This delicious, gluten-free sundried tomato and garlic pasta is perfect for a speedy weeknight dinner

Are you looking for a quick and easy pasta recipe that’s both gluten-free and dairy-free? Then you’ve come to the right place!

This delicious sundried tomato and garlic pasta recipe I’m sharing takes little time to prep and cook, requires only a few simple ingredients, and contains no gluten or dairy. It’s all vegan-friendly!

Plus, this pasta is a great way to get your fibre and protein in for a super-speedy lunch or dinner! Be sure to try it out this winter – it’s the perfect guilt-free comfort food.



Gluten-free sundried tomato and garlic pasta recipe

Serves: 4-5

You’ll need:

  • 350 g gluten-free pasta of choice
  • 1 garlic clove, minced
  • 650 g fresh baby spinach, shredded
  • 4 tbsp extra virgin olive oil
  • 1 cup plain hummus
  • 1/4 tbsp sea salt
  • 1/4 freshly ground black pepper
  • 4 tbsp whole almonds
  • 10 sundried tomatoes, finely diced

What to do:

  1. Cook your pasta according to the directions on the packaging. Drain the pasta, then place it back into the empty pot.
  2. Add the garlic and olive oil to the pot and cook for two to three minutes.
  3. Add in the spinach, sea salt and black pepper, and cook for a further two to three minutes or until the spinach is wilted.
  4. Remove the pot from the heat and mix in the hummus and sundried tomatoes.
  5. Transfer to pasta to a large serving bowl and top with almonds.

If you try out this tasty recipe, be sure to let me know your thoughts!


Twenty healthy alternatives to white flour

White flour is a big part of most people’s day – from pancakes and bagels to sandwiches and cookies. Don’t get me wrong – I love my white flour, but the popular ingredient isn’t good for your bodies, which is why I steer clear of it.


The good news, however, is that there are many healthy alternatives to white flour. Here’s a list of my favourite ones!

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Twenty great white flour substitutes

#1: Whole wheat flour

Be sure to choose whole wheat flour and not wheat flour.

#2: White whole wheat flour

This type of flour is made of white wheat berries. It’s more mild-tasting than regular whole wheat.

#3: Brown rice flour

This flour has a slightly nutty flavour and can be used to thicken up soups.

#4: Coconut flour

High in fibre, low in carbohydrates and a good source of protein, this flour has a lovely natural sweetness to it. Perfect for baking!

#5: Soy flour

This flour has more protein and adds a subtle, nutty flavour to recipes.

#6: Teff flour

This flour has more protein and nutrients than wheat flour.

#7: Buckwheat flour

A healthy herbal plant. This flour is perfect for pancakes and flapjacks!

#8: Oat flour

When you use this flour in recipes, you need to add more liquid as it’s rather thick.

#9: Rye flour

This flour is darker than most other types of flour.

#10: Banana flour

This delicious flour can replace any plain or self-rising flour.

#11: Tapioca flour

For subtle sweetness and chewiness, add this flour to baked goods.

#12: Almond flour

This flour is made from ground almonds.

#13: Pumpkin seed meal

You can use this flour alternative to add a nutty taste to recipes or to thicken soups.

#14: Sesame seed meal

This flour is made from ground sesame seeds.

#15: Sunflower seed meal

This flour is made from ground sunflower seeds.

#16: Chia seed meal

This flour, made from ground chia seeds, is great for cooking and baking.

#17:  Hemp flour

This flour is made from ground hemp seeds. I’m a big fan of its mild, nutty flavour.

#18: Quinoa flour

One of the most nutritious flours out there!

#19: Corn starch

A flour-like substance made from wheat or corn that makes for a great thickening agent.

#20: Xanthan gum

This complex carbohydrate adds volume and viscosity in recipes, which usually comes from gluten.

The ultimate vegan and gluten-free peanut butter smoothie bowl recipe

During the warmer months of the year, my freezer’s always stocked with frozen bananas so I can whip up plenty of delicious frozen creations. While smoothies are an obvious breakfast choice during spring and summer, smoothie bowls once in a while are a treat for me. I don’t always have enough time in the morning to create a smoothie bowl, but when I do, I go all out!


This recipe I’m sharing with you today is just, well, heavenly. Where are all my fellow peanut butter lovers at? The base of this smoothie bowl is a banana and peanut butter smoothie, which is then topped with more peanut butter as well as slices of banana and dark chocolate chips. Sure, it’s a little dessert-ish… But in my books, it’s totally appropriate for breakfast too! It really works for both, which is why I deem this the ultimate peanut butter smoothie bowl. Enjoy!



Peanut butter and banana smoothie bowl recipe


  • 2 cups frozen bananas
  • 2 dates, pitted
  • 1 cup unsweetened almond milk
  • 4 tbsp organic unsweetened peanut butter
  • 1 fresh banana, sliced
  • 2 tbsp dairy-free dark chocolate chips
  • 1 tsp virgin organic coconut oil


  1. Add the frozen banana, dates, almond milk and half the peanut butter to your blender. Blend on high-speed until smooth.
  2. Pour the smoothie mixture into a bowl and set aside.
  3. In a small bowl, put in the remaining peanut butter and the coconut oil to make a peanut butter shell. Microwave for 30 seconds, then mix with a spoon until smooth and thinned out.
  4. Drizzle the smoothie bowl with the peanut butter shell, then top with the sliced banana and chocolate chips.
  5. Serve with a spoon and enjoy immediately!

A delightful vegan peanut butter and jelly smoothie recipe

Thinking about a peanut butter and jelly sandwich makes me nostalgic. As a kid, I grew up on them. I bet you did too.


But knowing what I know now, I definitely wouldn’t recommend eating traditional peanut butter and jelly sandwiches on the regular to anyone! That’s because of the long list of processed and potentially toxic ingredients that go into the products used to make these sandwiches…

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Why traditional peanut butter and jelly sandwiches are super unhealthy

Here’s just a short list of the junk I noticed when perusing a couple popular white bread, peanut butter and jam brands at the supermarket: High fructose corn syrup, enriched white flour, partially hydrogenated palm oil, caramel colour, sugar, whey, corn starch, artificial flavour…

All up, your “average” peanut butter and jelly sandwich has over 50 ingredients – most of which aren’t real food. Here’s a healthy peanut butter and jelly smoothie recipe that’s a worthy alternative! It’s ridiculously easy to make and very tasty. And best of all, it’s free of soy, gluten, added sugar and artificial ingredients.

Here it is… Enjoy!

Vegan peanut butter and jelly smoothie recipe


  • 1 cup organic kale, stems removed (you won’t taste this, don’t worry – it’s just for some extra nutrients)
  • 1/2 cup organic red or black grapes
  • 2 tbsp organic peanut butter (you can use almond butter instead if you like)
  • 1 tbsp fresh organic mint
  • 2 cups almond milk (if you don’t have almond milk, coconut milk or plain old water works too!)
  • 2 handfuls of ice


  1. Rinse the kale and mint leaves and remove the stems.
  2. Place all the ingredients in a blender. Blend together for 30 seconds.
  3. Serve chilled in a tall glass.

Tip: Enjoy this recipe as is, or toss in a scoop of vanilla protein powder after a workout for a perfectly balanced blend of macronutrients.

Make your own flourless, gluten-free, protein-packed banana pancakes with just two ingredients!

I know, I know; this is the best recipe ever! After discovering this, I decided I’m never making real pancakes again!


This mashed banana and egg pancake recipe has been blowing up the health and fitness blogs lately because it’s just so simple to make. Today I’m going to share it with you. Enjoy!

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Super-simple banana pancake recipe

Serves: 2-3


  • 1 mashed banana (super ripe)
  • 2 large free range eggs
  • Coconut oil for the pan

Optional add-ons:

  • Cinnamon
  • Pumpkin pie spice
  • Ground flaxseed (this really helps hold the mixture together)
  • Vanilla extract
  • Berries
  • All-natural maple syrup
  • Raw organic honey


  1. Mash the banana with a fork.
  2. In another bowl, whisk the eggs.
  3. Mix the banana and eggs together.
  4. Add optional extras if you like.
  5. Put a teaspoon of coconut oil in a pan on low-medium heat.
  6. Add a little bit of pancake batter to the pan.
  7. Let the batter set for one minute (or when the centre bubbles), then flip it.

Tip: Pressed for time? Then use a blender to mix up your ingredients.

Happy Wednesday!

You’ve got to try this cake batter chia pudding recipe this weekend!

Good morning and a happy Friday to you!


This morning, I’m sharing an incredible chia seed pudding recipe with you that you just have to try out for yourself this weekend!


Not everyone’s a fan of the gelatinous texture that chia seeds develop when they mix with liquid – including myself. That’s why I love this recipe! If you love the taste of cookie dough or cake batter (not that any of us very strict and healthy eaters know what either of those taste like, right? Ha-ha!), you’ll fall in love with this just like I did…

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Cake batter chia pudding recipe

Firstly, I’m not joking about the cake batter thing. I wouldn’t do that to you. Especially not on a Friday! I mean, don’t go expecting a boxed cake batter, but expect something pretty darn similar, chock-full of nutrient-dense ingredients.

So how exactly do you make dates, oats, milk, chia seeds and almond butter taste like cake batter? Here’s how…

(Oh, and PS: It’s gluten-free and vegan!)

You’ll need (makes enough for 2-3 servings):

For the pudding:

  • 6 tbsp chia seeds
  • 1 cup unsweetened non-dairy milk (I used almond milk)
  • 6-8 dates, pitted and chopped well
  • 1/4 cup almond butter
  • 1/4 gluten-free rolled oats
  • 1 1/2 tbsp cacao nibs
  • 1 tsp pure vanilla extract
  • 1/4 tsp almond extract

For the topping:

  • 1 can full-fat coconut milk, refrigerated overnight
  • 2-4 tsp pure maple syrup
  • 1 tsp pure vanilla extract


  1. Stir chia seeds with the milk in a bowl and add the dates, almond butter, and oats. Cover and place in the fridge for at least 2 hours (3-4 hours preferred, or overnight).
  2. Scoop the mixture in your blender with the cacao nibs, 1/2 teaspoon vanilla, and 1/4 teaspoon almond extract. Add a splash of milk and blend until fully smooth and creamy. Add more milk as needed (slowly) to keep the pudding as thick as possible.
  3. Taste and add 1/2 teaspoon more vanilla extract if desired and few more small drops of almond extract (a little goes a long way!). For more sweetness blend in more chopped dates (soaked for easier blending). Refrigerate in a sealed container until chilled. Mixture will thicken a bit more as it sits.
  4. While chilling, open the can of coconut milk and scrape off the solid white layer (about 1/2 way into the can). Avoid scooping any of the liquid. Place in a metal mixing bowl and beat with 2 teaspoons maple syrup and 1/2 teaspoon vanilla extract until fluffy. Add more maple + vanilla if desired. Chill until ready to use and whisk before serving.
  5. Serve the pudding with coconut whipped cream on top and sprinkling of cacao beans.

Treat yourself with this delightful pudding this weekend and let me know what you think!

Five healthy reasons to bake with coconut flour

Coconut flour, made from coconut solids, is a very fine powder. It has a mild scent and flavour, which makes it suitable for flour-based recipes that don’t have other strong-flavoured ingredients, like cocoa powder.


Plus, it’s super healthy!


In actual fact, the reputation of coconut flour is growing in the West due to its considerable health benefits, which far exceed those of processed flours. Today I’m going to share some of them with you…

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Five reasons to swap out usual flour for coconut flour

#1: It’s gluten-free

Coconut flour’s gluten-free status is arguably its biggest attraction. It contains none of the gluten protein molecules you find in grains like rye, wheat and barley. Gluten is highly allergenic, and can be deadly for people with celiac disease.

#2: It’s rich in dietary fibre

Coconut flour can significantly reduce your risk of developing diabetes, cancer and heart disease thanks to its high fibre content. It can also help you get your recommended daily fibre intake.

#3: It’s high in beneficial fats

Coconut flour contains 8.7 g of fat – of which 8 g are saturated. Most of these are medium-chain triglycerides (MCTs); the essential protected fats with noted antiviral, antimicrobial and antifungal properties.

#5: It’s safe for diabetics

Because coconut flour is high in fibre yet relatively low in digestible carbohydrates compared to processed flours, it has a gentle impact on blood sugar levels. This makes it suitable for pre-diabetics, diabetics, and anyone who wants to avoid blood sugar spikes.

#5: It’s packed with protein

Though it’s free from gluten proteins, coconut flour contains an impressive number of other protein. In fact, 100 g of the flour contains 18.3 g of protein. This is far more protein per serving than other leading flours such as white or rye.

Coconut flour is the perfect cooking and baking ingredient for everything (that includes all you vegans and vegetarians too!).