Recipes & More

Easy Meals

Fall Avgolemono Soup

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Pumpkin Recipes

Pumpkin Turkey Meatballs with Zucchini Noodles

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Pumpkin Appetizers & Snacks

Pumpkin Superfood Energy Bites {gluten free, dairy free, low sugar}

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Lifestyle & Wellness

Pumpkin Sugar Scrub

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Pumpkin Breakfast

Pumpkin Flax Overnight Oats [gluten & dairy free]

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Pumpkin Desserts & Baked Goods

Healthy Pumpkin Chocolate Chip Muffins {gluten free & low sugar}

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Pumpkin Desserts & Baked Goods

Pumpkin Cookie Dough Nice Cream

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Nutrition

7 Foods That Contain Probiotics and How to Incorporate Them Into Your Diet

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Pumpkin Desserts & Baked Goods

Pumpkin Peanut Butter Dog Treats

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Easy Meals

Chicken Lettuce Wraps with Cauliflower and Carrots

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Pumpkin Breakfast

Copycat Starbucks Pumpkin Bread Recipe (Better Than Starbucks!)

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Lifestyle & Wellness

Apartment Organization Tips and Tricks from a Dietitian

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Comment date bark to get this healthy holiday reci

Comment date bark to get this healthy holiday recipe sent straight to your inbox! 🎄

Traditional peppermint bark is high in sugar with pretty much no nutrition — this holiday date bark is such a good, more nutritious and delicious DUPE that festive & fun for the season!

Dates — give this bark more fiber plus other vitamins and minerals and such a good carmel-y flavor

Almond butter — gives this more vitamin E, magnesium and plant-based protein, fiber & healthy fat

Chocolate — I used lilys_sweets no sugar added chips

Pomegranate seeds — these little gems are packed with antioxidants and vitamin C and give this bark a nice crunch on top

Pumpkin Seeds — also add to the crunch factor plus are a good source of fiber as well as zinc & magnesium

I’ll be enjoying enjoying this with my bone broth hot chocolate and the latest cheeses Netflix Christmas movie 🥰

#datebark #healthyholidayrecipes #viralrecipes #christmastreats #holidayrecipes #nutritioustreats

HEALTHIER HOT CHOCOLATE 🎄The hype is real about

HEALTHIER HOT CHOCOLATE 🎄The hype is real about the bone broth hot chocolate (and no you can’t taste it with the way I make it!) and it’s safe to say I will be drinking this all holiday season long and long after!

Bone broth is rich in collagen and amino acids which are great for skin, hair and nails and gut health. Take things up a notch nutritionally with cacao powder instead of cocoa powder for more antioxidants and minerals which make this a great night time beverage to wind down with to promote rest & sleep. 😴

My recipe 🍫🦴

- milk of your choice, I’m using malkorganics holiday nog which is lightly sweetened and balances out the cacao powder

- 1 scoop paleovalley bone broth protein or 1 cup beef bone broth

- 1 tbsp. cacao powder, cacao powder is the less processed version of cocoa powder which means a higher concentration of antioxidants & minerals like potassium, magnesium and iron

Optional — pinch of salt, splash of vanilla, and splash of maple syrup or whatever sweetener you prefer. I find it sweet enough with the almond nog and a little dollop of whipped cream.

Add to a saucepan and whisk together over low heat. Pour into a mug and top with a little bit of whipped cream or oat whip and pumpkin spice and enjoy 🥰

#bonebrothhotchocolate #hotchocolate #highproteinrecipes #hotcacao #healthyrecipes

A little holiday season reminder that perfect eati

A little holiday season reminder that perfect eating doesn’t exist and you’re allowed to enjoy holiday food without guilt knowing it’s part of a flexible, low stress relationship with food. 💯

View from my trip to the Catskills in October 🍂Will definitely be going back next fall to experience the colors because it was absolutely stunning!

#relationshipwithfood #foodguilt #holidayfood #foodconfidence

APPLE-TIZERS! 🍎 I make these every year for the

APPLE-TIZERS! 🍎 I make these every year for the holidays (and honestly just as a snack anytime) and they’re always a hit! They have a nice crunch from the apple, almonds and pumpkin seeds that complement the goat cheese and honey perfectly. Easy to whip up in 5 minutes, yet they feel a little fancy! Comment “apple” and I’ll DM you the recipe! 🍎

#easyappetizer #appleappetizers #holidayappetizers #glutenfreerecipes

Whether to a different state, or a different count

Whether to a different state, or a different country, I’m always reminded about how being open to new food experiences can benefit our health & leave an amazing food memory for life. ✈️✨

What’s a food or meal you’ll never forget?!

#foodconfidence #relationshipwithfood #foodfreedom #foodculture

So many of you chimed in when I brought this up la

So many of you chimed in when I brought this up last week saying the same thing. So many of you said gluten and dairy are no problem for you in Europe, you feel more energized and less bloated after meals.

It’s no secret the food in Europe IS different and makes us feel different too. I’m not saying that *all* of our food here is terrible or *poison* because as I’ve had the privilege of learning about different types of agriculture practices, industry standards and food integrity through my job these last 10 years. I know there are good companies here in the US doing good things.

The European difference👇🏻

Food quality & how it’s grown — Not to say that none of the produce in Europe is sprayed with pesticides, etc. but clearly there is a difference. In most cases food is traveling fewer miles to get to people and it’s picked when it’s ready to be picked.

Farmers market culture — it’s SO much easier to grab super fresh produce from a local market on any given day in Europe. This is fresher, more nutrient dense produce that people just buy for the day. People are getting what they need for dinner and eating it right away vs. stocking the fridge with Costco sized portions.

Stricter food laws & regulations — Stricter EU regulations limit the use of additives, preservatives, and artificial flavors. This is something I hope we can model after them some day with our own laws & regulations — clearly it does have a huge impact on our health.

Less salt — One thing I notice right away is how much less salty restaurant food, but you don’t need to add more because the flavors are themselves, fresh & bold. No doubt this is a HUGE factor.

Walking, pace of life & meals with others — Walking everywhere and living a slower pace of life the Europeans do is no doubt an integral part of this equation too. Slow meals with other people, connecting and not rushing is something I think we could all take a page from.

Would love to know your thoughts on this and continue this convo! ✈️🥖

#europetravel #foodineurope #foodforthought #foodculture #europetrip