Chia Seed Pudding!!! Takes ONE MINUTE to make! No sugar! Vegan! Gluten Free! Paleo!

Thank You to my amazing and dedicated client and future podcaster/writer, Bridget Rodgers for this gorgeous photo of the chia seed pudding recipe!

Thank You to my amazing and dedicated client and future podcaster/writer, Bridget Rodgers for this gorgeous photo of the chia seed pudding recipe!

This chia seed pudding can serve as an amazing breakfast or snack and takes as long to make as it does to set up your coffee maker. Not even kidding. Great healthy swap!

You just need a blender and a glass container with a lid to store it in!

In your blender toss:

1 cup of frozen low glycemic berries, I suggest rasberry or blueberry or a blend of the two.

1 can of coconut milk. Make sure its full fat and no sugar. I even use a can of coconut cream sometimes when I want it to be extra decadent and creamy.

1/2 cup of chia seeds.

1/2 cup of water.

4-5 tablespoons of vanilla extract. Yes you read that correctly. Trust me you will want it. I use a half a bottle of the Trader Joes brand each time.

A pinch of sea salt.

Blend. Blend. Blend.

Pour into your glass container, cover with lid and put it in the fridge overnight. Its super easy to bring to work by recycling and reusing your ghee jars or nutbutter jars.

KETO ROLLS!!!!! (low carb, paleo, gluten free, keto BREAD)

I met Norma Hartie when we both volunteered with the same pug rescue group. When Norma joined the Sober October group that I hosted she wowed us all on our private facebook page with many of her low carb recipes. Her keto rolls are perfect for anyone getting off flour who is craving the taste and texture of bread. And guess what else, eat three of em and you will take the best poop of your life. My website wouldn’t be complete without having Norma guest post here!

You can find more of Norma’s delish low carb recipes at

Screen Shot 2018-12-26 at 11.44.21 AM.png

Direct from Norma Lehmeier Hartie’s Kitchen-

If you are on a Keto/low carb diet, want to cut out or down on carbs or gluten but are worried about missing bread, make these suckers and you’ll forget all about flour-based bread!

I make a variety of Keto-friendly rolls, but these are my favorite because they are light and very neutral tasting, so they are good with just about anything. If you want them for burgers, shape them for that. Dinner rolls? Done. I’ve used these for anything from sandwiches to dip for my stews.

If you are unfamiliar with psyllium husk powder, it’s a super healthy carb that’s all fiber—good to help you go and for heart health.

Finally, if you have dogs, feed them the egg yolks! Just microwave them for about a minute and add it to their food for a healthy and delicious treat!


1¼ cups almond flour

5 tbsp ground psyllium husk powder

2 tsp baking powder

1 tsp sea salt

2 tsp cider vinegar

1 cup boiling water

4 eggs whites

2 tbsp sesame seeds (optional)


Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl.

Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don't over mix the dough, the consistency should resemble Play-Doh.

Moisten hands and make 6 pieces of the dough. Place on parchment paper on a sheet and bake on lower rack in the oven for 35-45 minutes, depending on the size of your rolls. They're done when you hear a hollow sound when tapping the bottom of the bun.

*** From Galadriel…a few clients have reported their rolls became soggy the next day. I find if I split my down the middle in the final 15 minute they are perfection. I keep mine in a zip lock bag in the fridge. I also found when I used psyllim husk vs psyllium husk powder the texture the next day that of bread and not at all mushy.

Collard Wraps! Raw! Vegan! Gluten Free! Delish!


Collard Wraps are one of my go to lunch staples for work, flights or the beach...I find four or five wraps usually fills me up and gives me gorgeous energy. I looooove when people come up to me at my airport gate and ask me where I bought em and I have to tell them I brought them from home. This collard wrap recipe is full of protein, nutrients and fiber. My collard wraps are an anti inflammatory food that will fight disease and keep your waistline cute. Don't skip the sprouts...they are like natures multi vitamin!

Ingredients for the Wrap

Raw collards - one bunch



Sweet Pea Shoots or any other Sprout you like

Red or Orange bell pepper


Ingredients for the Nut Cheese Spread

1 cup of RAW almonds (soaked overnite)

1 big bunch of fresh basil (approx 25 leaves)

1-2 limes

Sea Salt

Olive oil or flax seed oil.




Soak 1 cup of raw almonds overnight in a glass bowl (soaking in plastic raises your estrogen as plastic emulates estrogen in our bodies. For women that leads to anything from big hips to breast cancer and for men it leads to anything from man boobs to prostate cancer). The next day drain, rinse and throw your almonds into a vitamix or food processor.

Tear or cut up a big ole bunch of fresh basil and throw that in.

Squeeze the juice of one lime (sometimes two depending on your taste) into the vitamix and add some sea salt (to taste). I personally love a lot of salt in this recipe.

Now drizzle olive or flax seed oil in. I suggest about 1/4 of a cup although I am not one to measure everything. Instead I add things in slowly until taste and texture are right. Blend, blend, blend.

If you are using a vitamix you will need that black additional plunger piece to encourage the mixture to blend. Add more oil or a splash of water if its not being cooperative, careful you keep this like a hummus texture not a soup consistency.

De-stem each collard which will effectively give you two wraps for every collard leaf! This means you cut the stem out by slicing down the right side of the stem then down the left side of the stem tip to tip.

Use a mandolin or very sharp knife to shred your carrots and peppers.

Rinse and set aside your watercress and sprouts.

Trust me you need the sweetness of carrots and orange bell pepper to offset the bitterness of collard and spicyness of watercress...together all these flavors blend PERFECTLY!

Now take a big heaping tablespoon of your almond "cheese" and spread it on each collard leaf on the non shiny side of your collard. In the center of your collard place a little bit of each of your shredded veggies and your watercress and sprouts. Now roll like a burrito, tucking one end of the collard on the inside of the roll and set aside.

Tip: when you take these to-go lay your wraps shoulder to shoulder in a small glass container with lid or wrap tightly in tin foil...they will fall apart if you try to travel with them in a zip lock baggie.


Now lets say you are just getting back into self care and the ingredients I am suggesting sound just a little to plant based for you. Honey just de-stem those raw collards and instead do mayo, salt, pepper, turkey, cheese and lettuce...or egg salad or tuna salad. The collard is great way to get some carbs out of your life via bread and wraps and an even smarter way to get in more veggies.





Vegan Chipotle Aioli Dipping Sauce for Yucca Fries!

If you have swapped french fries for the lower carb and lower glycemic paleo version the yucca fry (recipe here on my website) then you MUST make this dipping sauce!



1/2 cup of veganaise

1-4 dried chipotle peppers ground in coffee grinder OR a tablespoon of previously ground chipotle powder.



In a mixing bowl blend the above ingredients with a spoon. Add the chipotle slowly as you taste so you achieve the level of smoky/spicyness that works for you.



That's it.

Now go dip your yucca fries in your awesome, easy, vegan, gluten free chipotle aioli.

Cauliflower Pizza!!!!!! Gluten Free Pizza!!!! Pizza that will blow your mind!

Screen Shot 2017-09-18 at 2.51.11 PM.png

The Coveted Cauliflower Pizza     


I am big believer in the 80/20 rule. This means 80% of the time you are eating well and infusing health into all areas: internal monologue, fitness, creativity, relationships, finances, career, food etc. But 20% of the time you might want to get a lil rock n roll. I call it a treat, some call it a cheat.
I like to make the healthiest choice in any given circumstance. Soooo, if I am craving pizza like a mofo; I make the healthier version: cauliflower pizza! Cauliflower pizza,  since it's not made from flour will have no effect on your blood sugar or insulin. As I teach all my clients: every time you eat sugar or anything made from flour your blood sugar and insulin skyrockets. The more insulin you make, the more fat you store. So you can see why cauliflower pizza is a "better than" choice cuz its "better than" eating a flour crust. Instead you are eating a pizza made largely from a plant!
Usually I post easy, healthy recipes for busy peeps. This one is a tad more labor intensive but worth every mind blowing bite. Make it for someone whom you hope will fall more in love with you. It works every time.  xxx-ooo Galadriel


For Crust:
• 1 head of cauliflower roughly chopped and "riced" OR 2 bags of organic, frozen riced cauliflower by the Whole Foods in store brand.
• 1 egg
• 1/4 cup organic Mozzarella
• Garlic Powder, Onion Powder, Basil, Oregano.

For Toppings:
• Tomato Sauce
(make sure there is no added sugar or any oil other than olive)
• Organic grated cheese
• Fresh basil, jalapenos, black olives etc. Get creative!


Roughly chop the cauliflower then toss small batches into a food processor/vitamix/blender to "rice" the cauliflower. A food processor works best. Your cauliflower will literally take on the shape of rice. Don't over process or you will end up with cauliflower that looks like mashed potato...which is another delish recipe you can find here on my website!

Just barely cover your riced cauliflower with water in saucepan and bring to a boil for about 7 minutes or you can steam it.
Drain well and let it cool to room temp.

If you are using the frozen riced cauliflower dump two bags into a non stick skillet and sautee until small portions have turned golden.

Once cool, toss the cauliflower in small amounts into a nut milk bag or cheese cloth to S Q U E E Z E out every bit of moisture from the cauliflower, then set aside in a bowl. This is quite literally the most important step in the recipe and the far most laborious. If you do not get out every bit of moisture you will end up with pizza casserole not pizza crust.

*helpful hint...when I make cauliflower pizza crust I cook, drain and squeeze the cauliflower early in the morning so it has all day to dry out a bit more.

Add to your now dry cauliflower: one egg, 1/4 cup of shredded mozzarella, garlic powder, dried basil and oregano. Mix well. Sometimes I now let these balls of cauliflower pizza dough sit overnight in the fridge and cook them the next day...if time does not allow that's a-ok.


Pre-heat your oven to 500.
Lay a piece of parchment paper onto a baking sheet. Not only does parchment paper help the crust dry out more but it makes cleaning that pan a snap.

Using your hands shape out your crust onto the parchment paper. I like a traditional round pizza.

Bake until your edges become quite golden...I find this takes about 20 ish minutes.

Remove the crust from the oven and it's time to dress your pizza. Start with your sauce, add your cheese then top with whatever your little heart desires.

Put your pizza back in the oven and bake for about 10-15 minutes until your cheese is melted.

PS, I always double this recipe and make one pizza per person. One pizza makes 4 small slices.



Grown Up Tang -aka the anti inflammatory beverage.

Why is everyone talking about Turmeric? Because turmeric is one of the most anti inflammatory root veggies you can use. Turmeric is used in nearly every dish in India and they have one ofthe lowest rate of cancer in the world. Why is everyone so concerned about inflammation? Because inflammation is ground zero for all disease especially the Big C. Food is our first line of defense in fighting disease. Now you can't eat processed frankenfood and think this beverage is the cure. However, if you use this turmeric drink in combination with a diet that is 80% plants you will be living in the healthiest version of yourself. Turmeric fights inflammation that causes disease, joint issues and skin issues. This is also a great drink for athletes who need some joint support!


So how do ya make it. Easy breezy. This is a recipe of 2's.

In a sauce pan combine:

2 cups of cold water

2 tablespoons of powdered or freshly grated turmeric

2 pinches of cardomom

2 lemons juiced

2 teaspoons of raw honey.

Bring to a simmer, stir to be sure honey is dissolved. Then let it cool.


Once cooled pour through a sieve/strainer/cheese cloth into a large jar so you are drinking a liquid and not turmeric powder. At this point I usually water it down a bit more cuz I like a lighter glass of sunshine but taste it before you do that. This can be served just as is or do half turmeric beverage, half seltzer.  Keep it in the fridge for up to a week. Enjoy!


Vegan Caesar Salad

I adapted this gluten free, vegan, plant based recipe from health guru, Kris Carr. If you have not read her book, Crazy Sexy Diet please order it today! Her book is the easiest how to on getting healthy and reads like your cool older sister is giving you advice.

Like 98% of the recipes I post...this takes 5 seconds to make and it's a real crowd pleaser at dinner parties.

In a bowl or glass measuring cup mix:

3/4 cup of Veganaise

1 tablespoon of dijon mustard

the juice of one lemon

2 tablespoons of nutritional yeast

a splash of water

a splash of olive oil or flax seed oil

tons of ground black pepper.

Mix the above all together and this is your gorgeous caesar dressing.

Pour over chopped romaine. ( I like a mix of romaine and arugula) toss to evenly coat the leaves.

You can enjoy just as is but I like to serve mine covered in dulse flakes and topped with toasted pumpkin seeds, chopped avocado and red pepper flakes. I even occasionally will serve with baked tofu. If you know someone who eats meat but is lactose intolerant this salad would be divine for them topped with chicken!

btw toasting a raw seed like pumpkin is so easy..literally throw the seed into a dry pain over medium heat and stir until you see a little bit of black forming on the seed...soooo delish and great source of zinc.


Galadriel's Signature Smoothie

I drink this smoothie daily as it gives me major energy. My mouth thinks its a milk shake but my body thinks it's a salad. It fills me up for hours and hours and is a great post work out refuel. My signature smoothie is the perfect combo of protein and good fat. The protein and good fat combo is your best friend because it keeps your blood sugar stable. When your blood sugar is kept stable you don't crash, cravings don't overcome you and you don't gain weight. I love this smoothie so much I even pack a magic bullet blender in my suitcase so I can make it when I travel.

In a vitamix or magic bullet or blender:

serves two

2.5 frozen bananas

3 tablespoons of raw cacao

1 tablespoon of milk thistle powder

1 tablespoon of spirulina or cholrella powder

1-2 tablespoon of nutbutter (almond or sunflower seed is best)

1 huge handful of raw organic spinach

Fill half way to 3/4 full with nut milk or water or what I love is a half nutmilk, half water combo.


Bananas are great post work out food cuz they are full of potassium which replenishes your electrolytes...this is also why they are great hangover cure, not that any of you ever consume adult beverages. They are also high in fiber. Make sure they are brown spotted before you peel and freeze in a gallon size zip lock bag.

Raw Cacao powder is chocolate before it got processed and is a major superfood.  It kill your sugar cravings, has more iron than any other plant, more calcium than milk, is an anti depressant and is full of magnesium which will relax overworked muscles and help you poop on the regular. I like the brand Navitas Naturals, I get mine on Amazon.

Milk Thistle Powder helps replenish and rejuvenate your liver. Your liver has to process every toxin in your world from pesticides to medications to the chemicals in your shampoo to your negative emotions and it burns your fat. That liver never gets a break so keeping it uber healthy is to your benefit in the energy, great skin and weight departments. I like the brand StarWest Organics. I get mine on Amazon.

Spirulina or Chlorella Powder are also super foods cuz they contain more protein than steak are full of iron and lots of vitamins and amino acids and are totally detoxifying to your body! Ps the raw cacao and nutbutter will mask the distinctive not so gorgeous flavor of the spriulina or chlorellaI like the brand StarWest Organics, I get mine on Amazon.

NutButter. When you buy nutbutter be sure to read the ingredients and make sure that whore sugar isn't in there and that they didn't add some weird oil. I love an almond butter or sunflower seed butter. I don't advocate for peanut butter as it naturally contains a toxin called aflatoxin that is uber hard on your liver and is cancer causing. I myself only eat it a few times a year. Nutbutter is both protein and good fat! Trader Joes always has a reasonable priced raw almond butter!

Spinach and all green leafy veggies are like money in a high interest savings account. You really cannot do anything better for your health other than loading up every meal with green leafy veggies. Spinach is nutrient dense, fights cancer and is detoxifying to your fat, no cholesterol just vitamins. Use organic cuz your body can't deal with pesticides!

Nut Milk is yet another awesome source of protein and good fat. I like to make my own cuz the boxed ones contain all kinds of hydrogenated oils and carrageenan which can be hell on your stomach. I use the boxed once in a blue but not on a regular basis.













Mini Egg Frittatas

These mini egg frittatas (paleo, gluten free) can be made on Sunday when you do food prep then breakfast is ready to grab and go all week. Cook once, eat 5x! My whole deal is to spend less time in the kitchen and spend more time living! Food prep is the awesome way to have healthy things ready to go, easy breezy! The cool thing about these egg frittatas is you can literally make them from whatever you have in the fridge that's about to expire...did you recently roast veggies or have some meat you would like to add...toss em in! This recipe is simple, easy and fast which is the name of the game. Spend 30 minutes chopping and cooking and breakfast is done for the week! These are also a great post work out snack to refuel! Here is my fave version....


1 dozen eggs for 12 frittatas (enough for 2 peeps for 5 days)

1/2 bag of frozen organic spinach

1 organic zucchini

1 small yellow or sweet onion

 handful of fresh basil

1 jar of Trader Joes Tomatillo Sauce. (delish w/out too)

muffin pan or individual disposable muffin tins.


Cook your spinach according to directions on bag followed by straining well to remove excess moisture.

In a non stick pan add olive oil or ghee and saute your finely diced sweet onion until translucent.

In a large bowl prefarably with lip for easy pouring break all eggs.

Add to the eggs finely diced zucchini, finely chopped basil, and half a jar of tomatillo sauce, now add your spinach and onions.

Mix well. Salt and pepper if you so desire.

Pour into greased muffin tin or disposable tins (I prefer these as they are so easy to transport through out the week.)

Bake at 375 for about 20-25 minutes. They are done when you slide a knife into the frittata center and it comes out clean.

Let em cool before you transfer to an airtight container or zip lock baggie.


Easy healthy breakfast.

Easy healthy breakfast.

Paleo Bannana Muffins (gluten free!)

My favorite jewelry designer, Flavia Cardoso is known for her "delicate edgy" 14k gold pieces seen in everyone's ears in the fashion biz. She is one of those people who can turn a carrot and sarong into a gorgeous glamping tent on the beach. She has now applied that talent to paleo baking. These muffins are so fluffy and naturally sweet and insanely easy to make.

I love to suggest a paleo baked good to anyone who is breaking up with sugar. Why? Cuz all flours made from grains spike your blood sugar, increasing your insulin and causing you to store belly fat. Your body thinks flour is sugar. By saying #nobetch to flour and #yesbetch to almond or coconut "flour" (literally blanched and dehydrated and ground almonds or coconut) your blood sugar stays stable, you get lots of protein and good fat and you don't gain an ounce.



  • 2 ripe bananas (the ripper they are, the sweeter they are)
  • 1 1/2 cups almond flour
  • 1 tsp baking soda
  • 1 tsp vanilla
  • Pinch of salt
  • 2 eggs, whisked
  • 1/4 cup coconut oil, melted
  • 1/3 cup pecans or walnuts, chopped
  • Optional: dates for extra sweetness, chopped almonds and chia seeds.
  • Galadriel's options : I added raw, unsweetened cacao nibs and unsweetened coconut flakes to mine. Add flax seeds if you are constipated.


  1. In a small bowl smash the bananas
  2. Next add the eggs, vanilla and coconut oil to the bananas and stir until combined
  3. In a larger bowl, combine all the dry ingredients (almond flour, baking soda and salt)
  4. Pour the wet ingredients into the dry mixture bowl – stir into a batter
  5. Next add the chopped nuts or raw cacao nibs and stir well (save a couple of tablespoons of the nuts or coconut to top the muffins)
  6. Pour batter into a muffin tin lined with baking cups – fill each cup about 3/4 full
  7. Sprinkle remaining nuts or coconut on top of muffins and place in oven
  8. Bake at 350º F for about 22-25 minutes (oven times and temperatures will vary – test done-ness by inserting a toothpick, if it comes out clean, they're done) 
  9. Store covered in fridge, or you can freeze these to enjoy later
Galadriel's version

zoodles with tomato sauce (dinner ready in 15 minutes)

When my clients break up with sugar and flour they ask me mournfully, what about pasta? Sure, gluten free pasta a few times a year is a nice treat. However, this plant based, whole food staple is something you can make once a week. I serve it at most of my dinner parties. The more you crowd out processed food with veggies, the healthier you will be...the happier your waist line will be, your skin will have fewer zits and less wrinkles, your joint issues will reduce and your energy and mood will improve. My credo is: every meal, every day is at least 80% plants. This dish of zoodles and tomato sauce with ground turkey is a great example of that. The meat isn't the star, the veggies are.


First spiralize your organic zucchini to create your raw zoodles. I suggest one zucchini per person. You can find a sprializer for under $40 on Amazon or your local kitchen store.


Now prepare your sauce. If you wanna do homemade I will worship you but if you are a busy person like me, an organic jar one will do. I personally like the Whole Foods brand because it has NO SUGAR added, contains no hydrogenated weird oils and hello it's only 2.99.

 Saute onion, garlic, carrots (optional) in olive oil until the onions are translescent. If you want to add a lean protein like organic ground turkey this would be the time. Now add your sauce and dried or fresh oregano and basil as well as salt. You could even add a splash of red wine if you want.


Place a large handful or two of spiralized zoodles into individual serving bowls. (side note I usually cut them a bit as some zoodles can be up to 9 inches long)

Pour the hot tomato sauce over the raw, vegan, gluten free zoodles. Top with fresh basil. I also top mine with nutritional yeast which contains all the B vitamins and gives it a cheezy flavor. B vitamins fight depression and give you energy. Many of my dinner guests like to top theirs with freshly grated parmesan cheese.

As you know I love fast healthy meals and I love an easy swap, such as swapping pasta for zoodles. This meal is so hearty and filling you will feel so inredibly satisfied without feeling overstuffed.

side note: I hope you have leftovers cuz you will probs crave this the second nite too. In which case, store the sauce and zoodles seperatly. If you store them together they turn to slop.



cauliflower mash (you will never want potatoes again)

This awesome, easy side dish completes any Sunday dinner. It is so good I am even going to serve it to my potato loving in laws during the holidays! I suggest swapping out your potatoes for cauliflower because potatoes are a very high glycemic food that can spike your blood sugar. The higher your blood sugar, the more insulin you make, the more insulin you make, the more fat you store.

Roughly chop one head of Cauliflower

Steam it for 7-10 minutes until tender.

Toss steamed cauliflower into a blender/Vitamix or Cuisnart

Add 1-2 tablespoons of Ghee (clarified butter) or olive oil, sea salt and freshly ground pepper. I also like adding in roasted garlic.


Pour into a serving bowl.

Top with chives and more pepper.

baked yuca fries !

Yuca Fries.jpg

I used to be addicted to sugar. I would take 6 sugars in my morning coffee. Now when I walk by a bakery it resonates with me the way an office supply store would: boring. However, I still have a vice as most humans do and that is french fries. A french fry is a #nobetch cuz she has zero nutritional value, spikes your blood sugar and is most likely fried in a hydrogenated oil that creates inflammation, weight gain, cancer etc. I consider french fries to be a recreational drug; which means I eat em a handful of times a year. But how do I take care of that craving the rest of the year? YUCA FRIES! Low in carbs and auto immune and paleo friendly. I serve mine with a big arugula and romaine salad dressed with olive oil, lemon, salt and pepper.


Peel your yuca using a vegetable peeler.

Cut the yuca into 4 quarter pieces. Now cut each quarter into a french fry shape.

Boil for about 10 minutes just until tender and drain.

Pre-heat oven to 475 and line a baking sheet with parchment paper.

Toss your now boiled yuca fries in a glass bowl with lots of olive oil, sea salt, pepper and something spicy to compliment the smooth flavor of the yuca. I do garlic powder, cayenne and either smoked paprika or ground chipotle. If you don't add spice I won't lie they will be a tad bland.

Lay out your yuca fries on your parchment paper and bake for about 30-40 minutes. Some folks like to flip them half way through.

nice cream (dessert is ready in 2 minutes)

Just because you have given up sugar doesn't mean you no longer have a taste for something sweet. This healthy treat is made of whole, real food, gluten free, sugar free and beyond delish.

What you need:

1 frozen (peeled) banana/ use one banana per person.

A splash or two or three of any nut milk, I like cashew milk or almond milk. You can change the consistency from "ice cream" to "Greek yogurt" depending on how much nut milk you add in.

Blend. Done. Eat.

Enjoy as is or get creative and throw a few more things in the blender:

1/2 cup of frozen berries, I like blueberries.


Splash of vanilla


A big ole scoop of almond butter


Unsweetened coconut flakes


all of the above!

three minute meal!

In a blender or vitamix toss:

1 ripe avocado, peeled and pitted

1 organic cucumber, peeled

1 huge handful of raw greens, I like spinach

Juice of 1 lemon

Sea salt

Fill 1/4 of the way up with fresh, cold water


Pour in a bowl and top with hot sauce and raw pumpkin seeds! Voila! Your new favorite raw soup is ready!!