This high-protein, gut-friendly treat is more than just a pretty dessert. It’s made with seasonal blackberries, collagen peptides, and coconut cream, offering a delicious way to support hormone balance, reduce inflammation, and keep your cortisol levels in check.

Why This No-Bake Dessert Is Perfect for Summer Wellness

1. Fresh Blackberries: Nature’s Summer Superfruit
Blackberries peak in July, making them one of the best fruits to enjoy this time of year. They’re rich in antioxidants—especially anthocyanins—which combat oxidative stress, reduce inflammation, and support brain and skin health. Plus, their high fiber content helps stabilize blood sugar and nourish your gut microbiome.

2. Greek Yogurt or Coconut Yogurt for Gut & Hormone Support
Full-fat Greek yogurt is a great source of protein, probiotics, and calcium—all of which play a role in gut-brain health and hormone regulation. If you’re dairy-free, coconut yogurt still delivers healthy fats that help support stable blood sugar and reduce cortisol spikes.

3. Coconut Cream for Healthy Fats & Satiety
Coconut cream is not only deliciously rich, it’s also loaded with medium-chain triglycerides (MCTs)—a type of fat that supports brain function, satiety, and balanced energy levels without causing a blood sugar crash.

4. Collagen Peptides for Stress & Skin Resilience
Vanilla collagen peptides add protein and amino acids that support gut lining integrity, joint health, and skin elasticity. Collagen is especially helpful during periods of stress, when the body’s need for repair and resilience is higher than usual.

5. Naturally Sweetened & Blood Sugar Friendly
A touch of honey or maple syrup is all this dessert needs. By pairing natural sugars with protein and fat, these mousse cups avoid the blood sugar rollercoaster that can leave you feeling jittery and exhausted.

A Dessert That Does More Than Satisfy a Sweet Tooth

These No-Bake Blackberry Vanilla Mousse Cups are a summer favorite in our kitchen because they feel indulgent but work with your body, not against it. They’re gluten-free, refined sugar-free, and take just 10 minutes to prep—ideal for busy days when you still want to eat with intention.

Whether you’re dealing with chronic stress, trying to reduce inflammation, or simply want a healthier way to enjoy dessert, this recipe offers a gentle and delicious way to nourish your body at the cellular level.

 Ready to rebuild your energy and balance your body without extreme diets or burnout tactics?
Learn more about how my 1:1 coaching program helps high-achieving women recover from chronic stress with realistic, root-cause strategies.
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 P.S. My book, Heal Your Stress from the Inside Out, is packed with the science, stories, and strategies I used to recover—and help my clients do the same.

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No-Bake Blackberry Vanilla Protein Mousse Cups

This no-bake protein dessert is made with Greek yogurt, coconut cream, vanilla collagen, and fresh blackberries. Light, creamy, and packed with antioxidants and gut-friendly nutrients, it’s the perfect summer treat to support hormone balance and stress relief.

Course Dessert

Cuisine American

Keyword anti-inflammatory healthy dessert, cortisol-friendly yogurt mousse, gut-friendly collagen dessert, high-protein summer dessert, no-bake blackberry mousse

Prep Time 10 minutes minutes

Chill Time 1 hour hour

Total Time 1 hour hour 10 minutes minutes

Servings 4

Calories 137kcal

Equipment

• mixing bowl
• measuring cups & spoons
• hand mixer or whisk
• spoon
• jars or ramekins

Ingredients

• 1/2 cup full-fat Greek yogurt or coconut yogurt for dairy-free
• 1/2 cup coconut cream scooped from a chilled can
• 1 scoop vanilla collagen peptides or protein powder
• 1 tbsp honey or maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup fresh blackberries plus more for topping
• Optional: shredded coconut or mint for garnish

Instructions

• In a bowl, whip coconut cream, yogurt, protein powder, honey, and vanilla until light and fluffy.
• Gently fold in blackberries (lightly smash a few for color).
• Spoon into 4 ramekins or jars and chill for at least 1 hour.
• Top with additional berries and garnish before serving.

Video

Notes

Nutritional Information per serving (My Fitness Pal):

Calories: 137

Fat: 8g

Carbohydrates: 8g

Protein: 8g

The Perfect Summer Salad

This quinoa salad is a perfect blend of wholesome ingredients that come together to create a dish that’s as nutritious as it is delicious. Here’s why this salad should be on your summer menu:

1. Nutritious Base: Quinoa
   • Quinoa is a superfood packed with protein, fiber, and essential minerals like magnesium and iron. It serves as a fantastic base for this salad, providing a satisfying and nutritious foundation.
2. Fresh and Flavorful Veggies
   • Cherry Tomatoes: These little gems add a burst of sweetness and are rich in vitamins A and C, along with antioxidants like lycopene.
   • Cucumbers: Refreshing and hydrating, cucumbers add a satisfying crunch without extra calories.
   • Avocado: Creamy avocado provides healthy omega-3 fats, fiber, and a host of vitamins including vitamin E and folate.
   • Red Onion: Finely chopped red onion brings a sharp, tangy flavor that complements the other ingredients and adds antioxidants to the mix.
3. Herbs for Freshness
   • Parsley and Mint: Fresh herbs like parsley and mint elevate the salad with their bright flavors and additional nutrients, including vitamin K and antioxidants.
4. Zesty Lemon Vinaigrette
   • A homemade lemon vinaigrette ties everything together with its tangy, zesty flavor. Made with extra-virgin olive oil, freshly squeezed lemon juice, lemon zest, honey or maple syrup (optional), Dijon mustard, and garlic, this dressing is light, flavorful, and free from artificial additives.

Easy to Prepare

This salad is straightforward to make, and the steps are simple:

1. Cook the Quinoa: Rinse and cook the quinoa, then let it cool to room temperature.
2. Prepare the Vegetables: While the quinoa cools, chop the cherry tomatoes, cucumber, avocado, and red onion.
3. Make the Lemon Vinaigrette: Whisk together the olive oil, lemon juice, lemon zest, honey or maple syrup, Dijon mustard, and minced garlic.
4. Assemble the Salad: Combine the quinoa, vegetables, and herbs in a large bowl, then toss with the vinaigrette.

Nutritional Breakdown

Each serving (about 1 cup) of this salad provides:

• Calories: ~220
• Total Fat: 12g (including healthy fats from the avocado and olive oil)
• Carbohydrates: 24g (with 5g of dietary fiber)
• Protein: 5g
• Vitamins and Minerals: High in vitamins A, C, and K, as well as essential minerals like iron and calcium.

Versatile and Delicious

This quinoa salad is incredibly versatile. Serve it as a main dish for a light lunch or dinner, or as a side dish at your next barbecue or picnic. It can be prepared ahead of time, making it an excellent option for meal prep or entertaining.

Make It Your Own

Feel free to customize this salad to suit your tastes:

• Add Protein: Grilled chicken, shrimp, or tofu can make this salad even heartier.
• Change Up the Veggies: Bell peppers, radishes, or corn can add different textures and flavors.
• Herb Variations: Basil or cilantro can be great substitutes for parsley and mint.

Enjoy this refreshing and nutritious quinoa salad all summer long, and feel good knowing you’re nourishing your body with wholesome, delicious ingredients.

Comment below and let me know what your favorite summer salad is!

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Summer Quinoa Salad

A refreshing summer recipe bursting with flavor and packed with essential nutrients

Course Brunch, Lunch, Salad, Side Dish

Cuisine Mediterranean

Keyword anti-inflammatory, clean, dairy-free, gluten-free, healthy, quick and easy

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 220kcal

Equipment

• small pot
• cutting board
• kitchen knife
• bowl
• measuring cups and spoons

Ingredients

For the Salad

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes halved
• 1 cucumber diced
• 1 avocado diced
• 1/4 cup red onion finely chopped
• 1/4 cup fresh parsley chopped
• 1/4 cup fresh mint chopped (optional)
• Salt and pepper to taste

For the Lemon Vinaigrette

• 1/4 cup extra-virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

Cook the Quinoa

• Rinse the quinoa under cold water to remove any bitterness.
• In a medium saucepan, combine the quinoa and water. Bring to a boil over medium-high heat.
• Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender.
• Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature.

Prepare the Vegetables

• While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and avocado, and finely chop the red onion, parsley, and mint (if using).

Make the Lemon Vinaigrette

• In a small bowl or jar, combine the olive oil, lemon juice, lemon zest, honey or maple syrup, Dijon mustard, and minced garlic.
• Whisk or shake well until the ingredients are fully combined. Season with salt and pepper to taste.

Assemble the Salad

• In a large mixing bowl, combine the cooked and cooled quinoa, cherry tomatoes, cucumber, avocado, red onion, parsley, and mint (if using).
• Pour the lemon vinaigrette over the salad and toss gently to combine, ensuring everything is well coated with the dressing.
• Season with additional salt and pepper if needed.

Serve

• Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
• This salad can be stored in the refrigerator for up to 2 days, though the avocado may brown slightly.

Video

Notes

Serving Size and Servings per Recipe

• Serving Size: Approximately 1 cup
• Servings Per Recipe: About 6 servings

Nutritional Breakdown (Per Serving)

• Calories: ~220
• Total Fat: 12g
• Cholesterol: 0mg
• Sodium: 80mg
• Total Carbohydrates: 24g
  • Dietary Fiber: 5g
  • Sugars: 3g
• Protein: 5g
• Vitamin A: 10% DV
• Vitamin C: 25% DV
• Calcium: 4% DV
• Iron: 10% DV

Nutritional Analysis Breakdown

• Quinoa provides complex carbohydrates, protein, fiber, and essential minerals like magnesium and iron.
• Cherry Tomatoes contribute vitamins A and C, along with antioxidants like lycopene.
• Cucumber is hydrating and provides a low-calorie addition with vitamins and minerals.
• Avocado offers healthy monounsaturated fats, fiber, and various vitamins such as vitamin E, K, and folate.
• Red Onion adds flavor and contains antioxidants and small amounts of essential nutrients.
• Parsley and Mint contribute to vitamin K, vitamin C, and additional antioxidants.
• Lemon Vinaigrette made with olive oil provides healthy fats and a burst of fresh flavor with minimal added sugars from honey or maple syrup.

Confession: I have just learned to love kale. 

I know what you are thinking. How is that possible? It’s been the super food for the last decade or more!

I know, I know. It’s just that it was…well, kale. 

After my son’s nutritionist offered it as an option of a green vegetable he might be willing to eat, I decided to give it a try. She suggested I find a copycat recipe for a certain fast food chicken restaurant’s kale salad and adapt as needed.

I didn’t quite find that, but I did find one I could work with and then made it my own.

Just in case you need a refresher on the benefits of kale: it’s a nutrient-dense food that’s rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that fight inflammation and can support eye health, weight management, heart health, and more.

While my son was not impressed, sigh, I fell in love with it. 

It’s fairly quick and easy to throw together, too. 

A few things to keep in mind:

• Remove the stem from the kale. That is tough and bitter, and no one wants that. TIP: use kitchen scissors to cut the leafy part off the stem. 
• Cut the kale leaves into bit-sized pieces. I prefer to use salad scissors for this, but clean kitchen scissors also work.
• Make sure to massage a little of the dressing into the kale with your hands until the kale is shiny and starts to shrink down a little. 

As for toppings, you can dress it up to your preference. I think I finally landed on my perfect option today, which is in the recipe below. Or, come to think of it, I may try adding some chopped walnuts in next time.

However, to keep it dairy free for my son, I tried gluten-free breadcrumbs to give some texture. This worked well, and is a good option. But, since he didn’t like the kale, I didn’t have to keep it dairy free.

I opted for adding in reduced fat feta cheese, which was amazing!

Today I tried adding hemp hearts. They add a little nutty crunch and were the perfect final touch. 

Side note: we are needing to work on my son’s iron level, and I recently found out about hemp hearts and their high iron content. So, I bought some to put in his smoothies, and tried them in the salad on a whim. Yum!

I hope you enjoy the recipe! Drop a comment and let me know if you are Team Kale or not.

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Lemony Kale Salad

A refreshing, high iron and nutrient dense salad.

Course Brunch, Lunch, Salad, Side Dish, Snack

Cuisine American

Keyword dairy-free, gluten fee, quick and easy, spring

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4

Calories 98kcal

Equipment

• 1 large bowl
• 1 salad scissors or kitchen scissors or knife
• 1 mason jar or other airtight container
• 1 lemon juicer
• measuring spoons

Ingredients

• 4 cups curly kale washed, stem removed, and cut into bite-sized pieces
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dijon mustard
• 1 tsp garlic minced
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 tbsp hemp hearts
• 1 oz reduced fat feta cheese
• 3 Tbsp chopped walnuts optional

Instructions

• If starting with a bunch of curly kale, wash, dry, and remove leaves from stem.
• Add kale to medium-large bowl and use scissors to chop kale into bite-sized pieces (or finely chop kale leaves and add to a medium-large bowl.)
• To make dressing, add olive oil, lemon juice, garlic, mustard, salt and pepper to mason jar and shake to mix or whisk together in a small bowl.
• Drizzle a teeny bit (around 1 tsp) onto the kale leaves.
• Massage dressing into kale leaves until the leaves darken in color and become tender and silky.
• Toss with remaining dressing, feta, and hemp hearts.

Notes

Diary-free option: To keep this salad dairy-free and gluten-free, I recommend using gluten-free bread crumbs instead.

My kiddos are older now, and the baskets have been put away. But, we started a new tradition a couple of years ago of making strawberry meringue cookies. My daughter’s eyes light up when she hears me talk about making them, and she can’t wait until they are done.

These are a make ahead type of thing, which I love even more because I can have them done several days ahead of time and not have to think about it on Easter weekend. 

Plus, they are simple and super low calorie so you can enjoy them without worrying about it. 

A few things to note:

• These babies need time to dry. So, be sure you make them at  least 24 hours before you need them.
• Also, they need to dry in the oven after baking with the oven turned off for at least 4 hours before you store them. So, don’t bake these 30 minutes before you need to make dinner in said oven. Give yourself some time.
• You can get all fancy with these with piping bags and cool tips to make cute shapes. I don’t have the time or patience for that, so I just do them drop style. They may not look gourmet, but I promise they’ll taste good.  
• When I made these, I used the leading brand gelatin mix because it’s what I had on hand. I usually use 1/2 a packet of Simple Mixes Natural Gelatin Dessert, which you can find here: https://amzn.to/43sZwI3. I made this switch because they are labeled gluten-free and contain no artificial dyes or flavors.

Watch the full video for all of the details and check out the recipe below!

What’s your favorite dish to make at Easter?

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Strawberry Meringue Cookies

A sweet treat for Easter brunch

Course Dessert

Cuisine Dessert, Holiday

Keyword brunch, Dessert, Easter, gluten-free, low sugar

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Drying Time 2 hours hours

Total Time 2 hours hours 18 minutes minutes

Servings 8

Calories 21kcal

Equipment

• 1-2 cookie sheets
• mixer hand or stand mixer
• parchment paper or silicone baking mat
• 1 teaspoon or tsp cookie scoop

Ingredients

• 7 egg whites 14 tbsp of liquid egg whites
• 1/4 cup Splenda
• 1 tsp. vanilla
• 1 small package sugar-free strawberry gelatin see note
• 1/4 tsp cream of tartar

Instructions

• Preheat oven to 350 degrees F. Line cookie sheet with parchment paper
• Beat Egg Whites until fluffy. Gradually add Splenda, jello, vanilla, cream of tartar. Continue beating until soft peaks form.
• Drop a teaspoon onto a covered cookie sheet
• Bake for up to 10 min( do not let them brown). Start checking them around 5-6 mintues.
• Turn off heat and leave cookies in the closed oven until cookies are dry, 1-2 hours or longer if needed.

Notes

This recipe makes a ton of cookies! I was not able to bake the entire recipe at once. I stored the left over “batter” in the refrigerator and re-beat the mixture the next day until stiff. Then I followed baked them noted, and they turned out just like the first batch.

I prefer to use Simple Mixes Natural Gelatin Dessert, which you can find here: https://amzn.to/43sZwI3. I’m made this switch because they are labeled gluten-free and contain no artificial dyes or flavors.

Counts as:  ¼ ounce protein, 1 ½ condiments, ½ optional snack per serving

We’ve tried various recipes and options, and one of the things that worked for breakfast was overnight oats. After doing a lot of research, I came up with a simple recipe that I approved of in terms of a healthy, balanced breakfast that he really likes: easy, overnight oats. 

These oats combine certified gluten-free rolled oats*, plant-based chocolate protein powder, unsweetened vanilla almond milk, and almond butter. 

I like this combination because it’s a good balance of protein, slow-release carbs, and fats (about 410 calories, 35g protein, 37g carbs, and 14g fat) meaning it will keep him fueled throughout the morning until he can eat lunch. 

Unlike instant oatmeal, which has a high glycemic index that we don’t want (meaning our bodies digest it quickly and cause blood sugar to rise rapidly), rolled and steel-cut oats have a low-to-mid range glycemic index because it takes much longer for the body to digest them. By adding the protein powder and fat in the form of almond butter to the oats, this further lowers the overall glycemic load of the meal, meaning it will help keep his blood sugar low and steady. He won’t get that blood sugar spike with its subsequent crash in the middle of the morning. 

He likes them because they taste good.

I call that a win/win.

I make two individual servings every Sunday evening to put into his breakfast rotation. This take about 5 minutes total. They keep well in an airtight container in the refrigerator until he wants them. 

Grab the recipe below and let me know what other allergen-friendly options you have for your kiddo’s breakfast in the comments below!

*A note about oats: oats from any source may cause a reaction in Celiacs. Oats have a protein called avenin that is similar to gluten. Some people with celiac disease have an immune response to avenin as well as to gluten. Please consult with your doctor about oats, and only eat certified gluten-free oat products if you chose to eat oats.

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Easy, Allergen-Friendly Overnight Oats

A simple, balanced breakfast that will keep you going all morning and won't spike your blood sugar.

Course Breakfast

Cuisine American

Keyword dairy-free, gluten fee, gluten-free, high protien, Protein, quick and easy, soy-free

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Total Time 6 minutes minutes

Servings 1

Calories 410kcal

Equipment

• 1 small, microwave safe airtight container
• 1 Tbsp
• measuring cups

Ingredients

• 1/2 cup certified gluten-free rolled oats*
• 1 scoop chocolate protein powder
• 1 Tbsp almond butter
• 3/4 cup unsweetened vanilla almond milk

Instructions

• Measure and add oats to the airtight container.
• Add protein powder, almond butter, and almond milk.
• Slowly stir together until combined.
• Put the lid on the container and place in the refrigerator overnight or longer.
• Once ready to eat, just pop the container into the microwave and heat for 1 minute.

Notes

* A note about oats: oats from any source may cause a reaction in Celiacs. Oats have a protein called avenin that is similar to gluten. Some people with celiac disease have an immune response to avenin as well as to gluten. Please consult with your doctor about oats, and only eat certified gluten-free oat products if you chose to eat oats.

One of the things I landed on was gluten-free pasta with meat sauce. We don’t usually eat pasta, but I know he likes it, so I thought it would be easy.

Did you know they put soy or soybean oil or some sort of soy something in almost everything? Even my favorite go-to Organic Marinara sauce from Trader Joe’s has soybean oil in it.  

The more I research soybean oil, the more I realize it just isn’t good. I’ll save that for another post.

So, what’s a mom to do? I decided to see if I could make my own quick pasta sauce. This is not your grandmother’s Sunday sauce. This is the “I have 15 minutes to make dinner” version of pasta sauce. 

I looked in my pantry:

No salt added tomato sauce.   (I like to add my own salt so I can control it)

Italian seasoning.  

Onion powder  

Garlic powder

Salt & Pepper

Game on.

I browned my ground beef and drained off the fat. Then I added the tomato sauce (1 14oz can plus 1 8oz can) and seasonings. I stirred it together and adjusted as needed. 

Verdict? He love it. He said it reminded him of the pasta I made when we were in Iceland last year. We all LOVED that pasta, so I took that review to the bank. (Side note: there wasn’t anything special about it other than I didn’t make pasta on the regular.)

So, I’m not buying store bought marinara sauce again. 

Why? 

Because no one needs the extra junk they throw in for fun: sugar, salt, soybean oil, preservatives, and other additives to name a few. 

Because it’s actually cheaper to make it this way and just as tasty. 

Because I can control what it’s in it and feel good about what my kids are eating.

Maybe one day I’ll be the person who makes Sunday sauce from scratch, but today is not that day. I’m guessing it’s not your day either.

Grab the recipe below and let me know what you think in the comments!

PS If you like my cute spice jars, you can grab them here. https://amzn.to/49lhNsX (As an Amazon Associate, I earn from qualifying purchases.)

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DIY Pasta Sauce

Ditch the junk and make your own sauce in 5 minutes

Course Lunch, Main Course

Cuisine Italian

Keyword gluten fee, gluten-free, low carb, low sugar, no added salt, no added sugar, soy-free

Cook Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 5

Calories 76kcal

Equipment

• 1 pan
• 1 can opener
• 1 kitchen spoon

Ingredients

• 2 15oz cans no salt added tomato sauce I prefer Muir Glen Organic
• 1 1/2 tsp Italian seasoning adjust as needed
• 1 tsp onion powder adjust as needed
• 1 tsp garlic powder adjust as needed
• 1/2 tsp salt adjust as needed
• 1/2 tsp pepper adjust as needed

Instructions

• If making meat sauce, brown meat in pan and drain off excess fat.
• Return meat to stove and add tomato sauce and seasonings.
• Stir to combine and let simmer for 5-10 minutes.
• Adjust seasoning to taste.
• If you are not making meat sauce, combine all ingredients in a sauce pan. Bring to simmer and allow to simmer for 5-10 minutes.

Notes

This recipe makes enough sauce for about 2 lbs of ground beef (or protein of your choice). If you like your sauce thicker or have less ground beef, you could use 1 15 oz can and 1 8 oz can of tomato sauce. Basically, I’m using a 1/2 can of tomato sauce (~7-8 oz) per 1/2 pound of ground beef. You can adjust to your own preferences.

They are really versatile, and you can add just about anything you want to the cottage cheese. I like to make sure I’m getting a good, balanced meal, so mine typically include 3 servings of vegetables and at least 1 if not 2 servings of healthy fats.

3 of my favorite ways to make these cottage cheese bowls are Mexican-inspired, Italian-inspired, and Greek-inspired. The Greek one is my new favorite. Don’t you just love a good Greek salad? Yum!

Check out the recipes below and be sure to watch the full video on YouTube for all of the details and options!

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Mexican Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Mexican

Keyword cottage cheese bowl, high protien, low carb, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 370kcal

Equipment

• bowl or airtight container
• cutting board
• knife
• herb scissors optional
• measuring spoons
• measuring cups

Ingredients

• 1 1/2 cups 1% fat cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup chopped orange bell pepper
• 1/2 cup diced cucumber
• 1 1/2 oz cubed avocado about 1/2 an avocado
• 1 tsp lime juice
• 1 tsp diced fresh cilantro

Instructions

• Dice veggies
• Measure and add cottage cheese to bowl or airtight container
• Top with veggies and avocado
• Drizzle lime juice over top
• Sprinkle with cilantro
• Enjoy!

Notes

This meal counts as: 1 leanest, 3 greens, 1 healthy fat, and 1 condiment

If you are on a low sodium diet, you can easily substitute non-fat plain Greek yogurt or the cottage cheese.

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Italian Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Italian

Keyword cottage cheese bowl, high protien, low carb, Protein, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 357kcal

Equipment

• 1 bowl or airtight container
• 1 kitchen knife
• 1 cutting board
• herb scissors optional
• measuring cups
• measuring spoons

Ingredients

• 1 1/2 cups 1% cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup chopped spinach
• 1/2 cup diced cucumbers
• 2 Tbsp chopped fresh basil
• 2 tsp olive oil
• 1 tsp Balsamic glaze

Instructions

• Dice and chop veggies and basil.
• Measure and add cottage cheese to bowl or container.
• Top cottage cheese with veggies and basil.
• Drizzel olive oil and balsamic glaze over top.
• Enjoy!

Notes

This meal counts as: 1 leanest, 2 1/2 greens, 2 healthy fat, and 1 condiment

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Greek Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Greek

Keyword cottage cheese bowl, high protien, low carb, Protein, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 367kcal

Equipment

• 1 bowl or airtight container
• 1 kitchen knife
• 1 cutting board
• measuring spoons
• measuring cups

Ingredients

• 1 1/2 cups 1% cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup diced cucumbers
• 1/2 cup mild banana pepper rings
• 10 kalmata olives
• 2 tsp lemon juice

Instructions

• Dice veggies.
• Measure and add cottage cheese to bowl or container.
• Top cottage cheese with veggies and olives
• Drizzle lemon juice over top.
• Enjoy!

Notes

This meal counts as: 1 leanest, 3 greens, 2 healthy fat, and 1 condiment.

Throw anything gluten-free at me, and no problem. I’ve been at that for 5 years. But add in all the other “free,” and I was lost. Mostly, I was concerned about lunches for school. 

But first – you may be wondering why he had to go on an elimination diet. Here’s the short story:

Our son developed constant severe nausea and extreme fatigue in mid-October of last year. The symptoms got worse over time, to the point where he had to stop playing sports. Our attempts to get answers from our pediatrician fell flat. So, we turned to functional medicine to get to the root cause of his symptoms. They did extensive blood work and other testing. All of which revealed multiple issues, including numerous low reaction food sensitivities. So, a 28 day elimination diet was prescribed.

After the initial “what the what” reaction and cobbling together meals for a few days, I sat down and came up with a plan.

3 breakfasts rotated through the week: protein smoothie with spinach, protein overnight oats (certified GF), and sausage from our local farm with fruit.

Lunches: leftovers from dinner

Dinners: lots of chicken-based meals with some red meat and pork thrown in. Balsamic pork tenderloin w/ green beans, spaghetti with chickpea pasta and my own concoction for sauce, steak & potatoes, chicken fajitas with Siete foods shells, Instant Pot shredded beef stew with chickpea orzo, and chicken and green bean stir fry w/ almond butter sauce.

Here’s some of the lessons I’ve learned so far:

• Adaptability is key.
• Chickpea pasta is pretty good.
• I can make a decent pasta sauce (because the store bought ones almost all have soybean oil) from a can of tomato sauce, Italian seasoning, and onion powder.
• Teenagers will eat spinach if you blend it in their smoothie.
• Coconut aminos are a great substitute for soy sauce.
• Almond butter powder works just as well as peanut butter powder.

All this to say, if you are facing a similar situation with your teenager or kiddo, you can do it. Let the initial “what the what” moment happen, take a deep breath, and come up with a plan. Almost any ingredient has an allergy-friendly substitute, and if not, you can probably leave it out just fine.

I’ll share some of my go-to recipes here soon. But for now, here’s one I pieced together from a few different recipes and made the appropriate swaps. I used coconut aminos and left out the garlic for this one. 

Instant Pot Teriyaki Pork Tenderloin with Roasted Green Beans

First, I love roasting vegetables. Roasting brings out the natural sweetness of the veggies, and they are easy to prep and clean up. 

Second, the Instant Pot is awesome when you need a quick dinner. If you start the pork when you put the green beans in the oven, they should be done just about the same time. Win, win!

Ingredients:

• 2 lbs pork tenderloin
• 1/2 cup coconut aminos or low-sodium soy sauce
• 1/4 cup pineapple juice or 1/4 cup fresh pineapple
• 1 tablespoon Truvia brown sugar
• 2 tablespoons rice wine vinegar
• 2 teaspoon minced ginger
• 2 cloves garlic
• 3 tsp olive oil
• 6 cups fresh green beans
• 1/2 tsp salt

Instructions:

1. Make marinade: combine aminos, pineapple or juice, Truvia brown sugar, ginger, garlic, and vinegar together. If using pineapple, I suggest using a mini food processor.
2. Place the pork tenderloin in a plastic bag or container and cover with marinade for at least an hour or overnight in the fridge.
3. Preheat the oven to 425F.
4. Line baking tray with foil. Place green beans on tray and toss with salt and olive oil. Roast for ~25 minutes.
5. While beans are roasting, place tenderloin in Instant Pot with 1/2 cup water. Pressure cook on high pressure for 5 minutes.  After the cook time is up, let the pressure naturally release for 5 minutes. Quick release any remaining pressure.
6. Open the pressure cooker and check the pork’s temperature with a probe thermometer — the ideal temperature is at least 145ºF. If needed, lock the lid back in place and continue to cook in the residual heat for 2 minutes more.
7. Meanwhile, bring the marinade to a boil and then turn to low simmer to create the sauce.
8. Let pork rest for 2 minutes. Slice and serve 7 oz of pork with 1 1/2 cups of green beans.

This recipe is just one example of how delicious and satisfying allergen-friendly meals can be. Whether you’re navigating dietary restrictions or simply looking to broaden your culinary horizons, I hope this recipe inspires you.

Happy cooking!