Butternut Squash Peanut Stew (Gluten-Free)

Butternut Squash Peanut Stew
Butternut Squash Peanut Stew


What You’ll Need

1 butternut squash, cubed
1 leak
2 carrots, peeled and chopped
4 cloves garlic, minced
1-inch fresh ginger, grated
1 medium sweet potato, cubed
1 medium onion, diced
1 tsp cumin
1/4 tsp crushed red pepper
6 oz can tomato paste
1/2 cup natural style chunky peanut butter
6 cups vegetable or bone broth
1 cup coconut milk
1 Tbsp coconut oil
1 tsp sea salt

Dried cranberries
Dried coconut flakes, unsweetened
Sunflower seeds
Pumpkin seeds
Green onion tops

What You’ll Need To Know

Heat coconut oil in a stockpot over a medium heat.

Add and sauté the ginger and garlic for 1-2 minutes, or until the garlic becomes soft and fragrant.

Add diced onion and leeks, and continue to sauté. Add in butternut squash, carrots, and sweet potatoes and continue to sauté a few minutes more, until the onion and leek is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin, sea salt, and red pepper flakes.

Add the tomato paste, coconut milk and peanut butter, and stir until everything is evenly mixed. Add the broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high.

Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft.

Once soft, pour half of the soup in a high-speed blender and blend for 30-60 seconds. Return back to pot and mix together.

Serve the stew hot and garnish with microgreens, green onion tops, gr8nola, dried cranberries, dried coconut flakes, sunflower seeds, and pumpkin seeds.

Recipe makes 6-8 servings.


Spaghetti Squash with Grilled Chicken Cacciatore

Spaghetti Squash with Grilled Chicken Cacciatore  gluten free paleo whole30 pcos food

Ready for some better-for-you Spaghetti?

I LOVE making spaghetti squash for a comforting meal that fits perfectly into a gluten-free, paleo, Whole30 and PCOS food meal plan! I'm sharing with you one of my favorite recipes that is a simple, an easy way to enjoy nature's pasta: spaghetti squash.

If you've never tried this gratifying dish, you're in for a real treat! The texture and taste is so close to real pasta, the difference is hardly noticeable. And with all the nutrients and benefits like vitamin A and fiber, you may even like it better.  

Spaghetti squash is a light yellow colored oblong gourd that, when baked, becomes stringy on the inside. This allows you to make it into a pasta-like dish. It’s a pretty amazing and healthy alternative for all of my fellow pasta lovers out there. 

Spaghetti Squash with Grilled Chicken Cacciatore

Spaghetti Squash with Grilled Chicken Cacciatore

4-6 servings

What You'll Need

3 tbsp nutritional yeast
1 tbsp coconut oil
1 orange bell pepper, chopped
1 red bell pepper, chopped
1 large onion, diced
3 cloves garlic, minced
8 ounces cremini mushrooms, sliced
2 tablespoons capers
1 teaspoon dried oregano
1/4 cup fresh basil (torn)
14 ounces crushed tomatoes (canned)
1 spaghetti squash
sea salt, to taste
black pepper, to taste
crushed red pepper flakes, to taste
pine nuts, to taste
4 4-5 oz grilled chicken breast

What You'll Need To Know

Spaghetti Squash: Preheat oven to 375F. Cut the squash in half, long ways. Use a spoon to take out the seeds and discard. Place both halves of the squash in a baking pan and bake for 45 minutes. Flip the halves over and bake for another 15 minutes. Remove the squash from the oven and allow to cool.  With a fork, peel the insides of the squash away from the outer shell. It should come off in long pieces that resemble spaghetti noodles. 

Chicken: Preheat grill or grill pan to medium-high heat and lightly brush with olive oil. Preheat oven to 350ºF. Grill chicken breast until charred on both sides, about 8 minutes total. (Alterinicatly, an oven baked chicken, will work wonderfully!) Let it sit and slice into cubes/stripes.

Sauce: In a skillet, heat oil on medium. Add garlic and onion and cook until fragrant and onion become translucent. Next, add in bell peppers, cremini mushrooms, capers, dried oregano, basil, crushed tomatoes, sea salt, pepper and crushed peppers, and cook for 7 minutes.

Remove from heat and add in spaghetti squash and chicken and mix well. Season with pepper and basil and garnish with pine nuts.

TIP: Don't have 4-6 mouths to feed? This recipe is great for meal prep! Save the rest in air tight containers for lunch and dinner during the week. 


What's your favorite way to enjoy spaghetti squash?

Let me know in the comments on Instagram!

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Avocado Bun Burger and Salmon Sushi Bowl Dinner

Let’s talk about these Salmon Sushi Bowls because you need these in your life. This recipe is super easy and a great light, week night meal. 

It really is an ode to Macha Cafe in Milan. During my recent trip to Milan, I swear, I ate here every single day while I was in Milan. Every single day! The simplicity of these nourishing dishes, is something I wrote home about by the way of Instagram. I still day dream of the amazing meals I had at Macha. 

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Salmon Sushi Bowl Dinner

What You'll Need

Salmon Sushi Bowls
1-1 1/2 pounds wild-caught salmon, sushi grade
1 avocado, sliced
1 cucumber, sliced
1 cup edamame
1/4 cup pickled ginger
3 green onion, sliced
bonito flakes, to taste
4 sheets nori, cut into strips
sesame seeds for garnish
Sushi Rice
Chili oil (I used @hotmamasalsapdx)

Sushi Rice
2 cups short grain white sushi rice
3 cups Water
2 tablespoons rice vinegar
1 tablespoon coconut aminos (or 1 tbsp sugar)
1/2 tablespoon sea salt

What You'll Need To Know

Prepare Sushi Rice. Rinse the rice until water runs clear.

Add to water in a medium pan, stirring a few times until water comes to a boil. Cover and reduce heat to low. Cook for about 20 minutes, or until water has evaporated.

Allow rice to cool slightly. In a small bowl, mix the rice vinegar, coconut aminos or sugar and salt. Heat in the microwave for about 30 seconds, then stir until sugar and salt are dissolved. Pour vinegar mixture over the rice and stir until combined. 

To assemble Salmon Sushi Bowls, add sushi rice to the bowl. Top with a portion of sliced salmon, avocado, cucumber slices, green onion slices, edamame, pickled ginger, and a few pieces of nori. Drizzle with chili oil. Garnish with sesame seeds and bonito flakes if desired.

Recipe makes 4-5 servings.

* I omitted the edamame since I’m soy-free


Salmon Avocado Bun Burger

What You'll Need 

1 Avocado, peeled, pitted, halved
1/2 cup baby spinach
3oz smoked salmon
1 tbsp dill, chopped
1/2 tbsp coconut aminos
Juice from 1/2 lemon
Sea salt (coarse or finishing salt flakes)
Ground Black pepper
Sesame seeds


On a small bowl mix together lemon, dill, spinach, sea salt, pepper and toss in salmon. Set aside.

Carefully remove the skins from the avocado halves. Slice off a small portion from the bottom of one of the halves so that they lie flat. This will be the bottom "bun" and place on a flat plate.

Top with salmon and spinach. Place the remaining avocado "buns" on top and sprinkle with sesame seeds and sea salt flakes.

Recipe makes 1 serving.


How To Tea Time Right

I love tea.

This might be a shocking revelation to my closest circle of friends and Instagram followers because everyone knows how much I live for a good cup of coffee. But, truth be told, I start my morning by seeping my own ginger-lemon tea and end my days with a peppermint tea before bed.

Two rituals I never really considered to be a part of well, my morning or bedtime ritual, since the American way of preparing is totally wrong compared to proper English teatime.

But what about teatime?

Ever wondered what it is exactly?

Keep reading!

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Before you start seeping your English tea, you must understand where this tradition came from.

One afternoon in the 1840s, Anna, the Seventh Duchess of Bedford, complained of that “sinking feeling” in her stomach.  She was brought a pot of tea and light snack in her boudoir to relieve her hunger pangs. The Lady loved her little snack so much that she began inviting her friends to join her and Anna must have been one popular gal, because before long, this pause for tea became a seriously fashionable social event.

Nowadays, we may not be not putting on our white gloves, heavy corsets to sip some tea at 4pm, but the tradition with some minor modern improvements still remains very relevant – especially when the late afternoon lethargy sinks in. Here are some Teatime tips on how to create that perfect afternoon tea service, and the best part of sitting down for teatime.

how to teatime the english teatime way

Start with a loose leaf tea.

All teas come from the camellia sinesis plant of which there are two varieties—the small leaf China plant and the large leaf assam plant. Teas derived from the small China plant have a more refined, distinct flavor—but you should really choose a tea to your own personal preference—whether that be the traditional English Breakfast or a lighter white tea.

Water temperature matters.

Have you ever had a cup of tea that leaves your mouth overly dry? That’s because the water was too hot. Water should never, ever be at a rolling boil. For green teas, water temperature should be around 175 degrees and for black teas, water should be just below a boiling temperature.

Steep your tea carefully.

It’s crucial to properly steep your tea, or you won’t get the best possible taste. For green tea, steep for 2-3 minutes; black tea should be left for 4-5. If you are a fan of stronger tea, don’t steep your tea for longer—instead, add more tea leaves.

Bring out the tiered platter.

What sets a traditional British afternoon tea apart is the well-known tiered cake stand with scones, tea sandwiches, and small pastries. Scones should be served with clotted cream and raspberry jam; tea sandwiches should be thinly sliced with the crusts cut off. Typical sandwich fillings include cream cheese and cucumber, smoked salmon, and egg with mayonnaise.

Pay attention to your tea and food pairing.

Just like wine and food pairings, it’s important to pair the right tea with whatever you’re eating. When you choose a pairing, you want something that will highlight both the tea and the food. If you’re eating something pungent, like a smoked salmon tea sandwich, you’ll need a strong tea, like an oolong to stand up to it. English breakfast tea pairs well with the flavor of raspberry—so drink it with your scones and jam. Green tea goes well with chocolate because it’s grassy enough to match the slight bitterness of chocolate, but it also benefits from the sweetness of the chocolate.

Take your time.

Really, the best part about an afternoon tea service is the pace. We all lead such busy lives and we’re so used to just grabbing our food and going, but this is completely the opposite of that. Sit down, relax, and really enjoy your tea.

What's your favorite tea blend?

Let me know in the comments on Instagram!

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Golden Milk Chia Pudding Recipe + Giveaway

Ahhh! Golden Milk, Chia Pudding, and all the goods. Naturally, combining two of my favorite things was on my radar on my "Things To Make" list.  This Golden Milk Chia Pudding is so delicious and has so many great healing properties to it while being a healthy meal. 

Chia pudding is great because you can whip it up the night before and have it ready to go the next day. PLUS Chia seeds are a great source of protein, fiber, and amino-acids - it is one of the best superfoods!  

I created this recipe as part of this fabulous giveaway I'm co-hosting with gr8nola, Natierra and Bounce!

Golden Milk Chia Pudding Recipe
Golden Milk Chia Pudding Recipe

Golden Milk Chia Pudding:
1/4 cup Natierra Chia Seeds
1 tbsp hemp seeds
1 tbsp coconut flakes, unsweetened
1 cup golden milk (recipe)
2-3 drops stevia or to taste
1/4 cup water
1/8 cup gr8nola granola*
1 tbsp Natierra chocolate covered hemp seeds
1 Bounce Ball (I used the Coconut Macadamia flavor)

What You'll Need To Know

Add chia seeds, hemp seeds, coconut flakes, stevia, water and cashew milk to a bowl. Mix vigorously to avoid clumping.

Let chia sit for at least an hour before topping and eating!


Recipe makes 1 serving.

* Use promo code 'valeriefidan' at checkout for 20% your order of gr8nola!