Simple Healthy Recipes You Can Make in Minutes

Sweet Potato and Black Bean Chili
2 15 oz cans of black beans
3 large sweet potatoes, cut in ½ in cubes
1 sweet onion, diced
1 can of diced tomatoes, drained
1 lb of ground turkey (optional)
1 tsp ground cumin
¼ tsp cayenne pepper
2 cloves of garlic, minced
Olive oil
Coat skillet in coconut oil and cook ground turkey
Add onion and garlic, saute until translucent
Add meat, garlic and onions to Crock-Pot, followed by all other ingredients
Stir everything together and turn on high heat for 20 minutes
Turn down to medium and check to see if potatoes are cooked. Cook on high longer if needed.
Turn down to medium-low for 30 minutes
Serves up to 8
Nori Wraps
2 toasted sheets of nori
1 small avocado
2 C of spinach, packed
¾ C shredded carrots
1 red bell pepper sliced in thin strips
Coconut aminos
Spread ½ of avocado on 1 sheet of nori and ½ on the other
Spread 1 C of spinach out on each sheet leaving 1 inch around the outside to make wrapping easier
Divide carrots and sprinkle half on each sheet of nori down the middle of the sheet
Divide bell pepper strips and line down the middle on and around carrots
Sprinkle a small amount of coconut aminos on vegetables
Roll each wrap and enjoy
Tip: If you’re having trouble getting the nori to stick shut, wet your fingers and run them over the edges of the nori
Makes 2 wraps
Butternut Squash Muffins
½ C coconut flour
1 C butternut squash, baked and smoothed (the mixture should be a bit thicker than a puree)
5 eggs
¼ C coconut oil or butter, softened
1 tsp cinnamon
1 tsp baking soda
Note: For sweeter muffins, add ¼ C honey or maple syrup
Preheat oven to 400 degrees
Line muffin pan
Sift coconut flour
Mix all ingredients together
Pour approximately ¼ C of mixture into each muffin liner
Bake 15-18 minutes at 400
Makes 8-10 muffins
Banana Sandwich
1 banana
1 Tbsp of almond butter or nut butter of choice
1 Tbsp shredded coconut, unsweetened
Slice banana in half from top to bottom
Spread almond butter on one side
Sprinkle coconut on same side as almond butter
Place banana back together and slice across width down the banana, cutting 1 inch apart each time
Serves 1
Gelatin Fruit Smoothie
1-2 C almond milk depending on the consistency you prefer
2 Tbsp grass-fed beef gelatin
1 C frozen raspberries
2 Tbsp almond butter
Blend well and serve

Serves 1
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Simple Gluten Free Breakfasts with Quinoa Flakes

If you have celiac disease or a gluten sensitivity, there’s a chance you’ve struggled with finding a simple breakfast you enjoy. After all, breakfast aisles are filled with cereal, breakfast bars, donuts and Pop-Tarts. Those items are often full of sugar, and when you switch to their gluten free counterparts, there’s often more sugar, less fiber and less nutrients.

So, what does someone on a gluten free diet grab for a quick and healthy breakfast? One of my favorite items is quinoa flakes. They can be made in the microwave or on the stove top, and they’re a great replacement for oats, which are often cross-contaminated with gluten.

Just one serving of quinoa flakes has 23g of complex carbohydrates, 2.4g of fiber and 4.3g of protein. Even better, there are only 2g of sugar in one serving. Those nutritional stats make quinoa flakes a well-rounded base for a healthy breakfast. Here are a few recipes to get you started.
Pumpkin Quinoa Flakes

1 serving of quinoa flakes prepared as described on box
1/2 C of pumpkin (make sure you buy pumpkin and not pumpkin pie filling, which is high in sugar)
1/2 tsp cinnamon
1/4 tsp pumpkin pie spice
1 tsp coconut oil
1 tbsp pepitas or nut of choice 
Mix all ingredients together while warm except pepitas
Top mixture with pepitas and serve
Tip: If you find that the mixture is too clumpy, use water or almond milk to thin it out to the consistency you prefer.
The pepitas or nuts and coconut oil in this recipe provide healthy fats and additional protein. This meal will keep you full, provide a great dose of nutrients, and help stabilize your blood sugar.
Berries and Cream Quinoa Flakes
1 serving of quinoa flakes prepared as described on box
1/2 C of mixed berries
2 Tbsp coconut cream
Optional: Top with 1 Tbsp of slivered almonds for added protein
Stir coconut cream into warm quinoa flakes
Stir in 1/4 C of berries
Top flakes with the other 1/4 C of berries and almonds
Tasty Tropical Quinoa Flakes

1 serving of quinoa flakes prepared as described on box
1/2 small banana, sliced
5 macadamia nuts, halved if possible
1 Tbsp shredded coconut, unsweetened
1 Tbsp dried cranberries, optional for added sweetness
Stir everything into quinoa flakes and enjoy 
Quinoa flakes are a great way start to your day and they’re so versatile that you can do almost anything with them! Breakfast, lunch, dinner or snack- anything is possible. 
Have you ever tried quinoa flakes? 
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Cranberry Kale Salad and Baked Lemon Chicken

We all know that kale is a superfood, but sometimes it can be difficult to use in salads. If you can find a way to tone down the bitter taste, you can make an excellent salad full of flavor and nutrients! This dinner is incredibly easy to make and packs an abundance of flavor. Everything is gluten free, and the salad can also be prepared without dairy.


Cranberry Kale Salad
1 bunch of lacinto kale, thinly sliced or cut into
bite-sized pieces
1 C toasted pecans
1/4 C dried, unsweetened cranberries (sweetened if you prefer a sweeter salad)
5 red radishes, thinly sliced
Soft goat cheese torn into bite-sized pieces, to taste (optional)
Sea salt


For the dressing
1/3 C extra virgin olive oil
3 Tbsp dijon mustard
1 Tbsp apple cider vinegar

To prepare the salad
Massage kale with sea salt until kale is slightly softer and more wilted and place in bowl
Add cranberries, radishes and goat cheese, set aside
Mix all dressing ingredients together in a separate bowl
Pour dressing over salad mixture and stir
Let sit for 20-30 minutes, so the kale soaks up the flavor of the dressing
Top with pecans before serving
Tip: If you will be saving some salad for later, do not put pecans in with the dressing. They will get soggy overnight in the fridge.

Lemon Baked Chicken


4 chicken breasts, boneless and skinless
1 inch piece of ginger, peeled and minced
Juice of 1 lemon
1 Tbsp lemon zest
1/4 C coconut liquid coconut oil, plus a bit extra to grease baking dish
1/4 tsp sea salt
1/8 tsp black pepper
8×8 glass baking dish

To prepare the chicken
Preheat the oven to 350 degrees
Spread coconut oil on baking dish to prevent sticking
Mix lemon juice, melted coconut oil, ginger, sea salt and black pepper in a bowl
Place chicken in baking dish
Pour mixture over chicken and sprinkle on lemon zest
Cover baking dish with parchment paper
Bake 25 minutes

This meal is full of sweet and sour, and the colors in the salad are beautiful. You can add a half cup of quinoa for additional texture as well.


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