Tips for Keto Diet Success from Dr. Josh Axe

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Article by Dr. Josh Axe You’ve read about the keto diet, what to expect when you’re eating keto and have your keto shopping list—now you’re ready to start the keto diet. Here are six great tips for keto diet success.

1. Start by doing a kitchen clear-out and overhaul

So that you’re not tempted to eat sugary foods and carbs that are off limits, get rid of anything you’ll be avoiding on the keto diet. (It’s understand-able that you may still need to keep some things at home for others you live with, but try to keep big temptations out of the house.) Foods you’ll want to dispose of include: all sugary foods/desserts, sweetened drinks, grain/wheat products, foods made with corn and potatoes, sweetened dairy products, and ideally all processed foods made with synthetic ingredients or artificial sweeteners too. Tips for keto diet success

2. Stock your kitchen with healthy fats & keto-approved foods

Head to Sprouts and seek out healthy fats/oils, quality proteins, lots of different veggies, as well as condiments and seasonings that will make keto meals taste great. (Check out the Keto Diet Food List for a comprehensive list of what to stock in your kitchen when eating keto.) How can you enhance the flavor of keto meals? Use all types of herbs/spices, real sea salt, olive oil, good quality butter, cocoa powder, vanilla extract, stevia extract, hot sauces and lemon juice.

3. Write out meal and snack ideas

Because the keto diet will likely be very different than the diet you previously ate, you’ll feel more prepared if you can meal-plan for the first couple weeks. Look for inspiration for keto recipes online on keto-focused web-sites, Pinterest or in low-carb cookbooks/magazines. Create a plan to get you started, so you can stay on track. In terms of keto-snacking, you may find that your appetite is suppressed and you’re not hungry between meals. But if you find yourself needing something to hold you over, try keto snacks like deviled hard-boiled eggs, half an avocado, some nuts, bone broth, beef jerky or a keto smoothie.

4. Keep a food journal to help troubleshoot

Grab a journal or create a document on your computer where you can write out what you’re eating each day and how it’s making you feel. If you’re willing to test your ketone levels (by using urine strips, a blood test monitor or a breathalyzer) you can record how your meals are affecting your ketone levels, which gives you real-time feedback.

5. Finding that you’re not feeling satisfied after meals, overly hungry or just plain tired?

Try increasing the amount of fat you eat, and make sure you’re not drastically under-eating calories depending on your needs. You can also benefit from adding more veggies to your diet, since they are your best source of many essential nutrients like fiber and antioxidants, support digestion, lead to satiety and help reduce inflammation. Even though fats are king on the keto diet, keep eating several servings of veggies per day (a serving is about one cup).

6. Continue to practice self-care

Of course, the types of meals you eat are very important on the keto diet, but other lifestyle factors can also affect the results you’ll experience.
  • Be sure to drink lots of water (check out the best keto drinks)
  • Get plenty of sleep (important for regulating hunger hormones)
  • Stay active in a gentle way such as by walking, doing yoga, leisurely biking, etc.
  • Carve out time for relaxing and restorative activities such as reading, napping, exploring the outdoors, getting a massage, etc.
All of these can help to reduce any keto side effects you might encounter and will keep your energy level up, giving you the best chance of sticking with the diet.

Final Thoughts on Planning Keto Meals

To do the ketogenic diet correctly, so that you enter into nutritional ketosis and start burning fat for energy, you’ll need to get roughly 75% or more of your daily calories from healthy-fat sources.
  • About 20% of your daily calories should come from protein. Fat will be your primary source of your calories, not protein, so aim to eat smaller amounts of healthy protein sources throughout the day.
  • Just about 5–10% of your calories will come from carbohydrates, mostly non-starchy vegetables.
  • Overall, the goal is to keep your daily net carb intake—meaning the total grams of carbs you eat per day minus the grams of fiber you eat—to just 25–50 grams.
  Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.

Keto Diet Food List by Dr. Josh Axe

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Article by Dr. Josh Axe
Keto Diet Food List
Non-starchy vegetables, like the cruciferous ones shown here, are great additions to the keto diet.
The whole point of the keto diet is to enter and then remain in the metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates (glucose). Over the past 100 years, researchers have discovered that ketones have some pretty amazing attributes—such as enhancing fat loss, suppressing our appetites, increasing mental clarity, and decreasing the risk for a number of chronic diseases.

How to Eat Keto

In order to make ketones, you need to eat plenty of keto fats while also drastically reducing the amount of carbs you eat. How do you go about getting started on the keto diet? Before diving into the best keto diet foods, here’s what you can expect in terms of what you will and won’t be eating:
  • Good-for-you fats will be your primary source of calories on the keto diet, providing roughly 75% or more of your daily calories. Aim to get about 20% of calories from protein, and just 5–10 percent from carbs.
  • On a traditional keto diet, the goal is to keep your daily net carb intake—meaning the total grams of carbs you eat per day minus the grams of fiber—to just 25–30 grams. This amount causes your glycogen stores to be depleted fast, so your body starts making ketones.

What Not to Buy

When grocery shopping, you’ll want to avoid buying the following items which are high in carbs and/or sugar: all fruit, anything made with added sugar (white, brown, cane, raw and confectioner’s sugar, syrups like maple, honey and agave), all drinks high in sugar, all foods made with any grains or grain flour (this includes all whole grains and white/wheat flour), corn and all products containing corn, conventional dairy products such as most yogurts, granola bars and most protein bars or meal replacements, most canned soups, many condiments, and many prepackaged meals.

Your Keto Shopping List

Because the foods below are high in fat, low in carbs, plus they supply protein, vitamins, minerals and fiber, these are the best keto diet foods to focus on:
  • Healthy fats – Olive oil, coconut oil, grass-fed butter, ghee, palm oil, avocado oil, avocado, MCT oil, lard, chicken fat or duck fat (can be bought at a butcher) and all types of nuts and seeds. You can also have full-fat dairy products like butter, heavy cream, sour cream, organic cheeses, and in small amounts full-fat/unsweetened yogurt, kefir or milk. Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pump-kin seeds, nut butters and seed butters, chia seeds and flaxseeds are also good sources of fats (just stick to having about 1/4 cup per day, or 2 tablespoons of nut/seed butter).
  • Quality protein – Grass-fed meat, pasture-raised poultry, cage-free eggs, all types of wild-caught fish and seafood (such as tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines), organ meats like liver, and turkey, or beef jerky.
  • Non-starchy vegetables – Broccoli, cauliflower, Brussels sprouts, and other cruciferous veggies, all types of leafy greens (like spinach, dandelion or beet greens, col-lards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio and kale), asparagus, cucumber, celery, mushrooms, bell peppers, zucchini, tomatoes and carrots (careful to limit veggies that tend to be sweet like potatoes, butternut squash, beets, etc.).
  • Condiments and beverages – Water, water with a slice of lemon or lime, seltzer, herbal tea, black/green tea, coffee, bone broth, unsweetened almond or coconut milk, or freshly made vegetable juice. All types of fresh or dried herbs/spices like cinnamon, basil, rosemary, thyme, turmeric, ginger, cilantro, red pepper, etc., hot sauce, apple cider vinegar and other vinegars, unsweetened mustard, soy sauce, lemon/lime juice, cocoa powder, stevia extract, vanilla extract and sour cream.
Josh Axe

About Josh

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.

What to Expect When Eating Keto by Dr. Josh Axe

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Article by Dr. Josh Axe What to expect when eating keto Believe it or not, studies show that people consuming a typical Western diet, consume well over 1,000 empty calories each day from ultra-processed foods like sugary snacks, sweetened drinks and processed grains! Sugar is currently the most popular ingredient added to foods in the U.S. This means that the high-carb diet many are accustomed to eating stands in stark contrast to the ketogenic diet—a very low-carb, very-high fat diet that’s been shown to have numerous health benefits. Giving up nearly all carbohydrate foods (grains, fruit, dessert, many drinks) isn’t easy, but the payoffs can be well worth the effort. What types of benefits can you expect to experience on the keto diet? Dozens of recent studies show that some of the most noteworthy include: help with weight loss (particularly fat loss, even while retaining lean muscle mass), reduced risk for metabolic syndrome, improved glucose tolerance/protection against insulin resistance, better appetite regulation and reduced cravings, and even improved mental/neurological health.

Transition Slowly for Keto Success

If you’re willing to give the keto diet a try, know that in the beginning you’ll need some time to adjust, both mentally and physically. This new way of eating requires some trial and error and a little bit of patience, considering your body will be going through some significant metabolic changes—since the keto diet causes you to burn fat for energy, rather than glucose from carbohydrates. Initially this can cause some temporary side effects as you essentially experience carb or sugar withdrawal (often called the keto flu). This transition period lasts about one to two weeks on average, and may cause symptoms such as cravings for carbs, fatigue, headaches and constipation. But once you’re in the clear, you can expect to feel more energized, clear-headed and in control of your hunger levels and cravings. Rather than dropping carbs and sugar cold-turkey, you might choose to slowly start reducing your carb intake over the course of several weeks or so. Begin to experiment with higher-fat meals and carb substitutes, this way your body and mind are less in shock once you fully jump in. Now that you know what to expect when eating keto, check out these tips for keto diet success by Dr. Axe as well!  
Josh Axe

About Josh

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.

37 Staples for a Diabetes-Friendly Pantry

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Whether you have diabetes, or a loved one that does, it can be an intimidating disease to manage if you’re not prepared. Stocking a diabetesfriendly pantry is key for balancing blood sugars and living a healthy life.

November is National Diabetes Awareness Month

From balancing blood sugars, to medications, to making sure you’re counting those carbohydrates correctly, it can feel like a lot. Whether it’s type 1, type 2, gestational, LADA (latent autoimmune diabetes in adults) or one of the other types of diabetes, there are some central themes to nutrition management for any type of diabetes.

Having a grocery store like Sprouts close by is a huge blessing to anyone looking to manage their diabetes. Not only do they offer inexpensive pantry staples, perfect for someone looking to stock a diabetes friendly pantry, but they also educate and train their staff to be able to answer general questions you may have about the products they sell.

Stocking a Diabetes-Friendly Pantry

I’ve got 37 staples for stocking a diabetes-friendly pantry that will make life easier and more efficient. Make sure to check out your local Sprouts for these items!

Oils, Vinegars and Condiments

Oil, vinegar and condiments are a great way to add flavor and depth to an otherwise bland dish—without adding carbohydrates, sodium or preservatives—but you have to know which ones to pick. Avocado oil and grapeseed oil, are two versatile oils. They’re great for high-heat cooking and both have a smoke point of at least 450°F. Extra virgin olive oil is great for homemade salad dressings and marinades for lower-heat cooking. All three oils offer those good fats recommended for people with diabetes. Balsamic vinegar and red wine vinegar are great to have on hand for homemade salad dressings and marinades. Some preliminary research has also shown vinegar to be effective in managing post-meal blood sugar levels. When shopping for condiments, try looking for avocado oil mayonnaise, unsweetened ketchup, lowsodium mustard and salsa, as well as low-sodium tomato sauce and vegetable broth.

Spices and Little Extras

Diabetes and hypertension are often diagnosed simultaneously. It’s important to keep sodium low when cooking, salt-free spice blends are a great way to do that. Pickles, olives and sun-dried tomatoes are low-carb (though some are high in sodium) options when your blood sugar may be high or medications warrant a lower-carb snack.

Grains, Cereals and Breads

Quinoa can be a nutritious rice replacement. It has more fiber and protein making it less likely to spike blood sugar levels.  Pasta is hard for many diabetics. It usually results in a blood sugar spike, even with whole-wheat varieties. Bean-based pastas are ideal for diabetics offering more protein and fiber than traditional pastas. Steel cut oats and barley are other higher-fiber, lower-glycemic grain options. Higher-fiber grains like popcorn, high-fiber cereals, whole-grain crackers and low-sugar granola make great snack options when paired with a protein or fat source. Sandwich rounds are perfect for making sandwiches. Most varieties are thinner than traditional sandwich bread making them more blood sugar friendly.

Beans and Legumes

Canned beans and lentils offer plant-based protein and fiber, and are great for diabetes-friendly meatless meals. Make sure to look for lower-sodium options.

37 Staples for a Diabetes-Friendly PantryNuts, Nut Butter and Seeds

Almonds and walnuts are both higher in omega-3s than other nuts and make for great snack options for diabetics. Pistachios, though not as high in omega-3s, are one of the lowest calorie nuts making them better for weight management. Both peanut butter and almond butter offer healthy fats and protein—great for topping toast or adding to a yogurt bowl. Some research has shown, pumpkin seeds are effective in lowering blood sugar levels for people with type 2 diabetes. One theory suggests their high magnesium content may be responsible for this. Chia seeds and hemp seeds are high in fiber and protein. They’re great for adding a little crunch to everything from yogurt bowls to salads and baked goods.

Shelf-Stable Protein

Canned tuna is great for making quick, protein-rich lunches. Make sure to look for varieties packed in water and low in sodium.

Low Blood Sugar Treatment Options

Unsweetened apple sauce and no-added-sugar juice boxes are perfect shelf-stable, low blood sugar treatment options to keep on hand. Glucose tabs, while effective, are not the most appetizing things, nor are they easy to eat. Apple sauce and juice are easy to consume and raise blood sugars quickly.  
Influencer - Mary Ellen - Milk & Honey Nutrition

About Mary Ellen

Mary Ellen Phipps, MPH, RDN, LD, is the Registered Dietitian, mom, food blogger, and recipe developer behind She’s also a type 1 diabetic and firmly believes food should bring us joy, not stress. Mary Ellen makes healthy eating easy, realistic, and most importantly … fun! Visit her website and you’ll find yummy low-sugar, diabetes-friendly recipes the whole family will love … as well as helpful tips, and a little mom humor.

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Recipe for Glazed Ham

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Thanksgiving Tips

Spiral hams are a super popular choice for large holiday gatherings. They’re such a crowd pleaser, and the leftovers are perfect for sandwiches, breakfast hashes and my personal favorite—my grandma’s ham, leek and potato soup. If you’re wondering how to cook the best ham possible, here are a few tips to keep in mind. Spiral ham on platter with oranges and herbs

Spiral Hams Are the Way to Go

A spiral cut ham is the easiest to prepare, cook and serve. Remove the ham from its packaging and reheat. The ham is pre-cut, so guests can take the amount they desire. By taking stress and time out of the equation, you can enjoy your meal without any extra steps. Sprouts’ Butcher Shop spiral sliced hams come with a flavor packet, either a dry rub or a glaze which you can choose to use or not. A great ham won’t need a thing and will be flavorful enough without the added seasonings. Serve with different mustards or fruity preserves if you’d like—the possibilities are endless—but you don’t need to add much to the ham if you cook it right!

For Extra Flavor …

Wondering how to add extra flavor when cooking a ham? For a little extra flavor, you can pour apple cider in the roasting pan, as well as cinnamon sticks, cloves and allspice. They create an amazing aroma and holiday flavor that infuses the ham, without a lot of extra work.

To glaze or not to glaze?

If you do want to glaze your ham, I’d recommend making your own, with simple ingredients. I like using a mixture of pure maple syrup, orange marmalade, mustard, brown sugar and herbs. Get creative with it, depending on how sweet or savory you’d like your ham to be! If you’re not using a glaze, make sure you cover the ham with foil to keep the moisture in, helping to prevent the ham from drying out.

Making the Moist of Your Ham

Sprouts’ Butcher Shop spiral hams are cooked in their natural juices with no added water for the most flavorful and moist experience. Pay attention to the weight of the ham and the recommended cooking time. Ham can dry out if you don’t take note of those two things.

No food waste!

There shouldn’t be any waste when it comes to cooking a ham! There are so many things you can do with the ham leftovers, like making soups, soup stock, ham salad or scrambled with eggs, as well as regular ham sandwiches. Remember, there may be pan drippings from heating the ham which can be saved or frozen for use in making a super-flavorful soup. Overall, spiral hams are a long-standing family favorite. They’re super easy to prepare, always a crowd-pleaser, create minimal food waste, are cost effective and require minimal hands-on prep time. If you’re looking for a stress-free option to serve at any large gathering—ham is a great choice. Following the cooking guidelines will help you end up with the perfect ham!
Photo of Molly - Spices in my DNA

About Molly

Molly Krebs is the photographer, food blogger and recipe developer behind Spices in My DNA, a food blog dedicated to healthy recipes with a sprinkle of indulgence mixed in! Molly is wildly passionate about food, and grew up in a family of foodies. She was surrounded by it from an early age and immediately fell in love. Molly loves to share super flavorful, unique and healthy recipes, as well as indulgent, comforting meals. Through her time blogging, she has grown to have a passion for photography as well. You can find Molly’s recipes at, and her first cookbook will be published in August of 2019! spices in my dna logo

Natural Grill Cleaner

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How to Clean a Grill in Three Steps

This natural and non-toxic grill cleaner produced by food journalist, Kate Kordsmeier of Root + Revel, is a must during summer! Homemade grill cleaner is not only safer and cheaper, but also makes a perfect Father’s Day gift. You just need four natural ingredients (no harmful ammonia) to clean your grill grates, improve taste, reduce gas expenses and prevent rust!

  How to clean grill

You’ll need:

  • 1 Tbsp. Baking soda
  • 1 Tbsp. Dr. Bronner’s Sal Suds
  • 1 Tbsp. Cleaning vinegar (can substitute distilled white vinegar)
  • 1 ball Aluminum foil, or grill brush if preferred)
  • 2 Tbsp. Sprouts Avocado Oil Spray


  1. Fill a shallow tin (I recommend an aluminum baking tin) with boiling water and stick it in the lit grill. Close the lid and let steam for 10 minutes to loosen any dirt, grime and stuck on food. Remove water pan and turn off heat when ready to clean.
  2. Meanwhile, combine baking soda and Sal Suds with 12 ounces of warm water. Pour into a glass bottle fitted with a sprayer and add vinegar. Gently swirl to combine. Spray cleaning mixture onto grill to thoroughly coat the grates. Ball up aluminum foil until it’s the size of a baseball and scour the grill to clean. If you prefer a grill brush, that works great too.
  3. Once the grill is clean, spray avocado oil onto a paper towel and give your grill a quick wipe over to stop it from rusting and season it for future use.
Kate Kordsmeier_RootRevel

Meet Our Food Blogger

Kate Kordsmeier is a food journalist and restaurant reporter turned real food expert after her own chronic health issues (PCOS, Hypothyroidism + IBS/Leaky Gut) catapulted her into a long journey of trying to heal her body naturally. Today, she blogs full-time over at Root + Revel, a natural living site helping people strike the balance between good and good for you. Root and Revel logo

Brunch in a Breeze: Easy Brunch Recipes

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by Emily at One Lovely Life food blog Make brunch a breeze and impress guests with a beautiful brunch spread by incorporating frozen fruits and veggies into your meal. Not only are frozen fruits and veggies incredibly versatile, but they also pack as much nutritional value as the fresh varieties. Whether you’re looking to whip up something sweet or savory, you’ll want to give these easy brunch recipes a try:

Video Description: Facebook Live with Emily from One Lovely Life


Healthy Yogurt Parfait Recipe

Whether you use them for meal prep, a brunch party, or a fresh weekend breakfast, these parfaits with frozen fruit purée are a major crowd pleaser! Try them with all different combinations of frozen fruit for even more variety!


Yogurt Parfait Recipe
For the Fruit Sauce:
  • 2 cups Frozen fruit or berries (like Cascadian Farm strawberries, blueberries or cherry berry blend), partially thawed
  • 3/4 cup Water
  • 1 Tbsp. Orange or lemon juice
  • 1 Tbsp. Honey
For the Parfaits:
  • Your favorite mixed nuts or granola (like Cascadian Farm Cherry, Quinoa & Almond Granola)
  • Yogurt (dairy-free, if needed)
  • Fruit purée (see above)
  • Fresh fruit—like berries, bananas, kiwi, mango, etc.


  1. To make the fruit purée, place partially thawed frozen fruit or berries in a blender or food processor. Add water, juice and honey. Pulse or purée until smooth, leaving a few larger pieces, as desired. (If you want it completely smooth, you can strain it through a fine-mesh sieve).
  2. To assemble parfaits, fill small jars or glasses. Layer yogurt, fruit purée, fresh fruit, and nuts or granola in any order you like. Mix and match different fresh fruits and fruit purées to create new flavor combinations!

Frittata RecipeGreen Chile Frittata Recipe

Say hello to big-time flavor without a lot of effort! This frittata is packed with veggie goodness, hash browns and bacon. It’s an all-in-one breakfast dish that’ll make any morning better.


  • 1/2 Tbsp. Olive oil
  • 1 sm. Onion, diced
  • 1 cup Bell peppers (any color), diced
  • 1 4 oz.-can Sprouts Green Chiles (don’t drain)
  • 1–2 cups Fresh spinach
  • 1/2 tsp. Salt
  • 1/2 tsp. Pepper
  • 8 oz. Cascadian Farm Organic Frozen Hash Browns (about 1/2 a package)
  • 4 oz. Bacon, cooked and crumbled
  • 7 Eggs
  • 1/4 cup Milk (dairy or unsweetened non-dairy)
  • Additional salt & pepper, to taste


  1. Preheat oven to 375°F. Grease a 9-inch pie dish with nonstick spray, or a little olive oil or butter.
  2. In a medium sauté pan, heat olive oil over medium heat. Add onion and bell pepper and sauté over medium heat 8–10 minutes, or until very tender and onion is translucent.
  3. Add green chiles, spinach, salt and pepper, and stir until spinach is wilted.
  4. Add hash browns to the bottom of your prepared pie dish.
  5. Pour cooked veggie mixture over the hash browns and pack down well.
  6. Sprinkle bacon over veggie mixture.
  7. In a medium bowl, whisk together eggs and milk with a little salt and pepper. Whisk until very well blended.
  8. Pour egg mixture over the potato/egg/bacon and allow to settle.
  9. Bake at 375°F for 30–35 minutes, or until center is just set. If the edges are browning faster than you like, you can cover the pan with foil to protect it from browning any more.
  10.  Let cool slightly before slicing and serving.

Emily of One Lovely Life

Meet Our Food Blogger

Emily lives, loves and cooks at One Lovely Life, where she shares healthy recipes and inspiration for living a happy, full life. When her daughter developed an intolerance to gluten and dairy, her blog shifted to accommodate their new eating style, and these days you’ll find fresh, vibrant, colorful recipes that don’t feel like they’re missing anything. In addition to enjoying healthy meal choices on her blog, you’ll find made-over sweet treats, book recommendations and tips for living a life you love. One Lovely Life Logo

Healthy Brunch Recipes

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Healthy Omelet Recipe

Healthy Omelet Recipe

By Leslie Schilling This easy omelet muffin recipe makes 10–12 muffins.


1 cup Sprouts Deli Ham, cubed 1 cup Sprouts Organic Spinach or Arugula 8 lg. Sprouts Organic Brown Eggs 1/3 cup Milk 1/2 tsp. Baking powder 1 cup Shredded cheese Salt and pepper, to taste


  1. Preheat your oven to 350°F and generously grease a muffin pan with olive oil. Divide deli ham and fresh spinach or arugula among the twelve muffin slots.
  2. In a large bowl, mix together eggs, milk, baking powder, and salt and pepper, to taste. Pour evenly over meat and veggies to fill all the muffin slots. Top each with shredded cheese and pop in the oven for 18–20 minutes. Let cool for about 1 minute and remove from pan. Enjoy!

Get Ahead Hack:

The oven is on so make a double batch. You can keep these in the refrigerator for 3–4 days and reheat in the microwave for a protein-packed breakfast (or lunch) on the go!

Smoky Roasted Potato Recipe

Smoky Roasted Potato Recipe

By Leslie Schilling The perfect brunch recipe, these smoky, roasted potatoes serve 6–8.


2 lb. Fingerling potatoes, washed, dried & halved 2 Tbsp. Sprouts Extra Virgin Olive Oil 2 tsp. Sprouts Paprika Salt and pepper, to taste


Preheat your oven to 400°F and get out a large baking sheet. Place the potatoes in a mixing bowl and add olive oil, paprika, plus salt and pepper, to taste. Toss to coat evenly and pour onto your baking sheet. Space out on the pan and pop in the oven for 25–30 minutes, stirring halfway.

Meet Our Food Blogger

Leslie Schilling is a nutrition and wellness expert, a Masters-level registered dietitian, nationally recognized speaker, writer and nutrition therapist. With her warm, compassionate and entertaining personality, she’s been featured in Women’s Health, BuzzFeed, the Huffington Post, USNews, Pregnancy Magazine, The Yoga Journal and on HGTV. Leslie is also the creator and co-author of the book Born to Eat.

Bite-sized Mother’s Day Brunch Ideas

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Surprise mom on her special day with a batch of these bite-sized treats, a fresh floral bouquet and a heartwarming note. We’ve rounded up three of our blogger friends to share their Mother’s Day recipes. Mini Quiche Recipe

Gluten-free Mini Quiche Recipe

Recipe By: One Lovely Life food blog Whether you’re making brunch for a crowd or doing weekly meal prep, these mini quiches with hash brown crusts are the perfect dish to serve! They are naturally gluten- and dairy-free, and you can fill them with your favorite toppings! Ingredients:
  • 1 16-oz. pkg. Sprouts Brand Organic Frozen Hash Browns, thawed
  • 3–4 Tbsp. Sprouts Brand Olive Oil, melted butter or ghee
  • 1–2 cups Toppings (see below for suggestions)
  • 8 Eggs
  • Salt and pepper, to taste.
  1. Preheat oven to 425°F.
  2. In a large bowl, combine thawed hash browns with olive oil.
  3. Divide hash browns between 12 muffin cups. Press down the center to create a well and press the sides firmly against the rim of the muffin cup.
  4. Bake hash brown “cups” at 425°F for 20–30 minutes, or until they start to brown.
  5. Remove from oven and add desired toppings to the center of each hash brown cup.
  6. Whisk eggs in a small bowl (or liquid measuring cup with a spout) with a pinch of salt and pepper.
  7. Working gently, pour egg mixture over the toppings just to fill.
  8. Bake again at 425°F for 20–25 minutes, or until centers are just set.
  9. Allow to cool slightly before transferring to a cooling rack.
Fruit Tart Recipe

Mini Yogurt Fruit Tart Recipe

Recipe By: Recipes to Nourish Mini Yogurt Fruit Tarts are a fun little bite for special occasions and brunches. These healthy, grain-free tarts are topped with protein-rich Greek yogurt and fresh berries, nestled on a homemade pistachio crust.


  • 1 cup Pistachios, shelled
  • 4 Medjool dates, pitted
  • 1 Tbsp. Sprouts Brand Cocoa or cacao powder
  • 1 Tbsp. Sprouts Brand Butter, melted (can also use melted ghee or avocado oil)
  • 3/4–1 cup Greek yogurt
  • 1–1 1/2 cup Fresh organic berries
  • 4 Tbsp. Organic apricot preserves (optional)


  1. Place Medjool dates in a small bowl and cover with warm water to soak and soften for about 30 minutes.
  2. Preheat the oven to 350°F. Get a muffin pan ready and set aside.
  3. Place pistachios, soaked and drained Medjool dates, cocoa powder and healthy fat of choice in a food processor.
  4. Pulse about 3–5 times, just until combined (do not over mix it or it will turn into pistachio butter).
  5. Evenly distribute mixture in 12 muffin cups.
  6. Using clean hands, press the mixture down into each muffin cup, forming a mini crust that covers the bottom and comes up the edges about 1/2 inch.
  7. Bake at 350°F for 7–8 minutes.
  8. Allow the mini tarts to cool completely in the muffin pan, about 30 minutes, before gently removing the mini tart crusts (do not attempt to remove them until they are completely cool or they will break).
  9. Top each mini tart with about 1 tablespoon of yogurt. Add 1 teaspoon of the optional apricot preserves on top of the yogurt.
  10. Top with each mini tart with fresh berries.
  11. Serve immediately.
Egg Bites Recipe

Mushroom & Sun-dried Tomato Egg Bite Recipe

Recipe By: Handmade in the Heartland These delicious veggie-filled egg cups are perfect for brunch!


  • 6 Sprouts Brand Organic Eggs
  • 2/3 cup Milk
  • 2 cups Cheese, shredded (1 cup each Havarti & Fontina)
  • 1 8-oz. container Crimini mushrooms, diced
  • 1 Garlic clove, diced
  • 1/3 cup Chopped sun-dried tomatoes
  • 1 Tbsp. Sprouts Brand Olive Oil
  • 1 Tbsp. Fresh rosemary, chopped
  • 1 tsp. Sea salt


  1. Preheat oven to 350°F.
  2. Heat a sauté pan over medium heat, add olive oil and mushrooms. Cook until mushrooms release their juices, then add garlic and rosemary. Cook for 1–2 minutes. Set aside.
  3. Add eggs to a large mixing bowl and beat. Add the mushroom mixture along with the remaining ingredients and mix well.
  4. Pour into 24 mini muffin cups sprayed with cooking spray or buttered. Fill each muffin cup 3/4 full.
  5. Bake at 350°F for 20–25 minutes. You want the middle of the eggs to be fully cooked and not wobbly.
  6. Remove and let cool for a few minutes before serving.