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 vegetarian quiche

• Holiday “loaded” breakfast cookie

• 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

• 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

• Italian chopped salad (California Pizza Kitchen copycat)

• Low-Carb Broccoli Salad

• Mediterranean tuna + bean salad

Lunches + Dinners

• 25 Slow Cooker recipes ebook

• Banh mi bowls

• Braised short ribs with lupin “polenta”

• Broccoli beef

• 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 tinga with low carb sopes

• Chili mac

• Crab Cakes

• Creamy Tuscan chicken

• 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

• One pan shrimp saganaki with roasted tomatoes and melty feta

• Orange chicken

• Pizza boats

• Pot pie with bacon biscuits

• Red Thai curry (homemade)

• Spaghetti + meatballs

• Tamale pie

• Tikka masala meatballs

• Thai chicken meatball soup

• Tom ka gai soup

• Tomato herb galette

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

• Fall spice muffins

• Key lime pie

• Lemon blueberry muffins

• Lemon loaf with lemony icing

• Mexican hot cocoa ice cream

• Millionaire bars

• Mint chip ice cream - 2 versions!

• Monkey bread

• Pumpkin bread

• Pumpkin “cheesecake”

• Pumpkin pecan pie

• Pumpkin spice cookies

• Saffron cardamom ice cream

• Strawberry cheesecake ice cream

• Strawberry shortcake

• Sugar-free syrup (homemade!)

• Tri-tip with Chimichurri

• Vanilla ice cream with chocolate chunks

• Zucchini muffins

Bread + Crackers

• Cinnamon rolls

• Corn biscuits

• Keto croissants

• Focaccia bread

• Paleo “loaded” stuffing

• Pumpkin bread

• Tortillas: cassava + lupin

• Traditional cornbread dressing

• Use it for everything flatbread

Snacks

• Chex mix makeover: “Snax Mix”

• Chia seed crackers

• Garlic hummus

• Lupin dip

• Olive tapenade

• Peanut butter cups

• Protein soft pretzels

• Rosemary spiced nuts

• Snickerdoodle protein balls

• Spinach and artichoke dip

• Super seed sprinkle

Beverages

• Healthy dairy-free eggnog

• Gingerbread syrup

• Peppermint chocolate syrup

• Thai iced tea

Sides

• Asparagus with Romesco Sauce

• Brussels sprouts, bacon and chestnuts

• Celery root and cauliflower mash

• Chili mac

• Cranberry cherry sauce

• Green bean and mushroom casserole

• Roasted root vegetables

• Sweet potato and squash casserole

Menus

• 25 Slow Cooker recipes ebook

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

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

• Thanksgiving Menu

• 7-day Blood Sugar Friendly Meal Plan

Resources

eBooks + meal plans

• Cookies + Sweet Treats free 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

• 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

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

• Photo diary: 12 almost instant breakfasts

• 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 detox we do quarterly

• 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

• The inside out approach to radiant skin: an interview with Rachel Draper

knowledge is power

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

• Does saturated fat really cause heart disease? what science says about cholesterol

• Is sugar bad for you?

• Top 3 sweeteners for metabolic health

• 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

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!

Thank you🧡

This newsletter wouldn’t be possible without YOU! A huge THANK YOU to all who support my work here on Substack.

🧡P.S.

If you know someone with pre-diabetes, diabetes, PCOS, metabolic syndrome, or anyone eating for blood sugar balance, low carb, keto, grain-free, gluten-free, or just eating whole food for better health, will you forward my Substack to them? I would love it if you would share my page with a friend or restack to your notes. Thank you!

🧡Beth

I add links to make it easier for you to find things. Some links are affiliate links, and some are not. With affiliate links, the price stays the same for you, but I may earn a few cents.