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Food allergy guide and meal plans

Recipe Index

 Recipes By Category

(All recipes are gluten, corn, and soy free)

breakfast

  • Dairy Free Eggs Benedict
  • Sweet Potato & Egg Skillet
  • Sweet Potato Crusted Quiche with Mushrooms, Spinach, and Goat Cheese (video)
  • Southwest Style Breakfast Frittata
  • Spinach and Mushroom Frittata
  • Mediterranean Breakfast Bowl
  • Spring Vegetable Breakfast Bowl
  • Blueberry Muffins (nut free) 
  • Almond Flour Breakfast Muffins (egg free) 
  • Buckwheat Flour Pancakes (egg free option)
  • Grain Free Pancakes
  • Pumpkin Pancakes
  • Overnight Honey Nut Muesli with Blueberries
  • Paleo Granola (grain free) 

  • 2 Ingredient Chicken Wings
  • Honey Ginger Chicken Wings
  • Bacon Wrapped Figs
  • Classic Deviled Eggs
  • Smoked  Salmon Dill Pear Bites
  • Avocado Caprese (dairy free)
  • Loaded Paleo Nachos
  • Healthy Vanilla Fruit Dip
  • 7 Layer Dip
  • Restaurant Style Salsa
  • Peach Pico De Gallo
  • Hawaiian Meatballs
  • Sausage Stuffed Mushrooms

  • Garlic Butter Shimp and Zucchini Noodles
  • Egg Roll In A Bowl
  • Tater Tot Casserole
  • Summer Garden Sausage Hash
  • Pulled Pork with a Smoky Spice Rub
  • Rosemary-Thyme Whole Chicken & Potato Bake
  • Chicken Fajitas
  • Paleo Meatloaf
  • Sausage, Apple & Peppers One Pot Dinner
  • Grapefruit Thyme Pork Tenderloin
  • Sloppy Joes
  • Citrus Cilantro Chicken and Vegetable Kabobs
  • Pesto, Red Pepper, and Turkey Roll Ups
  • Ground Turkey and Kale Stuffed Zucchini Boats
  • Spring Vegetables and Chicken with Quinoa
  • Buffalo Meatballs
  • Halibut Ceviche
  • Pineapple Mango Ahi Tuna Poke Bowl
  • Sheet Pan Pesto Chicken with Asparagus, Tomatoes, and Mushrooms
  • Mediterranean Style Gnocchi
  • Spicy Italian Glass Noodle Pasta with Shrimp
  • Paleo Chicken "Ramen" Noodle Bowl
  • Sweet Fire Chicken
  • Paleo Shrimp Lo Mein
  • Cauliflower Pizza Crust
  • Beef Lettuce Wraps
  • Shrimp Spring Rolls With a Sunbutter Dipping Sauce
  • Veggie Stuffed Meatballs (perfect for spaghetti)
  • Sausage and Kale Stuffed Acorn Squash
  • Sausage, Cranberry, and Pine Nut Stuffed Winter Squash
  • Chicken and Apple Stuffed Squash
  • Mediterranean Stuffed Kabocha Squash
  • Spaghetti Squash with Sausage and Kale 
  • Spaghetti Squash with Potatoes and Leeks

side recipes

  • Classic Potato Salad (egg free option)
  • Roasted Brussels Sprouts
  • Cabbage, Apple, Onion Saute
  • Nut and Soy Free Asian Style Slaw
  • Vegan Stuffed Winter Squash
  • Traditional Green Bean Salad
  • Asian Cucumber Salad
  • Winter Vegetable Medley Saute
  • Citrus Mint Beet Salad
  • Zucchini Fritters
  • Parsley Cauliflower 'Rice" 
  • Roasted Acorn Squash
  • Thanksgiving Day Stuffing
  • Traditional Green Bean Casserole
  • Green Bean and Radish Spring Salad

  • Gazpacho
  • Chicken and Rice Soup
  • Chicken and Vegetable Soup
  • Beef Stew
  • Creamy Dairy Free Potato, Sausage, and Kale Soup
  • Zuppa Toscana
  • Sweet Potato Chili
  • Paleo Chicken "Ramen" Bowl
  • Herbed Butternut Squash Soup
  • Creamy Tomato Soup
  • Tropical Citrus Salad with a Honey Cardamom Dressing
  • Refreshing Fruit Salad with a Mint and Lime Dressing
  • Jicama Beet Citrus Salad
  • Lemony-Dill Salmon Salad
  • Classic Chicken Salad 
  • Curried Chicken Salad
  • Tomato Cucumber Avocado Salad
  • Watercress and Spinach Salad with Blueberries and Oranges
  • Arugula with Nectarines, Prosciutto, and Goat Cheese
  • Winter Harvest Salad
  • Grain Free Tabbouleh Salad
  • Asian Inspired Chopped Salad
  • Arugula Salad with Beets, Goat Cheese, and Pepitas
  • Massaged Kale Orange and Cranberry Salad
  • Traditional Green Bean Salad
  • Fall Inspired Kale and Winter Squash Salad
  • Grapefruit, Jicama, and Mint Salad
  • Spinach Salad with Pomegranate, Almonds, and Goat Cheese
  • Grain Free Southwest Salad with Avocado and Shrimp
  • Summer Salad With Strawberries, Mango, and Avocado
  • Roasted Fennel and Beet Salad with Cubana Rubbed Pork Tenderloin
  • Winter Salad with Squash and Pears
  • Vegan Fajitas Salad

sauces and seasonings

  • Fresh Made Tomato Sauce
  • Dairy Free Pesto
  • Traditional Chimichurri
  • Vegan Alfredo
  • Balsamic Vinaigrette Dressing
  • Taco Seasoning
  • Fajita Seasoning
  • All Meat Seasoning Blend

snack dessert recipe

  • No Bake Vegan Lemon Cheesecake
  • Dairy Free Pumpkin "Cheese"cake
  • Pumpkin Custard
  • Pumpkin Mousse (vegan)
  • Banana Ice Cream with a Hard Chocolate Shell
  • Healthy For You Jello
  • Foolproof Kale Chips
  • No Bake Granola Bites
  • Almond Cashew Date Balls 
  • 48 Kid Friendly, Gluten-Free Snack Ideas
  • Strawberry Banana Chia Seed Pudding
  • 'Nog Chia Seed Pudding
  • Grapefruit Curd with Honey
  • Pectin-Free Chia Seed Strawberry Jelly
  • Strawberry-Orange Slow Melting Popsicles
  • Lactation Cookies
  • Candied Fruit Grain-Free Scones
  • Cranberry Bliss Bars
  • Cinnamon-Raisin Oat Biscotti
  • Classic Gluten Free Chocolate Chip Cookies
  • Almond Flour Sugar Cookies
  • Egg Free Oatmeal Chocolate Chip Bars
  • No Bake Pumpkin Oat Cookies
  • Ginger Snaps
  • Coconut Flour Snickerdoodle Bread
  • Chocolate Chip Pumpkin Bread
  • Almond Flour Brownies
  • Coconut Flour Brownies
  • Apple Cranberry Crumble
  • Vanilla Coconut Flour Cupcakes
  • Blueberry Lemon Cupcakes
  • Coconut Flour Coffee Cake
  • Nut Free Chocolate Superfood Drops
  • Chocolate Fudge
  • Vanilla Fudge

drinks smoothie recipe

  • Fruit and Herb Infused Waters
  • Cake Batter Protein Smoothie
  • Cantelope Dream Green Smoothie
  • Creamy Apple Peach Green Smoothie
  • Chocolate Banana Smoothie
  • Chocolate Frappuccino
  • Dairy Free Hot Chocolate
  • Dairy Free Pumpkin Latte
  • Honey Nut Iced Coffee
  • Hydrating Lemonade (refined sugar free)
  • Continuous Brew Kombucha with many flavor options

gluten free grains recipe

  • Buckwheat Flour Pancakes egg free option
  • Amaranth, Chicken, and Apple Stuffed Winter Squash
  • Cinnamon Raisin Oat Biscotti
  • Oatmeal Chocolate Chip Bars egg free option
  • No Bake Chocolate Chip Pumpkin Cookies egg free
  • No Bake Oat Granola Bites
  • Apple Cranberry Crumble
  • Stuffing
  • Warm Quinoa Salad with Asparagus, Carrots, and Tomatoes 
  • Guide To Cooking Quinoa Perfectly (video)
  • Mexican Style Quinoa
  • Rainbow Quinoa with Apple, Cranberries, and Mint
  • Spring Veggies with Chicken and Quinoa
  • Kale, Tomato, Quinoa Salad
  • Quinoa Berry Breakfast Salad
  • Quinoa Shrimp Fiesta Salad
  • Zucchini, Tomato Quinoa Salad

healing food recipe

  • Bone Broth
  • Apple Cider Vinegar Tonic
  • Sauerkraut with Pickles and Garlic

crock pot recipe

  • Chicken Fajitas
  • Pulled Pork with Smoky Spice Rub
  • Hot Chocolate 
  • Sloppy Joes
  • Chicken and Rice Soup

special occasion recipe

  • Thanksgiving Day Recipe Collection
  • Gluten Free Birthday Party Sample Menu
  • A (Mostly) Gluten Free Bridal Shower Menu
  • Fourth of July Recipe Roundup 
  • Gluten Free Super Bowl Recipe Roundup
  • Gluten Free Easter Basket Options
  • A (Mostly) Gluten Free Baby Shower

recipe index

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
I have a thing for salads. I love the crunch, the I have a thing for salads. I love the crunch, the sweetness of the tomatoes, the saltiness of the olives, the earthiness of beets, paired with a delicious dressing.

To make the perfect salad at home you need:
✅2 different greens
✅several different veggies in a combination of: earthy, salty, crunchy, and flavorful/bite-y.
✅Protein of choice 
✅ a dressing that has vinegar or citrus juice plus oil and salt to counter the bitterness of the greens

When you have this combo you'll have a restaurant salad at home!
There's nothing that can compare to a snow day off There's nothing that can compare to a snow day off the beaten path. I love owning a #landcruiser so we can have these adventures.
We are having some beautiful winter weather this w We are having some beautiful winter weather this weekend and I'm stoked! Not only do we need the rain and snow (up north), I get to snuggle in and have enjoy comforting soup! 

I like to use bone broth as my base since it's pretty much liquid gold when it comes to health, then load up the herbs for flavor and their medicinal properties, then add veggies, chicken, and sometimes gluten free noodles. My family prefers less veggies and more noodles than I do so I often make two batches. Are you willing to do two batches of a similar meal to make everyone happy?
There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
Quiche's are an easy way to create a breakfast for Quiche's are an easy way to create a breakfast for the week that is sustaining, delicious, and healthy all at the same time.

I like to use sweet potatoes as my crust, then I add in sauteed veggies like mushrooms, bell peppers, onion, and garlic with precooked bacon or sausage, and if I'm feeling indulgent, some goat cheese along with salt, pepper, and herbs.

The cheese and sausage help keep the texture from getting dry when reheating. However, you can always top with salsa or avocado to help with that as well. This recipe can be found on my YouTube channel, Thrive Gluten Free.
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
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15955 N. Dail Blvd Suite 3

Scottsdale, AZ 85260

602-688-4745

marian@roadtolivingwhole.com

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