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Entries in healthy recipe (19)


Ginger Nut Cookie

I guess you could say I am pretty particular about certain things in life. My coffee has to be bold, but not bitter. My bedroom has to be dark and cold. And my cookies have to be soft, fluffy and sweet, but not tooth-achingly sweet. These flourless cookies are gluten and dairy free, and just lightly sweetened with a hint of coconut and perfectly nutty with an almond flour base. With a hefty dose of healthy fats, minimal added sugar and loads of antioxidants from its spiced ginger, this cookie would be wonderful as a post-workout nosh, or mid-holiday-shopping spree snack. As an added bonus, you can bake them all at once as I created them single batch style—so you won’t spend your entire day baking sheet after sheet pan of cookies. Enjoy!

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Orange Chicken

Raise your hand if you love Chinese takeout. Keep your hand raised if you feel kind of terrible after you eat it.  I’m with ya there. For that reason alone, I have quite the love-hate relationship with Chinese food. And you know, food should make us feel GOOD-both while we are eating it and once we are done. Enter this recipe. Not only is it super simple to whip up, but it heats well if you have leftovers for the next day.

Yields 4 servings


  • 4 chicken breasts, 4 ounces each
  • ¼ cup coconut aminos
  • ¼ cup orange juice
  • ½ cup chicken broth
  • 2 tbsp honey
  • 3 tablespoons apple cider vinegar
  • ½ teaspoon chili powder
  • 1 tbsp coconut oil
  • 1 tbsp garlic, minced
  • 2.5 tbsp arrowroot powder mixed with 4 tbsp cold water
  • 2 cups riced cauliflower
  • 2 cups broccoli, fresh or frozen (thawed)


  1. Place chicken in slow cooker.
  2. In a bowl, combine the coconut aminos and next five ingredients. Pour over chicken mixture and cook on low for 3-4 hours.
  3. About 20 minutes before serving, remove chicken from slow cooker and shred with two forks. Heat 1/2 tbsp coconut oil over medium heat and sauté garlic until fragrant. Add in reserved liquid from slow cooker and stir to combine.
  4. In small bowl, combine arrowroot starch with cold water and slowly add into sauce and stir until thickened.
  5. Return chicken to crockpot and pour thickened sauce over top. Add remaining 1/2 tbsp coconut oil to skillet and add broccoli and riced cauliflower. Sauté until browned.
  6. Serve shredded chicken over cauliflower and broccoli.


Per Serving (4 ounces chicken, ½ cup broccoli, ½ cup cauliflower rice):  Calories: 340 | Carbohydrates: 26 grams | Fat: 8 grams | Protein: 38 grams


Cornbread Muffin

Chili and cornbread go together like any of the other most famous food combinations that typically come to mind—peanut butter and jelly, mac and cheese, meatballs and noodles. You get my drift. And there really isn’t anything homier than a warm crumbled corn muffin over a big bowl of steaming chili. The thing about this recipe, however, is that it is both gluten and dairy free! The fiber from the oats, with the addition of some coconut oil or ghee (whichever you prefer) supplying a little bit of healthy fat, will help to slow down the dreaded crash you might often expect when consuming a meal or snack that is heavier on the carbs. Pair these muffins with my Autumn Harvest Chili and you have a winning combination.

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Autumn Harvest Chili

This Autumn Harvest Chili is like a hug in a bowl. I’m not sure I know anyone that would deny a hug, and I surely don’t know of anyone that would turn down a bowl of this deliciousness. Not only are the flavors bold and warming, (think cinnamon with a little kick) but this chili is loaded with high quality nutrition. Packed with 29 grams of lean protein, along with 8 grams of fiber, (thanks to the black beans and added pumpkin) you have yourself a meal that will keep you satisfied and energized to carve all the pumpkins and explore all the orchards you can fit into a fall day.

Pumpkin is in, and I’m on board! You can keep your pumpkin spice latte. I’ve got this chili to keep me warm.

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Chocolate Chip Pumpkin Protein Bread

You know what I love about orange foods, specifically pumpkin? Well, pumpkin has 200% of your RDA for vitamin A. Besides being a potent antioxidant that fights free radical damage from toxin in our environment, vitamin A can help retain the youthful appearance of our skin by renewing skin cells and increasing collagen. Outside of that, pumpkin has loads of digestive friendly fiber to help keep you fuller, longer. Plus pumpkin contains zinc, an element that bolsters the immune function and is involved in maintaining proper hormone balance, along with B vitamins to support energy production. That’s a pretty stellar nutrition profile if you ask me! And just one more reason to bake with it! This pumpkin bread is dense, moist and full of healthy fats, protein and minimal carbohydrates…perfect for pre- and post-workout fueling, or as an afternoon snack to get you through the day!

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UCAN Eat a Cookie

As an avid exerciser, I am always trying to tweak my fueling strategies.  I’ve tried all sorts of gels and performance supplements, but I’ve found that using whole food recipes for support helps sustain my fuel needs the best.

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Sweet Potato Pizza Crust

Honestly, who doesn’t love pizza?

One of the HARDEST things for me to give up once I decided to go gluten and dairy free was giving up my beloved supreme pizza. The strange thing? On their own, I’m not even that big a fan of bread OR cheese (I mean, really, that’s what a  pizza consists of), but take away the combination of the two, and it was a sad state of affairs.

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