One of the first principles I teach my clients is to make lunch the biggest, most nutrient dense meal of the day as the digestive system works most efficiently between 10am - 2pm. With lunch being the main meal, that means dinner should be small and light because your digestion is weaker in the evening. You could do a soup or stew in the autumn and winter and a salad in the spring and summer. This nutrient-dense steak salad is a great option for a light weeknight dinner. You'll feel full from the protein, healthy fat and fiber while keeping the calories pretty low at around 400. Plus it's totally delicious and satisfying!

RecipesStephanie RomeJune 14, 2016lunches, main dishes, salads, paleo, spring/summerComment

Energy- and Metabolism-Boosting Smoothie

Now that it's Spring, I'm back on the smoothie train. Smoothies can be a great choice for adding to your breakfast meal rotation, or you can make them smaller to have as a snack. I've been enjoying this delicious blueberry coconut concoction pre- or post-workout. It's well balanced with healthy fat, protein and carbs plus it's simple and easy to make!

Spring Chicken Tacos

Spring is here! So it's time to start transitioning away from the heavier comfort foods of winter and into light, cleansing spring fare! This doesn't mean you have to eat salads three meals a day. Instead, focus on flavored steamed veggies, brothy soups, sprouts and lighter proteins like beans/legumes, lean meat and fish. These tacos are a wonderful option for a weeknight dinner. Maybe you can even eat them outside on the porch like we did last night!

RecipesStephanie RomeApril 14, 2016lunches, main dishes, paleo, gluten free, dairy free, spring/summer Comment

Crock Pot Roast with Garlic Cauliflower Mash

Who doesn't love a crock pot meal in the winter? How good is a "chuck everything in and walk away" dinner? It's freakin awesome is what it is. This crock pot roast is as quick and easy as they come. It literally takes 2 minutes to prep, which you can easily squeeze into your morning before racing out the door. The cauli mash isn't too difficult or time-intensive either, apart from the 25-ish minutes it takes to roast in the oven. But, again, you're able to pop it in and walk away. Then you just have to whizz it in the food processor and you're ready to serve! If you're like me and feel a meal is incomplete without something green, you can saute up some spinach super quick or steam some kale, chard, or beet greens (pictured here). Recipe for this simplicious weeknight meal comin'atcha.....

RecipesStephanie RomeJanuary 7, 2016main dishes, crock pot meals, gluten free, dairy free, paleo, fall/winterComment

Superfood Hot Chocolate

Ok team, I've got a warming, sweet-tooth satisfying, anti-inflammatory and deeeelicious recipe for you today.....SUPERFOOD HOT CHOCOLATE! This is a recipe I make often in the winter, either as a mid-morning pick-me-up or an after-lunch treat. It's chock full of superfood nutrients and is home run for satisfying sugar cravings.

Indian Dal Comfort Food

This stuff is straight Sunday night comfort food. Not mac n' cheese, not pizza, not take-out sushi....Nope, I want mushy, creamy, Indian-spicy dal. For my dal, I use split yellow mung beans. I've already expressed my love of mung beans here. But these are special mung beans. These have had their green husks taken off which removes the gaseous content of the bean making it much easier to digest. Without a husk to keep each bean intact during cooking, they all turn to mush. Mmmm.. So split yellow mung beans are the perfect food for babies/the elderly, as well as for healing the gut and cleansing your digestive tract.

RecipesStephanie RomeNovember 3, 2015breakfasts, lunches, main dishes, vegan, gluten free, dairy free, fall/winter, cleanse, detox Comment

Autumn Paleo Porridge

I love a nice warm bowl o' oats for my brekkie in the Fall. Oats make for a satisfying and cheap breakfast while doing great things for your heart and digestive health. Some people can't or choose not to eat grains as perhaps they have an autoimmune disease, or they're following a Candida diet or Paleo / Primal eating approach. For my grain-free folks - guess what? Grain free doesn't have to mean porridge-free! By swapping out the oats for apple and coconut, you can achieve a porridge-like consistency. I wanted to give this bowl an Autumn spin so I added in butternut squash puree, ginger and some turmeric for all it's immune-boosting and anti-inflammatory goodness. The result is a rich, creamy, satisfying, grain-free, Paleo porridge that should definitely make it on your breakfast rotation this season.

Moroccan Lamb Tagine with Spiced Millet

This dish has Fall written all over it. Eating a stew that's been simmering all day in the crock pot on a chilly night - that's what I look forward to as the days get shorter and the nights get colder. To make this dish, you don't have to have a tagine. In case you're wondering, a tagine is a conical shaped pot with a wide, shallow base and a tall lid fitting snugly inside. As the food cooks, steam rises into the cone, condenses, and then trickles down the sides back into the dish. Ideal for stews and, of course, tagines. It's cool to have if you want to wow your dinner guests, but realistically I don't have enough room in my kitchen cupboards. So a dutch oven, or a crock pot, will serve the same purpose and you probably already have at least one of those. I've outlined two different ways you can make this dish depending on time constraints and equipment you own. You can serve the lamb with spiced millet (recipe below) or, for a Paleo-friendly version, serve with cauliflower rice.

10 Kid-Friendly Snacks

Most kids are picky eaters and I know a lot of moms struggle with getting their little ones to eat healthy. One tip is getting them involved in preparing and cooking snacks and meals. If they are part of the process, it's likely they will want to taste the end result. Also, exposing them to as much variety as possible, especially when it comes to veggies, is key. Try putting a small serving of a fruit different veggies on their plate. Every little bit they do eat helps them acquire a taste for healthy foods.

Kids love snacks. But generally they like those of the refined carb variety (Goldfish, anyone?). Here are 10 healthy and yummy snacks that are sure to be a hit with kids and adults alike!

RecipesStephanie RomeJuly 21, 2015snacks, kid-friendly, gluten free, dairy free Comments

5 Healthy On-the-Go Breakfasts

Getting in a good breakfast is very important in setting you up for a successful day of clean eating. When you don't eat enough, or grab something sugary or junky just to fill your tummy, your blood sugar starts off on a wonky note and you'll be fighting an uphill battle the rest of the day to bring it back into balance. If I know I'm going to be rushing out the door the next morning, either I make something the night before to bring with me, or decide to have a breakfast that takes less than 2 minutes to pull together. Below are my five favorite breakfasts for busy mornings when I'm on-the-go.

RecipesStephanie RomeMay 27, 2015breakfasts, smoothies, paleo, gluten free, dairy freeComment

Gluten Free Pizza

When people choose, or are instructed by their doctor/nutritionist, to start following a gluten free diet, it's common for them to feel like all of their favorite foods are being taken away from them -- pizza, pasta, sandwiches, muffins, cereal, cookies, beer, etc. While I completely understand how it can feel this way at first, I love providing my clients, friends, family, etc. with recipes that are delicious and naturally gluten free, as well as surprising them with ways to make their favorite gluten bomb foods sans gluten! This recipe is a perfect example of one of those surprises! Gluten free pizza? YES. While there are a few ways to make gluten free pizza crust, using polenta is definitely in the top three. It's pretty much fool-proof and hardly takes any time or effort. The nature of polenta is that it firms up and becomes quite dense when cooked. This is perfect for our pizza-crust purpose as the goal is to be able to cut it and hold your slice with your hand without it falling apart on you. While it looks like there is a lot to do in this recipe, it's really quite simple. If you're proficient at multi-tasking, you could have your pizza on the table in 45 minutes!

RecipesStephanie RomeMay 15, 2015main dishes, lunches, gluten free, kid-friendly Comment

Spring Clean Watercress and Asparagus Soup

Spring is the time of year when our bodies naturally want to "spring clean" or detox after the heaviness of winter. If you tune in, you may notice that your appetite naturally begins to wane during the months of spring. Spring boosts natural fat metabolism which, in turn, decreases cravings, hunger and appetite in order to reset fat burning, start detox and loose any extra weight carried over from winter.

RecipesStephanie RomeApril 21, 2015soups/stews, sides, main dishes, paleo, gluten free, dairy free, vegan, spring/summer, cleanse, detoxComment

Muhammara (Roasted Red Pepper and Walnut Dip)

I love an afternoon snack of veggie crudites (celery sticks, baby carrots, cucumbers) with hummus. It's a great way to deliciously satisfy hunger between lunch and dinner while loading up on vitamins, minerals, fiber, protein and healthy fats. As much as I enjoy hummus, I can get a bit tired of it and am always looking for ways to mix it up, i.e. adding sweet potatoes and chipotle in for a Mexican twist, or swapping out the chickpeas for zucchini -- that kind of stuff. That's all good, but I really wanted to expand my horizons. This dip - called muhammara - answered my prayers.

RecipesStephanie RomeMarch 26, 2015sauces/dips/dressings, snacks, paleo, vegan, gluten free, dairy free, sugar free, anti-inflammatoryComment

The Ultimate Raw Chocolate Paleo Protein Balls

I have to admit, most bliss balls I've tried are a bit disappointing. They look great, but when I buy one and eat it, it's just not that good. Not sure what the deal is, but rather than trying to figure it out, I decided to try my hand at making my own to see if I could step up the game a little. Not to toot my own horn or anything, but these are pretty damn delicious.

RecipesStephanie RomeMarch 20, 2015snacks, desserts, paleo, vegan, gluten free, dairy free, kid-friendlyComment

What is the Paleo Diet? + Sweet Potato Cookie Recipe

I'm sure y'all have heard of the Paleo diet by now. It seems to be the latest health trend / buzzword. You may be wondering, though, what actually does the Paleo, or caveman, diet entail... I get asked this question a lot so I thought I'd write what I know about it and also hook you up with a delicious and Paleo-friendly cookie recipe in case you want to jump on board the caveman train.

In a nutshell, the Paleo diet is about eating in a manner similar to how our caveman ancestors did before the agricultural revolution. This means eating unprocessed meat, saturated fats (from animals, avocados, coconuts, etc.), non-starchy veggies, nuts/seeds, eggs, and a little low-sugar fruit. It also means eliminating any food that arrived since farming and processing began, about 10,000 years ago -- stuff like grains, legumes, dairy, vegetable oil, etc.

Recipes, NutritionStephanie RomeFebruary 26, 2015desserts, snacks, paleo, gluten free, dairy free, anti-inflammatory, fall/winter, kid-friendly, holidaysComment

Naughty Salad Dressing Turned Nice

Last weekend, I visited my yoga-camp-roomie and dear friend, Michelle, in San Diego. We met in Koh Pha Ngan, Thailand last February during our month-long 200-hour yoga teacher training. You can read more about that incredible experience here. We got along like a house on fire from the moment we realized we were bunkin' up in the same 400-square-foot room and have been great friends since. I went to visit her in San Diego to celebrate our one-year yoga anniversary (just kidding, sort of). I was keen to catch up with Michelle, check out SD and spend the weekend at the beach to mix it up from my usual weekends in the mountains.

RecipesStephanie RomeFebruary 18, 2015sauces/dips/dressings, vegan, gluten free, dairy free, sugar free Comments

Buffalo and Sweet Potato Chili

Ok guys, here I am delivering on my promise from last week. If you're thinking of giving the Two Week Red Meat Experiment a try, this is the perfect dish to make on Sunday for a week's worth of no hassle red meat lunches. Portion it out into mason jars and bring one to work with you each day. Too easy! Even if you aren't doing the Experiment, this recipe is sure to please! I'm on a bit of a chili-making kick at the moment and this one is by far the best from my repertoire. Hearty, protein-y, spicy and moreish -- what more could you want from a winter lunch? It will get you through your afternoon without thoughts of chips or chocolate (I can pretty much promise). I'd definitely recommend doing one of the two creamy-add-ons, as well as garnishing with a healthy handful of cilantro to get some green into your midday meal.

RecipesStephanie RomeFebruary 11, 2015lunches, main dishes, soups/stews, paleo, gluten free, dairy free, fall/winterComment

5 Reasons to Eat Fermented Foods + Spicy Kimchi Recipe

Hippocrates, the Father of Medicine, said disease begins in the gut. True, and so does health. There is growing research showing that the state of your gut health impacts everything from your immune system to the glow of your skin. We know that having lots of good bacteria taking up residence in your gut leaves little room for the bad bacteria (i.e. candida) to proliferate. All this healthy gut flora inoculates your intestinal tract keeping you happy, healthy, balanced and beautiful.

Gut Health, RecipesStephanie RomeJanuary 29, 2015sides, paleo, vegan, gluten free, dairy free, sugar free, anti-inflammatory, gut health, probiotics, microbiomeComment

Fresh is always better? Think again! + Green Detox Soup Recipe

As a nutrition coach, I always trying to get my clients to eat more vegetables. I follow a general approach of teaching my clients to 'crowd out' the junk by adding in lots of nutrient-dense foods, especially veggies. One of the common hurdles on the road to a plant-based diet is that fresh produce often entails a lot of prep work (washing, peeling, chopping) and that takes time! Time that most people don't have! So what do I tell them?? Eat frozen veggies. When it comes out of my mouth, a tiny part of me cringes a little because few things make me happier than coming home from the farmers market / grocery store and stocking my shelves and fridge with heaps of fresh fruits and veggies, and I want my clients to share in a similar (probably not quite so enthusiastic) joy. BUT I would much rather them eat all frozen produce than put the idea of eating vegetables in the "too hard basket" in view of the time factor. That said, I decided to do a little bit of research around the nutritional value of fresh versus frozen vegetables and I was pleasantly surprised and humbled. The science gave me the humbling I needed to shut down that little cringer when I promote frozen produce to my clients.

There is no denying the convenience of frozen produce, but let's check the science on whether we are sacrificing micronutrient and antioxidant value for the sake of luxury...

Recipes, NutritionStephanie RomeJanuary 20, 2015soups/stews, main dishes, sides, paleo, vegan, gluten free, dairy free, sugar free, anti-inflammatory, cleanse, detoxComment

5 Ways to Stay Healthy This Winter + Immunity Soup Recipe

I don't know about you guys but I think the flu shot is whack. I used to get it every year when I was younger but I've read some articles recently which suggest that it's actually not even that great at preventing the flu. In fact, a study at the University of Minnesota found that receiving a flu shot for one strain my contribute to a higher risk of contraction and severity from the flu of a different strain the following year. Additionally, I don't like the toxins that are in the vaccine. For example, Fluzone contains formaldehyde, which is a known carcinogen. Yuck! No, thank you.

I am not trying to persuade you one way or another, just merely informing you of some of the risks associated with the flu vaccine, and giving you ways to boost your immunity during flu season with alternative methods! So let's get to it, shall we?

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