The Blog

A paleo and vegan version to make your own fancy coffee at home!

Easy and delicious cranberry sauce recipe that is paleo and vegan!

A vegan and paleo version of everyone's favorite 7 later bar!

A healthy and simple twist on the famous Reese's Eggs!

Whatever your weekend plans are include making these cookies!

This chili has the best flavor, is full of great ingredients and comes together an under an hour.

The perfect snack for a busy day!

The easiest and simplest delicious caramel sauce

This paleo & vegan "Nutella" is easy and is a dream on french toast, bread, in cookies, or just eaten by the spoonful.

Flourless, Vegan, and Paleo Brownies. These are incredibly fudgy but with a nice crisp edge. Pair with vanilla ice cream and my goodness, they are insane.

A Black & White Mocha is traditionally done with both white mocha and mocha sauce and loaded with sugar and dairy. Mine uses both my condensed milk & mocha sauce, making it taste amazing but made without the 50 grams of sugar!

Sugar cookies without all the refined sugar but perfectly soft on the inside and crunchy on the outside, and sweet enough to enjoy with or without frosting!

Delicious healthified almond butter hearts, basically a copycat of Reese's pieces that are flourless and filled with good fats and protein!

A copycat of the Mosses Tooth Diablo Sticks in Anchorage, Alaska!

This is vegan, paleo and made without refined sugar but do not worry there is plenty of maple syrup to bring you back to your childhood!

The perfect snack for a busy day!

Cuban Coffee Without All the Sugar and Diary

Like a taco in a bowl

This dessert has all the Christmas feels and is such a decadent treat for neighbors, family or yourself!

This comes together in 30 minutes and is creamy, comforting and just perfect winter meal!

These are refined-sugar free, paleo, egg-free and give me all the feels of the ones I ate growing up!

It is so creamy I promise you will not even miss the dairy!

Easy whipped cream recipe that is paleo and vegan!

Helping make Holiday shopping a little easier

After I had a second flare up, my dermatologist recommended something called “patch testing”.Q1

My OG Cranberry Sauce recipe that is a family fav!

Take a break this afternoon and make these so you can enjoy a good s'more tonight!

Store bought powdered sugar is filled with refined sugar and cornstarch.

This creamy bisque makes for the perfect comfort food.

My story has been one of “both and”. It has been both hard and joyful; painful and beautiful; devastating and rewarding.

A salad that has everything we love about Fall in one bite!

There is balance for me. I must allow myself to feel but not allow my view of myself to shape, drive, and control me.

Whatever your weekend plans are include making these cookies!

The paleo diet, also known as the caveman diet, focuses on nutrient-dense food that nourishes our bodies. It promotes optimum health by reducing inflammation and balancing blood sugar.

Sharing my favorite prime day deals!

This chili has the best flavor, is full of great ingredients and comes together an under an hour.

The outdoors, escaping from everyday life is something that re-grounds me. The Alaskan in me craves nature and the healing and restoration it brings.

The recipe you have all been waiting for is here! Seriously though, this Apple Cinnamon Bread is to die for. It may be vegan and paleo but I promise you will not be able to tell the difference. It is everything we love about Fall in one bite.

Anyone else have blueberries in your fridge or freezer? Growing up in Alaska we would always pick blueberries in August and September.

It is finally soup season! This soup is easy to make, full of vegetables and makes for a great lunch or dinner.

I truly believe, if we take the time to allow our bodies to heal, nourish it with nutrient dense food, sleep, and conduct adequate movement, healing is on the other side. Hold onto hope and keep fighting because my story is a testament that healing is possible and it will not last forever.

Fall is officially here! This recipe is a labor of love! It took four times to perfect it but it was worth the effort!

When I noticed my stomach worse, I switched to paleo about a year ago and continue to follow it now. No matter what I ate, even if it was raw almonds, chicken, or roasted veggies, my stomach would hurt and become bloated. During the same time, I navigated a season of rest which meant most of my days were spent in bed. The season allowed my body to recover and heal.

These are the easiest pumpkin cookies you will ever make. I used Simple Mills cake mix to keep it paleo but feel free to use whatever you have in your pantry!

When I lived in Anchorage, a local restaurant did a cookie skillet with caramel sauce and ice cream on top. They served it warm and it was to die for. I still think about it so I decided to create a paleo and egg free version.

I figured breaking this into three different posts would be easiest. My relationship with food changed over the years. I want to share what I did when the stomach/health issues flared, what I did when I was at my worst, and where I am at now after seeing significant healing and improvement.

So where am I now? To be honest I am still figuring it out. There are times I do not want to eat dessert because the voice of shame comes back because I am fearful about causing gut issues. Finding balance when it comes to food is not easy and is a daily practice.

This vegan mac & cheese hits the spot. The best part is there is no soaking cashews or making your own sauce.

I originally was not a chocolate lover (I know strange) but in the last few years I started to like it more and more. Brownies are starting to be my thing- especially cold.

Do you ever hit Friday just grateful you made it through the week? To be honest, last week was one of those weeks. It seemed like everything planned changed to a no. Everything I thought I had under control went sideways.

Sharing my favorite nut milk recipe today. Enjoy it with a bowl of granola or an at home almond milk latte

A look at some easy tips to modify your dessert routine.

I woke up to Pumpkin Spice Latte (PSL) season even though it still feels like summer in Nashville! I am all about jumping on board for everything pumpkin spice so obviously I created a vegan and paleo pumpkin spice sauce.

Just make these. Seriously, they are a crowd pleaser, easy to do and you can add whatever kind or amount of ice cream that your heart desires.

If you are struggling with irritable bowel, autoimmune disease, pain, fatigue, migraines, or any medical disease there is hope. You know your body best so be your own advocate. I know the journey feels long, impossible, disappointing but do not settle. You are worth it so show up for yourself, even when you do not want to because it is arduous.

You all asked for dinner ideas and this will quickly become a crowd favorite. It is easy to whip together and can be prepared the morning or afternoon before dinner. I love to serve it with a side of green beans and sweet potatoes but it would pair great with rice.

The other day my mind started going all sorts of ways. I could tell I was sinking into a worst-case scenario mindset. As my mind started to race so did my heart, which in turn triggered my anxiety. I could tell my body was physically responding to what I was thinking and feeling.

Have you ever had Go Marco Bars? My husband loves them so I decided to try and make something similar. These have 5 ingredients and take less than 10 minutes to make. You can roll them into balls or bars.

Have you ever heard of the term “fight or flight”? It is known as the stress response. It activates when stressed or in danger to keep us from harm. When fired in a dangerous situation, it helps us survive to live another day. Unfortunately, this response does not just happen if you are running from a tiger.

Any chocolate lovers out there? If so, you are going to love this no sugar added, vegan and paleo chocolate milk. It is naturally sweetened with dates, and is delicious in coffee. You also do not strain cashew milk which makes for an easy clean up!

I do not know about you but lately my heart, soul, and honestly body feels heavy. The uncertainty we are living in takes a toll on me. I have allowed myself to live in fear, to accept it as true, and allow it to seep into almost every aspect of my life. specific skin.

Blueberries are in season and this is a fantastic way to use them! These are easy to pull together, totally vegan, refined sugar free, oil free, and gluten free. The maple lemon butter kicks it up to a whole new level and the grass-fed butter can easily be replaced with vegan butter.

Crazy snack girl over here! Anyone else? Seriously though, I think I love snacks because I am not limited to choosing one thing. I can have a little bit of everything. I thought I would share some of my favorite healthier options for snacks.

This is such a stellar example of why it is important to read labels. I mentioned it before but small changes can make lasting impacts. Choosing the marinara sauce without added sugar and inflammatory oils is a small but meaningful change.

I thought I would share my Energy Bite recipe because we could all use a little more energy on this Wednesday, right? Honestly though, this is a great snack to keep in the fridge to grab before a workout or rushing out the door.

It is peach season here in the south and although I love them most in a crisp they are also very delicious in a salad. This recipe is easy and so yummy. The goat cheese mixes in great and makes the salad creamy, light and flavorful.

I would highly recommend consulting with a dermatologist to build out a tailored approach for your specific skin. For me, the tailored approach by the dermatologist means that I no longer buy a host of products (R&F, Ulta, BeautyCounter, etc) thus saving money and ultimately have better results for my specific skin.

I love a good turkey burger over a bed of lettuce. I made this on a whim and loved it! It is very easy and versatile which makes for a perfect weeknight meal. I used rice crumbs in this recipe but if you want to keep it grain free just swap it for almond flour.

Did you know that sugar is 8 times more addictive than cocaine? Sugar is said to be the root cause of our obesity epidemic and chronic diseases.

Some types of natural sugar include raw honey, pure maple syrup, blackstrap molasses, and coconut sugar. The main difference is these occur in their natural form (not refined or processed) and have some beneficial health properties. For example, honey contains high vitamin and mineral contents as well as antimicrobial benefits, which is why it has been known as a healing food for quite some time.

I am sharing one of my all-time favorite recipes- fudgy brownies with crispy edges, SO good. If you need an easy and delicious dessert for the holiday weekend, look no further. It is Gluten Free, paleo, egg-free and refined-sugar-free but I promise no one will be able to tell.

Sugar is literally a drug for our bodies. When we eat sugar, our bodies release something called dopamine which basically means sugar activates pleasure.

I am a big fan of Funfetti cake so I wanted to make it for my birthday this year. However, don’t wait until your birthday to make this. We can always find a reason to celebrate right? This recipe is easy and can be paleo and vegan with a few tweaks. I cannot find paleo sprinkles, so unfortunately those have refined sugar but they are dye free.

Store bought powdered sugar is filled with refined sugar and cornstarch. My powdered sugar is made with pure maple sugar and a little bit of arrowroot. I promise it is even better than store bought both tastewise, and healthwise.

Instead of Topic Tuesday today, I thought I would share an easy and perfect summer recipe. I always loved my Mom’s chicken salad and knew I needed to make my own version.

I made @halfbakedharvest Cinnamon Toast Crunch recipe and had to make a glutenfree and refinedsugarfree one. I hope you enjoy!

Sugar is a sneaky ingredient and is in all the fun drinks like an iced mocha I decided it was time to create my own mocha sauce. Let me tell you- it will make you not miss Starbucks at all. Enjoy an iced mocha with all the yumminess but without the sugar crash.

For Topic Tueaday, I shared about my goal of saying no is to create opportunity to spend my time on things I value most in life. It took me years to feel confident in saying no if it is not an unmistakable yes.

Now, most of us are at home and busyness ground to a complete halt. We are spending more time with our families, in the kitchen and maybe even in our yards. Although we are in a hard and challenging season, time is a new gift. Time creates opportunity to enjoy your house, the outdoors, and time with your family. All of this made me realize I need to carry over some of this time when life starts going again.

This recipe is easy to do and always a crowd pleaser. It is a fantastic way to up your taco game.

One way I improved my wellbeing was by avoiding the scale. I used to go on it two/three times per week. Now, I only went on it once the last three/four months. Muscle weighs more than fat. When I start to exercise, specifically weightlifting, I gain weight.

This year I have found the important of exercise for my health, both physically and mentally. It is easy to feel let down after working hard at the gym (or in this case my garage) and not seeing the desired results. Exercise produces results beyond what we can see. Regular exercise results in profound positive impacts on depression, anxiety, ADHD, stress and can improve memory, boost overall mood and much more. For me, regular exercise gives a sense of wellbeing. I have more energy, more confidence, I sleep better at night and overall, and I just feel better about myself and life.

Last weekend we went to a farm and picked strawberries so I obviously had to make a strawberry crisp. It turned out so yummy, I could not wait to share it with you! If you do not have strawberries on hand, no worries as any berries will work.

No one ever looks back on their life thankful for their stuff or the things they bought. I want to make sure that I am able to passionately pursue my hobbies and desires to the fullest. For us, it means removing the things we do not use and practice mindfulness when we purchase something. It is about quality not quantity.

Rest in the truth and free the lies. It is a simple concept but requires an arduous effort to master. Do you recognize when shame starts to creep in? It is help to analyze what you are listening to and where your thoughts are taking you. Evaluate your actions and then act. Do not rest in shame, or lies. Shift your mindset and perspective into truth.

Circumstances change. They always will. Do I put my worth in my circumstances? In what I am doing today? In what I look like today? If I did, it would be fleeting. I would not be setting myself up for success but rather disappoint and failure because life is ever changing.

Roasted butternut squash is one of my all-time favorite side dishes. Although, I sometimes opt for the already cubed butternut squash it is noticeably better if you buy it and chop it yourself. It’s worth the effort, trust me. I love to use any leftovers we have on salad, my favorite being my “Burger Up” house salad.

Take some time today or this weekend to reflect and journal some of the things/areas you want to let go of. As I started to list out mine, I was shocked with what I am still holding onto. After the first one, the ideas and thoughts kept on flowing. It was clear I needed to write it down. There is something healing about committing it to paper. It is a small step but a first step in letting go.

There is beauty even in this season. Part of the beauty is the gift of time. I want to use this time to look deeper into my soul, spirit and heart. I want to actively be working towards the best version of myself. I desire to put habits into practice to carry over into all seasons.

It is the perfect time to grill out and make this easy Greek salad. I generally make this with my Greek Chicken and Tzatziki sauce.

One way I mindfully snack is by cutting and preparing my vegetables and fruit. After, I put it at eye level in the fridge. Anytime I open the refrigerator, the first thing I see is easily accessible prepared veggies and fruit.

Eat how you want to feel for better health, performance, and well-being.

Easy Whipped Coffee made with reduced sugar. Serve cold or hot.

This banana bread is delicious and will have your house smelling like a world class bakery.

What can you do to make this holiday special? Can you hide Easter eggs (or just little treasures if you do not have eggs) around the house for your kids to find? Can you make a special dessert? Can you Facetime loved ones while you are sitting around your table?

As we are all home more, this is an exceptional opportunity for us to spend some time deep cleaning and organizing the clutter. There is a lot in our lives we cannot control but we can control the cleanliness of our homes.

The time for Greek Tazatziki bowls is here and grill season is upon us! This recipe is very easy to do and the best part is you can prep it ahead of time (like nap time).

Tip Thursdays are about making small changes for a significant impact down the road. Trying something new does not have to be huge. It can be a small change, or a small step.

Recently, my anxiety felt more crippling. I have struggled with anxiety since high school. Through the years and through many doctors, I learned about “Candida” which is a yeast overgrowth in my gut.

A versatile and flexible recipe meaning you can use any nuts, nut butter, protein powder, or dried fruit in your pantry. As long as the measurements are the same, it will turn out great.

Washing produce is important to prevent foodborne illness and reducing your exposure to pesticides. For good food hygiene, learn how to wash produce, regardless if it is organic or conventional.

It is easy to make and satisfies both sweet and savory lovers. I use a cracker for this but you can do bread or a rice cake!

I use my planner to track workouts, appointments, work, Instagram posts, meals, and overall goals for the week. I normally sit down on Sunday and plan my week. It helps me stay organized and frees up mental space.

One of the best ways is improve overall well-being stems from good sleep. I know everyone is not in a season where prioritizing sleep is an option (Any moms out there?) but if you are, it is crucial for your immune system.

I want to share our pizza recipe. My husband’s part always includes mozzarella. I generally do sheep & goat’s milk feta on mine. I use any leftover meat we have from the week as a topping.

For me, snacks can be a life saver. I carry an RX bar and other goodies in my purse for “emergencies”. You know the times where you run late and forget to eat breakfast, errands take longer than planned, or someone brought donuts to work?

Have you heard of intermittent fasting? I thought it would be a pertinent topic to touch on since it is popular now. I personally participated in intermittent fasting for the last couple of years and still regularly partake.

Burger Up is one of my favorite restaurants in Nashville. I love their house salad and consume it every time I go. I figured I would try to make it at home.

Did you know that 43% of adults drink less than 4 cups of water a day? According to Mayo Clinic, women need about 11.5 cups and men need 15.5 cups. Keep in mind those are averages so other factors like exercise, pregnancy, overall health and environment may change the amount your body needs.

There are a host of benefits to regular physical activity- better sleep, boosting mood, increased energy and sex drive, combating health conditions and diseases (metabolic syndrome, anxiety, high blood pressure, depression etc.), and helping to regulate weight.

Do you make your own nut butter? It's so easy! I love making cashew butter because it’s way cheaper to make than buy it from a store.

It is paleo & egg free! I use grass-fed butter but you can sub palm shortening if needed.

Tip Thursday will be focused on small digestible changes capable of making an extensive impact as time progresses.

After workout lunch- Trying out a sheep yogurt I found at Whole Foods & added all the toppings 🤗

Recently, I made a goal to go through every drawer, room, closet and cabinet in our house. Even though I wouldn’t consider myself a minimalist, my desire is to get rid of clutter and unused items. For me, being in a space that has less and is clean provides so much more peace and comfort.

Growing up I was overweight and had a problem with indulgence. We really didn’t eat a lot of junk food in my house (my Mom is an amazing cook) so when I would go to a friend’s house or away from my parents I consumed so much junk food I would make myself sick.