1. Why don’t you post nutritional information for your recipes?
I don’t encourage calorie counting, because I believe it’s more important to focus on the quality of the food you eat, rather than a self-imposed calorie limit. A cookie made with protein-rich almond flour may have more calories than a 100-calorie package of processed cookies, but I’d much rather eat the higher calorie cookie that’s made with ingredients that my body can recognize and digest properly. This is the philosophy I use when creating all of my recipes, so you will only find recipes on this site that feature whole and natural ingredients. To work with all those numbers would take the enjoyment out of sharing recipes!
If using nutrition information is imperative for your own lifestyle, you can calculate the nutrition information for any of my recipes using a free website like Fitday or MyFitnessPal. Simply add in all of the ingredients into the nutrition calculator, and divide by the number of servings!
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2. Where did you receive your nutrition training?
I received my nutrition training from the Institute of Integrative Nutrition. If you have any questions about IIN, please read through my IIN FAQ.
In addition, I’ve also trained in Intelligent Detox Counseling with clinical nutritionist Natalia Rose, and attended the Detox Culinary Institute with chef Doris Choi.
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3. Why do you choose to consume goat dairy over cow dairy?
Goat’s milk has a smaller protein molecule, making it significantly easier to digest than cow’s dairy. People who are mildly lactose-intolerant can often tolerate goat’s milk just fine. It also tastes much better, in my opinion!
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4. What’s the difference between juicing and blending veggies? Which is better?
Juicing removes the fiber of the vegetables, quickly flooding your body with nutrients, without needing to go through the digestive process. This is thought to give your body a rest, saving your energy to work on other areas of the body. Blending veggies does not remove the fiber, it simply makes it easier to digest by breaking down the veggies before consumption (like “chewing” them for you!).
One option isn’t necessarily “better” than the other–> it completely depends on the person and each individual situation. Personally, I like to drink both!
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5. I think I have a Candida issue. What do you recommend for Candida Cleansing?
Many suffer from Candida overgrowth, and there is much debate on the best approach to battle it. In my own experience, I’ve used Natalia Rose’s Detox 4 Women plan. I also recommend reading Breaking the Vicious Cycle, for a different approach to healing digestion, and therefore, also starving yeast. Regardless of the diet you choose, reducing overall sugar intake is a step in the right direction!
For candida-killing supplements, please see my Recommendations page.
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6. I’d like to read more about nutrition, which books do you recommend?
You can find all of my favorite health and nutrition books on my Recommended Reading page. I’ll be sure to keep it updated with all my new favorites!
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7. What’s your favorite juicer, blender, spiralizer, etc?
My favorite kitchen tools are listed here.
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8. Substitutions.
I receive a LOT of substitution questions, and I don’t always know the answer to them. Grain-free baking is especially tricky, so a “trial and error” approach is usually what works best.
As a general overview, here are a few substitution options:
To replace…
Blanched almond flour: Ground almond meal, or any other ground nut or seed meal should work (i.e. sunflower seeds, walnuts, pecans, etc.), though the flavor may be affected with any substitution. Coconut flour will NOT replace any other flour– it’s tricky! Grain-based flours and other gluten-free flours will also NOT work as a substitute for a nut-based flour.
Almond butter or peanut butter: Any other nut butter can be substituted, but since some are oilier than others, results may vary. For those allergic to nuts, sunflower seed butter may be used as a substitute. A word of warning about baking with sunflower seed butter–> when mixed with baking soda, it can turn baked goods GREEN! The results are totally safe to eat, but it can be a shock if you’re not prepared for it.
Sunflower Seed Butter: Any nut butter, such as almond, cashew, or peanut butter, will work as a substitute. Keep in mind that nut you choose may affect the flavor, and oily nuts such as pecans or macadamias may affect the texture.
Butter: Coconut oil or palm shortening can be used interchangeably with butter.
Coconut Oil: Butter or palm shortening can be used interchangeably with coconut oil.
Honey: Pure maple syrup, brown rice syrup, or coconut nectar may be used instead. I don’t recommend using agave, as it’s highly processed and very high in fructose. If you’re looking to avoid sugar all together, I prefer NuNaturals stevia, as it doesn’t have a bitter aftertaste like other stevia products on the market. When baking with stevia, be sure to add extra to taste, as some of the sweetness is removed with heat.
Goat cheese: In most cases, any type of cheese will do. It can also be omitted completely, as in the case of my cauliflower pizza crust, but the results may vary. For a vegan “cheese” flavor, nutritional yeast can be added to many recipes.
Eggs: Flax or chia eggs will work in many cases, especially in cookies. For recipes calling for more than one egg, as in muffins or cakes, the resulting baked goods will NOT rise as well with flax or chia eggs. One mashed banana may also be used in some recipes, and I’ve heard great things about Ener-G egg replacer, but have not tried it myself.
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Have more questions? Feel free to contact me!
So, you say to avoid Agave as it is too processed but I buy raw agave. Still bad? I love that it sweetens without distorting flavor too much.
I used to buy raw agave as well, but unfortunately, it’s not as “raw” as you might think! Plus, it’s got more fructose than high fructose corn syrup…
Here’s a good article about it: http://www.foodrenegade.com/agave-nectar-good-or-bad/
Thanks for the response. I dug a little deeper and it would seem that one or two might be slightly better than others. At this point I can’t be bothered. I’ll have to give coconut nectar a go because I don’t really like how honey makes coffee taste. Thanks again for the response!
Hi Megan,
What is your opinion of using stevia as a sweetener?
Stevia is a great sugar-free option! Some brands can taste bitter, so I recommend using NuNaturals or KAL brands for the best flavor. (The liquid variety blends easily into everything!)
Sometimes it’s helpful to mix the stevia with other natural sweeteners in recipes that call for honey or maple syrup, to reduce the sugar content without losing the flavor of “real” sugar, too.
What do you think about truvia?
I usually prefer brands that are 100% stevia, to avoid fillers and too much processing. As I understand it, Truvia is a blend of ingredients, which enables the company to patent their product. This article makes some interesting points on Truvia, if you’re interested:
http://www.livestrong.com/article/477429-problems-with-truvia/
What brand or kind of multivitamin do you suggest? Especially for prenatal vitamins?
Thank you!
Thank you so much for sharing all this amazing information and recipes!
I was wondering what you thought about coconut yogurt?
I think coconut yogurt is a great idea, but the only ones I’ve seen available in stores have added sugars. I usually prefer to buy the “plain” yogurts, and add my own natural sweetener. I’ve made homemade coconut yogurt, though, and it was delicious! (A little more work, though, so I don’t have it very often!)
Thank you Megan! I really enjoy your recipes. My 4 year old son and I made the oil free broccoli pesto last night and it was amazing! I couldn’t believe how good it taste, AND couldn’t keep it away from my son!
Thanks again!
What do u recommend for macronutrient ratios?
Also, what is your opinion of the Dr Fuhrman Nutritarian diet?
I don’t actually track macronutrient ratios myself– that falls into the “calorie counting” realm for me, and I find that sort of tracking and counting to be maddening. While I don’t follow any specific diet or plan, I do like Dr. Fuhrman’s food pyramid. I love how he features veggies as the majority of our calories!
Hi Megan,
I was recently diagnosed with Celiac Disease and I have found your blog to be a life saver. Thank you for all your hard work, it is truly appreciated!
Hi Megan,
I have really been loving your site and all you recipes! I am hoping to go into the field of holistic health and I am looking into doing the Institute for Integrative Nutrition after I graduate college. I’ve been trying to figure out what to choose for my major and was wondering if you could tell me what you majored in?
Hi Hannah! I wasn’t interested in studying nutrition until after I graduated college, so I studied illustration and graphic design while I was there. I actually still work as a professional illustrator, and just do the health coaching and this blog as a hobby. I’m sure your college has an adviser who can help you pick the best major for your goals! Good luck!
hi meghan! i love nuts but many people say that it is good to limit your consumption. do u watch ur nut consumption and what do u think about the whole omega 3 to omega 6 ratio thing lol?
Hi Natasha,
I am doing a juice detox. All Juice for 30 days, or perhaps even 60. I am on Day 9 today and I feel good, but I’m feeling a little discouraged because I haven’t lost much weight. I am doing this to reboot my body, but I also plan to maintain a total lifestyle change and eat only whole food, micro-nutrient food when I go back to real food. So the goal is physical and spiritual cleansing, but a perk was going to be the weight loss. Can you perhaps tell me why my body might be holding onto the weight currently? I live in Boston, so I anticipate it could be the cold. Or perhaps not enough water? Or not enough juice? Any suggestions of how I can improve would be GREATLY appreciated.
Thank you!
Hi Kaira,
Have you done a juice fast before? 30 days is a very ambitious amount of time, if you’re a newbie, and involves quite a bit of information that I wouldn’t be comfortable sharing over the internet. I hope you’ll find a better resource online or in the library to help you have a successful experience!
Good luck!
Megan
Hi Megan,
What’s your opinion on seitan as a meat substitute? I’ve recently started making my own (and, hence, have doubled how often I eat it!). It’s primarily wheat gluten so I hear mixed reviews…thoughts? Thanks in advance!
Hey!
Im just getting an understanding on the food combining…
I read that it is not good to consume two types of protien at once (or two types of animal protein at one time). Also, that milk/yogurt should be consumed by itself, and that sweet fruits and acid fruits should not be combined.
I would love some clarification/help with this.
Thanks!
Hi Joel!
Yes, for the most part, I do believe that eating one protein per meal is best. The simpler, the better! Of course, exceptions can always be made, since this lifestyle has to be not only physically satisfying, but also socially and emotionally fulfilling, to be maintained for the long term.
For the same reason, I also try not to get too nit-picky when it comes to food combining. There are other food combining charts that are much more complicated than mine, but I’m not willing to over-think everything I consume! This approach is a huge step in the right direction, and if one becomes comfortable with this basic set of rules and feels the need to keep moving forward, the rules can always be more refined as you go. In fact, there are some “mono-eaters” who will only eat one food item per meal, for best digestion! Obviously, that lifestyle is not for a beginner– you don’t want to scare anyone off from making changes for the better!
Hope that helps!
What do you think about Coconut Sugar? Is it pretty close to sucanut as far as being “healthy”?
I love your site!
Thanks!
I think it is similar to sucanat as far as health benefits go, but I’ve heard that it’s not environmentally sustainable, so I try to avoid using it as much as possible. You can read more about it here: http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Hi Megan! Just wondering if you use eggs very often and if so do you have any recipes. I have 7 hens laying right now and need some ideas for myself and my family.
Thank you kindly
Hi Erin! I do eat a lot of eggs, but mostly I eat them simply fried or hard-boiled. A few recipes of mine that include eggs are my Cauliflower Fried Rice, Flourless Zucchini Pie, and Eggplant Lasagna. If you search for them in the little search box on the right-hand side, the recipes will pop right up!
Hi love your recipes do you have a cook book?
I’d love to have a cookbook, but I don’t have one available yet.
Hi Megan,
Can you substitute a different ingredient for coconut in your recipes? I’m intolerant to coconut but would love a chance to make your recipes. So many of them look amazing – thanks for creating this website.
I can only share and recommend what I’ve tried myself– so any other substitutions will have to be an experiment! Depending on the recipe, I’m sure you can find alternatives to coconut. For coconut oil, real butter is the best choice. I also have plenty of recipes for almond flour, if you prefer using that over coconut flour, but the two are not interchangeable, so I’d recommend starting with an almond flour recipe, rather than trying to find a substitute for coconut flour. Best of luck to you!
My wife is lactose-intolerant but would like a substitute for sour cream to use in dips. Any ideas?
Can your wife tolerate goat’s dairy? Some people with lactose-intolerance can tolerate goat products, so if that’s the case, I always use plain goat’s milk yogurt as a sour cream substitute. (Look for brands with no sugar added, and as few fillers as possible. Capretta is a great brand available at Whole Foods.)
If goat’s milk isn’t an option, then I’d suggest searching for a “raw sour cream” recipe, maybe one made with blended cashews?
Megan ~ I’m a Type 1 diabetic trying to control glucose levels and insulin use through exercise and a carefully controlled low-carb diet (<40g per day). You have great recipes and they seem generally diabetic-friendly, with some minor substitutions (primarily stevia). I've been baking Lois Lang's almond bread but would prefer something without eggs, if that's even possible. Have you ever made almond bread using flax eggs?
I’ve made a banana bread using almond flour and flax eggs: http://detoxinista.com/2012/05/almond-flour-banana-bread-vegan-friendly/ The tricky thing about baking with flax eggs, is that it’s very difficult to achieve a firm, well-cooked middle in any baked goods. Even in my banana bread, the result may have a slightly soggy middle which is challenging to avoid. Since the recipe is vegan, you don’t have to worry about under-cooked eggs, but the texture isn’t appealing to everyone. (I, however, love it!) It’s definitely not something I’d recommend trying when cooking for guests, but it’s fine when you’re only trying to please yourself!
Hello Megan
First of all congratulations with the coming baby!
Due to a tired liver, I had to stop eating animalprotein and so I started a vegan diet. I love your recipes, especially your vegan mac’n cheese, it’s making me very popular at home
I was just wondering how do I get enough protein in my diet, because to much pees easily give my headaches.
Kind regards from Belgium
Johanna
Hi Megan,
Which kind of gluten-free bread do you reccomend? There are so many options out there, it can be overwhelming trying to decifer the ingredient list?
Thanks!!
I like Food For Life’s products. I’ve enjoyed their brown rice and millet-based breads.
What do you think of The Pregnancy Project DVDs?
So far, I think they’re a good option to throw into my “mix” of workouts. I get bored easily, so I can’t commit to just one program for a whole 9 months, but combined with my Physique 57 and Jackie Warner DVDs, the Pregancy Project has been a fun way to change it up!
I saw someone else also asked this question but I didn’t see an answer. What do you recommend as far as prenatal vitamins?
These are the prenatal vitamins that I take myself: http://amzn.to/12hGWN6
Do you drink a lot of green tea? Is there something that I should look for when purchasing it? Now that you’re pregnant, do you ever drink it?
Is the food for life brand brown rice tortillas healthy to eat?
And for protein powder, what do u recommend d for someone who is allergic to hemp, dairy…. Is nutribiotic healthy, or is that loaded with metals?
Lastly, what is your consensus on non gmo sprouted tofu? Can it help balance hormone levels (due to the phytoestrogens) or can it make estrogen isssues worse? There is so much misinformation in soy, yet I feel it is because the studies are done on the bad soy (like isolate and tvp), whereas the non gmo organic and sprouted says are mot tested, yet these are what Asian cultures eat everyday
Thanks a bunch
Yes, I think Food for Life makes some great healthy grain-based alternatives. For protein powder, I’m not familiar with the brand you mentioned, but I use this one: http://amzn.to/YBFTrn
I think organic sprouted tofu is most likely fine on occasion, but I tend to avoid most un-fermented soy products because thyroid conditions run in my family. As always, it’s up to us as individuals to make choices that are appropriate for our own situations, so I can only share my own experience. Hope that helps!
Thanks so much. Will organic tofu do anything to estrogen levels? (help lower them? Orwould it raise them?)…. It seems no one knows the consensus of their phytoestrogenic properties
I couldn’t tell you for sure, either!
I recently did a 3-day detox and feel great. I am now transitioning into incorporating more detox foods into my diet and so far, so good. However, I drink quite a bit of green tea (caffeine) and wasn’t sure if that is okay or not. Can you please let me know if that is okay or if I should eliminate it completely? Thanks so much!