Nourish



We often ignore how our body feels after a meal excusing it to something else. Discovering how my body reacts to different foods has been a 7-year journey. After several elimination diets and numerous searches on unpronounceable ingredients, I began to research meals online and experiment by making my own food and shopping for food that looked similar to the way it was grown. Meal planning takes time and preparation but the rewards are paid forward with the benefits of health.

Gluten Free Granola

ingredients

• 1 tbsp olive oil
• 2 cups gluten Free rolled oats
• 3 tbsp coconut oil
• 2 tbsp honey/agave
• ⅓ cup packed brown sugar
• ½ cup chopped almonds
• ⅓ cup dried cranberries

I have also added shredded coconut, pumpkin seeds, and raisins.
Any dried nuts and fruits you’d like!

Directions

1. Heat the oil in a large skillet over medium high heat. Add oats. Cook, stirring frequently to prevent burning the oats. Once browned, spread out on baking sheet to cool.
2. Melt the coconut oil over medium heat. Stir in the honey/agave and brown sugar. Cook, stirring constantly until bubbly.
3. Return the oats to the skillet, mix well.
4. Add dried fruit and nuts. Stir until coated. Spread on baking sheet to cool before storing in an airtight container.



Gluten Free Apple Crisp

ingredients

• 8 small medium apples, peeled,
cored and chopped
• dash of lemon juice
• ⅓ cup sugar
• 1 tbsp. cornstarch
• heaping ½ tsp cinnamon

Topping:

• heaping ⅓ cup packed light brown sugar
• ¼ cup gluten free flour
• ½ cup gluten free old fashion oats
• ¼ cup almond meal
• ¼ tsp. cinnamon
• ⅓ cup non-dairy butter, melted

Directions

1. Preheat oven to 375 degrees and lightly grease a 9×9 baking dish.
2. Add apples to a large bowl or plastic bag and sprinkle with lemon juice. toss to coat with granulated sugar, cornstarch, cinnamon, and salt.
3. Transfer to baking dish and set aside.
4. Add brown sugar, flour, meal, oats, cinnamon and salt in a separate bowl. Add melted butter and mix until it resembles wet sand.
5. Sprinkle topping over the apples and bake until apples are soft and topping is golden brown. Around 45 to 60 minutes.
6. Let rest 10 15 minutes before serving.

Great additions include ice cream and caramel sauce!



Turkey Breakfast Sausage

ingredients

Adapted from Eat Right For Your Type Personalized Cookbook

• 2 tsp. olive oil
• ½ cup finely diced onion
• ½ cup finely diced fennel
• 1 pound ground turkey
• 1 tsp. paprika
• 1 tsp. sea salt
• ½ cup finely diced pear
• 2 tsp. maple syrup

Directions

1. In a large sauté pan, heat olive oil over medium heat and add onions and fennel. Sauté 3 to 4 minutes or until tender. Remove from heat and let cool to room temperature, about 10 minutes.
2. Once the vegetable are cool, place ground turnkey in a large bowl, add fennel seed, paprika, salt, garlic, pear, maple syrup and cooked vegetables. Use your hands to incorporate all ingredients into the meat, but do not over mix.
3. Form meat into small logs or round patties. Cook 8 to 10 minutes or until meat is browned on all sides and inside of the sausage is no longer pink.

Serve warm alone or alongside scrambled eggs for a protein packed breakfast!



Shaklee Protein Balls

ingredients

Adapted from Whole Life Wellness

• ¼ cup peanut butter (creamy)
• ½ cup Shaklee 180 Vanilla Protein Powder
• ¼ cup instant oats
• 1 tbsp. ground flax seed
• ¼ cup honey
• 2 tbsp. water (or more)

Directions

1. Mix all ingredients together, except the water.
2. Combine ingredients then add water, 1 tablespoon at a time, the consistency should resemble cookie dough.
3. Roll into 1” balls and refrigerate for 30-60 minutes.

Try not to eat them all in one sitting!



Cauliflower Soup

ingredients

• 1 tsp. olive oil
• ½ onion, chopped
• 1 clove garlic, minced
• 1 tbsp. ginger, minced
• 1 can chickpeas, drained and rinsed
• 2 cups tomato, chopped
• 2 cup cauliflower, chopped
• 1 sweet potato, peeled and diced
• 1 cup light coconut milk
• 1 cup veggie broth
• 1 tbsp. garam marsala
• ½ tbsp. curry

Directions

1. Heat oil in a small fry pan.
2. Add garlic, ginger, onion, and cook for 7-10 minutes or until translucent.
3. Transfer to a slow cooker adding the rest of the ingredients. Cook on low for 6 hours.

Serve warm.



Warm Indian Soup (Vegan)

ingredients

• 2 tbsp. extra virgin olive oil (EVOO)
• 2 large onions, diced
• 2 cloves garlic, minced
• 2 tsp. ground coriander
• 1 tsp. ground cumin
• 1 tsp. ground turmeric
• ½ tsp. sweet paprika
• ¼ tsp. ground cinnamon
• ½ tsp. kosher salt
• ½ tsp. ground black pepper
• 1 cup veggie broth
• 1 can (20 oz.) crushed tomato
• 2 cups red lentils, washed and rinsed
• red pepper flakes to taste
• 1 lemon, juiced
• 3 tbsp. chopped flat parsley
• 1 tbsp. fresh cilantro

Directions

1. Heat EVOO in a large Dutch Oven over medium heat. Add onions and cook for 2-3 minutes. Add garlic, coriander, cumin, turmeric, paprika, cinnamon, salt, and pepper. Cook another 1-2 minutes.
2. Add broth and tomatoes, heat to boiling. Pour into slow cooker, stir in lentils. Cook on high 4-5 hours, or on low for 8-10 hours.
3. Stir in pepper flakes, lemon juice, parsley, and cilantro. Cover and cook for 8-10 minutes on high.

Serve warm or store.



Other Favorites

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Chickpea Salad

Vegan ‘Chicken’ Wings

Black Bean Burgers

Indian Potato Patties

Saag Paneer

Slow Cooker Aloo Gobi (Spiced Cauliflower & Potatoes)

Slow Cooker Black Beans

Slow Cooker Butter Chickpeas

Slow Cooker Chickpea Tikka Masala

Slow Cooker Sweet Potato Lentils



Please note the information on this website is for educational purposes only and is not intended for use as medical advice. If you have been diagnosed with a food allergy, please consult your dietician before trying these recipes. Graceful Bodyworks is not responsible for any actions taken or avoided as a result of the information on this website.

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