Grain-free Nut-free Superseed Granola

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I’m not sure about you, but I’m constantly trying to think of new breakfast ideas for busy school mornings with the kids. While I love our go-to breakfast smoothie, the kids and I both get tired of it from time to time and need to mix things up.

I don’t know how I totally forgot about making this Grain-free Superseeds Granola that can easily be thrown in a bowl over some nut milk, added to some yogurt with some fresh berries and also put into lunch boxes for a healthy protein packed school snack.

I usually make it in really big batches and then save it in glass mason jars like this and save it for times when I’m in a pinch for time and ideas for healthy things to snack on.

The great thing about granola is that its not only super easy to make, but also super versatile. You can add any type of nuts and seeds you like AND add any toppings or combinations you’d like too.

Our favorite way to enjoy this granola is over yogurt (coconut yogurt or regular) with fresh strawberries, bananas and some raw honey on top too. So darn delicious!! My husband likes to add chocolate chips and keep it on his desk at work with as a healthy mid-day snack.


My kids are still learning to allow “mixtures” in their yogurt. If your kiddos aren’t so trusting of adding crunchy things into their yogurt either, you can totally dissect the meal for them at first (meal deconstruction) and let them decide when they’re ready to add things into their yogurt.

Honestly, I make my granola different every time but this time I was aiming for a nut-free superseed version that I could send to school as a snack. I added all my favorite nutrient packed seeds: sprouted pumpkin seeds (super high in zinc and mangesium btw), sunflower seeds, flax seed, chia seeds and dried Goji berries. High in omega-3’s as well, you can’t beat it, really!

Oh, one more thing. This granola smells like HEAVENLY FALL when you bake it so get ready for that excitement as well.

Here’s how easy it is to make!


  • 1 - 1 + 1/2 cup sprouted pumpkin seeds (we buy this brand)

  • 1 cup sunflower seeds

  • 1 cup Goji berries (we use this brand) (you can substitute with dried cranbrries or raisons if you’d like)

  • 1/2 cup flax seed

  • 1/2 cup chia seed

  • 1 cup gluten free oats

  • 1/4 cup melted coconut oil

  • 1/2 cup melted honey (plus an additional 1/4 cup to drizzle on top)

  • 1/4 cup melted sunflower seed butter (we use this brand)

  • 2 tsp cinnamon


  1. Set oven for 350 degrees.

  2. Spread out all your nuts and seeds and berries onto a baking sheet lined with parchment paper.

  3. Pour over the oils and melted honey and massage it a bit with your hands. Spread it out evenly.

  4. Drizzle the extra honey on the top.

  5. Bake for 12-14 minutes, turning halfway and being careful not to burn.

Made with Love,


Green Superman Pancakes (GF, DF, Vegan)

FYI: Some of these links are Amazon affiliate links. What this means is that by buying through these links, Amazon gives me a small commission, paid by third parties, not by you. I only recommend products that I genuinely love. Thank you for supporting my page and all the hard work I pour into Helping Hands!


Oh my goodness you guys, I have been on a mission to create a gluten-free pancake recipe with GREENS for forever and a day and today I finally did it! These Green Superman Pancakes are filled with so much nutritious goodness but they’re also DELICIOUS and easy to make too, which is what matters what the most.

I made these in my Vitamix blender believe it or not! So in love with that darn blender that I’m not sure how I ever lived without it in the first place.

I started with an oat flour base. I added a banana, some almond milk, a date, some spinach and some extra super green power from some barley wheat grass flour. I blended all the ingredients together and fried them in my cast iron skillet and they were sweet green perfection.

With rushed school-day breakfasts and packed lunches coming right around the bend, I thought it would be a perfect time to share them with you all.

You can double the batch to make extra and freeze them for school lunches or quick school-day breakfasts on the go.

So if you’re wondering what the heck to pack in your kiddos school lunch this year that you know they’re going to love and will keep them fueled with nutrition, these Green Superman Pancakes are your guys!

Here’s how to make them.

Makes 6-7 pancakes
Time: 20 minutes



  1. In your Vitamix or high speed blender, add 1 cup of gluten free oats. Blend until the oats turn into a flour.

  2. Next, add your almond milk. Start with 1/2 cup and blend until smooth.

  3. Then add the date, the banana, the baking soda, cinnamon, spinach and barley grass powder. Blend until smooth. Use the extra almond milk if you need to make the batter smooth. (Side note - the batter will be rather thick. That is how it should be)

  4. In a cast iron skillet, add a few glugs of coconut oil and turn the burner on medium heat.

  5. Once the skillet is hot, add the batter, cooking about 3 smaller pancakes at a time. If you need to, use the back of a spoon to flatten out each pancake because the batter is rather thick and will take a longer time to cook if its too thick.

  6. Cook each pancake about 5 minutes on each side and flip.

  7. Enjoy!

-Made with Love, Ashley

Dark Chocolate Zucchini Banana Muffins (GF, DF)

FYI: Some of these links are Amazon affiliate links. What this means is that by buying through these links, Amazon gives me a small commission, paid by third parties, not by you. I only recommend products that I genuinely love. Thank you for supporting my page and all the hard work I pour into Helping Hands!


With school just around the corner, I am back at it with the muffin recipe developing. I love showing my kids how baking can be healthy!

Even more, I LOVE involving them in the kitchen when I’m adding in all sorts of healthy things to their food so they can taste and see that good food can not only taste delicious but make you feel good too!

These Dark Chocolate Zucchini Banana Muffins are gluten-free, dairy free and make a great lunchtime packable or breakfast on-the-go type situation for busy school mornings.

The truth is, I used to have a love-hate relationship with baking. I have never been one to follow the rules, especially with cooking, so I got easily frustrated when I added a few too many scoops of this or that and the baking situation turned out to be a flop. But lately, with lots of practice and patience, I have been having more baking wins than flops and this one was a true winner on all levels in my book! My kids ate these for basically breakfast lunch and dinner for three days and qualified them as “after dinner dessert” too! Whichever meal you want to serve them at, they’ll do the job, trust me on that!

I started with a base of eggs, zucchini and some smashed banana and then for the flour I decided to do a mix between almond flour and buckwheat flour (anyone else find it wild that buckwheat flour is gluten-free?!). I added cacao to make them even more superfoody and some chocolate chips on top just to make it look more like a desert than a healthy veggie filled muffin. (But they are totally sweet enough inside to taste like a desert, anyway.)

They turned out so wonderfully moist and satisfying, they’ll definitely be getting a re-make around here, if you know what I mean. Get ready to see these guys in lots of lunchbox shots in the near future!


I won’t make you babes wait any longer, here’s how I make these chocolately delights!



Makes: 18-20 muffins
Cook time:
20 minutes


  1. Line your muffin tin with muffin liners and set the oven for 350 degrees F.

  2. Shred your zucchini and make sure to use a towl or paper towl to squeeze out all the liquid.

  3. In a large mixing bowl add the eggs and beat them very well before adding the banana and zucchini and cinnamon. Smash your banana thoroughly with the back of a fork until bumps are removed.

  4. Add in the agave and ghee and then combine all the wet ingredients well.

  5. In a separate bowl, add all the dry ingredients together - the buckwheat and almond flour, the baking soda and the cacao. Combine thoroughly.

  6. Add the dry ingredients to the wet ingredients and mix well. Allow the mixture about 3 minutes to sit (to allow the ingredients to react with each other) before pouring the batter into the muffin tins.

  7. Add batter a little more than halfway full into each muffin tin and sprinkle the chocolate chips right on top.

  8. Place them in the oven at 350 degrees F for about 16 minutes or until the top begins to slightly brown. You will need to make two separate batches.


Made with love,


DIY Healthier herby Ranch Dressing (Dairy-free, Kid Friendly, Whole-30 approved)

Any of the products on this page may be an affiliate link. If you click on an affiliate link and make a purchase within a specific amount of time, I get a small commission. The commission is paid by third parties, not by you. I only recommend products that I genuinely love. Thank you for your support!


Oh my goodness, this Healthier Herby Ranch Dressing is an absolute game changer! For two reasons! One, a game changer if you’re trying to eat healthier and two, a game changer for you kiddos to entice them to eat more vegetables.

I promise you once you start making your own ranch dressing at home, you won’t want to go back to store bought. Because it tastes better and you’ll realize how simple it is.

My kids polished off almost this entire plate of raw veggies when I put this dip out, not even joking!

Dips and yummy dressing always seem to help my kids, and myself, eat more veggies. Because dips and dressings are so darn tasty and sometimes veggies need a little bit of pazzas, you know what I mean?!

All you need to make it is some extra light olive oil, an egg, some fresh herbs, a lime and some avocado mayonnaise.

It’s super simple to make too! If you have an electric hand mixer, you can make it in a large mason jar or in the food-processor attachment.


Here’s how to make this delicious veggie delight! Try putting it out with a tray full of cut up raw veggies for you kids and see what kind of magic happens!

Another thing you can try with this amazing dressing is my Creamy Ranch Arugula Steak Salad.

Makes: 1 1/2 generous cup
Prep time: 15 minutes


  • 1 cup extra light olive oil

  • 1 large egg

  • two handfuls of fresh herbs (I used basil, dill and cilantro)

  • the juice of 1 + 1/2 limes

  • 2 cloves garlic, skin removed

  • 6 tablespoons avocado mayonnaise

  • 1 tsp dijon mustard

  • salt and pepper to your liking (about 1/2 teaspoon of each)


  1. In a tall mason jar or inside of the food processor, add the olive oil, egg, dijon mustard, lime juice and salt. Blend well with your hand blender or with the food processor (I linked my favorite one here).

  2. Add in the remaining ingredients: the basil, cilantro and dill, the garlic avocado mayo and salt and pepper. Blend until very smooth and creamy.

  3. Cover and store in the refrigerator for up to a week.

Side note: The addition of mayonnaise is optional for this recipe. You can make the dressing without it, but it adds a whole lot of creaminess!


Made with love, Ashley

Flourless Almond Butter, Oatmeal, Pumpkin Seed & Chocolate Chip Cookies (Gluten-free, Dairy-free, Vegan)

Any of the products on this page may be an affiliate link. If you click on an affiliate link and make a purchase within a specific amount of time, I get a small commission. The commission is paid by third parties, not by you. I only recommend products that I genuinely love. Thank you for your support!

I’m not sure about you, but I love a good peanut-butter cookie. I just love the taste of anything with peanut butter in general (I could eat it by the spoonful) but I especially am addicted to the peanut butter and chocolate combination. I’m sure you may have figured that out by now already, considering I’m always sharing combos of these two on the blog.

Take a look at my 5-Ingredient Peanut Butter Chocolate Bars or my Chocolate Chia Sunflower Seed Cups and you’ll see how deep this affinity for this combo runs around here.


Ironically, I don’t really buy a lot of peanut butter though (at all really.). I use mostly almond butter or sunflower seed butter. Almonds and sunflower seeds provide a much more robust nutritional profile than peanuts do and taste just as yummy so that’s the real reason why I use those two in all of my recipes vs. peanut butter.

Pumpkin seeds have more nutrients in them like iron, zinc and magnesium, just to name a few.

You can add these healthier nut butters to sprouted bread, oatmeal, muffins or throw them into a delicious cookie recipe, like I did here! Nut butters make a great fat and protein source and help to keep you full due to their high fat content.

Dietary fat from foods signals the release of the satiating hormone, leptin, which signals to our brains that we are full.

Fat is your friend people! Chocolate too, chocolate is your friend too.

So I added some nut butter, pumpkin seeds and chocolate chips to my favorite Gluten-free oatmeal and made a cookie that your kids will keep asking for!


Anyhow, I won’t make you wait any longer for this deliciously simple and addicting cookie recipe. You and the kids are going to love them!

Makes: 17 cookies
Cooking time: 15-20 minutes


  • 1 cup natural almond butter

  • 2/3 cup coconut sugar

  • 2 tbsp agave

  • 1 teaspoon vanilla extract

  • 2 large eggs

  • 1 cup gluten-free oats (I use this brand)

  • 1 + 1/2 teaspoon baking soda

  • 2/3 cup chocolate chips

  • 1/3 cup raw pumpkin seeds (a few extra to sprinkle on top)


  1. Set oven for 350 degrees.

  2. Cover a baking sheet with parchment paper.

  3. In a large bowl, mix together the eggs, vanilla, agave and almond butter. Combine well.

  4. In a separate bowl, mix together the oats, baking soda, coconut sugar and pumpkin seeds (save a few pumpkin seeds to garnish the tops with.) Take care to combine the baking soda well so that the cookies rise the way they should.

  5. Fold the dry ingredients into the wet ingredients and combine well. Fold in the chocolate chips and give it a good stir.

  6. Make small 2-inch dough balls and place them about 2 inches apart on the prepared parchment paper.

  7. Bake for about 10-12 minutes or until the bottom just begins to crip (you want the top to stay moist). They will need to set for a few minutes before serving.




Easy Peasy Sweet Potato Chips Your Kids will Love


Raise your hand if you love sweet potatoes and you’re obsessed with guac!

I will admit that even though I am an enormous chocoholic and I love baking healthy treats, I would pick a bag full of chips over a cookie any day of the week. With a side of guacamole or queso. Definitely a chip girl, anyone else?!

Since I make these little guys so often and have used them in so many different varieties, I decided it was definitely time for them to get a recipe spotlight.

If you love sweet potatoes as much as I do and you are looking for a quick and easy side to any dinner or snack, look no further. These Easy Peasy Sweet Potato Chips are your guy(s). I love to pair them with my 5 Minute Guacamole for a crowd-pleasing party appetizer or to make my kids happy for a snack any day of the week. I also make them at least once a week as an easy dinner veggie that I know my kids will never turn their noses up to.

You can load these bad boys with guac, use them to make a bunless burger or if you really want to die and go to heaven, you can use them to make my Thai-Style Sweet Potato Sliders.

However basic or fancy you want to get with them, I know once you try them they will be in your life for a long time. Just think of them as your new best friend.


Besides how well they pair with everything, they are darn idiot proof to make. They are seriously so simple. You cut up a sweet potato or two in thin layers on some parchment paper, spruce them up a bit with some oil and spices and then bake them until they’re crispy!

Ok guys, here you go. The easiest recipe you’ll ever make! You’re welcome.


  • 2 medium sweet potatoes, washed and cut into very thin slices

  • avocado oil spray or coconut oil spray

  • salt and pepper

  • 1/2 tsp garlic powder


  1. Set oven to 400 degrees and line a baking sheet with parchment paper.

  2. Wash and dry 2 sweet potatoes. Cut them into very thin slices, about 1/3 to 1/4 inch thickness (thicker if you want to use them as buns for sliders, thinner if you want them to be crispier.)

  3. Arrange the potato slices on the baking sheet, leaving 1/4 inch space in between each one (this helps them to get crispy).

  4. Lightly spray each side with a bit of avocado oil (or coconut oil). Add salt, pepper and garlic powder to each side.

  5. Bake them in the oven for about 20 minutes or until crispy and golden brown but at the halfway mark, flip them to ensure they brown evenly on both sides.

  6. Wait 5 minutes before serving them with your favorite dip or dinner.


Superman Spinach + Superfood Muffins (GF, DF, Kid-friendly)


If I am being completely honest with you guys, I have tried this recipe about 762 times before finally getting it right. The thing about baking is that you have to be very precise and there’s a science behind it all (which, I am still learning by the way.) My point is that I don’t like being precise, I like to add it random superfoods here and there (just like I do with cooking) and unfortunately that’s just not how baking works (hence the 762 tries).

So when I finally got these green superfood muffins right, I did the biggest victory dance of all time.

Sure, I could have just used someone else’s green muffin recipe and called it a day. But I’m extremely picky and very persistent. I didn’t want just a regular green muffin recipe (I have tried many of those too!) I wanted one that was packed with nutrients for my littles.

That’s why I added spinach, flax seed, seed butter and barley grass (just to name a few of the add-ins).

“What the heck even is barley grass and why would you add them to muffins?”, one might ask. Oh don’t you worry guys, I will fill you in. Barley grass contains vitamins A and C, as well as B vitamins and minerals iron, calcium, potassium, magnesium, and phosphorus. It also contains contains 20 amino acids, including 8 of the essential amino acids that body can't produce itself.


Enough already about the arduous recipe developing story behind these little guys.

Just trust me on that they are delicious, your kids will love them and you will feel as victorious as I did for feeding your kids spinach and barely grass for breakfast!

Here’s how I made them.

Makes: 17-18 muffins
Time: 35 minutes



  • 2 cups oats (gluten free)

  • 1/4 cup ground flax seed

  • 1 1/2 tsp baking powder

  • 1/2 tsp cinnamon

  • 2 tsp barley powder (optional)

  • 2 bananas (very ripe)

  • 2 eggs (room temperature)

  • 1/2 tsp vanilla

  • 2-3 handfuls of spinach

  • 1 1/2 tsp apple cider vinegar

  • 1 tbsp coconut oil

  • 1/4 cup agave

  • 1/4 cup sunflower seed butter

  • 1/4 cup almond milk


  1. Set oven for 350 degrees and line a muffin tin with cupcake liners.

  2. In a high speed blender, blend up the oats until they are a nice fine powder. Add in the flax seed, baking soda, cinnamon and barley powder and mix together. Pour the dry ingredients out of the blender into a separate bowl.

  3. Now add the wet ingredients to the blender. The eggs, almond milk, vanilla, agave, sunflower butter, coconut oil, apple cider vinegar and spinach. Blend until smooth.

  4. Add back in all the dry ingredients. Blend until smooth.

  5. Let the mixture set for about 10 minutes (if you can) before pouring them into the muffin tins. This helps the apple cider vinegar and baking powder to mix and react together so that the muffins will rise more nicely.

  6. Pour each muffin tin about 3/4 full and bake for 25 minutes (or until they begin to slightly brown around the edges).



Broccoli + Mushroom Breakfast Fritters (Gluten-free, Kid-friendly)


I’m not sure about you, but I absolutely love anything that resembles a dang hashbrown. Luckily, my kids do too because I love turning anything and everything into a fritter.

But better than a regular old run of the mill hashbrown, these little guys I dreamed up have all the veggies you could ever dream of, with more flavor to boot!

I used portobello mushrooms, broccoli, onions and garlic in these delicious fritters and the kids gobbled them up and even asked for more! (Veggies for breakfast -can we say “mom win?!” Insert virtual high five here)

I served these veggie fritters with some fried eggs and some blueberries and called it a day.

So if your little guy or gal isn’t a big mushroom or broccoli fan, but is a fan of hashbrowns, this might just be the dish to win them over to the other side of the rainbow. Not that you should hide the fact that there’s veggies inside (that’s always a little too suspicious). You can, however, get the kids involved by having them place the veggies into the food processor with you, so they can see how they’re made and feel that mixted texure on their hands a bit before mealtime.

My five year old had a great time helping me make fritter balls and then squish them into pancakes (I had to help him put them into the frying pan.)

Getting kids hands and eyes on the meal before the meal is served always works in your favor.


The hardest part about this recipe is waiting for them to fry up, that does take some time. But if you work them in larger batches, things will move a lot quicker.

Here’s how to make them.



2 medium russet potatoes (shredded)
2 heads of broccoli (steamed and dried with a towel)
1 cup of mushrooms
1/3 cup red onion
2 cloves garlic
2 eggs
1 cup almond flour
coconut oil (for frying)
2 tsp sea salt
1 tsp black pepper
1 tsp onion powder

Cook Time: 30-40 minutes
Serves: 4-5 (about 25 fritters)


  1. Remove the stem and steam the broccoli until soft and tender. Squeeze dry with a towel and place in a food processor.

  2. In the same food processor, add the onion, garlic, mushrooms, eggs and almond flour. Pulse until it's all one even texture.

  3. Wash and shred the potatoes and place the shredded potatoes in a large bowl.

  4. Add the processed mixture in with the shredded potatoes. Mix them well with the potatoes and season with extra salt and pepper.

  5. Heat the oil on medium heat.

  6. Make small 1 1/2 inch balls, then smash into a small pancake and fry about 5-6 in the pan at a time. Use the back of a slitted spatula to smash them down flat. Fry for about 5 -6 minutes on each side, or until slightly brown.

  7. Fry them in batches and place them on a paper towel to catch any excess oil.

-Made with love, Ashley

Chocolate + Avocado Nut-butter Shake (Dairy-free, Kid-friendly)

We are gearing up for summer over here and I’ve been trying to remind myself of some tried and true classics for keeping us cool in this Miami heat. 

Since I’m already at it, I thought I might as well share with you all one of my kids’ all time favorite (and most requested) shakes:  Chocolate Avocado Nut Butter Shake.  This is the one my kids always ask for when I ask them “what kind of smoothie should I make today?”

It’s creamy, its dreamy, chocolately & healthy too!  I think it tastes like a healthy version of a frosty from Wendy’s!


Here’s how to make it:


2 frozen bananas (in chunks)
2 tablespoons nut butter of choice
1 tablespoons organic cacao
1 tsp hemp seeds
4-5 small frozen cauliflower heads
1/2 avocado
2 tbsp agave
pinch of cinnamon
2 cups nut milk of your choice


  1. Place bananas and nut milk in first into a high speed blender.  Then add all the other ingredients.  Blend until smooth and creamy and enjoy!

-Made with love, Ashley


Instant Pot Chicken Tikka Masala (Kid-Friendly, Dairy-free, Gluten-free)

Any of the products on this page may be an affiliate link.  If you click on an affiliate link and make a purchase within a specific amount of time, I get a small commission.  The commission is paid by third parties, not by you.  I only recommend products that I genuinely love.  Thank you for your support! 


I am a big fan of Indian food and spice for that matter. However, my kids aren’t big fans of spice and that’s a problem for me sometimes, since we all eat the same meal as eachother around here.

Luckily, Chicken Tikka Masala is a very mild dish and I made this version even more mild for all kiddies at the table. If you’ve never had Tikka Masala, its a tomato-based creamy buttery dish and it’s a really great dish to introduce children to Indian cuisine since its so mild. Also, I love that the parts of it can be deconstructed into different compartments for kids. We put the rice in one area, the chicken in one area and the sauce in another for dipping.

Another selling point for this meal is that it is ready in legitimately 20-30 minutes from start to finish so its a great call for busy mom’s like me!

If there is one piece of advice I would give for busy working moms who are trying to eat healthy, it would be to GET an INSTANTPOT!! It will save your life and your sanity. Dinner in 15 mnutes, what could be better for a busy working mom?! Plus they are on sale right now on amazon for $69.95 so what are you waiting for??

You can make this dish in the crockpot or the Instant pot and it is so good and so simple! Great for making ahead of time for left overs throughout the work week as well.

I paired it with some white rice with basil and parsley and some broccoli and it was perfect!

Here’s how to make it.

Serves: 4-6
Time: 20-30 minutes


For the chicken + sauce:

  • 2 packs organic chicken thighs

  • The cream top from 1 organic full fat coconut milk

  • 2 cloves garlic (shredded)

  • 1 thumb of ginger (peeled and shredded)

  • 1 + 1/4 6 oz cans of tomato paste

  • 1 yellow onion diced

  • 1.5 tbsp garam masala

  • 1 tsp turmeric

  • 1 tsp cumin

  • 1/2 tsp paprika

  • 2 tbsp ghee (this is the brand I use)

  • 1 tbsp coconut oil (to saute)

  • salt and pepper to taste

For the rice:

  • 1 cup white rice

  • 2 tbsp chopped parsley

  • 1 tbsp chopped basil

  • 2 tbsp extra olive oil


  1. Prepare the rice ahead of time. Add the herbs and oil right on top. Season with salt and pepper and set aside.

  2. In the instant pot, add the coconut oil and turn on the saute feature. Once heated, add the chicken and saute for 5-7 minutes. Then add the onions, garlic and ginger and saute for a few minutes together with the chicken (about 3 minutes)

  3. Turn the saute feature off. Add all the remaining ingredients (the coconut cream, the tomato paste, the ghee and all the seasonings) for the chicken and combine well. Turn on the pressure cook setting for 15 minutes and seal the instant pot.

  4. While the chicken is cooking, steam your broccoli for 10-15 minutes or until slightly tender.

  5. When chicken is finished, serve it over the rice with some broccoli and enjoy!

Made with love,


Cauliflower Crust Sweet Potato & Sausage Pizza (Gluten-free, Dairy-free, Paleo, Kid-friendly)

It has been a while since I made a recipe and though “Oh, my gosh. People NEED this in their life!” Not trying to brag, even though I kind of am, but this pizza is so legit you guys. So nourishing and so delicious too. Did I mention its not only gluten free but also made with cauliflower crust and a bunch of other delicious veggies and real foods?!

Wow. I’m such a foodie that I even sound ridiculous to myself. I’m sorry you guys, but it really is that good! Even my husband, who would rather eat real pizza any day was raving about this Sweet Potato Pizza.

Whoever even thought of the brilliant idea of cauliflower pizza crust anyway?! Seriously!! What a genius. I very much would like to high five this person and become their friend. If you have never tried it, don’t hate. It actually tastes pretty darn amazing considering its made out of a cruciferous veggie. And your kids won’t have any clue either. Unless they’re one of those super suspicious guys.

And no, I don’t really hide it from my kids that I’m serving them pizza made out of veggies. They pretty much expect veggies to be part of every meal equation in my house at this point but I don’t really have to highlight it either because after all, it is PIZZA.


I know what you’re thinking though. You’ve tried making cauliflower crust before and you DO NOT have time for that. And its messy as heck too. You’re so not going there again.

Don’t worry, I’ve got you covered boo. I don’t bother with homemade cauliflower crust anymore either. Unless I have a lot of time on my hands and a lot of patience, nope, not going there.

Thankfully for you and I both, I finally found a store-bought cauliflower pizza crust that is made out of legit ingredients with no fluff or fillers and tastes delicious. Most other brands I’ve used in the past have odd fillers and use mozzarella cheese (I don’t eat conventional dairy). But this brand below has all wholesome, real food ingredients that make a gluten-free organic mama like me very, very happy!

One more thing, I forgot to mention before I give you the recipe. Its a total week-night dinner time saver. It only takes about 30 minutes total cooking time to throw together. A win-win-win in my book!


*Affiliate links below.

Serves: 5 people
Time: 30 minutes


  • 2 Cauliflower Pizza Crust (store bought, I love this brand)

  • 1 + 1/2 large sweet potato precooked until soft (in oven or crockpot/instant pot)

  • 1 pack of nitrate free Italian sausage, casings removed and chopped

  • 1 medium onion, diced

  • 2 cloves garlic, peeled and diced

  • 1/2 jar sun-dried tomatoes, drained and chopped

  • 1 jar or can of pizza sauce

  • coconut oil or ghee for cooking

  • 1 tsp garlic powder

  • salt and pepper

  • 1 tablespoon fresh basil, chopped and diced


  1. Before hand, cook your sweet potatoes. I threw 2 sweet potatoes into the Instantpot for 15 minutes on pressure cook until they were fork tender. Scoop out the insides of the sweet potatoes and set them aside.

  2. Remove crusts from the package and set them on a baking sheet. Set the oven for 400 degrees.

  3. Chop the onions, garlic, sausage and sun-dried tomatoes.

  4. Heat your oil in a skillet over medium heat. Add the sausage to the pan and let it begin to cook for about 3 minutes.

  5. Add the onions and garlic and saute in the oils until they begin to soften and soak up the flavor of the sausage, about 7 minutes.

  6. Add the sun-dried tomatoes and the pizzas sauce and combine well. Turn the heat to low and cover and cook for about 10 minutes.

  7. Remove the cover and add in the softened sweet potato mix and stir it into the pizza sauce mixture until its fully combined.

  8. Add your salt, pepper, garlic powder and basil and combine. You can garnish with fresh basil on top if you would like.

  9. Once the sweet potato sausage sauce is ready, spread it evenly onto the two cauliflower crusts and bake for 10-14 minutes or until the crust begins become slightly crisp.

  10. Enjoy!

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Homemade Vegan Chocolate Milk (Vegan, Dairy-free, Paleo)


Whether you’re dairy free, vegan or paleo, I think we can all agree that chocolate milk is a glorious thing and that this childhood favorite needs to be recreated A.S.A.P.

Allow me to just take a minute to praise the wonderful cashew for bringing its wonderful creamy and satiating flavor that also packs quite the nutritious punch.  You can make almost any dairy-free favorite, including nacho cheese, with these glorious little life giving nuts. 

Honestly, what’s not to love?  They’re full of protein and healthy fats and they keep your blood sugar stable, just for beginners.

Your littles will be asking for this Chocolate milk on the daily.  And it wont really be a problem because you’ll be requiring it daily too at this point.  And it only takes a few tiny steps to make, so can we really consider this a problem after all?  More like a solution to the problem of not being able to drink chocolate milk since giving up dairy. 

Should I talk about the reasons you should give up conventional dairy? Nah, I won’t get all ranty on you guys today, you’re off the hook.

Just be sure to buy the big tub of organic cashews at costco.



  • 1 cup of cashews (preferably organic)

  • 3 cups filtered water

  • 2 dates

  • 1 tsp vanilla

  • 2 tsp agave/maple syrup

  • 1 + 1/2 tbsp cacao powder


  1. Soak 1 cup of cashews + 2 dates in a large cup of filtered water overnight.

  2. The next day, drain and rinse the cashews and dates.

  3. Add the soaked cashews, dates, vanilla, agave, cacao and water to a high speed blender until consistency is thin. 

  4. If you’re storing this in the fridge, just be sure to shake it first to combine. 

  5. Enjoy!



Roasted Rosemary Sweet Potatoes (Paleo, Gluten-free, Whole-30, Vegan, Kid Approved)


These Roasted Rosemary Sweet Potatoes are simple, healthy and sweet and the perfect addition to any weeknight dinner. If you know me at all, you know I’m always trying to come up with healthy recipes to get my kiddos to enjoy their veggies and this is one of my go-to’s in that category.

And to be quite frank, I’m not really sure if I could survive the grain-free lifestyle without my beloved sweet potato. When I’m craving carbohydrates, one of my favorite treats is to eat a baked sweet potato with some good old butter, agave, salt and cinnamon. Sweet and fulfilling without that guilt free filling.

Not only do my kids love these little guys, but every time I make them for guests, they always ask for the recipe and they can never believe how easy they are! Seriously, they really are THAT easy. Like idiot proof easy.

I love to save some extra in the fridge to throw over salads the next day and they also work great as a make-ahead weekday meal-prep situation.

With only a few simple ingredients and a roasting pan, you’re pretty much good to go, so I’m not sure what else could really hold you back from enjoying this crowd-pleasing side.


Here’s what you’ll need:


2 medium sweet potatoes, peeled and chopped into 1/2 inch cubes
2 tablespoons of fresh rosemary
1 + 1/2 tablespoon ghee (or coconut oil)
1 tsp garlic powder
Salt and Pepper to taste

Prep time: 10 minutes
Cook Time: 50 minutes
Serves: 5 servings



  1. Line a baking sheet with parchment paper and set the oven for 400 degrees Fahrenheit.

  2. Peel and chop the potatoes and throw them into a mixing bowl.

  3. Throw in the rosemary, the ghee, garlic powder and salt and pepper and toss them all together with your hands.

  4. After you’re finished giving them a good toss, transfer them to the baking sheet, make sure that they are spaced out well to ensure they get crispy instead of mushy.

  5. Put them in the oven for roughly 50  minutes, turning halfway through with a spatula to cook evenly on both sides.  You want them to be slightly browned and crispy on the outside but not overcooked.

  6. Enjoy!


Butternut Squash + Bone Marrow Applesauce for Moms and Babes (Paleo, Gluten-free, Whole-30, Kid-friendly)


In terms of nutritionally dense foods for growing healthy brains and bones in kids and babies, I would put bone marrow right up there at the top of the list along with all the veggies, liver and bone broth. It is not only a fabulous source of heme iron (easily absorbed), but also an incredible source of healthy fat (at a whopping 97% fat ratio), good for satiating hungry tummies, nourishing a growing brain and keeping blood sugar levels stable. It’s also full of essential amino acids that literally help to grow strong teeth, hair, bones, skin, muscles and help with energy production.

Growing brains (and all brains, for that matter) need and thrive off of fat. Fat is what makes up the myelin sheath of nerve cells, which is what allows nerve cells to fire and send messages (to think, talk, process and do).

If you know me at all, you know I’ve had a long love relationship with bone marrow ever since I first tasted it at some trendy restaurant on the streets of Manhattan. What’s not to love? It tastes like the butter of heaven, after all! Spread it on crackers or some warm bread with some honey and you’re pretty much good to go!

After loving it for its incredible taste, I was so intrigued by it and I had to know everything about it. Learning how it was actually an incredibly nutrient dense food, according to the Weston A. Price foundation, made me fall even more in love. The Weston A. Price foundation touts bone marrow as an extremely nourishing food, found in almost every traditional culture around the globe. Contrary to the western world, where we eat mostly muscle meat, traditional cultures have long valued and cooked the entire animal, including the organs and bones and marrow and mostly feed the muscle meat (which has the least amount of vitamins/minerals) to the dogs.


Ok, enough fat and nutrition talk.  Let’s talk about this glorious food recipe discovery, Butternut Squash + Bone Marrow Apple Sauce! 

You need this in your life, trust me on this one.

It has it all in my book.  Sweet AND savory AND a fruit, a veggie and a healthy source of fat and iron.  You literally couldn’t make a more healthy dessert for you and your little people if you ask me.  A great food for babies and kids of all ages and also a great snack for anyone who is on the Whole30 diet. 

It is It is literally SO easy to make you won’t believe it!  Heres how to make it.
**Affiliate links below.


  • 5 beef marrow bones (organic/grass-fed bones are important)

  • 5-6 apples (skin removed)

  • 1/2 butternut squash (cubed)

  • 1 tsp cinnamon

  • 1 tablespoon coconut sugar

  • a pinch of lemon juice

  • 1 tsp ghee

  • 2 tsp agave (optional)


  1. Pre-heat oven to 400 degrees.

  2. Add marrow bones to a pan and roast for about 15 minutes or when it begins to bubble around the edges.

  3. When its finished roasting, scoop out the marrow with a butterknife.

  4. In a crockpot or Instapot, add the marrow and all the other ingredients.

  5. For a crockpot cook on low heat for 6-8 hours.  In the Instapot, set on high pressure for 10 minutes.

  6. When it is finished, use an immersion blender to combine all the ingredients and enjoy!  Feel free to add extra agave if you want to sweeten it up a bit more.



Hulk Powers Pancakes (Kid-friendly, Gluten-free)


Am I right that there’s nothing like pancakes on Saturday morning?

And when all your kiddos want is pancakes, you better believe I’ll be finding a way to add some greens into the situation.

The biggest qualm I have with pancakes is that they’re typically made from processed white flour, which translates into pure sugar in how its absorbed and assimilated into the bloodstream and digestive track.  In other words, it spells out major kid blood sugar spike followed by an inevitable crash of emotions.  Also, they’re pretty lacking in the nutritional department.

These Hulk Powers Pancakes, on the other hand, won’t leave you with a sugar crash 10 minutes later and they also won’t leave you hungry either.  They’ve got some true superpower ingredients including flax seed, spinach and even barley grass powder if you dare to be brave!

Barley grass is high in many vitamins and minerals, including vitamin C and it can help aid the liver in detoxifying.  It’s also been used to help reduce excess acidity in the body.  You can find it in powder form and add it to smoothies or whatever else you can think of!


To be quite honest, pancakes have been quite a challenge to me lately.  Partially because I’m always trying to add some obscure ingredient (see above) and partially because I’m a tad challenged in the flipping department.

BUT I’m so happy and a smidge proud to say I finally found the right ingredients and the right method to make healthy breakfast pancakes.  Cue my inner mini-celebration.

I hope you all like them as much as we do! 


Here’s how to make them:


  • 1 cup gluten free oats (processed in a food processor)

  • 1/2 cup almond flour

  • 1 tsp baking soda

  • 2 eggs

  • 1 tsp vanilla

  • large handful or two of spinach

  • 1 scoop of barley grass powder (optional)

  • 1 tablespoon ground flaxseed

  • 1 tsp agave

  • 1/2 tsp cinnamon

  • 1 + 1/4 cup almond milk

    Coconut oil for cooking



  1. Process the oats in a blender or food processor until finely ground.  Add the almond flour and the other dry ingredients (cinnamon, baking soda, barley grass powder).

  2. Beat the eggs separately.

  3. Add all the ingredients (wet and dry) into a high-speed blender until pureed.

  4. Heat a cast iron skillet on medium heat with coconut oil.

  5. Add the pancake batter in batches of 4-5 at a time until the batter is finished.

    Note: They tend to be a smidge on the thin side so if you like them thicker; add your first batter to the pan and wait a second for it to cook a bit around the edges and form before adding a bit more batter for thickness.  Also if you don’t have barely grass powder, you can totally skip it (it’s optional) and the recipe works fine without it.


Five Minute Guacamole


As we walk into this month of gratitude and thanksgiving, I am trying to incorporate some new and fun ways to cultivate gratitude in our home and even though they’re young, my kids totally understand thanksgiving! Its so sweet to hear the things they’re thankful for that it makes me even more thankful!

Mostly, it’s the little things I thank God for, like happy kids and year round guacamole! But we have SO much to be thankful here in the United States, for safety and freedom and more than enough food and water (even if we may have to filter it thoroughly to remove all the nasty chemicals)

Did you know that verbally expressing gratitude and thanksgiving can cultivate physiological mental and physical health changes and essentially RE-WIRE your brain for wellness?! That blows me away! If you don’t believe me, watch some lectures on YouTube by neuroscientist Dr. Caroline Leaf!

Dr Caroline Leaf: Bringing Toxic Thoughts Into Captivity

It just reminds me of how awesome God is and how he designed us for thanksgiving and wellness and our bodies are truly such a masterpiece of artwork

What little things are you thankful for walking into this month of Thanksgiving? Let me know in the comments below!

Anyway, here is mine and my kids FAVORITE Five Minute Guacamole that we use on the daily around here. It’s so tasty with a bag of tortilla chips, a great party dish or just for enticing kids to try new veggies with (as a dip!)


2 ripe hass avocados
1 tbsp chopped cilantro
1/8 of a medium onion diced finely
a squeeze of lime juice
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp cumin
Salt and pepper to taste
Optional: 1 tbsp dairy free sour cream



  1. Smash 2 ripe avocados with a fork

  2. Add in the remaining ingredients and combine with the fork until you reach your desired consistency. I like to leave some big chunks here and there!



Chia Almond Flour Pumpkin Muffins (Gluten-free, Paleo)


Well, its October, and even if that doesn’t necessarily mean cool weather here in Miami, it still means my husband will be watching endless hours of football on weekends and I will be baking Pumpkin flavored everything, obviously!

Pumpkin muffins, pumpkin pancakes, pumpkin cookies, pumpkin pie, you name it, I’m determined to try to make a healthier version of whatever it is.

My criteria for healthy in our household means cutting out the flour and fast acting sugars and carbohydrates and replacing them with blood sugar stabilizing proteins and fats.

I was searching Pinterest for a pumpkin muffin recipe that met those criteria but couldn’t find the right one, so I decided to make my own version. I was so excited about how wonderful they turned out that I just had to share them with you all.

These sweet Chia Almond Flour Pumpkin Muffins are the perfect breakfast on-the-go or a healthy midday snack and they are super kid friendly. Not only are they moist and delicious, they are packed full of protein and blood-stabilizing healthy fats/omega-3’s from the almonds, chia seeds and eggs.

They are quick and easy to whip up, coming together in only a few minutes! What are you waiting for?? Get your baking mitt on and get in the kitchen!

Here’s how to make them!



  • 1 large banana, mashed

  • 1 cup pumpkin puree

  • 2 tbsp honey or agave

  • 3 eggs, lightly beaten

  • 2 tablespoon coconut oil, melted

  • 1 teaspoon vanilla extract

  • 1 tablespoon chia seeds

  • 2 cups almond flour

  • 2 tsp pumpkin pie spice

  • 1 tsp cinnamon

  • 3 tsp teaspoon baking powder

  • 1/4 teaspoon salt


  1. Line muffin tin and set oven to 350 degrees.

  2. Smash a ripe banana in a large mixing bowl with a fork.

  3. Add in the eggs and beat and combine well.

  4. Add all the other wet ingredients: vanilla, honey/agave, coconut oil and pumpkin purée. Mix and combine well.

  5. Toss in the remaining dry ingredients, making sure to distribute the baking powder evenly. Combine well.

  6. Pour mixture into muffin tins about 3/4 of the way full.

  7. Bake for 25-30 mins at 350 degrees or until the edges began to brown. Let cool for 10 minutes.



Veggie-Loaded Meat Sauce (Gluten-free, Paleo, Kid-friendly)


This Loaded Veggie Meat Sauce is the R E A L
D E A L, you guys!
I can’t even explain to you how it has changed my life. It is so delicious and so ridiculously loaded with nutrition that you will be wanting to keep it in the meal rotation for every week. The greatest part is your kids wont even think anything differently about it, they will just see noodles and sing a shout of praise.

No, I’m not saying you should necessarily hide whats in the sauce from them. Actually, I feel quite the opposite. Sneaking veggies into foods without your kids’ knowledge has been known to only further distrust and anxiety around the dinner table with picky eaters. I’m just saying that they won’t be able to really taste the difference and sooner or later this will just be what comes to mind when they think of spaghetti.

My kids sometimes like to help me throw the veggies into the food processor and watch them be ground up for going into the sauce. Cooking with kids prepares them for the smells and sights of the meal to come.

If only it was easy and mess free!

Okay, back to the awesome sauce. So I call this Loaded Veggie Meat Sauce because it is literally LOADED with veggies. S I X veggies and T W O powerful superfoods! It has onions, garlic, kale, celery, carrots and tomatoes. It also includes fresh basil and turmeric, both potent super foods packed with nutritional value. It is also packed with iron and tons of healthy fats.

You may be thinking, great for you, but my kids would NEVER EAT THAT! Here’s why I think you should at least try:

  • The veggies are all tender and ground up into tiny pieces which is usually a win for picky eaters

  • The noodles (and optional Parmesan cheese) is placed strategically on top to lure them into the plate (kids are typically very visual beings and if they spy their favorites on top, they’re more likely to try it)

  • Um, did I mention NOODLES?!

Ok enough yapping, here’s how to make it!


  • 1 large yellow onion

  • 4 cloves garlic

  • 4 carrots

  • 10 leafs of lacianato kale (stems removed)

  • 4-5 stems of celery

  • 1 root fresh turmeric (skin removed)

  • handful of fresh basil, chopped

  • 1 lb grass-fed ground beef

  • 2 tablespoons ghee

  • 1 tablespoon coconut oil

  • a drizzle of EVOO

  • 1 24 oz jar of organic tomato sauce + 1/3 of another 24 oz jar

  • 3 tsp himalayan sea salt

  • 3 tsp onion powder

  • 1-2 tsp garlic powder

  • 1 tsp powdered turmeric (optional)

  • 1 tsp paprika

  • black pepper to taste


  1. Rinse and dry all the veggies.

  2. Add the onion and garlic to the food processor and process until finely minced. Meanwhile, heat the ghee and coconut oil mixed in a large pot over medium heat.

  3. Add the minced onions and garlic to the oils and let cook for a minute or too until soft while you puree the other veggies.

  4. Add the carrots to the food processor and finely mince. Add to the pot and mix into the onion mix.

  5. Do the same with the kale, celery and turmeric root and add the minced veggies into the pot and stir.

  6. Drizzle a few drizzles of EVOO over the top of the veggies and cook on medium low heat for about 5-6 minutes until they begin to soften.

  7. Add the spices and salt and pepper.

  8. Add the ground beef and chop it with a spatula while it browns. Stir it in well and make sure to break up any large chunks. Cook the beef and veggies together for about 7 minutes or until meat is almost all browned.

  9. Add the tomato sauce. Turn the heat back to about medium heat or until it simmers and leave it this way for about 5 minutes.

  10. After 5 minutes of simmering, turn the heat down to low and cover to simmer for 30 minutes. When its finished, throw in the fresh basil while its still hot and stir in to combine.

  11. Serve this meat sauce over gluten-free quinoa spaghetti noodles or plain quinoa. Make sure to place a few noodles on top (and maybe even a little Parmesan cheese) for all those visual picky eaters.