recipe + resources index

find all of my Nest Wellness recipes + resources in one place!

a brand new index for all of my Substack posts to make them easy to find!

free of gluten, grain, refined sugar, dairy (or with subs), low carb + blood sugar friendly

Breakfast

• Almond flour yeast coffee cake

• Breakfast biscuits

• Breakfast cookies: the original

• Breakfast brownies

• Cinnamon apple breakfast cookies

• Creamy baked eggs

• Egg recipe roundup

• Flax bread with avocado and poached eggs

• Granola (or trail mix)

• Gruyere Sun-Dried Tomato Egg Muffins

• Healthy high-fiber pancakes

• High protein savory scones

• High protein vegetarian quiche

• Holiday “loaded” breakfast cookie

• Lemon blueberry breakfast cookies

• Lemon blueberry scones

• Mom’s Granola with Yogurt & Clementines

• No Oats complete guide

• No Oats with kefir and warm water, topped with nut butter or chopped nuts and berries

• Savory protein scones

• Sausage and egg casserole

• Sheet pan pancakes

• Yogurt (unsweetened) with nuts, grain-free granola, and berries

• 15 blood sugar-friendly breakfasts

Salads

• Citrus Salad with Fennel and Olives

• Chicken chickpea salad with harissa dressing

• Chicken salad

• Italian chopped salad (California Pizza Kitchen copycat)

• Low-Carb Broccoli Salad

• Mediterranean tuna + bean salad

• Winter spoon salad with lemony yogurt tahini dressing

Soups

• Bone broth the easy way + 5 soup recipes

• Cheeseburger soup

• Green blender soup

• Taco soup

• Thai chicken meatball soup

• Tom ka gai soup

Lunches + Dinners

• 25 Slow Cooker recipes ebook

• Baja seafood bake

• Banh mi bowls

• Blackened fish taco bowls

• Braised short ribs with lupin “polenta”

• Broccoli beef

• Build a Bowl Framework for blood sugar + metabolic health

• Carnitas (slow cooker)

• Chicken and coconut curry noodle salad with sesame dressing

• Chicken + lentils + veg: one pan meal!

• Chicken or pork satay with Thai peanut sauce, cucumber relish

• Chicken salad sandwiches

• Chicken tinga with low carb sopes

• Chickpea salad

• Chili mac

• Chili pie

• Crab Cakes

• Creamy mushrooms and meatballs with cauli rice

• Creamy Tuscan chicken

• Green goddess chicken cobb

• Honey walnut shrimp

• Kung Pao chicken

• Lasagna roll-ups

• Mac and cheese

• Mediterranean baked pasta

• Mediterranean tuna + bean salad

• Million-dollar spaghetti casserole

• Miso salmon

• Moo shu pork stir fry

• Mushrooms + meatballs with cauli rice

• One pan shrimp saganaki with roasted tomatoes and melty feta

• Orange chicken

• Peanutty chicken and broccoli with scallion cauli rice

• Pizza boats

• Pizza crusts X 4!

• Pot pie with bacon biscuits

• Red Thai curry (homemade)

• Spaghetti + meatballs

• Tamale pie

• Thai larb lettuce cups

• Tikka masala meatballs

• Tomato herb galette

• Tri-tip with Chimichurri

Sweet Treats

• 2 ingredient fudge

• Almond flour + yogurt + olive oil cake

• Almond joy macaroons

• Apple crumble with coconut cream

• Apple muffins

• Caramel apple galette

• Carrot cake

• Chocolate cream pie

• Cinnamon rolls

• Cranberry cherry sauce

• Cranberry pecan biscotti

• Dessert roundup (40 recipes)

• Fall spice muffins

• Key lime pie

• KIND bars dupe

• Lemon blueberry muffins

• Lemon loaf with lemony icing

• Mexican hot cocoa ice cream

• Millionaire bars

• Mint chip ice cream - 2 versions!

• Monkey bread

• Peanut butter sandwich cookies (do si do copycat)

• Pumpkin bread

• Pumpkin “cheesecake”

• Pumpkin pecan pie

• Pumpkin spice cookies

• Saffron cardamom ice cream

• Sticky toffee pudding

• Strawberry cheesecake ice cream

• Strawberry shortcake

• Sugar-free syrup (homemade!)

• Thin mint cookies

• Twix cookies

• Vanilla ice cream with chocolate chunks

• Zucchini muffins

Bread + Crackers

• Cinnamon rolls

• Cheesy protein “biscuit” crackers

• Corn biscuits

• Keto croissants

• Focaccia bread

• Paleo “loaded” stuffing

• Pumpkin bread

• Savory protein scones

• Tortillas: cassava + lupin

• Traditional cornbread dressing

• Use it for everything flatbread

Snacks

• Chex mix makeover: “Snax Mix”

• Chia seed crackers

• Downloadable snack list at the bottom of this post

• Garlic hummus

• KIND bar copycat

• Lupin dip

• Olive tapenade

• Peanut butter cups

• Protein soft pretzels

• Rosemary spiced nuts

• Snickerdoodle protein balls

• Spinach and artichoke dip

• Super seed sprinkle

Beverages

• 10 coffee syrups!

• Bone broth the easy way + 5 soup recipes

• Healthy dairy-free eggnog

• Healthy low sugar mocktails

• Gingerbread syrup

• Peppermint chocolate syrup

• Thai iced tea

Sides

• Asparagus with Romesco Sauce

• Brussels sprouts, bacon and chestnuts

• Celery root and cauliflower mash

• Chickpea salad

• Chili mac

• Cranberry cherry sauce

• Green bean and mushroom casserole

• Roasted root vegetables

• Sweet potato and squash casserole

Menus

• 25 Slow Cooker recipes ebook

• 3 Thanksgiving or Holiday menus (30 recipes!)

• Build a grazing board as a meal

• Game day round-up of recipes! for picnics, potlucks, and parties

• Healthier Halloween treat swaps + Halloween menu

• Spring Brunch menu

• Spring + Easter: 21 recipes/6 menu ideas!

• Thanksgiving Menu

• 7-day Blood Sugar Friendly Meal Plan

Resources

eBooks + meal plans

• Cookies + Sweet Treats downloadable ebook

• 25 Slow Cooker recipes ebook

• 62 Nutritionist approved foods from Expo West 2025

• 7-day Blood Sugar Friendly Meal Plan

healthy eating

• Are you metabolically healthy?

• Part 1: Real Food Made Simple

• Part 2: A Healthy Eating Blueprint

• Part 3: Healthy Pantry Staples I have on auto-ship

• Build a Bowl Framework for blood sugar + metabolic health

• Building a Healthy Plate

• Creating a Blood Sugar Friendly Pantry

• Fiber: the Unsung Hero of Metabolic Health (recipe roundup)

• Healthy Pantry Reset 2025: A Complete Guide to Removing Processed Foods

• Intermittent Fasting Complete Guide + Recipes to break your fast

• Keep blood sugar stable while traveling: New Orleans

• Photo diary: 10 minute meals + shopping list to print

• Photo diary: 12 almost instant breakfasts

• Photo diary: eating for peri + menopause

• Photo diary: how to get 30 grams of protein

• Photo diary: how to hit 30g fiber a day without metamucil

• Photo diary: the easy gut health habit

• Reset and Recharge: the 7 day reset we do quarterly

• Surgery diet: what to eat before and after

• What Dr. B and I prep Sunday for Healthy Meals all week long

healthy living

• 8 habits I swear by as a midlife menopause nutritionist

• Before you pop that supplement

• Colonoscopy Confidential: a sugar-free, more holistic prep

• Healthy aging tips from my 82 year old parents

• Low glycemic for longevity: your guide

• Simple clean skincare

knowledge is power

• Fiber and blood sugar - part 1 + 2: beyond digestion + your daily fiber blueprint

• Is sugar bad for you?

• The cholesterol paradox: why people with HIGH cholesterol live longer

• Top 3 sweeteners for metabolic health

• What is a CGM and should you try one?

• What is Metabolic Flexibility, and why is it important?

• Why is Blood Sugar Balance important?

• a gift guide: something they want, something they need, something to wear, something to read

more resources

• The Blood Sugar Method- 8-week, do at your own pace course + membership

  book your place!

• Coupon round-up

• Holiday gift guide 2025

Find all Expert Q&A’s here:

Ways to connect with me!

Instagram, my website, email, join my course The Blood Sugar Method, become a founding member, and get a free 45-minute consult, or message me here on Substack!

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