Category: Recipes

Our recipes are simple to make, easy to prepare and delicious to eat. Ingredients are straight forward, fresh and easy to find. Most of the recipes are gluten and dairy free and fit well with the programs. This section is small at the moment but will grow with time. Please enjoy.

Low-Carb Swaps

Rest assured, you can still have some comforting, familiar dishes when cutting back on carbohydrates or cutting out grains. Here are some of my favorite healthy swaps for pasta, bread and wraps.

Be Well Kitchen:
Simple Roasted Chicken with Veggies

This hearty dish is delicious and simple, making it one of my favorites to make on a regular basis. With everything being cooked on the same baking sheet, the cleanup is extremely easy AND the vegetables are flavored with all of the chicken’s juices. Additionally, this meal makes for really good leftovers.

Five Healthy Snacks for Your Child

It’s so easy to break open a bag of goldfish, pretzels or fruit snacks for your kids. The companies producing these products make it simple with individual servings, fun character themes and cute little shapes. But, guess what? These cute little snacks are full of chemicals and are made in laboratories. The list of ingredients is long and confusing, full of strange chemicals and carcinogens. With the onset of childhood obesity and developmental issues, it makes me wonder how these foods are affecting our children.

Get to Know The Avocado – The Superfood You Should Eat Every Day

It’s no secret that I love to eat and my favorite food of all? Avocados. I’m bananas for them! Avocados are truly one of nature’s little miracle foods and I encourage you to enjoy them several times a week. These little green gems can do so much to help keep you well from head to toe, they’re simply too good to pass up. Here are a few thoughts on why you need to get to know them better – and eat them more often:

Be Well Kitchen:
Keren’s Famous Chocolate Fudge Cake

Many of us are willing to stick to healthy eating and stay away from refined sugar — except for birthdays and holidays. This chocolate fudge cake is a wonderful dessert to make for those special occasions. You can have your gluten-free, sugar-free cake and eat it too!

How to Stock a Probiotic Pantry

Probiotics — the live microorganisms found in fermented foods such as kefir and kimchi — are one of the hottest, and most promising, topics in nutritional research. Your gut is teeming with trillions of bacteria that help you digest food as well as thwart intruders — and it turns out, you can give those friendly bacteria a boost by adding probiotics to your body. “We’re only at the cusp of understand the potential of probiotics,” says Gregor Reid, PhD, a microbiologist at the University of Western Ontario. Soon, Dr. Reid theorizes, probiotics may be used in prescription drugs to treat a range of conditions, from acne to depression.

Be Well Kitchen: Cherry Pear Smoothie Recipe

Since smoothies are one of my favorite ways to get well-rounded nutrition in, I’m always experimenting with new flavor combinations and ingredients to keep it fun, flavorful and fresh! Here I share a recent fave, which offer healthy fats and protein from the cashew butter and hemp seeds, fiber which helps the body eliminate toxins and promotes digestive health, and phytonutrients in the greens.

5 Healthy Condiments to Amp Up Any Dish

Even if you tend to cook and eat a lot of the same foods all the time, you can easily switch up the flavors and add something new and interesting to a simple dish by simply switching up the condiments. Steamed vegetables, quinoa, salad dressings and even your steak can get a new flare just by adding one of these nutritious and flavor-packed sauces.

Be Well Kitchen: Ginger Lime Smoothie Recipe

Spring is in the air! After a super chilly and snowy winter, this is very exciting. I do love my smoothies all year round but I tend to have them much more frequently when it starts to warm up outside. This smoothie includes the warming properties of ginger, the energizing and fat burning properties of MCT oil, and refreshing properties of lime and mango.