For the LOVE of Carbs! Tomato, Onion, and Egg Buckwheat Penne

Super easy and delicious Tomato Egg Onion Penne with buckwheat pasta. Buckwheat is not really wheat, but a seed. It’s a great gluten free substitute for your regular pasta and doesn’t turn to mush like the other corn or rice pasta. Okay, I’ll explain more below. Keep reading!

Delicious Tomato and Egg Buckwheat Penne. A super easy gluten free and dairy free pasta dish that's perfect for those who are new to gluten free or are looking for a healthier pasta/carb alternative!

Oh carbs, it’s such a confusing topic, no? But I will say this. We enjoy carbs! Gluten free of course. And depending on the amount of training or what the body needs, we shift the amount of carbs eat, the type we eat (grain free and pseudograins that are gluten free), and when we eat them. I don’t believe in a diet plan, but more “feedback” from the adrenals and the body. This is especially true when my husband is doing high volume or high intensity training. Um, which is now.

So here we are. Needing to feed the adrenals. Trying to not eat too much grain but also needing more than normal. Hence the buckwheat. Gosh i love buckwheat. It’s the best kind of pseudograins if you ask me. Probably because it’s not really a grain, but a seed, from the rhubarb plant. For those with healthy hormones and guts, buckwheat is well tolerated, especially if it’s soaked or fermented. Buckwheat also contain significant amounts of protein and a significant levels of other nutrients (especially B vitamins and iron).

Delicious Tomato and Egg Buckwheat Penne. A super easy gluten free and dairy free pasta dish that's perfect for those who are new to gluten free or are looking for a healthier pasta/carb alternative! www.cottercrunch.comOne last tip and trick for this super easy and healthy dish —>   USE EGG YOLK vs cheese if you can’t handle dairy! Yes, that’s how we add in more good fats and Choline without the dairy. Hard boiled or soft boiled egg crumbled on top melts into the tomato pasta and makes it creamy. Shhh… don’t share my trick. It’s a Sherpa Wife move, for sure! Note: I found the Penne Pasta at Safeway but you can also buy spirals here.

5.0 from 1 reviews
Gluten Free Tomato, Onion, and Egg Penne
Prep time
Cook time
Total time
Recipe type: pasta (GF)
Serves: 4-6
  • 10oz bag of buckwheat penne pasta
  • 6oz tomato paste
  • ⅓ cup diced white onion
  • ¼ cup finely diced red onion
  • ¼ cup diced pepper or celery works too
  • 1 egg
  • 3 tbsp olive oil
  • 2 hard boiled egg yolks
  • ½ tsp minced garlic
  • ¼ tsp each of sea salt and black pepper
  • ½ tsp paprika or chili pepper
  • 1 tsp dried basil
  • optional add ins- sausage, chicken, shrimp, tofu. All work great.
  1. First sauté your onions and peppers (or celery) in 1 tbsp olive oil with garlic. Once they are almost cooked, set aside. Then boil you penne pasta, drain, and add in the rest of your olive oil. Mix well. Crack an egg into the pasta and mix. Then add in your tomato paste, seasonings, and the rest of your onion/pepper/garlic mix. Stir until egg yolk in cooked through. Feel free to add in sausage or a protein here too! It's great with venison meat.
  2. Serve our pasta and crumble hard boiled egg on top with any extra chili pepper or red onion.

Delicious Tomato and Egg Buckwheat Penne. A super easy gluten free and dairy free pasta dish that's perfect for those who are new to gluten free or are looking for a healthier pasta/carb alternative!

Alright, bottom line, buckwheat is great to experiment with for active kids, athletes, etc. So are carbs! Oh for the love of carbs!

Interested in learning more about gluten free grains? I’ve posted a lot on my Gut Health and Nutrition Pinterest board. Take a look!

Follow Lindsay – Cotter Crunch’s board Gut Health & Nutrition on Pinterest.

That being said, go make this for your Valentine, but maybe go easy on the onions, right? LOL!

Favorite Gluten free pasta? Happy LOVE weekend!


Don’t Break the Bank! 5 Budget Friendly Gluten Free Meals

Now that the holidays have passed, we’re all broke, right? Just kidding (kinda). But if you are like us, you are definitely scaling back on “wants” and focusing more on the “needs.” With our lifestyle and active jobs, we definitely NEED to focus on REAL (gluten free) food to fuel us!

I often hear people say …. “but eating gluten free is so expensive, right?”

And you know what? It definitely can be unless you learn to shop right.

Once you know that, it’s actually, it’s quite affordable! All you need to learn are a few helpful tips!

Budget Friendly gluten Free meals - #glutenfree #pathToFit

Tips like….

  • Don’t (always) buy the prepackaged GF foods, stick with real food first if you can. We still like to try out new GF brands and ready made meals from time to time (like when traveling) but we try to focus mainly on REAL food. 
  • Stick with only a few carbs and rotate them. Try rice, polenta, potatoes quinoa, squash, plantains, fruit, and beans as your main carb source.

Texas Style Salmon and Pork Paella - cottercrunch

  • Use protein (like eggs) in various dishes.
  • Recycle ingredients from a meal (more on this below!)
  • Make your own snacks, and trail mix. Unless they are on sale at whole foods –> THEN TAKE ADVANTAGE! haha. 
  • Frozen veggies, use them, again and again!
  • Support local. They usually have great deals on produce anyway. I always check out the local finds at my whole foods as well. 
  • Shop the outer aisles, like produce,  butchery, seafood, dairy, etc. And if you scam the aisles twice through, you might find some sales you missed the first time around.
  • Extra fit tip –> I like to where my  fitness tracker (vivofit) to see how many extra steps I can get in at the store.  Hey, every little bit counts!

#pathToFit vivofit garmin

OKay, now let’s get to those meals! All these meals have been posted before except for one, which I will give the recipe for below. And all these meals have been used from leftover ingredients from previous meals. Meaning, the salmon leftover from one dinner was used the next day in another. Same with the veggies, turkey, etc. It’s best way (for us) to keep meals affordable but still delicious and nutritious!

This first one is great for a brunch or paired with soup.

Salmon Brussel Sprout English Muffin bake

salmon and brussel sprout english muffin bake!  Great for brunch


Salmon Veggie Avocado English Muffin bake

  • 4 oz salmon fillet (sizzlefish for us!) -> cut into pieces.
  • 1 gluten free english muffin
  • red pepper hummus
  • 1/2 cup shaved brussel sprouts
  • 1/3 avocado (slices)
  • oil
  • balsamin vinegar
  • 1 tsp garlic (minced)
  • salt/pepper
  • fet cheese crumbles

First, bake your salmon or use leftover salmon. I bake my salmon at 400F with 1tbsp oil/vinegar on top and fresh garlic pepper (1tsp). takes 10 miunutes.

Then toss the salmon (chopped) with brussel sprouts and lightly sautee until veggies are soft. Place on top of a toasted english muffin with 1-2 tbsp hummus, avocado, and sprinkle with feta. drizzle with balsamic vinegar and season with a touch of pepper.


Not into fish? Here are few other Budget Friendly Gluten Free Dishes.

Gluten Spicy Pasta Carbonara with Hard Boiled eggs.

GF spicy pasta carbonara --> great for leffover pasta and quick to make! Budget friendly! #glutenfree #pasta

For the Vegetarians and for those frozen veggies —> Everything But the Kitchen Sink Soup 

Everything but the kitchen sink soup 2 (GF) - Vegan option. Budget friendly. #glutenfree @cottercrunch

For the One pot Crock Pot meals (vegan option) –> BBQ Lentil Stew 

BBQ Lentil Stew (Great for crock pot) and vegan option. #glutenfree #crockpot

For the Breakfast lovers and to use leftover meats/veggies —> Paleo Pumpkin Kale Turkey Frittata

paleo pumpkin Turkey Kale Frittata -budget friendly @LCCotter


See, when life hands you gluten free lemons, you make extra sweet gluten free lemonade! Okay, you get my point. Budget friendly meals can be delicious and nutritious, sometimes you just have to make the most with the BEST you got!

Do you budget meals? What’s your plan of attack at the grocery store?


The Sherpa Wife (LC)

Holiday Healthy Bites Round Up

Merry Christmas Eve! If you are reading this, then you probably are a master at the Holidays and have your to do list completed. Well done! If you’re like me… I’m still scrounging and fitting in one more class with my boot campers, so wish me luck!

But after all that is said and done, go relax and enjoy your holiday! And when you find yourself with a stocking full or goodies; like chocolates, baking supplies, coffee, granolas, cookies, trail mix, etc. then go do yourself a favor and make one  of these Healthy Bites recipes and share with others!

GF Holiday Healthy Bites Round UP

All these healthy bites are made with ingredients you probably have already or will receive as gifts! They might not all be Holiday flavored, but they sure do fit in with gift of health!

 Cocoa Cherry Cashew Pistachio Bites –> for when you get a bag full of trail mix or pistachio nuts in your stocking. Plus these are paleo/vegan! And check out all the bites in the link up from this post!

Cherry Cocoa Pistachio Bites

 Gluten Free Muesli Bites —> For when you receive another jar of oatmeal cookie or muesli mix and you just can’t handle another jar of Overnight oats. Haha! Posted this recipe as a guest post on Family Sport Life, so check it out!

museli mix

Bourbon PB Gingerbread Bites —> so you can have an excuse to drink more bourbon and eat it too!

bourbon PB gingerbread bites (4 of 1)

Coconut Latte Bites –> For when every sibling you have gets you a starbucks gift card for Christmas. Stock up on WHOLE BEANS!


Personal Pancake Batter Bites —> for when you took advantage of their Black Friday Sale and now are loving all things FLAPJACKED!

Processed with VSCOcam with f2 preset

And last but not least, Cookie Crumb Bites —> for when you the bag of Holiday cookies are now cookie crumbs that you just can’t seem to let go of! I posted this recipes as a guest post on Trainer Paige’s site and just had to share here again! It’ s a must make!

cookie crumb protein bites (4 of 1)

Gluten Free Cookie Crumb Protein Bites
recipe by Lindsay at Cotter Crunch
  • ⅔ regular peanut flour (can use coconut flour or almond meal)
  • ¼ heaping cup protein powder of choice
  • ¼ to ⅓ cup coconut butter or other nut butter (I use vanilla sweet spreads)
  • ¼ to ⅓ cup honey or maple syrup
  • 1 tsp coconut extract
  • ¼- 1/3 cup favorite GF cookie (crumbs) (i used an Udis Gluten Free snickerdoodle)
  • optional : add in white chocolate chips, nuts, coconut, etc.
  1. This recipe is super easy because you don’t need to grind anything! just mix up dry ingredients first, then add in peanut butter, extract, and honey. Mix well, then roll into balls/bites. Freeze right away then store in fridge or freezer to maintain freshness. Makes around 20 bites, give or take.
  2. NOTE –> if you add in more coconut or have a thick protein powder, you might need to add more honey and/or nut butter to keep batter from being to dry.

I hope you all have a wonderful Christmas! I’m finishing up the last bit of work with Sizzlefish and then hope to refocus, rest, and rescharge for new beginnings in 2015!

cotters iholiday

Now get rollin!


The Crazy Cotters


Signature Dishes with a “REAL FOOD” Focus

We all have a signature dish we make, don’t we? Or at least we like to pretend we do. Hey, it’s good for the cooking ego, ya know? For instance, my Curried pad thai recipe from Wednesday is definitely a signature dish that I get asked to make in some form or another, as well as my pop chip meatloaf. Two very different recipes, both all about flavor combos!

popchip meatloaf pin

Well, today I thought I’d round up a few of my fellow blog friend’s signature dishes with a “REAL FOOD” focus. You know these recipes are legit. They have been tested by many, requested by many, and savored by many.

signature REAL FOOD dishes

Pictured and Linked Below: (counter clock wise) Sizzlefish, Jo-lynne Shane, Purely Twins, The Guilty Kitchen, livefromlaquinta, Barr and Table, Katie Moving Forward, Me, Gigi Eats Celebrities

Today’s signature dishes are all Dinner and/or Lunch meals. I want to include another round up with breakfast, snacks, and desserts in the next coming weeks. Sound good? If you have any, feel free to email me!

Let’s get started, shall we?

First off, I posted this recipe on Sizzlefish Blog yesterday. But I’ve made it three times already and have had a few others make it and LOVE it. So I’m going to say it’s their signature dish, haha. For now at least. I’ll go ahead and post the recipe here. But check out the salted cinnamon salmon here as well!

sweet cinnamon salmon and butternut squash ravioli



  • sizzlefish salmon
  • 1 tbsp cinnamon coconut butter
  • 1 tsp maple syrup
  • sea salt
  • 8 oz of gluten free butternut squash ravioli
  • pumpkin hummus or pumpkin butter mixed with plain hummus mixed to top salmon. Can also leave plain and drizzle with balsamic glaze instead.
  • basil (optional)


Cook pasta first then set aside. In another pan, add in your coconut butter and maple syrup with a dash of sea salt. Pan sear your salmon for about 8-10 minutes. Add in your pasta the last few minutes to brown. Plate and top with hummus or other sauce of choice. Garnish with fresh basil.

Enjoy! [/print_this]

Ready for more Signature dishes?

Purely Twins One Pot Cuban Skillet with Shrimp

Let’s not forget the other meat!

Jo-Lynne’s Pork Loin with Leeks


Katie Moving Forward’s Healthy Potato Soup!


More Delicious MEALS you need to check out and PIN ASAP! All these recipes are pictured in the main PIC above (Just FYI).

Okay, tell me. What’s your signature dish? Would love to try it!

Happy Foodie Friday!



Gluten Free Food Ideas To Eat Before Your Long Run


Apparently that’s one of the top searches I get to my site. Maybe it’s because I’ve chatted about gluten free training fuel, or gluten free pre race meal ideas. Ya, I’m a gluten free sherpa wife at your service. And it’s my pleasure!

With that in mind, I thought I’d go ahead and extend this “gluten free search” a wee bit more and talk about LONG RUN fuel, the gluten free food kind.

GF pre run ideas- Gluten Free Foods To Eat Before Your Long Run

I don’t plan on doing in long runs anytime soon, but I’ve spent a good seven years making gluten free long run fuel for the kiwi. We’ve figured GF meals work well, and what doesn’t work well. It’s all about timing and of course, trial and error.

Here are my favorite gluten free foods to eat before a long run (at least an hour before).

Fuel Cakes and Rice Balls… Not together though. Haha. These two recipes are great for those who can’t stomach a lot before a run but need good calories and carbs for fuel.

I’ll give you the fuel cake recipe, just in case you missed it before.

GF Raw Fuel Cakes


Ingredients and Their Purpose Below:

  • 7oz Unsulphured Mission Figs
    • For Potassium and Natural sugars (carbohydrates)
  • 1/2 cup Raw Cashews and 1/3 cup Unsweetened Shredded Coconut
    • For good fat and natural energy (calories)
  • Cinnamon
    • an anti-inflammatory spice
  • 1/2c  Brown Rice Crispies cereal
    • for GF good whole grains and carbs
  • 1 tbsp. Gluten Free Brewers Yeast or Nutritional Yeast -for this recipe, the brewers yeast makes it more nutty.
    • For B vitamins, Amino Acids, and Iron

Blend everything in food processor, roll into a ball, then flatten with hand.  Store in freezer for later use. Makes around 11-12 cookies.


The Coconut Rice Date Balls you can find here. I’d say 3-4 are great to eat along with a banana. Again, dense good calories.  More rice cake recipes here!

coconut date rice balls 2

The Grain Free Option – Plantain Bread. The original recipe is from Purely Twins. We just add in a scoop of protein powder or almond meal thicken it. Or we will add an egg to make it fluffier.

plaintain bread

Want to make it more of a meal? Eat this about 2 hrs before. Rice with fried plantain, a little bit of bacon (not too much, just for salt and flavor), a drizzle of maple syrup, and sprouted Corn Tortillas. Yep, more Rice and Plantain Love. If you want this for post run, just add in some GF chicken or turkey sausage. You can also switch out the bacon for salsa.

plantains,rice, eggs

Porridge (Two Ways) – The first porridge is made from steamed rice and a little coconut butter or coconut milk. You’ve heard me talk about it before. Then top with fig, cashew, and banana. It’s delicious! For us, white rice is easy to digest. Plus if you eat it cold, it’s a resistant starch, yea!

coconut fig rice pudding

The Second porridge is made from gluten free oats and eggs. This is one that really works well as pre or post run fuel. The trick is to not cook the egg all the way and then add a little milk and honey on top. It’s amazing! Probably why I keep coming back to it!

egg and GF oats

Recovery porridge 3

And since it’s Fall, here’s my favorite PUMPKIN bake we use for pre-run fuel. It’s great with NUTTZO on top as well.

Pumpkin Oat Bread. 3jpg

Can’t stand to chew food before a run? Here’s a bonus SMOOTHIE recipe.

simple banana milk smoothie (dairy free)

* Almond Milk, frozen banana, maca powder, 1 tbsp honey, 1 tbsp. almond butter, and 1 scoop or less of a vanilla protein. And sometimes we add in a half cup of coffee or 1 tsp instant coffee.

What’s your go-to pre long run fuel?

And feel free to ask for more ideas in the comments, I have TONS!


Sherpa Wife LC

Four Ways to Bake and Cook with Pancake Mix

I know what you’re thinking. Shouldn’t pancake mix be made to make pancakes? Yes, yes it should! But as a Flapjacked Ambassador, I use their Protein Pancake Mix for more than just pancakes.


The reason why I love using Flapjacked Protein Pancake mix for more than just pancakes is because of the unique NON GMO ingredients.

  • Oat flour (which luckily I can tolerate quite well being gluten free)
  • Coconut Flour or Hazelnut flour (depending on the batter flavor)
  • Quinoa flour
  • Dried peaches, banana, or apples (per flavor)
  • whey protein
  • Cultured Buttermilk Powder
  • Baking Powder

You see, this mix is fabulous for baking and more because it is MORE than just plain old GF flour and baking soda/powder. I receive a lot of questions about how I use this batter, so I figured today’s post can cover a few suggestions. Whatcha think?

First up..Healthy Bites. Remember that time I made personal pancake bites? If not, check out the recipe here! A-M-A-Z-I-N-G!

photo 2 (6)

I usually replace half the protein powder or coconut flour suggested in my Healthy Bite recipes for one of the flapjack mixes. It gives it a great flavor when you are wanting less sweetness.  I also use it when making bites with dried fruit., for example my PB and Jelly bites (from ebook) or the apricot mac nut recipe!

pb jelly bites

Oh, and I always share when I make these, because they are super special, obviously! Winking smile

flapjack office

Second, I use protein pancake mix (buttermilk flapjacked) as a thickener for soups. This past week I  made a spicy pumpkin soup that needed a little extra thickness, 1-2 tbsp of the buttermilk did the trick! Just stir on low for about 5 minutes.

pumpkin soup

Third, I use it to hold together savory salmon or tuna cakes.  I actually made a mini sizzlefish sablefish and broccoli cake recipe with the buttermilk mix  few week. You can see the full recipe here!

Broccoli fish cakes with yogurt sauce #glutenfree #healthy @cottercrunch A great appetizer!

And last, but not least, I bake with it. Muffins, cookies, breads, etc. I recently made Flapjacks Outrageous Banana Bread Recipe with a few tweaks of my own. It’s too good not to share!

flapjack banana bread


Flapjacks Outrageous Banana Bread:

4 extra large eggs
3 over ripe bananas (mashed)
1/2 cup light sour cream or fat free greek yogurt (I used half greek yogurt and half cream cheese)
1/4 cup melted butter (I used melted coconut oil)
1 tsp vanilla
2-1/4 cup FlapJacked Banana Hazelnut Protein Pancake Mix
1/4 cup coconut sugar (or brown sugar) – I used coconut sugar
1 tsp baking soda
I added in 1/2 cup chopped dark chocolate espresso almonds and 1 tsp chocolate extract (optional)

Preheat oven to 350 degrees. In a medium bowl, combine Dry Ingredients (FlapJacked Pancake mix, sugar, baking soda and chocolate chips.) In another medium bowl, using an electric mixer, combine wet ingredients and mix on medium – high speed for 2 minutes until well blended.  Using a spoon or spatula, gently fold in wet and dry ingredients.  Spoon mixture into a lightly greased 9×5-inch loaf pan and bake for 45-50 minutes or until a wooden tooth pick inserted in the center comes out clean.  Cool on a wire rack for 10 minutes.  Serve hot or cooled.



Serving Size: 1 1/2-inch slice  (15 servings)
Calories 145 Fat 6g Carbohydrates 16g Fiber 2g Sugar 9g  Protein 9g


Want more ideas? Go check out all the other recipes on their site. So many great ideas for savory and sweet protein packed eats!

What’s your favorite way to use pancake mix? Besides in pancakes of course. 


Sherpa Wife Cotter

Build a Better Breakfast in a Bowl – Grain Free Sesame Squash Porridge

Happy Labor Day Folks! Today I have one of my favorite Canadian friends (Blends) sharing an amazing recipe and her health journey here today. Christa (from edible balance) and I met at Blend 2013 but had been blog friends long before that.

Christa is one heck of a chef in the kitchen and a beautiful person in general. I’m so blessed to call her my friend. That being said, I wanted her to chat about both her passions, food and nutrition! Since I chatted about my random (not boring) breakfast porridge from last weeks food hacks post, I thought it might be good to continue that topic. BREAKFAST! Let’s beat the boring breakfast trend and start building a better and MORE nourishing one. Sound good? Okay, here’s Christa!

coconut fig rice pudding

Hello Cotter Crunch friends!

My name is Christa and I blog over at Edible Balance. I’m a whole food lover, diagnosed Celiac (for over 12 years now), Culinary Nutritionist and healthy living enthusiast.

edible balance

I met Lindsay just over a year ago at the 2013 Blend Retreat in Park City, Utah, but had been a reader for a quite a while before that.

Blend Fun 2013


There are people that just draw you in immediately because of a life experience shared, and our connection is no different. However, our love for nutrition, and our crazy husbands who are incredible athletes are what brought us even closer. My husband may not be a professional athlete, but he is quite competitive. I feel every single bit of Lindsay’s pain and frustration after a struggling performance in races and the major highs after huge successes. There’s nothing like a happy runner/cyclist/triathlete after completing a race where they have accomplished exactly what they were hoping for, and sometimes more! Am I right? Last weekend was definitely a good one for my husband…

photo 1 (4)

Alright, back to our shared life experiences. When I started really struggling with my health, most especially with my digestive health and hormone health (I was diagnosed with Polycystic Ovarian Syndrome last year), I found a support, encourager, and friend in Lindsay regardless of how far apart we are from each other. I know many of you feel the same, and I am quite sure I can speak for all of us in saying how grateful we all are for you crazy Cotter!

This time last year I was in a very different place, and I will fully admit, a scary one at that. I was struggling with extreme digestive issues and a slew of health problems that was catching up with me big time. I had just started an intense food elimination and was having a real hard time with it because it was summer and I couldn’t have most of the foods I loved, including all fruit and sugar, nuts, almost all seeds, nightshade vegetables and the list goes on. Just before I had started, I was also about 95% vegan. I couldn’t have dairy (which I was fine with), eggs, or grains either. I found pretty quickly that I had to incorporate a bit of meat in because I didn’t have much to rely on to keep me satiated and help to regulate my hormones, a big concern with PCOS.

Quite frankly, I was a mess. I also had to rotate all of my food, even more so for the leafy greens I was eating. Every single day had to be different for all foods, but I couldn’t have the same greens for four days. My whole life literally revolved around food.

I also had to journal absolutely everything. By the end of the almost six month process, I was spent. Thankfully I had the support of a fantastic naturopath to guide me through all of this, even as a culinary nutritionist, I felt so lost and downright emotional about it all.

This year I feel like a brand new woman! I’ve been able to eat almost everything that I have wanted to bring back into my daily routine and it feels pretty amazing actually. However, once in a while I feel that I need to scale back and have something simple. Something to soothe and calm my digestion down.

One of my favorite breakfasts to fall back on is a very simple squash porridge. Any squash can be used, but in an effort to keep it lower on the glycemic index I used spaghetti squash.

squash porridge 2

This recipe is quite simple, and my go to when I need to give my digestion a good break. The best part about it is that it can be adjusted to anyone’s taste. If you would rather a more savory dish, or if you want to use up what you have in your pantry, no problem! It’s incredibly versatile.

squash porridge


Sesame Squash Breakfast Porridge
gluten-free, grain-free, nut-free, egg-free, dairy-free
Serves 1

  • 3 tbsp lightly toasted sesame seeds (or 1 1/2 Tbsp tahini)
  • 2 tbsp unsweetened shredded coconut
  • 1 tbsp chia/flax seeds (or both, like I do)
  • 1/2 tsp cinnamon
  • 1 tsp ginger, ground
  • 1/4 tsp cloves, ground
  • pinch of sea salt
  • 1/2 cup water or non-dairy milk, more if needed
  • 1 cup spaghetti squash, cooked (or any squash you wish!)
  • Optional
  • hemp or pumpkin seed protein powder
  • coconut sugar, lucuma, honey, liquid stevia, or pure maple syrup
  • ghee


1. Combine all dry ingredients and grind in a coffee grinder or blender until you get a flour-like consistency.
2. Remove 1 tbsp of the dry mixture and put it aside, this will be used to top the porridge.
3. In a small bowl, add the dry mixture with water or non-dairy milk, let it adsorb and form a gel.
4. Scoop cooked spaghetti squash and gel mixture into a blender, and blend until smooth.
5. Heat the porridge stove-top on medium heat just until it starts to bubble. Stirring occasionally.
6. Remove from heat, pour into your favorite bowl, and top with the dry mixture you set aside.
7. You can add 1 tsp of ghee if desired, this is incredibly healing for your gut and helps improve digestion adding in healthy fats to help absorb the nutrients. [/print_this]

By now I have an extremely low tolerance of sugar/sweetener, so I don’t find that I need to add any to my porridge. You may wish to add it to your liking, or give yourself a bit of a challenge and try it without! Allow your taste-buds to enjoy the flavors of the spices and sesame seeds.

This breakfast just happens to be the most warming, grounding, comforting and delicious breakfasts I make. I hope you enjoy it!

Thank you for having me Lindsay! xo

Christa Collie is a healthy living blogger and Culinary Nutritionist, who shares her love of clean, whole, nutritious food on her blog, Edible Balance. Most notably, her series ‘The Skin I’m In’ showcases her journey in balancing hormones and dealing with a PCOS diagnosis with a natural approach. Her aim is to encourage, inspire, and share her passion for healing and nourishing food.

Want more breakfast in bowl ideas?

Check out her Forbidden Black Rice Porridge.


My Banana Avocado Matcha Granola Bowl

banana avocado matcha bowl

And of course, my favorite recovery Porridge! ( I used gluten free steel cut oats)

Recovery porridge 3

What’s in your breakfast bowl today? Where are you on your Health Journey?

Cheers to a Marvelous Labor Day!


4 Favorite Food Hacks and Coconut Rice Ball Recipe

When it comes to food and recipes, I’m all about food hacking. Actually, these days more than ever. I need be resourceful (ahem… frugal) with our food, I need it taste good, but I also need it to be nutritious. Is that too much to ask for?

Ha, well I think not. I’ve learned it takes a little effort at first; seeking out all types of food hacks. But once you find them, they are effortless and effective!

food hacks

1. Using pre made pancake mix to make protein muffins. All I do here is mix 1 cup flapjacked buttermilk protein mix with 1 coconut milk or corepower banana and maybe a few nuts/seeds. Mix and pour in muffin pans. Bake at 350F for 15 minutes. I have also put them in the microwave for a quick mug in a muffin. You can see more Flapjacked tips here.

flapjacked muffin mix

flapjacked mix

photo 4

2.  I don’t like iced coffee. It gets too watered down for me. But, I will make an iced latte or protein shake with frozen coffee or espresso ice cubes. If we have leftover coffee in the pot, then I pour the coffee in trays and freeze for later. Then just pour over milk, almond milk, or a smoothie mix. VOILA!

photo 3

3. You know we’ve been eating a TON of fish lately. One of my favorite ways to add more flavor to grilled fish or to make it more tender is to use cedar planks. I soaked the cedar planks in chardonnay for an hour, marinated my sablefish in a gluten free tamari sauce, then set them on the grill on medium heat for 12- 15 minutes. What can I say, I’m a wine hack too!

chardonnay plankssablefish planks

4. This last one is my favorite. Have you ever accidently burnt your rice due to a crappy pan or some how dried out in the fridge? Well, we have. Yes, we still eat it as is (hello, resistant starch), but I also like to make rice balls with the crispier rice.

Here’s what you do. Mix your left over rice (1-2 cups) with 1 cup chopped dates and coconut (or nuts). Add in 1/2 cup honey and a little protein powder or coconut flour and mix again. If it’s not sticky enough, add more honey. If it’s too sticky, add more protein powder or flour. You can also use coconut syrup to keep the sugars lower. Roll into balls and then let it sit in fridge. These are great for post run or workout carbs and refuel.

coconut date rice balls

If that doesn’t sound good to you, throw the rice in a bowl, add coconut milk, heat in microwave for 30 seconds, add banana, fig, and cashews. = BREAKFAST is served!

photo 5

Now that you’ve got food hacking on the brain, check out these 40 food hacks from buzzfeed. You’ll be itching to try them all! Like this one!

The Walking Taco

The Walking Taco


Favorite food hack? Do tell!


Easy Prep Gluten Free Meal Ideas and Pantry Staples

I have a confession. I am not good at food prep. But you see, a lot of my blog friends (blends) are SUPER moms/wives/spouses that have food prepped for the week. I admire these people so much and long to have that skill, though I doubt I ever will. Haha!  That being said, I am pretty good at “winging” dinner.

So, if you are like me and your family schedule changes by the hour, then you can still “wing” a healthy dinner in no time. No prep needed, actually I should say EASY prep. All you need are some food staples and 20 minutes of your time.

easy prep quick GF meals


Food Staples: (I like to buy a lot of these at whole sale stores like Costco)

  • Organic canned lentils or chickpeas (soak/rinse overnight for easier digestion)
  • Canned tuna or salmon (or better yet, order SIZZLEFISH!)
  • GF Chicken or turkey sausage
  • Frozen veggies
  • Gluten free bread
  • Corn tortillas
  • Eggs
  • Salsa
  • Gluten Free BBQ Sauce or Natural Ketchup
  • Chicken Broth/Veggie broth/tomato juice (low sodium and/or spicy)
  • Rice
  • Sweet Potatoes/Russet Potatoes
  • Fruit that last longer (grapes, oranges, apples)
  • Raw nuts
  • Greek yogurt or other non dairy yogurt of choice
  • Nut butter
  • Olive oil
  • Hummus
  • avocado
  • Balsamic vinegar
  • Any favorite seasoning of choice (we use a lot of garlic and sea salt)

Now, what can we do with these staples? Lots! And in no time

You can throw together a delicious soup or stew- Spicy tomato juice or BBQ sauce, canned lentils bean, garlic, frozen veggies, and chopped chicken sausage. may have leftover.

bbq lentil

Or this one! Another quick and easy Southwest Sunday Chicken Stew!

stew ingredients


You make a specialty salad! Canned or leftover salmon mixed with mustard and greek yogurt, chopped grapes, green beans, sliced almonds, and black pepper. Drizzle with balsamic vinegar and oil.

grape and green bean ceasar

And my very favorite no prep recipe is what we call “Fall in a Jar.” Think of all the foods you love to eat during the Fall season. ( Brussel sprouts, cranberries, green beans, cherries, chicken or turkey, etc.) and layer them into a salad! Serve with a side of sweet potato chips and you’ve got a quick lunch!

mason jar salad ingredients2

Hummus Flat Bread or Hummus boats (from GF hot dog buns)

hummus flat bread

The flat bread is just a shovel for all things, especially like eggs and spinach! You can see how I made it in 10 minutes or less HERE> RECIPE!

hummus boats

The hummus boats are super easy for lunch. Just toast your gluten free hot dog bun with a little swiss cheese or parmesan cheese (optional). Then add 1-2 tbsp red pepper hummus, basil, and drizzle with balsamic vinegar or glaze.

So there you have it, a gluten free lunch or dinner in no time. Minor prep needed!

Let me know if you try any of these quick recipes.

What’s your go to meal with easy prep?



3 Recipes & Ways to Use Chia Seed

Everyone has their food niche. Some can make any vegetable look amazing and taste delicious. Some can turn a a plain Jane ingredient into a decadent dessert. Some are good are strange but good combos. And some are good at making the most of the ingredients they have on hand. You all know who you are! But me? I like to think I am the latter. Give me a certain amount of one ingredient and I’ll give you several way to put it to good use! Cotter Creations, ya know?

That’s where today’s post into play. CHIA!

3 Chia Recipes

I love chia because it gives food texture, volume, and has lots of great nutrition perks (protein, omegas, fiber, etc.). But I will be honest, we don’t eat it every day. We usually rotate through these types of seeds because it’s better for my gut health. Just like the green vs orange smoothies, we vary our nutrients. Needless to say, we still love using it! And these past few weeks I’ve been using it a ton since the kiwi has been resting and focusing on more fiber, protein, fats, etc.

Okay, let me get to the recipes!!

First up, bites! Yes, another Healthy Bites recipe. I am feeling extra kind this month.

cherry chia

cherr recipe

Second –> Pineapple Protein Chia Cakes! These are great for snacking, post workout, or after dinner desserts.

pineapple protein chia cakes


Prep time: 5 mins Cook time: 1 min

Serves: 1


•30 grams Vanilla protein

•2 tbsp chia seed

•1 egg

• 2 tbsp pineapple juice or crushed pineapple

•1 tsp baking powder

•1/2 tbsp coconut butter

•1/4 tsp vanilla (optional)


  • ◦dried fruit
  • ◦Greek yogurt or vanilla rice pudding for topping


mix everything in a large soup mug. Microwave for 30 seconds. Let it stand for a few seconds, then microwave again for 15 seconds, let it stand, then microwave one more time for 10 seconds. Flip it over on a plate and add topping. I used Greek yogurt, Rice pudding, and raisins. Melts in your mouth.


Third, a pudding! This is a great way to make your breakfast ahead of time and it allows the seeds to be soaked so it’s easier to digest. I let this strawberry coconut chia pudding sit overnight so it’s thicker come morning!

strawberry banana coconut chia pudding

Just combine 4oz of your favorite milk or protein milk (I use strawberry banana Corepower), 2 tbsp chia seed, 1 tbsp coconut, 2oz cup strawberry puree, and sliced banana. Mix and let it sit in fridge for at least 30 minutes.

Note –> I highly recommend carrying floss after you consume these. Unfortunately, the chia seed stuck in the teeth style is not trending yet. Winking smile

What’s your favorite way to use chia? What’s your food niche?