Recipes

Homemade Grain-Free Granola

Homemade Grain + Gluten Free Granola

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As a nutrition coach, one of the biggest challenges I face with my clients is helping them curb their sugar cravings. Granola, a beloved breakfast and snack option, often tops the list of foods I ask them to cut back on. It’s easy to understand why – that sweet, delicious crunch pairs perfectly with milk or yogurt, making it hard to resist.

The Problem with Store-Bought Granola

When shopping for granola for my clients, I’ve found that most options are:

  1. Filled with oats (which some clients need to avoid)
  2. Loaded with processed sugar
  3. Not aligned with many nutritional goals

To put it in perspective, a single cup of typical store-bought granola can contain:

  • Up to 85g of carbohydrates
  • As much as 30g of sugar

That’s an alarmingly high amount for such a small part of your daily nutritional intake!

The Search for a Better Alternative

I recently discovered Paleonola, which has one of the lowest sugar and carb contents among commercial granolas. However, its price point makes it impractical for regular use, especially for clients on a budget.

The Solution: Homemade Healthy Granola

This challenge led me to create my own version – a granola that’s both nutritious and delicious, without unnecessary processed sugar. Here’s what makes this homemade granola special:

  1. Nutrient-Dense: Packed with a variety of nuts and seeds
  2. Low in Sugar: Sweetened with just a bit of maple syrup
  3. Healthy Fats: Baked with coconut oil
  4. Gluten-Free: Naturally free from gluten, suitable for various dietary needs
  5. Customizable: Easy to adapt with different nuts, seeds, and dried fruits based on preferences or availability
  6. Cost-Effective: More affordable than premium store-bought options.

This homemade granola features a combination of nuts and seeds, sweetened with just a bit of maple syrup and baked with coconut oil. It’s naturally gluten-free and nutrient dense, packed with variety of nuts and seeds for optimal nutrition. It’s so simple to make, and you can easily customize it with different nuts, seeds, and dried fruit based on your preferences and what you have at hand. It’s crunchy, flavorful, and so easy to whip up! Give it a try!

Ingredients:

  • 1/2 cup raw walnuts
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup raw pecans
  • 1/2 cup shredded coconut (unsweetened)
  • 1/4 cup coconut oil
  • 1/4 cup real maple syrup
  • 1/4 dried cherries
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • Pinch of sea salt

Directions:

Prepare the Granola:

  1. Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
  2. In a food processor, blend all nuts, seeds, coconut, cinnamon and salt until fine (approx 5 seconds). Nuts should be in very small pieces but not powder.
  3. Pour the mixture in a bowl, add in chia seeds, coconut oil, vanilla, and maple syrup. Stir until everything is combined.
  4. Spread the granola mixture in an even layer approximately half inch thick on the prepared baking sheet. Tightly pack the mixture to get big clusters of granola.
  5. Bake for 25-30 minutes or until golden brown. Check in to make sure edges don’t burn.
  6. Remove from the oven and let it cool completely (this is the most important part). The granola will crisp up as it cools.
  7. Once cooled, break into clusters. Transfer the granola to a mixing bowl and toss in cherries.
  8. Transfer to an airtight container for storage.

Posted in JSC, Recipes, Sweet Eats

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Sweet Potato Breakfast Tacos

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Craving something healthy yet super satisfying?  These Sweet Potato Tacos are IT! I came across this recipe on Goop and made some modifications to meet my taste buds’ needs ;). Crispy za’atar-seasoned sweet potatoes with fluffy scrambled eggs and crisp purple cabbage, creating a perfect harmony of flavors and textures. The tangy sumac-tossed red onions add a zesty kick, while the creamy avocado tahini sauce ties everything together perfectly.

These tacos are more than just delicious – they’re a great way to add variety to your meals and pack in essential nutrients. The sweet potatoes offer complex carbs for sustained energy, while the eggs provide high-quality protein to keep you full.. It’s the ideal combo for a power-packed breakfast that’ll fuel your day.

The best part? These versatile tacos are a breeze to whip up, making them ideal for breakfast, lunch, or dinner. I also really enjoy eating with my hands so this was a win on all levels for me. Give it a go!

 

INGREDIENTS:

  • 2 tablespoons avocado oil
  • 1 large sweet potato, diced small
  • 4 – 6 eggs
  • sea salt
  • 1 teaspoon za’atar
  • handful of chopped purple cabbage
  • small handful of cilantro leaves
  • ¼ red onion, thinly sliced
  • ½ teaspoon sumac
  • 4 – 6 grain-free tortillas
  • Avocado Tahini Dip

 

DIRECTIONS:

  1. Heat a nonstick skillet over medium heat. Add the avocado oil, sweet potatoes, and a pinch of salt. Cook, stirring frequently, for about 10 – 12 minutes or until the sweet potatoes become browned on the outside and fork-tender.
  2. Add the za’atar and let cook for another minute or so, then remove from the heat. While the potatoes cook, toss the thinly sliced onions with the sumac and a pinch of salt and set aside.
  3. In a separate pan, drizzle avocado oil and scramble 4-6 eggs lightly seasoning with za’atar, salt and pepper.
  4. To assemble the tacos, warm the tortillas (either in a pan or over an open flame if you prefer a little char). Swipe each tortilla with the avocado tahini sauce, then top with a mound of sweet potatoes and eggs. Finish with some of the sumac red onions, a squeeze of lemon, and cilantro. Enjoy!

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Tofu Curry with Coconut Rice

Tofu Curry with Coconut Rice

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This Tofu Curry with Coconut Jasmine Rice combines nutrition and flavor in a super satisfying meal that reminds me of home. After researching various curry recipes, I developed this version using essential spices and adding my own twist. The dish features tofu as the main protein, but it works well with a light white fish (cod, halibut) or grilled chicken too.

I typically use whatever vegetables I have on hand, making it a versatile option for using up ingredients. The creamy coconut milk ties everything together, creating a rich curry that pairs perfectly with coconut jasmine rice.

This recipe offers a balance of protein, vegetables, and complex carbohydrates, proving that a nutritious meal can also be delicious and filling. It’s become a regular in my meal rotation due to its flavor and simplicity. Especially for someone always on the go, simple and nutritious meals are always at the top of my list. Give it a go!

Ingredients:

For the Tofu Curry:

  • 1 box extra firm tofu
  • 1 can coconut milk
  • 1/4 cup water
  • 1 red bell pepper, thinly sliced
  • 1 large onion, thinly sliced or diced
  • 7 garlic cloves, minced
  • 2 handfuls of fresh spinach
  • Cilantro, for garnish
  • 2 tablespoons avocado oil
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1 teaspoon Umami flavoring
  • salt and pepper, to taste

For the Coconut Jasmine Rice:

  • 2 cups Jasmine rice
  • 1 can coconut milk
  • a pinch of salt

Directions:

  1. Prepare the Coconut Jasmine Rice:
    • Rinse the jasmine rice under cold water until the water runs clear.
    • In a pot, combine the rice, coconut milk, and salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer until the rice is tender and the liquid is absorbed (about 15 minutes). I love and use my Zojirushi rice cooker but it does take 60 minutes.
    • Fluff the rice with a fork and set aside.
  2. Cook the Tofu Curry:
    • Wrap the block of tofu in a towel, press and squeeze until excess water is removed. Then break the tofu block into small pieces creating a scrambled texture.
    • In a large pan, heat avocado oil over medium heat. Add the tofu and cook until slightly golden. Remove the tofu and set aside.
    • In the same pan, sauté the onions until they’re soft and translucent. Add the red bell peppers and cook until they start to soften. Add tofu back into the pan.
    • Pour in the coconut milk, add all spices and bring the mixture to a simmer.
    • Add fresh spinach. Stir gently until the spinach wilts and everything is well combined.
    • Let the curry simmer for a few more minutes until it’s heated through and flavors are well integrated.
  3. Assemble the Dish:
    • Serve the tofu curry over a bed of coconut jasmine rice.
    • Garnish with fresh cilantro for a burst of freshness.

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Julia's Super Protein Elixir

Julia’s Super Protein Elixir

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When working with my clients on nutrition, I always encourage time restricted feeding of 8 – 10 hours. This allows your digestive system to fully digest and rest for a minimum of 14 – 16 hours. My usual window is 14-15 hours daily so when I am ready to break my fast, I always nourish my body with a nutritious and protein-packed shake. Low in calories and high in nutrients, breaking your fast with a shake that contains numerous vitamins, minerals, micronutrients, antioxidants and protein is always a great way to start the day.

The Importance of Breaking Your Fast with Protein:

Consuming protein as the first meal of the day is crucial, especially after a night of fasting. Protein helps to stabilize blood sugar levels, promotes muscle repair and growth, and keeps you feeling full longer. It provides the building blocks your body needs to function optimally.

 

This is my Super Protein Elixir recipe: 

INGREDIENTS:

DIRECTIONS:

Blend all ingredients together and enjoy!

 

Depending on the needs of my clients, I often modify this base recipe – adding hemp seeds, chia seeds, collagen peptides, spirulina, ashwaghanda, etc –  to optimize them for the day and for their overall wellness, creating an “elixir” customized just for them.

 

 

Posted in Nutrition, Recipes, Smoothies

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Chickpea Tacos (Gluten and Diary Free)

Chickpea Tacos (Gluten + Diary Free)

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Recently, I’ve been leaning towards vegetarian meals so when I came across this recipe on Rainbow Plant Life, I had to give it a try with some additions and modifications, of course. This chickpea taco recipe is a delicious and healthy alternative, perfect for anyone looking for a flavorful plant-based option. Inspired by vibrant, fresh ingredients, these tacos are easy to make and packed with nutrients. They pair wonderfully with my creamy Cilantro Hemp Pesto from a previous post, adding a unique twist that complements the savory chickpeas and crispy red peppers. Top the chickpeas with your favorite taco fillings over a cassava or almond flour Siete tortilla for a gluten and dairy free dish that is so satisfying and tasty. Enjoy!

 

INGREDIENTS:

For Chickpea Taco filling:
  • 1 can of chickpeas, drained
  • 1 small red pepper
  • 2 teaspoons avocado oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon smoked paprika
  • Pinch of cayenne pepper
  • 1 medium lime
  • Cilantro Hemp Pesto

For serving:

DIRECTIONS:

  1. Transfer chickpeas to a clean dish towel or paper towels and gently pat dry, being careful not to smush them. Allow them to dry for 10-15 minutes. Make sure chickpeas are well dried before cooking.
  2. While waiting for chickpeas to dry, slice the red pepper into thin slices. Brush a pan with 1 teaspoon of avocado oil and stir-fry on medium heat until peppers are tender and slightly charred. Remove from heat and set aside.
  3. Add 1 teaspoon of avocado oil and brush the pan to fully coat the non-stick surface. Set on medium heat. Once the pan is hot, add chickpeas and spread evenly in one layer. Cook undisturbed for 2 – 3 minutes, allowing them to brown. Then toss for another 2 – 3 minutes until chickpeas are golden brown and blistered in some spots.
  4. Add salt and spices and toss well to coat all chickpeas. Cook for another 4 – 5 minutes, tossing chickpeas to allow flavors to blend and absorb. Remove from heat, squeeze in lime, and lightly toss again. Set aside.
  5. Prepare the Cilantro Hemp Pesto and place in a small sauce bowl.
  6. On medium heat, place tortillas on a non stick pan and heat for 20 – 30 seconds on each side, flipping 2 – 3 times until certain spots are charred but the tortilla is still soft.
  7. Assemble tacos by spreading the Cilantro Hemp Pesto on the tortilla, then top with chickpeas, red peppers, avocado, cilantro, a squeeze of lime, and a drizzle of olive oil.

Chickpea Tacos (Gluten and Diary Free)

 

Enjoy!

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HEALTHY SMOOTHIES FOR EVERY PURPOSE + PERSON

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One of my goals as a Nutrition Coach is to help my clients create “anchors” throughout the day that provide them with a sense of control over their choices especially when it comes to finding a balance in their daily nutrition. Breaking your fast with a daily smoothie is just one of many anchors. It helps to kick-start the day knowing that you just made a healthy decision to nourish your body.

Smoothies are great for so many reasons – from boosting energy levels to weight management, pre-workout energy, post-workout recovery, inflammation reduction or a healthy sweet treat. They’re an all-round solution for those on the go and needing that extra boost.

Here are a few of my fave smoothie blends – each tailored to a specific purpose or person. 😉

1. Reset with this Green Pineapple Detox

Made with refreshing ingredients like pineapple, cucumber and celery — this Green Pineapple Detox is the smoothie blend that helps flush out toxins, relieves bloat and inflammation and tastes so refreshing!

 

2. Have your Daily Dose of Greens!

If there is a smoothie that tops nutrition profiles, this one is it. Loaded with so many vitamins and minerals from all the veggies and superfoods, Dose of Greens is my go-to when I’m trying to keep the calories low but nutrients high!

 

3. Fuel Up w/ Coffee-Infused Green Protein Boost Smoothie

Some days I just need that extra pick-me-up before an intense strength training session with my coach. Packing in superfoods, protein, healthy fat and sweetness from bananas and strawberries, Green Protein Boost Smoothie is so yummy and indulgent, you’ll forget how healthy it is! 

4. Replenish after a Workout with this Sweet + Simple Smoothie

So apropro to its name – this sweet + simple smoothie recipe hits the spot every time. The protein from nut butter and powder provides the extra kick to help promote a speedy recovery after workouts. 

 

5. Soothe & Heal with this Anti-Inflammatory Green Elixir

The Green Elixir is a great blend when you’re just not feeling 100%. Electrolytes from coconut water, anti-inflammatory properties of ginger, and the fresh blend of cucumber and celery help to rejuvenate and revive the immune system. 

 

6. Try this Superfood Smoothie as a Meal Replacement

I always encourage my clients to get their nutrients from eating an actual meal. But on days when time is limited and it’s just not possible, this is the smoothie I would recommend. It covers all your daily nutrients in one shot and provides you with just enough energy to push you through until your next meal. The Superfood Smoothie is a client fave for sure!

 

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Cinnamon Toast Breakfast Quinoa

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Cinnamon Toast Breakfast Quinoa

This is a great alternative to the usual oatmeal and eggs in the morning. A delicious and warm protein packed breakfast recipe I found on Cookie and Kate. Adding my favorite ingredients and toppings, this Cinnamon Toast Breakfast Quinoa is a perfect balance of nutrition and comfort.

Quinoa is a gluten free “super grain” loaded with fiber, antioxidants and numerous nutrients but more importantly provides all nine essential amino acids – making this more than just a delicious breakfast meal. Give it a try and feel free to add your favorite whole foods toppings and spices. Enjoy!

 

INGREDIENTS

Breakfast Quinoa
  • 1/4 cup chopped raw pecans and walnuts
  • 1 teaspoon coconut oil
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • Tiny pinch of salt
  • 1 cup cooked quinoa
  • 1 tablespoon maple syrup
Toppings 

 

DIRECTIONS

  1. Warm the walnuts and pecans in a small saucepan over medium heat, shaking the pan often until fragrant and toasty (approx 5 min).
  2. Add coconut oil, vanilla extract, cinnamon and salt to the pot. Stir frequently until cinnamon is fragrant (about 30 seconds).
  3. Add the quinoa to the pot and stir to combine. Stir until the quinoa is warmed through (approx 2 min). Remove from heat and stir in the maple syrup.
  4. Transfer the mixture to a bowl and add toppings with a sprinkle of cinnamon. Serve and enjoy!

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Dreamy Chocolate Ashwagandha Smoothie

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Ashwaganda, an adaptogenic herb, has been touted as the magical stress relief supplement that provides a calming effect but also improves the quality of sleep and increase energy levels. So when I came across this smoothie recipe on Dr. Junger’s Clean Program, I had to give it a try. Anything that has “dreamy” and “chocolatey” in the title will catch my attention and this smoothie is exactly that! Ashwagandha powder does have a slight bitterness to it but blended with almond butter and dates along with avocado, this smoothie is a great fix when you’re having cravings or to break your fast. Give it a try – Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove skin and pit from avocado. Remove pit from dates.
  2. Add all ingredients to a blender and blend on high until creamy and smooth. Serve immediately!

 

 

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Post-Workout Smoothie With Moringa

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Moringa leaves are super rich in antioxidants and bioactive plant compounds that help with inflammation helping to speed up recovery. Loaded with protein, iron, and significant amounts of vitamins A, C, and E, calcium, and potassium, it serves as a nutrient dense superfood. Its mild flavor makes it perfect for blending into smoothies. I take it up a notch by adding protein powder, almond butter, avocado and spinach for an extra boost of nutrients right after my workouts! Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove pits from avocados and dates. Discard skin from avocado.
  2. Add all ingredients to a blender and blend on high until creamy and smooth.

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Cilantro Hemp Pesto

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While most pesto recipes use traditional ingredients like pine nuts and parmesan cheese, this recipe (inspired by Cookie + Kate) offers an amazing dairy-free and nut-free alternative that goes best with my dietary preferences. Perfect to serve with any savory dish especially gluten-free pasta, tostones, and salads! It’s shocking how easy it is to make. Enjoy!

INGREDIENTS
  • 2 cups cilantro, chopped (approx 1 large bunch)
  • 1/2 cup hemp seeds
  • 2 garlic cloves, finely chopped
  • 1/2 teaspoon sea salt
  • 2 – 3 tablespoons extra virgin olive oil

DIRECTIONS

  1. Chop cilantro, stems included.
  2. Add cilantro, hemp seeds and garlic to the food processor and process until finely chopped.
  3. Slowly drizzle in the olive oil as you continue to process until you reach desired consistency. For creamier texture, add more olive oil.
  4. Store in an airtight container and refrigerate. Consume within 5 days.

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