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It can be tricky to know what to eat, especially if you have food allergies or a sensitive digestive system. Here are some ideas to get you started.

All recipes are gluten-free, dairy-free, and sugar-free. Happy cooking! 👩🏼‍🍳

Need uplifting music to cook to? Click on the music note for some Kitchen Grooves! 

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Hearty Sweet Potato Lentil Stew

This is my favorite winter stew. This nutritional powerhouse meal is warming, immune-boosting, anti-inflammatory, easy to make, and delicious. Double the recipe if you're batch cooking or have several mouths to feed. Enjoy! 

  • 2 medium sweet potatoes, cubed

  • 1 cup red lentils, rinsed

  • 1 large onion, diced 

  • 2 cloves of fresh garlic, pressed

  • 1/2 half inch of fresh ginger, chopped

  • 1 teaspoon turmeric powder 

  • 1 teaspoon bullion (sugar and preservative-free. I love Better Than Bullion reduced sodium)

  • 1 bay leaf

  • 1 teaspoon Extra Virgin Olive Oil

  • Pinch of ground black pepper

  • Pinch of sea salt

  • Optional: Parsley & coconut manna sprinkled on top


Put all ingredients in a large saucepan, add enough water to cover everything with 1-2 inches above. Mix gently, bring to a boil, then turn heat down and simmer for 15 minutes, stirring occasionally. Store in the fridge and eat within 3 days, or freeze.

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Lemon Spice Energy Bites

Looking for a quick 'n' tasty, nutritious, and gut-nourishing snack that's full of protein, healthy carbs, and naturally sweet? Check out these energy bites, my go-to snack. Get creative and tailor these bites to your liking by mixing up the nuts and spices. Enjoy!

  • 1 cup oats (gluten-free if needed)

  • ½ cup raw walnuts, pecans, almonds, or cashews

  • ¼ cup pumpkin seeds

  • ¼ cup pure maple syrup

  • ¼ cup mini dark chocolate chips or cocoa nibs

  • ¼ shredded coconut flakes (unsweetened)

  • 1 teaspoon vanilla extract

  • 1 teaspoon lemon extract

  • 2 teaspoons of your fav fall spices: cinnamon, nutmeg, allspice, cloves, cardamom   

  • Pinch of sea salt


Place all ingredients in a blender or food processor and mix until well mixed (about 2 minutes to break down nuts). If dry, add a bit of water. Form into

1-inch balls with your hands onto a cookie sheet. Store in the fridge and eat within 1 week, or freeze.

Veggie Lentil Lasagna 

Gluten-free, dairy-free lasagna? Yes, please! 🙌 Here's a healthy, delicious twist on a classic dish that's allergy-friendly, low FODMAP, and full of nourishment. 🌱


🔅Simply Nature lentil lasagna sheets 
🥫 2 cans of fire roasted tomatoes
🥕 Spinach, onions, fresh garlic, carrots, mushrooms, zucchini 
🌿Oregano, basil, parsley (fresh or dried), pinch of sea salt & pepper (+cayenne for a lil' kick) 
🧀 Dairy-free cheese (Mykonos Creamery is my fav)

🌟 Suggested directions:
1. Lightly sauté veggies in extra virgin olive oil or avocado oil
2. Coat a 9 x 13 inch baking dish with EVOO or cooking spray.
3. Layer in this order: 2 or 3 sheets of noodles, tomatoes, veggies, cheese; Repeat 2 or 3 times, then top with cheese.
4. Cover with tin foil.
5. Bake at 400 degrees for 35 min.
6. Put on music & have a dance party while waiting! 🕺
7. Remove foil & bake for another 20 min & allow to rest for 15 min before serving. 
8. Dig in & enjoy! 

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Ginger Cumin-Infused Tempeh

Tempeh need some pizazz? Try this bold, flavorful, and nutrient-packed recipe to spice up your meal! Turmeric is anti-inflammatory, garlic has natural antibacterial and antiviral properties, and cumin, ginger, and lemon all enhance digestion. Tempeh is a fermented soy product, so it’s easier to digest than other soy products, and is high in protein and vitamin B.


  • 1 package tempeh (check for gluten-free, if needed)

  • 1 tablespoon Bragg Liquid Aminos (or low sodium Tamari sauce)

  • 2 cloves of fresh garlic, pressed

  • ½ inch of fresh ginger, finely chopped

  • 1 teaspoon turmeric powder 

  • 1 teaspoon ground cumin powder

  • Juice of 1/2 of 1 lemon 

  • Pinch of black pepper


Thinly slice tempeh. In a bowl, mix tempeh with all other ingredients and let marinate for at least 1 hour. (Put in the fridge if more than 1 hour). Spread tempeh on a lightly oiled cast iron dish, glass or other oven-safe baking dish, and bake in the oven at 350 degrees for 12-15 minutes, or until lightly browned. Suggested accompaniment: Serve with sautéed veggies and wild rice or sweet potatoes. Enjoy! 

Cranberry Orange Pumpkin Muffins


1 and 3/4 cups gluten-free flour

1/4 cup 100% pure maple syrup 

1/2 cup unsweetened applesauce 

1 teaspoon baking soda

1/2 teaspoon salt

2 teaspoons cinnamon

1/4 teaspoon ground cloves

1/4 teaspoon nutmeg

1/4 teaspoon ground or chopped fresh ginger 

2 eggs (To make vegan, either mix 1 tablespoon of ground flax seeds and 3 tablespoons of warm water, OR mix 2 tablespoons arrowroot powder with 3 tablespoons warm water)

1 15 ounce can pure pumpkin puree

1/4 cup coconut oil, melted, or avocado oil

1 teaspoon vanilla extract

1 teaspoon orange extract



1/2 cup fresh (or frozen) unsweetened cranberries 

1/2 cup ground walnuts 

1/2 cup unsweetened coconut flakes  



Preheat the oven to 375 degrees and place 12 paper liners into each well of your standard size muffin baking pan, or double for mini muffins. If you don’t have liners, lightly grease the pan with a tiny bit of coconut or avocado oil on a paper towel, or use avocado oil baking spray that is free of additives and propellants.


Whisk together the eggs, pumpkin puree, coconut oil and vanilla extract. Add in flour, applesauce, eggs, baking soda, salt and spices and mix together. Do not over mix - just stir until everything is incorporated into the batter.


Bake muffins for 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean. Enjoy! 

Adapted from Lovely Little Kitchen

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