I had to jump on this viral video with a gluten-free version and of course add my personal flavor twist.

Baked Feta Pasta
(Serves 4-6 people)

Ingredients:

• 2pints grape tomatoes
• 8oz block of feta cheese
• 6oz black olives
• 1 whole head of garlic
• 2 packs Miracle Noodle fettuccine
• Extra Virgin Olive Oil
• Fresh basil
• Salt
• Black pepper
• Red pepper flakes for garnish (optional)

Instructions:

• Preheat the oven to 400* degrees.
• In an oven safe dish add tomatoes, feta cheese, black olives, whole garlic with the top sliced off.
• Add salt, black pepper and liberally top with olive oil evenly throughout all ingredients.
• Mix the ingredients making sure the tomatoes and olives are evenly coated.
• Place in the oven to bake for 35mins.
• Prepare noodles to packaging instructions and set aside.
• Remove from the oven and carefully take out the garlic and squeeze out of its casing. At this point the garlic is so soft, this will be very easy for you to do. (Be careful as it will be hot)
• Add garlic back to baking dish and mix the ingredients together until it forms a creamy well combined sauce.
• Add the noodles to the creamy mixture and make sure to evenly coat all the noodles.
• Serve, top with red pepper flakes and enjoy!

CHEF’S NOTE: Remember that feta cheese is naturally salty, so go easy on the salt!


Click HERE for step by step video!

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You are what you eat & sip! Therefor, it doesn’t hurt to incorporate nurturing ingredient to improve your immune system, brain function, digestion and overall wellness... so, go ahead, sip to your health.

I personally love golden Milk, I actually enjoy the taste of this healing goodness. I have been making the ingredient mixture myself for the drink for years, I cannot tell you how awesome it’s was to receive this most amazing gift and game changer!

GOLDEN MILK
• 10 oz Unsweetened Almond Milk
•1 scoop Jarrow Formulas Golden Tea Mix {from my friends at the TLC STORE in Fort Wayne, Indiana}

Jarrow Formulas Golden Tea Vegan/Gluten-Free Turmeric Infusion. Can be made with water, milk or plant based milk. However, made with Almond Milk makes it a completely plant based drink.
You can go the rout of a homemade spice mixture, but why do so much extra work, when you have a perfect vegan ready mixed version to choose from!

BENEFITS OF GOLDEN (TURMERIC) MILK
1. Key Ingredients Are Loaded With Antioxidants
The key ingredient in golden milk is turmeric, a yellow spice popular in Asian cuisine, which gives curry its yellow color.
Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties (1Trusted Source).
Antioxidants are compounds that fight cell damage, protecting your body from oxidative stress.
They’re essential to the functioning of your cells, and studies regularly show that diets rich in antioxidants may help lower your risk of infections and disease (2, 3Trusted Source).
Most golden milk recipes also include cinnamon and ginger — both of which have impressive antioxidant properties as well (4Trusted Source, 5Trusted Source).
Summary Golden milk is rich in antioxidants, which help protect cells from damage, fight off disease and infections and contribute to your overall health.

2. May Help Reduce Inflammation and Joint Pain
The ingredients in golden milk have powerful anti-inflammatory properties.
Chronic inflammation is thought to play a major role in chronic diseases, including cancer, metabolic syndrome, Alzheimer’s and heart disease. For this reason, diets rich in anti-inflammatory compounds may reduce your risk of these conditions.
Research shows that ginger, cinnamon and curcumin — the active ingredient in turmeric — have potent anti-inflammatory properties (6Trusted Source, 7Trusted Source, 8Trusted Source).
Studies even suggest that the anti-inflammatory effects of curcumin are comparable to those of some pharmaceutical drugs with none of the side effects (9Trusted Source, 10Trusted Source).
These anti-inflammatory effects may reduce joint pain from osteoarthritis and rheumatoid arthritis.
For instance, one study in 45 people with rheumatoid arthritis found that 500 milligrams of curcumin daily reduced joint pain more than 50 grams of a common arthritis drug or a combination of curcumin and the drug (11Trusted Source).
Similarly, in a 6-week study in 247 people with osteoarthritis, those given ginger extract experienced less pain and required less pain medication than those given a placebo (12Trusted Source).
Summary Turmeric, ginger and cinnamon, the main ingredients in golden milk, have strong anti-inflammatory properties that may reduce inflammation and joint pain.

3. May Improve Memory and Brain Function
Golden milk may be good for your brain, too.
Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells (13Trusted Source).
Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease (14Trusted Source, 15).
Other ingredients may provide benefits as well.
For instance, one of the hallmarks of Alzheimer’s is an accumulation of a specific protein in the brain, called the tau protein. Test-tube and animal studies suggest that compounds in cinnamon may help reduce this buildup (16Trusted Source, 17Trusted Source, 18Trusted Source).
What’s more, cinnamon appears to reduce the symptoms of Parkinson’s disease and improve brain function in animal studies (19Trusted Source).
Ginger may also boost brain function by improving reaction time and memory. Moreover, in animal studies, ginger appears to protect against age-related brain function loss (20Trusted Source, 21Trusted Source, 22Trusted Source).
That said, further human research is needed to fully understand the effects of these ingredients on memory and brain function.
Summary Some ingredients in golden milk may help preserve memory and reduce the decline in brain function from Alzheimer’s and Parkinson’s disease.

4. Curcumin in Turmeric May Improve Mood
It appears that turmeric — more specifically its active compound curcumin — may boost mood and reduce symptoms of depression.
In a 6-week study, 60 individuals with major depressive disorders took either curcumin, an antidepressant or a combination.
Those given only curcumin experienced similar improvements as those given antidepressants, while the combination group noticed the most benefits (23Trusted Source).
Depression may also be linked to low levels of brain-derived neurotrophic factor (BDNF). As curcumin appears to boost levels of BDNF, it may have the potential to reduce symptoms of depression (24Trusted Source).
That said, few studies have been performed in this area and more are needed before strong conclusions can be made.
Summary Curcumin, the active ingredient in turmeric, may help reduce symptoms of depression. However, more research is needed.

5. May Protect Against Heart Disease
Heart disease is the worldwide leading cause of death. Interestingly, cinnamon, ginger and turmeric — the key ingredients in golden milk — have all been linked to a lower risk of heart disease (25Trusted Source).
For instance, a review of 10 studies concluded that 120 mg of cinnamon per day may lower total cholesterol, triglyceride and “bad” LDL levels while raising “good” HDL levels (26Trusted Source).
In another study, 41 participants with type 2 diabetes were given 2 grams of ginger powder per day. At the end of the 12-week study, measured risk factors for heart disease were 23–28% lower (27Trusted Source).
What’s more, curcumin may improve the function of your blood vessel linings — known as endothelial function. Proper endothelial function is important for a healthy heart (28Trusted Source).
In one study, people undergoing heart surgery were given either 4 grams of curcumin or a placebo a few days before and after their surgery.
Those given curcumin were 65% less likely to experience a heart attack during their hospital stay than people in the placebo group (29Trusted Source).
These anti-inflammatory and antioxidant properties may also protect against heart disease. However, studies are small and far between, and more are needed before strong conclusions can be made.
Summary Turmeric, ginger and cinnamon — the main ingredients in golden milk — all have properties that may benefit heart function and protect against heart disease. Still, more studies are needed to confirm these effects.

6. May Lower Blood Sugar Levels
The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels.
For instance, 1–6 grams of cinnamon per day may lower fasting blood sugar levels by up to 29%. Moreover, cinnamon may reduce insulin resistance (30Trusted Source, 31Trusted Source, 32Trusted Source).
Insulin-resistant cells are less able to take up sugar from your blood, so lowering insulin resistance generally lowers blood sugar levels (33Trusted Source, 34Trusted Source).
Cinnamon seems to reduce how much glucose is absorbed in your gut after a meal, which can further improve blood sugar control (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).
Similarly, regularly adding small amounts of ginger to your diet may help lower fasting blood sugar levels by up to 12% (27Trusted Source).
A small, daily dose of ginger may also lower hemoglobin A1C levels by up to 10% — a marker of long-term blood sugar control (27Trusted Source).
That said, the evidence is based on only a few studies, and more research is needed to confirm these observations.
It’s worth noting that most golden milk recipes are sweetened with honey or maple syrup. Blood sugar lowering benefits, if any, are likely only present when drinking unsweetened varieties.
Summary Cinnamon and ginger, two main ingredients in golden milk, may lower blood sugar levels and improve insulin sensitivity. However, more research is needed.

7. May Reduce Your Risk of Cancer
Cancer is a disease marked by uncontrolled cell growth.
In addition to conventional treatments, alternative anti-cancer remedies are being increasingly sought after. Interestingly, some research suggests that the spices used in golden milk may offer some benefits in this regard.
For instance, some test-tube studies attribute anti-cancer properties to 6-gingerol, a substance found in large amounts in raw ginger (39Trusted Source, 40Trusted Source).
Similarly, lab and animal studies report that compounds in cinnamon may help reduce the growth of cancer cells (41Trusted Source, 42Trusted Source, 43Trusted Source).
Curcumin, the active ingredient in turmeric, may also kill isolated cancer cells in a test tube and prevent the growth of new blood vessels in tumors, limiting their ability to spread (44Trusted Source, 45Trusted Source).
That said, evidence on the cancer-fighting benefits of ginger, cinnamon and curcumin in people remains limited.
What’s more, study results are conflicting, and it’s unclear how much of each ingredient needs to be consumed to possibly achieve these benefits (46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
Summary Studies indicate that cinnamon, ginger and turmeric may offer some protection against cancer. However, results are conflicting and additional research is needed.
HEALTHLINE RESOURCES
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8. Has Antibacterial, Antiviral and Antifungal Properties
In India, golden milk is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune-boosting properties.
Test-tube studies suggest that curcumin has antibacterial, antiviral and antifungal properties which may help prevent and fight infections (50Trusted Source).
Although the results of test-tube studies are promising, there is currently no evidence that golden milk reduces infections in people.
Moreover, compounds in fresh ginger may inhibit the growth of some bacteria. Ginger extract may fight the human respiratory syncytial virus (HRSV), a common cause of respiratory infections (51Trusted Source, 52Trusted Source, 53Trusted Source).
Similarly, lab test studies indicate that cinnamaldehyde, the active compound in cinnamon, may prevent the growth of bacteria. In addition, it may help treat respiratory tract infections caused by fungi (54Trusted Source, 55Trusted Source).
The ingredients in golden milk also have strong antioxidant and anti-inflammatory properties which may strengthen your immune system (55Trusted Source).
Summary The ingredients used to make golden milk have antibacterial and antiviral properties which may protect your body from infections. Their antioxidant and anti-inflammatory properties may strengthen your immune system as well.

9. Ginger and Turmeric May Improve Digestion
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper part of your stomach.
Delayed stomach emptying is a potential cause of indigestion. Ginger, one of the ingredients used in golden milk, may help relieve this condition by speeding up stomach emptying in people suffering from dyspepsia (56Trusted Source, 57Trusted Source).
Research further shows that turmeric, another ingredient used to make golden milk, may help reduce indigestion symptoms. Turmeric may also improve the digestion of fat by increasing your production of bile by up to 62% (58Trusted Source).
Finally, studies show that turmeric can help maintain proper digestion and prevent flare-ups in individuals with ulcerative colitis, an inflammatory digestive disorder resulting in ulcers in the gut (59Trusted Source, 60Trusted Source).
Summary Ginger and turmeric, two ingredients in golden milk, may help relieve indigestion. Turmeric may also help relieve symptoms in people with ulcerative colitis.
​
10. Calcium and Vitamin D Contribute to Stronger Bones
Golden milk may contribute to a strong skeleton.
Both cow’s and enriched plant milks are generally rich in calcium and vitamin D — two nutrients essential for building and maintaining strong bones (61Trusted Source).
If your diet is too low in calcium, your body starts removing calcium from your bones to maintain normal calcium levels in your blood. Over time, this makes bones weak and brittle, increasing your risk of bone diseases, such as osteopenia and osteoporosis (62).
Vitamin D contributes to stronger bones by improving your gut’s ability to absorb calcium from your diet. Low levels of vitamin D in your body may thus lead to weak and brittle bones, even if your diet is rich in calcium (62).
Though cow’s milk naturally contains calcium and is often enriched with vitamin D, not all plant milks are rich in these two nutrients.
If you prefer to make your golden milk using a plant-based milk, choose one that is enriched with both calcium and vitamin D for more bone-strengthening benefits.
Summary Golden milk can be rich in calcium and vitamin D depending on the milk you use. Both of these nutrients contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.

Fluffy Gluten-Free Pancakes (serves 2-4)

Ingredients:

• 1 Cup Gluten-Free pancake mix {I use Simple Mills Gluten Free Pancake & Waffle Almond Flour Mix}
• 1 Tbsp Coconut Oil {can substitute with vegetable oil}
• 2 Tbsp Almond Milk {can substitute with water or dairy milk}
• 2 Eggs

Instructions:

1. In a large bowl combine oil, milk and eggs. Add pancake mix and whisk until completely blended.
2. In a lightly greased non-stick skillet or griddle, pour 2 Tbsp of batter per pancake, repeat till all batter is used. 
3. Once the sides start to become golden cooked, flip the pancakes to brown the other side.
4. Serve with butter spread {I use Earth Balance Organic Whipped Buttery Spread - it is plant based and delicious (can substitute with coconut butter or dairy butter)} and topping of your choice. 

Here we used fresh ripe strawberries & pineapple with an added splash of organic honey and a sprinkle of organic powdered sugar, because we like it pretty.

Garlic & Herbs Baked Drumsticks {with spicy dipping sauce}
(Serves 4-6)

Ingredients:

• 3lbs chicken about 14-16 drumsticks 
• Extra Virgin Olive Oil
• Women’s Bean Project Garlic & Herb spice blend (can substitute with garlic and herb seasoning of choice, but this one is perfection)
• Salt & Pepper to taste

Prep:

1. ​Thoroughly coat drumsticks with olive oil
2. Sprinkle with seasoning (2-3 tbsp), salt and pepper
3. Make sure each piece is covered evenly with all ingredients
4. Cover and let sit in fridge for 30 minutes to an hour. You can leave it to sit overnight for a bolder flavor.

Cooking:

• Preheat oven to 375*
• Bake 15 minutes
• Turn chicken over and bake 15 more minutes
• Broil for an additional 6 minutes

Spicy Dipping sauce

Ingredients:

• Mayonaise
• Sriracha sauce

Instructions:

• Always use a 2 to 1 ratio for this dip. Two parts mayo and one part Sriracha.
• Add ingredients to a bow and mix together until smooth and one solid color.

​​You can make this dipping sauce for 1 or 100 as long as you keep the ratio. Feel free to add more Sriracha if you prefer a hotter spice to your dip.

This is our favorite way to get healthy fats and protein nutrition, it is great as a power breakfast dish or a great snack that is both satisfying and energizing.

​Avocado & Egg Toast (serves 1)

• 1 gluten-free slice of multigrain bread
• 1/2 Haas avocado mashed 
• Organic egg over-easy (or however you love your egg)
• Trader Joe's Chile Lime seasoning to taste

Toast bread to your liking, spread mashed avocado, add egg on top and sprinkle with seasoning. 

enjoy!

Spicy Garlic & Ginger Vegan Stir Fry w Grains (serves 4-6)

• 1 Medium Eggplant 
• 1/2 Celery Stalk
• Broccoli
• 3 Large Carrots
• 2 Heads of Bok Choy
• 1/2 Small Chopped Cabbage
• Snow Peas
• Mushrooms
• Brussels Sprouts
• {you can pick up a pre-mix of Sri Fry vegetables}
• 1tbs Organic Fresh Garlic
• 1tbs Organic Fresh Ginger
• 1tbs Virgin Olive Oil
• 1/2tbs Roasted Sesame Oil
• 1.5tbs Gluten Free Soy Sauce
• 1ts Chili Paste / Sriracha
• 4tbs Vegetable Broth/Water

Garnish: 

• Chopped roasted cashews 
• Chopped scallions (green onions) 
• Gochugaru {Korean style red pepper flakes}

In a warm wok or large skillet add Olive Oil, garlic, ginger stir until they start to get golden brown. Add Brussels sprouts, carrots and eggplant with 1tbs vegetable broth, 1/2tbs soy sauce, lower heat to medium, cover and let steam for 5mins.

Uncover to add celery, cabbage, 1/2 tbs soy sauce, 1tbs vegetable broth, mix, cover and let steam for 5mins.

Uncover to add broccoli, mushrooms, bok hoy, snow peas, sesame oil, chili paste, remainder of soy sauce and vegetable broth, stir, cover and let steam for 5mins or until vegetables are to desired tenderness. 

***Learned it from a vegan: Mixing quinoa with rice adds more protein to you dish. Instead of making 2 cups of rice make 1 rice + 1 quinoa, this is a good ratio to make varied sized portions.

Quinoa Brown Rice (serves 4-6)

• 1 cup organic basmati rice 
• 1 cup quinoa 
• 4 cups water
• 1 tsp minced organic fresh garlic
• Pinch of salt

Always remember the 1:2 ration for most types of grains, you'll always use a ratio of 1 cup rice to 2 cups water, which you can scale up or down. (Double-check your rice packaging to be sure.) Feel free to swap in vegetable broth for more flavor.

Bring water to a boil. Stir in grains, garlic and salt. After adding the grains, the temperature of your water will drop significantly, and it'll stop boiling, bring it back to a boil and let dry until water is at same level of gains.

Cover the saucepan and reduce heat to low. Though it will be tempting, DO NOT TAKE OFF THE LID, this is very important! You don't want to mess with the steam. Set a timer for 15mins. At 15mins, uncover and stir the rice making sure your stir well. Cover and cook fro another 10mins. After 10mins, turn of heat and let sit a few minutes. (Cooking brown rice? At 15mins cover and cook for another 15-20mins.)

After it's done, fluff it up. Use a fork to move it around the pot.
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USING A RICE COOKER? This makes it a lot easier. Use the same ratio and throw everything into the rice cooker, which does all the work for you. When the cooker says its ready, let sit and follow the same fluffing instructions. 

Serving Suggestion 
In a bowl, add 1cup of grain mixture to line the bottom of the bowl. Scoop vegetables on top of grains. Garnish with cashews, scallions and a few sprinkles of gochugaru.

*{Feel free to add more soy sauce to taste and chili paste for an eXtra spicy kick.}*

This is a great way to fuel up you body with nutritional energy to start your day as a power breakfast dish or a great snack to propel you through the day.

​Loaded Waffle With Berries (serves 1)

• 1 gluten-free waffle
• 1tbs organic peanut butter
• Handful of organic blueberries
• Handful of organic blackberries

Toast waffle to your liking, spread with peanut butter and add fruit on top, here we use dark berries full of antioxidants.

Feel free to switch up nut butters and berries of you preference.

Our take on a healthy, gluten-free, lactose-free and flavorful Taco Salad!


Steak Taco Salad (serves 1)

• 1 6.0-8.0oz Grass Fed Organic Angus Filet {cooked, seasoned to your liking and cut into cubes}
• 1/2 head of Chopped Organic Romaine Lettuce
• Handful of Fresh Organic Cilantro
• 1 cup Quinoa {cooked and seasoned to liking}
• 3tbs Black Beans
• 3tbs Corn
• 3tbs Salsa or Pico De Gallo
• 2tbs Extra Virgin Olive Oil (EVOO}
• 1tbs White Balsamic Vinegar
• Sea Salt
• Fresh Black Pepper

Mix beans, corn, salsa/pico, EVOO & vinegar in a separate container to create a vinaigrette and set aside.


Start building the salad by layering the ingredients in a bowl. The first layer is a mixture of romaine lettuce and cilantro. Followed by quinoa. Then place the chopped steak atop the quinoa. Top with salsa vinaigrette. Salt and pepper to taste.


You can change the recipe to a Family Style size version by simply multiplying each ingredient times the amount of people that will be sharing the salad. Layer all ingredients in an extra large serving bowl to set at center of dinner table.

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Vegan Option*
Substitute steak with grilled: eggplant, portobello mushrooms, green & yellow zucchini or tempe/tofu.

~ We highly suggest that organic ingredient are used as they provide a higher nutritional impact to our overall health.