I love sharing healthy recipes with my surrounding. Since I realized how much healthy cooking has positively influenced my own health, brought my energy levels up, improved my digestion, weight and well-being, I continue eating predominantly good wholesome food and avoid gluten, dairy and sugar. Ok, dairy not always as I really love cheese and if I eat just a small amount it is ok for me. But gluten is definitely a no-no for me. During my holiday in France, I have started eating the delicious bread and after a few days I had so bad cramps, became bloated and felt miserable. I stopped eating bread and immediately felt better. The added benefit was that in the past years I had put on at least 6 pounds during my holiday in France, this year I kept my weight despite eating loads of delicious food which consisted mostly of vegetable, fruits and fish. I am sold.


Here are some of my latest recipes which are gluten and sugar free, and have a dairy free option instead of cheese.




My husband loves eggs and he must be the best egg chef in the world. He outdid himself last weekend with this delicious Frittata. It was so light and fluffy and tasted just perfect. He loves cheese so this version is with dairy, however I provide some dairy free options to replace it.




3 eggs

1/2 cup egg white

1/2 cup almond milk

3 Tbs Parmesan cheese, replace with nutritional yeast for a dairy free option

2-ounce goat cheese, replace with cashew cream* for a dairy free option



1Tbs pesto (Costco has a great Pesto but you can make your own** )

1 cup broccoli cooked

1 cup peas cooked


Mix eggs, salt, pepper, pesto, Parmesan/yeast, cheese and milk together, add vegetable and pour into an oiled bread form. Bake at 400 degree Fahrenheit for40 min. Remove from the dish and enjoy


*To make a cashew cream:  soak 1 cup of raw cashews in water for 6 hours, blend with ½ cup of water or almond milk until it becomes a creamy texture

**Pesto: Blend ½ cup olive oil, ½ cup basil, 2 Tsp Parmesan or nutritional yeast for a dairy free option, 1 clove of garlic and 2 Tbs Pine nut kernels, add salt and pepper to taste




Caramel chocolate


I am not a huge fan of Caramel but when my husband asked me to make a caramel recipe, I was sold. It is in my opinion the best healthy sweet in the existence of healthy sweets.


Here is how I prepared the caramel chocolate:



1/2 cup almonds

6  pitted dates

2 tbsp melted coconut oil

1/4 cup raw cacao powder

Mix all ingredients in a food processor and spread evenly on a plastic foil lined small rectangular dish of around 8-11 inch . Freeze for 20 minutes.



10 pitted dates

1/2 cup melted coconut oil

4 tbsp tahini

2 tbsp maple syrup or raw honey, or ½ Tsp stevia if preferred

1 tsp vanilla essence

Process in a food processor until creamy. If it separates, add a little water. Spread evenly over base and freeze for 20-30 minutes.



1/4 cup raw cacao powder

1/4 cup melted coconut oil

1/4 cup pure maple syrup or raw honey, or ½ Tsp stevia if preferred

In a medium bowl, mix all and spread on top of the other layers. Freeze for 30 minutes.


Remove from dish, remove plastic and cut in small squares. Keep the squares in your freezer and take out when you want some full filling healthy treats.


Let me know what you think of these delicious bites.


By: Andrea Caprio, CTNC, CCWC

Wellness Methods



Wellness Methods offers tailor-made Corporate Wellness programs, Health and Nutrition Coaching for busy people

Copyright Wellness Methods All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.