Strawberry Shortcake Crumble

Strawberry Shortcake Crumble

It's strawberry season! This GF & DF Strawberry crumble is sooooo good! Ingredients: For the crust: 1 1/2 cup almond flour 1 1/2 cup oat flour 3/4 cup oats 1/2 tsp salt 1/2 cup melted and cooled butter (I used Ghee) 1/3 cup pure maple syrup 1/2 tsp vanilla extract...

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Gut Health Basics

Gut Health Basics

Gut health is complex, very complex, but you can see improvements just by checking off the basics below 👇 Sitting down, taking a breath, smelling your food. The digestive process starts here. Chew your food to a paste. It’s going to be a lot harder on the digestive...

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GF, Vegan & DF Cookie Dough Bites

GF, Vegan & DF Cookie Dough Bites

I have been loving making desserts with chickpeas. They come out so well each time! I also won over a cookie dough lover with these beauties. She was skeptical about them being made from chickpeas but she ended up loving them. Win!  Ingredients: 1 15 oz can chickpeas...

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Chocolate Chip Cheesecake Dip

Chocolate Chip Cheesecake Dip

Chocolate Chip Cheesecake Dip 😍 Gluten & Dairy freeeeee and so creamy 🤤 I thought this would be a perfect one to post with Memorial Day coming up as this could be a perfect little treat to bring to a get together with some fruit, crackers, muffins, cookies or you...

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Gluten & Dairy Free Chocolate Chip Cookie Skillet

Gluten & Dairy Free Chocolate Chip Cookie Skillet

This was my first time making a cookie skillet and it turned out amazing! This recipe has got to be one of the easiest I've ever made as well. You're going to love this gooey and fudgy goodness! Ingredients: 1/3 cup nut butter (I used the Kirkland mixed nut butter...

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Eric’s Homemade Gluten-Free Bread

Eric’s Homemade Gluten-Free Bread

I came home last night to Eric making me gluten-free bread. He knows the struggle is real when trying to find a good one so he wanted to attempt to make one for me. My favourite part was when he goes "I'm making you some gluten-free bread, with no gums!" He had...

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My Favourite Simple Butter & Herb Roasted Chicken

My Favourite Simple Butter & Herb Roasted Chicken

Ok so, this was actually my first time ever roasting a full chicken but I am already calling it a favourite. " It's wrong how good this taste with how easy it was to make" were the words straight out of my boyfriend Eric's mouth. We both sat there Mmmmm and ahhing...

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Paleo, Dairy & Gluten Free Carrot Cake Bars

Paleo, Dairy & Gluten Free Carrot Cake Bars

Ok, these were soo good! I was mindblown at how similar the icing tasted to real cream cheese icing. Ingredients: Topping:  1/4 cup ghee butter 1 cup chopped Pecans 1/4 cup Oat Flour 1/3 cup coconut sugar or pure maple syrup (I used coconut sugar) 1/4 tsp fine sea...

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Sweet Potato Shepards Pie

Sweet Potato Shepards Pie

I used this with Venison but you could use ground beef, chicken or turkey! This is a great recipe for meal prep to have for the week! Sweet Potato Shepherd’s Pie 1 lb organic ground beef or Venison 2 tablespoons olive oil (for sautéing) 1 medium yellow onion, diced 1...

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Zucchini Banana Bread Bars (GF & DF)

Zucchini Banana Bread Bars (GF & DF)

As you can tell by now I've fallen in love with baking. It's almost like zen to me. I put on some good music and get right into it. When I feel like having something sweet, I make my own with higher quality ingredients and I don't feel like crap after. That's not to...

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Gluten & Dairy Free Glazed Apple Turnovers

Gluten & Dairy Free Glazed Apple Turnovers

Oooo baby, love me some apple turnovers. Especially when they are gluten and dairy-free . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients:⠀ ⠀⠀⠀⠀⠀⠀⠀ 1 Pack Siete Cassava or Almond Flour Tortillas (I used cassava) 2 tbsp Ghee Butter or Coconut Oil (Organic Valley) 3 large Granny Smith Apples,...

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Chickpea Flour Chocolate Chip Cookies

Chickpea Flour Chocolate Chip Cookies

Another chickpea flour recipe for you that's gluten and dairy-free 🙂 The brands I used are in bold. Ingredients 1/2 cup coconut oil, melted and cooled - Simple Truth Organic 1/2 cup coconut sugar - Madhava 1 egg at room temperature 1 egg yolk 1 teaspoon vanilla...

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Chickpea Flour Banana Bread

Chickpea Flour Banana Bread

At the beginning of December last year I started a gut health journey and since then I've become much more creative with my cooking, and I'm having fun with it! Eating healthier doesn't have to suck and there are so many options or modifications you can make from an...

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Most Underrated Way to Increase Metabolism

Most Underrated Way to Increase Metabolism

One of the biggest aspects of your metabolism that you have control over is NEAT (Non-Exercise Activity Thermogenesis). NEAT is any movement we do outside of exercise. Walking is a big one. Increasing NEAT increases your total caloric expenditure, so from a lean out...

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Training Deloads

Training Deloads

If you’re looking to get bigger, stronger, faster, not burn out, and have longevity in what you are doing, you need to be incorporating deload weeks into your training. I take deloads every 3-4 weeks because that’s what keeps me feeling good, but taking one every 4-6...

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Nutrition Through Injury

Nutrition Through Injury

If you are involved in a sport or into training of any sort, chances are you have probably dealt with injury at one time or another. ⠀⠀⠀⠀⠀⠀⠀⠀ The question I get from a lot of people is how to navigate through nutrition when activity drops and you enter into more of a...

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Overtraining/Undereating/My Story

Overtraining/Undereating/My Story

Hi! My name is Kristine Andali and I am the owner of KA Nutrition. You may know my story but maybe you don’t. I was a high-level competitive CrossFit athlete for the past 8 years but was doing it for around 10 years. Just recently I closed that door behind me to put...

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Macro Basics

Macro Basics

I think before we jump into macronutrients and the importance of each it is important to go over calories first. Simply put, a calorie is a measurement of the energy that we need to fuel our bodies.  A lot of emphasis gets put on “macros” but calories still take the...

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Prioritizing Rest

Prioritizing Rest

Not feeling motivated to train? Always feeling fatigued? Burnouts are real, I’ve been there... This is my reminder to you to listen to your body and stop ignoring the warning signs. Don't be afraid to take FULL rest days or even a rest week once and awhile. Your gains...

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Put An End To Demonizing Foods

Put An End To Demonizing Foods

I think it's important that we stop demonizing certain foods. The only time these “bad” foods are actually that bad for you is when they dominate your nutrition. If you’re nourishing your body with whole nutrient-dense foods first, then allowing yourself to eat the...

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You’re Not Messing up

You’re Not Messing up

Did you eat a bunch of sour patch kids last night? Cool, same. Did you miss a couple of workouts in the last couple of weeks? Cool, same. Did you eat way over your calories one day? Cool, same. You’re not messing up. The only time you’re messing up is when you give...

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Hacking Your Tracking

Hacking Your Tracking

Trust me, I know tracking your food can be difficult if you've never done it before. There are ways to make things easier though. You do have to keep in mind that if this is new to you, there is going to be an adjustment period. It's just the way it goes. But, I am...

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Accuracy – Flexibility – Consistency

Accuracy – Flexibility – Consistency

When you start tracking your macros or make changes to your diet these 3 things come into play. It really becomes a balancing act. Being too focused on accuracy you will lose some of your flexibility, and lets be honest you will definitely lose some of your sanity and...

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