Pesto is one of my favorite condiments, especially in the spring in summer when fresh basil is available. We just started our basil in the garden and I can’t wait till we can make this broccoli pesto recipe with homegrown herbs. Till then, I’ll be making this pesto on repeat with local broccoli from farmers markets and fresh basil wherever I can find it!

Broccoli pesto is surprising easy to sub in for most pesto recipes. What’s special about this one is that it’s nut-free, which works for so many allergy families. I can serve this and not worry if a visiting friend has a tree nut/peanut/sesame allergy. There is no lack of flavor, even without nuts. Pesto without nuts is also A LOT cheaper as pine nuts are crazy expensive lately.

I am using a grated romano cheese in this recipe. Although I generally eat dairy free, I find a little goat or sheep’s milk cheese is fine for my system. Did you know goat and sheep’s milk is easier to digest than cow’s milk?


  • Super rich in Vitamin C and Vitamin K.
  • High in sulforaphane. This helps clear out excess hormones in our bodies, especially xenoestrogens that cause cancer.
  • Rich in fiber, which helps reduce cholesterol and helps digestion
  • Contains Omega 3’s…about the same as a flax oil capsule.
  • Contains kaempferol, which has the ability to lessen the impact of allergy-related substances (by lowering the immune system’s production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.(source 1)

Okay, moving on to other important things. How to use pesto, besides on bread? This has been my challenge as bread and I are generally not friends lately. The rest of my family swears this broccoli pesto went well with some fresh bakery bread. Another family tested it out and shared the same sentiment…even from a broccoli hater!!

Broccoli Pesto in Food Processor

Here’s some other ways to pair pesto in your meal planning:

  • Add to scrambed eggs
  • Top grilled chicken
  • Add to a vegetable minestrone soup
  • Use as a condiment in a sandwich instead of mayo or mustard
  • Pair with rice crackers, or the Almond Flour crackers from Simple Mills (LOVE them!)
  • Top an heirloom tomato with pesto for a quick snack

Easy Broccoli Pesto

Broccoli pesto is a delicious dressing or dip any time of day. This recipe is also nut-free.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Dip
Cuisine: American
Keyword: broccoli, pesto


  • 2 cups broccoli florets
  • 1-2 small garlic cloves depending on how spicy you want your pesto!
  • 1 cup lightly packed basil leaves
  • ½ cup grated Romano cheese
  • cup extra virgin olive oil
  • Squeeze of a ¼ lemon
  • Pinch of salt to taste


  • Steam the broccoli first using a steamer basket for 6-7 minutes, or until soft but still bright green. Drain well.
  • In a large food processor, add the steamed broccoli, garlic, basil, cheese, and lemon juice. Process until well blended.
  • Pour the olive oil into the pesto in a slow stream until well mixed and desired texture reached.
  • Taste and add salt as needed.
  • Store in the refrigerator. Serve warm or chilled.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!


Muffins are one of those snacks I try to prep at least once a week. I’ve been challenged to make them “school-friendly” which means no almond butter/almond flour/almond milk, which I use all the time. I was excited that this new recipe became a big hit with everyone in the house!

Green smoothies are a staple in our house. Once we got our Blendtec blender ages ago, it opened up my eyes to a new way of getting more vegetables into everyone’s day. Spinach and kale smoothies are a regular thing for all ages in the house. I’ll make some with more citrus for the kids, and heavier on the herbs and proteins for the adults. You can read more about my kid’s favorite green smoothies in this post.

Using your blender is one of the best baking tips I’ve learned in recent months. Dump everything in, blend away, and you’ve got a quick batter ready to go! There’s less clean up, which is always good in my book.

I’m also a huge fan of the silicone baking cups. From all the research I’ve done, I feel they are heat safe and okay for occasional use. Otherwise, you can use unbleached parchment paper cups. Often times, gluten free muffins like these tend to stick in the muffin tins. That’s why the silicone baking cups come in handy. Who wants to spend extra time doing dishes? Not me! Oh, and you can make super cute shapes like these star ones I keep on hand for keeping lunch box goodies organized.

Easy Green Smoothie Muffin Recipe


I generally would use almond milk when any recipe calls for milk. However, I wanted to send these muffins to school and all of my kids’ classrooms are nut-free. I used our local milk for this recipe, however you can use any plant-based milk and see what you like. I’ll try these green smoothie muffins out some time with oat milk and let you know how it goes. Yes, oat milk is thing! Coconut milk would work great too!

One note about protein powders. These are a great option to bake with, but I like to keep things simple and use an unflavored collagen powder. If you don’t have any, you can shop my favorites from my Amazon shop here, or try a quality vanilla protein powder as a backup option. Protein powders often list 15 ingredients (or more!) so I recommend collagen so your body doesn’t have to work so hard to figure out what’s going on in there. I’ve tested these green smoothie muffins with both unflavored collagen from Vital Proteins, and the Vanilla Coconut Collagen powder from Primal Kitchens. Both are excellent choices.

Green Smoothie muffin recipe blender star


An easy green smoothie muffin is a quick snack for on-the-go and great to pack for a school lunch. Adapted from That Clean Life.
Prep Time: 8 minutes
Cook Time: 25 minutes
Total Time: 33 minutes
Course: Breakfast


  • cups Baby Spinach
  • 2 Ripe Bananas
  • ½ cup Collagen Powder or Protein Powder
  • 2 Pitted Dates
  • ¾ cup Milk Plant/Nut/Seed
  • 2 Eggs
  • 2 cups Oats rolled
  • 1 Tbl Baking Powder
  • Optional mix-ins: ¼ cup mini chocolate chips chopped nuts, dried cherries


  • Preheat oven to 350F.
  • Line a muffin tin with 12 silicone baking cups, or unbleached muffin tin liners.
  • In a blender, add the spinach, bananas, collage (or protein powder,) dates, and milk. Blend on high until smooth.
  • Add in the eggs, oats and baking powder. Blend again to create a batter.
  • Carefully stir in any optional mix-ins you like.
  • Fill muffin cups nearly to the top and bake for 22-28 minutes, depending on your oven. They are done when a toothpick comes out clean from the middle.
  • Cool and enjoy. Store in an airtight container in the fridge for up to 4 days, or freezer for two months.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!
Green Smoothie Muffin Recipe Snack Gluten Free

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Healthy Instant Pot Recipes– There’s no denying it, the Instant Pot pressure cooker trend is here to stay. I’ve pulled together my favorite healthy Instant Pot recipes for you to bookmark and make at home.

Here’s a funny secret, I’ve had a pressure cooker for years. Way before the Instant Pot became the “cool kid” in the kitchen. One of my earlier recipes on the blog is proof of how long we have been using ours. This is my Shrimp Risotto pressure cooker recipe…it cooks so fast and is a hands-off risotto. I made this when I had toddlers and they all loved it! I would note to use grass-fed butter nowadays, and try some nutritional yeast instead of the parmesan cheese. (Thank goodness my food pictures have improved right?!)

Instant Pot Sweet Potato pressure cooker

I now own not one, but two pressure cookers. I have no excuse for not meal prepping like a boss on the weekends. Well, except for that thing called life and kids getting in way. But seriously, the Instant Pot is so handy for prepping some easy things to keep ready in the fridge for the week ahead. Here’s a quick list of prep ideas:


One of the best cooking tips I can give you about the Instant Pot is that size matters. Many recipes you read are tested for the 6 Quart pots. If you have an 8 Qt pot like I do, I often take a few minutes off the timing. It takes longer for the pot to get pressurized because of the additional space. This is still a part of the cooking time, and it can dry out meats if you are not careful. For recipes that are 5 minutes or less (like eggs) I don’t change the timing.

Most slow cooker recipes can be adapted to Instant Pot cooking. If you have a family favorite slow cooker recipe, look for a similar one online with Instant Pot timing and use that as a guideline. I’ll be doing this when I make corned beef and cabbage for St. Patrick’s Day.

Healthy Instant Pot Meal Plan

Free meal plan

Grab your free download for a healthy, Instant Pot meal plan. All the recipes are gluten and dairy-free. Enjoy these easy recipes, set it and forget it!


The quality of meat matters in these recipes. Opt for grass-fed beef, pastured chickens, and wild salmon. A recipe is no longer healthy if you opt for conventional meat, which drives up inflammation in your body. If you don’t have a farm local to you, Butcher Box grass fed meat is a great option with at home delivery.

Your goal is to nourish your body with the best possible sources of meat (if you are a carnivore,) as it’s long-term inflammation in the body that causes disease.  Let’s skip that part, okay?


  1. Instant Pot 5 Ingredient Enchilada ChickenHealthy Instant Pot 5 Ingredient Enchilada Chicken Recicpe
  2. Paleo Chicken Tikka MasalaHealthy Instant Pot Paleo Chicken Tikka Masala Recipe
  3. Mexican Stuffed Sweet Potatoes (2 part recipe, I suggest making the potatoes ahead of time)Healthy Instant Pot Mexican stuffed sweet potatoes
  4. Chili Lime Salmon– make the salmon and keep plain for kids, or share the spicy sauce for the brave ones!Healthy Instant Pot Salmon Chili Lime Recipe
  5. Instant Pot Hamburger Soup– this is a very kid-friendly soup. I will often strain out the broth to serve to my youngest. Healthy Instant Pot Hamburger Soup
  6. Instant Pot (or slow cooker) Chicken Pot Pie– so comforting on a cold day. Healthy Instant Pot Chicken Pot Pie Recipe Gluten Free Dairy Free
  7. Healthy Instant Pot Lamb StewHealthy Instant Pot Lamb Stew
  8. Grain free Instant Pot Porridge– this is from the Paleo Cooking with your Instant Pot Cookbook. 

Healthy Instant Pot Grain Free Porridge Breakfast recipe

Do you have a healthy Instant Pot Recipe you love? Head over to our Facebook group and share it in the community.  Join all the other moms there trying to put healthy meals on the table, using all of my culinary nutrition guidance.

*This program is not currently available. Please check out my Culinary Nutrition Bootcamp for the newest coaching program available. 

This is the gluten and dairy free real food reset your body didn’t know it needed.

They say it takes three weeks to make changes become a habit. I think it takes three weeks to see positive results, which motivate you to stick with change. If you are anything like me, you need to feed a family while also eating well yourself.

I’m happy to share with you my 21 Day Real Food Reset Program. This program is designed to help you make simple, nutritious food that will help stabilize your blood sugar, keep your energy up, and curb those cravings. Eating well should be simple and fun and that’s what we are going to do over the next three weeks.

I gained a lot of confidence around using different ingredients and the “why” behind choosing them over more mainstream ingredients. -group member

Are you ready to give your body the chance to:

  • lose weight
  • eliminate bloating
  • improve your sleep
  • improve your sleep

The eczema I’ve had for years went away after doing your Reset program.

All of these changes were some of the improvements the last group of women found in my Reset coaching program.

21 day Real Food Reset Program Meal Plan Gluten Free Dairy Free Recipes


Here’s the important stuff, this is what you get with the 21 Day Real Food Reset:

  • Meal plans for 3 meals a day, plus snacks, for all 21 days
  • Coordinated, organized grocery lists
  • Step-by-step meal prep guides
  • Real food based menus that are both gluten-free and dairy free
  • A private Facebook accountability group
  • 30 days of Thrive Market, and 25% off your first order

21 Day Real Food Reset Program recipes

As a bonus, I’ll be available to answer your questions in the Facebook support group. This is available ONLY to paid members of the Reset program.

My favorite part of the FB group was the sense of community it created. -group member

The Secret Sauce

Here’s something that may surprise you. You don’t need to count calories or macros to take your health and energy to the next level.

What you do need to learn is why fat, fiber, and protein are so important. These are my guiding words when I teach at my workshops or with private clients. Pairing these macronutrients together help you achieve your goals. Here’s how I address this in the program:

  • Each meal or snack features this combo to help keep your blood sugar stable throughout the day. This is how we avoid the “hangry” stage.
  • The recipes are rich in fiber, which helps your digestion improve, builds immunity, and is important for lowering cholesterol.
  • Healthy fat is so important for you to feel full. Fat is important for our brain health and we love that it keeps the cravings away.


“Having tried various cleanses, Emily’s reset was amazing, it took away the bloating, the constant hunger and the cravings. The need for sweets was gone. I have done the reset twice and will certainly do it again. My kids liked most of the meals which was also great!”    -Real Food Reset student

If all these other women can try something new, so can you.

This program includes 3 weeks of meal plans, grocery lists, and private community support.

Do you deserve this?


Thought so! Let’s do this.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

 21 Day Real Food Reset Meal Plan


  1. How many people will this feed?
    1. This is designed to feed a family for dinner, most of the family for breakfast, and generally mom and dad for lunches. There is flexibility in the meal plans and I’ll walk you through the way to customize it for your situation. I’ve done this with my family and I feed myself and my husband the breakfast, lunch, snacks, and dinner. The kids also get the dinner, but make their own choices for the balance of meals.
  2. Can I do this if I am vegetarian?
    1. Yes, there are simple swaps you can make for all the recipes that include even more fiber-rich options. Lentils, beans, and tempeh are all vegetarian protein sources used as alternatives. These are listed on individual recipe pages.
  3. Will there be a lot of expensive ingredients to buy?
    1. The goal here is to make this affordable for all of you. There may be some new ingredients to you, depending on how you have currently been cooking. If anything is unfamiliar, please feel free to ask questions about them in the Facebook group.
  4. How do I get my files?
    1. Once you make your purchase, you will be sent a confirmation email. Please confirm your email address and the meal plans and prep guide will be sent along soon after confirmation. Please check your junk mail if you do not receive it your confirmation email. Add to your contact list.
    2. Your meal plans will be sent to you as a PDF file. Print the black and white, or color, version and save it in a binder each week. Staying organized is half the battle!
  5. The private Facebook group sounds awesome, how do I get in?
    1. Once you get your Welcome email, you will find a link to access the Facebook group. Please request to join and I will approve the new members throughout the registration period.
  6. I’ve got another question. Can I email you?
    1. Yes, send it along to or book a free consultation on my women’s health coaching page.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

Trying to eat more fish can get boring, but have you tried to make your own salmon burgers yet? I used to purchase some ready made salmon burgers, but once I learned about the lack of quality of farmed salmon, I choose to only buy wild salmon. Making my own salmon burgers turned out a lot easier than I expected, and I think you can handle it too.


  • Essential fatty acids in salmon help reduce inflammation, supports immune function, and is needed for proper thyroid functioning.
  • Salmon also provides the perfect ratio of Omega 3’s to Omega 6’s. The Omega 3’s include both EPA and DHA. These support better control of the body’s inflammatory response, improved metabolic cell function, improved transfer of information between the body’s cells, and improved brain function.
  • Sweet potatoes are high in Vitamin A, the carotenoids needed for a healthy immune system, plus has anti-inflammatory health benefits.

This is one of the unique recipes I add to my custom meal plans for clients. The women I work with who are dealing with specific autoimmune conditions need nutrient dense meals that help support immune function, balance blood sugar, and reduce inflammation. These salmon burgers do all of that, while remaining a delicious meal the whole family can enjoy.


Pair this with roasted broccoli to round out the meal.


  • 2 organic sweet potatoes scrubbed clean and sliced ¼” thick. (Look for ones with a wide circumference.)
  • Avocado oil
  • ¼ teaspoon sea salt
  • 2 ½ cups wild caught Alaskan salmon, skin removed and pulsed in the food processor (alternatively, 3 can wild caught canned salmon)
  • 2 tablespoons fresh dill chopped, or 1 teaspoon dried
  • ¼ cup minced red onion
  • 1 garlic clove minced
  • Grated zest of one lemon plus 2 tablespoons fresh lemon juice
  • 2 teaspoons dijon mustard
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 eggs whisked
  • 3 tablespoons almond flour


  • Heat oven to 400°F and place baking sheet in oven to preheat.
  • On a second baking sheet, line with parchment and lay out sweet potato slices. Brush with two teaspoons avocado oil and sprinkle on ¼ teaspoon salt. Set aside.
  • Combine salmon and balance of ingredients through almond flour in a large bowl.
  • When oven is ready, remove hot pan and cover with parchment.
  • Form sliders using a ¼ cup of the mixture. Evenly space on the preheated pan.
  • Place both sliders and sweet potatoes in the oven. Cook for 10 minutes.
  • Rotate pans after ten minutes and flip sliders. Cook both trays for 10 minutes more. Remove from oven and let cool slightly before serving.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

salmon sliders are packed with nutrients to improve your health

Cashew Cucumber Sauce


  • 1 cup raw cashews  soaked for at least 2 hours and not more than 6 hours.
  • ¼ cup filtered water
  • 2 tablespoons lemon juice
  • 2 tablespoons red onion finely diced
  • 1 tablespoon fresh dill chopped, or 1 teaspoon dried
  • ½ medium organic english cucumber seeded and finely diced


  • If you have extra sauce, you can add it to lettuce wraps as a sandwich. Prepare the sauce while the salmon and potatoes are in the oven.
  • Place chopped cucumbers in a clean dish towel or cloth napkin and squeeze out the extra moisture.
  • Add cashews, water, lemon juice, and red onion to a blender or food processor. Blend well to combine.
  • In a small bowl, combine cashew blend with dill and cucumber. Stir to combine.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

paleo pumpkin smoothie recipe

As we settle into fall, I find myself craving my paleo pumpkin pie smoothie. It’s like a pumpkin spice latte, without the caffeine jitters and dairy intolerance issues. I made this smoothie for some friends on my tennis team last year and it was a winner!

This liquid nutrition was actually part of an assignment I did for the Academy of Culinary Nutrition. I focused on an autoimmune condition and developed recipes specifically targeted towards nourishing these clients. A key focus for clients with autoimmune disease is to support the immune system, increase anti-inflammatory foods, and improve metabolic function. This smoothie offers a range of nutrients to aid in healing and help increase energy levels.

pumpkin spice smoothie


  • Pumpkin: provides a wide range of micronutrients
    • Vitamin A helps vision, immune, and inflammatory systems.
    • One cup of baked winter squash will provide you with approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA), useful for brain health.(1)
    • One cup pumpkin is 20% of DV of Vitamin C. (2)
    • It’s a key food that can help with hormone balance throughout a woman’s menstrual cycle.
  • Hemp Seeds: offers a perfect  3:1 ratio of omega-6 to omega-3
    • Offers a complete protein source of essential fatty acids
    • Great for brain health
  • Bananas: a natural sweetener with benefits:
    • potassium helps prevent muscle aches
    • fibre is easy to digest
    • helps increase energy level with a high amount of B6 (3)

My paleo pumpkin pie smoothie is a great way to start your morning routine, or recharge after a workout. What’s even better is that this smoothie is also kid-approved in my house. Those bananas make it sweet, so feel free to decrease to your taste.


To make homemade pumpkin puree, slice the top off of a pie pumpkin and then cut the pumpkin in half through the middle. Remove the seeds and then cover the pumpkin pieces with some coconut oil and roast for 30 minutes cut side down on a baking sheet in an oven at 400 degrees. Scoop out the insides and reserve pumpkin for smoothies or soup. If you use store bought pumpkin puree, look for the organic version sold in cardboard boxes instead of cans. (See this option here.) The reason to skip the metal can (even BPA free) is to reduce your exposure to metal, which is an issue for women dealing with autoimmune sensitivities.

Learn more about what a health coach can do for you.
Paleo Pumpkin Pie Smoothie


Paleo Pumpkin Smoothie Recipe

paleo pumpkin smoothies

Paleo Pumpkin Pie Smoothie

This smoothie is like a guilt-free slice of pumpkin pie! My paleo pumpkin pie smoothie is both dairy free and gluten free.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: pumpkin, smoothie
Servings: 2
Author: Emily Roach



  • In a high speed blender, add all ingredients in the order listed.
  • Add a large handful of ice cubes if you prefer an even thicker smoothie.
  • Blend on high till thoroughly combined. Enjoy.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

pumpkin smoothie with cacao nibs

I add cacao nibs to my smoothies to give them a little crunch! Did you know cacao nibs provide you a dose of both iron and magnesium. These two micronutrients are important to replenish during the menstrual phase of a women’s cycle. Give your body some energy and help balance those hormones with a little support from these little bits of chocolate goodness.

You can find my recipe to make homemade almond milk herehomemade vanilla extract here, and my favorite place to get the pumpkin pie spice is Trader Joe’s.

paleo pumpkin pie smoothie ingredients

I hope you enjoy your paleo pumpkin pie smoothie this fall. It’s a great way to nourish you body, and get that pumpkin fix covered.


  1. By Roasting Them for a Relatively Short Time at a Low Temperature You Can Help Minimize Damage to Their Healthy Oils. Linoleic Acid (the Polyunsaturated Omega-6 Fatty Acid) and Oleic Acid (the Same Monounsaturated Fatty Acid That Is Plentiful in Olive Oil. “Squash, Winter.” Squash, Winter. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.
  2. Ware, Megan, RDN LD. Medical News Today. MediLexicon International, n.d. Web. 01 Nov. 2016.
  3. “Vitamin B6 – Pyridoxine.” Vitamin B6 – Pyridoxine. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.paleo pumpkin pie smoothie (1)

Every year I like to find a delicious summer recipe I can make over and over as new guests arrive at the beach. I learn how to make it without recipe cards or books. This keeps things simple in the kitchen during the summer months. After a day at the beach, I want quick recipes, food for a crowd, and lots of fresh vegetables. Here’s a list we can use to plan out our summer meal plans and spend more time playing outside.


Easy summer frittata for camping delicious summer recpe

Main Dish

Summer Frittata

Crockpot Chicken Fajitas

Lobster Avocado Grapefruit Salad

Salmon Burgers

Pesto Chicken Skewers

BBQ Slow Cooker Baby Back Ribs

DIY Summer Cobb salad with chicken, or swap in tuna or salmon. Delicious summer recipe ready in minutes!

Chicken or Salmon Cobb Salad (aka Rainbow Salad in our house)

Swordfish Kabobs

Black Bean Tacos


Side Dish

Blueberry Quinoa Salad

Chunky Mexican Coleslaw

Strawberry Cucumber Salad

Heirloom Tomato Salad

Easy summer cocktail recipe blueberry gin smash

Gorgeous cocktail from A Simple Pantry


Mint and Melon Agua Fresca

Blueberry Thyme Smash

St. Germaine/vodka Smash (this was our go-to recipe last summer!)


Watermelon Pizza

Strawberry Shortcake Skillet (not as simple, but so delicious!)

Paleo Lemon Bars

Watermelon Pizza Snack Idea Delicious Summer Recipe

For more inspiration, check out the years of past dinner plans here. I hope you find a new delicious summer recipe to help you with your summer meal planning today.

Snacks are a big deal in our house. After a year of making them, these Lemon Cashew Coconut energy balls are definitely at the top of the list. They a full of real food ingredients, easy to customize, and quick to make. Both the kids and the adults love these as a quick trick, and they even fulfill those sweet craving we all struggle with.

I’ve seen energy balls sold at the stores lately for $5/bag that may include just a couple balls. What? I’m telling you, it’s so easy to make these yourself if you have a food processor. Gather your ingredients together, pit and soak your dates, and get ready to blend away. I’ll make these in the afternoon before the kids come home from school and they love them. These are not nut-free so this is always an at home snack for the kids.

These lemon cashew coconut energy balls are also a great replacement for the energy bars at the store. So many of them market themselves as healthy, but take the time to read the label. If it starts with “brown rice syrup” or “agave” then you are giving yourself a sugar shock. Yes, these dates are super sweet in the recipe below. However, they offer some nutritional benefits whereas those other “sugars” do not. Don’t make the mistake of being fooled into buying adult candy bars in the health food energy bar aisle.

Is it Keto?

Great question. Dates tend to be high on the glycemic index, making it a “high carb” fruit. However, I think it’s a great snack, or treat, as it has a very high percentage of fat and protein paired with them. What I love about this recipe is it pairs fat + fiber + protein, helping your hormones stay balanced and keeping you full longer.

Grab your Free 1-week Keto Diet Meal Plan

Enjoy this recipe collection to get your started on the ketogenic diet.


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Here’s a few things why I love this recipe.

  1. Cashews are a great protein and fat source that helps keep your blood sugar stable. Plus they even act as an antidepressant!.
  2. Dates are a natural sweetener and offer you a dose of magnesium, vitamin B-6, calcium, and potassium. (Great post workout.)
  3. Lemons offer a dose of vitamin C and it’s antiviral, antibacterial properties.
  4. Coconut contains a healthy fat needed for brain health.

I make this with either lemon zest, or a couple drops of lemon essential oil. Use whichever you have on hand, or whichever you have time for!

[clickToTweet tweet=”Don’t be fooled into buying adult candy bars in the health food energy bar aisle. ” quote=”Don’t make the mistake of being fooled into buying adult candy bars in the health food energy bar aisle. “]

Lemon cashew coconut energy ball recipe

If you want your lemon cashew coconut energy balls to really stand out in the mix, you can add the dough to a large bowl and then stir in the coconut flakes. However, in the interest of time, and clean up, I’ve thrown it all into the food processor in stages and it comes out delicious.

Lemon cashew coconut energy ball recipe


An easy, healthy energy ball snack recipe that everyone will excited for! This recipe was inspired by Nutrition Stripped.
Course: Snack
Keyword: coconut, kids


  • 1 cup cashews
  • 10 pitted medjool dates
  • 2 heaping tablespoons almond butter
  • ¼ teaspoon cinnamon
  • ½ teaspoon sea salt
  • 2 tablespoon maple syrup
  • 1 tablespoon lemon zest or 3 drops lemon essential oil
  • 1 tablespoon coconut oil
  • 1 cup shredded unsweetened coconut


  • Place the pitted dates in a small bowl with hot water. Let soak for 5 minutes while you gather ingredients.
  • In a food processor, grind the cashews first until you have small bites. Stop before you create cashew butter!
  • Add the balance of ingredients, except for the shredded coconut. Blend well.
  • Add the coconut and pulse a few time until well combined.
  • Make golf ball size balls and place on a plate. Transfer plate to the refrigerator to chill for 20 minutes before serving.
  • Store in an airtight container.


Here’s a bonus for you. Roll them in white or black chia seeds for an extra boost! Chia seeds help provide digestive support, which is critical for anyone dealing with autoimmune issues. I mentioned them in my Autoimmune Meal Plan and they help provide both Omega 3’s and support for easy elimination.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Here’s a bonus for you. Roll them in white or black chia seeds for an extra boost! Chia seeds help provide digestive support, which is critical for anyone dealing with autoimmune issues. I mentioned them in my Autoimmune Meal Plan and they help provide both Omega 3’s and support for easy elimination.

Lemon cashew coconut energy ball recipe

Let me know how you enjoy these Lemon Cashew Coconut Energy Balls! Enjoy.

Meal planning ideas for families are not easy to come by – even for the best recipe site searchers and Pinterest fans. The number #1 complaint I hear from readers, and clients, is their challenge with meal planning. They know it’s an important part of achieving their health goals, and also a way to limit their stress at dinner. But they get stuck when it comes to sorting through recipes. There are recipes coming at you online, in magazines, cookbooks, Pinterest, friends, and so on. What if someone could create a healthy meal plan for you?

When my daughter was in daycare, I remember the struggle of rushing to pick her up. How fast can I get her, get home, and get dinner on the table. Those stressful nights became manageable once I started meal planning. I’ve been crafting meal plans here on the blog for nearly five years. Each week I’ve shared my posts and I started to see some trends. There were recipes we kept coming back to because they were family-friendly, easy to prepare, and use real food ingredients. The 4-week healthy meal plan guide was born.


I heard from you the need to simplify. You want healthy recipes, but you don’t want to spend hours trying to find them. This book includes my favorite recipes that I go back to time and time again. These are the recipes that live in my meal planning binder and are stained from pulling them out so often. I went another step an organized all of these recipes into meal plans for you.

Here’s what you get with my digital download Healthy Meal Plan:

*4 weeks of Meal Plans for dinner

*Shopping Lists

*24 Simple Recipes


You can see the recipes are easy to follow, and only use real-food ingredients. I’ve also included substitutions for making meals gluten-free or dairy-free if needed. Plus, there are side dishes suggestions to pair with the main meal. Often times I see meal plans and they include one main dish, or casserole. If you have kids like mine, I often need to cook meals that I can deconstruct. (or just not have anything touching each other!) Deconstructing a meal is a great way to make one thing for everyone and expose kids to a wide range of flavor and color.Keep some veggies raw that they may eat and cook for the rest of the family. Kids may not always eat everything, but overtime you will be surprised when one day they suddenly eat asparagus after swearing it off years ago.





The 24 recipes included are ones that I use for some of my custom meal planning clients. I want everyone to feel more confident in the kitchen and these are simple to follow. These recipes arm you with a plan for the end of the day when you are exhausted. You want to call for takeout because you didn’t plan anything for dinner. Get ahead of the game and use these healthy meal plans instead. The more you eat at home, the more your energy will increase, your sleep can improve, and you are saving money. Know what you are eating and avoid exposing yourself to processed foods and chemical preservatives. It’s the best way to optimize your health.

You should know that the recipes suggestions you gave us are still among our favorites!
-Deborah (former meal planning client)


Ready to grab your copy? The price is $17 and will save you time and money each week.

Use any leftovers for lunch the next day and save yourself time and money by skipping lunch from the local shops. Your healthy meal plan can be printed out and bound at your local Staples. Did you know you can even print to them directly?! Ask for it to be spiral bound so it can lay flat on your kitchen counter.

Let me know how you are using these meal planning ideas for families, and join us in the Facebook group here to share which ones are your new favorite recipes. Enjoy.