That being said, sneaking bites of the chilled raw dough was always my favorite part of baking cookies!!

When I was younger, eating classic cookie dough always came with a sugar crash and, for me, a breakout. Between PCOS (now called PMOS) and acne-prone skin, I’ve learned that keeping my blood sugar balanced helps me feel my best. I’ll be sharing more tips about how I do that!

I recently made a better-for-you edible, no bake cookie dough I can happily eat by the spoon. I added vanilla protein powder and cashew butter for protein and healthy fats, which helps with the blood sugar balancing. It’s also refined sugar-free, but still satisfies my sweet tooth!

This cookie dough comes together in one bowl with a few simple ingredients (no baking required, which is the whole point).

Before we get into the recipe, here are a few things I’m loving this week:

what I’m loving this week:

• I’ve been using this cleaner concealer in shade 4.0 on days I want to quickly look more put together! It’s really hydrating and blends in so well.

• digestive enzymes specifically for gluten & dairy — these are my insurance against cross-contamination when I eat out at restaurants!

• the Libby app for free library books (all you need is a library card). If you’re looking for a summer book, I love Elin Hilderbrand's The Five-Star Weekend set on Nantucket

This is the kind of healthy treat I keep in the fridge for when a craving hits, so I’m not reaching for something that’ll leave me feeling worse after. If you make it, tag me on Instagram so I can see your version (and what mix-ins you used!).

Hugs,

Lauryn

We were out to dinner on our trip to Copenhagen, and I was initially so excited to see gluten-free bread as an option! But as someone with 8 allergies/sensitivities like corn and dairy, it’s rare that I can actually eat the gluten-free bread.

After the chef realized the bread contained corn and dairy, I was bummed but didn’t give up. When the waiter came out with an appetizer that included a crispy rice paper puff, I was obsessed and saw an opportunity.

Spoiler alert: I asked for more, then proceeded to eat the whole basket they brought me.

I knew right away I had to recreate them at home. Then I took it one step further and turned them into an actual meal by adding protein and veggies.

They puff up in seconds in a little hot oil (it feels like magic the first time), and they look so impressive that no one believes how easy they are.

I went with a dumpling-inspired ground pork filling, but that’s just where I started. You could use any protein or veggies, do a breakfast version, or treat them like crispy taco shells.

Before we get into the recipe, here are a few things I’m loving this week:

what I’m loving this week:

• girl, have you switched out your polyester undies yet?!!! if not, these organic cotton underwear packs are a great place to start. they have different bundles depending on what style you like.

• the BEST essential oil diffuser (no, really) to get a home that smells great without artificial fragrances. doesn’t require any water, so no mold risk!

• this free 10-min trained waist workout — I have probably done this workout over 100 times in the past couple of years. I try to do it once a week. It really works!

how to make the filling your own

I did a dumpling-inspired pork filling, but these rice paper puff chips are endlessly flexible. Try ground chicken or turkey, sauteed veggies, a breakfast scramble, or use the whole puffed sheets like crispy taco shells.

want little appetizer cups instead?

Cut each rice paper sheet into quarters before frying, and fry the pieces one at a time. They puff into crispy little cups that are perfect for parties. Just spoon the filling on top.

This is one of those meals that looks like you tried way harder than you did, which is my favorite kind of recipe. If you make it, tag me on Instagram so I can see your version (and which filling you went with!).

Hugs,

Lauryn

But here’s our plot twist… the antique store itself may have been haunted lol.

So today, you’re getting the recipe with a side of ghost story time 👻

My friend Val and I went to this cool antique store that was inside a very old house with tons of different rooms. We were sorting through all the interesting items and walking through the rooms when we got to the back room.

Val was instantly interested in a painting hanging crooked on the wall.

As she started walking toward it, the painting literally snapped perfectly straight on the wall by itself.

We both froze. She looked at me and goes, “woah, did you just see that?!” and I started laughing and said, “it’s trying to look good for you so you buy it.”

The painting didn’t have a price on it, so she brought it to the front and told the owner, “the weirdest thing happened…”

He immediately said, “don’t tell me it moved.”

And that’s when I realized this was probably not going to be an average antique store trip.

What happened next includes the owner’s ghost stories, and a CRAZY thunderstorm out of nowhere. Let me know if you want to hear the rest in the next Substack!

So somewhere between the haunted painting and the storm, Val found this beautiful old cookbook for me and I got inspired to recreate one of the sponge cake recipes with a more modern gluten-free/dairy-free twist. It’s called Dainty Desserts by Ida Bailey Allen.

Old recipes like these make me think of my Nonna, my Italian grandma who loved cooking. It’s fun to see the different ingredients and recipes that were popular 100 years ago!

The paleo vanilla mangosteen sponge cake (based off her orange sponge cake) turned out SO good. It’s light, fluffy, subtly citrusy/tropical, and topped with a sweet vanilla mangosteen glaze. It feels like the kind of cake you’d have with tea in a little European bakery.

If you can’t find mangosteen juice, you can use orange juice, lychee juice, pear juice, etc… the taste will very depending on your choice, but it’ll still be delicious!

Definitely one of my favorite dessert recipes I’ve made lately. Hope you get to try it!

This cute lil sponge cake feels so classic! I personally haven’t had sponge cake in years and really missed it. Still can’t believe it started with a random antique store trip and a 100-year-old cookbook.

If you make it, tag me on Instagram 🤎 I love seeing your recreations and hearing which recipes end up becoming favorites in your homes too.

Hugs,

Lauryn

I have 8 food allergies/intolerances… so trust me, I understand the stress of wondering whether you’ll actually be able to eat while traveling.

Fun fact: I’m also an EU citizen (Italy!) and I love when I get to spend time in Europe. There are so many beautiful places to visit.

Over the past few years, I’ve been lucky enough to spend time in 9 European cities. One thing that surprised me? Most cities in Europe were honestly MUCH easier for me food-wise than I expected.

So I thought I’d share a quick breakdown of the cities I visited, the overall vibe, the food situation, and what I wish I knew before going.

Note: I am allergic/sensitive to the following: gluten, dairy, soy, corn, hazelnut, peanut, flax, raw pineapple. I also have MCAS which can cause reactions.

And another quick side note: while in EU, I tested eating corn and lactose-free butter a couple of times and was fine, but note that I am not anaphylactic so use caution if you are.

how to begin planning a gf/df europe trip

If you’re starting with a blank slate, start by picking the location first. Read my quick city overviews below to see which European city seems like the best fit for you.

Lisbon, Portugal (we also went to Cascais)

• the vibe: beautiful city! I always felt very safe, the people are friendly. there is a lot to explore around the city, from parks to markets to Elevador de Santa Justa. how i’d describe Cascais: the Hamptons of Portugal — think upscale beachy mixed with quaint vibes. we spent a couple of days there when we first arrived.

• the food: great options that are naturally gluten-free / dairy-free due to lots of fresh seafood and simple ingredients. A few places I remember enjoying were the Four Seasons (the chef was incredible with allergies), Zarzuela Pastries (I think they closed :( but the restaurant they transformed into still serves some pastries it seems!), and JNCQUOI.

• what I wish I knew before: it is HILLY! wear comfy shoes and be prepared for a workout when walking. also, must do a cooking class and a boat day! so beautiful. it felt very safe, relaxed, and coastal.

Madrid, Spain

• the vibe: loved it, very much a city. beautiful architecture, great shopping. the parks are beautiful and worth walking through.

• the food: so many good options. I had GF churros at Churrería Chocolateria 1902 (AMAZING) and we loved this Peruvian restaurant. don’t forget to get paella while you’re in Madrid! I also enjoyed this gluten-free bakery: Pastelería La Oriental sin Gluten.

• what I wish I knew before: shopping is fantastic. be prepared to fill your suitcase! the city is large and spread out, so you may need to grab a taxi or scooter depending on your plan. try to plan activities by areas.

Barcelona, Spain

• the vibe: beachy city with beautiful architecture and a more relaxed vibe than Madrid. it feels very lively and social.

• the food: definitely good gluten-free options overall. we had amazing gluten-free dumplings here and there were lots of fresh seafood/tapas-style options. there’s a few amazing gluten-free bakeries including JANSANA (loved their donuts!).

• what I wish I knew before: go up the coast if you have time! some of the smaller coastal towns nearby are SO beautiful. we did a beach day at Costa Brava.

Amsterdam, The Netherlands

• the vibe: canals, cool vibe, lot of young people and SO MANY BIKES. watch out lol!

• the food: there are definitely options, but I’ll be honest — the local food wasn’t my favorite food. there is a lot of corn used in the gluten-free items. My favorite spots were De Kas and Aan de Poel. however, this is an incredible GF bakery with the best gluten-free croissants ever. you must go! there will be a line so get there early. there are also other spots with gluten-free treats like Rose & Vanilla.

• what I wish I knew before: looking back, I’d probably try a few different dinner restaurants or even grab groceries for the apartment one night. We loved the vibe of the city way more than the actual food itself. Also… seriously watch out for the bikes 😅

Brussels, Belgium

• the vibe: beautiful architecture and very walkable. it felt quieter and a little more low-key compared to some of the other cities we visited.

• the food: obviously the waffles and chocolate are the big thing here! we had a lot of fun at a chocolate making class. there were definitely gluten-free options, but overall the food scene didn’t have as many options I was excited about compared to places like Paris or London. we found a few great places like TICH (great for breakfast/brunch) and UMA (sooo good for a fancy dinner).

• what I wish I knew before: I think we could have spent one less day here (we were there for about 3-4 days) and added another day in Paris instead. I’m still glad we went, but for me it felt more like a shorter stop than a place I’d spend a full week. this may have been due to the weather (it was very rainy while there).

Paris, France

• the vibe: everything I hoped it would be. I would move in an instant lol. such a beautiful city with amazing architecture, parks, shopping, restaurants. there are so many areas to check out.

• the food: wow, the bakery game is unreal. the GF pastries I had were all next level. must go to Copains (trust me) and must get gluten-free soup dumplings at Chez Ann. we went back twice and I was literally looking at nearby apartments. I also enjoyed NoGlu’s baguette and donut.

• what I wish I knew before: we really enjoyed checking out different areas of Paris, it’s a big city so you’ll want to group your days by area. we loved spending a day in Montmartre and the thrift stores there were great. I also wish we had taken public transportation more. we were intimidated because neither of us speak French, but it would have saved us so much money and time avoiding the traffic.

Malmo, Sweden

• the vibe: very cute smaller city with lots of cute shops. I definitely bought some clothes lol. we were here because Jimmy had a work trip, so I spent a lot of time exploring on my own and always felt very safe. we also enjoyed the aquarium. that being said, for me personally, 4.5 days was probably a little too long.

• the food: very fresh food, they take a lot of pride in ingredients. there weren’t tons and tons of options I could personally have with all my restrictions, but if you’re only gluten-free there were definitely options. I can’t have soybean oil and that made a few places a little challenging. I absolutely loved the gluten-free waffles at Bar[r] and Joe and the Juice is always a favorite for smoothies/matcha. I also liked Kin Long. there aren’t a ton of options there, but we went early so the fryers weren’t contaminated with gluten yet and they made me a delicious fried shrimp dish. and the tea service there is next-level!!!

• what I wish I knew before: I would have gone to Bar[r] more for those waffles! it was a little out of the way but SO good. I also got an affordable amazing massage at Body and Soul by Nicha and would absolutely do that again. our hotel had a great sauna and I loved that. I think I also would have planned a day trip to Lund or somewhere nearby, because by the last day I was getting a little stir crazy.

Copenhagen, Denmark

• the vibe: loved it here. bike-focused city and very walkable. loved the food, there’s a huge Michelin restaurant culture here. feels almost like Austin with a ton of young people and fun activities going on.

• the food: wow wow wow. it’s hard to pick favorites but JATAK (this is but a once in a lifetime experience imo), Pico Pizza (gluten-free crust and dairy-free cheese were incredible — went twice!), Høst (amazing gf breads served with dinner), Mielcke & Hurtigkarl (10 course fine dining meal experience) all really stood out to us. HUG bageri is a must for your gluten-free bakery needs. Their croissants, cinnamon buns, and cardamom swirl were so delicious.

• what I wish I knew before: watch out for bikes and cars, we had a couple of scary incidents where we almost got hit. the shopping is incredible, here’s my Google list of all the Copenhagen shopping places I had saved (didn’t go to all, but enjoyed the places I made it to!). You should definitely walk down Købmagergade, it has plenty of shops to enjoy.

London, England

• the vibe: really cool city with so many incredible areas. tons of shopping, food, parks, markets, and activities. There’s always something going on.

• the food: awesome restaurants and honestly one of the easiest cities we visited for food allergies. The UK has stricter allergy labeling laws, so restaurants were generally very knowledgeable and accommodating. Gluten-free bakery Cream Dream had éclairs and SO many treats, and I also loved Ma Ma Boutique Bakery for bread and a savory GF treat. Some restaurants we enjoyed were One Aldwych, Purezza Pizza, Quilon, Farm Girl (loved!), Four Seasons for afternoon tea (they were amazing with allergies), and The Breakfast Club.

• what I wish I knew before: there are SO many areas. Like NYC, you really have to be intentional about which area you want to stay in. There are also some spotty areas like any big city. We stayed in 2 different hotels to experience slightly different areas, Piccadilly and Soho, and honestly I really liked doing that. Taking the Underground is a must. We were using it constantly to get around!

how to find gf/df restaurants in europe

After picking a city (or cities), I like to start researching hotels, restaurants, and activities from there. I would recommend you use these apps to begin researching restaurants (all of the apps are free or have free tiers!):

• Find Me Gluten Free — great for gluten-free reviews, and you can also filter by dairy-free or see if other reviewers have your same dietary restrictions. (if you want premium access, use that link and code LAURYN for a discount when subscribing on their website)

• Spokin — great for all food allergies. You can filter by allergies/dietary restrictions to see reviews.

• TripAdvisor — great for international travel reviews. You can search for “gluten” or “gluten-free” and typically will find helpful reviews and recommendations for hotels, restaurants, activities and more.

• Google — helpful for international travel, but not the best when you’re starting your search. I mainly use this to check reviews for restaurants (search “gluten” in the reviews) after I have a shortlist of places I’m interested in visiting.

• ChatGPT — helpful to get ideas for your trip. After you get ideas, it’s always best to look up the menus/reviews to make sure it’s a fit for you!

If you’re visiting Europe for the first time, I think London is a great place to start just because they speak English and it’s a major city. Paris is my personal favorite city, I literally did not want to leave and was looking at apartments. I loved the vibe.

All of these places are worth visiting. Take advantage of the train system (or affordable flights) to visit 2–3 cities on your trip. One of the best parts of traveling in Europe is how easy it is to experience multiple completely different cultures, foods, and cities in one trip.

And if you’ve been putting off a Europe trip because of food allergies or dietary restrictions, take this as your sign to go anyway 🤎

I know it can feel intimidating trying to plan around gluten-free/dairy-free eating, but honestly some of the best food (and baked goods) I’ve had has been in Europe. There are so many incredible restaurants, bakeries, and fresh ingredients to enjoy.

I’ll do a separate post soon with all of my favorite gluten-free/dairy-free bakeries and restaurants because I have MANY thoughts lol.

Hugs,

Lauryn

I started experimenting with really simple cookies (5 ingredients or less) and we have a winner. :)

These cookies can be made with as little as 3 ingredients to satisfy a sweet tooth. I recommend adding a few other ingredients like chocolate chips, salt, and vanilla to give them chocolate chip cookie vibes.

They’re soft, chewy, naturally sweetened, and come together really quickly. Enjoy them warm by themselves or with a little vanilla ice cream!

If you want a treat that takes minimal effort with healthier ingredients, these cookies are for you! Before we get into the recipe, here are a few things I’m loving this week:

what I’m loving this week:

• the best clean beauty thin brow pencil (looks SO natural - I use taupe)

• stainless steel straws to replace plastic in Owala water bottles (make sure you get the right size)

• this 2-min video when you feel like things are going wrong

Easy Nut Butter Cookies (gluten-free, dairy-free, refined sugar-free, paleo)

Soft, chewy cookies made with healthier ingredients and naturally sweetened with banana. Perfect when you want something tasty and easy without pulling out a million ingredients.

Time: ~10 minutes prep + 30-60 min chill + 15–18 minutes bake
Yield: ~8–10 cookies

Ingredients

• 1 cup mashed banana (about 2 medium-sized bananas)

• 1/3 cup cashew butter

• 1¼ cups almond flour (up to ¼ cup more almond flour, as needed)

• optional but recommended:

  • 1/2 tsp vanilla extract

  • 1/4-1/3 cup chocolate chips

  • flaky salt for topping

Instructions

1. Preheat oven to 350°F and line a baking sheet with parchment paper.

2. Mash the banana until smooth. Stir in the cashew butter until fully combined.

3. Add 1¼ cups almond flour and mix until a dough forms. Add more almond flour as needed until the dough is thick and scoopable.

4. Fold in chocolate chips, if using.

5. Chill the dough in the fridge for 30–60 minutes (recommended for easier scooping and better texture).

6. Scoop onto the baking sheet and flatten slightly into a cookie shape. Sprinkle flaky sea salt on top.

7. Bake for 15–18 minutes, until golden brown and set.

8. Let cool for at least 10 minutes before eating.

Notes

• Banana size and moisture can vary, which is why the extra almond flour may be needed.

• The cookies continue to set as they cool, so don’t skip the cooling time!

Safe to say these cookies did not last long in our house! These are the kind of cookies I’ll make on random weeknights when I want something baked and cozy, but don’t have a lot of time or energy.

If you make them, tag me on IG @laurynemilia so I can see your version.

Hugs,
Lauryn

Unfortunately, as someone who’s gluten-free, dairy-free, and managing a few other food restrictions, I almost never get to order dessert at restaurants. Usually everyone else is splitting tiramisu or chocolate cake while I’m (not) enjoying another fruit sorbet.

For that reason, I love recreating elegant restaurant-style desserts at home, and this mini vanilla mango panna cotta is one of my favorites.

If you’ve never had panna cotta before, think of it as a silky Italian cream dessert with a texture somewhere between custard and pudding. This version is dairy-free, lightly sweet, vanilla-forward, and topped with fresh mango.

It tastes like something you’d order at a beautiful restaurant, but it’s secretly SO easy to make. The hardest part is waiting for it to set in the fridge.

If you’re dairy-free and miss having a real dessert option (or you want to impress someone dairy-free!) start with this vanilla panna cotta.

Before we jump into the recipe, here’s a few things I’ve been loving this week that I thought you’d also enjoy!

what I’m loving this week:

1. it’s been cloudy and rainy in Austin, so I’ve been extra consistent with this vitamin D3 supplement lately. I’ve tested bloodwork before and after using it, and it really works (and friends have told me the same).

2. this stainless steel Vitamix container is one of the best upgrades I’ve made. So easy to clean, no plastic involved, and this version was over $100 less than the Vitamix brand one.

3. this 5-minute morning meditation is the perfect quick nervous system reset if you’re trying to meditate more.

Mini Mango Vanilla Panna Cotta (gluten-free, dairy-free, refined sugar-free)

An Italian-style vanilla cream dessert that’s similar to a silky pudding, topped with fresh mango. Elegant, simple, and perfect when you want an easy dessert that feels special.

Time: 5 minutes prep + 60 minutes chill time

Yield: 2 ramekins (4–5 inch ramekins)

Ingredients

• 1 can (13.5 oz) full fat coconut cream (well stirred, smooth)

• 2½-3 tbsp maple syrup

• 2½ tsp vanilla extract

• 1½ tsp powdered gelatin

• 2 tbsp cold water

• pinch of sea salt

• 1 fresh mango, diced (can swap for any fresh fruit)

• optional toppings: fresh mint leaves, lime zest

Instructions

1. Add the gelatin to the cold water in a small bowl. Let it bloom for 5 minutes.

2. In a small saucepan, add the coconut cream, maple syrup, vanilla, and sea salt.

3. Warm over low heat, stirring until smooth and just warmed through. Do not boil.

4. Remove from heat and whisk in the bloomed gelatin until fully dissolved and smooth.

5. Divide evenly between ramekins or small serving bowls/mugs.

6. Refrigerate for at least 60-90 minutes, until set. It should have a slight jiggle but hold its shape.

7. Top with fresh diced mango right before serving. Serve chilled!

This is one of those desserts that feels way fancier than the effort it takes. The best feeling is when you realize you have one of these ready to go in the fridge.

If you make it, let me know what you think or tag me on IG @laurynemilia. I always love seeing your versions!

Hugs,
Lauryn

You absolutely don’t (!!!), and here’s the proof:

These brownies are actually one of the first gluten-free, dairy-free recipes I ever created on my own years ago, and I recently decided they needed a little update. And WOW, they turned out even better.

You can access the original egg-free/vegan version here.

Ever since I first made these, Jimmy is always asking me to make them again because they’re just that good. They’re rich, fudgy, and have that perfect brownie texture. You can eat them as-is or serve them with coconut yogurt, vanilla ice cream, and fresh berries (highly recommend).

Before we jump into the recipe, here’s a few things I’ve been loving this week that I thought you’d also enjoy!

what I’m loving this week:

• my favorite organic cotton leggings are on sale for $25

• the baking soda-free deodorant I just ordered is on sale today

• the free 5-minute nervous system reset I’ve been doing daily (soooo good ya’ll. try this!)

Let’s jump into the recipe! I promise the batch won’t last long, so you might need to make two :)

Flourless Swirl Brownies (gluten-free, dairy-free, paleo, refined sugar-free)

Fudgy, rich brownies made without any flour. They use similar ingredients and feature a cashew-butter swirl.

Time: 10 min prep + 20–24 min bake + cooling
Yield: 9 brownies (8x8 pan)

Ingredients

• 2 eggs

• 1/4 cup maple syrup

• 1/3 cup coconut sugar

• 2 tsp vanilla extract

• 1 cup smooth cashew butter (drippy, well-stirred. or any nut/seed butter)

• 1/2 cup cacao powder

• 1 tsp baking powder

• 1/4 tsp sea salt

• 1/2 cup dark chocolate chips

• 2–3 tbsp cashew butter (for swirl)

Instructions

1. Preheat oven to 350°F and line an 8x8 pan with parchment paper, leaving a little overhang on the sides.

2. In a bowl, whisk together the eggs, maple syrup, coconut sugar, vanilla, and cashew butter until smooth and glossy. I used my countertop mixer.

3. Add cacao powder, baking powder, and salt. Mix until fully combined, then gently fold in chocolate chips.

4. Transfer batter to the parchment-lined pan and spread evenly.

5. Dollop the remaining cashew butter on top (you can warm it slightly if needed). Add a few large dollops spaced out, and make just 2-3 light passes through the dollops with a knife. Less swirling will give you a clean swirl!

6. Optional but recommended: sprinkle flaky sea salt on top.

7. Bake for 20–24 minutes, starting to check at 20 minutes. The edges should be set and the center just set. A toothpick should show moist crumbs, not wet batter.

8. Let cool completely in the pan for at least 45 minutes to set, then lift out and slice.

These brownies are one of those dessert recipes I will ALWAYS keep in my back pocket when I want a dessert that will impress. Perfect to bring to a party! No one will know they’re gluten-free and dairy-free.

If you need a nut-free option, you can always swap the cashew butter for sunflower seed butter (and you could swap the coconut sugar for maple or date sugar if needed). :)

If you make them, let me know what you think! The first time I shared these, a ton of you recreated them and tagged me @laurynemilia. I love seeing your versions!!

Hugs,

Lauryn

And whenever I feel like I’m missing out on something, I know I need to create my own version.

I’ve been making a whipped honey matcha latte (YUM) at home, and it’s honestly better than anything I’ve ordered at a coffee shop. It’s creamy and slightly sweet with a subtle taste of vanilla maple.

A delicious, dairy-free matcha comes down to 3 things:

1. use organic, ceremonial-grade matcha (culinary grade won’t taste smooth in a latte) — this is my FAVORITE brand, and I’ve tried a lot. I have it on subscription. That link will give you their best current offer (such as 20% off for life).

2. use a creamy dairy-free milk like pistachio, cashew, coconut, almond, or hemp. It makes a huge difference in the final drink. I like MALK, Tache, and Elmhurst brands.

3. optionally, make your own simple syrup. Most store-bought syrups are full of ingredients I try to avoid, but this whipped honey vanilla version is so easy to make and tastes really good in matcha or coffee.

Whipped Honey Vanilla Syrup (dairy-free, refined sugar-free)

A simple, naturally sweetened whipped syrup that makes any matcha or coffee feel like a real treat.

Time: 10 minutes
Yield: ~½ cup

Ingredients

• ~½ cup raw honey

• pinch of salt

• 1 tbsp hot water

• 1 tsp vanilla extract

• 1 tbsp maple syrup

Instructions

1. Add the honey and a pinch of salt to a stand mixer (or use an electric hand mixer — do not use a frother!). Beat on high for about 3-5 minutes until it starts to lighten in texture.

2. Add the hot water, vanilla, and maple syrup.

3. Continue beating on high for another 5 minutes, until the mixture becomes pale in color.

4. Transfer to a jar and store in the fridge. Use for matcha, coffee, or even yogurt bowls!

Whipped Honey Matcha (Iced + Hot options) (dairy-free, refined sugar-free)

A creamy, lightly sweet matcha made with whipped honey syrup.

Time: 5 minutes

Ingredients

• 1.5-2 teaspoons ceremonial matcha

• ~2–4 tbsp hot water (not boiling)

• 2 tsp whipped honey vanilla syrup (more to taste)

• dairy-free milk of choice (like pistachio, cashew, coconut, almond, or hemp)

• ice (for iced version)

• optional: sprinkle of cinnamon

Instructions

1. Add matcha powder to a small bowl or mug. Pour in 1/4 cup (doesn’t have to be exact! it can be more) hot water. Do not pour it in when it’s boiling, it can burn the matcha. I usually bring it to a boil then let it cool for a couple minutes.

2. Whisk until smooth using a matcha whisk or electric frother.

Iced Version

1. Add 2 tsp whipped honey syrup to a glass. You can drizzle it on the sides or the bottom. Note: you can add a little hot water to melt the honey if you’d like.

2. Add ice.

3. Pour in dairy-free milk until the glass is about ¾ full.

4. Pour the prepared matcha over the top.

5. Stir gently. Add more honey if desired.

Hot Version

1. Pour prepared matcha into a mug.

2. Add additional hot water until the mug is about ½–¾ full.

3. Stir in 2 tsp whipped honey syrup (or more to taste).

4. Fill the rest of the cup with dairy-free milk. If using a large amount of milk, you can warm the milk first.

Notes

• Start with less honey and adjust. It’s easy to make it sweeter.

• Using high-quality matcha makes a huge difference in taste. Culinary matcha was not made for lattes.

• Creamier milks (like pistachio or cashew) will give the best texture.

I’ve been making this on repeat lately, especially in the afternoons when I want something that feels like a treat but still works for me. My go-to is a hot matcha, but it’s fun to switch it up sometimes with an iced version!

If you make it, let me know what you think or tag me on IG @laurynemilia — I always love seeing your versions.

Hugs,

Lauryn

There are honestly so many great options, especially in New York City, but there are a few spots I keep going back to. Whether you’re looking for gluten-free dumplings, bagels, pizza, or a quick healthy meal, these have become my go-to favorites over time.

If you’re planning a trip or just want a reliable list of places that actually understand gluten-free and dairy-free, save this list and add these spots to your itinerary.

Note: I cannot eat gluten (celiac), dairy, soy, hazelnut, peanut, flax, and most corn. Although these places are not 100% free of my allergens, I was able to work with them to find safe options.

Gluten-free, Dairy-free NYC Restaurants, Bakeries, and Coffee Shops:

• Lilli & Loo — my obsession for the past 15 years. I have a rule: if I’m back in NYC or New Jersey, I must get GF dumplings at Lilli & Loo. They have an entire gluten-free Chinese menu and everything is delicious! They have 2 locations currently, one in Chelsea and one on Lexington.

• Modern Bread & Bagel — 100% gluten-free and they have the BEST gluten-free bagels. Definitely don’t miss it! They also have other treats, and there are some dairy-free options. I recommend ordering in advance and scheduling it first thing in the morning so they don’t sell out.

  

• Friedman’s — so many gluten-free options! Great for breakfast or lunch/dinner. Their menu varies based on the location (they have several locations). The Battery Park location has an Asian menu with gluten-free potstickers (yum!!). They are very accommodating.

• Keste Pizza — the best, authentic Italian GF pizza crust. They unfortunately don’t have dairy-free cheese, but you can order any pizza without cheese.

• Senza Gluten — celiac-safe Italian spot with dairy-free options. Great option if you want Italian food, but are sensitive to cross contamination.

• Gnoccheria East Village — yum! they offer gluten-free gnocchi and dairy-free sauce options.

• Impact Kitchen — I love this place so much. I first tried it in Toronto and was so happy to hear they opened NYC locations! It’s gluten-free and very health-focused with quality ingredients. Try the sourdough bagels, waffles, and wraps.

  

• The Well Kitchen — their nourishing menu is marked with gluten-free options. It was closed while we were visiting, but it’s on my list!

• Springbone Kitchen — perfect for a quick and easy meal, and SO good. I did a build your own bowl and bone broth. They have several locations.

  

• Sweetgreen — this is always great for a quick healthy meal. Most of the menu is gluten-free (but avoid the bread). They have locations in many cities.

• KIMMI — a newer restaurant, we didn’t get to go but it’s 100% gluten-free and looks great for asian fusion.

• Cha Cha Matcha — love grabbing a matcha here with their housemade almond milk! They have several non-dairy milk options.

• Matchaful — fantastic matcha with many non-dairy milk options, including housemade milks like almond, oat, and coconut. One of their locations had gluten-free baked donuts!

Gluten-free, Dairy-free North New Jersey Restaurants, Bakeries, and Coffee Shops:

• Simply Vietnamese (Tenafly, NJ) — knowledgeable about GF with options like steamed shrimp dumplings and steamed squash dumplings. SO delicious. Definitely a favorite for us.

• The Address (Morristown, NJ) — it was our first time trying this Greek restaurant, and it was delicious. I recommend the chicken/lemon/egg soup and the dolmas. They took allergies very seriously.

  

• Green Life Market (Vernon, NJ and other locations) — this market is a dream! It’s a grocery store with so many gluten-free treats, and they also make fresh smoothies, juices, and other treats. I loved their juices and smoothies.

• Everything Bagel (Paramus, NJ) — delicious gluten-free bagels and other treats. They have a dedicated space for gluten-free prep. Dairy-free is also marked on their menu.

• Isaura Bakery (Hawthorne, NJ) — 100% gluten-free bakery with delicious bread. Worth a stop!

• TS Ma Chinese Cuisine (Wyckoff, NJ) — large selection of gluten-free Chinese food! Really delicious if you’re craving Chinese classics.

Don’t forget to save this and subscribe — I’ll continue to add more gluten-free, dairy-free NYC spots whenever I come across them in the future.

🤎 Which of these are you most excited to try? So many goodies!!

Hugs,

Lauryn

I grew up in that area, so it’s always fun going back and getting food at places like Lilli & Loo (their gluten-free dumplings are SO good), Impact Kitchen (my FAVORITE Toronto spot is now in NYC!! you need to go here), and Modern Bread & Bagel (easily the best gluten-free/dairy-free bagels). NYC is one of the few cities where you can find gluten-free, dairy-free baked goods that actually feel like real bakery food, not a compromise.

Speaking of bakeries…

I’ve been CRAVING a true bakery-style muffin lately. I love a light, fluffy blueberry muffin with a golden top, and honestly there aren’t many options in Austin that I can actually eat.

So I made my own. And I’m not kidding… I literally gasped when I tried these. There’s nothing better than enjoying the exact thing you were craving.

You’ll love these sourdough discard bakery-style blueberry muffins! They’re gluten-free, dairy-free, soy-free, peanut-free, corn-free, and refined sugar-free, but they don’t compromise on taste.

These muffins are perfect for breakfast or a snack, I even took one to my hair appointment when I needed something on the go! Can’t wait to hear what you think of them.

Bakery-Style Sourdough Discard Blueberry Muffins (Gluten-free, Dairy-free, Refined Sugar-free)

These light, fluffy, golden muffins with a coconut sugar topping taste like they came straight from a bakery. They’re made with simple, better-for-you ingredients. Perfect for GF sourdough discard!

Time: ~30 minutes
Yield: 14-16 muffins

Ingredients

Muffins

• 1 cup gluten-free sourdough discard (I use brown rice flour for my sourdough)

• 3 eggs

• ⅓ cup maple syrup (or honey)

• ¼ cup avocado oil or melted coconut oil

• 1 tsp vanilla extract

• 1½ cups almond flour (blanched is best)

• 1 tbsp tapioca starch

• ½ tsp baking soda

• ½ tsp baking powder

• ¼ tsp salt

• ½ tsp cinnamon

• zest of ½ lemon

• ¾–1 cup frozen wild blueberries (do not thaw)

Optional topping

• 2 tbsp coconut sugar

• 1 tbsp hemp seeds

Instructions

• Preheat oven to 350°F and line a muffin tin.

• In a large bowl, whisk together the sourdough discard, eggs, honey, oil, and vanilla until smooth.

• Add the almond flour, tapioca starch, baking soda, baking powder, salt, cinnamon, and lemon zest. Mix until fully combined.

• Let the batter rest for 5 minutes to allow the almond flour to hydrate.

• Gently fold in the frozen blueberries, making sure they’re mixed evenly.

• Fill the muffin cups almost to the top of the liners.

• Optional: sprinkle with coconut sugar and hemp seeds (highly recommend at least a little sugar on top for a bakery-style muffin!)

• Bake for 20–23 minutes, until the tops are lightly golden and the centers spring back.

• Let cool for 10 minutes before removing from the pan.

Storage

• Let muffins cool completely, then store in an airtight container lined with a paper towel (this helps absorb moisture from the blueberries). keep on the counter for up to 2 days, or refrigerate for up to 5. Reheat briefly before serving (I put them in our toaster oven for a few minutes).

• For longer storage, freeze in an airtight container. Reheat on low in the toaster oven or microwave until warm.

I’ll definitely be making these again when I’m back in Austin. Jimmy finished the rest of the first batch… but he doesn’t know that I hid a few in the freezer 🤭 Can anyone relate?!

If you make these blueberry muffins, let me know what you think or tag me on IG @laurynemilia. I genuinely LOVE seeing your versions or hearing how recipes turned out for you!

Let me know if you want a simple guide to starting gluten-free sourdough so you can make easy discard recipes like these! I am definitely not an expert, but I’m enjoying learning for the first time. 🤎

Hugs,

Lauryn

I (sadly) had to avoid rice for a while because it was spiking my blood sugar too much. As someone with PCOS, I’m extra sensitive and would notice fatigue, bloating, and skin breakouts after eating plain rice.

After getting fed up (because I looove rice), I started experimenting. I noticed that one simple swap made a big difference in how I felt after.

Instead of cooking rice with water, I started using bone broth.

It’s such a simple upgrade, but bone broth rice has become one of my favorite ways to feel better without overthinking it. It’s one of those things that takes zero extra effort, but makes a big difference.

I make this on repeat now, especially when I’m building quick, balanced meals at home like protein + veggies + rice. We’ll typically meal prep it on Sundays and use it throughout the week when we need a quick carb for a meal!

If you try this, let me know how you feel after! I’m always curious to hear what you notice.

Bone Broth Rice (Dairy-free, Gluten-free)

A simple upgrade to your everyday rice! Made with bone broth for extra flavor, protein, and nutrients. It’s fluffy, flavorful, and pairs with everything.

Time: ~20–25 minutes (depends on cooking method)
Yield: ~3 cups cooked rice

Ingredients

• 1 cup organic basmati rice

• 2 cups bone broth (I like this ginger turmeric one, but plain bone broth works too!)

• 1 tbsp coconut oil

Optional

• pinch of salt

• 5–10 whole cloves or 5–10 cardamom pods (for added flavor)

Instructions

Step 1: Rinse the rice

Add the rice to a bowl and rinse under cold water 2–3 times, until the water runs mostly clear. This helps remove excess starch and keeps the rice fluffy.

Option 1: Rice Cooker / Pressure Cooker

1. Add rinsed rice, bone broth, coconut oil, and optional salt/spices to your cooker.

2. Stir gently to combine.

3. Cook using the white rice setting (or standard rice setting).

4. Once done, let it sit for 5 minutes, then fluff with a fork.

🤎 Shop my favorite rice cookers here

Option 2: Stovetop

1. In a small pot, add rinsed rice, bone broth, coconut oil, and optional salt/spices.

2. Bring to a gentle boil over medium heat.

3. Once boiling, reduce heat to low, cover, and let simmer for 15 minutes.

4. Remove from heat and let it sit (covered) for 5–10 minutes.

5. Fluff with a fork before serving.

Notes

• If using whole spices (cloves or cardamom), you can remove them before serving.

• You can use any bone broth you like! I usually don’t add salt on top of the bone broth, but if you do just adjust salt based on how seasoned your broth is (you can check the sodium content to get an idea of how much salt is in it).

Take this as your sign to stop cooking rice with water 🙂

If you’re someone who’s trying to feel better without giving up the foods you love, you’re in the right place!

Hugs,

Lauryn

I started making my own version at home with healthier, clean ingredients, and they honestly taste WAY better. They remind me of getting high-end chocolate truffles in Belgium.

Given I have PCOS and acne-prone skin, I love making better-for-you treats with added benefits. These have 10-12g of protein (!!!) and 3-4g fiber per egg, which helps keep you full and supports blood sugar balance. Also, the natural coloring adds a little anti-inflammatory antioxidant boost for skin health.

And the best part is they’re actually so easy to make. No baking, no complicated steps, and you can customize them based on what you have on hand.

No Bake Reeses Easter Eggs (Gluten-free, Dairy-free, Soy-free, Nut-free option)

These are my healthier take on Reese’s eggs! Creamy, naturally sweetened, and made with simple ingredients. No baking required.

Time: ~45 minutes (including chill time)
Yield: 6 large eggs (or more if making mini)

Ingredients

Filling

• 1 cup drippy nut or seed butter (look for single or minimal ingredients when possible — I used sunflower seed butter to make these nut-free)

• 1/4 cup coconut flour (add more 1 tbsp at a time if needed)

• 2.5 tbsp maple syrup

• 2 tsp vanilla extract

• pinch of salt

Coating (you can also use chocolate chips if you don’t plan to color them)

• 1 cup dairy-free, soy-free white chocolate chips

• 2 tsp coconut oil

• ~1/4 tsp blue spirulina (for color)

Optional

• natural pink coloring (I used a beetroot powder)

• natural sprinkles

Instructions

1. Add the nut butter, coconut flour, maple syrup, vanilla, and salt to a bowl. Mix until a soft dough forms. This is your filling!

2. Divide into 6 equal portions and shape into egg ovals using your hands.

3. Place on a parchment-lined sheet and freeze for at least 30 minutes, until firm. They’re much easier to work with when cold.

4. Melt the white chocolate chips with the coconut oil until smooth. Microwave in 20–30 second intervals, stirring in between. Use a narrow cup so the chocolate is deep enough for dipping. Stir in the blue spirulina until you reach your desired color.

5. Remove the eggs from the freezer. Insert a toothpick or skewer, then dip each egg into the chocolate until fully coated. Place back on the parchment-lined sheet.

   1. NOTE: If adding sprinkles or additional color, work quickly before the chocolate sets. You can drizzle extra chocolate on top to help toppings stick.

6. Freeze for another 15–20+ minutes, until the coating is fully set.

7. For a cute Easter presentation, add coconut flakes to a bowl or basket to create a “nest” (toast them if you want a golden color), then place the eggs on top!

Storage

Store in the fridge for up to 3–4 days for a softer, ready-to-eat texture. For longer storage, keep them in the freezer and let them sit at room temperature for a few minutes before eating.

Because these are made without preservatives and use coconut oil-based chocolate, they will soften at room temperature (especially in warmer environments). You can store them in the fridge or freezer before serving and serve them slightly chilled for the best texture.

I’ll be making these again soon because we only have 1 egg left! I said to Jimmy “I thought you didn’t like sweets?!” and he said “I don’t, but you keep making all these amazing healthy ones!” Is it just me or is that the best compliment? 🤭

These dessert eggs are perfect for Easter, hosting, or just keeping in the freezer/fridge when you want something sweet but still a little more balanced. You can even make other shapes (I make a really cute Halloween version!).

If you make them, let me know or tag me on IG: laurynemilia 🤎 I always love seeing your versions.

Hugs,

Lauryn

And weirdly enough, it’s been one of the best things for my friendships, my energy, my work, and my calendar.

This month, I’ve been so drawn to meaningful connection moments — spending time with friends, going to dinners and events, girls’ nights and sleepovers, visiting my best friends — and it has been filling my cup. 🥹

For daily wellness moments and behind-the-scenes you won’t see in the newsletter, follow on Instagram.

IG: @laurynemilia

I’m gonna be real with you. There was a period of time not too long ago where I was dreading or stressing over social plans. It took me a while to realize that it was coming from a mix of two things: not surrounding myself with aligned people, and saying yes to activities/events when I really wanted to say no.

“No” is such a powerful word in our vocabulary. I used to tell myself that “no” was rude or ungrateful, until I realized it’s how you say it.

The finesse of saying “no” in a respectful way is a truly lovely skill to have. Saying no can protect your time and boundaries, and can align you closer to your authentic self.

So how do you know when it’s okay to say no? Honestly, it’s always okay to say no.

Let me give you an example: a cousin invites you to their wedding across the country, but your first thought is that you are SO busy that month with a work launch, house projects, and a volunteer event. You check flights and hotels, and the prices are literally making you sweat. You’ve already RSVP’d yes to 2 other local weddings that month, and you feel like it’s all you can handle without going crazy.

The old me would say “it’s your cousin, you don’t have a choice” and I’d force myself to go even though I was overbooked. Then I’d spend a few weeks after picking up the pieces, being weeks behind on work, laundry, meal prep, etc.

The new me has learned to tune into those signs. What is my first reaction when I’m invited? Is it general excitement, or is it stress? Does it feel aligned, or does it feel forced?

And here’s how I say no respectfully in that situation, while showing up in a way that is aligned: I RSVP no, send a heartfelt message & gift, and offer to take them to dinner next time we’re in the same city so we can celebrate and catch up with intentional 1:1 time.

I pride myself on showing up for the people closest to me, but this shift allows me to do it in a way where I can give 100% without feeling overwhelmed or resentful.

Saying no to things that aren’t aligned has made space in my life (and my calendar) for the MOST aligned moments, including new opportunities and new friends.

A few examples of saying no respectfully:

• Thanks for inviting me! I’m not available that night for a concert, but I’d love to meet for coffee sometime next month when you’re free.

• I appreciate you thinking of me. I’m not able to make it, but I hope you have the best time!

• Going to the bars sounds fun! I committed to being in bed by 10p this month as part of my health goals, but I would love to meet you for a workout class or lunch next week. Are you free then?

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And on to something I’m saying a wholehearted YES to — today’s recipe! You’re getting the EARLIEST recipe sneak peek thus far, as this isn’t going live on IG until next week.

I’m calling these CRISPY DUMPLING SPRING ROLLS because I was craving a quick & healthy dumpling / fried spring roll, and these babies were born.

Why you’ll love these:

• crispy like fried spring rolls

• baked instead of fried

• gluten-free and dairy-free

• dumpling flavor, but easier

• packed with veggies + protein

• ready in under 30 minutes

If you know someone who is gluten-free or loves spring rolls, forward this email to them! It helps The Wellness Club grow 🤎

Crispy Dumpling Spring Rolls without Frying (Gluten-free, Dairy-free, Soy-free)

All the crispy satisfaction of fried spring rolls, but baked in the oven with dumpling-inspired pork filling. You will loooove them!

Time: ~25 minutes
Yield: ~10–12 spring rolls

INGREDIENTS

• 1 lb ground pork (or any ground meat)

• ½ cup shredded carrots

• ½ cup finely chopped napa cabbage

• ½ cup finely diced shiitake mushrooms

• 2 tsp fresh grated ginger

• 2 cloves garlic, minced

• 1 tbsp rice vinegar

• 2 tbsp coconut aminos (for soy-free) or tamari

• ¼ tsp white pepper or black pepper

• 10–12 spring roll wrappers (rice paper)

• 1 egg

• ~1/4 cup lukewarm water

• Avocado oil spray, or use avocado oil or sesame oil for brushing

For dipping sauce (optional):

• Coconut aminos + chili paste
• Coconut aminos + nut butter (for a peanut-style sauce)
• Coconut aminos + rice vinegar + sesame oil
• Coconut aminos + honey + chili flakes

INSTRUCTIONS

1. Preheat oven to 425°F and line a baking sheet with parchment paper.

2. Heat a skillet over medium heat with avocado oil. Add the ground pork and cook, breaking it apart with a spatula, until mostly browned.

3. Add the shredded carrots, napa cabbage, shiitake mushrooms, ginger, and garlic. Cook for another 4-5 minutes, until the vegetables soften and everything is well combined.

4. Stir in the rice vinegar, coconut aminos (or tamari), and pepper, then cook for another 1–2 minutes to bring the flavors together. Remove from heat and let the filling cool slightly before assembling the spring rolls.

5. In a shallow bowl that is large enough to fit the rice paper wrappers, whisk together 1 egg and a few tablespoons of lukewarm water (do not use hot/boiling water, as it can cook the eggs).

6. Dip a spring roll wrapper into the mixture for 20–30 seconds, flipping so both sides are coated. The wrapper should become soft and flexible. If they’re not soft yet, gently massage them in the mixture and leave them in longer. You can add a little more warm water as needed (they soften more in warm water).

   1. Note: if your wrappers are not cooperating, you can soak them in hotter water without eggs, and instead do an egg wash after step 6 to crisp them up.

7. Place ~3 tbsp of pork filling in the front center of the wrapper. Fold the sides inward, then roll forward tightly like a spring roll. (my IG video will show this technique!)

8. Place the finished roll on the parchment-lined baking sheet. Repeat with remaining wrappers and filling. I like to soak the next wrapper while rolling the current one.

9. Lightly spray or brush the rolls with avocado oil.

10. Bake for 8–10 minutes, flip, then bake another 8–10 minutes until golden and crispy. (Total bake time: 16-20 min)

    1. Air fryer option: Air fry at 390°F for about 8–10 minutes total, flipping halfway (around the 4–5 minute mark), until crispy and golden. Keep an eye on them, as every air fryer cooks a little differently.

11. Serve hot with your favorite dipping sauce.

Save this recipe for the next time you’re craving fried spring rolls! We love a good fakeaway meal :) Have a beautiful week!

If you make these, reply to this email and tell me how they turned out! I read every message 🤎

Hugs,

Lauryn

I’ve had acid reflux for years and as you may know yourself, it sucks. I can’t enjoy many of the acidic things I love (like tomato sauce) without consequences or preparation.

Since I loooove making healthier swaps as a gluten-free, dairy-free gal, I decided to start experimenting with some acid reflux-friendly recipe swaps and they’ve all been incredible! I actually prefer them because I feel good after.

Chicken tinga (a delicious shredded chicken dish) is one that I always crave, but hadn’t tried to recreate yet without tomato. I’m happy to report it came out sooo tasty and absolutely satisfied my craving!

I made the chicken tinga to stuff into a crispy sheet pan quesadilla and WOWZA was it good! Jimmy and I were both obsessed and we finished the entire sheet pan in one dinner (I thought we might have leftovers originally lol).

Chicken Tinga Sheet Pan Quesadilla (GF/DF/Acid Reflux Approved)

This crispy sheet pan quesadilla is filled with flavorful chicken tinga. It’s the perfect option if you love chicken tinga, but avoid tomatoes because of acid reflux. It comes out crispy on the outside, cheesy and savory inside, and slices easily for dinner.

Serves: 2–4
Total Time: ~50 minutes

Ingredients

chicken tinga filling

• 1 lb boneless, skinless chicken thighs (about 4–6) OR use a rotisserie chicken for a quicker solution

• 1/4 cup chicken broth

• 1 tbsp avocado oil

• ½ tsp salt

• ½ cup canned sweet potato puree, well drained
  (butternut squash or pumpkin also work)

• ½ onion, finely diced

• 1 tsp garlic powder

• 2 tsp chili powder OR replace with (1 tsp cumin, ½ tsp chipotle powder, ½ tsp dried oregano)

• 1 tbsp apple cider vinegar

• zest of ½ lime

sheet pan quesadilla

• ~5 large gluten-free burrito tortillas (I used cassava)

• 1–1½ cups shredded dairy-free cheese (I used dairy-free cheddar and mozzarella)

optional toppings

• avocado

• cilantro

• butter lettuce

• dairy-free yogurt or sour cream

• lime wedges

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Instructions

• Preheat oven to 425°F. Toss the chicken thighs with avocado oil and salt, then place in a baking dish. Add the chicken broth to the baking dish and cover with aluminum foil, then roast for 22–25 minutes until cooked through.

• Let the chicken rest for 5 minutes, then shred with two forks. Drain the leftover liquid before you use the chicken (I used the liquid as a base for a soup recipe).

  • Note: if you use rotisserie chicken, start here by shredding it with two forks.

• In a skillet over medium heat, sauté the diced onion for 2–3 minutes until softened.

• Stir in the sweet potato puree and spices. Cook 2–3 minutes until the mixture thickens slightly.

• Fold in the shredded chicken. Add the apple cider vinegar and lime zest and cook another minute or two until everything is well coated.

• Reduce oven to 375°F and lightly oil a large sheet pan.

• Lay the tortillas overlapping so they cover the bottom of the pan and hang over the edges. If you’re using cassava tortillas, warm them briefly in a pan first so they’re flexible.

• Sprinkle a thin layer of dairy-free cheese on the bottom.

• Add the chicken mixture evenly.

• Top with the remaining cheese.

• Place one tortilla on top in the middle to fully cover, then fold the hanging tortillas inward to seal.

• Press down gently on the top with another pan. You’ll keep the pan on top while baking to hold it in place.

• Bake 20–25 minutes until golden and crisp underneath.

• Let rest 5 minutes, then flip onto a plate and slice into squares.

• Top with avocado, cilantro, lime, salsa, hot sauce, sour cream, or dairy-free yogurt.

Quick swap:

On nights you need a faster version, use rotisserie chicken or substitute 1 lb cooked ground beef or ground turkey.

If you deal with acid reflux too, I hope this recipe helps you enjoy chicken tinga again! Let me know what recipes you want to see next — any requests for swaps?!

Hugs,

Lauryn

The base is incredibly simple — chickpea flour + water, spices, and whatever veggies you have on hand — but it’s packed with protein and fiber. I was inspired by socca (a savory Mediterranean chickpea flatbread) and Korean vegetable pancakes.

These crispy veggie pancakes fit 3–4 cups of vegetables into one meal and actually taste amazing. They’re gluten-free, dairy-free, and grain-free.

Savory Crispy Veggie Pancakes (GF/DF/Grain-Free)

The best way to enjoy 3–4 cups of vegetables.

Serves: 2–3
Total Time: ~20 minutes

Ingredients

• 1 cup chickpea flour (I recommend organic)

• 1 cup water (thick but pourable batter)

• ½ tsp sea salt

• ½ tsp garlic powder

• 3–4 cups finely chopped or shredded vegetables (see notes below)

• 1–2 tbsp avocado oil or olive oil, for cooking

Veggie ideas (mix and match — I used napa cabbage, carrots, mushrooms, and leeks):

• Thinly sliced green cabbage, such as napa

• Shredded carrots

• Thinly sliced shiitake mushrooms

• Thinly sliced leeks

• Chopped scallions

• Finely chopped spinach

• Fresh herbs

Instructions

1. In a large bowl, whisk together chickpea flour, salt, garlic powder, and water until smooth. Let the batter rest for at least 5-10 min while prepping veggies, but it’s also great to let it rest at room temp for 30-60 min if you have time.

2. Fold in your chopped vegetables until fully coated in batter. The mixture should feel veggie-forward, not batter-heavy.

3. Heat oil in a large non-stick skillet over medium heat.

4. Scoop about ⅓-½ cup of the mixture into the pan and gently spread out and flatten into a pancake. Cover with a lid. Cook 3–4 minutes, then flip. It should be golden brown and crispy when done.

5. Repeat with remaining batter, adding more oil in between pancakes as needed.

6. Serve warm with a dipping sauce. Enjoy!

I made mine with more Asian-inspired veggies and served them with a simple coconut aminos + chili paste dipping sauce. I’m a HUGE fan of Asian flavors, so I highly recommend that combo.

Other dipping sauce ideas:

• Tahini lemon

• Creamy avocado lime sauce

• Chimichurri

• Buffalo sauce

You can also add other savory toppings like avocado, shredded chicken, ground meat, turkey bacon, or even a fried egg to make it more of a full meal.

Hope you enjoy this simple but tasty veggie recipe!

Hugs,

Lauryn

I’m all about efficiency. I love living a life that feels elevated, but I’m not interested in spending hours trying to get there.

For the girls who don’t have time (but still want it all), this one’s for you.

Here’s what you’ll find inside the wellness club today:

1. My 20-minute focus reset for chaotic days

2. The under-$50 self-care tool that lives at my desk

3. The easiest molten sweet potato brownie mug cake (ready in less than 5 minutes!)

my 20-minute focus reset for chaotic days

When I feel behind or overwhelmed, the worst thing I can do is start trying to finish everything at once. Instead, I follow this simple reset formula:

• write a quick list of everything on your mind that you want/need to get done (time block to 3-5 minutes so it doesn’t spiral out of control)

• pick one thing from your list and set a 20-minute timer. I like to put on this playlist to help me focus.

• work on that task for 20 min or until it’s completed. If I get distracted and start doing something else, I make myself restart the timer.

• when the timer is done, I either take a break or start another 20 min session.

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As someone who is neurodivergent and can easily get distracted / start doing 17 tasks at once, this helps me stay present and focused. The timer almost gamifies the situation, like “how much can I actually get done in 20 min? let’s find out."

One small thing that makes a big difference: I try to use a physical timer instead of my phone. If I grab my phone to set a timer, there’s a 50% chance I’ll see a notification and suddenly I’m answering emails. A simple desk timer removes that temptation entirely.

the under-$50 neck massager that lives at my desk

If you run tense (hi, my fellow jaw clenchers and shoulder holders), this is such a game changer.

I keep a heated neck massager at my desk and throw it on while I answer emails or work through admin. I call this elevated multitasking lol. It really helps relax my jaw and upper back without carving out a separate self-care time block.

I’ve also bought it as a gift for several people in my life! I feel like everyone could use one.

I’m excited to share today’s indulgent recipe with you because it’s SO quick and easy. If you’ve been seeing sweet potato brownies everywhere but don’t have the patience to bake a sweet potato and then bake brownies… this sweet potato brownie lava mug cake is your shortcut.

It’s molten. It’s single-serve. And it takes minutes (!!!!!).

the EASIEST molten sweet potato brownie (gluten-free, dairy-free, refined sugar-free)

Single-serve, molten, and ready in minutes! No baking required.

Serves: 1
Total Time: 5–7 minutes

Ingredients

• ¼ cup well-drained canned sweet potato purée

• 1 tbsp maple syrup (add another tbsp if you prefer it sweeter)

• 2 tsp melted coconut oil (plus more to oil the ramekin or mug)

• 1 tbsp dairy-free milk

• 1 tbsp nut or seed butter (drippy nut butter works best!)

• ¼ tsp vanilla extract

• 1½ tbsp almond flour

• 1 tsp coconut flour

• 1 tbsp unsweetened cocoa powder

• Pinch of sea salt

• 1 square dark chocolate (or 1 tbsp chocolate chips), for the center

Instructions

1. In a small bowl, mix all ingredients except the chocolate until thick and glossy. The batter should be thick.

2. Transfer to an oiled 5-inch ramekin or large mug. It won’t rise much, but it’s still best to fill it no more than halfway.

3. Press the chocolate into the center and lightly cover with batter.

4. Microwave for 45 seconds.

5. Microwave an additional 10–15 seconds at a time until the edges are set, but the center is still slightly soft. It should be gooey in the middle like a lava cake. It’s better to under-do it than overdo it! (Every microwave is different — mine takes 45 sec + 15 sec + 15 sec to get it perfect.)

6. Let rest for 2–3 minutes before enjoying. Top with flaky salt, fresh fruit, dairy-free yogurt, or ice cream if desired.

Hope you get to enjoy this dessert this week because WOW, it’s a new favorite in our house. It’s such a simple way to make a busy day still feel special at the end.

Here’s to busy weeks that still feel intentional, and to desserts that take less than 5 minutes to make. 🤎

Hugs,

Lauryn

The name of the game today is nervous system support and comfort. As someone who runs anxious and has undermethylation (an epigenetic pattern where the body doesn’t methylate efficiently, affecting hormone balance and detox pathways, often leading to higher stress and overthinking), I really try to build my nervous system toolbox so I can easily reach for tools when I need them.

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If you’re curious to learn more about your own epigenetic patterns, I was recommended to use this test and I’m currently waiting for my results! The nice thing about a DNA test is you only have to take it once, unlike bloodwork that can change.

Today I’m sharing a few of my favorite calming tools & tips and a comforting recipe for this week, braised short ribs — YUM! Let’s jump into it.

My go-to calming tea

The first nervous system tool I use daily is lemon balm. I use it in the form of tea (this one is my fave) or a tincture. I like to start and finish my day with a cup of lemon balm tea, and especially on work days I tend to have 1-2 more cups as needed. Lemon balm is in the mint family and tastes light and herbal (it doesn’t taste like lemon).

Lemon balm is one of my favorite gentle nervous system supports because it helps calm excess stress signaling without making me feel sedated. It works by supporting GABA (our “calm down” pathway) and soothing stress-driven tension, which is especially helpful if you’re someone who runs anxious, clenches your muscles/jaw, or tends to overthink. If you can easily get stuck in fight-or-flight like I can be, it feels calming and regulating.

Are you taking the right magnesium?

We’ve all heard about the importance of magnesium, but there are so many different forms and doses. Magnesium glycinate is one of the most supportive forms for the nervous system because it’s bound to glycine, an amino acid that promotes calm and muscle relaxation.

I recently started working with a functional doctor, and one of the first adjustments he made was increasing my magnesium glycinate dosage. I had been taking 100–200 mg nightly, and he bumped me up to this one that’s 400 mg! I’ve noticed deeper sleep, fewer middle-of-the-night wakeups, and I naturally wake up before my alarm feeling more rested.

My biggest tip: take it at least an hour before bed (or even with dinner). If you take it right before you fall asleep, it can sometimes leave you feeling slightly groggy in the morning, especially if you didn’t get enough sleep.

The notification problem

Idk about you, but every time a notification goes off it snatches my attention and gives me a jolt of “what’s going on?! who needs me?!” cortisol. Auditing my notifications has genuinely been one of the best things I’ve done for my nervous system (and it’s still a work in progress).

How I do this: I set a 20–30 minute timer and review my recent notifications. Then I go app by app and turn off anything that isn’t essential. For example, I don’t need marketing notifications from Uber — but I do need to know when my ride is arriving. Most apps let you turn off just the promotional alerts while keeping the important ones.

In the same realm, I also regularly unsubscribe from emails. I’ve found my anxiety loves open loops and constant pings, and this practice reduces both.

An even easier option? Put your phone on Do Not Disturb. I use this daily. It allows me to intentionally check notifications on my own timeline instead of letting them interrupt me all day (or pile on when I’m already stressed).

And now on to share a new FAVORITE recipe with you, this is such a good one!!

One-Pot Braised Short Ribs Recipe

These cozy, mouth-watering short ribs fall off the bone! The ultimate gluten-free, dairy-free comfort dinner.

Serves: 2
Total Time: 2¾–3 hours
Oven: 300°F
Equipment: Dutch oven or heavy pot with lid (oven-safe)

Ingredients

• 1½–2 lb bone-in beef short ribs

• Sea salt + freshly cracked black pepper

• 2 tbsp avocado oil or olive oil

• ½ sweet yellow onion, sliced

• 2 carrots, chopped

• 2 celery stalks, chopped

• 3 garlic cloves, smashed

• 1½ cups chicken or beef broth

• 1½ tbsp coconut aminos

• 2–3 sprigs fresh thyme

• 1 sprig fresh rosemary

• 1 bay leaf

Instructions

1. Preheat oven to 300°F.

2. Pat ribs dry and season generously with salt and pepper.

3. Heat oil in a Dutch oven over medium-high heat. Sear ribs on all sides until deeply browned, about 2–3 minutes per side. Remove and set aside.

4. Reduce heat to medium. Add onion, carrots, celery, and garlic.
   Sauté 4–5 minutes until softened and lightly golden.

5. Pour in broth and coconut aminos, scraping up any browned bits from the bottom of the pot.

6. Return ribs to the pot (bone-side down if possible). The liquid should come about ½–⅔ of the way up the ribs. Bring to a gentle simmer.

7. Add thyme, rosemary, and bay leaf. Cover tightly. Transfer to the oven and braise for 2–2½ hours.

8. Check at 2 hours. Ribs are done when fork-tender and pulling away from the bone.

9. Rest 10–15 minutes before serving. Finish with flaky salt, fresh herbs, or a squeeze of lemon.

I served these over mashed japanese sweet potatoes and it was SO cozy and warming. The short ribs would also be delicious served with rice, gluten-free sourdough, or even an arugula salad.

There’s something about a slow-braised, nourishing dinner that just makes everything feel a little softer. I hope these nervous system tools and cozy recipe bring extra calm to your week.

Hugs,

Lauryn

As always, this recipe is gluten-free, dairy-free, and primarily refined sugar-free for anyone who avoids refined sugar (like my PCOS / endometriosis girls).

Everyone that tried these cupcakes LOVED them, especially the little white chocolate mini hearts!

Let’s jump right into it! I’ve broken this recipe down into the Mini Hearts, the Frosting, and the Cupcakes themselves.

Raspberry White Chocolate Mini Hearts (gluten-free, dairy-free)

These mini hearts were inspired by the classic Sweethearts candy, but they taste WAY better. Everyone was obsessed with them! They just have a touch of raspberry flavor.

Ingredients

• 1 cup dairy-free white chocolate chips

• 1 tsp coconut oil

• 1 tbsp freeze-dried raspberry powder, finely ground + sifted
  (For brighter pink, use beetroot powder or pitaya powder)

Instructions

1. Add white chocolate chips and coconut oil to a microwave-safe bowl.

2. Microwave in 25-second intervals, stirring well between each, until just melted and smooth.

3. Stir in the sifted raspberry powder until evenly colored.

4. Spoon into mini heart silicone molds. Use a baking scraper or the back of a knife to scrape out any extra on top. You can use it for another recipe or discard.

5. Chill in the refrigerator for at least 1 hour, until fully set.

6. Pop out and store chilled until ready to use.

Vanilla Frosting (gluten-free, dairy-free, refined sugar-free)

This is an incredible dairy-free, refined sugar-free frosting swap! My favorite part is that there’s no powdered sugar required.

Ingredients

• 1 cup palm shortening, room temperature

• ¼ cup tapioca starch

• ¼ cup maple syrup

• 2 tsp pure vanilla extract

• ½ tsp sifted raspberry powder (optional)

• Pinch fine sea salt

Color note: This creates a subtle baby pink. For a brighter pink, use pitaya (dragon fruit) powder or beetroot powder instead (start with ¼ tsp and adjust).

Instructions

1. Beat palm shortening with a flat beater until smooth. Works best with a stand mixer or electric hand mixer.

2. Add tapioca starch, maple syrup, vanilla, raspberry powder, and salt.

3. Beat until light and fluffy.

4. Add to a piping bag. I used a large star tip to ice the cupcakes, but you can use any you like!

Classic Vanilla Cupcakes (gluten-free, dairy-free, refined sugar-free)

This classic vanilla cupcake base is DELICIOUS and will work with other frosting flavors, too. My husband loved them so much that he ate 3 in a row!

Ingredients

Dry

• 2 cups blanched fine almond flour

• ¼ cup tapioca starch

• ¾ tsp baking soda

• ¼ tsp fine sea salt

Wet

• 3 large eggs

• ⅓ cup maple syrup

• ¼ cup + 1 tbsp melted coconut oil

• 1 tbsp vanilla extract

• 1 tsp apple cider vinegar (or lemon juice)

Instructions

1. Preheat oven to 350°F. Line a muffin tin with cupcake liners.

2. Whisk dry ingredients in a bowl.

3. Whisk wet ingredients in a separate bowl until smooth.

4. Add dry to wet and stir just until combined.

5. Fill cupcake liners ¾ of the way full.

6. Bake 18–22 minutes, until set and lightly golden.

7. IMPORTANT: Cool completely before filling and frosting.

8. If you want to fill them like I did: cut a small, shallow cone from the center of each cupcake. Add 1-2 mini hearts per cupcake. Frost each cupcake to cover that opening.

9. Gently place a few hearts on top of the frosting.

How to store these cupcakes:

Same-day serving: storing on the counter is fine (as long as it’s not too hot in the kitchen)

Next day or overnight: refrigerate, then bring to room temp 20–30 minutes before serving

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These cupcakes were so fun to make, and even more fun to eat. Hope you enjoy them as much as I did!

Hugs,

Lauryn

Given that the Super Bowl and Valentine’s Day are coming up soon, I figured we could all use an EASY but delicious appetizer that everyone loves. (for vegan/vegetarian diets, you could try a rice paper bacon wrap or vegan bacon).

I like to make these a little healthier with turkey bacon, but pork bacon is also delicious. I usually make half of the batch with dairy-free cheese, and half with goat cheese for the guests who eat dairy. Just remember to label or mark them :)

A few tips before you start:

• You can assemble these up to 24 hours in advance, store in the fridge, and bake fresh before serving.

• Pop them back in the oven for 5 minutes right before guests arrive — your house will smell amaaaazing!

• 16 dates usually serves ~6–8 people.

Bacon-Wrapped Dates (Gluten-Free, Dairy-Free)

These sweet–salty appetizer bites are so easy to make, and always disappear first!

Makes: 16 dates
Prep: 10–15 minutes
Bake: 20–25 minutes

Ingredients

• 16 pitted Medjool dates

• ~16 teaspoons dairy-free cheese (a dairy-free soft cheese, such as a spread, works best here. You can also use a dairy-free ricotta or even dairy-free cream cheese! Savory, herbed flavors work best such as garlic and herbs.)

• 8 slices turkey or pork bacon, cut in half (use scissors)

• Optional: cracked black pepper or hot honey drizzle

Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment paper (foil works too).

2. Stuff each date with about 1 teaspoon of cheese.

3. Wrap each date with ½ slice turkey bacon, overlapping the ends slightly. Use a toothpick to secure it.

4. Bake for 20–25 minutes, flipping halfway, until bacon is golden and crisp.

5. Optional toppings: sprinkle with black pepper or drizzle lightly with hot honey

6. Let cool for ~5 minutes, serve and enjoy!

Don’t forget to follow along on Instagram (@laurynemilia) to see the recipe video! I show the exact techniques I used to make these bacon-wrapped dates.

Catch me on Super Bowl Sunday, eating these while watching Bad Bunny… feel free to do the same 💃🏽

More tasty recipes coming soon! Have a great week xx

Hugs,

Lauryn

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This week I’m sharing these 3 things to make your week a little easier:

• my acne-prone skincare cheat code

• 1 healthy, easy, sheet pan recipe with minimal clean-up

• one of my favorite free Youtube workouts

My Acne-Prone Skincare Cheat Code

Ok, first things first… let’s talk about skin because I want to shout this one from the mountaintops. I have ALL of my friends obsessed with this face spray. Once you start using it, you’ll get it.

If I had this spray when I was 16, my acne-prone hormonal skin would have been so much better. I have 4 of them around the house (on my vanity, at the sink, at my desk, in my purse) and I take it everywhere.

This spray is made from hypochlorous acid, a calming + disinfecting molecule that lowers bad bacteria and inflammation. Don’t let ‘acid’ in the name fool you — it’s not irritating, and it’s safe for acne-prone skin, eczema, psoriasis, etc.

You may recognize hypochlorous acid because several well-known brands sell this spray for a higher price point. Well, you can buy a huge bottle of hypochlorous and some cute spray bottles and save a ton of money.

I spray this on my face probably 5-8 times a day. Instead of always washing my face in the morning, I use this spray. If I’m going somewhere for a workout, I bring it and spray it on after to prevent a breakout. If I’m going to the dentist, I spray it on before/after in case the chemicals get on my skin. And you better believe if I’m going on an airplane, it’s coming with me.

I’m like the guy from My Big Fat Greek Wedding that sprays Windex on everything. I could write an entire post on all the ways I use it.

If you don’t believe me and just want to try a small bottle first to see how it works, I recommend this one. It’s not aesthetic, but it works.

Greek Chicken Sheet Pan Recipe

Up next, a dinner with minimal cleanup that’s perfect for busy weeknights. This simple, flavor-packed one-pan dinner features Greek-style chicken, roasted veggies, lemon, and olives. As always, my recipes are gluten-free, dairy-free, soy-free and refined-sugar-free.

Time: 45 minutes

Serves: 2-3

INGREDIENTS

• ~1lb boneless, skinless chicken thighs (about 4)

• ½ yellow onion, cut into wedges

• 1 yellow bell pepper, sliced

• 2 carrots, peeled and thinly sliced

• 1 cup shiitake mushrooms, halved

• ¼ cup kalamata olives, drained

• 2½ tbsp olive oil, divided

• 1 tsp garlic powder, 1 tsp dried oregano, ½ tsp dried thyme (or Italian seasoning)

• ½ tsp sea salt, plus more to taste, ¼ tsp black pepper

• ½ lemon, thinly sliced

• Optional: fresh rosemary or oregano, for garnish

INSTRUCTIONS

• Preheat oven to 425°F and line a sheet pan with parchment paper.

• Pat chicken dry and rub with 1 tbsp olive oil, ½ tsp salt, ¼ tsp pepper, ½ tsp garlic powder, ½ tsp oregano, and ¼ tsp thyme. Arrange on the pan with space between pieces so they roast evenly.

• Toss onion, bell pepper, carrots, and mushrooms with 1½ tbsp olive oil, remaining spices, and a pinch of salt and pepper. Scatter vegetables around (not under) the chicken to prevent steaming.

• Nestle lemon slices throughout for flavor while roasting.

• Roast for 30–35 minutes, until chicken is cooked through and vegetables are tender with light char. Flip chicken halfway through baking.

• For extra browning, increase oven to 475°F for the final 3 minutes or broil for 2–3 minutes, watching closely.

• Chicken is done when it reaches 165°F internal temperature. Remove from oven, scatter olives over the top (or add during the last 5 minutes to warm), and finish with a squeeze of fresh lemon juice and fresh herbs, if using.

• Enjoy this meal as-is, or serve with rice or roasted sweet potatoes.

My Current Favorite Strength Workout

We’ve all heard about the importance of strength workouts! I personally feel my best when I’m mixing in some heavier weights. I’ve noticed it helps my PCOS and endometriosis symptoms too.

My favorite fitness channel to follow lately is Nourish Move Love, like this standing, no repeats 25-min strength workout!

I really like that she has so many workouts that are standing, no repeats, and around 20 minutes. It’s perfect for my easily distracted self. Also, her positive energy is contagious in the best way. I highly recommend checking out her videos if you want to start incorporating some weights in!

One last little note to start your week off on the right foot. When the world feels heavy or out of my control, I remind myself that I have control over how I show up in my corner of the world in the small, everyday moments.

When you interact with someone who is kind and authentic, it can give you energy and make your day feel a little better. Reminder that we can all be that person for someone else!

I have a rule for myself that I started several years ago. If I think something kind about someone, I make myself say it out loud and tell them. Whether I like someone’s outfit or appreciate the job they did, I just say it. It’s a little thing, but I know from experience it can make a big difference.

Let me know if you try it next time you have a nice thought about someone! It could be about your partner, family member, friend, or a total stranger.

Sending hugs,

Lauryn