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Easy Probiotic Rich Lacto-Fermented Dill Pickles - Vegan, Paleo, Whole30, AIP

This recipe for Lacto-Fermented Dill Pickles is so easy that it only requires three ingredients and five minutes to prepare! Once fermented, these Lacto Fermented Dill Pickles are so flavorful, crunchy and full of probiotics that they can and should be used everywhere you use store bought pickles, like as snacks and on sandwiches and charcuterie plates. They're better for your body and wallet!

I've heard and read about the importance of probiotic-rich foods countless times over the years, but just recently, I was reminded both of the benefit of lacto-fermented vegetables and of how easy they can be to make at home.I've made all sorts of excuses to myself over the years for not making my own lacto-fermented vegetables, my favorite being "I don't have time for that!" As a result, I would add "fermented vegetables" to my shopping list and dutifully spend a small fortune on them at my local health food store.But as I said, I was recently reminded of how easy it is to make lacto-fermented vegetables at home, so I dove into a Pinterest hole and began researching. After researching, I started fermenting, and let's just say that I'm thrilled with the results! These Lacto-Fermented Dill Pickles have great flavor and crunch, and they're friendly to just about every special diet out there, such as vegan, low-carb, keto, Paleo, Whole30 and AIP. These Lacto Fermented Dill Pickles could easily be used in place of store bought pickles on a sandwich or as part of a charcuterrie plate, or you could just eat them out of the jar, like I do. However you use them, these Lacto Fermented Dill pickles are so easy to make that there is really no reason not to use them in place of store bought pickles!

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, by Unknown

dairy-free

Pliable Nut-free Pumpkin Seed (Pepita) Tortillas - Grain-free, Paleo, Whole30, Vegan

These Pumpkin Seed (Pepita) Tortillas are just as pliable, nutritious and delicious as my original gluten-free tortillas / wraps, but ground pumpkin seeds instead of almond flour makes them nut-free as well as gluten-free, grain-free, vegan, Paleo and Whole30 compliant. They're also easy to make and only require four ingredients. Time to conquer taco night!

Awhile back, a reader asked a question about my Gluten-free Tortillas / Wraps. She wondered if it was possible to make them nut-free due to a nut allergy. My original and enormously popular Gluten-free Tortillas / Wraps that were featured on The Feed Feed are made mostly from almond flour, so making them nut-free was an interesting request. Thankfully, I have a made a lot of recipes nut-free by substituting ground pumpkin or sunflower seeds for almond flour, so once I got through the holidays and two surgeries with our sweet new greyhound, I got to work on the recipe.
Folks, these pumpkin seed tortillas are amazing! They're gluten-free, grain-free, vegan (dairy-free and egg-free), Paleo and Whole30 compliant AND nut-free. Only four ingredients are required and they're easy to make. On top of all of that, these Pumpkin Seed Tortillas are delicious and super pliable, so just like my original grain-free tortillas, they won't fall apart. That's right, these tortillas will actually hold whatever fillings you put in them!
Health Benefits & Nutrition Info
Pumpkin Seeds, a.k.a. pepitas, make up the majority of this recipe and wow, are they good for you! Not only do pumpkin seeds provide protein and fiber, they contain impressive amounts of manganese, phosphorus, magnesium, copper, zinc, and iron. (source). These minerals are crucial for everything from making neurotransmitters that help us feel relaxed and happy to keeping our bones healthy and making red blood cells. Some of the minerals in pumpkin seeds even act as antioxidants or are used to make antioxidants in our bodies. So, yeah. Pumpkin seeds might be small, but they sure are mighty!

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, by Unknown

dairy-free

Healthy Chocolate Chip Muffins - Grain-free, Vegan, Paleo

These Chocolate Chip Muffins are so good for you that you can't consider them a treat! Made mostly of almond flour, they're nutritious, lower in sugar and carbs than most muffins, free of most common allergens, Paleo and vegan. Treat yourself and nourish yourself with these grain-free chocolate chip muffins!

Believe it or not, these Healthy Chocolate Chip Muffins were inspired by Starbucks' chocolate chunk muffins. Hopefully I didn't lose any of you by making that confession. Stay with me, folks. I will explain, and I promise the recipe is worth it!The holidays and two months that followed were a blur. I was so busy that I could barely remember my first name and felt like a hot mess most of the time. I tried to stay on track with planning out healthy meals, grocery shopping and cooking nourishing meals for my family, but life doesn't always go as planned. More than once, I found myself in the Starbucks drive-thru desperate for coffee and something to feed my kids.Being desperate and sleep deprived, I didn't have the will power to say "no" when my son requested a chocolate chunk muffin. I knew it was loaded with gluten and sugar and didn't offer many nutrients for his growing body, but no mom is perfect. *sigh* At least I learned a couple of things from those muffins. One, that my son absolutely loves chocolate chip muffins! Two, the muffins confirmed that like me, a lot of gluten-containing foods give him a tummy ache. Knowing that my son loved chocolate chip muffins so much, I set out to develop a recipe for a chocolate chip muffin that my son could eat, one that was free of most food allergens and actually good for him. I nailed it! These Chocolate Chip Muffins are awesome and my kids absolutely love them. *happy dance*Not only are these Chocolate Chip Muffins loved by adults and kids alike, they're free of eggs, dairy, soy, corn, and gluten. Thanks to cassava flour, these Chocolate Chip Muffins are not only gluten-free, they're completely grain-free! But don't worry, these muffins aren't crumbly or gummy like most gluten-free and vegan baked goods. These Chocolate Chip Muffins are moist and have great texture and structure, all without xanthan or guar gum!
Hold on, it gets even better. This recipe also uses minimal amounts of natural sweeteners, meaning that they contain less sugar than most muffins and still fall under the Paleo-friendly category. Yippee!

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, by Unknown

dairy-free

1 Eating Habit, 6 Tips & Over 30 Recipes to Help You Improve Your Health This Year!

Popular diets differ in the amount of protein and fat they recommend, but all of the diets supported by research recommend one thing: plenty of low carb vegetables. That one eating habit really can improve your health! If that's one of your goals this year, set yourself up for success by checking out these six tips and over 30 recipes!

If only I had a dime for every diet that was ever popular. I would be rich! There have been more diets throughout the years than I can count, and new ones are making waves all the time. The newest diets I've heard of are the THM (Trim Healthy Mama) and Slimming World, but also popular right now is the vegan diet, raw diet, 21-day Fix, Paleo diet, Primal diet, low carb diet, keto diet, Banting diet, and South Beach diet. In the past, the Atkins diet was popular along with Weight Watchers and juicing, and the macro diet made an appearance. The Mediterranean and low fat diets are probably the most well known, and both along with the DASH diet are recommended by many doctors and dieticians. Trying to keep track of all of the diets out there makes my brain hurt!
I think the most confusing thing about all of these different diets is that most are supported by research showing that said diet aids in weight loss and improves blood pressure and cholesterol levels. How can this be when the amount of carbohydrates, fat and protein differs so drastically from one diet to another? Well, while the amount of macronutrients one should eat is often the source of contentious debate, all of these diets have one thing in common: they all recommend eating plenty of low carb vegetables. "While the amount of macronutrients one should eat is often the source of contentious debate, all of these diets have one thing in common: they all recommend eating plenty of low carb vegetables." The amount of macronutrients you eat will certainly impact your health, but I've read enough research to believe that much of the benefit from these diets comes from eating lots of low carb vegetables. Low carb vegetables are an incredibly rich source of vitamins, minerals and antioxidants that are needed to keep the body healthy. They also contain lots of fiber, which helps to stabilize blood sugar levels and keeps the digestive system moving as well as helping you to feel full. All of that together helps you lose weight and feel great!

In the days of the food pyramid, the amount of vegetables to eat each day was a confusing topic. The USDA recommended a certain number of servings, and what constituted a serving varied from one vegetable to another and whether or not that vegetable was cooked. Perhaps confusing was an understatement? But you can take a deep breath because I'm here to tell you that it doesn't have to be that difficult! Truly. You don't need to compare your food to your fist or weight it or memorize what constitutes a serving. All you need to do is use your eyes: every time you eat, aim to fill half of your plate with low carb vegetables. That's it! "Every time you eat, aim to fill half of your plate with low carb vegetables."In order to make sure this simple, I'd like to take a minute and specify what low carb vegetables are. Low carb vegetables are vegetables that grow above ground. The one exception is winter squash (pumpkin, butternut and acorn squash), which contains more starch than other vegetables that grow above ground. Vegetables that grow below ground, such as tubers and root vegetables, contain more starch and are not considered low carb vegetables. Corn are peas are sometimes considered vegetables, but they're actually grains and legumes and also do not count towards your low carb vegetable goal.Now that you know that low carb vegetables are vegetables that grow above ground, it might be helpful to hear some examples. Leafy greens like spinach, kale and lettuce grow above ground, as do tomatoes, peppers, mushrooms, and eggplant. Summer squash like zucchini and yellow squash, cucumbers, and cruciferous vegetables, like broccoli, cauliflower and Brussels sprouts also grow above ground and are considered low carb vegetables. Onions and garlic are included in this list, too. There's quite a lot of low carb vegetables!Hopefully I've provided enough clarity as to what is considered a low carb vegetable. My goal is to make eating more vegetables as easy as possible for you! On that note, I've dedicated this post to telling you about six tips you can use to get more low carb vegetables in your diet and simple recipes to go with each. All of the recipes are gluten-free, and most also follow at least one of the diets I mentioned above. My hope is that you find some vegetable recipes that tickle your taste buds!

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, by Unknown

dairy-free

Individual Maple Pecan Pumpkin Pie Tarts - Grain-free, Vegan

These individual Maple Pecan Pumpkin Pie Tarts are the perfect size for each of your Thanksgiving guests, yet they're bursting with flavor thanks to the pecan crust, maple glaze and perfectly-spiced pumpkin pie filling! Since they are gluten-free, grain-free, egg-free and dairy-free (vegan), they can be enjoyed by just about all of your guests, even those with food allergies. Get out your muffin pan and give these a try!

I love pumpkin pie. Like, really love pumpkin pie. Forget the turkey, pumpkin pie is the Thanksgiving food I look forward to the most!
However, it has not always been a love affair with pumpkin pie. When my kids were babies and their sensitive little tummies required me to follow a restrictive diet, I found my beloved pumpkin pie on the chopping block. Gluten-free crust was easy enough, but pumpkin pie is a custard, after all, and I couldn't eat eggs! I also couldn't eat dairy while I was nursing, and the thought of pumpkin pie without a huge glob of whipped cream was...upsetting. I might as well skip the pumpkin pie completely! Yet, pumpkin pie is only on the menu (or should I say, accepted as part of the menu) once a year. So what's a girl to do?
Figure out a recipe for an egg-free pumpkin pie with a yummy maple glaze, that's what a girl should do! And figure it out, I did.

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, by Unknown

dairy-free

15 Minute Sauteed Kale with Balsamic Glazed Shallots - Paleo, Vegan, Whole30

Want to include more kale in your diet but don't know how? Balsamic glazed shallots give amazing flavor to this vegetable side dish with lacinato kale (a.k.a. dino kale, Tuscan kale and black cabbage) as the primary ingredient! It's quick and easy to make as well as gluten-free, vegan, Paleo, low-carb, keto and Whole30 friendly. This Sautéed Kale with Balsamic Glazed Shallots will make you love kale!

Most people know that kale is super nutritious, but not everyone knows what to do with it. Hiding kale in smoothies is one way to incorporate kale into your diet; mixing it with romaine in a salad is another, like I do in this Chopped Italian Kale Salad. But what about cooking kale, making it into a vegetable side dish so good that kale can shine as the star and make you proclaim, "wow, I love kale!"

Well, this recipe is it, folks! This Sautéed Kale with Balsamic Glazed Shallots might be simple, but it is mighty. The short list of ingredients come together perfectly to let the best flavors shine. And because it's so simple, you can have it one the table in 15 minutes or less. Minimal cooking time also means that the kale will have the perfect texture (softened, but not mushy) and maximum amount of nutrients.

Pine nuts are an optional but delicious addition to this Sautéed Kale with Balsamic Glazed Shallots. Even with the pine nuts, this recipe is gluten-free, vegan (egg- and dairy-free), low-carb, Paleo, keto and Whole30 friendly. If your loved one has an allergy to nuts or if you simply don't have any pine nuts on hand, don't worry, you can eliminate them to make this recipe nut-free, as well. Most of the flavor comes from the balsamic glazed shallots, so this kale is fantastic either way!

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, by Unknown

dairy-free

Easy 10 Minute Cilantro Lime Cauliflower Rice - Grain-free, Paleo, Vegan, Whole30

This recipe was inspired by A Saucy Kitchen. Her stunning photos inspired me to make her cilantro lime cauliflower rice. It was so delicious! The texture of riced cauliflower is similar to that of rice, and the flavors of lime, garlic and cilantro somehow cover up the cruciferous flavor that sometimes overpowers cauliflower. It's a-maz-ing!

This Cilantro Lime Cauliflower Rice is delicious, versatile and nutritious as well as gluten-free, grain-free, dairy-free, nut-free, vegan, low-carb, Paleo, keto and Whole30 compliant. Plus, it's so easy that it can be ready in 10 minutes!

One day a couple of weeks ago, I didn't have much time to make dinner. I like to keep my freezer stocked with cauliflower rice, so instead of following A Saucy Kitchen's full recipe, I microwaved a bag of cauliflower rice and added cilantro, avocado oil, bottled lime juice and a tiny bit of garlic. I was so impressed and so was my husband. I've been making this super easy Cilantro Lime Cauliflower Rice ever since!I decided to share the recipe to help out those of you who may not have much time (or desire) to cook. This is a great go-to side dish. Not only can it be on the table in 10 minutes, it's gluten-free, grain-free, dairy-free, nut-free, vegan, low-carb, Paleo, keto- and Whole30-friendly! It's also a delicious way to eat your veggies!

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, by Unknown

dairy-free

Flourless Banana Nut Muffins - Vegan, Paleo, No Added Sugar

These Banana Nut Muffins are so amazing that you would never guess they're flourless, gluten-free, grain-free, sugar-free, vegan, Paleo and Whole30 compliant! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Banana Nut Muffins are both nutritious and satisfying!

I first read about baking with ground psyllium husks about a year ago. Alissa over at the Whole Life Nutrition Kitchen made kneadable gluten-free bread dough and credited psyllium for making it possible. I was intrigued, but I hadn't tried baking with psyllium until I started formulating this recipe for flourless Banana Nut Muffins. The results amazed me!
In order for you to understand how amazing this recipe is, I need to stop here and talk a little bit about gluten-free and vegan baking. It's difficult - really difficult - to create baked goods with great taste and texture without the structure and elasticity provided by gluten and eggs. Gluten-free and vegan baked goods tend to either fall apart or end up gummy inside. When you are trying to avoid xanthan and guar gums, sugar and/or starchy flours, gluten-free and vegan baking becomes even more difficult.
That's why I was so impressed with these Banana Nut Muffins! They are flourless, which means they're grain-free and gluten-free. They're also dairy-free and egg-free (vegan), and free of sweeteners. That's right, all of the sweetness in these muffins comes solely from the bananas, allowing these Banana Nut Muffins to be Paleo! Yet these muffins could easily be mistaken for traditional muffins that contain gluten and eggs. Not only do they taste great, they're perfectly moist and tender!

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, by Unknown

dairy-free

Chocolate Peanut Butter Banana Smoothie with Coffee! Gluten-free, Paleo & vegan

This Chocolate Peanut Butter Banana Smoothie with Coffee makes the perfect breakfast on the go! With plenty of protein, fiber, nutrients and a little boost from the coffee, this shake will start your day right and keep you going all morning. Paleo, vegan, dairy-free and gluten-free.

I'm back from vacation, and thanks to a smoothie that I saw on the menu of a coffee shop in California, I'm still on my peanut butter kick! While in California, I visited an awesome little coffee shop called Banana Dang. They had a peanut butter, chocolate and banana smoothie on their menu that sounded delicious! I never had a chance to try it, but I left inspired. Without tasting it, I had to guess how to make it. Of course, I also took the opportunity to add spinach, because hiding vegetables in everything I can is what I do :)

What makes this shake so delicious, nutritious and satisfying? A banana, spinach, peanut butter, cocoa powder, chocolate protein powder, instant coffee and milk.

Health Benefits & Nutrition FactsNot only did this smoothie turn out great, it's also good for you! This Chocolate Peanut Butter Banana smoothie with coffee is gluten-free, Paleo, vegan and dairy-free (if you use vegan milk). It's also made without any added sweetener and made with ingredients that offer a lot of nutritional benefits:

Peanut Butter is a source of protein and healthy fats, in addition to vitamins, minerals and antioxidants. See my Peanut Butter Chocolate Chip Cookies post for more details.

Spinach is rich in antioxidants as well as vitamin K, folate, and manganese. See my Pumpkin Pie Smoothie post for more information.

Bananas provide vitamin B6 and vitamin C as well as potassium, manganese, antioxidants and fiber. Because of the nutrients and fiber, bananas are recognized for being good for heart health and digestion (source). Bananas may even help the body produce neurotransmitters! (source)

Each smoothie contains about 20 grams of protein thanks to the protein powder and peanut butter, and only about 10 grams of naturally-occurring sugar. Depending on the type of milk used, the amount of protein in this smoothie could be as much as 28 grams with about 20 grams of naturally-occurring sugar. With so much protein and the fiber from the peanut butter and spinach, this smoothie is super satisfying! Tips & TricksI've included Amazon links to products below for your convenience. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links.

This vegan protein powder can be used to make the Chocolate Peanut Butter Banana Smoothie with Coffee

To make this Chocolate Peanut Butter Banana Smoothie with coffee, I used Orgain Organic Plant-Based Protein in Creamy Chocolate Fudge. It tastes great, has clean ingredients and is sweetened with a natural low-calorie sweetener. I bought it at Costco, but it's also available on Amazon for a comparable price. If you are the type of person that needs to see and touch your choices, I would recommend a trip to Natural Grocers. Not only are their prices exceptionally reasonable for a health food store, but they don't sell anything with artificial sweeteners and have a large selection of both vegan and animal-based protein powders that are sweetened naturally without sugar. Vegan chocolate protein powders I've purchased the BioChem Vegan Protein many times. It tastes great and is one of the most affordable options. The Garden of Life Raw Organic Plant Protein is another great vegan protein powder that contains probiotics and enzymes to enhance digestion. Both of these protein powders are sweetened with natural low-calorie sweeteners, like stevia and/or lo han, instead of sugar.

These vegan protein powders can be purchased at Natural Grocers, but they can also be purchased at Amazon. Both are sweetened naturally without sugar.

Whey chocolate protein powdersNatural Grocers carries a lot of whey protein powders that are sweetened with natural low-calorie sweeteners instead of sugar. A lot of them also come from grass-fed cows! The whey protein powders I've shown below are the Jarrow Grass Fed Whey Protein, Natural Factors Whey Factors, Designer Whey, Blue Bonnet Whey Protein Isolate, Garden of Life Sport Grass Fed Whey, and BioChem Whey Protein.

All of these whey protein powders can be purchased at Natural Grocers, but they can also be purchased at Amazon. All are sweetened naturally without sugar

Need a new blender so you can make silky smooth smoothies? I love my Ninja Master Prep! The blender and food processor (yes, it comes with both) power through every job I throw at them, including making velvety smoothies. And at $40, the Ninja Master Prep costs about $400 dollars less than a Vitamix! This smoothie can easily be made kid-friendly by removing the coffee! It still tastes great and while providing lots of nutrients. Chocolate Peanut Butter Banana Smoothie with CoffeeGluten-free | Grain-free | Dairy-free | Egg-free | Paleo | Vegan | No Added SugarPrep Time: 5 minutesMakes 2 smoothies Ingredients: - 1 ripe banana - 1 cup (packed) baby spinach leaves - ¼ cup peanut butter - 1 scoop chocolate protein powder - 1 Tbsp cocoa powder - 2 cups milk of choice - 2 packets instant coffee
Directions:Place all ingredients in a blender, spinach first (on the bottom) followed by the banana, peanut butter and then remaining ingredients. Add the milk last and blend until smooth.

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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, by Unknown

dairy-free

Healthy & Easy Peanut Butter Chocolate Chip Cookies - Paleo, Vegan, Grain-free

These Peanut Butter Chocolate Chip cookies are perfect for a peanut butter cookie craving! With only five ingredients and in 20 minutes, you could be devouring soft and chewy cookies that are gluten-free, grain-free, egg-free, Paleo and vegan!

Sometimes I just need a cookie, a cookie that I don't have to feel guilty about eating and can make quickly. You know those days. For me it's a comfort thing, so today I'm going to share a recipe for seriously comforting Peanut Butter Chocolate Chip Cookies. They're savory and sweet and about as good for you as cookies can be, plus they're gluten- and grain-free, dairy-free, egg-free, Paleo and vegan!A variation of this recipe is popular on Pinterest, but it contains egg. I wanted to see if I could make Peanut Butter Chocolate Chip Cookies that were vegan and friendly to those with egg allergies, so I tried the recipe with a "flax egg" instead. It worked! Even without the egg, these cookies are perfectly thick, soft and chewy.Including the flax egg, these cookies only require five ingredients. They are so simple to make that a batch can be whipped up and out of the oven in less time than it would take you to run to the store - about 20 minutes, to be exact! Health Benefits & Nutrition FactsWhen I said that these cookies are about as good for you as a cookie can be, I meant it. The peanut butter provides about 4 grams of protein per cookie, and according to the World's Healthiest Foods, peanuts are loaded with a lot of other nutrients:

Peanuts are nutrient dense. They contain the minerals copper and manganese as well as vitamins E, B3, biotin and folate.

Peanuts contain the same heart-healthy monounsaturated fat found in olive oil, oleic acid.

Peanuts are a rich source of antioxidants! Peanuts contain more antioxidants than some fruits, one of the antioxidants being resveratrol, the same antioxidant in red wine.

I minimized the sugar in these cookies as much as possible because I wanted to let the health benefits shine through. While some of the egg-containing recipes called for a full cup of sugar, I only used 1/2 cup of sugar. If you prefer your sweets to be really sweet, you could add more sugar. However, I like the savory and sweet combination! I also like that using only 1/2 cup of sugar in the recipe equates to only about a teaspoon of sugar per cookie (about 5 grams, 8 grams if you count the chocolate chips).

Tips & Tricks:

To make these cookies, I use organic peanut butter from Costco (see my post 30 Organic Pantry Essentials to Buy at Costco). The ingredients are clean and simple - dry roasted peanuts and sea salt - yet it is reasonably priced at around $5 per 28 ounce jar.

Sunspire 42% Cacao Semi-Sweet Chocolate Chips keeps these cookies vegan because they are dairy- and gluten-free. I purchase mine at Natural Grocers, but you can also get them on Amazon.

Easy Peanut Butter Chocolate Chip CookiesGluten-free | Grain-free | Dairy-free | Egg-free | Vegan | PaleoPrep Time: 12 minutesCook Time: 8 minutesTotal Time: 20 minutesMakes about 18 cookies
Ingredients:
- 1 Tbsp ground flaxeed + ¼ cup water - 1 cup peanut butter, creamy - ½ cup sucanat or coconut sugar (for Paleo version) - 1 tsp baking soda - 1 cup semi-sweet chocolate chips Directions:
Preheat oven to 350 degrees. In a large bowl, mix the ground flaxseed and water together. Set aside and let sit for about 5 minutes. While you wait, line your cookie sheets with parchment paper. Add the peanut butter, sugar and baking soda to the flax egg and mix together until smooth using a sturdy spoon. Fold in the chocolate chips. Use about 2 tablespoons of dough and roll into a ball. Place on the cookie sheet about two inches apart. Bake at 350 degrees for 8 minutes. Let the cookies cool a few minutes before devouring. Enjoy!

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, by Unknown

dairy-free

Allergy Busting Green Tea Smoothie with Pineapple and Spinach - Vegan, Paleo

Spring has sprung early around here and massive allergy problems along with it. My allergies have been worse this year than ever in my life, and I've never really had an allergy problem. I've heard lots of people say the same thing, so I'm here to help with a smoothie that has ingredients that help with allergies!But not only will this Green Tea Smoothie put on its gloves to fight your allergy symptoms, it will also provide tons of great nutrients, antioxidants, and fiber, all in a refreshing and delicious smoothie that's friendly to special diets. Yup, this smoothie is gluten-free, dairy-free, nut-free, Paleo, Primal and vegan (with an easy substitution)!Now let's talk more about the amazing virtues of these ingredients, all of which are inexpensive and easily found at your local grocery store:

Green tea contains EGCG, the most biologically active and extensively studied antioxidant in tea. Research has recently found that EGCG may be helpful for relieving allergy symptoms by blocking the production of compounds that cause allergic reactions. Well-Being Secrets has a comprehensive article on the many benefits of green tea that you can find here. Science Daily also has an article that you can read here.

Pineapple contains the enzyme bromelain which is thought to help reduce both the inflammation and mucous associated with allergies (click here, here and here for more info).

Spinach is nutritious for a long list of reasons, but I included it in this smoothie because it contains quercetin, an antioxidant that may help to moderate histamine production (click here for more info). Interestingly, apples are one of the richest natural sources of quercetin, but according to the American Academy of Allergy, Asthma and Immunology, raw apples contain proteins similar to ragweed and can actually irritate allergies in some people. For the complete list of foods from the AAAI that can aggravate allergies, click here.

Lime Juice also contains quercetin. As mentioned above, quercetin is an antioxidant that helps to calm histamine production. Citrus fruits, like limes, are great sources.

Local Honey that is unfiltered and unpasteurized may help with allergy symptoms by providing tiny amounts of local allergens that help the body build up immunity (click here, here and here for more info).

Mint contains rosmarinic acids which helps to fight allergy symptoms by normalizing the number and activity of cells that produce histamines and inflammation (click here and here for more info).

Coconut milk is included for a few reasons. First and foremost, some of the ingredients in this smoothie contain nutrients and antioxidants that are far better absorbed with fat, such as the oil contained in coconut milk. But the oil in coconut milk also has beneficial properties of its own. Research has shown that coconut oil has anti-inflammatory properties and that a specific fatty acid called lauric acid supports the immune system in its fight against viruses. So even if allergies do drag you down, the lauric acid in this smoothie will help your immune system stay strong so you don't get sick on top of it.

If you are getting the feeling that this Green Tea Smoothie rocks, you are right! Not only is it refreshing and delicious, it's nutritious, friendly to special diets and may help soothe allergy symptoms. As an added bonus, this Green Tea Smoothie just happens to be a fun color of green for St. Patty's Day!To make this Green Tea Smoothie with Pineapple and Spinach nice and smooth, I don't use a Vitamix. It's just not in my blood to spend $400 on a blender! Instead, I use my trusty Ninja Master Prep that I've had for several years. I grinds up ice and spinach like a champ and it's only $30! $370 saved. That's my kind of gadget! On to the recipe.

This gluten-free, dairy-free, nut-free, paleo and vegan smoothie contains pineapple, spinach, fresh mint, green tea, coconut milk, honey and lime juice.

Allergy Busting Green Tea SmoothieGluten-free | Dairy-free | Nut-free | Vegan | Paleo | PrimalTotal Time: 5 minutesMakes 2 smoothies Ingredients:-   2 ½ cups frozen pineapple chunks-   1 ½ cups (packed) fresh baby spinach
-   ¼ cup (packed) fresh mint leaves
-   1 can coconut milk
-   1 ½ cups brewed green tea, cooled
-   1 Tbsp lime juice
-   1 Tbsp local honey (use agave syrup for vegan option)
-   1 cup ice, more if needed

Directions:Place all ingredients in your blender or Ninja Master Prep, with the spinach and mint leaves at the bottom and pineapple and ice on top. Blend 1-2 minutes, or until smooth.

This smoothie is delicious and refreshing, but it's also super nutritious and contains ingredients that may help soothe allergy symptoms! Gluten-free, dairy-free, nut-free, vegan, paleo and primal.

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, by Unknown

gluten-free

Fluffy Grain-Free Pancakes with Maple Butter Sauce - Gluten-free, Vegan, Reduced-Sugar

This recipe is back up! I apologize to anyone who came here for this recipe but was unable to find it. It is here to stay now and just as awesome as ever. I hope you enjoy these fluffy, delicious pancakes!

These gluten-free and vegan pancakes are more nutritious than traditional pancakes and taste like a cinnamon roll with the reduced-sugar Cinnabun Sauce!

Did you know that there is such a thing as "National Pancake Day?" I'm serious! National Pancake Day is March 7th this year. While you may be rolling your eyes thinking that this country will name a day to celebrate anything, National Pancake Day was started by IHOP as a fund raiser. Guests are served free pancakes in return for a charity donation. IHOP created National Pancake Day with good intentions, but I'd like to encourage you to be good to a charity and good to yourself by making these Grain-Free Pancakes with Maple Butter Sauce instead. Why, you ask? Because not only are these pancakes more nutritious than typical pancakes and friendly to special diets (gluten-free and vegan), the Maple Butter Sauce has less than half the sugar of regular maple syrup!Regular maple syrup contains 53 grams of sugar per 1/4 cup serving (which is the typical amount of syrup used for a serving of pancakes). In comparison, this Maple Butter Sauce only contains 19 grams of sugar! But I promise you won't feel deprived. The combination of these Grain-Free Pancakes with this Maple Butter Sauce tastes like a Cinnamon Roll from Cinnabon. It's so, so good!Not only does this Maple Butter Sauce have less than half of the sugar of regular maple syrup, these Grain-Free Pancakes are also more nutritious. Almonds are a good source of biotin, vitamin E, magnesium, potassium, manganese, copper and calcium. In addition, their composition of healthy fats, protein and fiber help with feelings of satiety and blood sugar balance, both of which help with weight loss and heart health. But there's more to it than that. Almonds are rich in monounsaturated fats, which research shows are good for cholesterol levels, and evidence shows that magnesium is good for blood pressure. Add to it the antioxidant potential of the vitamin E, copper and manganese and almonds are a nutritional powerhouse! (source, source)

Make your next pancake breakfast more nutritious, allergy-friendly and lower in sugar with these gluten-free and vegan Pancakes with Cinnabun Sauce!

Here are a few tricks you need to know to make these pancakes:

Gluten-free and vegan pancakes cooking to perfection on the All-Clad 11" square griddle

Use potato starch! Tapioca starch does an excellent job of making my Grain-Free Tortillas stretchy and pliable, but it makes these pancakes gummy on the inside. Be sure to use potato starch for pancakes that are thick and fluffy.

Cook at low heat! Not only does almond flour burn easily, but using a low heat setting on your burner allows the inside of the pancakes to cook before the outside burns. I set my burner at 2.6 out of 9.

Use a good griddle! I just replaced the one I had for years. While the one I had was okay and last several years (Cuisinart), I love the All Clad Griddle I just bought! It is free of PFOS, one of the toxins that is sometimes found in non-stick pans. I wanted to avoid those toxins as much as possible without going back to a ceramic griddle, which I tried several years ago and did not like.

And with that, let's get on with the recipe so you can make these delicious Grain-Free Pancakes with Maple Butter Sauce for Pancake Day!

These pancakes are a more nutritious, allergy-friendly, and reduced-sugar option for National Pancake Day

Grain-Free Pancakes Gluten-free | Grain-free | Vegan | Dairy-free | Egg-free | Sugar-FreePrep Time: 5 minutesCook Time: 15 minutesTotal Time: 20 minutesMakes about 6 pancakes Ingredients:- 2 cups almond flour- ¾ cup potato starch- 1 Tbsp baking powder- ¼ tsp salt- ½ cup applesauce- 1 ¼ cup water or plain and unsweetened non-dairy milk Directions: Get a griddle heating to LOW – MEDIUM-LOW heat (I use a setting of 2.8 out of 9). In a large bowl, wisk together the dry ingredients. Wisk the wet ingredients in a separate bowl and add to the dry. Wisk together until smooth. Spread 1 teaspoon of coconut oil around the griddle and wait 1 minute to let the oil get hot. Drop batter onto the griddle by the 1/2 cup. The batter will be slightly thicker than typical pancake batter, so use the back of the measuring cup to spread it a little. Let it cook for a few minutes, or until the top starts to look dry around the edges and the bottom is slightly browned, about 2-3 minutes. Flip and cook for another 1-2 minutes, until the other side is slightly browned, as well. Remove from heat and let set for a few minutes before serving. Enjoy with Maple Butter Sauce (recipe below). Maple Butter SauceVegan Option | Dairy-free Option | Reduced SugarMakes about 18 ounces Ingredients:- ¾ cup (6 oz) maple syrup - ½ can (about 7 oz) coconut milk - ½ cup (1 stick) of butter (Spectrum or Nutiva non-hydrogenated Shortening for vegan option) - 1/8 tsp cinnamon Directions: Heat maple syrup and coconut milk in a small saucepan over low-medium heat. Once it’s at a simmer, remove it from the heat and wisk while adding the butter or vegan butter, a couple of tablespoons at a time. Add cinnamon and wisk well. Drizzle over pancakes and enjoy!

These gluten-free and vegan pancakes are more nutritious than regular pancakes and taste like a cinnamon roll with the Cinnabun Sauce, which has half the sugar of maple syrup!

This pancake recipe was inspired by a post by The Daily Dietribe that is no longer available. amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "false"; amzn_assoc_tracking_id = "tastea-20"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "Blanched Fine Almond Flour"; amzn_assoc_default_search_phrase = "almond flour blanched fine"; amzn_assoc_default_category = "All"; amzn_assoc_linkid = "a7449983c6c121f3d73658ac0ba6df47"; Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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Lots of people think they are limited to tasteless food when they switch to a healthy or restricted diet. Well my name is Laura, and I started this blog to prove that wrong! I share all sorts of recipes here, from Paleo to vegan, Whole30 to AIP. All are gluten-free, low-glycemic, extra nutritious and delicious. If you have a craving for taste, it's my hope that you find something to satisfy it here!

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