Category Archives: Recipes

Lifestyle News & Events Nutrition Recipes

Fall Newsletter: Loose the Summer Weight!

Fall Newsletter



Bacon Wrapped Asparagus (paleo)

low carb | dairy free | gluten free

Recipe by Kitchen Caleigh

I am learning that the key to great veggies is bacon. Mmm…. bacon. (Is there anything it can’t do?) Roast the veg with bacon, top the veg with bacon, and OH YES, definitely wrap the veg in bacon… It’s like a modern wonder food that immediately changes dull and boring vegetables into the mouth-watering side dish you wish they could be.


Bacon Wrapped AsparagusIngredients:

12 asparagus stalks

8 pieces of bacon



Preheat oven to 350 F.

Line a baking sheet with parchment paper.

Wash the asparagus and chop off the tough ends – about an inch from the bottom. (Or you can hold the spear and snap the ends off one at a time, which should naturally snap where the tough end meets the tender spear.) Place the asparagus in groups of 3. Wrap each group of 3 with 2 pieces of bacon, winding one after the other from the bottom of the spear towards the top. Lay each bundle on the lined cookie sheet. Bake in preheated oven for 40 minutes, turning half way through baking time.


Servings: 4


Cookies & Cream Ice Cream

low carb | gluten free | dairy free

Recipe by Kitchen Caleigh

I used to make this for families in my neighborhood and it was a huge hit! Cookies & Cream ice cream without the cookies… or the cream. Every bit as delicious as it’s original, this ice cream is dairy-free, egg-free, gluten-free, and refined sugar-free.

Ingredients:Cookies & Cream Ice Cream (paleo)


2 cans lite coconut milk

½ cup honey (*vegan – sub maple syrup)

1 Tbsp pure vanilla extract

2 Tbsp tapioca starch


*make sure your ice cream maker canister has been frozen for a minimum of 24 hours.

Whisk together all ingredients – except the tapioca starch. Save several TBSP of the cream mixture and set aside. Heat the main mixture over medium heat until it reaches a low boil. Stir the tapioca starch into the saved mixture to make a slurry. Stir the slurry into the hot mixture on the stove.  Continue stirring until thick. Put all the mixture in a stainless steel bowl (or freezer safe container) and put in freezer – stirring occasionally until mixture is fully chilled .



*prepare the “cookie” crumbs while the cream mixture chills.

1/3 cup coconut oil

1/3 cup unsweetened cocoa powder

1/3 cup xylitol

1/3 cup almonds (measure, then pulse in food processor until the almonds form large crumbs)


Melt the oil, cocoa, and xylitol over medium heat just until the xylitol melts. (Do not over cook!) Remove from heat. Stir all the almond crumbs in. Line a cookie sheet with parchment paper. Put all chocolate/nut sauce on the cookie sheet (as though making a chocolate bark). Freeze. Once frozen, break the chocolate/nut bark into pieces and pulse them in a food processor until it forms cookie crumble. Put the crumble back in the freezer until the final step.

Final Steps:

Remove the chilled cream mixture from the freezer. Add the cookie crumbs to this mixture and stir. Add the cookies & cream mixture to the ice cream maker for 20 mins (according to manufacturer’s instructions). *Remember to pre-freeze the ice cream maker canister.* Serve immediately or spoon ice cream into a freezer safe container, seal tightly and store in your freezer. Enjoy!

Servings: 4


Curried Coconut Lime Vegetable Stew

Recipe by Kitchen Caleigh

Sweet and sour with just a hint of spice, makes this stew simply unforgettable. It’s full of nutrient dense vegetables that serves well as a light meal, or can be beefed up (so to speak) with chick peas or cooked chicken and is ready in as little as 30 minutes.

IngredientsCurried Coconut Lime Vegetable  Stew

1 cup cubed sweet potato

1 cup asparagus, chopped into 1/3 “ pieces

½ cup cauliflower, finely chopped

½ medium onion

1 can light coconut milk

Juice of 1 lime + some rind

1 Tbsp + 1 tsp honey

1 tsp minced garlic

5 tsp garam masala spice mix (add more if you want more heat)

5 tsp sea salt, finely ground (or Himalayan salt)


Ok, this is really difficult so pay close attention! (ß insert sarcasm here.) Put all ingredients into a medium pot. Bring to boil. Reduce to a low boil and cover for 20-25 minutes (or until the sweet potatoes and asparagus are tender). Boom. Serve it. Done.

Servings: 4


Dairy Free Gingerbread Latte

low carb | dairy free | gluten free

Recipe by Kitchen Caleigh

Homemade Christmas in a cup with real ingredients minus all the sugar. So whether your coffee shop has discontinued it or not, you can still treat your taste buds to this seasonal favorite. Gingerbread + caffeine. Need I say more?


1/2 cup hot unsweetened almond milk

1/4 cup freshly brewed strong coffee

2 Tbsp coconut oil

1-2 tsp xylitol or 1 pack stevia

1 tsp blackstrap molasses

0.5 tsp ground cinnamon

0.25 tsp ground nutmeg


Combine all ingredients in a high powered blender and blend until frothy! Pour into your favorite mug and thoroughly enjoy!
*Tip – it’s the oil/fat that makes it froth up like a latte. If you don’t have a dairy sensitivity you can also use organic butter. (Try

salted butter for a sweet & salty taste!)

Serving: 1


Gluten-Free Shortbread Cookies

low carb | gluten free | egg free

Recipe by Kitchen Caleigh

When baking for my family I try to go grain free, but there are exceptions… like shortbread cookies. Sometimes a recipe needs to taste exactly like it’s original. Although not grain free, these are gluten-free, and they’re sugar-free too, but who’s telling? This holiday treat is a perfect copycat of traditional shortbread cookies, only 5 ingredients, and 100% kid approved!

Ingredients:Gluten-Free Shortbread Cookies KC

3/4 cup softened orgnic butter

1/2 cup xyltiol sugar-free icing sugar (*see below for how to make this simple icing sugar!)

1 tsp pure vanilla extract

1 cup rice flour

1/2 cup tapioca starch/flour

*Pour a bag of xylitol into a high powered food processor and pulse (intermittently if continuous pulsing does not breakdown the granules properly) until all the “sugar” becomes a fine powder. This sugar free icing sugar works great in baking, but not for actual icing. (Xylitol is a natural sugar alcohol derived from birch bark, fruits and vegetables, and tastes sweet like sugar but no sugar is absorbed into the bloodstream.)


Preheat oven to 350 F.

Line a cookie sheet with parchment paper.

Add the butter, xylitol icing sugar, and vanilla to a large bowl and mix on low until all the butter breaks down (no butter clumps!) and combines with the sugar. In a separate bowl combine the rice flour and tapioca starch until the flours are blended. Slowly add the flour mixture to the butter mixture and mix on low in between additions. It will become very crumbly. Then use your hands to work the dough together and form a dough ball.

**If using the dough to cut out shapes, then cover and refrigerate dough for 20-30 minutes. Then roll the dough between two pieces of parchment paper until about 1/4 inch thick. Use shapes to cut out.

**If using dough to make a more simple cookie, don’t refrigerate. Scoop the dough by a tbsp measure onto the lined cookie sheet. Then roll each Tbsp into little dough balls. Use the back of a spoon or the prongs of a fork to flatten each cookie.

Bake cookies in preheated oven for 20 – 24 minutes until edges begin to brown and cookie is cooked through.

Allow to cool full before decorating with your choice of icing and /or sprinkles.
~ Health Tip: instead of chemical food coloring, you can color your cookies/icing with fresh juice from fruit and veg! Beets for red, green apple + kale for green, oranges for gold etc…

Approx. Nutritional Info Per Cookie (based on 24 cookies):

110 cals, 12g carbs, 7g fat, 0g protein, 0g sugar, 0g fiber

Serving:  20-24 cookies, depending on size of cutouts



Holiday Pear Salad With Candied Nuts

low carb | gluten free

Recipe by Kitchen Caleigh

The holidays are fast approaching and having a repertoire of easy, healthy sides is a great way to stay on track during this season which is typically laden with sugar and carbs. This festive salad is sure to be a crowd pleaser, whether you’re hosting, or bringing a dish to share.


Ingredients:Holiday Pear Salad KC

1 cup baby kale (washed, dried)
1 cup baby spinach (washed, dried)
1 bosc pear, peel on, thinly sliced
candied nut/seeds (see below)
seeds of 1/2 a pomegranate
1/4 cup goat’s milk feta
homemade sweet lime dressing (see below)


Fill a salad bowl, with the greens. Add the sliced pear on top. Sprinkle the candies nuts/seeds, pomegranate, and feta evenly. Dress with dressing just before serving and toss to mix the dressing in.


Candied walnuts:
1/3 cup chopped walnuts
2 tbsp shelled flax
2 Tbsp pure maple syrup
1/4 tsp Himalayan salt


Line a plate or cookie sheet with parchment paper.

Heat a skillet over medium heat. Once hot, add the maple syrup. Stir occasionally until tiny bubbles begin to appear. Add the rest of the ingredients and continue stirring constantly over medium heat, coating all the nuts and seeds, until the syrup begins to caramelize. Once all the liquid disappears (about 4-6 minutes) transfer the candied nuts/seeds to the lined cookie sheet/plate. Allow to cool. Once cool, break the candied nuts into small pieces.


Dressing – Sweet Lime Vinaigrette
juice of half of one small lime
3 Tbsp olive oil
1 Tbsp pure maple syrup


Add all ingredients to a small bowl and whisk until the dressing takes on a creamy appearance.

Approx. Nutritional Info Per Serving:

217 cals, 18g carbs, 15g fat, 5g protein, 13g sugar, 3g fiber

Servings: 6


Low Carb Gingerbread Cookies

low carb | gluten free | dairy free

Recipe by Kitchen Caleigh

It’s the most wonderful time of the year… and it can also be the most unhealthy time of the year with parties and treats around every corner. So here’s some chewy, sweet, and spicy cookies to help you and your family have a healthy, happy, holiday.

Ingredients:Low Carb Gingerbread Cookies KC

1.5 cups whole almonds, or almond meal/flour (if you have a nut allergy, try sunflower seeds!)

1 Tbsp shelled flax (or ground flax)

2 Tbsp coconut oil

2 Tbsp + 2 tsp blackstrap molasses

2 tsp fresh ginger, peeled & grated

1 tsp vanilla

1 tsp ground cinnamon

0.5 tsp ground nutmeg

0.25 tsp baking soda

0.25 tsp finely ground Himalayan or sea salt

3 Tbsp xylitol *optional (taste the batter and add this if you want it sweeter)


Preheat oven 350 F.

Line a cookie sheet with parchment paper.

Add the almond and flax to a food processor and pulse until the nuts and seeds breakdown into a rough flour (meal). Add the remaining ingredients and pulse again (stopping to scrape sides as needed) until all ingredients are well blended and the mixture forms a dough ball. Use a Tbsp to scoop out the dough. Roll each Tbsp of mixture into a ball between your palms, place it on the lined cookie sheet, and use the back of a spoon to press it down into a flattened cookie, about 1/4 inch thick. Bake on middle rack in preheated oven for 11 minutes. (It will not look fully cooked, but allow the cookies to cool on the cookie sheet for about 10 minutes and they will be perfect!) *Sprinkle with xylitol for presentation*

Approx. Nutritional Info Per Cookie:

70 cals, 5g carbs (4g net carbs), 5g fat, 2g protein, 2g sugar, 1g fiber

Servings: 20 cookies



Grain Free Pad Thai Stir-Fry

gluten free | low carb | dairy free

Recipe by Kitchen Caleigh

We can smell take-out a mile away, tempting us to give in and indulge, so making a homemade copycat recipe is a great way to incorporate healthy substitutions. This stir-fry is just as mouth watering, but full of nutrients and significantly lower in carbs and calories than traditional pad thai.

Ingredients:Grain Free Pad Thai KC

1 Tbsp sesame oil
1 medium zucchini, peeled and flesh peeled with a julienne peeler (stop when you hit the seeds)
1 medium carrot, peeled with a julienne or cut into matchsticks
0.5 medium onion, diced
1/2 cup shredded purple cabbage
1/2 cup cauliflower
brocolli florets, chopped
1 cup bean sprouts
*optional* cooked cubed chicken, beef or shrimp


1/2 cup nut butter (or sun butter could work too!)
1/2 cup coconut milk
1-2 Tbsp water (if it’s too thick)
juice of 1 lime
1 tsp minced garlic
2 pinches of spicy red pepper flakes (or more depnding how hot you like it!)
1 tsp balsamic vinegar
1 tsp grated ginger root


Over medium heat, add the sesame oil to a large pan or wok. Once the oil is hot add the onion, cabbage, cauliflower, and broccoli. Once the onions are tender and translucent, add the carrot and bean sprouts. Once the carrots begin to soften, add the zucchini. Stir until all the zucchini is heated through and vegetables are well mixed.*Toss in any cooked meat you wish to add or enjoy it as a vegetarian dish.
Nut Sauce:

Add all the ingredients to a sauce pan and stir until well blended. Bring to a low boil, over medium heat while whisking. Simmer for 3-5 minutes. Pour the sauce over the vegetables and stir until it’s evenly distributed. Serve and enjoy!

Approx. Nutritional Info Per Serving:

361 cals, 16g net carbs, 27g fat, 11g protein, 11g sugar, 6 g fiber

Servings: 3



Flourless Mocha Brownies

gluten free | low carb

Recipe by Kitchen Caleigh

Perhaps the best gluten free brownie I’ve ever eaten. Perhaps the best brownie I’ve ever eaten, period! This decadent dessert is full of omega 3, has the perfect texture, is only 100 calories and has just 5g of sugar. Don’t just take my word for it, try them!

Ingredients:Flourless Mocha Brownies KC

1/2 cup pure unsweetened cocoa powder
1/3 cup pitted dates
3 Tbsp xylitol
2 Tbsp flaxseeds (shelled, ground or whole)
1 Tbsp chia seeds
2 eggs
1/4 cup coconut oil
1/4 cup pure maple syrup
1/4 cup strong coffee (decaf is fine too)
1 tsp vanilla


Preheat oven to 350 F.

Line and 8×8 baking dish with parchment paper.

Add the cocoa, dates, xyltiol, and seeds to a food processor and pulse until the dates and seeds are broken down. Add the remaining ingredients and pulse until well blended. Pour the batter into the lined baking dish. Bake in preheated oven for 35 minutes (or until a toothpick comes out clean). Allow to cool and slice into 4×4 squares.

Approx. Nutritional Info Per Serving:

100 cals, 9g carbs, 6g fat, 2g protein, 5g sugar, 2g fiber

Servings: 16