Witchy Pumpkin Bread recipe from our segment on Fox2

Uncategorized Oct 30, 2019

If you missed our segment on Fox 2 last week, here it is!! Or click here!

This Witchy Pumpkin Bread recipe is so, so good!

Best of everything:

  1. Gluten free
  2. Simple and fast
  3. Healthy
  4. Delicious!!!

Here is the recipe: 

Witchy Pumpkin Bread (gluten free)

Serves 12


  • 1 ½ cup almond flour
  • 1 cup brown sugar
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • ¾ tsp baking soda
  • Pinch of salt
  • ½ cup chocolate chips
  • 4 eggs
  • ¾ cup pumpkin puree
  • ½ cup packed shredded zucchini
  • 2 T coconut oil, melted
  • 1tsp vanilla
  • Non-stick spray


  1. Spray an 8x8 loaf pan well with non-stick spray. Preheat oven to 350.
  2. Mix dry ingredients together well. Add in wet ingredients. Stir until well combined.
  3. Bake for about 45 minutes until a knife comes out clean.
  4. Allow to cool before slicing. Enjoy!


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Some exciting news over here...

When I first go my degree in Nutrition and Exercise Physiology, I decided I wanted to change the world. I didn't really know how that would unfold at the time, but after working as an educator and SEEING day in and day out how difficult it is for us to get a healthy meal on the table, I knew I wanted to help people with just that. I began teaching and educating people how to cook simply at home, and eventually, I started doing it for them....

The work that I do and the way I get to help people is such an honor. I am so grateful for my clients, my incredible team, and all the people I have met along the way.

I recently made it my goal to bring healthy home cooking back into the American home. Whether that is through my healthy meal delivery service, the No-Diet Diet Club, a new course I am gearing up to launch ( #2020 !), or with my new show Wellness Confidential . I am so excited to bring this mission into the world and see what happens!

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The Instastories Sensation: Gluten Free Kale Pasta

This gluten free kale pasta I made the other day for Instastories was such a hit I wanted to share the recipe. Also, look how good kale can taste!
Sautéed kale pasta- gluten free
Serves 4
• 4 cups fresh kale, stems removed and torn
• 2 cloves fresh garlic, chopped
• ¼ cup high quality olive oil
• 3T salt plus more to taste
• 1lb gluten free pasta
• 1 cup fresh grated parmesan cheese
1. Set a pot of water on the stove to boil. When boiling, add 3 T salt and pasta. Cook according to instructions.
2. In the meantime, heat a large sauté pan over medium heat. Add oil and add garlic. Stir frequently until garlic is fragrant (do not burn!), about 2 minutes. Add kale and toss. Season with pinch of salt and pepper.
3. When kale has wilted down, 3-6 minutes, remove from heat.
4. Strain cooked pasta and add to large bowl. Toss in kale and the cheese. Toss well. Taste and season with additional salt if needed.
5. Enjoy!

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Your green smoothie does not have to be gross

green smoothies smoothies Oct 24, 2019

A friend of mine said this to me the other day.....

But no, your green smoothie does not have to be gross!!

  • No, you don't have to add mushrooms, vinegar or kale.
  • Choose one green and stick with that (zucchini and spinach are flavorless!).
  • Use a little vanilla or chocolate protein powder to enhance the taste and you are good to go!
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Smoothie 101

I get so many questions about smoothies! I know it can be really confusing, so this week on Facebook I broke it all down for you...

Here are some important things to note when crafting your healthy smoothie at home: 

Don't add more fruit than you would eat in one sitting (there's not way you would more than a cup of anything, or two pieces at once, so don't blend that much up, either)
Greens are necessary....zucchini, spinach, spirulina. They don't have to be overpowering, but you gotta use 'em.
You don't need any fancy milks or liquids to add, water does just fine.
Healthy fat in the form of flax seed or avocado gives it a nutrient boost.

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How to get over cold and flu season faster

If you missed last weeks Facebook live, you missed some great tips on how to get through this years cold and flu season.

Let me tell you, it took me out this year. Fortunately, these tips were really helpful.

In this video we discuss:

  1. Foods to help you get over it faster
  2. Nutrients to flood your body with when sick
  3. What I ate to feel better during this cold




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What the heck is "lymphatic drainage massage"?

Have you ever noticed when your sick you get lumps in your neck, armpits and/or groin area?

That is your lymphatic system gearing up to fight infection!

To help aid your body in this process, you can add a little lymphatic massage. Lymphatic massage is a super gentle process, as light as pulling skin that moves fluid out of swollen lymph nodes.

When I did this exercise I could feel so much swelling leaving my face and neck, and the swelling in my lymph nodes went down tremendously!

Here's how to do it:

Start in your neck: with all your fingers together, tug the skin on the left side of your neck down towards your collar bone. No pressing, just lightly tugging the skin. Repeat this motion 10 times, then switch to the right side.
With your fingers together again, tug the skin above your collar bone from shoulder to center on the left ten times. Repeat on the right.
Using the same fingers and tugging motion, pull from the center of you collar bone towards heart. 10 times left side and...

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Kick your cold's butt

It's that time of year....

Cold and flu season!!

So fun.

One amazing cold and flu season food is raw oysters. While they aren't for everyone, once you hear the benefits you may change your mind.

Here are a few reasons why you should give raw oysters a try this cold and flu season:

  1. Super high in zinc which is phenomenal for the immune system
  2. High in omega 3 fatty acids which are great for brain and central nervous system function
  3. Contain magnesium which is great for a stressed out immune system
  4. Contain iron to keep your blood rich with oxygen for tissue repair
  5. Full of B12 which can be depleted with illness
  6. Great source of vitamin D which most people don't get enough of in the cold weather, or while they are cooped up inside sick!

Top with fresh lemon, garlic or horseradish to kick up the flavor (and open those nasal passages if you know what I mean!).


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Simple Fall Squash Recipe Ideas

If you watch my weekly Facebook Lives then you know I am obsessed with eating seasonally....

Not because it's Pinterest-y or fashionable....

But because it has serious health benefits (Check out this post to learn why)!

Anyway, I hope you find some Fall squash recipe inspiration from this!

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Gluten Free Pumpkin Cheesecake Brownies

Uncategorized Oct 15, 2019

The famous Gluten-Free Pumpkin Cheesecake Brownie recipe I made on Show Me St Louis last week (or two weeks ago?)....

Anyway, this is a good one!

Basically It’s Gluten Free Pumpkin Cheesecake Brownies

Serves: 12


Pumpkin Cheesecake:

  • 4 oz cream cheese, softened
  • ½ cup canned pumpkin
  • 1 egg
  • 3 tablespoons sugar
  • ½ tsp ground cinnamon
  • ½ tsp pumpkin pie spice


  • Gluten free brownie mix (check the Health Food section of your grocery store!)
  • Ingredients according to the box: likely water, oil and eggs


  1. To make the Pumpkin Cheesecake: Beat together cream cheese, pumpkin, egg, sugar, cinnamon and pumpkin pie spice until smooth and creamy. Set aside.
  2. To make the brownies: Preheat oven to 325 degrees. Line an 8x8 inch pan with foil and spray with cooking spray.
  3. In a medium mixing bowl, make the brownie mix according the instructions on the box.
  4. Pour half of the batter into the 8x8 inch pan. Spread the pumpkin cream cheese evenly on...
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