Golden Milk


  • 1 cup almond milk
  • 1/2 cup water
  • 1/2 tsp ground turmeric
  • 1 inch thin slice of ginger root, peeled and cut up into chunks (for flavor)
  • 1/4 tsp cinnamon stick
  • 2 tsp coconut oil
  • 1 tbsp honey or maple syrup
  • 1/4 tsp cayenne pepper (be careful not to add too much)


In a small pot, add all the ingredients and spices into the pot. Put pot over medium heat, and then allow milk to simmer. Continue cooking for about 2 minutes stirring the mixture so it doesn’t burn. Take off heat, remove ginger chunks and pour into mugs and enjoy!

Healthy Hash Browns- Made with Spaghetti Squash


  • 1 whole large spaghetti squash, cooked and strands pulled out from squash
  • sea salt
  • 3 Tablespoons coconut oil 
  • fresh green onion (optional garnish)
  • cilantro ( optional garnish)
  • optional: top with yogurt (dairy-free, vegan)


  • Mix squash with a little sea salt. Form into balls, compact them with your hands, and then press each ball into a hash brown patty. Use a kitchen towel or paper towel to help squeeze out any extra moisture you can from each patty. 
  • Heat a skillet up to medium heat, and add in a little oil. When oil is nice and hot, gently add in a couple patties to pan fry.
  • Pan fry each side of the hash brown patties for about 5 to 7 minutes a side, or until nice and golden and thoroughly heated all the way through.
  • Top with optional garnish if you like
  • Enjoy!


No Guilt French Toast


1 tblsp coconut oil

2 eggs

1/3 cup milk reg or non dairy

1 tsp cinnamon

2 tblsp orange juice

4 slices organic bread or gluten free bread

1 tsp vanilla

4 tblsp  plain yogurt 

1 cup strawberries, stems removed and sliced


Put 1/2 of oil in a pan and meet over med. heat. in a large flat bowl. mix together, eggs, milk, cinnamon and orange juice. Place bread into egg mixture, flip and then place in pan. Do this with another piece of bread. Cook until browned on each side. Set aside and keep warm. Add removing oil into pan and melt. Put remaining 2 pieces of bread into egg mixture and put in pan and brown on both sides. Remove from pan and keep warm. In small saucepan place strawberries and cook covered until soft and juices are released. Add vanilla and yogurt and stir. Continue heating over low heat until warmed. Place french toast on 4 plates and top with strawberry and yogurt. 

Serves 4

Gluten & Dairy-Free Parfait


3/4 Cup Low-fat Plain dairy-free yogurt (try coconut or almond milk base)

2 Tblsp. Orange Juice

1/2 Cup Berries

1/2 Banana, Sliced

1/3 Cup flaxseed


Mix yogurt and OJ together. Put 1/2 of yogurt in a tall, wide glass. Add 1/2 the berries and banana slices. Add flax. Add remaining yogurt and then remaining berries. Quick, healthy AND beautiful!

Serves 1



Quick, Healthy, and Gluten-Free Oats


  • 1 cup gluten free oats
  • 1.5 cups water
  • 1/2 tsp cinnamon
  • 1/4 cup raisins
  • 1/4 cup sliced almonds
  • 1 cup almond or cashew milk
  • 1/2 banana - sliced 


  1. Bring the water to a boil in a saucepan, add oats and turn heat to low.
  2. Cook for about 5 minutes, stirring regularly. Add cinnamon, raisins, banana and almonds, stir, cover the pan and cook 2 more minutes. Let sit for 5 minutes then stir in milk.




Banana, Strawberry, and Blueberry Smoothie


• ½ frozen banana
• 5 frozen strawberries
• ½ cup frozen blueberries
• 1 cup 100% juice or water
• ½ cup plain yogurt (for DF use coconut milk or DF yogurt)

Put all ingredients in blender and blend until smooth (if too thick add more water or juice)


Best Ever Deviled Eggs



6 Hard Boiled Eggs (Check out how to make Hard Boiled eggs

2 Tblsp. Plain Yogurt (or use plain Greek cultured coconut milk for dairy-free)

1 Tblsp Mayonaise (may also substitute mustard for dairy-free)

1/2 Tsp. Dried Dill

2 Tblsp. Diced Dill Pickles (Check out This Recipe for Super Easy Pickles)

Salt and Pepper to taste

Cajun Seasoned Salt (optional)


Cut the eggs in 1/2 lengthwise. Scoop out the hardened yolk and put in a bowl. Add the remaining ingredients except the Cajun salt and stir. Add yolks back into eggs. Sprinkle with a tiny amount of Cajun Salt 

Almond Butter Smoothie Bowl


1/2 Cup Unsweetened Cashew Milk (almond milk)

2 Tblsp. Almond Butter (peanut butter) make sure no added sugar, just nuts and salt

1 Tsp Cocoa Powder

4 Dates (Pitted) 

1 Large Frozen Banana

1 Tblsp Chopped Pecans, Almonds or Walnuts


Put all ingredients, except chopped nuts, in blender and blend until smooth. Scoop into bowl and place in freezer for 30 min. Sprinkle nuts over top and enjoy!

Great for breakfast, dessert. Approximately 350 calories. 

Avocado, Tomato Toast


1  Slice Sprouted Wheat Toast (I love Ezekiel. Can substitute with gluten-free bread)

1/2 Avocado

4 Small Tomato Slices

Fresh Arugula or Basil Leaves

Salt and Pepper


Toast your bread. Put 1/2 avocado on toast and spread. Top with sliced tomatoes and arugula or basil. Add a little salt and pepper and enjoy!!