dairy free · gluten free · paleo · real food · whole food

Loaded Cashew Yogurt Bowl


Yogurt bowls are one of my favorite go-to breakfast and snack options. I was one that use to eat those tiny artificially  flavored (low-fat and sugar laden) yogurt cartons from the store. Not only were they hyper-processed, they lacked adequate protein, healthy fat and fiber to get me full.  I normally eat  plant based yogurts like almond, cashew and coconut but recommend full-fat, grass-fed yogurt for those who include dairy in their diets.  I love loading my yogurt up with lots of different toppings. A few of my favorite  include  fresh fruit, ground flaxseed or chia seeds, drizzled almond or sunbutter, shredded coconut flakes, and grain-free granola. SO.GOOD.




  • 1 cup plain plant based yogurt (almond, cashew, coconut)
  • 1/4 cup blueberries
  • small sliced banana
  • 1 Tbsp. ground flaxseed
  • 1 Tbsp. unsweetened sunbutter or almond butter



dairy free · gluten free · grain free · paleo · real food · whole food

Real Deal “Noatmeal”


I absolutely love oatmeal, especially overnight oats with all of the yummy toppings.  Since transitioning to a paleo diet, oats have been the one staple in my diet that I hadn’t been able to quite let go of. I would eat a bowl of my GF overnight oats every morning at work and felt I did pretty well with them. Understanding however, how healing a true paleo diet can be, I knew I would eventually take the leap and commit fully to a grain-free diet. I only want to do the very best that I can for my body, at least from an everyday standpoint. I still do enjoy the occasional sushi night 🙂

In preparation of weaning my oats out of my diet, I started to explore ways to make grain-free oatmeal. Cauliflower rice oats wasn’t an option right now because a food sensitivity test showed I was ‘highly intolerant’ to cauliflower (not easy on a paleo diet am I right?) I plan to reintroduce cauliflower at a later time since it had become a diet staple of mine.  So I set out to  recreate my oatmeal bowl (grain-free) while keeping it as simple and delicious as possible. I have to say, this combination really hit the spot!


  • 1 ripe mashed banana
  • 1/4 shredded coconut flakes
  • 1 Tbsp. coconut flour
  • 1 tsp. cinnamon
  • 1 Tbsp. ground flaxseed
  • 1 Tbsp. nut/seed butter
  • Fresh fruit to top (berries are my favorite)


In a bowl, mash banana using a fork. Add in coconut flakes, coconut flour, and cinnamon and combine. Add 1 tbsp. of nut butter and microwave for about 45 seconds-1 minute. Top with fresh fruit, ground flaxseed, and any other topping of choice!



dairy free · dinner · gluten free · paleo · Uncategorized

Cauliflower Chowder


This chowder is a warm  and comforting dish perfect for these bitter cold winter evenings we’ve been having. It’s paleo friendly, and  loaded with nutrients to nourish and heal the body!

Cauliflower Chowder


  • 1 head cauliflower, finely chopped  (I threw the florets in my Ninja)
  • 2 garlic cloves, minced
  • 1 small white onion, diced
  • 3 carrots, peeled and chopped
  • 4 celery stalks, diced
  • 3 cups chicken broth
  • 1 cup full-fat coconut milk
  • 1 tsp. ground cumin
  • 1 tsp. ground turmeric
  • fresh chives
  • 4 bacon slices ( uncured, nitrate free)
  • 1-2 Tbsp. grass-fed butter or olive oil for cooking
  • Sea salt and  black pepper to taste


  1. Cook the bacon and set aside.
  2. Melt butter  (or add olive oil) in a large pot over low-medium heat.
  3. Add the  garlic, chopped onion, carrots, and celery. Cook, stirring occasionally, until tender (about 5 minutes).
  4.  Stir in the cauliflower and cook on medium heat, stirring occasionally, for about 5 minutes.
  5. Add in the chicken broth, coconut milk, chopped bacon, and spices; stir together.
  6. Bring to a boil; then reduce the heat and let simmer for about 15 minutes or until the vegetables are tender.
  7. Garnish with additional chopped bacon and chives (optional).
















Gluten Free Birthday Treat


Yesterday was my birthday and growing up as tradition goes, I always had cake and ice cream or yummy cupcakes for celebrating with family and friends. Now as a dietitian, most conventional sweets are a thing of the past for me. While I believe they can be enjoyed in moderation for many people, I personally am not a fan of the refined sugars, trans fats and artificial food dyes that come with most bakery goods and store bought cake mixes.


For special occasions however, I still like to enjoy a treat just like everyone else. I’m only human 🙂 So for my birthday this year, I sought out a gluten-free cupcake to keep the tradition alive. The first bakery I tried only sold gluten-free cupcakes on Sundays..bummer. A second bakery attempt…closed. Luckily for me, I soon discovered a local bakery called Sweet Freedom Bakery that is gluten-free, dairy-free, soy-free, and allergy-friendly! Not only is this bakery 100% gluten free, but they also use only natural sweeteners and unrefined sugars completely avoiding the toxic chemical sweeteners and other highly processed sugars and preservatives. This was FABULOUS. I made a stop on my way home from work to finally get my birthday cupcake! Of course it was delicious. I highly recommend this bakery to anyone in the Philadelphia area seeking a healthier or food allergy/intolerance friendly treat!


gluten free · No Bake Power Bars

No Bake Power Bars

As a nutritionist, I love experimenting making new treats using REAL food. Food provides energy and whole, real food provides the nutrition our bodies crave and need. When we consume food or “food-like” products full of added sugars or with ingredients that are unrecognizable, we aren’t going to feel our best, simple as that. We want to properly fuel our bodies by supplying adequate energy and nutrition from whole nourishing foods as much as possible.

I know convenience is important when it comes to eating on-the-go between work, school and running errands. I personally would not like to always resort to store bought processed energy bars which come with added sugars and questionable ingredients. Many of these bars may provide some satisfaction initially, but they often do not satiate your hunger very long. I created these satisfying protein packed bars using ingredients I already had in my pantry! They supply adequate protein and healthy fat to help deliver sustained energy. They’re the perfect combination of sweet & salty to satisfy your taste buds and they can be made in less than 30 minutes! I recommend making them ahead of a busy week to grab on the run or pack in your lunch box.

. powerbar1  powerbar2

No Bake Power Bars  (makes approximately 6 bars) 

  • ½ cup raw almonds
  • ½ cup pecans
  • 3 tablespoons ground flaxseed
  • ¼  cup coconut flakes
  • ½ cup almond butter (you can use any nut or seed butter)
  • ½ teaspoon sea salt or Himalayan salt
  • ½ cup raisins (no sugar added). Or chopped dried figs or chopped dates
  • 3 tablespoons coconut oil, melted
  • 1 ½ teaspoons organic honey
  • 1 tablespoon cinnamon


1. Pulse nuts in food processor or crush using a chopping device.

2. Add ground flaxseed, coconut chips, nut butter and salt to crushed nuts in food processor or to blender.

3. Add dried fruit along with the remaining ingredients. Gently pulse to create a coarse and pasty mixture. If using a blender, you may need to shake the pitcher a little to help move the ingredients around.

4. Use hands to finish combining mixture if necessary. Press mixture into a small square or rectangle glass baking dish.

5. Chill in the refrigerator for at least 2 hours, or until mixture hardens enough to cut.

6. Cut into mini bars and store in refrigerator. I placed mine in a container separated with wax paper. Enjoy within 5 days! You may double the recipe if making for the whole family!

Shopping tip: If you have local stores like Home Goods and Marshall’s, you can find numerous good quality organic foods likes nuts, seeds, coconut chips, coconut oil and butter, honey, spices and more for a great price! I frequently visit these stores just to see what new foods they have and I save money by buying them there!



3 Ingredient Chocolate Pudding


This chocolate pudding is comprised of unexpected real food ingredients, avocado and banana! If you’re like me and always have bananas and avocados on hand, you understand how quickly they ripen at once. Next time you’re in need of salvaging these fruits from being thrown out or just simply looking for a satisfying and healthy dessert, try making this rich and delicious chocolate pudding! It makes a perfect late evening snack or dessert. For a more balanced snack during the day, a small amount of protein powder can be added.

Not only are you getting a combination of complex carbohydrates and healthy fat, but you’re also getting a dose of potassium and magnesium. Both potassium and magnesium play enormous roles in our health. Magnesium is needed for nearly every function in the body and supports our immune health. Potassium is also an important mineral for the proper function of organs, tissues, and cells. Potassium is crucial for proper heart function and consuming potassium rich foods regularly can help lower blood pressure!

3 Ingredient Chocolate Pudding


  • 1 ripe banana
  • 1/2 small ripe avocado
  • 2 tbsp organic cocoa powder
  • Enjoy Life dark chocolate chips to garnish (optional)


Cut banana and avocado into smaller pieces and place in small mixing bowl. Add in 2 tbsp of cocoa powder. (I tend to not measure and just eyeball it). You can mash by hand with a fork or if you have a blender, toss all ingredients in the blender and blend until smooth. If you mix ingredients by hand, the pudding will have more lumps. Top with dark chocolate chips and try not to lick the bowl clean 😉


Banana Coconut Delight

                                                                 Banana Sautéed in Coconut Oil..YUM


Are you trying to eat healthier this year but not ready to give up dessert? This simple real food dessert is SO satisfying and delicious! If you have not experimented with coconut oil yet, I encourage you to give it a try! Coconut oil is a unique fat that has been shown to have many health benefits. It is made up of medium chain triglycerides (MCTs) which are metabolized by the body faster for a quick source of energy. The healthy fat  in coconut oil has also been shown to increase HDL cholesterol (the good stuff) and also contains natural antimicrobial and antibacterial properties.

This easy recipe is perfect for all of you coconut oil virgins out there. It’s a great alternative to that sugary bowl of ice cream or store bought baked good that’s surely loaded with added sugars and trans fat, bringing you further from your health goals.  Fruit combined with coconut oil helps support stable blood sugar stable, preventing that sugar crash later on. You may substitute banana for other fruits such as pear, peach or apple slices. I promise, you will NOT be disappointed 🙂

Banana Coconut Delight


  • 1 banana
  • 1 tsp unrefined coconut oil
  • dash of ground cinnamon

Directions:  Slice banana into pieces, any size you wish. In a small pan, sauté the banana in coconut oil over medium heat, turning banana pieces in the oil to coat each side. Sprinkle with cinnamon.You can also serve over coconut milk or top with chopped nuts or dark chocolate morsels. YUM.  Enjoy!

image1 (2)  image2 (1)



Apple Banana Nut Paleo Cookies

I’m spending the holiday in upstate New York with my family and it’s been snowing all week! I’m staying warm inside with the usual holiday festivities of baking and tree decorating. Today I had some bananas I needed to use up so I scoured Pinterst for some ideas and came up with a version of my own paleo cookies. These real food cookies need only a handful of ingredients that you probably already have in your kitchen. Unlike your traditional cookie, these nutrient dense cookies require no flour or added sugar. They are gluten free, dairy free and kid friendly! Plus they combine healthy fats, high fiber carbs, and protein. I recommend eating them within a few days which should be easy because they are DELICIOUS 🙂

image1 (1)

image2 (1)image3 (1)image4 (1) image5

Apple Banana Nut Cookies 

Makes: 32 small cookies


  • 1 cup pecans
  • 1 cup raw almonds
  • 1 medium red apple  (I used gala)
  • 1 1/2 ripe bananas
  • 2 tbsp Cinnamon
  • 2 tsp vanilla extract
  • 2 tsp of coconut oil
  • 2 large eggs

1. Preheat oven to 350 degrees F.

2. Chop nuts into small pieces using a nut chopper or food processor. You can probably use any nuts you have available, cashews, walnuts, or macadamia nuts should work. Set aside in medium mixing bowl.

2. Chop apple and slice banana. Add both to a food processor and blend well.

3. Add the apple and banana mixture to the nuts and mix.

4. Melt coconut oil. Add coconut oil, vanilla, cinnamon and eggs to mixture. Mix until well blended.

5. Using a cookie scoop, form balls and place onto a nonstick cookie sheet. You can also line with parchment paper. Slightly flatten dough.

6. Place in oven and bake for 15-20 minutes, until lightly brown. They should come out somewhat chewy. Let cool 5 minutes.


Nutritional Info: Each cookie is approximately 70 calories, 3.5 g carbs, 2 g protein, 5.5 g fat.


Apple Pumpkin Pancakes

Happy Thanksgiving!!!

In light of Thanksgiving, this morning I threw a few ingredients together and made flourless Apple Pumpkin Pancakes. Even on Thanksgiving Day it’s important to start the day with a good breakfast that includes protein, healthy fat, and carbohydrates 🙂


  • 1/2 cup organic pumpkin puree
  • 2 small apples, chopped fine
  • 2 large eggs
  • 2 tbsp almond butter
  • 2 tsp cinnamon
  • dash of nutmeg or pumpkin spice

I typically do not measure these ingredients out but just estimate how much to use. Mix all ingredients together in medium mixing bowl. Use butter or coconut oil in pan to cook. Spoon mixture into pan, keeping them relatively small in size. They may be difficult to flip if too large! Cook until done, turning once.

Drizzle with Pure Maple Syrup and enjoy!


You can chop the apples finer if you’d like or even shred the apples.

image6 image7


Real Food Dessert

image4 (1)

Feel like you need that ice cream or bag of pretzels before bed? That’s because our blood sugar begins to drop after our last meal which can trigger those cravings for sweets or simple carbohydrates. For a healthier and balanced treat, try this easy dessert or bedtime snack! The combination of the carbohydrates and healthy fats will not only satisfy you, but help keep your blood sugar stable.

Berries in Coconut Milk topped with Walnuts 

  • 1/2 cup Coconut milk (healthy fat)
  • Fresh or frozen berries (carbohydrates)
  • 1 oz Walnuts (healthy fat)