Anti Inflammatory Pumkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For

Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.

This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. πŸ˜‹

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! πŸ‘‡πŸ‘‡πŸ‘‡

And here’s how you make it…

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Prep Your Ingredients

Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.

We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.

For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Dump and Blend

Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) πŸ™‚

Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.

The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.

So choose organic and you’re good to go!

Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.

Blend all your ingredients until super smooth (scraping the insides of the blender if needed).

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Then pour it up and enjoy!

pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan

Pumpkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For
Prep Time 5 mins
Total Time 5 mins
Servings 1
Calories 323 kcal


  • 8 oz tofu silken
  • 1 banana frozen, small
  • 1/2 cup pureed pumpkin frozen for 30 min – 1 hour beforehand
  • 1/4 cup unsweetened almond milk or other non-dairy alternative
  • 2 TBSP lemon juice about 1/2 a lemon, juiced
  • 1 tsp cinnamon


  • Freeze pureed pumpkin beforehand for 30 min – 1 hour.
  • Add all ingredients to a high powered blender.
  • Blend until super smooth. Pour into a glass and enjoy!


Fat: 11
Carbs: 43
Fiber: 11
Protein: 22

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! πŸ‘‡πŸ‘‡πŸ‘‡

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place! >>>CLICK HERE<<<

Make sure you COMMENT BELOW on how you like it any substitutions you may have made!

*And don’t forget to PIN it or SHARE! πŸ’–

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

There’s nothing better than that break in heat from the summer and smelling fall πŸ‚ in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothieβ€” And if you love pumpkin spice as much as I do, you’re gonna love this!

pumpkin spice superfood smoothie anti inflammatory

So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)β€”is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.

Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.

And here’s how you make it:

Step 1: Gather your ingredients

This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.

pumpkin spice superfood smoothie anti inflammatory

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! πŸ‘‡πŸ‘‡πŸ‘‡

Step 2: Put them all in the blender

Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.

pumpkin spice superfood smoothie anti inflammatory

The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)

A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) πŸ™‚

Step 3: Assess thickness

If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.

pumpkin spice superfood smoothie anti inflammatory

Step 4: Assess sweetness

I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.

Step 5: Pour it up + enjoy!

In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.

pumpkin spice superfood smoothie anti inflammatory

Love fall anti-inflammatory recipes? Check out my Fall Freestyle Meal Prep Session where I prep for a whole week’s worth of meals by choosing random fall produce, and do it in about an hour! CLICK HERE to read!

And here’s the printable recipe:

pumpkin spice superfood smoothie anti inflammatory

The Pumpkin-Spice Superfood Smoothie: Your New GO TO Fall Smoothie

An anti-inflammatory smoothie made with fall superfoods.
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Snack
Servings 1
Calories 267 kcal


  • 1/2 cup pumpkin puree
  • 1/2 banana frozen
  • 1/2 avocado
  • 2 cups baby spinach fresh
  • 1 tsp pumpkin pie spice
  • 1/4 piece ginger fresh, grated
  • 1/2 cup non-dairy milk unsweetened
  • 1/4 cup keto maple syrup I used Lakanto brand
  • 2 TBSP egg white powder or plant-based plain protein powder


  • Place all ingredients into a high-powered blender.
  • Blend until smooth.
  • If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
  • Taste test to determine if sweet enough.
  • Pour into a large glass and enjoy!


Per serving:
Fat- 9g
Keyword anti-inflammatory, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! πŸ‘‡πŸ‘‡πŸ‘‡

PIN it or SHARE! πŸ’–

pumpkin spice superfood smoothie anti inflammatory

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!

blueberry paleo pancakes

Blueberry Paleo Pancakes

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 mins
Course Breakfast, Snack
Servings 2
Calories 241 kcal


  • 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


  • 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.
  • Either add blueberries into batter, or save for topping pancakes (or both!)
  • 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.
  • Divide pancakes between plates and enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free
Blueberry paleo pancakes

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. πŸ˜‚)

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


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:


easter charcuterie board anti inflammatory

Anti-Inflammatory Easter Charcuterie Board (or Platter)

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 mins
Total Time 30 mins
Course Appetizer, Breakfast, Snack
Servings 6


  • 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


  • Chop the broccoli and cauliflower into tiny florets.
  • Slice celery.
  • Peel and slice kiwi.
  • Slice strawberries.
  • Arrange on board or platter.
  • Garnish with decor.
  • Serve!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

How to Build an Anti-Inflammatory Charcuterie Board

*As an affiliate, I may receive a small portion of proceeds of any items you buy through these links, at no extra cost to you. However, I only recommend products I know, use, and love.

The charcuterie board has become one of the biggest crazes on social media in the last couple years. I’d blame it on how gorgeous they can be… but I think after lockdowns and quarantine, the appeal may also have to do with the fact that they represent togetherness: If you’re building a board, you must be having a get-together.

And that’s what makes them so fun–having a way to entertain and feed guests at the same time! It also doesn’t hurt that there are literally a million ways to build a charcuterie board based on what season, holiday, or event is being celebrated.

anti inflammatory charcuterie board

That being said, most charcuterie boards have a few ingredients as staple items that are no good for those of us trying to live an anti-inflammatory lifestyle.

Especially since the definition of charcuterie revolves around cured meat products (even though nowadays we add on lots of other fun stuff, too!)

So here’s how to build a board that’s just as pretty and fun, while also keeping out the foods that send inflammation into overdrive.

What exactly makes this an anti-inflammatory charcuterie board?

Obviously the thing that will determine how anti-inflammatory your board is will be the ingredients that you add. These are normally the processed meats, breads, crackers, many of the dips or sauces (including honey), and some dairy additions.

anti inflammatory charcuterie board

The thing to remember about making a charcuterie board anti-inflammatory is that it’s made up of so many fresh ingredients that you can still make it gorgeous and fun without all the inflammatory no-go foods.

There are also (thankfully) enough substitutions for things like crackers and dairy-based dips to give us plenty of options that are A-OK on the anti-inflammatory diet.

So let’s get to it.

STEP 1: Choose your base

The very first step is choosing what your base will be. Since the word ‘board’ is in ‘charcuterie board’, you may automatically think you need a special board for this. Or even a cutting board (which is a good option).

But the truth is that you can expand this way beyond just a plain ole board.

Platters in various different shapes are great, cutting boards (wooden or stone are the prettiest for this), boards specifically designated for charcuterie, or even something more creative like a dough bowl. (I’ve even been seeing charcuterie boxes lately!) Honestly, the possibilities are endless.

Here are some great options:

You’ve surely even seen some of the spreads down the entire countertop. These are usually referred to as ‘spreads’, ‘tables’, or even ‘grazing tables’.

In that case, you may just need some butcher paper as your base. (Although even this larger cases I do still recommend having some boards and other platters to add visual interest.)

πŸ‘‰How to choose between a board, platter, or table? First think about how many people you’re feeding or entertaining. If it’s just a few, a smaller board or platter is perfect. 5-10 would be better served with a board. 20-30 people may warrant several boards or a spread.

There’s really no formal calculation on this, but just know that these boards are traditionally the thing people see when they walk in the door to your get-together.

Although they can be used as the option for sides at a meal, they’re normally used as appetizers before the main meal.

Since people love to graze, especially when having drinks and mingling, it’s highly likely the whole thing will be cleaned off by the end of your get-together.

STEP 2: Layering and levels

Different levels could work for smaller boards, but is usually best when you have a larger board, need a little extra space, or are doing a spread.

The best types of varying levels would be things like raised cake platters, or even a bowl upside down as a pedestal for a smaller platter to sit on.

Using layers can give the board a really interesting add-on while helping to delineate or highlight certain ingredients.

For example, if you have some special ingredients for those with allergies or foods that contain alcohols that kids don’t need to partake in, special levels can designate those foods separately.

I’ve even used separate platters before to keep crackers away from the juices of the fruits and veggies.

STEP 3: Ingredients

Obviously the ingredients are the star of the show. Even though the goal here is an anti-inflammatory board, it should still be pointed out that probably most of your guests (if this is for a get-together) probably don’t eat by anti-inflammatory guidelines.

When this is the case, don’t be afraid to add in ingredients that you don’t eat yourself. Most people appreciate the variety, even if you’re not eating some of those foods.

Another important thing to consider is the season or theme of the get-together (or board). Winter themes probably shouldn’t include things like zucchini or summer squash while spring and summer themes wouldn’t include cranberries.

anti inflammatory charcuterie board

Fruit and Veggies

Unless the board is specifically for, say, pre-dinner vs dessert (meaning no fruit vs no veggies), I like to make sure I have a mix of half veggies and half fruit. I also add in lots of extra finger foods like nuts and sometimes seeds. These all work perfectly for an anti-inflammatory diet.

anti inflammatory charcuterie board


Cheese can be ok if it’s organic, but it may be a good idea to keep it separate if you have anyone who can’t have dairy.

Cheeses that are great for charcuterie boards include mozzarella pearls and pre-sliced cheese that you can cut into different shapes if needed.

Triangular shapes are popular because you can layer pieces while shifting the directions, creating a super cool pattern. Soft cheeses like brie may be ok, but try to choose organic as well.

anti inflammatory charcuterie board


Unless there’s a severe nut allergy, these can be a great way to add texture and variety. I recommend buying the kinds that are salted and roasted, and individual types, not mixed. (This allows easier flexibility in arranging them.)

Crackers and breads

Bread can be a tricky addition because slices can dry out quickly. It’s especially tricky when it’s gluten-free or grain-free because the slices are more crumbly and hard to manage.

If you include bread, I do recommend pre-slicing it so that the guest line can move along quicker and nobody has to handle a knife.

I personally don’t usually include breads just because they can be tough to deal with when I have so many other things going on as the hostess.

But if you really want to include it (or just try out some yummy grain-free bread!) I recommend the Simple Mills brand:

Crackers are usually a fun addition because you can use them to separate sections on a board, and they come in different shapes to add visual interest.

Gluten-free or grain-free are a little more limited in variety, but can be just as fun!

I’ve recently found these grain-free crackers that are yummy and have just enough crunch to satisfy:


As said before, processed meats are a definite no-no on an anti-inflammatory diet. So if you choose to leave them out, you can still always add chunked-up grilled or baked chicken, steak bites, or even tuna.

There are some brands now that are uncured, so this may even be an option. If you do opt to have processed meats, I still recommend choosing organic.

Eggs are also a really great protein option. Boiled, that is. (Unless you’re doing a breakfast or brunch board, in which scrambled can still work too.)

Deviled eggs are becoming a popular addition as well since they’re cooked, prepped, ready to go, and usually super yummy.

anti inflammatory charcuterie board

Sauces and spreads

Any anti-inflammatory sauces, spreads, or condiments will probably have to be homemade as most store-bought versions are full of inflammatory oils, preservatives, and non-organic dairy.

Some good options for these include hummus, bean dips, and homemade versions of yogurt dips or dressings for dipping veggies.

Honey has sugar, sure, but it can be a nice add-on for others. I always recommend raw and organic.

Fruit spreads are also a favorite as they pair well with cheeses and crackers. It can be hard to find sugar-free versions that also don’t have artificial sweeteners. So if you’re going for anti-inflammatory just for yourself, you may need to whip this one up yourself.

Consider color

Since one goal of the charcuterie board is to sit and be gorgeous, an important thing to consider when choosing your ingredients is color.

Some boards vary color throughout the board, while others have distinct color groupings.

πŸ’‘ Think about how you want to arrange the board, or the colors you may need to emphasize before making final choices on ingredients to go on the board.

For example, I did a 4th of July board last year that distinctly moved from red to white to blue. This meant that I didn’t include ANYTHING that was green.

STEP 4: Design and place

The most fun part of a charcuterie board is designing it, then placing all the ingredients!

Designs can be literally anything, but the most eye-catching ones usually follow any of these patterns:

  • Linear separations
  • Symmetrical design
  • Color groupings
  • Balanced color through the board
  • Randomized texture

Basically, don’t just put stuff willy-nilly on the board. Have a visual plan in place and follow it, adjusting as needed.

And don’t forget to place your levels as you go as well (like the tiered cake platters.)

STEP 5: Containers

This step is needed for any sauces or condiments, but it’s also a neat visual add-on for things that are small and may need to be contained (like nuts or seeds.) I even use them sometimes for olives since they’re sometimes covered in oil or brine.

Using small containers like ramekins is perfect, but I’ve even seen other fun stuff like cupcake papers or silicone cupcake wrappers. Just make sure the spacing is random or proper spacing throughout the board or table.

An art professor in college once pointed out that the goal of any piece of art is to encourage the eye to move around the total piece, not just focus on one thing. This is the same concept with charcuterie boards. You may have a main focal ‘part’, but you want the entire thing to be visually appealing.

STEP 6: Decor and garnish

I think this is the most fun part, because it speaks to whatever season, holiday, or event you’re celebrating!

anti inflammatory charcuterie board

Decor and garnish can be as simple as letters or numbers cut out of cheeses, as easy and natural as flowers from your yard, or as themed as paper or plastic cutouts and do-dads you’ve purchased specifically for this get-together.

Garnish can also be as simple as fresh herbs.

anti inflammatory charcuterie board

The possibilities are endless.

These, too, should be spaced out so they make sense visually and continue to encourage eye movement around the board.

STEP 7: Plates and serving

Plates are necessary for charcuterie serving, but make sure that you pay attention to the types of foods you have as well.

  • Do you need spoons to scoop anything?
  • Are there soft cheeses or spreads that require a knife?
  • Would toothpicks be the obvious choice for some of the foods (like olives)?
  • Would little serving forks be best for spearing things?

Make sure you have appropriate serving pieces to make things easy. (And don’t forget the napkins! πŸ˜‰)

STEP 8: Timing

I’ll be the first to warn you that make a charcuterie board can take a while!

That being said, you want to try to time the finished masterpiece with when your guests arrive (unless you have a large enough fridge to accommodate until then.)

Just remember that the last thing you want is a food poisoning situation from foods that have been out too long because you made the thing first thing in the morning when guests didn’t arrive until late afternoon.

anti inflammatory charcuterie board

I will sometimes place the tiered platters and ramekins, then arrange the nuts and crackers earlier. Then when it’s closer to time for guests to arrive I’ll place the cold items and garnish with decor right as people arrive.

If it’s just a board I’m making for us at home, the kids will NOT let me do it alone! So it’s actually a kind of cool time to spend together creating something pretty we can eat when we’re finished. πŸ₯°

Charcuterie boards can be a super fun way to add spark and interest to your food choices at any get-together! (I still have friends who talk about boards I’ve done on various holidays.)

But admittedly, it can be a challenge to create one that’s anti-inflammatory. Don’t despair, though–it CAN be done!

Check out my spring charcuterie boards and get the ingredients lists and charcuterie platter ideas of your own! πŸ‘‡

The ‘Easter’ anti-inflammatory charcuterie platter:

anti inflammatory charcuterie board

The ‘Spring Anti-Inflammatory Charcuterie Board’:

anti inflammatory charcuterie board

And hit me up on Insta! Post your charcuterie board and tag me!


anti inflammatory charcuterie board

Turmeric Milk | Golden Milk | Turmeric Latte

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 I recreated the recipe as a sugar-free version that’s just as yummy, with just as much inflammation-busting power, but without the added sugar.

turmeric milk golden milk turmeric latte

Turmeric Milk | Golden Milk | Turmeric Latte

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Drinks
Servings 2


  • 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


  • Combine all ingredients in a small pot and bring to a simmer over medium heat.
  • Simmer up to 10 minutes while stirring occasionally.
  • Pour into 2 mugs and enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan
turmeric milk golden milk turmeric latte

Anti-Inflammatory Overnight Oats

anti inflammatory overnight oats

When it comes to overnight oats, nothing is more simple for a delicious, easy, and anti-inflammatory breakfast.

It is, however, a little harder to find one that’s sugar-free, as sugar is inflammatory. That’s why this basic overnight oats recipe has replaced the sugar for an option that’s just as yummy, but without any added sugars.

anti inflammatory overnight oats

Anti-Inflammatory Overnight Oats

Prep Time 5 mins
Cook Time 8 hrs
Course Breakfast
Servings 1


  • 1/2 cup rolled oats gluten-free (or steel-cut)
  • 1/2 cup milk dairy or dairy-free
  • 1/4 cup yogurt Greek, or dairy-free option
  • 1 TBSP monk fruit granulated
  • 1 TBSP chia seeds


  • Add all ingredients to container with a lid. Stir until well combined.
  • Seal the container, and let sit in the fridge a minimum of 2 hours. (Best to prepare the night before and let it soak overnight.)
  • Top with fresh or frozen fruit, and add other spices like cinnamon for a flavor boost!
  • *If you prefer warm, pop in the microwave in the morning for 30-60 seconds.
  • *Tip: For even more efficiency, double the recipe for 2 days worth of breakfasts. πŸ™‚
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Vegan

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.

green protein smoothie muffins spinach banana recipe anti-inflammatory

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

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Snack
Servings 12


  • 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


  • Preheat your oven to 350ΒΊF (177ΒΊC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
  • 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.
  • 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.
  • Let cool and enjoy!


  • 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!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free
green protein smoothie muffins spinach banana recipe anti-inflammatory

Cozy Keto Pumpkin Muffins

When it’s fall (ya’ll) [sorry-had to be done by a Southerner such as myself] πŸ˜† everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins should definitely be in your saved + often-used recipe collection. And I get it–it’s (hopefully where you live) starting to cool down, and that crisp snuggly feeling should be crankin’ up!

The only thing is… when we think of ‘cozy’ things, it usually veers in dramatically different directions: Either heavier soups and stews (savory), or warm, sweet breads (sweets direction).

Lucky for you, I’ve got the sweet covered with a fiber-filled, pumpkin-spice loaded muffin that is sugar-free, and also has the added benefit of being a great after-dinner snack (if you add on the pumpkin seeds–they contain melatonin. πŸ˜‰)

Now, I know some of us like stevia, some prefer erythritol, some like monk-fruit, and on and on. So I put 2 options in the directions in case you veer either way, because that one option will determine baking time.

So warm up some unsweetened coconut (or almond) milk and enjoy! πŸ‚

Cozy Keto Pumpkin Muffins

Prep Time 15 mins
Cook Time 27 mins
Total Time 42 mins
Course Breakfast, Dessert, Snack
Servings 6 muffins
Calories 156 kcal


  • 4 eggs large
  • 1/2 cup pumpkin puree, canned
  • 2 tsp pure vanilla extract
  • 4 TBSP coconut oil melted
  • 1 tsp stevia liquid OR 1/3 cup erythritol (Swerve brand works great)
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1/4 tsp salt
  • 6 TBSP coconut flour
  • 1 tsp baking powder
  • 1/4 cup pepitas, for topping (optional)


  • Preheat oven to 350 F. Line your muffin tin with liners (paper tend to stick unless you spray with oil).
  • Whisk together eggs, pumpkin, vanilla, stevia (or erythritol), coconut oil, cinnamon, and nutmeg in a medium-sized bowl.
  • In a small bowl, mix together the coconut flour, salt, and baking powder. Then whisk into the pumpkin batter.
  • Evenly divide the mixture in the 6-muffin tin cups.
  • Bake 22-25 minutes (using stevia as the sweetener), or (27-29 minutes using erythritol as the sweetener).
  • Muffins are ready when a toothpick comes out clean.
  • Pop muffins onto a towel or cooling rack, and let them cool completely for optimal fluffy texture.
Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free

Egg, Bacon, + Avocado Bowl

This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!

Egg, Bacon, + Avocado Bowl

Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Servings 1
Calories 378 kcal


  • 2 slices bacon organic, uncured
  • 2 eggs medium to large
  • 1/2 avocado chopped
  • 1 TBSP red onion finely chopped
  • 1 TBSP red bell pepper finely chopped
  • sea salt + pepper to taste


  • Prep all vegetables per the ingredients list
  • Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
  • Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
  • Season with salt and pepper to serve.


Per serving:
32 g fat
14 g carb
23 g protein
*For vegan option, replace eggs with meat-free substitute
Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan
egg bacon avocado bowl breakfast low carb

Egg Broccoli + Turkey Muffins

These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!

Egg Broccoli + Turkey Muffins

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast, lunch, Snack
Servings 6
Calories 102 kcal


  • 1/2 head broccoli
  • 5 eggs medium to large
  • 1 clove garlic minced
  • 1 pinch chili flakes optional
  • 4 slices turkey from deli
  • 1/3 cup cheddar shredded


  • Preheat the oven to 360Β°F(180Β°C).
  • Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
  • Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
  • Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.


Per muffin nutrition:
6 g fat
4 g carb
10 g protein
*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.
Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan

Turmeric Poached Eggs

The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.

turmeric poached eggs breakfast anti-inflammatory

Turmeric Poached Eggs

Prep Time 10 mins
Cook Time 5 mins
Course Breakfast, lunch, Snack
Servings 2
Calories 219 kcal


  • 2 tsp pine nuts
  • 1 3/4 cups fresh spinach
  • 5/8 cup tomatoes halved
  • 1 TBSP olive oil
  • 1 TBSP white wine vingegar
  • 1 tsp ground turmeric
  • 2 eggs medium sized


  • Heat a dry frying pan and toast the pine nuts for 2 minutes, then set aside.
  • In the meantime, heat the oil in a frying pan and stirfry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
  • Bring a pot of water to a boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poach for 3 minutes; repeat with the second egg.
  • Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.


Per serving:
15 g fat
12 g carbs
14 g protein
Keyword Dairy-Free, Gluten-Free, Low-Carb
turmeric poached egg breakfast healing bowls recipe

Raspberry Nice Cream

If you’re looking for a delicious summery treat to cool down, this tart and cool fruity ice cream with a sherbet feel is the best!

Super easy to make, no added sugars (it does have natural sugars in the berries and bananas, but comes with all the fiber goodness), and phytonutrients from these gorgeous raspberries!

*On a side-note, I know lots of readers + clients who aren’t crazy about the seeds in raspberries (myself included). If that’s the case, it’s perfectly fine to sub out the raspberries for blueberries, strawberries, or any other berry that’s frozen and does not have sugar added.


Raspberry Nice Cream

A submlime and sugarfree sorbet-type ice cream for raspberry lovers!

Prep Time 5 mins

Course Dessert, Snack

Servings 4
Calories 84 kcal


  • Food Processor
  • Freezer safe container with lid (for storage)



  • 2 bananas frozen, sliced
  • 1 1/2 cups frozen raspberries
  • 2-3 TBSP milk of choice
  • 2 tsp vanilla extract



  • Place the frozen bananas and raspberries into the food processor, add the vanilla extract and almond milk. Blend until creamy.
  • You may need to add one or two tablespoons of milk, to achieve a thicksmoothie like consistency.Β 
  • Serve immediately (soft-serve) or transfer into a dish or plasticcontainer, cover with a lid and freeze for 2 hours.Β 

Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan

Cottage Cheese + Basil Omelet

This Mediterranean-flared omelet is nothing short of delicious!

*Wanna get a more rich flavor? Sub the cottage cheese for feta!

Cottage Cheese + Basil Omelet

Prep Time 10 mins
Cook Time 10 mins
Course Breakfast, lunch, Snack
Servings 4
Calories 200 kcal


  • 6 eggs large
  • 4 TBSP water
  • 1 TBSP avocado oil or olive oil
  • 1 bunch basil fresh
  • 7/8 cup cottage cheese organic
  • 12 cherry tomatoes


  • Beat the eggs with the water and season with salt and pepper.Β 
  • Heat ΒΌ oil in a frying pan and bake 1 thin omelet, repeat until you have 4 omelets. Keep them warm under aluminumfoil.
  • Chop the basil finely and mix with the cottagecheese.Β Seasonwith freshly ground pepper.Β 
  • Cutthe tomatoes into quarters. Divide the cottage cheese and tomato over theomelets and roll them up. Cut diagonally and serve immediately.


Nutrition per serving:
14 g fat
3 g carb
15 g protein
Keyword Gluten-Free, Low-Carb, Sugar-Free
cottage cheese basil omelet low carb anti-inflammatory breakfast snack

Herby Breakfast Sausages

When you need a savory protein kick to get your day started, these breakfast sausages loaded with herbs do just the trick!

Herby Breakfast Sausage

Prep Time 10 mins
Cook Time 10 mins
Course Breakfast
Servings 4
Calories 56 kcal


  • 9 oz ground pork organic, pastured / or ground chicken or turkey
  • 1 tsp salt and pepper to taste
  • 2 TBSP sage fresh, chopped
  • 2 TBSP basil fresh, chopped
  • 1 TBSP coconut oil extra virgin, unrefined


  • In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages.
  • Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked.
  • Serve hot or store in the refrigerator for later.


Nutrition per piece:
3 g fat
2 g carb
7 g protein
Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free
herby breakfast sausage low carb