Category: RECIPES

Recipes that are sugar-free, gluten-free, anti-inflammatory, low-carb, keto, plant-based, mediterranean

Strawberry Breakfast Muffins | Anti-Inflammatory, Gluten-Free, Sugar-Free

Making bulk breakfast and snack recipes like these anti-inflammatory Strawberry Breakfast Muffins is one of my favorite ways to save time and brainpower cooking for the week during meal prep.

Not only are these anti-inflammatory breakfast muffins gluten-free and sugar free, they’re also packed with flavor and fresh seasonal berries!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 2 cups Amond flour
  • 1/2 tsp baking soda
  • 1 dash cardamom, ground
  • 1/4 cup allulose (or other granulated natural zero-calorie sweetener for baking)
  • 1/8 tsp salt
  • 1 TBSP coconut oil (melted)
  • 3 eggs (medium)
  • 1 TBSP ghee (melted)
  • 1 TBSP lemon juice
  • 1 cup strawberries (sliced)
  • 1 tsp vanilla extract

Instructions

  1. Preheat oven to 325 F (163 C) and grease muffin tin or line with baking cups.
  2. Combine all the dry ingredients into a large bowl: almond flour, baking soda, cardamom, allulose, and salt. Stir until well combined.
  3. Combine all wet ingredients in a separate medium bowl: coconut oil, eggs, ghee, lemon juice, and vanilla. Whisk together until well combined.
  4. Pour wet ingredients into large bowl with dry ingredients and mix well.
  5. Fold in strawberries.
  6. Divide batter into all 12 muffin cups.
  7. Bake 20-25 minutes until golden on top. A toothpick inserted should come out clean.
  8. Let cool and enjoy!

Notes

*You can chop up strawberries really small and fold in, or keep them halved to quartered and place a few on top like I did in the video.

*If I make a batch of muffins like these and realize I won’t be able to eat them all before they go bad, I’ll cut them into quarters and pop them into the freezer in a freezer bag– instant Frozen Muffin Bites! (Great with yogurt or as an ice cream topper!)

Print

Strawberry Breakfast Muffins | Anti-Inflammatory, Gluten-Free, Sugar-Free

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Making bulk breakfast and snack recipes like these Strawberry Breakfast Muffins is one of my favorite ways to save time and brainpower cooking for the week. Not only are these anti-inflammatory breakfast muffins free of sugar and gluten, they’re also packed with flavor and fresh seasonal berries!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 10 minutes
  • Cook Time: 20-25 min
  • Total Time: 30 – 35 minutes
  • Yield: 12 1x

Ingredients

Units Scale

    • 2 cups Amond flour
    • 1/2 tsp baking soda
    • 1 dash cardamom, ground
    • 1/4 cup allulose (or other granulated natural zero-calorie sweetener for baking)
    • 1/8 tsp salt
    • 1 TBSP coconut oil (melted)
    • 3 eggs (medium)
    • 1 TBSP ghee (melted)
    • 1 TBSP lemon juice
    • 1 cup strawberries (sliced)
    • 1 tsp vanilla extract

Instructions

    1. Preheat oven to 325 F (163 C) and grease muffin tin or line with baking cups.
    2. Combine all the dry ingredients into a large bowl: almond flour, baking soda, cardamom, allulose, and salt. Stir until well combined.
    3. Combine all wet ingredients in a separate medium bowl: coconut oil, eggs, ghee, lemon juice, and vanilla. Whisk together until well combined.
    4. Pour wet ingredients into large bowl with dry ingredients and mix well.
    5. Fold in strawberries.
    6. Divide batter into all 12 muffin cups.
    7. Bake 20-25 minutes until golden on top. A toothpick inserted should come out clean.
    8. Let cool and enjoy!

Notes

*You can chop up strawberries really small and fold in, or keep them halved to quartered and place a few on top like I did in the video.

*If I make a batch of muffins like these and realize I won’t be able to eat them all before they go bad, I’ll cut them into quarters and pop them into the freezer in a freezer bag– instant Frozen Muffin Bites! (Great with yogurt or as an ice cream topper!)

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Broccoli Strawberry Salad

This Broccoli Strawberry Salad is the perfect spring anti inflammatory meal prep lunch or dinner side. It’s full of color, flavor, and fresh spring produce!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 2 cups of broccoli florets
  • 1 cup of strawberries (cut in half or chopped)
  • 1/4 cup red onion (finely chopped)
  • 1/4 cup feta cheese
  • 1/4 cup chopped almonds (or sliced)
  • 3 TBSP Green Goddess Dressing
  • 5 oz mixed spring salad greens (arugula or mesclun mix)

Instructions

  1. Chop all the veggies and almonds if not purchased that way; crumble the feta.
  2. Mix the broccoli, onion, strawberries, almonds, and feta in a bowl.
  3. Portion out the salad greens into bowls, top with the broccoli and strawberry mixture.
  4. Drizzle with Green Goddess Dressing. Enjoy!

Notes

*We love to premake these salads for meal prep for the week! Simply chop the veggies and store in separate containers until you want to assemble them.

OR you can choose the mason jar method where you put the dressing in the bottom of the jar, then layer the veggies. When you’re ready to eat, just shake the jar to mix all the ingredients and enjoy!

Print

Broccoli Strawberry Salad

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This Broccoli Strawberry Salad is the perfect spring anti inflammatory meal prep lunch or dinner side. It’s full of color, flavor, and fresh spring produce!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 1x

Ingredients

Units Scale

    • 2 cups of broccoli florets
    • 1 cup of strawberries (cut in half or chopped)
    • 1/4 cup red onion (finely chopped)
    • 1/4 cup feta cheese
    • 1/4 cup chopped almonds (or sliced)
    • 3 TBSP Green Goddess Dressing
    • 5 oz mixed spring salad greens (arugula or mesclun mix)

Instructions

    1. Chop all the veggies and almonds if not purchased that way; crumble the feta.
    2. Mix the broccoli, onion, strawberries, almonds, and feta in a bowl.
    3. Portion out the salad greens into bowls, top with the broccoli and strawberry mixture.
    4. Drizzle with Green Goddess Dressing. Enjoy!

  1.  

  1.  

  1.  

Notes

*We love to premake these salads for meal prep for the week! Simply chop the veggies and store in separate containers until you want to assemble them.

OR you can choose the mason jar method where you put the dressing in the bottom of the jar, then layer the veggies. When you’re ready to eat, just shake the jar to mix all the ingredients and enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Green Goddess Chicken

This Green Goddess Chicken is full of flavor and will quickly become a weeknight favorite. Use your favorite cuts of chicken for a healthy, anti-inflammatory dinner that’s quick, juicy, and delicious!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

Instructions

  1. Make the Green Goddess Dressing first, as it will be the marinade. The recipe is for way more than is needed for this chicken recipe, so either use the rest for salads all week, or cut the recipe into 1/3 to fit this recipe.
  2. Place the chicken into a bowl or baggie and pour enough dressing to coat the chicken. (If only making enough for this recipe, make sure to reserve around 2-3 TBSP for drizzling on the finished chicken.)
  3. Toss the chicken to coat, then place in the fridge for at least 2 hours to marinate.
  4. Set your cooktop to medium-high heat and let a large non-stick skillet get warm. Add the oil, then the chicken to the pan. (Don’t save any of the marinade from the bowl or baggie!)
  5. Cook the chicken for 5-6 minutes on each side, then remove from the skillet.
  6. Drizzle the reserved dressing over the top and serve!

Notes

*To prep this for the week, simply leave the chicken to marinate in a baggie or container in the fridge until the night it is needed.

Print

Green Goddess Chicken

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This Green Goddess Chicken is full of flavor and will quickly become a weeknight favorite. Use your favorite cuts of chicken for a healthy, anti-inflammatory dinner that’s quick, juicy, and delicious!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 2 hours, 5 minutes
  • Cook Time: 15
  • Total Time: 2 hours, 20 minutes
  • Yield: 4 1x

Ingredients

Scale

Instructions

    1. Make the Green Goddess Dressing first, as it will be the marinade. The recipe is for way more than is needed for this chicken recipe, so either use the rest for salads all week, or cut the recipe into 1/3 to fit this recipe.
    2. Place the chicken into a bowl or baggie and pour enough dressing to coat the chicken. (If only making enough for this recipe, make sure to reserve around 2-3 TBSP for drizzling on the finished chicken.)
    3. Toss the chicken to coat, then place in the fridge for at least 2 hours to marinate.
    4. Set your cooktop to medium-high heat and let a large non-stick skillet get warm. Add the oil, then the chicken to the pan. (Don’t save any of the marinade from the bowl or baggie!)
    5. Cook the chicken for 5-6 minutes on each side, then remove from the skillet.
    6. Drizzle the reserved dressing over the top and serve!

Notes

*To prep this for the week, simply leave the chicken to marinate in a baggie or container in the fridge until the night it is needed.

*I’ve always loved chicken thighs better than breasts for their extra flavor. However, you can still use the equivalent in weight in chicken breasts if you prefer those over thighs.

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Green Goddess Dressing | Anti-Inflammatory, Dairy-Free, Sugar-Free

When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)

The ingredients are whole and fresh, kicking this dressing up a level!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 1 cup packed fresh parsley
  • 3 TBSP chopped green onion
  • 3 cloves of garlic
  • 6 TBSP extra virgin olive oil
  • 4 1/2 TBSP water
  • 3 tsp sesame oil
  • 2 TBSP coconut aminos (or liquid aminos)
  • 4 1/2 TBSP apple cider vinegar
  • 4 1/2 TBS nutritional yeast

Instructions

The cool thing about making dressings is that you just throw them all into a blender (like smoothies!) and then just blend it until smooth.

Print

Anti-Inflammatory Green Goddess Dressing

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)

The ingredients are whole and fresh, kicking this dressing up a level!

  • Author: Laura Brigance, MS, CHC

Ingredients

Units Scale
  • 1 cup packed fresh parsley
  • 3 TBSP chopped green onion
  • 3 cloves of garlic
  • 6 TBSP extra virgin olive oil
  • 4 1/2 TBSP water
  • 3 tsp sesame oil
  • 2 TBSP coconut aminos (or liquid aminos)
  • 4 1/2 TBSP apple cider vinegar
  • 4 1/2 TBS nutritional yeast

Instructions

  1. Place all ingredients into a high-powered blender.
  2. Blend until super smooth.

Notes

*This stores well in the fridge up to a week.

*Try this with our Green Goddess Chicken recipe!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Turmeric Milk | Golden Milk | Turmeric Latte

One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).

One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.

That’s why this sugar-free version is just as yummy, with just as much inflammation-busting power, but without the added sugar.

turmeric milk golden latte

So whether you call it golden milk or turmeric milk this winter recipe is super yummy, smells amazing, and is full of anti-inflammatory superfoods—Here’s how to make easy turmeric golden latte.

ingredients for a turmeric milk golden latte

The ingredients you’ll need are:

  • 2 cups of coconut milk
  • 1 tsp of ground turmeric
  • ½ tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  • And ¼ tsp pure vanilla extract
pouring coconut milk into a saucepan to make a turmeric milk golden latte

Directions:

  1. Start out with a small to medium-sized pot, and add 2 cups of coconut milk
  2. Turn your heat onto low to medium
  3. Then add the ground turmeric,
  4. The  ground cinnamon,
  5. Freshly ground black pepper – this is to increase the absorption of the turmeric
  6. 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  7. And the pure vanilla extract
  8. So next you’ll stir these together as they get warm, and you may have to smash the little clumps of the dried ingredients. I also get my little frother out and get it really mixed together and frothy.
  9. Simmer this up to 10 minutes, then pour into 2 mugs and enjoy!
pouring ingredients for turmeric milk golden latte into a saucepan
stirring ingredients for turmeric milk golden latte in a saucepan
whisking a turmeric milk golden latte in a saucepan
Print

Turmeric Milk | Golden Milk | Turmeric Latte

turmeric milk golden latte
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Drinks

Ingredients

Units Scale
  • 2 cups coconut milk (unsweetened (or other non-dairy milk of choice))
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1–2 TBSP keto maple syrup (or granulated monk fruit or stevia)
  • 1/4 tsp vanilla extract

Instructions

  1. Combine all ingredients in a small pot and bring to a simmer over medium heat.
  2. Simmer up to 10 minutes while stirring occasionally.
  3. Pour into 2 mugs and enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

turmeric milk golden milk turmeric latte

Red Velvet Smoothie | Anti-Inflammatory Red Beet Smoothie

This Red Velvet Smoothie is the BEST red beet smoothie I’ve had, hands down.

Not only is it super easy, it packs in healthy fats plus mega antioxidants with non-peeled red beets. Plus it’s sugar-free, gluten-free, and can be adapted easily to be dairy free.

If you’re all in on healthy anti-inflammatory smoothies that taste like dessert, you HAVE to try this one!

anti inflammatory red velvet smoothie red beet smoothie

Here’s how to make this divine red velvet smoothie:

You’ll need-

  • 2 cups of milk
  • 2 cups of ice
  • ½ avocado
  • ½ beet
  • 3 TBSP cocoa powder
  • ¼ tsp vanilla
  • 2 TBSP granular sweetener

Directions:

Cut up the beet

So the first thing we’re gonna do is wash the beet really well (these tend to still have a lot of dirt on them) and then cut up the beet.

cut and chopped red beet on a cutting board with a knife

You can peel the beet if you want, but studies have shown that good bacteria from unpeeled vegetables can help boost the immune system. So I opt NOT to peel mine.

Then cut it up really small. If you don’t have a high-powered blender, boil them first for 20-40 minutes to get them softer and then let them cool.

Those can go right into the blender.

And don’t throw the greens away! You can chop them up and use them in dishes like frittatas, in salads, and even nourish bowls.

Avocado

Cut open your avocado and spoon out ½ of it into the blender.

cut up avocado and knife and spoon on a cutting board

If you’re not using the other half, seal it in a snack-size baggie and store it in the fridge with the seed in it.

Milk

Add your milk—I say use full-fat whole if you tolerate dairy, if not, choose an unsweetened dairy-free version

Cocoa Powder

Add your Cocoa powder

Vanilla

red velvet smoothie red beet smoothie in a blender with vanilla extract

Add the Vanilla – make sure it’s pure vanilla extract and not imitation to avoid artificial flavorings.

Sweetener

Add your natural, zero-calorie sweetener – I prefer stevia, monk fruit, erythritol, or allulose.

different natural sweetener options on a counter top

Remember, per anti-inflammatory guidelines, we’re steering clear of any sugar, but also artificial sweeteners.

Ice

Add your Ice

Blend

Blend until it’s super smooth, keeping an eye on the beet chunks.

woman blending red velvet smoothie red beet smoothie in the blender

Tips

Now if you’re watching your blood sugar levels, a good trick is to add in more protein.

Two ways to add a boost of protein to this would be to:

  1. sub in ½ cup of Greek yogurt for ½ of the milk, or
  2. add in 1 scoop of chocolate protein powder.
red velvet smoothie red beet smoothie

When it’s super smooth, pour it up, and enjoy!

woman drinking a red velvet smoothie red beet smoothie

Print

Red Velvet Smoothie | Anti Inflammatory Red Beet Smoothie

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This Red Velvet Smoothie is super easy and packs in healthy fats plus mega antioxidants with red beets. If you’re all in on healthy anti inflammatory smoothies that taste like dessert, you’ll love this red beet smoothie!

  • Author: Laura Brigance, MS, CHC

Ingredients

Scale
  • 2 cups of milk
  • 2 cups of ice
  • 1/2 avocado
  • 1/2 beet
  • 3 TBSP cocoa powder
  • 1/4 tsp vanilla
  • 2 TBSP granular sweetener (2-4 TBSP, to taste)

Instructions

  1.  Wash the beet really well and cut it up into super small chunks. If you don’t have a high powered blender, you may want to boil the beet for 20-40 minutes to soften it up. Add the beet to the blender.
  2. Cut open your avocado and spoon out ½ of it into the blender.
  3. Add the rest of the ingredients to the blender.
  4. Blend on high until super smooth.
  5. Pour and enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Don’t forget to SHARE THIS or PIN IT for later!

Creamy Collard Greens Soup

Being from the South, I’ve had my fair share of collard greens as a kid–but never collard greens soup. Well, I’ve had my fair share of adults trying to get me to eat my collard greens as a kid. I was never a huge fan (being more of the ‘addicted to sugar‘ type).

creamy collard greens soup recipe anti-inflammatory vegan

But as an adult? Not only do I know the superpower of greens, I’ve experimented through the years to see what works, what doesn’t, and what I can tolerate in the name of getting needed nutrients and fiber into my body. (Cause my body does so much better when I’m taking care of it this way!)

creamy collard greens soup recipe anti-inflammatory vegan

This Creamy Collard Greens Soup recipe is not only right up there with ‘what works’, but my kids didn’t even know the difference between this and the broccoli-potato soup they regularly order at the steakhouse down the road. (Win for Mama!!)

So technically potatoes aren’t necessarily ‘frowned upon’ in an anti-inflammatory diet (unless you have to avoid nightshades). But what does happen is that they’re such a high-glycemic vegetable that it can raise blood sugar levels. High blood sugar is inflammatory.

That being said, I’ve been able to sub in butternut squash repeatedly on recipes (like this one) and my kids didn’t even know! They thought they were orange-y potatoes!

creamy collard greens soup recipe anti-inflammatory vegan

So without further ado, the collard green soup that my kids think is full of potatoes… (and other greens they think are NOT collards)… 😁

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Print

Creamy Collard Greens Soup

creamy collard greens soup recipe anti-inflammatory vegan
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

2 from 1 review

  • Prep Time: 25 minutes
  • Cook Time: 10 minutes
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Category: Main Course

Ingredients

Scale
  • 1 butternut squash
  • 1 yellow onion
  • 1 TBSP garlic (freshly chopped)
  • 4 cups chicken broth (low-sodium)
  • 8 oz collard greens (1 bunch, stemmed and chopped)
  • 2 tsp salt (to taste)
  • 1/2 tsp pepper (to taste)
  • 2 TBSP avocado oil
  • 1 TBSP hot sauce (optional, to taste)
  • 1/2 cup dairy-free sour cream (optional)
  • 5 slices bacon (organic, uncured, (optional!))

Instructions

  1. Preheat oven to 400 degrees F.
  2. Cut butternut squash in half lengthwise and place face down on rimmed baking pan lined with foil. Once oven is preheated, place in oven for 30-40 mimutes, until squash is cooked through.
  3. Stem and chop onions and collard greens.
  4. Heat a large pot on medium high and place avocado oil and onions in the pot. Saute until clear.
  5. Add the collard greens and cook down until tender. Add the garlic and stir often.
  6. When squash is cooked, remove from oven and flip the pieces over. Spoon out seeds and discard.
  7. Spoon out chunks of squash into a high-powered blender. Add the collard mixture and 1 cup of broth.
  8. Blend until super creamy. Pour back into pot.
  9. Add the remaining 3 cups of broth.
  10. Simmer on cooktop until time to eat.
  11. Top with dairy-free sour cream. {And if using bacon bits, cook bacon, chop, and sprinkle on top.}
  12. Enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! 👇{Click the image to grab it!}

creamy collard greens soup recipe anti-inflammatory vegan

Lemon Tart Smoothie

This lemon tart smoothie is full of protein and healthy fats, making it a perfect anti-inflammatory smoothie for breakfast, snacks, or even a meal replacement!

In this winter anti-inflammatory smoothie recipe we’re gonna be taking advantage of cauliflower and, obviously, lemon.

anti inflammatory lemon tart smoothie

This smoothie recipe includes:

  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 ½ cups of unsweetened milk
anti inflammatory lemon tart smoothie for breakfast

Frozen bananas

frozen banana in a freezer bag
cutting a frozen banana
cutting a frozen banana

Now if you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up. I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Frozen cauliflower

frozen cauliflower in bags

For the cauliflower, you can find this in the freezer section at your grocery store, but just know that they should have cauliflower florets, and riced cauliflower. You can use either, but I prefer the riced because that’s just that much less blending you’ll need to get the chunks out of your smoothie.

Coconut butter

coconut butter

Now for the coconut butter, this can sometimes be tricky to find. Basically, coconut butter is the coconut meat ground down into butter, the same way that peanut butter or any other nut butter is made.

So for this recipe if you can’t find coconut butter, you can do one of 2 things:

  1. Either make your own coconut butter with coconut flakes—but you’ll need to make sure they’re free of any type of coating,
  2. Or you can use coconut oil.

The difference in the two lies in the fact that the fat is all extracted from the coconut butter, which is the oil. So on these containers you can see that they have the same servings size, and per 1 TBSP, the coconut butter has 100 calories, 10 grams of fat, 3 grams of carbs, and 2 grams of fiber.

Coconut oil, on the other hand, is 120 calories of only fat. No carbs and no fiber.

coconut butter and coconut oil jars

If you’re counting calories and/or macros, this is something to be aware of if you need to sub out the coconut butter.

Protein powder

putting protein powder into a blender

For the protein powder, I recommend checking the label and making sure there’s no sugar added. A lot of reputable protein powders are now using stevia or monk fruit to sweeten the powder.

If you can handle dairy, a whey protein powder is great. If you need non-dairy or vegan, pea protein powder is really great.

Milk

pouring milk into a measuring cup

And lastly, the milk can either be dairy if you can tolerate it or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Directions

So into the blender, we juice our whole lemon, add in the frozen banana, 1 cup of frozen cauliflower, 2 TBSP coconut butter, ¼ cup of vanilla protein powder, and 1 ½ cups of unsweetened milk.

Then blend or pulse it in a high-powered blender until it’s super smooth, pour, and enjoy!

pouring a lemon tart smoothie into a glass
adding a lemon peel to a lemon tart smoothie
placing a straw into a lemon tart smoothie
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Grab the free Winter Anti-Inflammatory Meal Prep Guide: Click the image below! 👇

anti inflammatory meal plan
Print

Lemon Tart Smoothie

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This anti inflammatory smoothie is packed with protein, fiber, and healthy fat, making it perfect for a winter breakfast, snack, or even meal replacement.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x

Ingredients

Scale
  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 1/2 cups of unsweetened milk

Instructions

Place all ingredients in a high powered blender.

Pulse or blend on high until super smooth.

Enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Don’t forget to SHARE this or PIN IT for later!

Carrot Cake Smoothie

This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

anti inflammatory carrot cake smoothie

So let’s talk ingredients.

carrot cake smoothie ingredients

Carrot

grating a carrot
shredded and grated carrots on a cutting board

Our carrot is gonna be raw so the smaller the pieces you can put in your blender, the easier it will be to get smooth.

Frozen bananas

cutting a frozen banana on a cutting board

If you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up.

I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Milk

pouring milk into a measuring cup over a blender

The milk can either be dairy if you can tolerate it (organic, full fat) or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Yogurt

2 containers of yogurt on a counter top

I personally prefer Greek yogurt, so if you can tolerate dairy- I’ve got 2 options for you that abide by anti-inflammatory diet guidelines.

  1. The first is just plain unsweetened Greek yogurt.
  2. The second is the Oikos brand called Oikos Pro.

I always prefer for any dairy to be organic, but if it’s not available, these options will do. The Oikos Pro has no sugar added, and no artificial sweeteners, but has added whey protein to bump up the protein content.

If you’re dairy free you can use coconut yogurt or any other dairy-free yogurt as long as it’s unsweetened.

Cinnamon

holding a bottle of cinnamon forward

Cinnamon is a beautiful spice that adds that perfect complimentary carrot cake spice, and not only is anti-inflammatory, but it also helps control blood sugar levels.

Fresh ginger

grating fresh ginger over a blender

Lastly, fresh ginger is an amazing add-in whenever you’re able. It’s got anti-inflammatory properties and gives this smoothie recipe the bite that it needs to be fresh, zingy, and satisfy your sweet tooth.

Directions

So once we’ve got the carrot chopped or grated, add it into the blender with the bananas, milk, yogurt, cinnamon, and grated ginger.

sprinkling shredded carrot on top of a carrot cake smoothie

Then blend it in your high-powered blender, pour up your anti-inflammatory Carrot Cake Smoothie, and enjoy!

FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Click the image below to grab the Free Winter Anti-Inflammatory Meal Prep Guide! 👇

winter anti inflammatory meal plan
Print

Carrot Cake Smoothie

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

  • Author: Laura Brigance, MS, CHC
  • Yield: 1 smoothie 1x

Ingredients

Scale

1 medium carrot, chopped or grated

2/3 of a frozen banana (or 2/3 cup frozen banana)

1/2 cup of unsweetened milk

1/2 cup Greek yogurt

1/4 tsp cinnamon

1 tsp grated ginger (fresh)

Instructions

  1. Grate or finely chop the carrot.
  2. Grate the fresh ginger.
  3. Combine all ingredients into a high-powered blender. Blend on high until super smooth, taking care to ensure all the carrot chunks are broken down.
  4. Pour and enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Don’t forget to SHARE this or PIN IT for later!

Citrus Pear Smoothie

This Citrus Pear Smoothie is a green anti-inflammatory smoothie that combines signature winter flavors to create an absolutely refreshing snack or breakfast smoothie.

citrus pear smoothie

So let’s talk ingredients.

citrus pear smoothie ingredients

Frozen avocado

So, first off, if you’re not using frozen avocado chunks, which you can buy at the grocery store, you can either freeze your own avocado ahead of time, or use it at room temperature.

Just know that if you use it at room temperature, that’s the only ingredient that was frozen, so we’ll need to use some ice in the place of part of the water so your smoothie is cold and slushie.

Pear

cutting a pear into wedges with an apple corer

We start out cutting up the pear and parsley. Pear is so delicious when it’s in season in the winter, and the skin is usually softer than an apple.

The skin is also full of antioxidants, and one in particular is quercetin, which has been shown to reduce inflammation, plus it has lots of fiber.

So I keep the skin on. You can cut the top and bottom off so it stands on its own, then use an apple corer get perfect wedges while taking the core out.

Parsley

chopping parsley on a cutting board

Parsley is full of vitamins K, C, A, and Bs. It’s also been shown to help reduce blood pressure and bloating, so I love to use parsley in any recipe I can. It just needs to be roughly chopped for this smoothie.

Lemon juice

juicing a lemon into a blender

Lemon juice adds just a bit of tang to this smoothie, as well as a bit more Vitamin c. Fresh is always best since most lemon juice in the bottle has added preservatives.

Water

pouring water into a blender for an anti inflammatory citrus pear smoothie

Make sure you use filtered water, and if your avocado isn’t frozen, use ½ cup of water and about ¾ to 1 cup of ice to replace the 1 cup of water.

Instructions

And then we just add all the ingredients to the high-powered blender, blend really well until all smooth—remember it’s chopping up pear skin if you kept it on, so you may need to let it go for a bit.

blending a citrus pear smoothie in a high powered blender
pouring a citrus pear smoothie into a glass
drinking a citrus pear smoothie

Then pour up and enjoy!

👇Grab the free Winter Anti-Inflammatory Meal Prep Guide! Click the image below! 👇

winter anti inflammatory meal plan
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!
Print

Citrus Pear Smoothie

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This smoothie combines the winter flavors of pear and citrus with anti-inflammatory greens to create a refreshing combo that will keep you full.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x

Ingredients

Scale

1/2 avocado (or 1/2 cup frozen avocado chunks)

1 pear

1 cup of spinach

1 handful of parsley (fresh)

1/2 of a lemon, juiced

1 cup of water

Notes

If you don’t have frozen avocado, you can freeze your own, or substitute 3/4 cup ice and 1/2 cup of water for the full cup of water in the recipe.

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Don’t forget to SHARE this recipe or PIN IT for later!

3 Anti-Inflammatory Smoothies Perfect for Winter

Even though winter produce is less abundant than our other 3 seasons, there’s still plenty of goodness available—especially for anti-inflammatory smoothies.

So today I’m got 3 anti-inflammatory smoothie recipes to take advantage of the winter produce and give you a balanced anti-inflammatory breakfast smoothie, or snack.

We’ve got an anti-inflammatory green smoothie, which we call Citrus Pear Smoothie, a Lemon Tart Smoothie chock full of protein, and a Carrot Cake Smoothie that will satisfy your sweet tooth without the sugar.

Grab the Winter Anti-Inflammatory Meal Prep Guide: Click the image below!👇

anti inflammatory smoothies

Citrus Pear Smoothie

First up is our citrus pear smoothie. This green smoothie tastes clean and refreshing and is super yummy with the combination of pear and lemon.

green anti-inflammatory smoothie in glass

Grab the printable Citrus Pear Smoothie recipe HERE.

Lemon Tart Smoothie

This anti-inflammatory smoothie definitely has the tart flavor down. But it’s also packed with protein and healthy fat, which would make it a perfect meal replacement as well.

lemon tart smoothie on counter with lemons and straw

Grab the printable Lemon Tart Smoothie recipe HERE.

Carrot Cake Smoothie

And last, we have our Carrot Cake Smoothie which satisfies the sweet tooth while still being crazy healthy! I love to be able to use root vegetables from the winter, so this smoothie is perfect!

carrot cake smoothie

Grab the printable Carrot Cake Smoothie recipe HERE.

Let me know in the comments what your favorite is!

👇Don’t forget to SHARE this or PIN IT for later!👇

Blueberry Paleo Pancakes

One of the best things about summer has got to be the delicious assortment of fresh berries. And if your family is like mine, it’s pretty darn rare for anyone to turn their nose up these gorgeous juicy gems.

Our typical problem with baking with them is that so many recipes add in (totally unnecessary) sugar to sweeten berries up. The thing is, if they’re in season and fresh, they absolutely don’t need extra sweetness.

And one of our absolute favorite ways to use them is in pancakes. And these Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!

Print

Blueberry Paleo Pancakes

blueberry paleo pancakes
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

These Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!

  • Cook Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 4 Eggs
  • 1/4 cup Unsweetened Almond Milk (or milk of choice)
  • 1 tsp white wine vinegar
  • 1 tsp vanilla extract
  • 1/2 cup almond flour
  • 1/3 cup tapioca flour
  • 1/4 cup coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 1 1/2 TBSP monk fruit sweetener (granulated, or keto maple syrup)
  • 1 1/2 tsp avocado oil (for pan)
  • 1/4 cup blueberries (fresh or frozen; or other summer berries)

Instructions

  1. In a mixing bowl, whisk all the wet ingredients EXCEPT the blueberries; in a separate bowl mix all the dry ingredients. Then add the dry into the wet a little at a time, whisking until completely combined.
  2. Either add blueberries into batter, or save for topping pancakes (or both!)
  3. Heat a pan over medium heat. When the pan is hot add the oil. Spoon the batter into the pan in scant 1/4 cup portions to form small pancakes. Divide the blueberries between pancakes and cook for about three to five minutes per side or until golden brown and cooked through. Repeat with any remaining batter, adding more oil to the pan as needed.
  4. Divide pancakes between plates and enjoy!

Nutrition

  • Calories: 241

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Blueberry paleo pancakes

Anti Inflammatory Spring Charcuterie Board

When spring has sprung, we looove having friends over for weekend get-togethers! Admittedly, living in the Houston area has its benefits since we use our patio at least 8 months out of the year. But it does still get cold here!

anti inflammatory spring charcuterie board

One of my favorite things when we entertain is to make a charcuterie board, platter, or table because everyone seems so happy grazing while catching up.

But making it anti-inflammatory allows for everyone to enjoy the finger foods while not worrying about the ramifications later.

anti inflammatory spring charcuterie board

And this anti inflammatory spring charcuterie board seemed a fun addition to our weekends that signified the ending of winter.

anti inflammatory spring charcuterie board

Grab the recipe list below and let me know when you create your own spring board! Post it and tag me! 👉 @truewell.co

**Also, if you’re a charcuterie beginner, check out the mega guide: How to Build an Anti-Inflammatory Charcuterie Board

AND

Build a super cute Anti Inflammatory Easter Charcuterie Board! 🐇

Print

Anti Inflammatory Spring Charcuterie Board

anti inflammatory spring charcuterie board
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Since charcuterie boards have pretty random different quantities depending on size of the board and how much is needed for creative license, I don't include amounts in the ingredient list. 🙂

  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Appetizer, Breakfast, Snack

Ingredients

  • deviled eggs
  • cauliflower
  • broccoli
  • celery
  • baby dill pickles
  • kalamata olives
  • green olives
  • cherry tomatoes
  • blueberries
  • strawberries
  • kiwi
  • raspberries
  • grapes
  • almonds
  • mozzerella pearls
  • chives (for garnish)
  • mint (for garnish)

Instructions

  1. Chop broccoli and cauliflower into tiny florets
  2. Peel and slice kiwi
  3. Slice strawberries
  4. Slice celery
  5. Arrange on board
  6. Add chive and mint garnish + additional spring flowers or other decor
  7. Serve!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Anti-Inflammatory Easter Charcuterie Board

Easter is, no doubt, one of the best times to get together with friends and family to have a brunch. After all, spring has sprung, the weather’s getting nice, and we’re all at our wit’s end with heavy winter recipes.

This Easter charcuterie board is made anti-inflammatory style to accommodate those of us who can’t have all the processed and cured meats.

easter charcuterie board anti inflammatory

If you’re new to charcuterie boards, check out the post on How to Build an Anti-Inflammatory Charcuterie Board for all the ins and outs, and then grab the recipe below to create your own Easter charcuterie board (or platter) anti-inflammatory style!

Here are ideas and tips for arranging your Easter anti-inflammatory board or platter:

easter charcuterie board anti inflammatory

Decide your pattern

For this platter, since it was oval-shaped like an egg, I wanted the design to resemble a decorated Easter egg. That meant lines across but with pattern interplayed.

easter charcuterie board anti inflammatory

Divide fruits and veggies

I decided that I had enough color to be able to divide the fruits to one side and the veggies to the other with the deviled eggs being the divider in the middle between the two.

I sometimes like to do this just to also make sure the savory flavored ingredients aren’t touching sweet ingredients. (You know what I mean if you’ve ever tasted a pickle-flavored strawberry. 😂)

easter charcuterie board anti inflammatory

Disperse color throughout

Unless you’re going for an ombre effect or specific color groupings, try to spread the colors through the board so that the eye moves through the entire thing. Remember, these things are made to be pretty!

(I realize I could’ve done a better job with the darker colors, but if you’ll notice the dramatic contrast of the blueberries on the top half, this sort of makes my point that contrast attracts the eye. Now looking at these photos later it sort of makes the bottom half look a bit boring, lol!)

easter charcuterie board anti inflammatory

Garnish

The last step is to decorate. So the first think I love doing is using fresh herbs because they’re brightly colored and are great finishers.

I used mint and chives in mine because they feel so much like spring. (My daughter also wanted it to look like there was grass on the platter, lol!)

easter charcuterie board anti inflammatory

Final decor

And the final decor would be any other items you want to place to round out the theme or look of the board or platter. These would be things like number or letter cutouts, flowers, or other themed accessories.

I chose tree blooms to go on this one because the redbud trees and Bradford pears were bursting when we made this board.

So grab the recipe/ingredient list below and let me know if you made one! Post it and tag me: @truewell.co

💖

Print

Anti-Inflammatory Easter Charcuterie Board (or Platter)

easter charcuterie board anti inflammatory
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Since charcuterie board assembly has a bit of an 'unknown' factor when it comes to quantity (lest we dampen our creative process…) the quantities for ingredients are left out in this recipe.

  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Appetizer, Breakfast, Snack

Ingredients

  • deviled eggs
  • olives
  • baby dill pickles
  • broccoli
  • cauliflower
  • cherry tomatoes
  • celery
  • baby carrots
  • assortment of nuts (of choice)
  • grapes
  • blueberries
  • strawberries
  • raspberries
  • kiwi
  • any condiments, sauces, or dips of choice

Instructions

  1. Chop the broccoli and cauliflower into tiny florets.
  2. Slice celery.
  3. Peel and slice kiwi.
  4. Slice strawberries.
  5. Arrange on board or platter.
  6. Garnish with decor.
  7. Serve!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Simple Roasted Tomato Soup (Easy, Vegan + Healthy)

When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great warm weather soup or cold-weather comfort food.

Print

Simple Roasted Tomato Soup

simple roasted tomato soup recipe vegan easy healthy
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 1x
  • Category: Main Course

Ingredients

Units Scale
  • 2 28 oz Canned tomatoes (Italian, San Marzano)
  • 1 yellow onion (loosely chopped)
  • 1 red bell pepper (chopped and de-seeded)
  • 3 TBSP olive oil
  • 1 1/2 tsp salt (to taste)
  • 1 1/2 tsp black pepper (to taste)
  • 3 garlic cloves (chopped)
  • 5 cups low-sodium chicken broth (or vegetable broth for vegan version)
  • 2 TBSP fresh basil (chopped)
  • 2 TBSP fresh parsley (chopped)

Instructions

  1. Drizzle olive oil in large pot over medium-high heat. Add onions and bell pepper and cook until tender.
  2. Add garlic and cook about 5 more minutes.
  3. Pour canned tomatoes into a high-powered blender. Add onion, pepper, and garlic mixture.
  4. Pulse until smooth, then pour back into large pot. Add broth.
  5. Simmer soup about 5 minutes, then add basil and parsley.

Notes

Notes:

Top with organic sour cream or plant-based sour cream (optional).

Add a grilled cheese sandwich with grain-free bread (optional).

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

simple roasted tomato soup recipe vegan easy healthy

Green Smoothie Protein Muffins

When it comes to bulk recipes that are easy to grab-and-go, you can’t get much more balanced than these Green Smoothie Protein Muffins!

Not only do these powerhouse muffins have spinach in them (hence, the green color), but they’re also packed with fiber and a boost of protein to make these perfectly balanced.

Print

Green Smoothie Protein Muffins {anti-inflammatory, vegan, gluten-free}

green protein smoothie muffins spinach banana recipe anti-inflammatory
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 1 tsp coconut oil (organic, virgin unrefined)
  • 2 1/3 cups baby spinach
  • 2 bananas (ripe)
  • 1/2 cup vanilla protein powder
  • 2 TBSP pitted dates
  • 3/4 cup whole milk (organic, or non-dairy unsweetened milk of choice))
  • 2 eggs
  • 2 cups oats (rolled or steel-cut or old-fashioned)
  • 1 TBSP baking powder

Instructions

  1. Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
  2. In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed.
  3. Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
  4. Let cool and enjoy!

Notes

  • Recommended Protein Powder

    This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary.

  • Leftovers

    Store in an airtight container in the fridge for 4 days, or freeze for two months or more.

  • Add-Ins

    After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

green protein smoothie muffins spinach banana recipe anti-inflammatory

Turkish Red Lentil Soup

When it comes to creamy soups for fall and winter, this Turkish Red Lentil Soup is just the thing to warm you up AND fill you up!

The lentils and rice give a ton of fiber and complex carbs while the tomatoes give a boost of vitamin c and lycopene.

And with a vague mint and spicy note, it’s perfect!

*Serve with gluten-free whole-grain crackers and a dollop of organic sour cream (or dairy-free sour cream) to finish it off!

Print

Turkish Red Lentil Soup

turkish red lentil soup anti-inflammatory
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 1x
  • Category: Main Course

Ingredients

Units Scale
  • 2 TBSP olive oil
  • 1/2 onion (diced)
  • 1 clove garlic (minced)
  • 1/4 cup diced tomatoes (canned, drained)
  • 5 cups chicken stock (vegetable for vegan option)
  • 1/2 cup red lentils
  • 1/2 cup basmati rice (or wild or brown)
  • 2 TBSP tomato paste
  • 1 tsp paprika
  • 1/2 tsp red pepper flakes (optional)
  • 1 TBSP mint leaves (dried or fresh)
  • 1/2 tsp salt (to taste)
  • 1/2 tsp black pepper (to taste)

Instructions

  1. Heat olive oil in a large pot over medium-high heat. Cook onion until clear, then add the garlic and cook about 2 minutes.
  2. Add the tomatoes, chicken stock, lentils, rice, tomato paste, paprika, red pepper flakes, and mint. Bring to a boil, then reduce heat to medium-low and cook until the lentils and rice are cooked through (this will take approximately 30 minutes).
  3. Pour entire pot into a high-powered blender and pulse into a puree.
  4. Pour soup back into pot and simmer, adding salt and pepper to taste, until time to serve.

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Red lentil soup vegan gluten free healthy easy

Lavender Lullaby Mocktail

By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.

Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁

The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!

Print

Lavender Lullaby Mocktail

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Scale
  • 1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
  • 2–3 basil leaves (muddled)
  • 1 TBSP lemon juice (fresh is best)
  • 2 drops liquid stevia (or use 1–2 tsp erythritol (Swerve brand is great))

Instructions

  1. Fill glass with ice. Fill a highball glass with ice.
  2. Muddle basil. Place muddled basil in glass.
  3. Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
  4. Fill with lavender soda. Fill the glass with lavendar soda.
  5. Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Cucumber Cherry Lime Mocktail

What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!

Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!

{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}

Print

Cucumber Cherry Lime Mocktail

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup cucumber (peeled and chunked)
  • 1/8 cup tart cherry juice (Montmorency cherry juice)
  • 1/8 cup lime juice (fresh is best)
  • 4 oz seltzer water (plain, unflavored)

Instructions

  1. In high-powered blender cup, place cucumber chunks, cherry juice, and lime juice.
  2. Pulse 20-30 seconds until completely smooth.
  3. Pour into glass over ice cubes.
  4. Fill with seltzer water and serve.

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!

Cherry Sour Mule Mocktail

An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.

Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).

So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!

Print

Cherry Sour Mule Mocktail

cherry sour mule mocktail
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup tart cherry juice (Montmorency cherry juice)
  • 1/4 cup lime juice (fresh is best)
  • 1 can diet ginger beer (Zevia Mixers is a great brand)
  • 1 sprig mint (for garnish + aroma)

Instructions

  1. Place large ice cube or ball in a copper mug.
  2. Pour lime juice and cherry juice over ice.
  3. Fill with diet ginger beer.
  4. Garnish with mint + enjoy!

Did you make this recipe?

Share a photo and tag us @truewell.co — we can’t wait to see what you’ve made!