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GLUTEN FREE, DAIRY FREE AND NON PROCESSED SUGAR RECIPES

Ingredients in Trail Mix1. Nuts – Feel free to use any kind of nut here! Ideally, purchase raw nuts that haven’t been coated and roasted in hydrogenated or soybean oils and salt. You’re welcome to dry roast them at home for an added toastiness, but i...

Fluffy Chocolate Mango Smoothie

Ingredients1 cup ice1 cup frozen mango chunks1-2 tablespoons honey or agave, maple syrup (adjust to taste)2 tablespoons cacao powder1 teaspoon vanilla extract1 cup almond milkInstructions1. Blend Ice and Mango: Start by adding the ice and frozen mang...

Cinnamon Granola | Gluten Free, Dairy Free & Refined Sugar Free

Ingredients2 cups gluten-free rolled oats1/2 cup nuts (such as almonds, pecans, or walnuts), roughly chopped1/2 cup seeds (such as pumpkin seeds, sunflower seeds, or chia seeds)1/2 cup unsweetened coconut flakes1/4 cup coconut oil, melted1/4 cup pure...

Quinoa Mixed Seeds Bread | Gluten Free, Dairy Free & Refined Sugar Free

Ingredients1 1/2 cups quinoa flour (you can make this by grinding quinoa in a high-speed blender until it becomes a fine flour)1/2 cup almond flour1/4 cup coconut flour1/4 cup ground flaxseed1/4 cup chia seeds1/4 cup sunflower seeds1/4 cup pumpkin se...

Gluten-Free, Dairy-Free & Refined Sugar-Free Blueberry Lemon Tart

Crust Ingredients1 1/2 cups almond flour1/4 cup coconut flour1/4 cup coconut oil, melted2 tablespoons maple syrup (or honey)1/2 teaspoon vanilla extractPinch of saltLemon Filling Ingredients1 cup coconut cream (the thick part from a can of full-fat c...

Raspberry Sorbet Recipe | A Delicious Summer Treat

Ingredients4 cups fresh raspberries2-3 tablespoons maple syrup or honey (optional, depending on the sweetness of the raspberries)1 tablespoon lemon juice1/4 cup waterInstructions1. Prepare the Raspberries: Rinse the raspberries and pat them dry.2. Bl...

Mango Sorbet | A Delicious Summer Treat

Ingredients4 ripe mangoes2-3 tablespoons maple syrup or honey (optional, depending on the sweetness of the mangoes)1 tablespoon lime or lemon juice1/4 cup waterInstructions1. Prepare the Mangoes: Peel the mangoes and cut the flesh away from the pit.C...

Omega-Boost Flaxseed Toast | Gluten Free, Dairy Free & Refined Sugar Free

Ingredients2 cups ground flaxseed meal5 large eggs1/2 cup water1/3 cup olive oil (or coconut oil, melted)1 tbsp baking powder (ensure it's gluten-free)1 tsp salt1 tbsp apple cider vinegarOptional: 1-2 tbsp of your favorite herbs or seeds for extra fl...

Gluten-Free, Dairy-Free, Refined Sugar-Free Quinoa Crunch Bars

Ingredients1 cup puffed quinoa1/2 cup almond butter (or any nut/seed butter)1/4 cup coconut oil1/4 cup maple syrup (or agave nectar)1 teaspoon vanilla extract1/4 cup unsweetened shredded coconut (optional)1/4 cup dark chocolate chips (dairy-free, swe...

Low-Calorie, Non-Dairy, Refined Sugar-Free Fluffy Soufflé Pancakes

Ingredients1 cup almond flour1/2 cup oat flour (or gluten-free flour of your choice)1/2 teaspoon baking powder1/4 teaspoon baking soda1/4 teaspoon salt2 large eggs, separated1/4 cup unsweetened almond milk (or any non-dairy milk)2 tablespoons maple s...

Healthy Fruit Salad | The Secret to Make The Perfect Fruit Salad

Ingredients1 cup strawberries, hulled and sliced1 cup blueberries1 cup kiwi, peeled and diced1 cup pineapple, diced1 cup mango, diced1 cup grapes, halved1 orange, juiced1 tablespoon fresh mint, finely choppedOptional: 1 tablespoon agave/maple syrup h...

Healthy Dark Chocolate Berry Cups

IngredientsDark Chocolate1 cup (170g) dark chocolate chips (Non dairy & Refined Sugar Free)1 tablespoon coconut oilBerry Filling1/2 cup fresh or frozen mixed berries (e.g., blueberries, raspberries, strawberries)1 tablespoon honey or Agave/maple ...

Low-Calorie High-Protein Dark Chocolate Hazelnut Bars

IngredientsChocolate Hazelnut Base1 cup oat flour (120g)1/2 cup cocoa powder (50g)1/2 teaspoon baking powder1/4 teaspoon salt1/2 cup erythritol (100g)3 large egg whites (100g)1/2 cup unsweetened applesauce (122g)1 teaspoon vanilla extract1/4 cup unsw...

Low-Calorie High-Protein Chocolate Peanut Butter Fudge Brownies

IngredientsBrownie Layer1 cup oat flour (120g)1/2 cup cocoa powder (50g)1/2 teaspoon baking powder1/4 teaspoon salt1/2 cup erythritol (100g)3 large egg whites (100g)1/2 cup unsweetened applesauce (122g)1 teaspoon vanilla extract1/4 cup unsweetened al...

Creamy Avocado Cacao Ice Cream

Ingredients2 ripe avocados1/4 cup raw cacao powder1/4 cup agave/maple syrup (or honey if not strictly vegan)1/4 cup coconut milk (full-fat or light, depending on your preference for creaminess)1 teaspoon vanilla extractPinch of sea salt (optional)1/2...

Basic Coconut Cream Base

Ingredients1 can full-fat coconut milk (chilled overnight)1-2 tablespoons pure maple syrup (or honey if not strictly vegan)1 teaspoon vanilla extractPinch of sea salt (optional, to enhance flavor)Instructions1. Chill the coconut milk: Place the can o...

Healthy Dark Chocolate Fudge Brownies

Ingredients1 cup almond flour1/2 cup raw cacao powder1/4 cup coconut oil (melted)1/4 cup maple syrup (or honey if not strictly vegan)1/4 cup almond butter (or any nut butter of your choice)1/2 cup dark chocolate chips (dairy-free and refined sugar-fr...

Healthy Cacao Chocolate Truffles

Ingredients1 cup medjool dates (pitted)1/2 cup raw cacao powder1/2 cup almond/coconut/oat flour1/4 cup coconut oil (melted)1 teaspoon vanilla extractPinch of sea saltOptional: unsweetened shredded coconut, cacao nibs, or chopped nuts for rollingInstr...

Healthy Blueberry Clusters

Ingredients1 cup fresh or frozen blueberries1 cup dark chocolate chips (dairy-free & refined sugar-free)1 tablespoon coconut oilInstructions1. Prepare the blueberries: If using frozen blueberries, let them thaw and drain any excess liquid.2. Melt...

Gluten-Free, Dairy-Free, Refined Sugar-Free Dark Chocolate Cinnamon Rolls

IngredientsFor the Dough:2 1/2 cups gluten-free all-purpose flour blend or oat flour (make sure it has xanthan gum or guar gum)1/4 cup coconut flour1/4 cup coconut sugar or date sugar1 tablespoon baking powder1/2 teaspoon salt1/2 cup coconut oil or o...

Banana & Healthy Nutella Frozen Yogurt Bark

IngredientsFor the Bark:2 cups Lactose FreeGreek-style yogurt or Coconut Yogurt1-2 tablespoons pure agave/maple or honey (adjust to taste)1 teaspoon vanilla extract1 banana, sliced1/4 cup dark chocolate chips (non dairy & refined sugar)The comple...

Healthy Yogurt Berries Bark

Ingredients2 cups Lactose Free Greek yogurt or Coconut Yogurt2 tablespoons agave/maple syrup or honey1 teaspoon vanilla extract1/2 cup mixed berries (strawberries/blueberries/raspberries/blackberries)1/4 cup granola (optional)2 tablespoons chopped nu...

Gluten-Free, Dairy-Free, Refined Sugar-Free, Peanut Butter Cup Cookies

Ingredients1/2 cup creamy salted peanut butter 1/4 cup agave/maple syrup or honey1 cup gluten-free almod/coconut/oat flourInstructions1. Prepare the Dough: Add the peanut butter, agave/maple syrup (or honey), and gluten-free oat flour to a mixing bow...

Homemade Apple Sauce

Ingredients4-6 apples (such as Fuji, Honeycrisp, or Gala), peeled, cored, and chopped1/2 cup water1-2 tablespoons lemon juice (optional, for a bit of tang and to preserve color)1 teaspoon cinnamon (optional, for flavor)1-2 tablespoons maple syrup or ...

Healthy Homemade Almond Butter

Ingredients2 cups raw or roasted almonds (unsalted)Optional: 1-2 tablespoons coconut oil (for creamier texture)Optional: Pinch of salt (if using unsalted almonds)Optional: 1-2 tablespoons maple syrup or honey (for sweetness)Instructions1. Roast the A...

Low FODMAP | Food Map for Gut Healing: A Scientific Overview

The Low-FODMAP diet is a scientifically-backed dietary approach designed to alleviate gastrointestinal symptoms in individuals with conditions such as Irritable Bowel Syndrome (IBS) and other functional gut disorders. This diet involves restricting f...

The Low-FODMAP Diet and Gut Healing | A Scientific Approach

The gut plays a crucial role in overall health, impacting not only digestion but also immune function, mental health, and even chronic diseases. For individuals with gut-related disorders like Irritable Bowel Syndrome (IBS) and small intestinal bacte...

How Food Can Heal Your Gut | Gut Healing Edition

The gut, often referred to as the "second brain," plays a vital role in our overall health. A healthy gut isn't just about good digestion; it's also linked to immune function, mood regulation, and even weight management. Modern diet...

Fermented Beverage Benefits: A Comprehensive Review and Comparison of Kombucha and Kefir Microbiome

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10221066/Fermented Beverage Benefits: A Comprehensive Review and Comparison of Kombucha and Kefir MicrobiomeBy Ann Qi Chong, Siew Wen Lau, Nyuk Ling Chin,* Rosnita A. Talib, and Roseliza Kadir BashaLaurent...

Are natural sweeteners like honey and agave really better for you?

Copyright 2024, Consumer Reports Inc.You may know that getting too much sugar isn’t good for you, and that there are health concerns about using artificial sweeteners, such as aspartame. But we all want something sweet on occasion. Hon...

Less Processed Sugar Intake with These 6 Swaps

If you’re aiming to improve your health, you probably want to keep an eye on the amount of processed sugar you’re eating. Processed sugar, which is also called refined sugar, is sugar that’s extracted from foods like sugar cane or sugar beets, chemic...

Why Soaking Cereals and Nuts are Important! Overnight Oats

Overnight Oats Recipe Buy The Jars HereIngredientsA coffee and a croissant are all well and good in the morning, but there's no doubt that they leave your energy fuel tank less than full. Low nutrient foods simply can't keep up with your daily activi...

Rolled vs Steel-Cut vs Quick Oats: What is the difference?

Steel cut oats, rolled oats, and quick oats differ by the amount of processing they undergo. Each can be part of a nutritious diet.When thinking of a healthy, hearty breakfast, a hot bowl of oats might come to mind.There are several types to choose f...

Sucrose vs. Glucose vs. Fructose: What’s the Difference?

Sucrose, glucose, and fructose are three common types of sugar that are absorbed differently and have slightly different effects on the body. Whether they occur naturally in foods or are added to them also makes a big difference in how they affect yo...

Does Gluten Causes Inflammation? What does science explain about?

Gluten is a naturally occurring protein found in some grains, such as wheat, barley, and rye. Many popular foods, including baked goods, cereals, and pizza, are commonly made with these grains. The digestive system can't completely break down gl...

Gluten x Inflamation

Gluten is a structural protein naturally found in certain cereal grains. The term gluten generally refers to the prolamins of wheat grain, specifically glutelin proteins, that naturally occur in many cereal grains and can trigger celiac disease in so...

International Glycemic Index table

Did you know the international glycemic index tables were last updated in 2021 and they reclassified many foods?The information in this article reflects the most up-to-date data available, and new glycemic load data in the glycemic index fruit chart....

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Did you know that your gut microbiome affects everything—from digestion to immunity, mental clarity, and even skin health? 🧠💪 The foods you eat shape your health, impacting your energy levels, metabolism, and overall well-being.

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Boost your energy *

Live better *

Feel better *

Sleep better *

Boost your energy * Live better * Feel better * Sleep better *

RECIPES

EBOOKS

ARTICLES

GLUTEN FREE, DAIRY FREE AND NON PROCESSED SUGAR RECIPES

HEALTHY FUNCTIONAL NUTRITION ARTICLES | MYTHS OR TRUTHS

EBOOKS, COURSES AND CHALLENGES

3 WEEKS PROGRAM

Boost your energy *

Feel better *

Sleep better *

Boost your energy * Feel better * Sleep better * Boost your energy * Feel better * Sleep better *

JOIN OUR COMMUNITY

What people are saying

— Sophia M.

— Daniel R

— Tammy J

ABOUT US

Boost your energy *

Live better *

Feel better *

Sleep better *

Boost your energy * Live better * Feel better * Sleep better * Boost your energy * Live better * Feel better * Sleep better *

RECIPES

EBOOKS

ARTICLES

Boost your energy * Feel better * Sleep better *

Boost your energy * Live better * Feel better * Sleep better *