melt.
  6. Return the patties to the freezer until set, for about 10 minutes, until the chocolate coating is firm. Store leftover patties in the freezer/fridge until ready to enjoy!

*Note: you can sub in your favourite liquid sweetener for agave, if desired. Just know that the flavour will change depending on the sweetener you use.


Gluten-Free Peanut Butter Protein Bars

Gluten-Free Peanut Butter Protein Bars

We LOVE these protein bars. They are a delicious, filling, nutritious and balanced (great carbohydrate / fat / protein ratio) snack that is perfect whether after a workout or when you need a bite between meals.  They can even be a great meal replacement if you double or triple (depending on gender and activity level) the serving size.  Best of all, once you have your ingredients together they are quick and easy to make.   We know you will love them as much as we do!

Recommended for all ages, unless you have a peanut allergy.

Makes: 32 square bars; Serving Size: 1 square bar


2 c              Organic Unsweetened Creamy Peanut Butter
3/4 c          Local Honey
2 & 1/2 c   Gluten-Free Old Fashion Rolled Oats (we love Bob’s Red Mill)
1 c               Gluten-Free Rice Crispies
4 scoops    Jay Robb Chocolate Egg White Protein Powder
1/2 c           *Optional* Enjoy Life Semi-Sweet Chocolate Chips (gluten, dairy, nut and soy-free)


  1. Microwave peanut butter for 60-90 seconds
  2. Add honey and microwave for an additional 30 seconds
  3. Stir oatmeal, rice cereal and protein powder together before adding peanut butter and honey. Mix will become sticky and thick when together.
  4. Add chocolate chips (optional)
  5. Pour mixture into a 9×13″ pan and spread until even
  6. Refrigerate, cut into 32 equal squares and enjoy!


  • Calories:                172           (191 w/choc. chips)
  • Fat:                          8.6 g       (9.8 w/choc. chips)
  • Carbohydrates:    15.8 g      (18 w/choc. chips)
  • Protein:                   8 g          (8.4 w/choc. chips)
  • Fiber:                       2.3 g       (2.5 w/choc. chips)

Think Outside the Chocolate Egg

Easter is over, but that doesn’t mean we have to stop with the eggs! Well, maybe cutting back on eating so many chocolate ones is a good idea, and it might be a bit strange if you continue to hide them in your front yard or decorate them with colorful paint… Instead, turn your focus over to the nutrient-dense ones sitting on the shelf of your refrigerator!

The misunderstood “incredible, edible egg” over the years has acquired a bruised reputation from reports that they contribute to raised cholesterol. But, we are here to tell you don’t give up on our old friend the egg! If you already have, give it a second chance! Eggs most definitely have a place in a heart-healthy diet and are extremely worthy of your love and dining table. Why? Because they are the whole package:

  • Eggs are a beneficial source of healthy fat
  • Eggs contain the highest-quality protein on the planet
  • Eggs are loaded with small amounts of vital nutrients
  • Eggs are low-calorie (about 75 calories each)
  • Eggs are budget-friendly ($0.08- $0.20 a pop!)

Huevos Rancheros with Queso Fresco

For a few fresh and healthy recipes to spice up your traditional egg preparation routine, check out these top-rated egg recipes from Cooking Light Magazine.

Now go ahead, grab those eggs and get cookin’!


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