Lactation Cookies Recipe No Sugar Deconstruction

Lactation cookie recipes are delicious and great for a treat. However, as a regular snack, these guys have just way too much sugar for me! Try my alternative recipe – there is no added sugar and has almost the same ingredients. And there’s no baking… OK, so they’re not cookies either – they’re what I call “deconstructed” lactation cookies. And it’s sweet enough it still feels like a treat!

They’re so easy to make and perfect for nursing moms who don’t have time to bake.

Sugarless Lactation Cookies


1 cup raw natural oats

Handful of raisins

Dash of cinnamon, nutmeg, and salt

2 Tbsp ground flax

1 cup of milk (dairy, nondairy or even breastmilk will work)


1. Put all of the ingredients except for the milk into a cereal bowl.

Recipe for Lactation Cookies No Sugar

2. Add the milk and stir.
No Sugar

3. Let it soak for a minimum of 5 minutes, less if you like raw oats and more if you like soft oats. The one below soaked for about 10 minutes.

Sugarless Lactation Cookies

4. Eat and enjoy!

Chapati Recipe – Quickest, Easiest Flatbread Ever

Chapati is an unleavened Indian flatbread. It’s easy to make and delicious. This simple 4 ingredient recipe will work with wheat flour or a gluten free blend. You can use the bread as a sandwich wrap or serve it with any kind of meal. And it’s so easy! This recipe requires no prep, uses ingredients you probably already have and provides a hot, fresh and home cooked bread in a matter of minutes. It’s a healthy, homemade version, so serve only while fresh:)

Indian Chapati Recipe Continue reading Chapati Recipe – Quickest, Easiest Flatbread Ever

Asian Chicken Meatballs Recipe

Ground chicken recipes aren’t easy to find and when I did find one, I didn’t like the fact that they were fried (probably dried out) and then dipped in uber-sweet peanut sauce. So, I made my own recipe for ground chicken and it was AMAZING. What else can a girl with ground up chicken thigh meat do other than get creative?

Chicken Meatball Burger Dinner

Instructions are in each photo.

Ingredients for 20 chicken burgers/meatballs:


4 lbs (2.2 kg) ground chicken thighs

1 cup fresh parsley, 1 medium onion, 4 cloves garlic

Salt & pepper

1/2 cup chickpea flour (or breadcrumbs)


Oil – 4 tbsp olive oil (or other cooking oil), 1 tbsp sesame oil

4 tbsp honey

1 cup orange juice

Onion and Parsley and Garlic
Prep the parsley by cutting the bottoms off and then cutting it in half. Put it in the blender with the garlic and onion.
Using the automatic pulse feature on medium strength, cut the onion, garlic & parsley until they are fine (as pictured).
Chicken Burger Mix
In a large bowl, combine the herb mix, one egg, the chicken, salt & pepper and the chickpea flour (or breadcrumbs if you like gluten!) Mix with your hands until well blended! Make burger meatballs and set on the side.
Chicken Burgers
Combine the simmer sauce and heat on medium until it boils and then reduce the heat.
Chicken Meatballs
Cook 12-15 minutes until the outside of the burger ball starts to brown and then gently flip over.
There is is!

Healthy Chef Salad

Chef salad is yummy, but can end up getting unhealthy . . . here is a recipe for a chef salad that’s a bit healthier.

Chef Salad

Healthier Chef Salad

Healthier Ingredients:

Instead of iceberg, choose mixed greens & baby spinach.

Instead of deli ham, choose roasted turkey with no nitrates.

Instead of store-bought ranch dressing, choose homemade balsamic vinaigrette.

Instead of pre-shredded cheese, shred your own

Add whatever veggies you want! Get more protein by adding peas or an egg.


Get good ingredients and mix them together. By using ingredient replacements, you can increase the nutrients of your salad without increasing calories. You can also reduce the amount of processed ingredients.

Chef Salad

Cream of Broccoli Homemade

You will never buy cream of broccoli soup again once you master this recipe! I used to buy condensed soups, then moved on to fresh in the fridge soups and now make my own. It’s liberating and cheap! Here is one of my winter go-to buddies: cream of broccoli soup using 100% fresh ingredients and gluten free!

Homemade Cream of Broccoli Soup

Cream of Broccoli Soup Homemade


Large Fresh Broccoli (1 Lb. or so)

1 Large Potato

1 Cup Fresh Cream (10-15% Fat) OR 1/2 Cup Fresh Cream + 1/2 Cup Whole Milk




1 Medium Onion

1 Cup Water


Cut your broccoli into large chunks, wash, rinse and steam. While the broccoli is steaming, heat 2-4 Tbsp of butter (as much as it takes to cover the pot surface) in a large pot on low. Quickly dice 1 medium onion and add it to the butter, raising the temperature slightly. While the onion is cooking, peel and dice 1 large potato. When the onions are translucent, add the diced potato and 1 cup of water (more water if it doesn’t cover the potato). Don’t be so hard on yourself if you brown some of them – it won’t make a huge difference, just aim for translucence. Using a potato instead of flour keeps it gluten free!

Raise the temperature on the soup and bring to a boil. Boil until the potatoes are soft. At this point, your broccoli is probably finished. I like mine to be a bit bright green to retain a bit of crispiness, but still soft enough for soup. Remind yourself of what it looked like before you cooked it and try to keep the color close. When it’s finished cooking, put it in the food processor and chop it fine (or blender).

Using potatoes as the starchy base instead flour is great for gluten free folks!
Using potatoes as the starchy base instead flour is great for gluten free folks!
Don't cook out the nutrients! Overcooking broccoli can reduce its healthiness.
Don’t cook out the nutrients! Overcooking broccoli can reduce its healthiness.

When the broccoli is blended up, add it back into the potato mixture and heat. When the potatoes are soft, remove the whole liquid to the food processor and blend. You can blend it finely, or loosely. Slowly add the cream or milk to the mixture as it blends. Remove from the blender, heat and then serve! You can make it as soft or chunky as you want – just blend more for smooth soup and less for chunky.

Cream of Broccoli TIP: For super chunky broccoli bits, set aside part of the broccoli before you chop it finely, cut it into the chunky size you want and then add it back into the soup after you have blended everything.

Cream of TIP: You can use the same recipe to make cream of cauliflower! This is an amazing gluten free base for lots of different creamy soup recipes.

Love creamy soups? Try my condensed cream of mushroom replacement soup recipe and never buy canned again!

Condensed Cream of Mushroom Healthy and Homemade

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