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Main Dishes, Sides & Snacks  /  August 11, 2020

Gluten Free Italian Pasta Salad

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This Gluten Free Italian Pasta Salad is a light and healthy version of Joanna Gaines’ pasta salad in the second Magnolia cookbook. It’s refreshing, delicious, and simple to make!

Last week, I was in California visiting my family. When together, my mom and I love cooking new recipes. After visiting a delicious Italian restaurant, I vowed to try cooking more Italian recipes. After all, we are both Italian!

Funny story: last Christmas, my mom and I both gifted each other the Magnolia cookbook, which is where I found Joanna Gaines’ pasta salad recipe. Last week, we decided to give it a try. But, we made a few tweaks to create a gluten free, light, and healthy version. For the original version, check out “The Magnolia Table: Vo. 2″ by Joanna Gaines. I promise, you won’t regret it!

Gluten Free Italian Pasta Salad

Health Benefits of Italian Pasta Salad

Pasta salad isn’t typically considered “healthy,” but this isn’t any ordinary pasta salad! It’s actually packed with many, health-promoting ingredients, like artichoke hearts, kalamata olives, olive oil, green onion, and more. This recipe is also easy to makes swaps and substitutions. See the recipe directions below for recommendations! 

Green Onion

To be honest, I rarely cook with or eat green onion. And, I’m not sure why because I love it! Green onions are low calorie, but rich in vitamins A and K, as well as antioxidants. And, for being such a small vegetable, they provide a ton of flavor!

Tomatoes 

Tomatoes are key to rich, delicious Italian cooking. I recommend always opting for homegrown or organic tomatoes. Not only do they taste best, but conventional tomatoes are on the “Dirty Dozen list.” Meaning, they’re often high in residual pesticides. Nutritionally, tomatoes are rich in multiple vitamins and minerals, including vitamins B and C. They also content high content of water, fiber, and antioxidants, like lycopene. 

Artichokes

Artichokes are easily one of my favorite vegetables. They contain high amounts of antioxidants to fight inflammation and promote healthy detox function. They also have a healthy dose of fiber to regulate bowl movements and stabilize blood sugar.

Kalamata Olives

I love the rich, unique taste of Kalamata olives, but if you’re not a fan, opt for black or green olives instead. Olives, in general, provide essential fatty acids which are necessary for optimal health. These fatty acids not only carry plenty of vitamins and minerals, but are known to promote heart health, provide energy, and protect against disease. 

Olive Oil

Olive oil has been a well-known superfood for years. But, recent studies are showing that extra virgin olive oil has significant positive impacts on the gut microbiome. Dr Sarah Ballantyne wrote an awesome post all about the health benefits of olive oil, which you can read here: “Olive Oil Redemption.”

Gluten Free Italian Pasta Salad

Gluten Free Italian Pasta Salad

How to Make Italian Pasta Salad

It really couldn’t be any simpler:

  1. Cook your favorite gluten free pasta, drain, and set aside.
  2. Meanwhile, chop and prep all your vegetables. 
  3. Add all the ingredients to a large serving bowl and mix.
  4. Serve warm or chilled! 

Gluten Free Italian Pasta Salad

Gluten Free Italian Pasta Salad

Yield: 5-6 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Additional Time: 30 minutes
Total Time: 50 minutes

Ingredients

  • 8 ounces gluten free pasta, cooked*
  • 4 oz goat cheese crumbles*
  • 1 1/2 cups diced tomatoes (about 4 Roma tomatoes)
  • 1/2 cup halved kalamata olives*
  • 1/2 cup sliced artichoke hearts
  • 1/3 cup thinly sliced green onion*
  • 4 garlic cloves, diced
  • 2 tbs olive oil

Instructions

  1. Cook your favorite pasta. Once cooked, transfer to a large bowl and set aside.
  2. Combine the tomatoes, olives, artichoke hearts, and garlic in a small bowl. Add to the pasta bowl. Stir.
  3. Sprinkle the green onion and goat cheese crumbles on top.
  4. Serve warm or cold.
  5. To cool, cover the bowl and place in the fridge for at least 30 minutes.

Notes

*Recipe substituitons:

Gluten free pasta: try regular pasta, if not gluten free.

Goat cheese: try feta cheese.

Kalamata olives: try black olives.

Green onion: try red onion.

© Kelsey Cummins

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

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As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

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Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

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STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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