In the autumn is when most of us start our baking. It also makes it difficult for many of my patients to avoid the temptation of baked goods and sweet treats. Flour and sugar can definitely pack on the pounds, so I wanted to offer an easy recipe for healthy and delicious apple muffins that is lower in sugar and free from flour. This recipe is also dairy-free and gluten-free! These muffins are super moist and yummy, and you would never even know they were the healthy versi

Khai Jiao (or Thai Omelette) is a traditional Thai recipe that is a staple in Thai cuisine.

This Paleo dish is delicious and fresh!! The avocado whip is full of flavor and healthy fats and the shrimp salsa has a savory and sweet flavor with mango and fresh herbs. The best part is there is no cooking involved in this recipe! Ingredients: 2 ripe avocados 1 ripe mango 3 limes extra virgin olive oil 1 bag of frozen shrimp, thawed, deveined, with tails removed 1 small jalepeno pepper, chopped with seeds removed bunch of cilantro fresh mint 1/4 tsp cumin powder himalaya

Oatmeal is a good source of both soluble and insoluble fiber which can lower blood glucose, lower cholesterol levels, and it can reduce the risk of heart disease. This recipe adds a little twist by adding the delicious combo of organic peanut butter and jelly! This is a great recipe to make when you are getting ready in the morning because it is quick and easy. It is dairy-free and gluten-free too! Ingredients: 1 cup organic gluten-free oats 1 1/4 cup water 1 1/2 TBSP orga

After awhile, chicken can get pretty boring, which is why I always try to come up with new recipes to jazz it up. Cacciatore (Italian for "hunter") is a traditional stew that was easy for hunters to make and eat to keep them nourished. This is a perfect Paleo meal combining chicken, tomatoes, bell peppers, onions and herbs. This recipe is also gluten-free and dairy-free. The chicken is chock full of delicious flavor and is deliciously tender! Making this recipe in the insta

Are you sick of boring, old salad? With this recipe, I put a spin on the traditional tomato mozzarella salad by incorporating artichokes, cucumbers and black olives to kick it up a notch and give it extra color and flavor! This is a great side dish to pair with any protein of your choice, or you can add in leftover chopped grilled chicken or steak to make it a complete meal. You can also make this recipe dairy-free by omitting the cheese. Ingredients: 1 cucumber, diced 1 pa

This soup is full of flavor and it's a great way to get some healthy greens and protein! I put a healthy spin on this popular Italian soup without compromising the taste one bit. Made in the instant pot, this soup only takes a total of 30 minutes to make (including prep time). This recipe is also paleo-friendly and can be made dairy and egg-free! It tastes even yummier as leftovers the next day. Ingredients for meatballs: 1 1/2 lbs organic ground turkey or ground chicken 1/

This recipe is a delicious and less expensive alternative to crab cakes that is quick and easy to make! Pair with your favorite vegetable for a yummy dinner or quick lunch. Ingredients: 2 packages of 5 oz. Wild-Caught Pink Salmon 2 eggs, beaten 10-12 gluten-free plain crackers, crumbled 1 tsp Worcestershire sauce 1/2 tsp onion powder Fresh dill Fresh chives 1 TBSP ghee (clarified butter) Himalayan salt, to taste Black pepper, to taste Directions: Drain excess liquid from sal

Some days you just crave chocolate. Box mixes or even homemade brownie recipes call for over-processed ingredients, including artificial sugars and wheat-based flours that can lead to bloating, stomach upset, and increased blood sugar. With 4 simple, natural ingredients, you can whip up a quick batch of fudgy, satisfying brownies in about 30 minutes! This recipe is Paleo-friendly and gluten-free. Sweet Potato Brownie Bites (makes 6) Ingredients: 1 cup mashed sweet potato (1-2

Coconut and lime are two of my favorite combinations! You can make this marinade, let your chicken bathe in it for 24 hours and have it ready to cook for a quick and easy protein lunch or dinner. This recipe uses very few ingredients and is also Paleo and gluten-free!! Pair with your favorite vegetable side dish. Ingredients: 8-10 chicken tenderloins 1 can organic full-fat coconut milk 3 limes 3 TBSP coconut aminos 1 TBSP + 1 tsp fish sauce 1 tsp dried sweet basil or thai bas

Watermelon is 92 percent water, so it is a super hydrating food to eat on a hot summer day. It is also low in calories and contains high levels of vitamin A and C, lycopene, antioxidants, and amino acids. Watermelon is great food therapy for the prevention of kidney disorders, high blood pressure, cancer, diabetes, heart disease, impotence, heat stroke and macular degeneration. This recipe is paired with fresh mint, which helps to cool the body, relieve nausea, improve dig

Growing up with a Polish chef as a father, this was one of my favorite recipes he made. It was not until recently that I realized this was a Polish cucumber salad recipe named Mizeria, which meant "misery". This recipe is quite the opposite of misery; however it was given this name by the homesick Italian princess who married a Polish King in the 16th century. She missed Italian cucumbers so much that everytime she ate this delicious recipe, she cried. Being a health pract

Tired of boring old grilled chicken? You are going to LOVE this recipe! This marinade will give great flavor to your chicken and pairs perfectly with cauliflower rice and your favorite vegetables. This recipe is a great idea to make ahead of time for a quick lunch during the week or for a summer cookout with your friends and family. Ingredients: 2 lbs boneless, skinless chicken breast or tenders 1 16 oz. gluten-free beer (or 1 1/2 cups) 6 TBSP fresh lemon juice (about 1 1/2 l

Too much work, studying and lack of sleep finally got the best of me and I caught a cold. Good thing I work right in a my own Chinese herbal pharmacy!! In addition to making custom prescribed Chinese herbal medicine to get me feeling back to 100%, food therapy is essential when you have a cold. This is the recipe I am making myself this morning to help my lungs, clear up congestion and recover quickly using Chinese food therapy ingredients for the lungs - pears, honey, waln

Lebanese food is super healthy, full of fresh flavors and delicious; however, the wheat and beans it contains can cause bloating and stomach discomfort, especially when you have food sensitivites. Luckily, I found a wonderful substitute to the bulgar wheat (the main ingredient in tabouli) - cauliflower! This recipe is full of fresh herbs and vegetables, making it a wonderful side dish to pair with chicken, lamb or beef. Tabouli is a vegetarian dish, and made with cauliflower

Cabbage is a wonderful source of vitamin C, rich in fiber, high in sulfur and is a powerful anti-oxidant. As food therapy, cabbage may help to improve the following disorders: constipation, stomach ulcers, arthritis, heart disease, headaches, skin disorders, obesity, eye disorders and Alzheimer's. This soup is wonderfully nourishing and low in carbohydrates. It is a healthy comfort food that is easy to make. This recipe also great for leftovers and tastes even better the n

Italian food is super delicious but very carb-heavy, calorie-dense and gut-busting. I created this wonderful lasagna that is full of flavor, vegetables, and healthy protein. (You won't even miss the carbs!) This recipe is gluten-free too! Ingredients: ground turkey (or grass-fed organic beef) 3-4 large zucchinis 1 jar of organic tomato sauce baby bella mushrooms 2 bell peppers 1 small onion ricotta cheese 4-5 cloves of garlic baby spinach fresh basil himalayan salt black pe

Although they are healthy, I have found turkey burgers to be boring, tasteless and dry. This recipe is quite the opposite! These mediterranean turkey burgers are juicy and full of flavor (and the best part) super easy to make! This recipe can be made dairy-free by omitting the feta cheese. It is also gluten-free and paleo friendly. Ingredients: 1 lb ground turkey 1 jar roasted red peppers, chopped 15 kalamata olives, pitted and chopped 2 cloves garlic, minced 1/4 cup feta ch

This recipe is easy to make and super convenient for a busy morning. All you have to do is heat up these breakfast egg muffins and go!

Who doesn't love buffalo chicken?! This hearty soup will satisfy your craving. This recipe is even gluten-free and Paleo-friendly! Ingredients: 1 1/2 lbs chicken breast 2 sweet potatoes 1 red or green bell pepper 1 jalapeno pepper 1/2 white onion 32 oz. chicken bone broth 1 can of coconut cream 3/4 cup Frank's Red Hot Buffalo Wing Sauce 2 TBSP ghee 1/2 tsp garlic powder 1/2 tsp himalayan salt 1/2 tsp black pepper dash of red pepper flakes Directions: Cut up the sweet potatoe