Cilantro Chutney Chicken (AIP, Paleo, Whole30)


Cilantro Chutney Chicken

  • Servings: 4
  • Difficulty: easy
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2 lbs chicken (breast or thigh)
1 can coconut milk
1 cup cilantro
1/3 cup green onions (whites & greens)
2 TB lime juice, divided
4 cloves garlic
1 TB fresh ginger (or 1-inch knob ginger)
1 tsp salt


  1. Combine all ingredients (except chicken and 1 TB lime juice) in a blender and blend until smooth.
  2. Place chicken into large zip-top bag or glass container and cover with marinade, stirring to coat.
  3. Marinate for at least 1 hour, up to overnight.
  4. When ready to cook the chicken, preheat oven to 375°F. 
  5. Place chicken onto a baking sheet lined with parchment paper or foil (greased, if using foil), and spoon a tablespoon of marinade on top of each chicken breast or thigh.
  6. Bake until thickest part of chicken reaches an internal temperature of 165°F.
    • For boneless chicken breasts, this will be 25-30 minutes.
    • For boneless chicken thighs, this will be closer to 35-40 minutes.
  7. While chicken is baking, pour remaining marinade into a medium-sized pot and bring to a boil. Turn the heat down and allow it to simmer until it thickens and easily coats the back of a spoon, about 15 minutes.
    • Keep an eye on it because when it thickens, the mixture will start to sputter and make a mess–that’s another sign that it’s done!
  8. When sauce is done, stir in the remaining 1 TB lime juice.
  9. When chicken is done baking, allow it to rest for 5 minutes.
  10. Top chicken with sauce and serve.
  11. Lick your plate clean.

-Feel free to cook the chicken however you’d like. I grilled mine and it was divine.
-Not sensitive to nightshades? Throw in some crushed red pepper or cayenne for a kick!
-If using bone-in chicken, just be sure to cook it until it reaches 165°F.
-Leftovers will keep in the refrigerator for up to 5 days.

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Grain-free “Oatmeal” (AIP, Paleo, Vegan)

Sometimes, when it’s freezing and pouring outside, and you have a cold, you just want a comforting bowl of oats. You want that warm, creamy, cinnamon-y bowl that soothes your soul and fills you up.

But what to do when grains aren’t your friend?

I threw this together on my stovetop and couldn’t believe how much it tasted like the real thing. My brain was so confused, but my heart and stomach were pleased.

Enjoy this simple recipe for grain-free “oatmeal.”

I won’t tell if you lick the bowl clean.


  • Servings: 1
  • Difficulty: easy
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1 cup riced cauliflower
1 banana
1 tsp coconut oil or ghee (not AIP)
3/4 tsp cinnamon
1/3 cup coconut milk
1 TB maple syrup
Pinch salt
Optional: 1 scoop collagen or other protein powder


  1. Heat coconut oil or ghee on medium heat. When it’s melted, add riced cauliflower and sauté until it starts to soften, about 2 minutes.
  2. Add banana and use a wooden spoon to mash and combine it with cauliflower rice (about 1-2 minutes)
  3. When banana and cauli rice are well-incorporated, add coconut milk and bring to a simmer (about 2 minutes).
  4. Add the rest of the ingredients and stir well to combine.
  5. Allow to thicken for 1-2 minutes then turn off the heat.
  6. Transfer to a bowl or mug, add additional toppings if desired, and enjoy!

-I used frozen riced cauliflower, but you can use fresh.
-Easily multiply this recipe as needed to feed more than one person.
-Feel free to sub maple syrup for honey, but I prefer maple syrup because the warm flavor makes it feel more like oats to me.
-Get creative with toppings! Sauté a chopped apple for apple cinnamon oats, add berries or other fruit, or add nut butters (not AIP).

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Kid-Friendly Veggie Pasta Salad

For my new job, I am building a lunch program for a progressive private school, with classes ranging from kindergarten to 8th grade. I’m trying to create a lunch menu filled with familiar items and foods the students will love, but doing my best to use minimally processed ingredients while remaining within our budget.

This recipe was taste tested by 19 children, and somehow only one of them picked out the tomatoes. I was shocked when I saw how many happily chowed down on their pasta salad samples and asked for more! I kept this recipe simple so the flavors are mild and the freshness shines.

We told the children to give a thumbs up if they liked it, two thumbs up if they loved it, and to wiggle their fingers in the air if they couldn’t get enough of it. Wiggly fingers all around!

Feel free to use different flavor/veggie combinations.

Want a Greek pasta salad? Use Greek dressing and feta cheese instead of Italian dressing and Parmesan.

Want to add a spicy kick? Throw in some red pepper flakes!

Want to keep it vegan? Leave out the cheese and add some sunflower seeds for healthy fats and a yummy crunch.

Play around with it, using what you have or are craving. You won’t be disappointed.


Veggie Pasta Salad

  • Servings: 4-6
  • Difficulty: easy
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2 cups cooked + cooled pasta (see notes)
1 cup diced zucchini (raw)
1 cup diced tomatoes
2 TB Italian dressing
1/4 tsp salt
1/4 tsp black pepper
1/4 cup grated Parmesan cheese


  1. Combine pasta, zucchini, and tomatoes in a medium-sized bowl, and mix to evenly distribute veggies throughout pasta.
  2. Drizzle on dressing, and sprinkle on salt, pepper, and cheese. Mix well to combine and evenly coat veggies + pasta.
  3. Cover and refrigerate for at least 30 minutes for flavors to blend, up to overnight.
  4. Serve and enjoy!

-I recommend using macaroni or penne, and feel free to use gluten free pasta here! If you use gluten free pasta, after the pasta has been cooked, drained, and rinsed with cold water, toss with 1/2 tsp olive oil so that it does not stick together.
-This will last up to 5 days in the fridge. I do not recommend freezing.

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Crispy Pan-fried Brussels Sprouts (AIP, Paleo, Whole30, Vegan)

You know how brussels sprouts at restaurants always seem to taste better than the ones we make at home? It’s because they’re able to get them perfectly crispy and crunchy…that texture of our dreams.

But how to achieve that at home without using a ton of oil or straight up frying them? I’ve been determined for some time and finally completely mastered it. It is SO easy and yields perfectly crispy brussels every time!


There are a couple of keys here:

  • They must be shaved brussels (see photo for how I cut them).
  • Letting them sit undisturbed is what develops that crispy, caramelized brussel that you crave.
  • The big secret is turning off the heat, allowing them to cool slightly, then cranking the heat back up for one last crisp.

I know the recipe seems like a lot of “set your timer for 2 minutes!” but I promise it is WORTH IT. Trust!!

Feel free to multiply this recipe, just try to avoid crowding the pan because you don’t want the brussels to steam–then they’ll get soggy and not crispy!


Crispy Pan-fried Brussels Sprouts

  • Servings: 1
  • Difficulty: easy
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1 cup shaved brussels sprouts
1 TB oil of choice
1 clove garlic, minced
1/4 tsp salt
1 TB coconut aminos


  1. Heat a non-stick pan over medium-high heat. When the pan is hot, add oil and then brussels sprouts. Quickly stir to toss the brussels sprouts in oil then allow to sit in a single layer for 2 minutes, undisturbed.
    • How to tell if your pan is hot? Sprinkle a drop of water onto it and if it sizzles, your pan is ready. I’ll just run a little water onto my hand and flick it onto the pan to check.
  2. Toss/sauté the brussels, then spread them into a single layer and allow to sit for 2 more minutes, undisturbed. After the 2 minutes are up, repeat this process twice more.
    • To clarify, it goes: add brussels & toss → sit 2 minutes → toss → sit 2 minutes → toss → sit 2 minutes → toss → sit 2 minutes (so you’ll set the timer for “2 minutes” 4 times total here).
  3. Add garlic, salt, and coconut aminos, then sauté for 1 minute then turn off the heat.
  4. Let it sit in the pan until cooled, about 15 minutes.
  5. Quickly toss the brussels, then turn the heat back on to medium-high.
  6. When the brussels start to sizzle (listen for it!), let them sit for 2 minutes undisturbed.
  7. Toss/sauté, then allow them to sit for 2 more minutes.
  8. Serve immediately and enjoy the crispy deliciousness that is upon you.

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Cream of Mushroom Soup (AIP, Paleo, Whole30, Vegan)


Cream of Mushroom Soup

  • Servings: 3-4
  • Difficulty: easy
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1 large shallot or 1 small onion
16 oz baby portabella mushrooms, chopped
1 medium zucchini, chopped
1 tbsp cooking fat of choice
1 can coconut milk
3-4 cloves of garlic, minced
1 cup kale or spinach, chopped
2 bay leaves
1 TB fresh thyme (or 1 tsp dried thyme)
1 tsp black pepper (optional, omit for AIP)
1 tsp+ Magic Mushroom Powder*


  1. Heat a pot on medium-high heat. Add 1 tbsp cooking fat, and when it has warmed or melted add in shallot/onion. Sauté until browned, about 5-7 minutes.
  2. Add mushrooms and zucchini with a pinch of salt (the salt will help them release their liquid and brown more quickly).
  3. When veggies have cooked down and are soft (another 5-7 minutes), add in minced garlic and stir well to incorporate. Sauté for 1 minute.
  4. Add coconut milk, then fill the coconut milk can with water and add that as well. Stir to combine things well.
  5. Add kale or spinach to the party and allow them to wilt (2 minutes for spinach, 3-5 minutes for kale).
  6. When greens have wilted, add bay leaves and Thyme, and stir to combine.
  7. Bring the soup to a simmer, then turn the heat down to medium-low and put a lid on top. Set a timer for 15 minutes.
  8. After 15 minutes, it’s time to blend ‘er up! Either carefully add soup ingredients to a high speed blender and blend well, or use an immersion blender to blend. Blend until velvety and smooth.
  9. Add 1 tsp Magic Mushroom Powder and give it a quick blend. Taste and add more seasoning if necessary.
    • Alternatively, you could add 1 tsp salt, but keep in mind that the umami flavor will not be as strong (you can always add something else in to achieve an umami flavor, like fish sauce).
  10. Spoon into bowls (or mugs) and slurp up!

-You can buy Magic Mushroom Powder at Whole Foods (which is not AIP-compliant because the storebought version contains nightshades), or you can make your own via the recipe here. I made my own (a 1/3 batch made PLENTY) and omitted red pepper flakes to keep it nightshade-free. It’s the perfect pop of umami, and I love adding it to dishes in place of salt.
-This keeps in the refrigerator for up to 1 week and reheats well, either on the stovetop or in the microwave.

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Roasted Veggie Salad with Chickpea Croutons & Jalapeño Pesto Vinaigrette (Vegan)

I recently started a new job that is quite a commute from where I live. An hour, to be exact…without traffic. My first week, I was spending at least 2 1/2 hours per day on the road, which just didn’t feel feasible and was incredibly draining.

My second week, I was lucky enough to have dear friends who opened their homes to me and cut my commute down biiiiiig time. I actually had time to make dinner in the evenings and wake up at a decent hour in order to get to work on time!!

Of course, I had to thank my friends the only way I really know how: by cooking for them. Each night, I tried to make nutritious meals that tasted great and filled us up. It was a weird form of self-care to come home from a day of recipe testing to spend even more time in the kitchen, but I loved it.

I think it was different than cooking at work because I knew that whatever I made would be good, loved by both of us, and appreciated (not that my food isn’t appreciated at work, but it’s certainly different). It’s also such a joy to cook for two versus always cooking for one. Knowing that someone is going to be eating with me and enjoying the food I make is very motivating for me.

Each morning, I would do a quick scan of the fridge and pantry, then slowly dream up our dinner throughout the day with my mental inventory. This meal came together the same way. All I picked up from the store was the kale and broccoli, and everything else was pulled from what was already available.

This salad was GOOOOOOOOD. We both loved the flavors and textures at play.

And if you haven’t even massaged your  kale, START NOW. It changes everything. My friend said that she had never really cared for raw kale until that day, and her impression of kale completely changed when she saw how much the composition changed when it was massaged. I’ve changed the opinions of many people on kale simply by massaging it, which only takes an extra minute or two and is WORTH IT. It breaks down the tough green and makes it easier to chew (and digest), cuts the bitterness, and creates a bright green leaf that you will keep going back for because it’s that good. TRUST.

I have ingredient amounts included in the recipe but everything is pretty flexible and feel free to change things up as you wish! I included a few suggestions in the notes, but you can do whatever you’d like with the template I provided. Let me know if you make any changes–we could all use a little inspiration!


Roasted Veggie Salad with Chickpea Croutons & Jalapeño Pesto Vinaigrette

  • Servings: 2
  • Difficulty: easy
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Chickpea Croutons:
1 can chickpeas/garbanzo beans
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp cayenne
1/4 tsp black pepper
(or 1/2 tsp salt and 1 tsp seasoning of choice)

Roasted Veggies:
Broccoli – 1 small stalk
Sweet Potatoes – 1 small or 1/2 large
Carrots – 1 large or 2 small
Cherry/Grape Tomatoes – 1 cup
Olive oil

Jalapeño Pesto Vinaigrette:
1/2 jalapeño (de-seeded if you don’t want it spicy, leave the seeds in if you do)
1/4 cup parsley
1/4 tsp ground cumin
1 clove garlic
2 TB olive oil
2 TB water
1/2 tsp salt
1 tsp lemon juice

1 large or 2 small bunches curly kale
1/2 tsp Olive oil
1/4 tsp Salt
1 tsp lemon juice


  1. Preheat oven to 425°F. 
  2. Drain and rinse chickpeas, then dry well with a paper towel. Try to remove as much of the peels from the chickpeas as you can, but don’t sweat it if you can’t get all of them removed.
    • Tip: lay a paper towel on a flat surface, pour the chickpeas over, then lay another paper towel over them and rub the chickpeas between the two paper towels. This will dry them well and get off many of the outer shells.
  3. Toss chickpeas with remaining crouton ingredients, then spread onto a cookie sheet and put into the oven for 35-40 minutes, tossing once at the 15 minute mark and once more at the 30 minute mark.
    1. When you remove them from the oven, they will need to cool for a minute or so before they become deliciously crunchy. To test when I think they’re done, I will take one out of the oven and let it cool for a minute, then taste it. If it’s perfectly crunchy, I’ll pull the rest out. If not, I’ll leave them in for 5 more minutes then check again.
  4. After you put the chickpeas into the oven, chop your veggies. Chop them into bite-sized pieces, and cut the cherry/grape tomatoes in half. Spread them out onto a sheet pan. Drizzle with olive oil, sprinkle with salt and pepper, then toss and mix well. Add to the oven and bake for 15-20 minutes or until veggies are soft and lightly browned.
  5. After you put the veggies into the oven, make the vinaigrette. Throw all ingredients into a blender and blend well. Alternatively, you could use an immersion blender or just verrrrrry finely chop the ingredients and mash well. Either way, the dressing will be thick but that is okay. It will still mix well with the salad!
  6. De-stem the kale then tear into smaller pieces. Wash and dry the kale, then add to a large bowl and add the olive oil, salt, and lemon juice. Massage the kale very well (about 2 minutes) until the kale is bright green and soft, and it has absorbed the oil well. Taste a piece and adjust salt if necessary.
  7. To assemble, place a large bed of kale onto your plate. Top with roasted veggies, spoon dressing on top, then add a generous amount of chickpea croutons on top of everything.
  8. Inhale and live your best life while feeling amazing and nourished.

-This may look overwhelming, but it actually comes together really easily. Get the chickpeas in the oven, chop the veggies and throw them into the oven, then make the dressing and massage the kale. Assemble and bam!
-Not feeling the veggies listed here? Use any veggies you like! We loved the roasted tomatoes because they felt like additional little pops of dressing in the salad, but you can use any veggies. It’s incredible versatile.
-No jalapeño? Use another pepper! Scrape the seeds out and throw a habanero pepper in there instead.
-If prepping ahead of time, I recommend massaging the kale and storing the components separately, then assembling whenever you plan to eat the salad. Keep dressing, greens, and roasted veggies refrigerated, and keep chickpea croutons in an airtight container out of the fridge.

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Easy Baked Sweet Potato Fries (AIP, Paleo, Whole30)


Easy Baked Sweet Potato Fries

  • Servings: 3-4
  • Difficulty: easy
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1 large or 2 medium/small sweet potatoes, orange or white
Avocado Oil
Seasoning of choice


  1. Preheat oven to 400°F. 
  2. Cut sweet potatoes into wedges by cutting in half width-wise (think hamburger vs. hot dog), holding each half cut-side down and cutting into approximately 4-5 thick slices, then cutting each slice into 4 wedges.
  3. Toss wedges with 2 TB avocado oil in a large bowl.
  4. Add desired seasonings and toss again to coat wedges evenly.
  5. Add wedges to a grid baking rack*, assembling in a single layer.
    • Be sure not to overcrowd the rack, leaving a little space in between each wedge. Otherwise they will steam and not roast. Roasting = crunch factor.
    • I put my baking rack over a baking sheet to catch any potential drips. I recommend you do this too.
  6. Place into oven and bake for 45 minutes to 1 hour, checking for doneness at 45 minutes. They’re done when they are lightly browned and crispy!
  7. Eat up, buttercup!

-These keep well in the fridge for up to 1 week and can easily be reheated in the oven or crisped back up on a skillet.
-I used Primal Palate Adobo Seasoning and love it for this recipe, but you can use any seasonings you’d like. A simple sprinkle of salt and pepper would be divine!
-A grid baking rack* is essential to getting that perfect crisp without having to flip them because they cook evenly the whole time. If you don’t have one, then flip the wedges at the halfway point to ensure that they evenly brown on both sides.

Posted in AIP, Autoimmune Protocol, Food, gluten free, Healthy, Paleo, Recipes, Whole30 | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment