Connor Wellness Clinic Recipes

Our recipes are always gluten and dairy free!

Oatless Oatmeal

This easy oatless oatmeal hot cereal is ready in just 10 minutes, free of added sugar, Paleo, and vegan.  Just as delicious for an afternoon snack as it is for breakfast! Servings: 2 Ingredients: 2 egg 1 tbsp of ground flax meal 1/8-1/4 tsp sea salt...

Shamrock Smoothie

This decadent green smoothie gives you that thin mint fix without all those sugary additives. Refreshing and sweet, we don’t think there is a better combination than chocolate and mint. Aside from their great taste, cacao is rich in antioxidants and mint...

Kombucha Mimosa Mocktail

Looking for a non-alcoholic mimosa recipe? Try this easy Kombucha Mimosa Mocktail! It’s delicious, made with just 2 ingredients, healthy, ready in less than 5 minutes and supports the digestive system. Besides, it’s the perfect drink for your Sunday brunch menu and for New Year’s Eve.

Rose Water Homemade Coconut Yogurt

Benefits of Coconut Yogurt If you have to limit or eliminate dairy in your diet, coconut yogurt can be an awesome way to get probiotics in the same creamy and delicious way as the typical dairy variety. Coconut yogurt can be an especially powerful source of probiotics...

Beet Salad with Miso and Black Sesame

Benefits of Miso Miso, a staple of Japanese cuisine, is yet another probiotic powerhouse. It is made from soybeans, water, and koji (cooked grains or soybeans inoculated with a mold, Aspergillus oryzae, which begins the fermentation process). As the koji enzymes break...

Lemon Garlic Tempeh

Benefits of Tempeh Tempeh, a fermented soybean-based product that originates from Indonesia, has gained popularity all over the world. Not only is it a source of probiotics – it is also a rich source of protein, making it an excellent meat substitute for vegetarians...

Anchovy-Free Olive Tapenade

Benefits of Olives It’s easy to forget that these beloved, salty snacks are one of the most commonly eaten and widely fermented foods in the world. In addition to their antioxidant properties and healthy unsaturated fats, olives also give you a burst of beneficial...

Homemade Sauerkraut

What is Sauerkraut? Like kimchi, sauerkraut is also shredded cabbage that has been fermented by lactic acid. Sauerkraut, however, usually ferments at a higher temperature than kimchi, resulting in a higher concentration of lactic acid bacteria and a bit of a tangier...

Homemade Kimchi

What is Kimchi? Kimchi is a traditional Korean dish of pickled vegetables, most commonly a mix of Napa cabbage and Korean radishes and sometimes other veggies and spices. Kimchi is made by lacto-fermentation, a preservation process in which food is fermented by...

Homemade Kefir

What is Milk Kefir? Milk kefir is, to put it lightly, an acquired taste.   Sour and pungent, milk kefir is a cultured dairy food originally from the Caucuses – the region where Europe meets Asia.   There it has been traditionally heralded as an elixir of long life and...

Vegan Gluten-Free Gingerbread Cake

Classic Old-fashioned Gingerbread cake that is vegan, oil-free, whole grain and out of this world delicious, moist and full of amazing flavor from cinnamon, ginger, nutmeg, allspice, cloves and molasses. Prep Time: 15 min Cook Time 25 min Servings: 16 cake slices...

Slow Cooker Corned Beef and Cabbage (Paleo/Whole30)

Saint Patrick's day is soon approaching, as is everything else that goes with the celebration of the Irish - like green cupcakes, dying rivers green, green milkshakes and of course a hearty dinner of corned beef and cabbage. Corned beef and cabbage is...

Gluten-free Black Bean Guacamole Cups

Servings: 20 cups Ingredients:   Black Bean Cups 15 ounce BPA-free can black beans 6 tablespoons gluten free flour 1 teaspoon cumin 2 garlic cloves, minced 1/2 teaspoon celery salt 1/2 teaspoon hot sauce 1 tablespoon fresh lemon juice Salt to taste...

Chipotle Sweet Potato Chicken Poppers

Chipotle sweet potato chicken poppers are paleo, whole30, and so easy to make! These spicy chicken poppers are so flavorful and delicious! A perfect freezer-friendly meal prep recipe. Prep Time: 8 minutes Cook Time: 20 minutes Servings: 24 poppers...

Tempeh Tacos

Prep Time: 15 min Cook Time: 10 min Total Time: 25 min Servings: 6-8 tacos Ingredients 1 (8-ounce) package tempeh 2 cloves garlic, minced 1 c. Mexican-spiced diced tomatoes (I used the tomatoes with green chilies) 1 fresh jalapeño, diced 2-4 tsp. chili...

Pumpkin Pancakes

Try a healthy gluten free version of pumpkin pancakes this fall! Top with your favorite nut and a little drizzle of real maple syrup! Feel free to substitute cinnamon and a bit of nutmeg and cloves for the pumpkin pie spice. Prep Time: 10 minutes Cook Time: 5 minutes...

Vegan Portobello Pot Roast

This savory dish is full of hearty portobello mushrooms and earthy herbs such as sage, basil, rosemary, and thyme. Prep Time: 15 minutes Cook Time: 60 minutes   Ingredients: ½ cup white wine, divided 4 large portobello mushrooms, sliced into 3/4-inch pieces 1 large...

Wilted Chard Salad with Roasted Beets & Carrots

This roasted root vegetable salad features carrots, beets, garlicky wilted chard, toasted hazel nuts, roasted cranberries, and an orange-Dijon mustard vinaigrette.   Prep Time: 30 minutes Cook Time: 70 minutes Ingredients: 12 baby carrots with tops 10 small beets...

Paleo Apple Crisp

This paleo apple crisp is not only gluten free--it's grain free, dairy free and vegan! Enjoy guilt free this fall! Use any baking apple you like, such as Pink Lady, Fuji, Granny Smith or Gold Delicious.  Better yet--a combination of a crisp and...

Gluten and Dairy Free Pumpkin Pie

You can have your pie and eat it too this Thanksgiving! Enjoy a gluten and dairy free pumpkin pie as a sweet ending to your meal. 1 gluten free frozen pie crust (check ingredients for dairy as well!) for the filling: 15 oz can pumpkin puree 2/3...

Thai Lo Mein

Perfect for lunch or dinner, this vegetable Lo Mein is delicious! You can try a combination of vegetable noodles, but we used carrots and zucchini.  Feel free to add in snap peas, sliced kale, or cabbage--really any vegetable you like!  This is...

Thai Spaghetti Squash

A fun and healthy spin on the classic Pad Thai. This flavorful low-carb dish is tasty and filling, even if you're not watching your waistline! Prep Time: Cook Time: Ingredients: 1 medium spaghetti squash olive oil salt 1 garlic clove, minced...

Three Bean Pumpkin Chili

Three Bean Pumpkin Chili is the perfect comfort food for the autumn/winter seasons! It's warm, satisfying, and healthy! Three Bean Pumpkin Chili is a delicious, comforting vegan chili perfect for the cooler seasons that goes well as a side dish or main...

Turkey Meatballs in Creamy Herb Sauce

Easy oven baked turkey meatballs in a creamy herb sauce.  Good for dinner over cauliflower rice, or store separate from the sauce and have on hand for quick savory breakfasts! Prep Time: 20 minutes Cook Time: 20 minutes Ingredients: Meatballs:...

Turkey Three Bean Chili over Spaghetti Squash

Comforting, warm and hearty, this chili is great over an extra dose of vegetables--spaghetti squash! Top with coconut "Greek" yogurt for a perfect non-dairy sour cream substitute. Prep Time: 15 minutes Cook Time: 60 minutes Ingredients: 2...

Vanilla Almond Protein Truffles

If you are looking for a decadent protein packed treat these Vanilla Almond Protein Truffles are for you. They are delicious in a coat your mouth with rich chocolate almond buttery goodness kind of way. They contain ZERO calories from sugar because the stevia in the...

Vegan Pumpkin Spice Chocolate Chip Cookie Cake

Yields 8 This pumpkin spice cookie cake has all of the fall flavors we love. Pumpkin, molasses, pecans, spices and maple syrup for a delicious holiday flavor and a wonderful, dense chewy and fudgy texture. You only need 8 ingredients (+ salt)...

Veggie Goodness Grain Bowl Recipe

If you are looking for a filling meal that is vegan, gluten free and dairy free look no further. This Veggie Goodness Grain Bowl is so delicious that even meat lovers will be left without room for dessert. The raw veggies are refreshing, the...

Warm Potato Salad Primavera

Learn how to make this delicious Warm Potato Salad Primavera.  Adding arugula and spinach to the pesto is a great way to increase the servings of vegetables! Prep Time: 20 minutes Cook Time: 40 minutes Ingredients: PESTO 1 1/2 cups packed baby arugula 3/4 cup packed...

Wild Salmon and Sweet Potato Skillet Hash

Simple one skillet meal! Steam the sweet potatoes, sauté up the aromatics, broil the salmon and mix together.  Feel free to substitute other greens for the radicchio or toss in other vegetables you have in your refrigerator.  Quick, healthy and...

Tarragon Chicken Pot Pie

Comfort food--AIP style! Try this gut friendly, grain free Chicken Pot Pie, loaded with vegetables and the bright flavor of tarragon! Prep Time: 30 minutes Cook Time: 60 minutes Ingredients: For the filling: 1 tbsp solid cooking fat 1⁄2 yellow...

Smoky Tempeh Wrap with Mango Cabbage Slaw

These Smoky Tempeh Wraps are crispy & satisfying, while the Mango Cabbage Slaw is the perfect tangy complement. Top with some cilantro or avocado and you have an easy 30 minute meal that's sure to please! Prep Time: 10 minutes Cook Time: 15...

Southwestern Salad with Avocado-Lime Dressing

Learn how to make this delicious Southwestern Salad with Avocado-Lime Dressing. If you are avoiding nightshade vegetables, just leave out the tomatoes. Prep Time: 20 minutes Cook Time: 20 minutes Ingredients: SALAD: 1 head romaine lettuce,...

Spiced Cranberry Cherry Sauce

Adding cherries to your beloved cranberry sauce will sweeten it up without the use of the loads of white sugar found in traditional Thanksgiving cranberry sauces.  Enjoy a dollop of this on your turkey, or just as a great addition to you...

Spicy Peanut Tofu Stir Fry

Serves 4 It's savory, satisfying and loaded with flavor. It's completely vegan and vegetarian friendly, as well as gluten free. Crispy tofu tossed in a homemade thai-style peanut sauce pan fried with shiitake mushrooms and onions. It tastes...

Spinach Juice

Learn how to make this delicious Spinach Juice. Prep Time: 10 Minutes Cook Time: None Ingredients: 2 cups chopped Spinach, tightly packed 1 Apple or Pear, cored and chopped 1 Stalk of Celery Juice from 1/2 Lime or Lemon(or to taste), optional...

Stuffed Acorn Squash

Serves 6   Cranberry cauliflower rice stuffed acorn squash Prep Time: 50 Minutes Cook Time: 38 Minutes Ingredients: 3 acorn squash medium 3 Tbsp coconut oil black pepper to taste 1 head cauliflower 1 Tbsp extra virgin olive oil 1/2 yellow onion medium, finely chopped...

Swedish Meatless Meatballs

A gluten and dairy free meatless alternative to traditional Swedish meatballs with millet and vegetables for your next holiday gathering. Purթed walnuts create a rich and creamy sauce for serving. Prep Time: Cook Time: Ingredients: 2 T flaxseed...

Sweet Potato Fries

Sweet potatoes are complex carbohydrates that contain protein. Prep Time: 10 Minutes Cook Time: 15 Minutes Ingredients: 3 Sweet potatoes 2 Tablespoon non-GMO cornstarch (optional) 3-5 Tablespoon Olive oil Salt, pepper, garlic powder, cayenne pepper, paprika....

Sweet Potato Latkes

These crisp, sweet-savory fritters are a great way to get even the pickiest anti-veggie eaters to eat colorful winter vegetables. The fritters can be made up to 3 hours in advance, and left at room temperature. Warm on a rimmed baking sheet in...

Simple Decongestant

Make an at-home decongestant with this simple recipe. Peppermint oil helps break up mucus in your system and clears your nasal passageways. Prep Time: 5 minutes Cook Time: -- Ingredients: 2 tbsp coconut oil 2 drops peppermint extract  ...

Sweet Potato Pie Smoothie

Packed with vegetables and protein, this smoothie is a great all in one meal! Plan ahead--the vegetables need to be steamed, then frozen for this to really work. Prep Time: 10 minutes, plus freezing time Cook Time: 10 minutes Ingredients: 1 cup...

Skinny Enchilada Casserole

Lightened up version of your favorite Mexican inspired dish! Use leftover grains to make this a quick weeknight meal.  Add extra vegetables or even a sugar-free salsa to kick it up a notch! Be sure to look for BPA free cans for this recipe....

Raw Cacao, Ginger + Avocado Mousse

Serves 4 Prep Time: 5 Minutes Cook Time: 10 Minutes Ingredients: 2 tablespoons coconut oil 2 avocados 1 vanilla pod, split open lengthways 1 teaspoon fresh ginger, finely grated 3 tablespoons coconut water 3 tablespoons raw cacao powder 3...

Roasted Curried Cauliflower

An Indian-inspired spice blend adds a warm hue and gives this vegetable dish an exotic taste. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin,...

Roasted White Winter Soup

This creamy soup is super nutritious and warming--making it perfect for cold days and sick days. The temperature of the soup can help break up mucus while the fennel can clear congestion and soothe a cough. Prep Time: 15 minutes Cook Time: 75...

Root Vegetable Mash

Step up your mashed potato game with this delicious mashed vegetable medley! It has a lovely warm, golden color and depth of flavor you don't get with plain spuds. Prep Time: 10 minutes Cook Time: 40 minutes Ingredients: 4 Yukon gold potatoes 1...

Paleo Oven Salmon Cakes

Serves 2 Quick and easy to make from ingredients you probably already have in your pantry. They're crisp, light, and very satisfying — full of flavor and Omega-3s. They're delicious anytime and an awesome post-workout snack. Prep Time: 25...

Rosemary-Peach Drinking Vinegar

The combination of tart vinegar and sparkling water packs a punch, while the fruit infusion and herbs are interesting for your palate. Peach and rosemary are a favorite combination, but you can also try berries or mango and mint, or substitute...

Pecan Pumpkin Butter

This luscious pumpkin butter gets tons of richness from the pecans and natural sweetness from the dates! Great spread on pancakes, mixed into your morning oatmeal or with sliced apples. Prep Time: 5 minutes Cook Time: -- Ingredients: 1 cup pecans 1 cup...