Achieve wellness, one bite at a time

Author: Rosanne Walsh

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

This colorful plant-based stir-fry checks all the boxes: crispy tofu, plenty of vegetables, satisfying plant protein, fiber, healthy fats and a creamy savory sauce.
The tofu gets tossed with arrowroot starch and air-fried until crisp—giving you that restaurant-style texture without deep frying. Red cabbage, snow peas and carrots add crunch, color and fiber, while a creamy cashew-almond butter sauce pulls everything together.
Serve it as is for a lighter meal or over brown rice, quinoa or another whole grain for a more substantial dinner.
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Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 14- ounce block extra-firm tofu drained and pressed
  • 1½ tablespoons arrowroot starch
  • 1 tablespoon reduced-sodium tamari or soy sauce
  • 1 teaspoon toasted sesame oil
  • ¼ teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil or avocado oil
  • 3 cups thinly sliced red cabbage
  • 2 cups snow peas
  • 1½ cups shredded carrots
  • 3 cloves garlic minced
  • 2 teaspoons black sesame seeds
  • 2 scallions thinly sliced, optional
  • 2 tablespoons natural cashew butter
  • 2 tablespoons natural almond butter
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh lime juice
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon freshly grated ginger
  • 2 –4 tablespoons warm water to thin
  • ½ teaspoon sriracha or chili-garlic sauce optional

Method
 

  1. Prepare the tofu. Pat the pressed tofu dry and cut it into approximately 1-inch cubes. Place in a bowl and gently toss with tamari and sesame oil. Sprinkle with the arrowroot starch and black pepper and toss again until the tofu is lightly and evenly coated.
  2. Air-fry until crispy. Preheat the air fryer to 400°F. Arrange the tofu in a single layer, leaving some space between the pieces. Air-fry for 12–15 minutes, shaking the basket halfway through, until the tofu is golden and crisp.
  3. Make the sauce. Whisk together the cashew butter, almond butter, tamari, rice vinegar, lime juice, sesame oil, honey or maple syrup, ginger and optional sriracha. Add warm water, 1 tablespoon at a time, until the sauce is smooth and pourable. Set aside.
  4. Stir-fry the vegetables. Heat the oil in a large skillet or wok over medium-high heat. Add the red cabbage and cook for about 2 minutes. Add the snow peas and carrots and stir-fry for another 2–3 minutes. You want the vegetables brightly colored and crisp-tender rather than overly soft.
  5. Add the garlic. Add the minced garlic and cook for about 30–60 seconds, stirring constantly.
  6. Bring everything together. Reduce the heat to low. Add the crispy tofu to the skillet, followed by about three-quarters of the cashew-almond sauce. Toss gently until the tofu and vegetables are coated. Add additional sauce as desired.
  7. Finish. Sprinkle with black sesame seeds and optional scallions. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 4 servings and excluding rice or other grains:
  • Calories: ~380
  • Protein: ~19 g
  • Carbohydrates: ~27 g
  • Dietary Fiber: ~7 g
  • Total Fat: ~24 g
  • Saturated Fat: ~3.5 g
  • Total Sugars: ~9 g
  • Sodium: ~600 mg
Nutrition information is an estimate and will vary based on the tofu, nut butter and tamari brands used.
Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Skip the high-sugar, low-fiber packaged energy bars and make a batch of these nutrient-dense breakfast cookies instead.
Naturally sweetened with banana and dates, these cookies combine whole-grain oats, nuts, seeds and natural peanut butter for a satisfying combination of fiber, healthy fats and plant-based protein. One end gets dipped in dark chocolate for just enough indulgence without turning them into a sugar-loaded dessert.
They're easy to grab on your way out the door, pack in a lunchbox, or enjoy as an afternoon or pre-workout snack. They're also a great make-ahead option for busy mornings.
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Course: baked goods, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1½ cups rolled oats
  • 2 tablespoons pumpkin seeds
  • 1 tablespoon ground flaxseed
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ⅓ cup + 1 tablespoon chopped dates
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon fine sea salt
  • ¼ cup natural peanut butter
  • 1 medium ripe banana mashed
  • 1 tablespoon honey
  • 2 ounces 70–85% dark chocolate chopped
  • ½ teaspoon coconut oil optional, for a smoother chocolate coating

Method
 

  1. Preheat the oven. Heat oven to 350°F. Line a large baking sheet with parchment paper.
    Combine the dry ingredients. In a large bowl, stir together the oats, pumpkin seeds, ground flaxseed, almonds, walnuts, dates, chia seeds, cinnamon and salt.
    Combine the wet ingredients. In a separate bowl, mash the banana well. Add the peanut butter and honey and stir until smooth.
    Make the dough. Add the banana mixture to the oat mixture and stir until everything is evenly incorporated. Let the mixture sit for about 5 minutes so the oats, flax and chia can absorb some of the moisture.
    Shape the cookies. Divide the mixture into 15 portions and place on the prepared baking sheet. Use your hands or the back of a spoon to firmly press each portion into a cookie about ½-inch thick. These cookies won't spread much during baking, so shape them before they go into the oven.
    Bake. Bake for approximately 15 minutes, or until the edges are lightly golden. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack. Cool completely before dipping.
    Melt the chocolate. Place the dark chocolate and optional coconut oil in a microwave-safe bowl. Microwave in 20-second intervals, stirring between each, until just melted and smooth.
    Dip. Dip one end of each cooled cookie into the melted dark chocolate, allowing any excess chocolate to drip back into the bowl.
    Set. Return the cookies to the parchment-lined baking sheet and allow the chocolate to set completely. For faster setting, refrigerate for about 10–15 minutes.

Notes

Estimated Nutrition Facts

Per cookie, based on 15 cookies:
  • Calories: ~140
  • Protein: ~4 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~8 g
  • Saturated Fat: ~2 g
  • Total Sugars: ~7 g
Nutrition information is an estimate and will vary depending on the brands of peanut butter and dark chocolate used and the size of the banana and dates.
Fennel Olive Celery Salad

Fennel Olive Celery Salad

Fennel Olive Celery Salad

If you love the simple, vegetable-forward salads that have made New York’s Via Carota so popular, this one is for you. Inspired by that same rustic Italian approach to salad—where a handful of really good ingredients are allowed to shine—this version combines crisp fennel and celery with buttery Castelvetrano olives and thinly sliced red onion.
Everything gets tossed in a simple lemon and extra-virgin olive oil dressing. The result is crunchy, bright, briny and incredibly fresh. It’s the kind of salad that proves you don’t need a long ingredient list—or even lettuce—to make vegetables exciting.
Fennel brings a subtle sweetness and hint of anise, celery adds serious crunch, and Castelvetrano olives provide a mild, buttery saltiness that balances the acidity of fresh lemon. Serve it alongside grilled fish or chicken, add white beans for a more substantial plant-forward lunch, or put it on the table as part of an Italian-inspired spread.
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Servings: 4 people
Course: Salad, Side Dish
Cuisine: Mediterranean
Calories: 165
Ingredients Method Notes

Ingredients
  

  • 1 large fennel bulb trimmed and very thinly sliced
  • 4 large celery stalks thinly sliced on the diagonal
  • ¾ cup pitted Castelvetrano olives halved or roughly torn
  • ¼ small red onion very thinly sliced
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • ½ teaspoon finely grated lemon zest
  • ¼ teaspoon kosher or sea salt plus more to taste
  • Freshly ground black pepper
  • 2 tablespoons roughly chopped fennel fronds or celery leaves optional

Method
 

  1. Prep the vegetables. Remove the stalks from the fennel bulb, reserving some of the fronds if you'd like to use them as a garnish. Cut the bulb in half, remove the tough core and slice the fennel as thinly as possible. A mandoline works especially well here.
  2. Build the salad. Add the fennel to a large bowl along with the sliced celery, Castelvetrano olives and red onion.
  3. Make the lemon dressing. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, lemon zest, salt and several grinds of black pepper.
  4. Toss. Pour the dressing over the vegetables and toss well so everything is lightly coated.
  5. Let the flavors mingle. Allow the salad to sit for about 5–10 minutes before serving. This takes a little of the sharpness out of the onion while allowing the fennel and celery to absorb the lemony dressing without losing their crunch.
  6. Finish and serve. Taste and adjust with additional lemon, salt or pepper if needed. Scatter fennel fronds or celery leaves over the top and serve.

Notes

Approximate Nutrition Per Serving

Calories: 165
Protein: 2 g
Total Carbohydrate: 11 g
Dietary Fiber: 4 g
Total Sugars: 4 g
Total Fat: 14 g
Saturated Fat: 2 g
Sodium: ~350 mg*
*The sodium content can vary considerably depending on the brand of Castelvetrano olives and whether they are rinsed before using.
Grain Free Coconut Granola

Grain Free Coconut Granola

Grain-Free vs. Traditional Granola: Which Is Right for You?

Granola is a breakfast and snack staple—but not all granolas work the same way in the body. One of the most common questions I hear is whether grain-free granola is actually better than traditional oat-based granola.

The short answer? It depends on your body, your goals, and how you’re using it.

Let’s break it down so you can decide what makes the most sense for you.

Why Some People Choose Grain-Free Granola

Grain-free granolas are typically made with nuts, seeds, and coconut instead of oats or other grains. This changes how they digest and how they impact blood sugar.

1. Blood Sugar Stability

Grain-free granola is naturally lower in carbohydrates and higher in fat and fiber. For many people, this means:

  • Fewer blood sugar spikes
  • Less mid-morning energy crash
  • Better appetite control

This can be especially helpful for individuals with:

  • Insulin resistance or prediabetes
  • PCOS
  • Perimenopause or menopause
  • A history of feeling shaky or hungry soon after carb-heavy breakfasts

2. Digestive Comfort

Even gluten-free oats can be irritating for some people.

Grain-free granola may be a better fit if you experience:

  • Bloating or gas after eating grains
  • IBS symptoms triggered by oats
  • Sensitivity to gluten (even without celiac disease)
  • The need for a short-term elimination diet

Because it skips grains altogether, many people find grain-free granola easier on their gut.

3. Longer-Lasting Fullness

Grain-free granola tends to be more calorie-dense, but also more satiating.

Thanks to its higher fat content:

  • Smaller portions feel satisfying
  • Hunger stays away longer
  • It works well as a topping rather than a bowl-sized serving

This can be useful for anyone trying to reduce constant snacking or manage cravings.

4. Simpler Ingredient Lists

Homemade or minimally processed grain-free granolas often avoid:

  • Refined flours
  • Added fillers
  • Industrial seed oils

This makes them appealing for people who prefer whole-food ingredients and less processing overall.

Why Traditional Oat-Based Granola Still Has a Place

Grain-free doesn’t automatically mean better for everyone. Traditional granola—especially when made with quality ingredients—can absolutely be part of a healthy diet.

1. Gut-Healthy Fiber

Oats contain beta-glucan, a type of soluble fiber that can:

  • Support gut health
  • Help lower LDL cholesterol
  • Improve insulin sensitivity in some people

For those who tolerate oats well, this fiber can be a real benefit.

2. Better Fuel for Active Lifestyles

Traditional granola provides more carbohydrates, which can be helpful for:

  • Athletes
  • Dancers
  • Runners
  • Highly active teens or college students

In these cases, the extra carbs support energy demands rather than causing crashes.

3. More Affordable and Accessible

Oats are widely available and budget-friendly, making traditional granola:

  • Easier to find
  • Less expensive to make or buy
  • Familiar and comforting

For many people, this makes oat-based granola a practical choice.

Grain-Free vs. Traditional: A Quick Comparison

Grain-Free GranolaTraditional Granola
Lower carbohydrateHigher carbohydrate
Higher fatHigher fiber
Smaller portion sizeLarger portion size
Blood sugar friendlyEnergy boosting

Neither option is “better”—the best choice depends on how your body responds.

How I Recommend Using Granola

Rather than thinking of granola as a cereal, I often suggest:

  • Grain-free granola as a topping or snack
  • Traditional granola as fuel or part of a balanced meal

Whichever you choose, pairing granola with protein (Greek yogurt, skyr, soy yogurt) and fiber (berries, chia, flax) helps create better blood sugar balance and longer-lasting energy.

The Bottom Line

Choosing between grain-free and traditional granola isn’t about rules—it’s about listening to your body.

If you feel better with stable energy and smaller portions, grain-free may be a great fit. If you tolerate oats well and need more fuel, traditional granola can absolutely work.

The best granola is the one that supports your digestion, energy, and lifestyle.

If you’d like help choosing or making a granola that fits your health goals, feel free to reach out or explore my favorite recipes and nutrition resources.

Grain Free Coconut Granola

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Servings: 8
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 1½ cups flaked coconut
  • ½ cup raw almonds roughly chopped
  • ½ cup cashews roughly chopped
  • ½ cup walnuts roughly chopped
  • ½ cup pumpkin seeds
  • 1 tbsp flax seeds
  • 1 tsp cinnamon
  • ½ tsp sea salt
  • ¼ cup maple syrup
  • 1 tbsp olive oil
  • 1 tsp vanilla

Method
 

  1. Preheat oven to 320 convection. Line a baking sheet with parchment paper.
  2. Add dry ingredients to a bowl and mix well.
  3. Add wet ingredients to a small bowl and stir to combine.
  4. Pour over dry ingredients and stir WELL to combine.
  5. Spread in an even layer onto parchment paper.
  6. Bake for 20 minutes, turn the pans and bake for another 5-10 minutes. Keep a close eye as you don’t want it to burn. The granola will turn a golden brown which is what you want!
  7. Let it cool completely before breaking it apart with your hands.
  8. Place in mason jars and try not to eat it all at once!

Notes

Nutrition Facts

Serving size: ⅛ of recipe
Per serving
  • Calories: ~275 kcal
  • Protein: ~6 g
  • Total Fat: ~20 g
  • Carbohydrates: ~20 g
  • Fiber: ~4 g
  • Total sugars: ~9 g [added sugars (maple syrup): ~7 g]
  • Net Carbs: ~16 g
  • Sodium: ~115 mg
Brownie Balls

Brownie Balls

I just can’t keep these in stock, so the recipe is on repeat in my kitchen. To any mom of a growing teen: perfect energy and nutrient dense snack for in between school and sports when they want something that tastes good and will give them some fuel to power through until dinner. Ingredients are easy to keep stocked in the pantry and the balls don’t take long to make – just need a good blender or food processor- Vitamix is what I use. You may sneak a few and here in there when craving a sweet without the wheat.

Brownie Balls

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Course: Snack
Ingredients Method

Ingredients
  

  • 2 cups pitted dates
  • 1/2 cup nut butter of choice
  • 1 1/2 cup old fashioned rolled oats
  • 6 tablespoons dark chocolate chips
  • 2 tablespoon chia seeds
  • 1/4 teaspoon kosher salt
  • 6 tablespoons cocoa powder
  • 1 tablespoon MCT oil

Method
 

  1. Place the dates in the bowl of a food processor fitted with a steel blade or high speed blender like a Vitamin
  2. Pulse until the dates break into small bits and form a ball
  3. Add the MCT oil, oats, cocoa, nut butter, chocolate chips, chia seeds, and salt.
  4. Pulse until mixture is smooth.
  5. At this point, the dough will look like crumbs, but when you scoop into your hand and press to roll it into a ball, it should hold together
  6. Roll into balls and store in the fridge or freezer