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

• Creamy baked eggs

• Flax bread with avocado and poached eggs

• Gruyere Sun-Dried Tomato Egg Muffins

• Healthy high-fiber pancakes

• 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

• 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

Meals

• 25 Slow Cooker recipes ebook

• Broccoli beef

• Chicken + lentils + veg: one pan meal!

• 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 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

• Tikka masala meatballs

• Thai chicken meatball soup

• Tomato herb galette

Sweet Treats

• Almond flour + yogurt + olive oil cake

• Apple crumble with coconut cream

• Apple muffins

• Chocolate cream pie

• Cinnamon rolls

• Cranberry cherry sauce

• Cranberry pecan biscotti

• 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

• 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

• Chia seed crackers

• Garlic hummus

• Lupin dip

• Olive tapenade

• Peanut butter cups

• Rosemary spiced nuts

• Snickerdoodle protein balls

• Spinach and artichoke dip

Beverages

• Healthy dairy-free eggnog

• Gingerbread syrup

• Peppermint chocolate syrup

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

• Thanksgiving Menu

• 7-day Blood Sugar Friendly Meal Plan

Resources

• Amanda Newman, functional nutritionist

• Building a Healthy Plate

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

• Cookies + Sweet Treats free downloadable ebook for paid subscribers

• Coupon round-up

• Creating a Blood Sugar Friendly Pantry

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

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

• 7-day Blood Sugar Friendly Meal Plan

• From my Kitchen to yours, unlock Metabolic Health with CGM-verified recipes

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

• Healthy aging tips from my 82 year old parents

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

• Intermittent Fasting Complete Guide + Recipes to break your fast

• Part 1: Real Food Made Simple

• Part 2: A Healthy Eating Blueprint

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

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

• Thanksgiving week- feeding a crowd

• Traveling and eating for metabolic health (Cabo edition)

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

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

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

• Why is Blood Sugar Balance important?

• 25 Slow Cooker recipes ebook

• 62 Nutritionist approved foods from Expo West 2025

Guests

• Abby Cooper

• Amanda Newman, functional nutritionist

• Andrea Dahr of Switch Natural

• Dr. Annie Fenn of Brain Health Kitchen

• Dr. Ariana Ebrahimian, functional dentist

• Dr. Kelly Casperson, urologist, menopause, and sexual wellness

• Dr. Lola Maclean, gut health

• Dr. Michelle Davenport

• Dr. Noor Al-Humaidhi, menopause

• Karina Baloleanu: Q and A + feeding children real food

• Melissa Hsu of Healthy Elephants

Ways to connect with me!

Instagram, my website, email, make an appointment for custom meal planning, 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.