Tomato Pumpkin Pasta Sauce by Katie Brown

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Easy & Creamy Tomato

Pumpkin Pasta


  • 1 box pasta

  • 2/3 cup Marinara sauce (store bought;no sugar added!)

  • 2/3 cup Pumpkin Puree

  • 1/4 cup Plant Based Milk or Canned Coconut Milk (depends on what tomato sauce end up using)

  • 1 Tbsp Breakfast Blend (By Primal Palate)

    • or replace with: Himalayan Pink Salt, Garlic Powder, Onion Powder, Oregano, Cinnamon, Turmeric, Sage …. or honestly, whatever spiced desired!


  1. Boil pasta by directions on package

  2. While pasta is cooking… In a separate large sauce pan- add tomato sauce and pumpkin and stir until combined and starting to heat up

  3. Add in milk a little at a time and stir (add more if still needs to thin out)

  4. Add in spices and stir until fully combined

  5. Use a slotted spoon to transfer the cooked pasta into the sauce mixture

  6. Carefully fold the sauce into the pasta until fully coated

Gluten Free/Dairy Free Creamy Mac & Cheese by Katie Brown

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Creamy Mac & Cheese

                                       Dairy Free//Gluten Free


  • 1/2 box of Gluten Free pasta (I used NOWFoods brand -- Quinoa Penne)
  • 1/4 Vidalia/Sweet Onion (minced)
  • 2 cloves Garlic or 1 tsp minced garlic
  • 1 tbsp nutritional yeast
  • 1 tbsp arrowroot starch (this works best but in a pinch, you can use regular flour)
  • 1/4 cup Dairy Free Milk, I used Ripple Foods Pea Protein Mylk (add more if its too thick)
  • 1/4 tsp sea salt and black pepper
  • 1-2 tbsp of any creamy Dairy Free sauce/dressing you have! -- optional for some extra creamyness and flavor!  (i used DF ranch!)


  1. Cook pasta according to directions
  2. Saute onion and garlic in sauce pan or cast iron until onions are translucent. Add in arrowroot and whisk until completely combined 
  3. Add in milk and whisk until combined (will be clumpy)
  4. Transfer to a blender and add in in salt, pepper, yeast and "special sauce"
  5. Blend until completely creamy
  6. Taste and adjust if needed
  7. Add back to warm skillet and stir until creamy and warm again (it will start to thicken up)
  8. Drain pasta (keeping 1/2 cup of pasta water)
  9. Add in cooked pasta and coat pasta completely
  10. If sauce is too thick, add in a little pasta water to get the pasta to coat evenly 
  11. Optional: Top with any preferred vegan shredded cheese and broil in oven on high for 5 minutes to get the top cheese all crispy! 


Vegan Cashew Alfredo Pasta by Katie Brown

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Vegan Cashew Alfredo Sauce


  • 3/4 cup soaked cashews

  • 1/3 cup kite hill

  • 1/3-2/3 cup ripple half and half

  • 2 tbsp nutritional yeast

  • 1/4 tsp salt and pepper

  • Squeeze of lemon

  • Dash of oil (optional)

  • 1 Box Pasta (I used Banza)


  1. Soak cashews for at least 2-4 hours (or overnight)
  2. Drain and rinse cashews- put in food processor or high speed blender
  3. Add in the kite hill, mylk, yeast, lemon and salt and pepper
  4. Blend on high until very smooth. Taste test to see if you want to add anything. 
  5. Optional if too thick to add either more milk or some olive oil to make it a little more flowy
  6. Cook pasta as directed
  7. As pasta is cooking, sautee up some cut up zucchini and then add in some frozen peas and once that is almost done, add in a few cups of spinach and let wilt to down. Add pasta the veggie mix in the pan
  8. Add in Alfredo sauce and stir until well combined. Don't add all at once. Add a little at a time to see how much sauce you really need. Option to add some of the pasta water to un-clump it a little. Its up to however consistency you like it

Air Fryer Shrimp and Spicy Slaw Tacos by Katie Brown


For Shrimp:

  • 1/2 lb- 1 lb of Medium Sized uncooked shrimp
  • 1/2 cup- 1 cup Panko Breadcrumbs
  • 1-2 beaten eggs
  • salt and pepper
  • Air Fryer
  • Optional: Tortillas for tacos - I use Siete

For Sauce/Slaw:

  • 1 bag of Trader Joes raw cabbage slaw blend (or make your own blend of veggies)
  • If want extra things like sliced carrots or more cabbage, etc you can add whatever other veggies you want
    • Sauce:
      • 1 tbsp sour cream or plain greek yogurt 
      • Splash of Avocado oil (or olive oil)
      • Salt and Pepper to taste
      • 2 Garlic cloves - minced (1 tsp)
      • 1 tbsp Apple Cider Vinegar 
      • 1 tbsp fresh Lime juice
      • 1/4 cup Chipotle Mayo (I use the Primal Kitchen or Chosen Foods brands)


  • Mix all sauce ingredients up with cabbage blend and set in fridge for about an hour
  • Whisk egg, salt and pepper in a bowl
  • Add panko to separate bowl
  • Peel and devein shrimp
  • Dip shrimp into egg then into flour (lightly or skip all together) then into panko mixture (make sure shrimp is fully coated)
  • Toss shrimp into Air Fryer, spray with oil spray (lightly)
  • Cook on 375 for 15 minutes, flipped half way through (depending on how big your fryer is and how many shrimp you have. Try not to not overcrowd)
  • Set out shrimp to cool off, store in tight container in fridge for 3-4 days


Crispy Shrimp Tacos

w/ Spicy Slaw

Crispy Potato and Arugula Salad (with homemade Maple Vinaigrette) by Katie Brown

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Crispy Potato


and Arugula Salad

inspo from @TazzaKitchen

Ingredients: (no measurements-- depends on how much you want/how big your salad is)

For Salad:

  • Argula
  • Strawberries (cut up)
  • Slivered Almond
  • Walnut Pieces
  • Mini Round Potatoes
  • Goat cheese crumbled or motz (either one works)

For Dressing:

  • 1/4 cup maple syrup
  • 1/4 cup Olive Oil
  • 2 Tbsp Apple Cider Vinegar
  • 1 Tbsp Dijon Mustard
  • salt and pepper to taste
  • 1 tsp lemon
  • 1/2 garlic clove
    • side note: i swapped out the lemon and garlic and used Chosen Foods Lemon Garlic sauce and did about 2 tsp)
    • Optional: Add grilled chicken, avocado, tomatoes, etc


  1. Preheat oven to 400 (Roast)
  2. Cut round potatoes in 1/4s 
  3. Coat with oil and toss with salt and pepper
  4. Spread on lined sheet pan and roast for 30-35 minutes- shaking half way through
  5. While potatoes are roasting -- throw arugula into bowl, add chopped strawberries and cheese
  6. Make dressing by adding everything and whisking or put in a jar and shake until completely mixed. Add or remove things to make it taste as desired. 
  7. Put walnuts and almonds on a baking sheet and lightly top with the dressing (just a little to give the nuts a sweet taste) Once yo.u take the potatoes out, change oven to broil and broil the nuts for a few minutes until browned. 
  8. Toss salad with little dressing (dont over-dress), top with nuts and shake until fully mixed!


Air Fryer Gluten Free Nacho Chicken Tenders by Katie Brown





Crispy Nacho (GF)

                        Air Fryer

    Chicken Tenders


  • 1 lb antibiotic and hormone free Chicken Tenders (or breasts cut into strips)
  • 2 organic Eggs
  • 1/2 cup Gluten Free Flour (Bobs Red Mill
  • Siete Nacho Chips (1/4 bag) - or GF chip/cracker of choice
  • Salt & Pepper
  • Parchment Paper
  • Food Processor (optional)
  • Air Fryer


  1. Heat Air Fryer to 60 degrees
  2. Whisk both eggs in bowl, add salt and pepper and mix
  3. Add flour to separate bowl
  4. Food Process or manually crush chips into flour consistency- add to separate bowl
  5. Dip chicken into egg, then into flour, then into chip mixture
  6. Repeat for all chicken
  7. Depending on size of your air fryer - set chicken into fryer (not on top of each other)- I could fit 4 at a time
  8. Cook on 360 for 9 minutes, turn over, cook for another 4 mintues
  9. Remove chicken to cool and add second batch (repeat until all chicken cooked)

Oven Directions:

  • Preheat oven on 400 degrees
  • Do steps 2-6 above
  • Place chicken on parchment lined baking sheet (to prevent sticking)
  • Cook for 15-20 minutes, turn over, cook for another 5-10 minutes
  • Broil on high for 2-5 minutes, depending on how strong your broiler is. (WATCH so they dont burn!) 

Garlicky Cauliflower Cashew Cream Pasta by Katie Brown

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  • 2/3 head Cauliflower
  • 1/2 cup Cashews (soaked and rinsed)
  • 1/3 cup Garlic Hummus
  • 1/2 sweet Onion
  • 1 cup Chicken Stock (Veggie for Vegan)
  • 2 tbsp Parm Cheese (Nutritional Yeast for V)
  • 1 tbsp dried Basil or 5-6 fresh basil leaves
  • 1 tsp Garlic Powder (add more if not using hummus) or 4 fresh Garlic Cloves (chopped)
  • Blender or Food Processor
  • I added in sun dried tomatoes and kale -- optional 


  1. Soak cashews in filtered water for at least 2-4 hours (or overnight)
  2. Preheat oven on 400* Roast
  3. Chop cauliflower into pieces and toss with avocado (or olive) oil
  4. Roast in oven for 20-30 minutes or until tender
  5. Heat up garlic and onions in a skillet and cook until translucent, stirring occasionally 
  6. Rinse cashews with water and add to blender or food processor 
  7. Add all other ingredients
  8. Blend up a little to start getting a liquid consistency  
  9. Add in cauliflower and blend until very smooth
  10. Add more broth or use water to get thinner (for desired consistency) 
  11. Boil water for pasta
  12. Pour sauce into large skillet to get warm
  13. Scoop finished pasta into skillet
  14. Let everything come together and simmer to allow for more flavor 

Butternut Corn Fritters by Katie Brown





Butternut Corn                 Fritters


  • 1 bag pre cut Butternut Squash
  • 1/2 bag (~ 6oz) Frozen Corn (thawed)
  • 2 Eggs (some people use 3)
  • 1/2 cup Coconut Flour
  • 1/2 cup shredded Parm Cheese
  • 2 tsp Baking Powder
  • 1 tbsp. ground Sage
  • 1 tsp Garlic Powder
  • 1 tsp Black Pepper
  • 1/2 tsp Sea Salt
  • Avocado or Olive Oil for the pan
  • Optional: couple sprigs of fresh Thyme


  1. Heat oven to 400 Roast
  2. Toss butternut squash in a little avocado oil salt and pepper on parchment paper ona  baking sheet and roast for 25-30 minutes
  3. While squash is roasting toss all other ingredients into bowl and combine until mixed completely
  4. Remove squash, let cool, and mash
  5. Fold in squash into the corn mixture
  6. Add another egg if not sticking together
  7. Heat up pan on oven with oil (medium heat)
  8. Once pan is hot, scoop out 1/4 cup of mixture and lightly flatten out (not all the way)
  9. Set fritter in the pan and turn once bottom has browned
  10. Set aside finished fritter and ocntinue. You will want to add more oil to the pan as you go

Chicken Parm by Katie Brown


Chicken Parm is literally one of my favorite things to make AND eat. Sometimes those things to always correlate :) It was one of the first meals I learned to cook on my own and I have perfected it at this point.  As you I wrote in my instagram post about this meal, processed foods are taking over the world; in the worst way possible. I hate that basically everything you're buying from the grocery store that is in a jar, can or package has added Sugars, gums, salt aka unnecessary ingredients that the body just doesn't need. 

One of the main reasons I started my blog was to teach the world that eating healthy and unprocessed is doable, fun and you'll thank yourself for it later. But, all you have to do it just look at what is in what you're buying. Stop worrying how many calories something has or how many carbs per serving. Your body doesn't care. But it doesn't care about the foreign things your filling it with. SO, I came across Jar Goods (one of the only jarred sauces that actually make a sauce that you can buy that has minimal ingredients, no sugars, no gums and ACTUALLY taste GREAT! I could put their stuff on...everything. 

Jar Goods has a classic red (marinara), a Classic Spicy and a Vodka Sauce (get ready to see a penne all vodka being made ASAP). Go to their website, type in your zip code and see where you can purchase it. If it isn't near you, you can EASILY just order it off their website. Use the code REALFOODWITHGRATITUDE for 20% off your order.


Also, I didn't add in the spaghetti squash because you can eat this with anything; plain, regular spaghetti or over top of spag squash. 

The way I cook my spaghetti squash is a little bit of a cheat (oops). But I take a fork or knife and pierce holes all around the squash. Put it in a microwave safe dish and cook the squash on one side for 8 minutes. Turn it off and cook for another 6-8 minutes depending on how big it is. Take it out, let it cool and cut it open (be careful!) Scrape the seeds out with spoon, just like would a pumpkin. Then take a fork and scrape doing from top to bottom to get the strands out (this is the spaghetti!)


  • 1 lb organic Chicken
  • 1 jar no sugar added Marinara Sauce
  • Panko or breadcrumbs
  • 2 Eggs
  • Motz cheeze
  • Parm cheese (shredded)
  • Salt & Pepper
  • Other spices (to add to chicken or panko mixture)
  • cast iron skillet, optional


  1. Preheat oven to 350 Bake 
  2. Pound chicken to flatten
  3. Dip chicken in whisked egg, salt and pepper
  4. Dredge in panko, fully coated
  5. Heat up oil in cast iron to brown chicken (few minutes on each side)
  6. Add in marinara sauce and half motz to skillet 
  7. Cook in oven until chicken is fully done
  8. Add rest of cheese at very end 
  9. Remove from oven, add parm cheese ands serve over pasta (or spaghetti squash)

Baked Turkey Meatballs by Katie Brown


I adapted this recipe from my girl Blair over at @balancewb but I would say this is one of the BEST things I have ever made. I ate them with some Rao's homemade sauce with fresh parm on top. Can even add some spaghetti squash or zoodles for a full meal. I used fresh parsley, thyme, and oregano so the flavor was on point!

Ingredients:  (yield: 12 meatballs)

  • 1 lb ground turkey
  • 1/4-1/3 cup minced sweet onion
  • 1 egg (I used a duck egg)
  • 1/4 cup Kite Hill chive cream cheese
  • 1/2 cup panko or breadcrumbs (I used Whole Foods coconut macadamia nut panko)
  • 1/2 cup fresh parsley
  • 1/4 cup fresh parsley
  • 3 T fresh thyme
  • 1 tsp minced garlic
  • 1/4 t sea salt
  • pinch of ground pepper


  1. Preheat oven to 400 degrees on bake; line baking sheet with parchment paper to avoid sticking
  2. Sauté onions and garlic with oil (coconut/avocado) over medium heat until translucent
  3. Add all other ingredients to a large bowl and mix together.
  4. Add in onion and garlic once cooled and mix all together
  5. Roll into balls and place on sheet
  6. Bake for 20-25 minutes, flipped half way. I took out once they were a little bit golden brown on the bottoms

Note: If balls are not sticking together enough, you can add more breadcrumbs (but should be fine)


Crispy Coconut Almond Chicken Tenders by Katie Brown


Chicken tenders are an actual staple in my house. I love breading the chicken in things with flavor especially something with lots of flavor. This recipe adds a sweet and nutty flavoring to the chicken. What could be better?


  • 2 lbs chicken tenders or 4 breasts cut into tenders
  • 1/2 cup almond flour
  • 1/2 cup coconut flakes
  • 1/2 cup panko breadcrumbs (read this if you want to know the difference between breadcrumbs and panko)
  • 2 eggs
  • garlic powder, salt and pepper to taste
  • spray oil if desired or have
  • parchment paper (or air fryer!)


  • Preheat oven to 400 bake
  • Line baking sheet with parchment paper
  • Trim any extra fat off chicken
  • Combine panko, coconut and almond flour together (best to pulse together in a food processor but not a have-to) 
  • Crack eggs, add in garlic powder salt and pepper- whisk together
  • Dip chicken in egg, dip into dry mixture, coat both sides
  • Lay each chicken (not touching) onto baking sheet 
  • Spray lightly with oil to make extra crispy (if desired)
  • Bake for 30ish minutes. Turn over after 20 minutes, cook for another 10. [Broil for a minute or so if desired]
  • --see below for air fryer directions



Air Fryer:

  • Same directions as above except cook in batches in the air fryer on 400 for 15 minutes (turning half way through)


Homemade Marinara Sauce by Katie Brown



  • 1 sweet onion, chopped
  • 4 garlic cloves, minced (or 2 tsp pre-minced garlic)
  • 1/2-1 T sugar (coconut, white, brown) - I used white
  • 1/2 cup Marsala wine
  • 2 T chopped fresh basil (I recommend fresh basil
  • 1/4t crushed red pepper spice
  • 2 bay leaves
  • 2 T olive oil
  • 1 6oz can tomato paste (note: I have left this out before on accident and it turned out ok)


  1. In a dutch oven (or a larg e saucepan with lid) heat oil and onion then add garlic and cook until tender
  2. Pour cans of tomatoes into bowl and break them up/squeeze them with your hands until all liquid then add to pan and stir
  3. Add reminding ingredients and stir completely
  4. Reduce heat to low, cover and simmer for 20-30 minutes (the longer it simmers, the more the flavors will come together) but check after a few minutes to make sure its not boiling or burning

Healthy Chicken Tenders by Katie Brown




  • Chicken Tender Breasts (free of antibiotics and hormones)
  • 1-2 eggs whisked together with s+p (I try to use just 1 egg)
  • Your favorite clean eating Cracker or Chip
  • Oil Spray
  • Foil


  • Heat oven on 375 Bake
  • Line baking sheet with foil + spray with oil (to prevent sticking!)
  • Put breading option in the food processor and ground until fine - put in small bowl
  • Whisk together egg+s+p in separate bowl
  • Dip chicken tender in egg mixture (shake off extra) then dip into breading mixture and make sure fully covered
  • Place onto baking sheet
  • Cook for 20 minutes, turn, cook another 10-15 minutes then broil for 3-5 minutes (depending on oven)

**I have used the Tomato Basil Simple Mills crackers, Sprouted Original Simple Mills Crackers, WayBetter Sweet Chili Chips, WayBetter Sprouted Crackers -- all have been great!


Sun-Dried Tomato and Basil ChickpeaBalls by Katie Brown



  • 1 can chickpeas
  • 1 egg
  • 2 t minced garlic
  • 1/3 panko
  • 1 package fresh basil, minced
  • 1/3 cup minced sun-dried tomatoes (the dry ones, not the ones in oil)
  • 1/3 cup parmesan cheese
  • 1T dried oregano
  • s+p for taste
  • red pepper flakes optional
  • olive oil


  1. Set oven to 350 on Convection Bake
  2. Drain, rinse and dry the chickpeas and set aside
  3. Heat 1 T olive oil and the garlic until browned - add that to a bowl with an egg and mix together
  4. Add the panko, tomatoes, parm cheese, oregano and 1T olive oil, s+p, red pepper flake to a food processor (with the egg mix) and pulse until small (do not over pulse). If no electric processor- put in a bowl and mash together with a potato masher
  5. Add the rinsed and dried chickpeas to the processor and pulse until there are no whole peas. again,  If no electric processor- put in a bowl and mash together with a potato masher
  6. Taste and add more of anything you may want
  7. Roll the mixture into golf sized balls- I made 13
  8. Heat same skillet, add oil, add balls and cook until browned on the sides
  9. Bake balls for 10-15 minutes in oven on cookie sheet
  10. As the balls cool outside the oven, they will firm up a little

-to reheat: heat in a 350 degree oven until warmed through, or in the microwave. (lasts about 4 days in the fridge)

Note: thanks too the Minimalist Baker for this awesome recipe!

Marinated Flank Steak by Katie Brown





  • 1 pound grass fed flank steak
  • 1/4 c balsamic vinegar
  • 2 t coconut sugar (or light brown sugar)
  • 1 t minced garlic
  • 1 T Worcestershire sauce
  • s+p


  1. Heat up grill
  2. Trim any fat rom steak
  3. To make the marinade: add all ingredients to a large ziplock bag and add steak- set aside for at least 30 minutes
  4. Place steak on the grill (med) and cook about 5 minutes on each said for medium rare
  5. Once steak is done, immediately wrap it up in tin foil and let sit for about 10 minutes to rest
  6. Cut the flank steak AGAINST the grain and serve

Red Pepper Sauce by Katie Brown



  • 2 red bell peppers
  • 2 chopped shallots
  • 2 garlic cloves
  • 1 1/4 unsweetened Almond Milk (or regular milk)
  • 2 T cornstarch
  • 2 T nutritional yeast
  • salt + pep
  • Oil (avocado or olive)


  1. Put your red peppers directly on the burner of your gas stove or broil on high in the oven until the outside is black: wrap the peppers in foil for a few minutes
  2. Saute the shallots and garlic until done
  3. Remove foil and then remove the skins from the pepper
  4. Cut the peppers up and put into blender
  5. Add all ingredients in your blender (vitamix) and blend until smooth
  6. Pour over noodles or zoodles and mix well




Turkey Meatballs by Katie Brown



  • 1lb ground turkey
  • 1/4 cup onion
  • 1/4 cup parsley
  • dash of Thyme
  • 1/4 cup oregano (i will do a little less next time I make them)
  • 1/2 panko
  • 1/4 cup @kitehillfoods cream cheese
  • 1 brown egg
  • 2 cloves garlic
  • himalayan salt and pepper


  1. Heat oven: Bake on 400
  2. Saute the onions and garlic in pan until translucent
  3. While onions are cooking, throw everything into your mixer (i used my vitamix)
  4. Add onions/garlic to mixer and mix until everything is blended
  5. make golf sized balls and put on a foil-lined baking sheet (makes about 15)
  6. Bake for 20 minutes