Real Recipes
Click any of the posts below to be taken to the full recipe with ingredient lists and instructions.
Breakfast
🍳👩🍳 My whole family enjoys this breakfast sausage egg casserole and it's a healthy make-ahead meal for those busy school mornings.
Ya’ll know that I like to break-my-fast with protein and fat on most days to keep my body in fat-burning mode. Once in awhile it’s nice to have a no bake breakfast treat by prepping overnight oats the day before!
There are endless ways to customize your overnight oats. No peanut butter? Use almond, cashew, or seed butter! no chia seeds? Substitute flax! Switch up your fruit or add in some collagen protein, there really is no wrong way to upgrade your overnight oats :)
Comment below and let me know your favorite combinations!
These low carb almond flour biscuits are the perfect for a plan ahead or on-the-go breakfast! If you are looking for all the goodness of a savory biscuit, but with upgraded ingredients— look no further! These breakfast biscuits are fluffy, flavorful, and smell so good as they bake! 😋
It's always fun to serve up something green for St. Patrick's Day! 🍀 If your family is over Dr. Seuss's green eggs and ham maybe this is a good option, Spinach Blender Crepe with Berries! 💚
Who doesn’t love cozying up with some tasty pumpkin spice recipes? Many store bought granolas will have added inflammatory ingredients like high fructose syrup and canola oil. 🙅 Here is a yummy granola recipe you can feel good about my friends. Enjoy!
Try this quick and easy turkey sausage recipe to make ahead for busy mornings. As I often say in The Christian Health Club Facebook group, there's no such thing as food police! 🚨👮🚨 So feel free to eat this for breakfast, lunch, or dinner- anytime you need a quick hit of protein to sustain your mood and energy.
Our body’s immune system is designed to keep us safe. But what happens when it goes too far and starts reacting to foods like they’re a foreign invader?
Read this blogpost to learn about food allergies, the top 8 foods that trigger them, and instantly download 14 top-8-free recipes to mix up your allergy-friendly cooking.
Have you ever had “The Pink Drink” from Starbucks? It’s tea-based and so refreshing on a hot summer day. You can easily make it at home and SAVE - not only on money, but also in carbs and sugars. Check out this Clean Copycat recipe to make the Pink Drink one of your summer staples!
I literally CANNOT keep these addictive gluten-free yeast biscuits in my house without eating all of them. It’s a good thing my family loves them too! This recipe is good enough to convert even the pickiest gluten-free skeptics.
Any chance I can get to serve my kids something green, I am alllll over it! These muffins make eating their greens easy, fun, and delicious. Your kids will never suspect a thing! 😉
Check out my list of top 10 healthy holiday recipes to stay on track this holiday season with delicious and nourishing REAL food!
What should kids eat for breakfast? It’s a common concern when switching over to a healthy lifestyle. The transition from Frosted Flakes and frozen waffles to spinach and eggs can be… well, ugly. But it doesn’t have to be with these simple, delicious, and health-boosting breakfast ideas.
One of the most common questions I get is- what should I put in my coffee? This post will reveal good, better, and best options for your morning cup of joe!
These 3 ingredient pancakes are sure to be a hit with moms and kids alike!
A quick breakfast option that will fit your macros and keep you satisfied while on the go!
This simple recipe is sugar detox friendly, filled with great micronutrients and quick to make!
Tomato pie is my favorite birthday meal. Because my birthday always falls on Labor Day weekend it’s the perfect way to use up some of those gorgeous summer tomatoes.
Ready to upgrade your lemon loaf? Made with gluten-free flour, eggs, and butter, this is about as healthy as lemon loaf gets. This recipe also freezes well, though it probably won't last that long!
Lunch & Dinner
🥯 Have you jumped on the everything bagel seasoning bandwagon yet?! These everything bagel cauliflower steaks are tender, juicy, and a little crisp around the edges— Trust me, this is an easy upgrade you won’t want to pass by!
🍔 If you’re a cheeseburger lover like me, you’ll love this pasta skillet. It’s all the flavors of a cheeseburger in one pot made in just 20 minutes! You can even go a step further and jazz it up with additional toppings and flavors. Fresh basil, peppers, garlic, jalapeños, bacon— Feel free to get creative! 🫑
🥬 Get excited kale lovers! This healthy Greek salad has a spin on a the classic recipe. The dressing is so fresh and easy to throw together. No food processors or blenders required! Enjoy this kale greek salad topped with sliced steak, or you can switch up the protein to chicken or fish for added variety. Let me know how you enjoyed this kale Greek salad in the comments below. 👇🏼
If you are the type of person who scoops up the crispiest golden brown roasted brussels sprouts from the sheet pan, then smashed brussels sprouts are the side dish for you.
The “smashed” technique creates more surface area for the brussels sprout to get maximum caramelization. 🤤 So crispy, so easy, so delicious!
🌶 This spicy rub adds a blast of flavor to this easy baked chili lime cod. This is a super easy, quick, and healthy meal for busy weeknights! You can easily customize this recipe by adding additional toppings like a fresh tomato salsa or cilantro. Want to add an extra kick? Try adding some garlic and smoked paprika to the marinade. Drop a comment below and let me know if this recipe becomes a new staple! 😋
If you like a little touch of heat, these crispy and flavorful jalapeño cheese crisps are the perfect low carb snack. These healthier baked crisps are simple to make with minimal ingredients. They make excellent salad toppers as well— consider making a swap by omitting the tortilla in your next taco-night meal, and add in the delightful crunch of these jalapeño cheese crisps! 🌮
Elevate your zucchini by testing out these easy balsamic parmesan zucchini bites. These little golden discs of perfection are a great side dish accompaniment or a snack upgrade option. Super fast, and ultra-healthy, these zucchini bites really hit the spot!
Tell me honestly, is there anything better than recreating the deliciousness that is pizza in a way that is satisfying to both the taste buds AND the body? Ditch the crust and try out this mouthwatering eggplant pizza recipe… Trust me, you won’t even miss it! 🍕
Try this quick and easy turkey sausage recipe to make ahead for busy mornings. As I often say in The Christian Health Club Facebook group, there's no such thing as food police! 🚨👮🚨 So feel free to eat this for breakfast, lunch, or dinner- anytime you need a quick hit of protein to sustain your mood and energy.
You know you’re ready for it! Bring on Fall with this mouth-watering and super easy bison pumpkin chili recipe. See the notes section for added customization options!
This Slow Cooker Honey Garlic chicken is a favorite in my Feast 2 Fast group. You’ll love this set-it-and-forget it, crowd-pleasing weeknight dinner! Dig into the recipe below!
Stumped about what to pack kids for lunch? I’ve got some ideas and strategy for you. Read this blogpost to get the scoop on lunches that are both nutritionist AND kid-approved.
Our body’s immune system is designed to keep us safe. But what happens when it goes too far and starts reacting to foods like they’re a foreign invader?
Read this blogpost to learn about food allergies, the top 8 foods that trigger them, and instantly download 14 top-8-free recipes to mix up your allergy-friendly cooking.
Craving Chinese food but wary of chemical additives and MSG? Then this is the recipe for you! Try this fresh, flavorful take on Orange Beef that uses real, fresh ingredients to pack a flavor punch. 👊
🌶 I live in West Texas, just 90 miles from the border to Mexico. Cinco de Mayo is a big deal around here, but it’s always a good time to have Mexican food. Today I wanted to share with you my favorite Tex-Mex recipes to inspire a delicioso Cinco de Mayo feast or just a spiced-up weeknight dinner. 🌶
I literally CANNOT keep these addictive gluten-free yeast biscuits in my house without eating all of them. It’s a good thing my family loves them too! This recipe is good enough to convert even the pickiest gluten-free skeptics.
Egg Roll In A Bowl is a cult favorite for a reason. You get your veggies, protein, and fat all together in one simple and delicious bowl! It’s a great way to add in different veggies (like Bean Sprouts!) to your routine in a fun and exciting way. 🍜
These Asian Turkey Lettuce Wraps are easy, simple, and bursting with Asian flavor. A great weeknight recipe to spice things up!
Make room in your life for the carbs that are really worth it with these quick and easy low carb hacks!
Here’s the recipe for my favorite family-friendly Spaghetti Squash Casserole. It’s Sugar-Detox approved, easy, and delicious! Enjoy!
Check out my list of top 10 healthy holiday recipes to stay on track this holiday season with delicious and nourishing REAL food!
No onion soup mix or bland breadcrumbs here! Get ready for a green bean casserole that’s bursting with fresh flavor. I think you’ll love it :)
Cauli mash is a favorite of healthy eaters, for good reason. This cauliflower mash is rich and delicious with grass-fed butter.
An upgraded appetizer that will have you wondering… who needs chickpeas?
Healthy jalapeno poppers to make any party guests beyond happy!
If you’re anything like me, you love the rich and creamy taste of a cheese sauce but cringe when thinking about the ingredients used to make these things….. chemical overload. Yikes! I’ve come up with a simple version guaranteed to satisfy your cheesy tastebuds.
This hearty soup is perfect as the weather gets cooler! The lower glycemic impact from using cauliflower instead of potatoes is a great way to stay on track while having a filling meal.
A hidden vegetable makes this recipe healthier and creamy too!
Try zoodles as your pasta replacement in this recipe that’s a take on the classic chicken noodle soup.
This Meatball recipe couldn’t be easier!
Treats
This is one of my family's most favorite Christmas treats. 🎁 I only make it at this time of the year because it's deliciously addictive. Consider yourself warned! It makes a great gift all wrapped up in a pretty Christmas tin. This recipe is one I've been asked to share over and over. Enjoy!
🍎 This is my go to recipe when apples start going soft and nobody wants to eat them. We’re crispy apple snobs at my house 😆 but I can’t bear to see them wasted. Check out this easy apple crisp and let me know your thoughts in the comments below!
🍈 If you read my summer journal, you saw that I lived for the cantaloupe. 🧡
Fresh cantaloupe is incredible on it’s own, but if you want to shake things up try out this easy low sugar cantaloupe popsicle to beat the August heat! ☀️
Go here to download my summer journal, and let me know if you enjoyed these popsicles in the comments below
This mint chocolate chip ice cream couldn’t be easier! Frozen bananas are the perfect upgrade for making the most amazing creamy ice cream. This simple homemade ice cream recipe is a real treat and perfect alternative to regular ice cream.
Summertime screams for an upgraded ice cream!
Get your spoons at the ready, this homemade dairy-free ice cream is bursting with tropical coconut, pineapple, and banana flavors. A perfectly tasty treat to beat the heat with! 🍨☀️
Our body’s immune system is designed to keep us safe. But what happens when it goes too far and starts reacting to foods like they’re a foreign invader?
Read this blogpost to learn about food allergies, the top 8 foods that trigger them, and instantly download 14 top-8-free recipes to mix up your allergy-friendly cooking.
Have you ever had “The Pink Drink” from Starbucks? It’s tea-based and so refreshing on a hot summer day. You can easily make it at home and SAVE - not only on money, but also in carbs and sugars. Check out this Clean Copycat recipe to make the Pink Drink one of your summer staples!
🍋 This recipe is courtesy of my friend and fellow nutritional therapist, Leslie Bumpas of Redeeming Wellness. She loves using this detox lemonade every morning to giver her liver a healthy jumpstart. 🍋
🍫 Y’all. Brownies happen. I’m realistic. And I wanna be a normal human and just roll with it!
Read this new blogpost to learn my 3 strategies to fit treats like brownies into my lifestyle without sacrificing results AND you’ll get my delish Paleo Avocado Brownie recipe. Heck Yeah!
I literally CANNOT keep these addictive gluten-free yeast biscuits in my house without eating all of them. It’s a good thing my family loves them too! This recipe is good enough to convert even the pickiest gluten-free skeptics.
Any chance I can get to serve my kids something green, I am alllll over it! These muffins make eating their greens easy, fun, and delicious. Your kids will never suspect a thing! 😉
Check out my list of top 10 healthy holiday recipes to stay on track this holiday season with delicious and nourishing REAL food!
This simple recipe is sugar detox friendly, filled with great micronutrients and quick to make!
Ready to upgrade your lemon loaf? Made with gluten-free flour, eggs, and butter, this is about as healthy as lemon loaf gets. This recipe also freezes well, though it probably won't last that long!
Drinks
🍹With the weather heating up it is the perfect time to cool off with this refreshing anti-inflammatory golden smoothie. This healthy smoothie recipe is easy to make in just a few minutes— just toss all the ingredients into a blender and you’ll be enjoying a glass of sunshine in no time! ☀️
A balance of sweetness and spice, this seasonal smoothie tastes like pumpkin pie! This tasty drink is the perfect way to sneak vegetables into your smoothie.
It’s as easy as 1-2-blend! Sprinkle the finished product with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch. 🎃
Love the minty lime taste of a mojito, but want to skip the alcohol? Try this low-sugar virgin mojito recipe instead! It’s simple to make and it’s a refreshing fizzy drink for the summertime heat.
Pro tip: Muddle the mint before adding the rest of the ingredients into the pitcher or add frozen fruit to the glasses as ice cubes for extra flavor! 🍓
This fruity non-alcoholic sangria is colorful, easy to make, and refreshing. This family-friendly beverage recipe can easily be doubled, tripled, or quadrupled 🙆🏼depending on how many thirsty peeps you’ve got in your household. You can refrigerate leftovers in a pitcher for up to two days— and to ensure a freshly fizzy drink, add more soda water just before serving! 🍹
Have you ever had “The Pink Drink” from Starbucks? It’s tea-based and so refreshing on a hot summer day. You can easily make it at home and SAVE - not only on money, but also in carbs and sugars. Check out this Clean Copycat recipe to make the Pink Drink one of your summer staples!
🍋 This recipe is courtesy of my friend and fellow nutritional therapist, Leslie Bumpas of Redeeming Wellness. She loves using this detox lemonade every morning to giver her liver a healthy jumpstart. 🍋
One of the most common questions I get is- what should I put in my coffee? This post will reveal good, better, and best options for your morning cup of joe!
This simple recipe is sugar detox friendly, filled with great micronutrients and quick to make!
Grocery Guides
In a recent podcast episode, I shared my personal, real-time approach to navigating hormonal changes before turning to HRT. From debilitating headaches and brain fog to what’s actually helping (and what hasn’t), I’m including you right in the middle of the process - no perfect formula, just honest experience.
I talk about the connection between estrogen and histamine, why progesterone matters so much in this season, and the natural supports I’m using right now - from targeted supplements to simple dietary shifts.
We also zoom out and look at the bigger picture - why hormonal transitions may feel harder today than they did in biblical times, how stress and lifestyle play a role, and why there’s no one “right” path for every woman.
If you’re navigating hormonal shifts - wondering what to try, what’s normal, and what your next step should be - I highly recommend listening to the full episode for options, perspective, and encouragement.
There’s no one-size-fits-all approach here. My hope is that this gives you a place to start, some ideas to consider, and reassurance that you’re not alone in this season.
When Christians hear about Passover, Tabernacles, or the other biblical feasts, the first thought is often, “Aren’t those Jewish holidays?” Yet in Leviticus 23, God calls them the Feasts of the Lord. These appointed times were established to teach His people about redemption, repentance, provision, and restoration, and each one ultimately points to Jesus.
What God established in the Old Testament, He fulfilled in the New. While Christians are not required to observe the feasts, understanding them can deepen our faith and help us stand in greater awe of God’s perfect timing.
I recently had a craving for molasses - which is super random - because molasses is not something I normally use or ever crave. But all of a sudden I wanted to take a big tablespoon of it. Weird!
I tend to pay attention to left-field cravings like that. Not in an I-want-chips craving kind of way, but like hmmmm, molasses??? There’s got to be something to this.
Turns out that molasses actually has some nutritive value and, historically, molasses was used medicinally during times of:
fatigue
anemia
heavy menstrual cycles
postpartum recovery
muscle cramps
adrenal depletion
This got me thinking about other traditional sweeteners like honey, maple syrup, and dates/date (often used in biblical times) and how these are God-given foods - not only for pleasure and delight, but in some cases, for healing, nourishment, and support.
It was the inspiration for this blog post and this podcast episode. Let’s dive in!
One of my yearly housekeeping rituals is cleaning out and restocking my natural medicine cabinet. (not my supplement cabinet - that’s a whole different animal!) These are the simple staples and tools I have on hand for common minor ailments like a sore throat, a headache, an upset stomach, or congestion. I like to keep my medicine cabinet simple, intentional, and well-curated.
This post walks you through the key categories I recommend having on hand - along with my favorite products and brands I personally use and trust.
⭐️ ALL options below can either be found at Fullscript ¨or Rowe Casa Organics: You get a 20% discount at Fullscript using this link and 20% off your first order at Rowe Casa using this link.
⭐️ Tip: Listen to THIS PODCAST to hear me talk more in depth about these different categories and products.
Ready to stock your cabinet with things that support your body instead of suppress it? Let’s go!
Whether you are preparing for the Cellcore Foundational Detox Protocol or simply starting with a few supplements from Cellcore, here are the steps you need to create an account and start ordering.
It’s here, it’s here! The season of love and giving and wonderful expectation of the birth of our Lord. I enjoy sharing some of my most favorite things to give and to receive. I hope it gives you some ideas for the gift-buying season!
If you feel like you’re hearing about binders more than you ever have - you’re right.
These modern times come with a high toxin load that necessitates proactively addressing toxins.
Whether part of a detox protocol or a daily toxin-tackling routine, binders play a key role in moving these harmful substances out of the body.
Some binders are more effective than others and some can be used long-term while others can’t. This guide breaks it all down for you and shares my favorite picks.
Cold immersion isn’t a fad. It’s a return to how humans used to live, feel, and adapt—before central heating and comfort smothered our biology.
This is one of those practices that’s been hard for me to adapt because I despise being cold. 😆
Aside from rinsing the conditioner out of my hair with cold(ish) water in the shower (because cold water closes the hair cuticles and makes it more shiny!) and maybe doing some cold face plunges (more on that below), I’ve only done one proper cold plunge in my life. And I didn’t like it, not one little bit. LOL
But it does have incredible benefits. Perhaps we can all talk ourselves into it together as we take a deep dive into all things cold plunging (see what I did there 😉).
Hey sunshine! 🌞
Thinking about getting that summer glow without turning into a lobster? You’ve come to the right place. This guide will teach you the way to perfectly sun kissed skin.💋
Sun tea isn’t just a nostalgic summer tradition—it’s a low-tech method that taps into a surprising scientific benefit: the natural structuring of water by sunlight.
Here’s how to make it, why it works, and what structured water has to do with your health.
🍳 This Tex-Mex breakfast casserole is bold and flavorful, and provides 25 grams of protein per serving!
A high protein breakfast is important for maintaining a healthy weight, building muscle mass, regulating blood sugar levels, boosting metabolism, and improving brain function.
Give it a try and let me know how you like it in the comments below! 👇🏼🤠