Supercharged Vanilla Chia Pudding Smoothie Parfait 

When you can’t decide between chia pudding or a green smoothie… have them both! This Supercharged Vanilla Chia Pudding Smoothie Parfait is so delicious and has so many great healing properties to it while being a healthy, low-carb meal. A dash of cinnamon and vanilla help to bring in the warm tones of the Autumn season.

This recipe features Love Good Fats that helps support a low carb diet. You’ll love that their shake powder only has 2g of sugar per serving; it’s also gluten-free, soy-free, keto-friendly and nonGMO Project Verified. 

Chia pudding is great because you can whip it up the night before and have it ready to go the next day. PLUS Chia seeds are a great source of protein, fiber, and amino-acids - it is one of the best superfoods. Combine it with a nutrition-dense green smoothie and you’ve got a great low carb breakfast or snack!

Supercharged Vanilla Chia Pudding Smoothie Parfait 
Supercharged Vanilla Chia Pudding Smoothie Parfait 

Supercharged Vanilla Chia Pudding Smoothie Parfait 

What You'll Need:

Chia Pudding:

1 scoop Vanilla Milk Shake Powder

6 tbsp chia seeds

2 cups coconut milk, unsweetened

1 tbsp hemp seeds

2-3 drops stevia (optional)

Smoothie Base:

2 cups spinach

1 scoop Vanilla Milk Shake Powder

1/2 small avocado 

1 1/2 cups coconut milk

1/4 tsp cinnamon 

1 tsp spirula 

1-2 drops stevia (optional)

6-8 ice cubes


Unsewtweened coconut chips

Hemp seeds

1 slice of a mission fig

What You'll Need Know

  1. In a mixing bowl add in chia seeds, hemp seeds, 1 scoop Vanilla Milk Shake Powder, stevia (optional), and coconut milk. Whisk together for 60 seconds. Let it sit for a least 30 min, or overnight. 

  2. While the chia pudding is setting, in a high-speed blender, add in the smoothie base ingredients and blend for 45-60 seconds, until smooth.

  3. To make the parfait, add in smoothie as the bottom layer followed by a layer of chis pudding, and a layer of smoothie.

  4. Top with coconut flakes, hemp seeds, and a slice of a mission fig (optional)

  5. Recipe makes 2 servings.

Raspberry Strawberry Coconut Milk Chia Pudding - Gluten Free, Dairy Free, Keto Breakfast

Raspberry Strawberry Coconut Milk Chia Pudding Keto Breakfast -

Your morning just just about to get sweeter!

Waking up for this strawberry-raspberry chia seed pudding is a great way to bring excitement to your day!

This is such an amazing combination. It's especially nice with the creamy homemade coconut milk and a touch of sweetener, like stevia. The chia seeds offer a punch of antioxidants, fiber, protein, healthy fats, calcium, manganese, magnesium, and phosphorus. The healthy fats in the chia seeds also help you feel full and satiated.

Mix it up the night before and grab a snack-sized jar on your way out the door in the morning or have it as breakfast or snack. It's real delicious treat!

Strawberry-Raspberry Chia Seed Pudding

Recipe makes 2 servings

What You'll Need

2 cup homemade coconut milk

6 tbsps cup chia seeds, divided

1/4 cup raspberries, fresh or frozen

2-3 strawberries, fresh or frozen

2-3 drops stevia, or natural sweetener of choice

2 scoops collagen


2 tbsp nut butter (I used GroundUp PDX Classic Smooth)

unsweetened coconut shavings

2 sliced strawberries

What You'll Need To Know

Add coconut milk, raspberries and sweetener to a blender and blend for 30 seconds to one minute. In two pint-sized mason jars or bowls, add 3 tbsps chia seeds to each jar.

Divide contents of the blender between the two jars. Stir with a spoon or put a lid on both jars and shake. If shaking, make sure all of the seeds from the bottom get mixed in.

Refrigerate for at least an hour until the chia seed pudding thickens.


Basic Girl Baked Salmon & Citrus Broccoli Dinner - Keto, Paleo, Low Carb

This might seem like such a basic weeknight meal, but sometimes simplicity is just what you need.

I'll be honest; this is a meal I often have throughout the week. It's pretty easy to make, requires one pan, and is ready in under 30 minutes. It's a classic gut-friendly recipe that will impress anyone you make it for.

You'll love that it's packed with rich buttery flavor from the salmon, a slight punch of heat from the crushed red peppers, and a slight citrus bite of the lime and olive oil tossed broccoli. Here I've paired it with a cup of Ginger Vinegar Sparkling water that has prebiotic properties which boost gut health and immunity. The naturally bitter and tartness is the perfect accompaniment to cut through the richness of the other elements in this recipe.

Basic Girl Baked Salmon & Citrus Broccoli Dinner

Keto, Paleo, Low Carb

Recipe makes 1 serving

What You’ll Need

1 4-5oz salmon filet

1 cup broccoli

1 tsp red crushed chili flakes

1.5-2 tbsp olive oil

juice of 1/2 lime

pink salt, to taste

What You’ll Need To Know

Preheat oven to 400F. Coat the salmon lightly with olive oil and salt, and place it skin side down in a tray or cask iron skillet. Sprinkle red chili flakes, pink salt and pepper.

In a mixing bowl, add broccoli, olive oil, lime juice, and pink salt mixing it together to get a nice coat. Place broccoli around salmon and and bake for 12-15 minutes.

I like my salmon skin very crispy and ended up removing it and placing it back in the oven to cook up for 5 more minutes while I plated my dish.

Salmon-Spinach Avocado Bun Burger

Salmon-Spinach Avocado Bun Burger?


Get ready to boost your metabolism and burn calories with this low-carb, keto avocado bun burger.

Okay, I get it… this isn’t exactly a “burger” but what a creative way to make a keto-friendly meal? This recipe is loaded with healthy fatty acids, omega-3, protein and greens. It’s everything you need to set the tone for the rest of the day or simply keep you satiated!

I’m all for adding more avocados to my diet because they make everything taste better. From avocado roses to stuffed avocado boats; there is nothing this versatile that this fruit can’t do. So, when I heard that avocados are creating a fuss in the burger scene, I had to try the latest and greatest Instagram food sensation: the avo-bun! I first hear of such a thing on a trip to Milan. This isn’t the first time I’ve created avocado bun burger like this, but this version has quickly become a fave!

This high-fat, low-carb recipe swaps the classic gluten, carb loaded burger bun with two halves of an avocado, resulting in a ketogenic food lovers’ dream. Then to top it all off, smoked salmon, ribbons of zucchini, and spinach are added.

Salmon Avocado Bun BurgerSalmon Avocado Bun Burger - Health and Wellness Blog - Keto Recipes - 7.JPG

Salmon-Spinach Avocado Bun Burger

Keto, Low-Carb, High Protein

Recipe Serves 1

What You’ll Need

1 Avocado

4 oz Smoked Salmon

1 handful of spinach

1/2 lime, squeezed

zucchini, thinly sliced length wise

mineral salt

red chili flakes

1 tsp of olive oil

What You’ll Need To Know

To start, slice the avocados in half width-wise. Remove the pit and scoop the avocado out of its skin.

In a mixing bowl add in zucchini, spinach, olive oil, salt (to taste), lime juice, and red chili flakes and mix together.

Begin building your burger by adding a bit of spinach in the hallow area of the bottom burger, add in the smoked salmon, zucchini ribbons, spinach and top bun.

Finish with a dollop of a sprinkle of red chili flakes.

Sunflower Pesto Zoodles

Sunflower Pesto Zoodles  - soy free gluten free zoodles  -  (1).png

It’s only in recent years that I jumped aboard the whole zucchini noodles (aka zoodles) thing. It’s not that I couldn’t wrap my head around it, or had any aversion to zucchini, because, goodness, I very rarely meet a food group I don’t like – I simply was too lazy to get a spiralizer.

If you find yourself in that same boat, this dish may just turn things around for you. The delicate taste of zucchini, smothered in a sunflower seed pesto — a sauce of fresh basil, sunflower seeds, garlic, olive oil, and Parmesan. The outcome: a plate of balance and brightness, crunch and savory sweet goodness. It’s worth every bite.

Sunflower Pesto Zoodles - Gluten Free, Soy Freee, Wellness, Clean Eating Recipes - -7.jpg

Sunflower Pesto Zoodles

Gluten-Free, Soy-Free, Keto

Recipe makes 4 servings

Sunflower Pesto Zoodles  - soy free gluten free zoodles  - .png

What You’ll Need


3/4 cup olive oil

2 cups fresh Basil

1/4 c cup roasted whole sunflower seeds

1/4 cup freshly grated Parmesan cheese

3 garlic cloves

sea salt and pepper to taste


4 Zucchin, spiralized

1 tbsp olive oil

1/4 cup chopped onion


Pepper flakes

Sunflower Seeds

Fresh Basil



What You’ll Need To Know

Pesto: In a food processor, pulse the sunflower seeds and garlic clove until all are ground well. Add basil, Parmesan and olive oil and pulse together until well incorporated, but don't over mix. Taste for seasoning. Add additional olive oil if needed.

Zoodles: Wash, rinse, and spiralize the zucchini into a large bowl. In a large sauté pan, heat the oil over medium heat. Add the onion and sauté until tender, 4 to 5 minutes. Add the zucchini noodles and sauté until tender, 3 to 4 minutes more.

Add the pesto and toss until the noodles are well coated.

Serve warm, garnished with fresh basil, sunflower seeds, and red-pepper flakes, to taste.

More Life Smoothie Bowl Garden

Drake says More Life. I say more smoothie bowls, 'cause they give me more life.

If we’ve learned anything from our Instagram feeds, it's that smoothie bowls are one of the biggest breakfast Summer trends out there. Packed with leafy greens, tropical fruit, or creamy avocado, these bowls are filling, nutrient-packed, and down-right delicious.

avocado smoothie bowl.JPG

What You'll Need

Smoothie Base
1 handful frozen spinach, organic
1/4 cup microgreens
1/4 avocado, frozen
3/4 cup homemade cashew milk
1 tsp maca
1/2 lime, without peel
1/2 cup coconut meat
1 scoop Vital Proteins collagen peptides
2 dates, pitted

Edible flowers
1 tsp Coconut flakes
1/2 tsp Bee pollen

What You'll Need To Know

Add all smoothie base ingredients into a high-speed blender and blend for 45-60 seconds, or until smooth.

Pour in a bowl and top with coconut flakes, bee pollen and flowers.

Fall Veggies Bake: Pumpkin Sweet Potato Brussel Sprout


There is nothing better than a healthy, hearty bake with some delicious, crisp roasted veggies in the Fall. Sweet potatoes, pumpkin and Brussels sprouts are pretty simple, but once roasted, the flavors all melt together and make a mouthwatering side dish. I love serving them with proteins like grilled chicken, salmon or even on their own with some quinoa on the side.

What You'll Need

1 red onion, chopped into pieces
2 sweet potatoes, roughly chopped
1 large orange beetroot, roughly chopped
1 sugar pumpkin, chopped
1/4 cup Italian parsley, roughly chopped
2 tablespoons fresh rosemary, roughly chopped
2 tablespoons fresh thyme, roughly chopped
2 tablespoons coconut oil, melted
1 tbs apple cider vinegar (optional)

What You'll Need To Know

1. Preheat oven to 450F.

2. Place all vegetables in a big bowl and toss with coconut oil, herbs, salt and pepper, making sure to coat all the veggies.

3. Cover a baking sheet with parchment paper or aluminum foil and spread veggies out in a single layer.

4. Roast the vegetables in the oven for 30 minutes then stir them around. Add in the parsley and roast for a further 10 minutes or until golden brown and tender.

5. Take out of oven and pour vinegar over veggies. Serve and enjoy!

Recipe makes 6 servings.

Avocado-Zucchini-Coconut #LayeredSmoothie


Avocado. Zucchini. Coconut. Layered smoothie? Okay, I know what you're thinking... that sounds tucking weird! But, trust me on this! It tastes really yummy! You can't even taste the zucchini in this.

Layer 1:  small avocado, zucchini, coconut cream, stevia, all natural unsweetened peanut butter, unsweetened cashew milk

Layer 2: kiwi, thinly sliced

Layer 3: small avocado, zucchini, coconut cream, stevia,all natural unsweetened peanut butter, unsweetened cashew milk, spirulina

Layer 4: coconut flakes

In a high-speed blender add 1 small avocado (100g), 1 tablespoon coconut cream, 3 drops stevia,  1 tablespoon all natural peanut butter, 1.5 cups unsweetened cashew milk, 3 ice cubes and blend for 30-60 seconds. Pour half of the mixture into 1 cup and set aside. Add 1 teaspoon spirulina to the remaining mixture and blend for 30 seconds. Divide mixture into 2 cups and place in the freezer for 10 minutes. Peel and slice 1 kiwi and place around the glass of the smoothie cups. Add the third layer of the mixture you set aside and return to freezer for 10 more minutes. Once ready, add 1 tablespoon coconut flakes to each. Enjoy!

Avocado-Zucchini-Coconut #LayeredSmoothie
Avocado-Zucchini-Coconut #LayeredSmoothie

What You'll Need

1 small avocado (100g)
1 tablespoon coconut cream, 3 drops stevia,
1 tablespoon all natural peanut butter
2 cups unsweetened cashew milk
3 ice cubes and blend for 30-60 seconds
1 kiwi
1 small zucchini
2 tablespoon coconut flakes

What You'll Need To Know

1. In a high-speed blender add 1 small avocado (100g), 1 small zucchini (sliced), 1 tablespoon coconut cream, 3 drops stevia, 1 tablespoon all natural peanut butter, 1 zucchini, sliced, 1.5 cup unsweetened cashew milk, 3 ice cubes and blend for 30-60 seconds.

2. Pour half of the mixture into 1 cup and set aside.

3. Add 1 teaspoon spirulina and 1/2 cup unsweetened cashew milk, to the remaining mixture and blend for 30 seconds. Divide mixture into 2 cups and place in the freezer for 10 minutes.

4. Peel and slice 1 kiwi and place around the glass of the smoothie cups for the second layer.

5. Add the third layer of the mixture you set aside and return to freezer for 10 more minutes.

6. Once ready, add 1 tablespoon coconut flakes to each. Enjoy!

Recipe makes 2 servings.

Eggplant Toast (Paleo, Whole30)

Move over avocado toast and sweet potato toast... 'Cause there's a new toast in instatown. Eggplant toast? Ya, that's a thing! Eggplant is amazing! It cooks up so rich, creamy, and smoky that it always seems like I should be feeling guilty eating it, yet it's actually pretty low in calories, and that deep, purple skin is full of antioxidants. Tuck yea! It's also easy to cook and can be prepared in a so many different ways. You can throw it on the grill in the summer, use it in heavy braises in the winter, make it as a dip for parties, and stir-fries throughout the year.

My new favorite way to enjoy it is Eggplant toast! It's so easy, and very delicious. You'll want to brush both sides with coconut oil, and cook 3-4 min each side with your grill pan on med-high. If you're using the oven, you'll want to roast at 400F for 20-25 minutes. The topping possibilities are endless.

#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast

What You'll Need

Goat cheese, to taste
1 eggplant, cut lengthwise
4 tablespoons Coconut oil, divided
Roasted Garlic
1/2 purple onion, sliced
1/2 cup cherry tomatoes, halved
4 eggs, fried/sunny side up
Capers, for garnish
Sea Salt, to taste

What You'll Need To Know

1. You'll want to brush both sides with coconut oil, and cook 3-4 min each side with your grill pan on med-high. If you're using the oven, you'll want to roast at 400F for 20-25 minutes.

2. While the eggplant cooks, heat 1 tablespoon coconut oil in a skillet over medium heat and cook onion, garlic and tomatoes. Set aside.

3. Fry 4 eggs in 1 tablespoon coconut oil, and set aside.

4. When eggplant is ready, add goat cheese and top with onions, garlic, and tomatoes; add the egg and garnish with capers and season with sea salt.

Recipe makes 1 serving.

Raw Cashew Cheesecake (GF, V)


Let's be real, when it comes to eating healthy and clean, dessert is not exactly on the plan. But, every now and then it's okay to give in and indulge a bit. Cheesecake is one of my favorite desserts. But considering it as a whole food? You better believe it! Well, at least with this healthy hacked recipe. Not that you should it eat every day or anything, but as far as desserts go, this is one you can feel good about indulging in every now and then.

You Might Also Like...Guilt Free Choco-Peanut Butter Pie

The preparation for this is much easier than the typical classic cheesecake. It's pretty foolproof and there is no baking required. (I can't bake to save my life.) I recommend using a high-speed blender for the filling since it makes it creamier, and food processor for the crust. I used the NutriBullet for both since. Also, don't substitute the coconut oil for any other oil, as it is solid at room temperature, and helps the cheesecake stay firm.

What You'll Need

For the crust:
1/2 cup raw pecans (pecans don't require soaking)
1/2 cup soft pitted dates
1/4 cup raw flaked coconut
tiniest pinch of sea salt

For the filling:
3 1/2 cups raw cashews (soaked & drained)
2/3 cup extra virgin coconut oil
2/3 cup fresh lemon juice
1-2 tablespoons stevia or sweetener of choice
2 teaspoons vanilla powder

What You'll Need To Know

Begin by soaking the nuts. After they've finished soaking, prepare the crust.

In the bowl of a food processor, chop the dates, nuts, coconut and sea salt. Process until it holds together when you press it between two of your fingers. Set aside.

Begin the filling by slightly warming the coconut oil in a bowl of warm water (it melts at 77 degrees). Add the cashews, coconut oil, sweetener, lemon juice and vanilla into the pitcher of a blender, and blend well (until completely smooth). Blend a little more, just to be safe.

Press the crust evenly into the bottom of an 8-inch springform pan (don't go up the sides).

Pour the filling on top and freeze for 4 hours, or overnight.

To serve, let the cheesecake thaw for about 30 minutes, and cut into small slivers.


  • Do not skip soaking the raw cashews in water. Soaking increases your body's absorption of the vitamins and minerals and neutralizes enzyme inhibitors naturally present in raw nuts and seeds (read more about that here). I recommend soaking them for at least 4-hours, if not overnight.
  • For the pie crust you can also use my 3-Ingredient Pie Crust Recipe.

Recipe makes 16 servings.

Oven Roasted Mushrooms with Lemon Thyme


Mushrooms make for a great hearty vegetable side. Whole roasted mushrooms roasted with fresh sprigs of lemon thyme make a rustic side dish that goes well with almost anything savory. And, they’re an excellent example of how powerful fat can be for adding flavor to your cooking. Starting with some coconut oil or clarified butter in a roasting pan gives you that slightly nutty flavor as a base, and brings out the flavor of the herbs even more as well as adding a flavor of its own. This Oven Roasted Mushrooms with Lemon Thyme recipe features crimini and shiitake mushrooms, roasted in the sweet aroma of Lemon Thyme. Just like normal Thyme, it looks exactly the same, but offers a bit more flavor and aromatic notes to your dishes. It delivers a soft herbal thyme flavor along with a subtle essence of lemon, all without any of the bitterness we sometimes get from regular thyme.

Alternately, if you're looking for something heartier, you can serve these with poached salmon or roasted chicken. You can also make these ahead of time, and pack them for lunch and toss them up in a salad.

Oven Roasted Mushrooms with Lemon Thyme_7
Oven Roasted Mushrooms with Lemon Thyme_11
Oven Roasted Mushrooms with Lemon Thyme_9

What You'll Need

16 oz. cremini mushrooms
16 oz shiitake mushrooms
4 garlic cloves, minced
6 to 8 fresh lemon thyme sprigs
Coconut oil or Clarified butter
Sea salt
Freshly ground black pepper

What You'll Need To Know

Preheat your oven to 375 F.

Add cooking fat, garlic and thyme sprigs to an oven proof skillet and mix together until the mushrooms are coated.

Season the mushrooms to taste with sea salt and freshly ground black pepper.

Drizzle with the olive oil and roast in the oven for 25-30 minutes.

Remove the skillet from oven and baste the mushrooms with the sauce that remains in the bottom of the skillet.

Recipe makes 4 servings.

How To Perfect Eggs Baked In Avocado




What more can I say?

I'm trying out this whole ketogenic diet and I was a bit stumped on what I should make for breakfast because all those green fruit smoothie bowls are out of the question. For the next 21-days, I'm going to have to get a bit creative with meals. And, those morning smoothies and smoothie bowls are getting a makeover, too.

Over the weekend, I started to think of all the "keto-friendly" recipes I've made. It got me thinking about one of my favorite breakfast dishes: Eggs Backed in Avocado.

This baked egg-avocado is a one-two punch of omega-3's, healthy fatty acids and a high protein count. It's low carb and it's fiber-filled. If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time: ripe avocado, sliced in half and pitted; medium-size egg; chives, salt, ground pepper (to taste). Yep. That's it. And, the cook time is 10-20 minutes.

This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

Baked eggs in avocado
Baked eggs in avocado

What You'll Need

2 ripe avocados
4 free-range organic eggs
1/8 teaspoon pepper
Sea Salt, to taste
Optional: 1 tablespoon chopped chives

What You'll Need To Know

Preheat the oven to 425 degrees.

Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.

Place the avocados in a small baking dish or set them on cupcake tins. Do your best to make sure they fit tightly if using a dish.

Sprinkle in some chives and crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.

Place in the oven and bake for 10-20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.

Remove from oven, season with pepper and salt, and garnish/salsa of your choice.

Recipe makes 2-4 servings.