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  1. Between Meals Podcast. Episode 68: Stress Part 02: Completing the Stress Cycle and Avoiding Burnout

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    No. 68 | Stress Part 02: Completing the Stress Cycle and Avoiding the Burnout

    In part 2 of this series on stress we are talking all about how the stress response happens in the body, you will learn more about the nervous system, dysregulated cortisol, why stress becomes a problem in the long term and why burnout happens, plus some simple methods and strategies for improving your stress!

    In this Episode You Will Learn:

    • how does the stress response and the HPA Axis work
    • What exactly is the stress cycle
    • the three phases of general adaptation syndrome and how we end up in burnout
    • why burnout is so hard to come back from
    • 7 ways that you can help your body right away in becoming more resilient to stress and avoiding burnout
    • and more!

     

    References:

    Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Amelia Nagoski

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please take just 5 minutes to leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  2. Between Meals Podcast. Episode 67: Stress Part 01: Is it Really Stress?

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    No. 67 | Stress Part 01: Is it Really Stress?

    In this episode you will learn all the ways that stress might be impacting your body, your health and healing and your inability to achieve your health goals.

    You will also understand and learn to investigate and identify various stressors you may not recognize are impacting your nervous system and many other systems of the body. If you struggle with unmanaged digestive and gut issues, hormone imbalances, thyroid dysfunction like hypothyroidism or Hashimoto’s, blood sugar dysregulation or chronic disease or autoimmune – YOU NEED TO LISTEN TO THIS EPISODE.

    This is foundational 101 learning!!

    Rather than spending all of your energy and resources attempting to remove or stop ALL stress, I want you to feel empowered with the knowledge to support your body in being more resilient to life’s inevitable stressors.

    In this episode you will learn:

    – the difference between stress and stressors
    – good stress vs. bad stress
    – the common categories of stressors including many you may not realize are causing your body stress
    – signs your body is under more stress than you realize
    – some of the many ways that chronic stress affects your body
    – how the body compensates to keep up with the demands
    – the big things you can do right now to support your body in being more resilient to stress
    – why I don’t recommend cortisol and adrenal testing
    – and lots more!

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  3. Between Meals Podcast. Episode 66: Self-Integrity. How to Do What You Say You Are Gonna Do.

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    (Listen on iTunes)

    No. 66 | Self-Integrity. How to Do What You Say You Are Gonna Do.

    The more self-integrity you have, the easier it will be for you to actually do what you say you’re going to do. So what is self-integrity?

    In this episode you will learn:

    • What is self-integrity?
    • What is the self-integrity feedback loop?
    • How your beliefs impact your action.
    • Why you don’t need more motivation and discipline.
    • The true cause of the guilt and shame when you don’t do the things that you say you are gonna do.
    • Why giving yourself too much grace can be a bad thing.
    • 5 Ways to Live in Self-Integrity.
    • and so much more!

     

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/:

    Episodes 65 – You Can’t Achieve Your Goals Without This

    David Allen’s Two Minute Rule

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  4. Between Meals Podcast. Episode 65: You Won’t Achieve Your Goals Without This

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    (Listen on iTunes)

    No. 65 | You Won’t Achieve Your Goals Without This

    Download the FREE Value-Based Goal Planning Worksheet here: http://tasty-yummies.com/values

    In this episode you will learn:

    • the big thing you need to actually achieve your goals
    • what goals and values are, how do they work together intimately and how they are different
    • why outcome-focused, end-result goals often fail us
    • how we can avoid engaging in unsustainable behaviors
    • tips for creating a more sustainable approach to your goals and implementing health habits that you can actually keep up with
    • an integral tool for ditching toxic diet culture and finally letting go of rules in order to achieve what you desire
    • why motivation, discipline and willpower are not successful methods for achieving the results you seek
    • how to create sustainable health habits that align with your core values and help you to cultivate more self-integrity
    • and so much more!

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  5. Between Meals Podcast. Episode 64: The Problem with a “Self-Improvement” / “Fix-It” Mindset

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    No. 64 | The Problem with a “Self-Improvement” Mindset

    This episode dives into the problem with a “Self-Improvement” mindset and why getting stuck in “Fix-It Mode” can be so harmful and detrimental to your goals.  Learn how to shift to more self-affirming thoughts and the role that your mindset can play in helping you to create sustainable health habits that align with your core values.

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  6. Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Soy-free teriyaki sauce is sweet and sticky and delicious on practically every protein and veggies. A very versatile condiment and cooking sauce. I love recreating takeout using real ingredients. I’ve kind of spoiled myself with doing this. Now on those nights that I don’t feel like cooking dinner and just want to order something in… I usually end up making a sauce like this and making my own version of takeout. It’s quick, easy, and nourishing. 

    The store-bought sauces can have a lot of additives and preservatives that can be not so pleasant, especially if you have a sensitive gut. Our Teriyaki sauce is extra special because we use our very own Tasty Yummies coconut sugar as our sweetener.  If you are looking to change up your basic meals this sauce or marinade will give some new life to your standing meal prep. 

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  7. Pulled Pork – Protein Prep – Oven or Traeger {gluten-free, paleo, keto, Whole30}

    Protein Prep Pulled Pork - Oven or Traeger {gluten-free, paleo, keto, Whole30} Protein Prep Pulled Pork - Oven or Traeger {gluten-free, paleo, keto, Whole30}

    Pulled pork is one of those meals that when someone else makes it and says how easy it is to make, but you still never make it. Well, here is your chance. Making a simple and delicious pork butt is almost a set it and forget it type of deal. We also don’t go crazy with the spices for our rub on this recipe. The reasoning behind that is so that you can repurpose the leftovers in a variety of ways without having overpowering seasonings. 

    Protein Prep Pulled Pork - Oven or Traeger {gluten-free, paleo, keto, Whole30}

    Pulled Pork Pro Tips

    Pork butt and pork shoulder are very similar, and you could use either cut or for this recipe. They are both in the neck area of the hog. Just a tip from my experience, getting 2 smaller pork butts, about 5 pounds each, is easier and faster to cook than 1 large 10 pound. If you can only find 1 large you can cut it in half before cooking or just leave it whole but remember to time figure out the approximate time of cooking you’re going to need based off the weight. It is typically 60-90 minutes per pound. 

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  8. Elotes – Grilled Mexican Street Corn {gluten-free with dairy-free option}

    Elotes is grilled corn on the cob, usually spread with mayonnaise (or sour cream or crema) and topped with a salty crumbly cheese, chile powder, cilantro and lime juice. Elotes – Grilled Mexican Street Corn is a crowd-pleasing, show stopper for your backyard BBQ or summer cookout party! Naturally gluten-free with option for dairy-free, too.

    Elotes - Grilled Mexican Street Corn {gluten-free with dairy-free option}

    Elotes - Grilled Mexican Street Corn {gluten-free with dairy-free option}

    Elotes or Grilled Mexican Street Corn is ones of those simple but impactful dishes that is so fun and great for a party. It is popular at fairs, farmers markets, and is a great street food. This isn’t exactly a fork and knife food so just embrace the delicious mess!

    Elotes is an amazing option for entertaining. Mexican Street Corn is always a crowd pleaser that takes traditional grilled corn to the next level. It pairs alongside nearly everything from chicken wings, to burgers, you can grill up fajitas or make homemade carnitas and your elotes would pair beautifully.

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  9. Cassava Flour Paleo Brownies {nut-free, gluten-free, grain-free, dairy-free}

    These Cassava Flour Paleo Brownies are allergen-friendly being nut-free, gluten and grain free, refined sugar-free along with dairy-free. These fudgy, rich brownies feature the new Tasty Yummies raw organic ingredients and our organic raw, coconut sugar sweetened dark chocolate. With both cacao powder and melted dark chocolate you are gonna love these rich,  ooey gooey, chewy paleo brownies!!

    Cassava Flour Paleo Brownies {nut-free, gluten-free, grain-free, dairy-free}

    Cassava Flour Paleo Brownies {nut-free, gluten-free, grain-free, dairy-free}

    Are you a brownie lover? I wasn’t growing up, but I sure am now! I LOVE a dark chocolate, fudgy, double chocolate chip brownie. Growing up my mom never made desserts from scratch. It was always a boxed brownie mix with water, eggs, and vegetable oil. There is nothing wrong with that if it’s your jam but learning more about nutrition and the value that ingredients can provide in terms of nutrients, I wanted to make a healthier version. This is a simple recipe that is allergen-friendly and more importantly delicious!  Once I realized that I don’t enjoy the overly sweet brownie recipes, I started testing with different sugars, different types of chocolate, and flour alternatives.

    Who would have thought that all purpose flour, almond flour, and cassava flour would yield such different results! The major concern for me was it needed to be gluten-free. The second concern was the amount of sugar. I really don’t do well with a lot of sugar, buttttt if you want a brownie, you need sugar to get that crinkly top. So, you will see 1 full cup of coconut sugar in this recipe but overall, it is what completes this brownie. You can always remove some of the sugar, just remember that altering the recipe will yield different results.  

    Cassava Flour Paleo Brownies {nut-free, gluten-free, grain-free, dairy-free}

    Good news for you we have our very own Tasty Yummies Raw Organic Coconut Sugar! One of the other positives for using coconut sugar is that it has been shown to have a lower glycemic index. What does that mean? It means that coconut sugar has been shown in some studies to have less of an impact on your blood sugar. It may help with not getting or feeling that sugar rush and then a crash twenty minutes later. Everyone has a different reaction to sugar, but with using a sugar that is less processed can be more beneficial than using refined sugars.  

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  10. Smoked Brisket – Protein Prep (Smoker or slow cooked oven option)

    Smoked Brisket - Protein Prep Smoked Brisket - Protein Prep

    Brisket is one of those meats that I feel a lot of people are nervous about cooking. For one, its usually a big cut of meat and two, it can be a little pricey, so you don’t want to ruin it. Well, we are here to help! We have created a recipe for you that you can’t really mess up and it is 4 ingredients: brisket, salt, pepper, and garlic powder. The key to this recipe is that the smoke from the Traeger Grill (or whatever smoker you use) adds to the flavor of the meat. We are keeping this recipe simple because we also want to show you a few ways that you can repurpose and use  brisket as a meal prep for the week. 

    We have two options for cooking on a smoker or in the oven. With summer temperatures starting to rise we are excited to be using our Traeger more and more. Don’t worry if you do not have a smoker, this recipe cooked in the oven is just as finger-licking good. You want to start by preheating your oven to 275 degrees or priming your smoker.

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  11. Grain-free Make Ahead Breakfast Burritos – Freezer-friendly, meal-prep

    These grain-free make ahead breakfast burritos are the perfect grab-n-go breakfast choice for your busy and full mornings. Stay satiated satisfied and fueled for your busy days ahead. These breakfast burritos get packed with protein, fat, complex carbs and you can even add veggies.. Make a double batch of these Make Ahead Grain-free Breakfast Burritos for a healthy, easy, freezer-friendly, meal-prep breakfast that you can enjoy all week long. These are gluten-free, grain-free and can easily be made paleo and Whole30 compliant

    Make Ahead Grain-free Breakfast Burrito - Freezer-friendly, meal-prep

    Make Ahead Grain-free Breakfast Burrito - Freezer-friendly, meal-prep

    Breakfast burritos are a time saver. I feel like everyone has the occasional morning where you’re running late and need to get out the door but know that you need a nourishing and satiating meal in you to power you through the day. These freezer-friendly / meal prep breakfast burritos are the perfect solution. This recipe is a great for meal prep as well as stocking up your freezer with quick nutrient-dense meals when you’re busy or don’t feel like cooking. The best part about this recipe is that you can use whatever ingredients that you like or family prefers. 

    Like many of our recipes, this one is open to any substitutions that you need to make. Gluten free is our main priority. We used burrito sized grain-free cassava flour tortillas, we like Siete Foods. While you can use any type of tortilla that you have on-hand or prefer, but we do recommend using burrito size tortillas if possible. It is very difficult to make a burrito with a six-inch tortilla. 

    Make Ahead Grain-free Breakfast Burrito - Freezer-friendly, meal-prep

    For the filling, you can use what you have on hand or substitute to fit your nutritional needs. We used organic refried beans, scrambled local eggs, chicken sausage, salsa, and Mexican cheese.

    We used an organic no sugar added chicken sausage for half and smoked brisket (recipe coming soon) for the other half, but you can use any brand/flavor that you like. We heat them and chop them into small pieces. Then we scramble our eggs. Having all your ingredients lined up really helps to speed up the process of the burrito prep. 

    Make Ahead Grain-free Breakfast Burrito - Freezer-friendly, meal-prep

     If using almond flour or cassava flour tortillas it is very important that you heat them prior to filling and rolling them. If you don’t, I can almost guarantee that they will rip and tear. I heat mine in a large skillet about 1-2 minutes on low on each side. Seems a bit extra but trust me it’s worth it. I heat all six tortillas them create my assembly line.

    I place about a tablespoon of beans and spread them on one side of the tortilla. Next, I add about one to two eggs, scrambled, 1-2 tablespoons of the chopped chicken sausage, or other protein. Add as much salsa and cheese that you like. If there are any other filling ingredients that you want added now is the time to put them in. You want to be careful that you don’t overfill the burrito, you need to be able to roll it and seal it closed.

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  12. Turkey Avocado Pinwheels // Deli Meat Roll-ups {gluten-free, paleo, keto, Whole30}

    Turkey Avocado Pinwheels // Deli Meat Roll-ups

    Turkey Avocado Pinwheels // Deli Meat Roll-ups

    I am not sure about you, but I don’t think we have ever watched more movies at home than we have in this last year. Movie night became a big part of our 2020 stay-at-home plan.

    What I love about movie nights at home, besides being able to pause the movie to get up for a bathroom break whenever I want, is obviously the home field advantage on movie snacks. I love curating a snack situation that works for me vs. the standard fare of popcorn and candy from a theater.

    Listen, I am all for enjoying those foods if that’s your preference, but for me, if I straight carb-out on snacks, there is a good chance I’ll be crashing out before the movie ends and that’s definitely no fun!

    These Turkey Avocado Pinwheels are a bite-sized snack, perfect for movie night that you can throw together in a jiffy and you can totally customize them to your family’s preferences. With protein and healthy fats being the main focus, then I make sure I have some kind of salty, crunchy carbs snack to pair with it. Some gluten-free crackers, potato chips, popcorn, etc.

    These Turkey Avocado Pinwheels are so family-friendly, and you can  customize the ingredients to your crew. Best part, I love that you can just pop one in your mouth. Fuss-free!

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  13. Roasted Red Pepper and Goat Cheese Chicken Meatballs {Gluten-free, Grain-free, Keto options for Dairy-free)

    These Roasted Red Pepper and Goat Cheese Chicken Meatballs are the perfect, easy-to-make protein you can batch prep / make in bulk and use throughout the week a variety of different delicious ways. With so much versatility and being gluten and grain-free, keto-friendly and very easy to make dairy-free these will definitely become a staple for your family!

    Roasted Pepper and Goat Cheese Chicken Meatballs {Gluten Free, Grain-free, Keto with options for Dairy Free & Whole30}

    Roasted Pepper and Goat Cheese Chicken Meatballs {Gluten Free, Grain-free, Keto with options for Dairy Free & Whole30}

    Meal prepping has been making life so much easier lately. I’m not a person who can eat the same thing three or four days in a row. I need variety! Also, as the seasons are changing, I’ve been craving some lighter foods and lots of vegetables. I’m not sure where my original inspiration came for these Roasted Red Pepper and Goat Cheese Chicken Meatballs, but I am glad that vision came and I think you are going to love this new recipe! 

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  14. Gut Health Gummies {gluten-free, dairy-free, paleo, keto, refined sugar-free}

    These Gut Health Gummies are fun and delicious way to enjoy the amazing health benefits of everyday ingredients in a tasty, satisfying bite-sized treat. This gut healing snack comes with several different flavor variations and a bunch of options to get creative on your own.

    Gut Health Gummies {gluten-free, dairy-free, paleo, keto, refined sugar-free}

    Gut Health Gummies {gluten-free, dairy-free, paleo, keto, refined sugar-free}

    I was never one of those kids who really liked gummy bears or fruit roll ups growing up. I always opted for ice cream as my dessert.  For some reason as I’ve gotten older, I have randomly gotten the craving for some gummy bears, especially the sour ones. One of my favorite things to make when my stomach is upset or I’m coming off a cold, surgery, or sickness of sorts is my pineapple charcoal lemonade. I love the tart with a hint of sweetness and the benefits of the charcoal pulling out toxins as it is a binding agent. So, I thought why not make that drink into a gummy bear!

    Pure pineapple has so many health benefits. It can help with inflammation, digestion, immunity, and many other things. Pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, which may help with digestion, often you’ll find bromeliad from pineapple used in digestive enzyme supplements, these are supplements that can support the body in breaking down protein, fats and carbs so you can best utilize and absorb your nutrients. When I created these gut healthy gummies, I knew pineapple would be a great addition.

    Just remember that gummy bears are not just for children, adults and humans of any age are welcome to try this recipe 😊

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  15. California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30}

    California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30} California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30}

    Coastal California living is among of the greatest pleasures of my life. Waking up every day, just a 1/2 mile from the ocean, daily walks in the salty air and sunshine. Let us never forget the abundance of fresh, locally sourced ingredients to inspire all of my culinary dreams – feeling blessed to live here doesn’t even come close to covering it. California coastal cuisine features fresh ingredients, simple preparations, and an emphasis on sustainably and locally sourced ingredients. California coastal cuisine is also often characterized by global inspirations, including spices and techniques influenced by cultures including Asian, European, and South American countries.

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  16. Perfect Crispy Oven Fries – How to Make Homemade Baked French Fries

    This simple recipe for Perfect Crispy Oven Fries get baked in a healthful oil until golden brown and crisped and they make for a super easy side dish. We especially love them served alongside out Sheet Pan Crispy Ranch Chicken. Use this recipe for an easy How to Make Homemade Baked French Fries

    Perfect Crispy Oven Fries - How to Make Homemade Baked French Fries

    Perfect Crispy Oven Fries - How to Make Homemade Baked French Fries

    Everyone has their favorite type of French fry. Mine is a crispy on the outside and soft in the middle. I don’t like full crunch, just enough so you know there is great texture. I happened to be watching a video review on a commercial fry cutter and the main person said that soaking the potatoes in water before cooking helps oven baked fries get crispy. That sentence stuck with me for about 3 years. After I heard that of course I needed to try it. I soaked the fries for 6 hours and then dried them and let them sit out for about an hour so that as much of the moisture as possible was gone. Let me tell you those homemade fries were worth the effort and the wait. After remaking the recipe a few times, I realized that I could in fact reduce the soaking time if I were in a rush. An hour is enough time to get a lot of that starch pulled out and help achieve that crisp crunchy outside that I’m looking for.

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  17. Sheet Pan Crispy Ranch Chicken {gluten-free, paleo, keto, whole30}

    This simple Sheet Pan Crispy Ranch Chicken is a breeze to prep and you can make it in bulk to protein prep for the week ahead. This recipe is gluten-free, paleo, keto and Whole 30 friendly! Make with fries, roast veggies or serve with a salad!

    Sheet Pan Crispy Ranch Chicken {gluten-free, paleo, keto, whole30}

    Sheet Pan Crispy Ranch Chicken {gluten-free, paleo, keto, whole30}

    Crispy chicken thighs in general are delicious, but have you had crispy ranch chicken thighs? No? Well get ready to get your socks knocked off because this recipe is going to be perfect for batch prepping protein for the week. This recipe features cooking the chicken in the oven, but you can also grill them if you have access to a grill. These are full of flavor and texture that makes eating so much fun!

    Growing up I never really enjoyed the flavor of dill or pickles. In the last few years, my taste buds have come around and now I can’t get enough of a crisp pickle and some fresh or dried dill added to so many meals I make. Right now, we are switching gears from winter comfort meals and moving towards those spring and summer meals with the unique light and bright flavors that reminds us that summer is on the horizon. Get ready because you are going to love our Crispy Ranch Chicken with pickles and crispy oven baked fries. Yes, that’s a lot of crispy because we like a lot of texture over here at TY HQ.

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  18. How-to Make Ranch Seasoning Mix – {Dairy-free}

    Learn How-to Make Ranch Seasoning Mix with this easy homemade version takes less than 5 minutes using ingredients you probably already have in the pantry! No more store-bought seasoning packets.

    How-to Make Ranch Seasoning Mix
    How-to Make Ranch Seasoning Mix

    Ranch seasoning was a classic growing up. I remember eating Hidden Value ranch dressing with carrots and celery when I was younger (my mom always bought the fat free ugh….can any of you relate?) Well, this ranch seasoning has so much flavor and is so versatile as to what you can use it on and in. It is simple ingredients that when combined packs a powerful punch of flavor. You can use it as a seasoning or use our Diary free ranch recipe to create a salad dressing or dip.

     

    How-to Make Ranch Seasoning Mix

    There is nothing like a fresh seasoning mix that you can easily pull together yourself. I honestly love measuring out the spices and putting them in a bowl next to each other. I think it makes for the coolest photos. It breaks down the seasoning that everyone refers to as “ranch” and shows each component that it entails. Nerding out on spices, what can I say?

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  19. Smokey Chicken – Traeger, Grill or Oven {Gluten Free, Whole30, Keto, Paleo}

    This Smokey Chicken recipe comes with a simple rub you can make on your own and a variety of ways to cook it up, from a Traeger Grill, to a regular grill, oven or even the stove top. The best part about this recipe is the long list of ways you can serve it up, it is so versatile.

    Smokey Chicken {Gluten Free, Whole30, Keto, Paleo}

    Smokey Chicken {Gluten Free, Whole30, Keto, Paleo}

    I love a smokey rub with a little sweetness. We have been going a little crazy with using our Traegar Grill and have wanted to create a rub that is versatile and will provide great flavor whether you use a smoker, cooked in the oven, a gas or charcoal grill, or stove top. One of the necessities was that for this recipe that I didn’t want it to have was added sugar. Not because sugar is good or bad, I was challenging myself to really get creative and figure out how to create a subtle sweetness with adding in any type of sugar. Hint, cinnamon is the secret ingredient to giving the sweet flavor to this smokey recipe. You will be able to use this rub on any protein or even potatoes!

    We tried this rub on brisket, chicken, shrimp, salmon, and potatoes. It is fantastic on every single dish we used it with! We also love bbq sauce and if you have someone in the fam that loves a good wet sauce on their smoked chicken, check out our easy to make homemade BBQ sauce here  It is also great for dipping the chicken in after with and extra kick of flavor. 

    There are tons of recipes for seasonings or rubs out there but our favorite part about this one is the kick of smoke and hint of subtle sweetness. Our recipe makes enough for about 2 full chickens or around 8 chicken breasts and depending on the size of your chicken thighs about a dozen and a half. If you aren’t cooking for a crowd this is a perfect rub recipe to store in a jar for the next time you want a smokey slightly sweet seasoning for a protein. 

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  20. How-to Make Gluten-Free Arepas

    How-to Make Gluten-Free Arepas

    How-to Make Gluten-Free Arepas

    Have you ever heard of an arepa? No? Well either had I until a few years ago and let me say this is an easy recipe and one you can make in no time and serve a bunch of people. Arepas are basically a type of corn flour mixed with water and salt, and you can add in different seasonings if you’d like. I like to add in garlic powder and depending on what protein I’m using I may add in a little Italian seasoning, some smoke paprika, or even some truffle salt if I’m feeling fancy.

    Arepas can take the place of bread any day in my book. They are very versatile and can be used for breakfast sandwiches, lunch sandwiches, burgers, chicken salad, BBQ sandwiches, used as a dipper instead of bread. You can even get your arepa extra crispy and add some ghee and coconut sugar and cinnamon for a sweet treat and top with bananas, blueberries, or strawberries. 

    If it’s important to you, you can seek out non-GMO maize flour product.

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  21. Chimichurri Sauce Recipe

    What exactly is Chimichurri? Chimichurri sauce is an Argentinean condiment, similar to pesto, a sauce that is popular throughout South America. The flavor variations are endless and all the possible uses are as well. Learn how to make this basic version of Chimichurri Sauce plus all the ways you can use it.

    Chimichurri Sauce Recipe

    Chimichurri Sauce Recipe

    Sauces are my love language. How can you not love a fresh, savory, fragrant homemade sauce? Chimichurri is one of those sauces that I constantly have in rotation during the warmer months. Chimichurri can take a steak, grilled chicken, grilled shrimp, an arepa sandwich to the next level! I kid you not, this sauce is almost drinkable in my opinion. The fresh herbs also have your kitchen smelling like an outdoor restaurant. This is truly a recipe that once you make, you will always come back to. 

    So I know in a lot of our recipes we say if you don’t have fresh herbs you can substitute dried herbs….well in this recipe you need to use fresh herbs. It’s what makes chimichurri, chimichurri. Plus it’s also a fun word to say.

    Chimichurri is made a variety of ways, cilantro isn’t always included but we find it’s a really nice addition. If you are one of the folks who doesn’t love cilantro, no worries, leave it out and add additional parsley.

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