If any of you follow me on Instagram, you know I love me some tuna salad. My usual go to is tuna mixed with yogurt, capers, parsley and salt and pepper over a bed of romaine lettuce with avocado and these crackers for lunch.  But what about tuna for dinner? Tonight it was time for me to diversify. I came up with this warm, lemony and perfect pasta dish.  I call this the "super quick came home from work late and don't feel like cooking" dish. 

THE SKINNY ON TUNA
I am so thankful for amazing brands like Wild Planet Foods and Safe Catch Foods  that follow the sustainable seafood program. About 10 years ago, canned tuna used to be frowned upon for it's high mercury content and unsafe fishing  practices, but now you can enjoy tuna without the health or environmental worries. Tuna is not only an amazing source of protein but also a convenient addition to a nutritious lunch or dinner

DON'T FEAR GLUTEN
I have to admit that it's been a while since I have eaten pasta with GLUTEN. My on and off struggle with candida keeps me away but when I can enjoy it I get the good stuff like this brand that I used to make this dish.  The only ingredients are flour and water. Just what it should be.  And not enriched flour, but whole durum wheat flour made here locally in the Bay Area.  If you don't have candida, celiac disease or a wheat allergy or intolerance then please EAT GOOD GLUTEN. We get our energy and proper brain function from glucose, and when we eat gluten in it's whole form (not processed white flour) with the fiber and wheat germ intact, this is converted to glucose for energy without elevated blood sugar levels. So again, EAT GLUTEN. 

LEMON ZEST IS THE BEST
But seriously, the ingredient that makes this dish is the lemon zest. I recently moved and lost my zester in the process.  Only recently getting one back into my kitchen.  Made me remember how much of a game changer lemon zest is. I love to use it in pasta dishes, grain dishes, baked goods and with tuna dishes. Yasssssss.

AND, THE RECIPE
Ok, let's get into the goods.  This dish took a whole 15 minutes to whip up. Perfect for those nights you come home tired from work and don't want to think about cooking or going to the grocery store.  Everything in this recipe was made from pantry staples and what I had on hand. 

INGREDIENTS:
8oz. pasta of choice (I used Baia Pasta or your favorite gluten-free pasta)

5oz. canned tuna (I like Wild Planet Foods or Safe Catch)

1 tablespoon capers

Zest and juice of 1/2 lemon

3 tablespoons olive oil 

1 garlic clove, chopped

1/2 cup cooked + chopped broccoli raab (or regular broccoli)

1/8 cup chopped parsley 

A pinch of crushed red pepper

Salt + pepper

METHOD:
Cool pasta according to package instructions. While pasta cooks chop garlic, chop cooked broccoli, chop parsley and zest lemon. Drain pasta and reserve 1/2 cup of water. Use the same pan, sauté garlic in 1 tablespoon olive oil with tuna for 4-5 minutes. Add cooked broccoli, crushed red pepper and capers stir for 30 second. Add reserved pasta water and bring to a boil, add cooked pasta. Stir until liquid is reduced and coats pasta. Remove from heat. Stir in parsley, lemon zest and juice, remaining olive oil, salt and pepper. Serve in two bowl and enjoy!!

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Do you ever have a craving so bad that you will go to great lengths to get it? My pancake craving was strong today and I was fresh out of my usual ingredients.  So I decided to get creative with what I had on hand, determined to make pancakes happen!

I am sure glad I did some experimenting to make these fluffy gems. I used oat flour as the base.  Made simply by blending whole rolled oats in my blender into a fine powder.  This is the best trick in the book when you are out of flour.  I always have oats on hand as one of my pantry staples. 

I had saved leftover pumpkin puree from when I made pumpkin bread earlier in the week that was sitting in my fridge and I also had one last banana sitting on the counter collecting brown spots. Combined with cashew milk I always keep in stock for smoothies, I now had my base for some pancakes, woo hoo!

The best part? You can combine all the ingredients in a blender and save yourself the mess from mixing bowls with the added bonus of a pour spout for mess-less pouring.

INGREDIENTS:
1 ripe banana, mashed

1/3 cup pumpkin purée

(banana + pumpkin should equal 1 cup)

1 tablespoon maple syrup

1/2 cup unsweetened almond or cashew milk

1 cup rolled oats (blended into flour)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice

1 teaspoon baking soda

METHOD:
Combine all ingredients in a high speed blender. Pour pancake sized dollops into a greased pan (I used coconut oil) and cook for 2 minutes, flipping and cooking for another 2 minutes. Serve with maple syrup, yogurt, granola or any toppings of choice.  

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Waffles are pretty much my favorite anytime food.  i could eat them For breakfast, lunch or dinner and also drizzled with yogurt, nut butter or maple syrup as a snack. For this recipe I used both almond and coconut flour, combined with coconut milk and shredded coconut to make these a delicious anytime treat packed with protein and healthy fats. 

I am always dreaming up new recipes and combinations for waffles.  I have to be honest that not everything I experiment with in my kitchen turns out perfect the first time.  There have been a lot of flops.  Thankfully I live with the best taste tester in the world who eats or drinks almost everything I gave him. ALMOST.

This recipe came out perfect with the first batch. The perfect coco-nutty flavor and texture. They are gluten-free, paleo and can be vegan by subbing for flax eggs (haven't tested). I topped them with a simple drizzle of coconut yogurt, but imagine that these would also be good with some pineapple slices for a tropical treat to help ease you into winter. 

COCONUT PALEO WAFFLES
(makes 3 waffles)

Ingredients: 
1.5 cups blanched almond flour, almond meal or combination of both
1 tablespoon coconut flour
1/2 teaspoon baking soda
2 tablespoons unsweetened shredded coconut
2 eggs, whisked
1/2 cup coconut milk, or cashew milk
1 teaspoon vanilla extract

Method:
Plug in your waffle iron.  Mix the wet and dry ingredients in separate bowls and then combine. Scoop batter onto waffle iron and cook for 4-6 minutes each.  ENJOY!!  

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I have been wanting to create a fruit-free smoothie recipe for some time now. Truth is I always thought I had to add fruit to make a smoothie taste good but I have proved myself wrong with this recipe.  Ok yes, technically an avocado is a fruit but I put this nutritional power house in its own category. You feel me? It adds a perfect creaminess to this absolutely delicious blend.

When we wake up in the morning, the choice that we make for breakfast sets the tone for the rest of the day. This smoothie contains alkalizing vegetables such as spinach and zucchini, healthy fats from the avocado and protein plus essential amino acids from the collagen peptides.

So why no fruit? There are many reasons to leave fruit out of your morning smoothie. If you suffer from candida fruit can elevate levels of yeast overgrowth in your system. If you have PCOS and are trying to regulate your hormones it is a good idea to lower the amount of fruit in your diet as well. Or maybe you just want to switch it up!

Although don’t make it a habit to take fruit out of your diet.  Last week I was doing a wellness talk at a technology company here in San Francisco and someone from the audience raised their hand and asked if too much fruit is bad for you? And what is too much because she saw something on Instagram.  I have to say, it saddens me to think that social media may have influenced people to think that fruit is bad with the popularity of sugar detoxes.

I am here to tell you that fruit is GOOD FOR YOU and provides vital nutrients and fiber that your body needs. Whole food sugars are different than processed sugars. So please continue to eat and enjoy your fruit (a half of a frozen banana would make a great addition to this smoothie).

RECIPE:
-       1 cup unsweetened nut milk
-       ¼ cup filtered water
-       ½ ripe avocado
-       ½ lemon (juice only)
-       ½ large zucchini (raw, sliced and frozen)
-       1 giant handful of spinach
-       1-2 scoops of collagen peptides

METHOD:

Blend in a high speed blender, pour and enjoy!

This recipe has become one of my go to favorites to top zoodles, gluten-free pasta, salmon, chicken... just about anything! it's loaded with healthy fats from the avocado and the nuts. after having my gallbladder removed ten years ago my doctor told me to eat a low-fat diet. after noticing that my energy was depleted and that i was constantly hungry, i began instead to slowly up my intake of healthy fats. today i thrive off of a diet high in fat and here's why...

Let's talk healthy fats.

I am always looking for creative ways to add more healthy fats into my client's diets. The most important part of the day to incorporate healthy fats is in the morning for breakfast to keep you full until lunch, as well as for lunch to give you energy to beat the afternoon slump and keep you from reaching for sugary snacks and a cup of afternoon coffee. 

Avocado and nuts, such as walnuts and almonds, are my favorite healthy fats. Full of vitamin D, E, A and Zinc, healthy fats improve absorption of vitamins and minerals from other foods you eat as well.  A total win-win!

Blood sugar, feeling full and weight loss.

Including healthy fats in your diet will help to balance your blood sugar and also keep you fuller longer, both of which help with weight-loss. Many people who are trying to loose weight will limit their fat consumption or opt for “ low-fat” or “non-fat” food items (I am looking at you dairy). Not only does this not help, but can make loosing weight more difficult. We need to eat fat to slow the release of carbohydrates into our blood stream in order to balance blood sugar. Eating fat also increases feelings of satiation as the hormones gherkin and leptin, responsible for feeling full, responds to fat consumption.

Get your fats in with this creamy goodness.

So on to the recipe!  This sauce is killer and can be used in so many ways - to coat a pile of zoodles or your favorite gluten-free pasta (I like brown rice pasta or almond-based fettuccine),  topped over grilled chicken or shrimp, or as a delicious dip with veggies, crackers or tortilla chips.

Ingredients
Serves 4
1 avocado, halved and pitted
3 cups baby spinach
2 tablespoons almonds or walnuts
2 garlic cloves
Juice of 1 lime or lemon
½ teaspoon fine grain sea salt
½ teaspoon red pepper flakes
2 tablespoons olive oil

Directions
Add the avocado, spinach, nuts, garlic, lime/lemon juice, sea salt, and chili flakes to a food processor. Process for 2-3 minutes, stopping to scrape down sides as needed, or until smooth and creamy. If it’s too thick add water, one tablespoon at a time. Taste and adjust seasoning. Add olive oil last and set aside. This sauce will last in the fridge for a couple of days, the lemon/lime keeps it fresh!

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I was cravings pancakes today and also wanted a kick of protein to fuel my body and brain.  Enter these little cakes of goodness. I used to make almond flour pancakes all the time.  Why did I stop? I was asking myself that question with every delicious bite.  These are definitely going back into heavy rotation.  And dropping the recipe like it's hot for you lovely people so they can be in your rotation as well. These pancakes are gluten-free and paleo.  So enjoy as many as you would like!! I eat them as a savory snack topped with sheep's manchego cheese and prosciutto, or go straight for the sweet version with maple syrup, berries or bananas. They keep really well at room temperature for a couple of hours too and therefore are great for road trips or plane rides! The flavor combos are endless with these.  Pictured here with classic bacon, grass-fed butter and maple syrup. ENJOY!

Want some more healthy breakfast inspo? Check out my Healthy Breakfast Recipes ebook!

Ingredients:
- 1 3/4 cup Almond Flour (I used Bob's Red Mill super fine almond flour)
- 1 teaspoon baking powder
- 2 teaspoons arrowroot powder
- 3/4 unsweetened almond milk (or any nut milk)
- 1 1/2 teaspoons vanilla extract
- 2 eggs
- 2 scoops Collagen Peptides Protein Powder

Method:
Combine the eggs, vanilla and milk in a medium bowl.  Whisk to combine.  In another medium bowl combine the dry ingredients.  Pour the wet ingredients into the dry and whisk to combine. Using a 1/4 measuring cup, scoop batter onto a pan with grass-fed butter, ghee or coconut oil. Cook for 2-3 minutes each side. 

Oooooh baby these little guys turned out good.  There is something to be said about buying grass-fed lamb straight from the butcher or your local farmer’s market. It. Just. Tastes. Better. To help find local farms and butchers in your area check out localharvest.org or eatwild.com. 

If you can’t get to a butcher or your farmer’s market just make sure to ask for 100% grass-fed. Don't get sidetracked by the confusing array of labeling terms like natural" or "pasture-raised." Labeling laws allow products to display these terms even if lambs spend little or no time outdoors in a pasture setting. Unfortunately, even the term "grass-fed" is not sufficient since grass-fed lambs may have spent a relatively small amount of time grass feeding. The standard to look for on the label is "100% grass-fed." Talk to your grocer or butcher/farmer and find out how the animals were actually raised.

The tzatziki sauce is dairy-free but could also be made with a whole milk yogurt.  Seen here are my drizzle skills in some avocado butter lettuce cups.

LAMB MEATBALLS

Ingredients
- 1 pound of 100% grass-fed lamb
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- ¼ teaspoon crushed red peppers
- ¼ teaspoon garlic powder
- salt and pepper

Method
Preheat oven to Place all the ingredients in a large bowl and mix gently together with hands or spatula.  Form into balls (this batch made 14 balls) and place onto a parchment lined baking sheet.  Bake for 15 – 18 minutes.  

LEMON TZATZIKI SAUCE

Ingredients
- 7 oz. dairy free yogurt (check out Kite Hill and Forager Project which have no added sugar)
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried tarragon
- zest of one medium lemon
- juice of half of the lemon
-salt and pepper

Method
Mix all the ingredients together and use as much as you like for dipping or drizzling.

Most of you who know me well, know that I am OBSESSED with real food and it's power to give you energy.  Which is why I cannot believe that I have never made energy balls before; complete madness, I know! These Walnut, Cocoa + Date Energy Ballz turned out so delicious yesterday that I have to share them with you. The main ingredients are dates, walnuts, and coconut which makes them high in fat.  Yes, FAT.  Good traditional fat that is high in Omega-3's that have amazing health benefits.  Peep this, fats are needed for:
- Mental, Metabolic and Muscular function (your brain is made of 60% fat)
- Food digestion, to break down the nutrients in your food properly for absorption
- Energy!  Your body burns fat for energy.  So yes, by eating good fats, you are burning fat.

The ingredient list below contains two good sources of healthy fats: walnuts and coconut oil.  I had some leftover walnut pulp from making walnut milk which I used in this recipe. Although this ingredient does give them an amazing and perfect cakey texture, I do acknowledge that not everyone is a nutzo like me (how's that for a pun, eh?!) who makes their own walnut milk. So you could definitely sub for all walnuts and they will still be oh so tasty.

Hope you enjoy these tasty treats, and warning, they are HIGHLY addictive. I love them for a pre or post work out snack.  Or just any time of the day!

Ingredients:
↠2 cups pitted dates
↠3/4 cup walnut pulp leftover from making milk
↠1 cup walnuts (or two cups of subbing for pulp)
↠1 heaping tbsp. cocoa powder
↠1 cup shredded unsweetened coconut + a lil' extra for rolling
↠2 tbsp. coconut oil 

Method: Add the walnuts, pulp and coconut to a food processor and pulse until the nuts are broken up and combined with coconut. Add the remaining ingredients and pulse until combined and the "batter" is sticky and moldable. You might have to use a spatula to scrape down the sides a few times. Roll into tiny ballz, place on parchment paper (makes 18-24 depending on size of ballz). You can eat them at room temp for a softer texture, refrigerate them to firm up a bit or freeze to eat throughout the week. 

You know when you have those cooking moments… like dang, I made something really good? That just happened. And trust me, I am not the queen of the kitchen where every recipe turns out perfect every time. Oh no no no. My kitchen is a disaster of pots, pans, spilled ingredients, confusion and sometimes stove fires (I am working on this).  But the food orchestra came together perfectly for these meatballs and sauce, and all ingredients worked in a beautiful mouth-watering unison.

I had recently stocked up on five pounds of walnuts for making nut milk, throwing in salads, as an everyday snack and also for this recipe of basil pesto. I also picked up organic ground turkey decided to throw the basil into the meatball recipe as well. A little ad hoc ingredient combining turned out delicious.

I like to make a big batch of meatballs, cook up half to eat in a few dishes over the next couple of days, and then freeze the second half for an easy mid-week grab. The trick is to freeze them flat on parchment paper first and then store them in a Ziploc or stasher bag. (Yes, I know, the environment, blah blah blah, I am working on that too). I may be a work in progress, but hey, these balls turned out glorious, so do it!!

THE GOODS:

Turkey Basil Meatballs

-       One pound ground turkey (organic and free-range)

-       One handful chopped fresh basil

-       1 egg (I used pasture-raised)

-       1/3 cup of almond flour (can sub oat flour or gf four although I haven’t tried)

-       1/2 teaspoon black pepper

-       1/2 teaspoon salt

-       1/2 teaspoon onion powder

-       1/2 teaspoon crushed red pepper flakes

-       2-3 garlic cloves

Preheat oven to 425 degrees. With wet hands, form meatballs with your hands and place on parchment paper on a baking sheet. Bake in the oven for 15 minutes. You can also cook in olive oil over medium heat in a cast iron skillet like I did (too hot the day I made these to turn on the over, yowza).

Walnut basil-pesto sauce

-       2 cups fresh basil

-       1/4 cup olive oil

-       1/3 cup walnuts (raw almonds or pine nuts would work too)

-       1/2 teaspoon salt

-       1/2 teaspoon black pepper

-       1 – 2 garlic cloves

-       1/2 lemon squeezed

Drop everything into a food processor except for the olive oil.  Turn on and pour the olive oil slowly in to combine all the ingredients.  Scrape down the sides if necessary and pulse again.

WHAT’S IN MY BOWL:

Chopped fresh romaine lettuce, roasted butternut squash, blanched asparagus, half an avocado and the turkey basil meatballs with a scoop of the pesto. 

You could also add the pesto to a bowl of brown rice pasta with the asparagus and meatballs on top.  I did this as well with a new almond flour pasta I found from a brand called Cappello’s that I picked up at Whole Foods.  It was absolutely amazing and did not taste like gluten-free pasta AT ALL.  Promise.