Healthy Recipe: Keto Mississippi Pot Roast

On a cold, winter day, it's nice to come home and know there’s a hot, comforting meal ready for you to serve up for dinner. If you love a slow cooker meal but don’t like the processed ingredients in many recipes, this Mississippi pot roast is for you!

It’s keto-friendly, takes only a few minutes to prepare in the slow cooker, and is a tasty dinner the the whole family will enjoy. The final dish is fork-tender, zesty but not spicy, and pairs well with mashed cauliflower or roasted spaghetti squash. Plus, there are no seasoning packets or canned “cream of” ingredients!

Ingredients

• Chuck roast

• Pepperoncini peppers

• Butter

• Dried dill

• Garlic powder

• Onion powder

• Oregano

• Paprika

• Salt

• Pepper

• Xantham Gum (optional for thickening gravy)

For the full Crockpot Keto Mississippi Pot Roast recipe, visit Cook at Home Mom. You may also enjoy dishing up a bowl of winter vegetable soup.

Healthy Recipe: Gluten-Free Meyer Lemon French Toast

Looking for a brunch dish that’s both decadent and paleo-friendly? This gluten-free Meyer lemon French toast from Danielle Walker fits the bill! Its lemon and spices take the flavor up a notch from the French toast you loved as a kid, and you can finish it off with whipped cream and fresh berries for extra sweetness and a beautiful presentation.

Ingredients

3 large eggs

1/4 c. unsweetened almond milk

1/4 c. full-fat coconut milk

zest of 1 Meyer lemon

3 T. lemon juice

1 1/2 t. pure vanilla extract

1/8 t. ground cardamom

1/4 c. coconut sugar

1 loaf of gluten-free bread

Get the full recipe from Danielle Walker.

For another breakfast idea, try this recipe for Paleo Banana Pancakes.

Gluten-Free, Dairy-Free Macaroni & Cheese

Who needs a little comfort food right about now? Feel free to splurge with this healthy, gluten-free, dairy-free macaroni & cheese. It’s a filling and flavorful dish that’s perfect on a cold winter’s day.

Ingredients

1 cup chopped carrots

12 oz. brown rice elbow pasta

1 cup soaked cashews

1 large garlic clove (+ 1/2 clove if you love garlic)

3 Tbsp. fresh lemon juice

1 tsp. yellow or Dijon mustard

1/4 cup nutritional yeast

1/2 tsp. salt

1/2 cup water

Directions

Using a steamer basket, steam carrots for 15 minutes until tender. Allow carrots to cool slightly.

While carrots are steaming, cook the elbow pasta in a pot according to package directions. Drain.

Add carrots to a blender with cashews, garlic, lemon juice, mustard, nutritional yeast, salt, and water. Blend until thick and creamy.

Return pasta to its pot and heat on low on your stovetop. Pour the carrot “cheese” mixture on top and mix well until warmed through. Enjoy!

Recipe courtesy of Maite Bou.

You may also enjoy this recipe for Creamy Tomato Basil Soup.

Healthy Recipe: Spicy Paleo Breakfast Hash

image courtesy of A Saucy Kitchen

Whether you’re doing Whole 30 or you’ve found yourself in a breakfast rut, we have just the recipe to spice things up! Mix up your morning menu with this colorful, flavorful breakfast hash from A Saucy Kitchen.

It’s egg-free, chock full of colorful veggies and flavorful spices, and far from boring. Ingredients include sweet potatoes, kale, jalapeño, onion, cilantro and cumin.

It’s also a very forgiving recipe, so your measurements don’t have to be precise. Use the healthy foods you have on hand to spice up your breakfast table for a tasty morning meal. Click over to A Saucy Kitchen for the full recipe.

For another healthy breakfast dish, try Dr. Becky’s Gluten-Free Apple Cider Donuts.

Healthy Recipe: Instant Pot Mashed Sweet Potatoes

Instant Pot Mashed Sweet Potatoes

These mashed sweet potatoes are the perfect side dish for your holiday table. Because they’re healthy, easy, and versatile, they’re just as perfect with any weeknight meal! One thing that’s great about this recipe is that you make it in the Instant Pot, which saves precious space in your oven or on your stovetop. Plus, it’s vegan, gluten-free, dairy-free, and Paleo friendly.

Ingredients:

• 5-6 medium organic sweet potatoes

• 1 c. water

• 1/2 t. sea salt

• 1 t. dried thyme

• 1/2 t. ground cinnamon

• 1 T. maple syrup (optional)

• 2T. ghee, coconut butter, or vegan butter

Directions

1. Peel your sweet potatoes and cut them into 1-inch chunks.

2. Put the sweet potatoes into a 6- or 8-quart pressure cooker.

3. Add salt, thyme and cinnamon, and toss to combine.

4. Add water and lock the lid.

5. Cook on high pressure for 8 minutes.

6. Quick-release the pressure when the cooking time is up.

7. Remove the lid and stir in maple syrup (optional). For a smooth, creamy texture, add ghee, vegan butter, or coconut butter.

8. Use a potato masher or hand mixer to blend.

9. Serve hot.

View the full recipe and notes from Clean Eating Kitchen.

Mashed sweet potatoes are very versatile! Try different spices, from sweet to spicy, or top with pine nuts, walnuts or fresh herbs to make the perfect side for your main dish.

Looking for something warm, comforting, and delicious to sip on this winter? Try this Immune Support Herbal Latte.

Healthy Recipe: Gluten-Free Apple Cider Donuts

Are you as ready for fall flavors as we are? We love these gluten-free apple cider donuts! These warm spiced donuts - Dr. Becky’s own recipe! - are a delicious way to start off any cool fall day.

Gluten-Free Apple Cider Donuts

Ingredients

• 2 cups of apple cider

• ½ cup of sugar (I used coconut sugar, but regular sugar is fine)

• ¼ cup butter, softened

• 2 large eggs

• ½ cup “buttermilk” (alternative milk, I’ve used unsweetened almond milk and oat milk with 1 TSP of apple cider vinegar, let sit for a minute or two) 

• 2 teaspoons pure vanilla extract

• 1.5 cups 1:1 GF Baking Flour 

• 1/2 cup almond flour 

• 2 teaspoons baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• ½ teaspoon salt

• ½ teaspoon ground nutmeg

• ¼ teaspoon cloves

Instructions

1. Put cider in saucepan and bring to simmer. Reduce Heat and let it reduce to ½ cup. Set aside to cool. (This takes the longest) 

2. Preheat the oven to 400 degrees 

3. Cream butter and sugar together in a large bowl. Beat in the eggs, buttermilk, vanilla and reduced cider until combined.

4. Add the flour blend, almond flour, baking powder, baking soda, cinnamon, salt, nutmeg and cloves and beat until smooth.

5. Pour the mixture into a large zip-lock bag and snip about ½ inch off one corner. Carefully pipe mixture into silicon doughnut pan, filling each well about ½ full. Do NOT overfill the doughnut wells

6. Bake the doughnuts until they spring back when gently touched, about 8-10 minutes for large donuts

Optional Topping

• ¼ cup melted butter

• ½ cup coconut sugar & 1 teaspoon cinnamon, whisked together in a bowl

Dip or brush the doughnuts with the melted butter just as soon as they are cool enough to handle and gently toss with the cinnamon/sugar mixture.

For more fall flavors, check out these recipes for Apple Crisp Stuffed Apples and Pumpkin Spice Latte.

Healthy Recipe: Apple Crisp Stuffed Apples

Just in time for cooler weather, we’ve found a tasty recipe for a treat that can be served for breakfast, a healthy after-school snack, or even dessert! Baking the apples bring out their natural sweetness, so these apple crisp stuffed apples don’t even require any added sugar. They’re the perfect addition to your favorite fall table.

Coring the apples does take a little time, but that’s the hardest part of this recipe, and it’s worth the trouble! If you make these often, it may be worth investing in an apple corer to get these ready for your table even more quickly.

Ingredients

• 5 apples, washed

• 1/8 tsp ground cinnamon

• 1/2 tsp lemon juice

• 1/4 c. rolled oats

• 1/4 c. chopped walnuts

• 2 T pumpkin seeds

• 2 T coconut flakes

• 1 T coconut oil

• 1/4 tsp ground cinnamon

• dash or two nutmeg

• 1/4 tsp vanilla

• small pinch sea salt

• yogurt, ice cream, heavy cream, etc. for topping

Directions

1. Prepare your apples: cut about 1/2 inch off the tops, and core them without cutting through the bottom. Use a paring knife to cut a nice big circle out of the middle, leaving about 1/4-1/2 inch on the edges. Scoop out the core and contents with a spoon.

2. You will have some good apple here so don’t throw it all away! Cut around the core, saving the good bits of apple and adding to a bowl, and discard the seeds and core bits. Repeat with all the apples. You should have enough good apple chunks to refill the apples.

3. Take your bowl of good apple bits and combine with 1/8 tsp ground cinnamon and 1/2 tsp lemon juice. Mix.

4. Fill your cored apples with the spiced apple mixture.

5. Preheat the oven to 350°.

6. Prep your crisp topping by mixing together oats, walnuts, pumpkin seeds, coconut flakes, coconut oil, the rest of the cinnamon (1/4 tsp), nutmeg, vanilla, and sea salt. Make sure the oil is well incorporated and everything is mixed nicely.

7. Top your apples with the crisp mixture evenly distributing between all of them, packing down the contents.

8. Place apples in a glass baking dish. Add 1/2 cup water to the bottom (this will keep the apples moist so they don’t dry out).

9. Bake at 350° for 45 minutes to 1 hour, or until the apples are soft and the crisp is golden brown.

10. Enjoy topped with yogurt, cream, whipped cream, or ice cream and a light sprinkle of cinnamon.

View the full recipe in Pathways to Wellness.

If you love fall weather and fall foods, you may also enjoy this healthy recipe for pumpkin spice lattes.

Healthy Recipe: Summer Gazpacho

If you’re looking for something light and healthy on a hot summer’s day, it’s hard to beat a cold, refreshing bowl of gazpacho. This classic Spanish soup is full of fresh vegetables and herbs for a filling and tasty meal.

Summer Gazpacho

(adapted from epicurious)

Ingredients

2 cups chopped tomatoes

1/2 c. chopped green bell pepper

1 c. chopped, seeded cucumber

1/2 c. chopped red onion

1/3 c. olive oil

juice of 1/2 lemon

1/4 c. red wine vinegar

2 T. Worcestishire

1 t. dried oregano

1/4 c. minced parsley

2 cloves garlic, minced

46-oz. can of V8 or tomato juice

salt and pepper to taste

Tabasco, to taste

Instructions

Put chopped vegetables in a large bowl. For a smoother consistency, use a food processor to chop the vegetables.

Add V8 or tomato juice and other ingredients to the vegetables. Chill in the refrigerator until ready to serve.

Notes:

This is a recipe you can easily personalize!

• The flavor gets better with time, and you can store it in the refrigerator for about a week.

• Want it spicier? Try Spicy V8 or adding extra hot sauce or some minced jalapeño.

• For a milder flavor, cut back on the onion and garlic.

• Try garnishing the soup with parsley or minced red onion, bell pepper or cucumber.

Love tomato soups? Then try this recipe for Creamy Tomato Basil Soup.

Fudge Chocolate Popsicles

An easy popsicle recipe when you need a sweet treat. This chocolate frozen dessert is perfect way to beat the heat. They are super creamy and rich for adults to love - and even better, kid approved.

Ingredients

• 1 C raw unsalted cashews⁣

• ⁣2 2/3 C full fat coconut can * (1 or 2 cans see below)

• ⁣4-5 T maple syrup⁣

• ⁣6 T raw cacao⁣

• ⁣1/4 t salt⁣

Directions

1. Combine all ingredients into a blender. Blend until it’s very smooth.

2. Pour in pop molds + add a pop stick⁣. If you don’t have pop molds, use paper cups. You can cover the tops with foil or plastic wrap and poke the sticks through.

3. Freeze for about 3-4h.⁣ 

*1 Full can of coconut milk or 2 cans and use only the solid portion. My can of coconut milk had a lot more of the solid coconut than the liquid. This may make your popsicles not as creamy if there is more liquid.

Love chocolate? Then also try these delicious gluten-free brownies.

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Recipe courtesy of Maite Bou, a Holistic Nutritionist, mama of two, lover of 🥑 and founder of maitebou.com. Her passion is sharing and educating our community with fun, healthy, easy and delicious recipes, videos, and her upcoming nutrition/ cooking workshops! Maite hopes to inspire you to make your own health informed choices and live a happier, healthier and overall meaningful life!

Paleo Banana Pancakes

“Alexa, what can I make with bananas, eggs, and baking soda?”

Have you reached the point in your COVID-19 grocery stash that you’re trying out new recipes, just to use up the random ingredients in the pantry? Us, too. So image how happy we were to find a healthy, gluten-free, Paleo recipe for pancakes that only requires three ingredients!

If you get bored with the basic recipe, spice it up with coconut flakes, nuts, seeds, vanilla, chocolate chips, a dash of sea salt, cardamom, or cinnamon. You could also skip the maple syrup and top them with ghee, berries or yogurt.

3-Ingredient Pancakes

Ingredients

• 1 ripe banana

• 1 egg

• 1/8 tsp baking soda

Optional ingredients (first three are recommended):

• dash sea salt

• 1/2 tsp vanilla extract

• couple dashes of cardamom, cinnamon, or ginger

• dark chocolate chips

• nuts, seeds, berries, and/or coconut flakes

Instructions

1. Mash your banana in a bowl.

2. Add egg, baking soda, and any other optional ingredients and mix well.

3. Heat a cast iron over medium-heat and coat with coconut oil.

4. Pour in about half your batter (or however much makes your desired size pancake).

5. Allow to cook for a few minutes over medium-low heat or until it is fairly solid and the bottom starts to brown nicely.

6. Take a spatula and try to flip it quickly and efficiently. Once it flips and starts to cook it will solidify more. You can push the edges back in if it starts “running” out.

7. Cook other side for a few more minutes (adding more coconut oil if you need to) and remove from heat.

8. Repeat steps until you have used all your batter.

Yield: 2 pancakes

Source: Pathways to Wellness

If your kids are snacking constantly, try out this recipe for Super Fudgy Chocolate Quinoa Muffins. They’re great for breakfast, too!

Healthy Recipe: Super Fudgy Chocolate Quinoa Muffins

Looking for a healthy treat that’s perfect in school lunches, for afternoon snacks, or for breakfast on the go? These rich, fudgy chocolate quinoa muffins are just the thing for your busy family! They’re filled with healthy ingredients, so you can feel good about serving them. Plus, they freeze well, so whip up a double batch and have plenty of extras this spring.

Super Fudgy Chocolate Quinoa Muffins

Ingredients

• 1 very ripe banana

• 10 soft dates

• 2 fresh large eggs

• 1/2 C cooked quinoa

• 2 T coconut oil

• 2 T raw cacao powder ( unsweetened) 

• 1 t grounded cinnamon 

• 6 chopped pecans

• 1/8 t salt & pinch more

• 1/4 t vanilla extract or powder

• 1 t apple cider + 1/2 t baking soda

Directions

1. Preheat your oven to 375F and grease your muffin tin or line it with muffin liners

2. Blend 10 soft dates + 2 eggs + 1/2 c cooked quinoa + coconut oil until smooth

3. Add the cinnamon, cacao, vanilla, salt and blend to mix

4. Pour in a bowl and add the chopped pecans, then baking soda and apple cider vinegar on top to bubble

5. Mix well and scoop into the greased muffin tin

6. Bake for 22-25 min at 375 F. Use a toothpick to check for doneness.

Love chocolate? Then also try these delicious gluten-free brownies.

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Recipe courtesy of Maite Bou, a Holistic Nutritionist, mama of two, lover of 🥑 and founder of maitebou.com. Her passion is sharing and educating our community with fun, healthy, easy and delicious recipes, videos, and her upcoming nutrition/ cooking workshops! Maite hopes to inspire you to make your own health informed choices and live a happier, healthier and overall meaningful life!

Healthy Recipe: Winter Vegetable Soup

If your family is trying to eat less meat and more veggies, this winter vegetable soup will become a staple on your dinner table! The savory broth is loaded with flavorful herbs and spices, and the season’s best veggies give you a delicious dose of healthy goodness.

Ingredients

• 2 Tbs. olive oil

• 3 medium carrots, diced

• 1 large yellow onion, diced

• 2 medium cloves garlic, minced

• 2 cups peeled butternut squash, cubed

• 1/4 tsp. allspice

• Pinch cayenne pepper; more to taste

• Kosher salt

• 1 quart chicken broth

• 1 14.5-oz. can diced tomatoes

• 4 sprigs fresh thyme

• 2 cups lightly packed, coarsely chopped kale

• 1 cup canned chickpeas

View or print the full recipe at Fine Cooking.

Recipe tips

1. Microwave your butternut squash for about 3 minutes to soften it for easier peeling and chopping.

2. Use a medium-dice for your veggies.

3. Reduce the sodium by choosing low-salt versions of the canned goods.

4. Use vegetable broth to make the soup vegetarian.

5. Substitute other fall vegetables or beans to suit your taste or use what you have on hand.

Serves 4 as a main course, or 6-8 if served as a starter.

If you love hearty soups, you may also enjoy Crockpot Paleo Minestrone Soup.

Healthy Recipe: Immune Support Herbal Latte

Just what you need in your life this winter. It tastes delicious and it’s a way to cut back on all the sugar after the holidays!

This recipe from Maitebou.com is a perfect way to support your immune system. Check out the full recipe, and enjoy!

Herbal Blend for Latte

Ingredients

• 1/2 C dried elderberries

• 2 T dried ginger root

• 4 T dried rose hips

• 2 t cinnamon

Directions

After adding all the herbs in a glass, put the lid on and shake well. Store in dry place in the kitchen that is out of the sun.

Making your own herbal blends is CHEAPER & FRESHER than buying already made blends or teas, and a great way to avoid pesticide loaded tea bags! The whole blend yields ~16 lattes.

Immune Support Latte

Ingredients

• 1 ½ T herbal blend

• 3 C filtered water

• 1/4 t cinnamon

• 4 t Local honey

• 1 C coconut or almond milk

Directions

1. In a pot, boil 3 C of water.

2. Once boiling, add the herbal blend. Lower the heat to simmer for 15 mins and put a lid on the pot.

3. Let it cool for 2-3 mins.

4. Strain the herbs with a strainer. Use the back of a spoon to press on the herbs to help release more of the liquid. Discard the herbs. (Or even better compost them!)

5. In the same pot, add 1 C of nut milk, the ¼ t cinnamon and raw honey. Heat it up to your taste. (Or you can use a frother if you have one.)

Enjoy! :)

You might also enjoy a steaming mug of vegan hot cocoa or a creamy, dairy-free pumpkin spice latte.

Healthy Recipe: Vegan Hot Cocoa

VEGAN HOT COCOA. IMAGE USED WITH PERMISSION FROM ONE LOVELY LIFE

Whether you’re looking for gift ideas or are craving a rich, chocolatey cup of hot cocoa, this recipe is just what you need in your life this winter. It tastes downright decadent but is made with lighter, healthier ingredients, so you can enjoy a cup (or two!) without the guilt.

This recipe from One Lovely Life is dairy-free, naturally sweetened, Paleo and vegan friendly. Plus, it’s delicious!

Check out the full recipe, choose your favorite variation, then whip up a batch of mix in the blender to gift or enjoy at home.

Vegan Hot Cocoa

Ingredients

• 1/2 cup dairy-free semisweet chocolate chips

• 1/3 - 1/2 cup coconut sugar

• 1/3 cup cacao powder or unsweetened cocoa

• 1/4 tsp vanilla powder, 1 vanilla bean, or 1 tsp. vanilla extract

View the full recipe, plus delicious variations, at One Lovely Life. Makes 8-10 servings.

Love chocolate? Try this recipe for gluten-free brownies.

Healthy Recipe: Creamy Tomato Basil Soup

Creamy Tomato Basil Soup. Image used with permission from ONE LOVELY LIFE.

It’s hard to beat a steaming bowl of creamy tomato soup on a chilly day. In this case, the soup is not only delicious, but it’s also 100% vegan, Paleo and Whole30 compliant! Roasting the tomatoes first gives the soup a burst of extra flavor, and prepping it in the blender gives it a smooth, even texture that appeals to parents and kids alike.

Ingredients

• 3 lbs. halved tomatoes

• 1 medium white or yellow onion, cut into large chunks

• 3 Tbsp. olive oil

• 1 1/2 tsp coarse salt

• 1/4 tsp red pepper flakes (or to taste)

• 1 clove of garlic, minced

• 2 cups lightly packed fresh basil

• 2 cups vegetable broth

For the instructions, variations, nutritional information and a printable version of the recipe, please visit One Lovely Life.

Serves 6.

Love soup?

You may also enjoy Zuppa Toscana and Crockpot Paleo Minestrone.

Embrace Real Food for Pregnancy

Prenatal nutrition can be confusing. We all want the best for our babies, but an astonishing amount of what we’ve been told about pregnancy nutrition is not backed by current research. 

“Nutrient requirements during pregnancy are usually calculated by adding an increment to the value for nonpregnant and nonlactating women that covers the cost of fetal growth and development and the associated changes in maternal tissue metabolism. This factorial approach, however, may not necessarily be correct because it does not take into account metabolic changes in absorption or excretion.”

— American Journal of Clinical Nutrition, 2000

In her book Real Food for Pregnancy, registered dietitian/nutritionist and certified diabetes educator Lily Nichols delves into the gap between current prenatal guidelines and what’s optimal for both mother and baby. The book is meticulously researched and breaks down the myths of what you should and shouldn’t eat, the importance of prenatal exercise, and nutritional ways to manage morning sickness, heartburn, food aversions, etc. In short she explains why it’s important to embrace real food for pregnancy.

So, what is “real food”? Simply put, real food is made with simple ingredients that are as close to nature as possible and not processed in a way that removes nutrients. Real food is nutrient-dense, delicious, and satisfying.

Top 10 Real Foods for a Healthy Pregnancy

1. Eggs (with the yolks!) Eggs should be a part of every prenatal diet. They are packed with protein, B-vitamins, choline, minerals, vitamins A, D, E, and K, and the brain-building omega-3 fat, DHA.

2. Liver Boasting high levels of every B-vitamin (including folate), choline, iron, zinc, and all the fat-soluble vitamins (A, D, E and K), liver is a veritable multivitamin. If you still can’t stomach liver (or don’t have access to high-quality, grass-fed liver), consider taking a liver supplement.

3. Kale No prenatal diet is complete without leafy greens; they’re some of the richest dietary sources of folate. Kale is also packed with magnesium and potassium, fiber, vitamin C, beta-carotene, and many antioxidants.

4. Wild Salmon Omega-3 fats, including DHA, have gotten more attention in recent years for their role in brain and vision development. The number one source for DHA is cold water fish like wild salmon. It’s also low in mercury, so you can safely consume it during pregnancy. If broiled or grilled salmon isn’t your thing, consider making salmon cakes or opting for salmon in your favorite tuna salad recipe.

5. Slow Cooked Meat Tough cuts of meat are rich in connective tissue that breaks down over the course of long, slow cooking. This connective tissue is rich in the amino acid glycine. During pregnancy, researchers have found that glycine needs far exceed normal requirements, meaning pregnant women need to consume enough glycine from their diet to help not only the baby develop, but to support the growth of the uterus. Beef stew is an excellent source of glycine, as well as protein, iron, zinc, vitamin B6, and vitamin B12.

6. Bone Broth Like slow cooked meat, bone broth is full of glycine. It’s also a fantastic source of calcium and magnesium. If you can’t or won’t do bone broth on a regular basis, try adding a scoop or two of collagen peptides to beverages, soups, oatmeal, mashed sweet potatoes, etc. to give you the benefits without the broth.

7. Seaweed Seaweed is one of the best sources of iodine, a mineral that many of us lack, in the diet. Pregnancy increases iodine needs by 50%. Get your fix with seaweed salad or crunchy seaweed snacks, or toss a chunk of dried kombu into your next pot of bone broth.

8. Avocado One way to help keep morning sickness at bay (or help manage it) is to eat foods rich in vitamin B6 and potassium. Avocados are rich in both, plus healthy fat and 10g of fiber.

9. Sauerkraut Traditional sauerkraut – the kind made by fermenting salted cabbage – is rich in probiotic bacteria. Probiotic-rich, fermented foods are important during pregnancy because as a mom, you pass on your bacteria to your baby. Having a healthy balance of bacteria in your body sets the stage for good digestion and a healthy immune system for your baby as well.

10. Full-fat Kefir or Yogurt Dairy is an excellent source of calcium and other minerals. When you purchase full-fat, you get the benefit of fat-soluble vitamins, which ensures you absorb all those minerals. And, since these two dairy products are fermented, you benefit from probiotics. Choose dairy products from grass-fed or pasture-raised animals to ensure the highest levels of fat-soluble vitamins.

Related: 8 Choices for a Healthier Pregnancy

What is covered in Real Food for Pregnancy:

• Misconceptions of conventional prenatal nutrition.

• Nutrient-dense foods to eat to “build a healthy baby” and which to avoid, including the latest evidence on fish and mercury, food safety and deli meat, etc.

• Why a vegetarian or vegan diet may not be the best idea during pregnancy and what nutrients/supplements to consider if you choose a vegetarian diet.

• Nutritional management of nausea, food aversions, heartburn, constipation, and preeclampsia.

• Lab tests, supplements, and other proactive steps to support a healthy pregnancy.

• Prenatal exercise – what’s safe, what’s not, and why moving your body is so important.

• The crucial role of mindfulness and stress management during pregnancy.

• Practical steps to reduce exposure to common toxins.

• Navigating the 4th trimester; using nutrient-dense foods to support breastfeeding, physical recovery, and many more tips to help you thrive postpartum.

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We specialize in chiropractic care for expectant mothers and would be honored to be a part of your care team as you prepare to welcome a new baby to your family!

Learn more about Lily Nichols, and get more highlights from Real Food for Pregnancy.

Healthy Recipe: Pumpkin Spice Latte

Image courtesy of Maite Bou.

Nothing says fall quite like the perennial favorite, pumpkin spice latte. This version is healthy, delicious, and sugar and dairy-free, so you can sip some seasonal goodness without any guilt. It’s made with pumpkin puree, fall spices, and coffee and almond milk, and it’s ready in just minutes!

Pumpkin Spice Latte

Ingredients

• 1 1/2 C coconut or almond milk

• 1 t pumpkin spice

• 1 t vanilla extract

• 2 or 3 T pumpkin puree

• 3 t to 1 T maple syrup or stevia or to taste
  Choose one:

• 1/4 C or one shot of expresso

• 3 t cereal coffee, non-caffeinated

Directions

1. Blend all the ingredients until smooth in a blender

2. Heat it up and serve!

For an additional treat, you might also enjoy these Gluten Free Brownies.

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Recipe courtesy of Maite Bou, a Holistic Nutritionist, mama of two, lover of 🥑 and founder of maitebou.com. Her passion is sharing and educating our community with fun, healthy, easy and delicious recipes, videos, and her upcoming nutrition/ cooking workshops! Maite hopes to inspire you to make your own health informed choices and live a happier, healthier and overall meaningful life!

Healthy Recipe: Shitake Ginger Pho Noodle Soup

Image courtesy of Maite Bou.

If you haven’t yet tried the warm, rich broth, pho, you’ve been missing out! This shitake ginger pho noodle soup is a comforting broth filled with flavor. It’s a great immunity booster, and you can make easy substitutions to suit your taste or use the ingredients you have on hand. The best part? It’s both delicious and a quick weeknight meal option.

Shitake Ginger Pho Noodle Soup

Ingredients

• 2 garlic cloves, minced

• 2 C thinly sliced onion

• 1 T ghee or coconut oil

• 1 C firm cubed tofu or chicken or fish

• 10 thinly sliced fresh shiitake mushrooms

• 1 C chopped tightly packed kale or spinach

• 2 t apple cider vinegar

• 2 T miso paste

• 1/2 t black pepper

• 1 1/2 salt or to taste

• 2 T grated and squeezed fresh ginger juice ( squeeze with your hands once grated)

• 3 C hot water

• 1/2 C cooked brown rice noodles or soba noodles

Directions

1. Sauté the chopped onion, garlic with oil until fragrant ( about 3 minutes)

2. Add the cubed tofu and kale and sauté for 4 minutes

3. Then add the shitakes, salt, black pepper and apple cider. Cover with a lid and let it cook for about 6 minutes, stirring once in awhile.

4. Add the 3 C of water and the miso and stir very well until well dissolved.

5. Add the squeezed ginger and stir again.

6. Serve with about 1/3 cup of cooked noodles and top with chopped scallions.

If you love soups, you may also enjoy Crockpot Paleo Minestrone Soup.

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Recipe courtesy of Maite Bou, a Holistic Nutritionist, mama of two, lover of 🥑 and founder of maitebou.com. Her passion is sharing and educating our community with fun, healthy, easy and delicious recipes, videos, and her upcoming nutrition/ cooking workshops! Maite hopes to inspire you to make your own health informed choices and live a happier, healthier and overall meaningful life!

Healthy Recipe: Gluten-Free Veggie Pizza

Anyone who eats a gluten-free diet knows that baked goods and bread substitutes don’t always turn out quite right. They can be dense, dry or gummy. So it’s worth celebrating when you find a recipe that works! Thanks to Maite Bou, we’ve got one for you. This gluten-free veggie pizza is bursting with flavor, and the crust is crispy and delicious.

We’ve shared the recipe for the gluten-free crust below, and you can top it with your favorite veggies and herbs, like tomatoes, basil, onions, mushrooms, garlic and peppers.

Ingredients

• 2 medium-size zucchini or summer squash 

• 1 cup oat flour (GF) or brown rice flour

• 2 1/2 Tbsp. flax meal + 4 Tbsp. water

• 1 Tbsp. olive oil

• 3/4 to 1 tsp. salt + 1 tsp. dried oregano

Instructions

1. Prepare zucchini paste:

2. Grate (cheese grinder) the 2 zucchinis and steam them. Let them cool off completely first, then add the grated zucchini to a nut milk bag and patiently squeeze all the water out. Keep squeezing until most of the water is out.

3. Preheat oven to 400 F.

4. Mix the flax meal and water well in a small container and let it gel up for about 3 min.

5. Mix all the ingredients in a bowl and form a ball.

6. On top of a parchment paper, flatten the ball with your hands and using a rolling pin flatten the dough to fairly thin and finish shaping the sides with your hands. Lightly fork the dough. 

7. Bake the dough for 15 min.

8. Remove from the oven, and add any toppings you like!

9. Put back in oven for 18-20 minutes, max!

Love Italian flavors? Try this recipe for Zuppa Tuscana!

Recipe courtesy of Maite Bou.

Strawberry Watermelon Popsicles

Image used with permission from One Lovely Life.

Nothing beats a fruity, frozen treat on a hot summer’s day! With only three ingredients, these refreshing Strawberry Watermelon Popsicles from One Lovely Life are Paleo and vegan friendly. Plus, they’re a cinch to make!

Ingredients

3 cups watermelon (cubed)
1 cup strawberries (fresh or frozen)
juice and zest of 1 lime

For the instructions and a printable version of the recipe, please visit One Lovely Life.

Yield: about 10 popsicles