Breakfast Favorites

Gluten Free Bagels

Gluten Free Bagels

These Gluten Free Bagels made with cassava flour offer a healthy alternative for those with a gluten sensitivity, or simply reducing the amount of grains in their diet. 

But before we dive into this easy recipe for Gluten Free Bagels, let’s talk a little bit about gluten. Gluten is a type of protein found in grains, such as wheat, barley and rye that gives food elasticity and provides a chewy texture.

A gluten intolerance or gluten sensitivity can cause negative side effects when gluten is consumed, for example: bloating, gas, inflammation, and low energy level and mood changes.

But before you start swapping everything you eat for the gluten-free version here me out! Gluten-free doesn’t necessarily mean healthy, it just means no gluten! There is a common misconception that food labeled gluten-free, sugar-free, dairy-free and low-carb offer a healthy alternative. However, in most cases these foods substitute gluten, sugar, dairy and carbs with harmful ingredients like refined sugar, unhealthy fats and sodium. My advice is to read the labels to make sure that you aren’t substituting one harmful ingredient for another. 

Note: If you think you might have a gluten intolerance I encourage you to consult with your doctor before changing your diet.

Ok, moving on! This Gluten-Free recipe is made with cassava flour (aka yucca for my Latinos!) which offers some pretty impressive benefits plus it’s a great flour alternative for those looking to avoid gluten and grains when baking.

Health Benefits of Cassava  

  1. Cassava is high in resistant starch, a type of starch that bypasses digestion and has properties similar to soluble fiber.
  2. Protects Against Oxidative Stress
  3. Supports Immune Function
  4. Promotes Skin Health
  5. Has a Low Glycemic Index

Note: Although it won’t provide ideal results when used in all recipes, cassava flour can be used as a 1:1 substitute in countless recipes for other flours, including wheat flour and all-purpose flour.

I hope you guys enjoy this recipe! Have fun with it and maybe encourage the kids to help you by rolling out the dough while you explain the health benefits of cooking/baking with cassava.

Until next time, friends!


1 cup cassava flour

1 cup arrowroot flour

4 whole eggs

1/4 cup organic palm oil shortening

2 tablespoons maple syrup

1 tablespoon water

1 teaspoon baking powder

1 teaspoon sea salt


Egg wash (1 egg mixed)

2 tablespoons, Trader Joe’s Everything But The Bagel Seasoning Blend  


  1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper or a silicone mat.
  2. Combine all of the ingredients for the dough until a ball of dough is formed.
  3. Separate the dough into 4 equal parts.
  4. Fill a large sauce pan with water until half way full. Bring the water to a boil and then turn it slightly down, but keep the water boiling.
  5. Roll each part of dough into a ball and then shape it into a bagel.
  6. Drop one bagel at a time into the boiling water and let cook for until they rise to the top of the water, about 1-2min.
  7. Once the bagels have boiled, set them on the baking tray.
  8. Brush the top of each bagel with the egg wash and sprinkle with seasoning (or leave plain).
  9. Bake 20- 25 minutes until golden brown.

Version En Español

Estos bagels sin gluten hechos con harina de yuca ofrecen una alternativa saludable para aquellos con sensibilidad al gluten, o simplemente reducen la cantidad de granos en su dieta.

Pero antes de compartir esta receta, hablemos un poco sobre el gluten. El gluten es un tipo de proteína que se encuentra en los granos, como el trigo, la cebada y el centeno, que da la elasticidad a los alimentos y proporciona una textura masticable.

Una intolerancia al gluten o sensibilidad al gluten puede causar efectos negativos cuando al consumirlo por ejemplo: malestar de estomago, gases, inflamación, bajo nivel de energía y cambios de humor.

Pero antes de que comiences a cambiar todo lo que comes por la versión sin gluten (o Gluten-Free), leen lo siguiente… 

Sin gluten no significa saludable, ¡simplemente significa que no contiene gluten! Existe una idea errónea común de que los alimentos etiquetados sin gluten, sin azúcar, sin lácteos y bajos en carbohidratos ofrecen una alternativa saludable. Sin embargo, en la mayoría de los casos, estos alimentos sustituyen el gluten, el azúcar, los lácteos y los carbohidratos con ingredientes nocivos como el azúcar refinada, las grasas no saludables y el sodio. Mi consejo es leer las etiquetas para asegurarse de que no está sustituyendo un ingrediente dañino por otro. 

Nota: Si cree que podría tener intolerancia al gluten, le recomiendo que consulte con su médico antes de cambiar su dieta.

Ok, seguimos! Esta receta sin gluten está hecha con harina de yuca. La yuca ofrece beneficios bastante impresionantes, además es una excelente alternativa de harina para aquellos que buscan evitar el gluten y los granos al cocinar.


Beneficios De La Yuca

  1. La yuca es rica en almidón resistente, un tipo de almidón que tiene propiedades similares a la fibra.
  2. Protege contra el estrés oxidativo
  3. Apoya la función inmune
  4. Promueve la salud de la piel
  5. Tiene un índice glucémico bajo

Nota: Aunque no proporcionará resultados ideales cuando se usa en todas las recetas, la harina de yuca se puede usar como un sustituto 1: 1 en muchas recetas para otras harinas, incluidas la harina de trigo y la harina para todo uso (all purpose flour).

¡Espero que disfruten esta receta! Diviértase con él y quizás anime a los niños a que lo ayuden haciendo rodar la masa mientras explica los beneficios para la salud de cocinar con yuca.

Hasta la próxima, amigos!


1 taza de harina de yuca

1 taza de harina de arrurruz (arrowroot flour)

4 huevos enteros

1/4 taza de manteca orgánica de aceite de palma

2 cucharadas de jarabe de arce (maple syrup)

1 cucharada de agua

1 cucharadita de levadura en polvo

1 cucharadita de sal marina


2 cucharadas de Trader Joe’s Everything But The Bagel Seasoning Blend

lavado de huevo (1 huevo mezclado)


  1. Precaliente el horno a 350 grados y forre una bandeja para hornear con un mat de silicona.
  2. En un bowl grande combine todos los ingredientes para la masa.
  3. Separa la masa en 4 partes iguales.
  4. Llene una olla grande con agua hasta la mitad. Lleve el agua a hervir y luego baje un poco ek fuego pero que siga hirviendo.
  5. Enrolla cada segmento de masa en una bola y luego dale forma de bagel.
  6. Deje caer un bagel a la vez en el agua hirviendo y déjelos cocinar durante 1 minuto por cada lado o hasta que lleguen a la parte superior del agua.
  7. Una vez que los bagels hayan hervido, colóquel en la bandeja para hornear. Si desea, añade el lavado de huevo y el seasoning de Trader Joe’s encima de los bagels.
  8. Hornear 20- 25 minutos hasta que estén dorados.

Karla A Salinari

Karla A Salinari

Wife, mother, creator of OurFlipSideLife
and FlipBox

Dinner Entrees Favorites Kid-Friendly Summer

Are peanuts good for you? (+ a delicious noodle recipe)

Are peanuts good for you? (+ a delicious noodle recipe)

Are peanuts good for you? The answer is yes and no. Here’s what I found. 

I’ve spent time researching the topic and wanted to share it with you. I hope this information helps you understand what the controversy is all about so you’re able to choose what works best for you and your family – enjoying peanuts or staying away. Plus I love to geek out on food controversies and learn from both sides. Don’t you?

I’ll start by highlighting that peanuts aren’t nuts,, they are a type of legume related to beans, lentils and soy.  Yup, mind blown, I know. And because peanuts are a legume there is a lot of controversy around the topic especially in the Paleo world where legumes are off limits.  

So, What Are The Experts Saying? 

 Those arguing against peanuts say:

  1. Peanuts are high in omega-6 fats which can cause inflammation in the body.
  2. Peanuts contain lectins, a type of protein that binds directly to the lining of the small intestine, blocking the absorption of nutrients and potentially causing lesions on the intestine and leaky gut. 
  3. Because peanuts are “groundnuts” which means they grow in the ground and are exposed to soil-based fungus. One type of fungi peanuts encounter produces a toxin called aflatoxin.

While those in favor say:

  1. The American Heart Association reviewers found that eating more omega-6 fats doesn’t increase  inflammation. Instead, eating omega-6 fats either reduces inflammation or leaves it unchanged. (I dont know how I feel about this, but ok.)
  2. The lectins in peanuts are mostly deactivated by heat and proper preparation.
  3. Legumes can be a nutrient-dense source of resistant starch and other prebiotic fibers.

Honestly, you can spend hours researching the peanut controversy – it’s a hot topic these days. Some say, go for it! Others say, No! It’s toxic.

Personally, I’m not against legumes. I think they provide important health benefits that are good for the body + Carolina and I are vegetarian and often depend on legumes for protein. 

I say, as long as you pay attention to the quality of peanuts/peanut butter it’s ok to enjoy them in moderation. After all, life is about balance and enjoying the pleasure that comes with eating foods we love and make us feel good.   

Having read this what do you guys think? Are you team Peanuts? Or team No Peanuts?

Well! Whatever you decide, this recipe Simple Almond Butter (or Peanut Butter) Noodle recipe will work for you! I hope you enjoy it! 

 Until next week, friend! xo 


 1/4 cup creamy almond or peanut butter (use one without added oil/sugar)

1 tbsp coconut aminos or non-gmo soy sauce

2 tbsp lime juice

1 tbsp apple cider vinegar

2-3 tbsp water

1 tsp grated ginger

1 tsp garlic powder

Toppings (optional)

1 tsp sesame seeds

green onion to garnish


1. Prepare noodles as per package instructions 

2. In a bowl, whisk together the sauce ingredients until combined. Adjust the consistency by adding more water.

3. Pour sauce over noodles and toss to combine.

4. Add toppings (optional).

5. Serve and enjoy!


Excited to announce my next workshop on Saturday, October 19th from 1pm – 3pm at Freshmade! click the flyer to event details and to reserve your seat.  

Version En Español 

¿Los maníes son toxicos? La respuesta es sí y no. Les comparto lo que encontré…

Estuve investigando el tema y quería compartirlo con ustedes. Espero que esta información te ayude a comprender de qué se trata la controversia para que pueda elegir qué funciona mejor para ti y tu familia – disfrutar del maní o mantenerse alejado. Además, me encanta explorar las controversias alimentarias y aprender de ambos lados. 

Comenzaré destacando que los  maníes no son nueces, son un tipo de leguminosa relacionada con frijoles, lentejas y soja. Sí, alucinante, lo sé. Y debido a que el maní es una leguminosa, existe mucha controversia en torno al tema, especialmente en el mundo Paleo, donde las legumbres no se deben comer.

Entonces, ¿qué dicen los expertos? 
 Los que argumentan en contra del maní dicen:

1. Los manises son ricos en grasas omega-6 que pueden causar inflamación en el cuerpo.
2.  Los manises contienen lectinas, un tipo de proteína que se une directamente al revestimiento del intestino delgado, bloqueando la absorción de nutrientes y potencialmente causando lesiones en el intestino y el intestino permeable.
3. Porque los maníes crecen en el suelo y están expuestos a hongos a base de suelo. Un tipo de hongos que se encuentran con el maní produce una toxina llamada aflatoxina.

Mientras que los partidarios dicen:
1. Los revisores de la American Heart Association descubrieron que comer más grasas omega-6 no aumenta la inflamación. En cambio, comer grasas omega-6 reduce la inflamación o la deja sin cambios. (No sé cómo me siento al respecto, pero está bien).
2. Las lectinas en los maníes se desactivan principalmente por calor y preparación adecuada.
3. Las legumbres pueden ser una fuente rica en nutrientes de almidón resistente y otras fibras prebióticas.
Honestamente, puedes pasar horas investigando la controversia del maní: es un tema candente en estos días. Algunos dicen, ¡Si! Otros dicen que no! Es tóxico

Personalmente, no estoy en contra de las legumbres. Creo que proporcionan importantes beneficios para la salud que son buenos para el cuerpo + Carolina y yo somos vegetarianos y, a menudo, dependemos de las legumbres para obtener proteínas.

Digo, mientras prestes atención a la calidad del maní/mantequilla de maní, está bien disfrutarlos con moderación. Después de todo, la vida se trata de equilibrar y disfrutar del placer que conlleva comer alimentos que amamos y hacernos sentir bien.

Habiendo leído esto, ¿qué piensan ustedes? ¿Eres del equipo de maní? ¿O el equipo No maní ?
¡Decidas lo que decidas, esta receta de fideos simple hecha con mantequilla de almendras (o mantequilla de maní) funcionará para ti! ¡Espero que lo disfruten!

 Hasta la semana que viene! xo




1/4 taza de almendras cremosas o mantequilla de maní (use una sin aceite / azúcar)

1 cucharada de aminos de coco o salsa de soja sin OMG

2 cucharadas de jugo de lima

1 cucharada de vinagre de manzana

2-3 cucharadas de agua

1 cucharadita de jengibre rallado

1 cucharadita de ajo en polvo

Ingredientes (opcional)

1 cucharadita de semillas de sésamo

cebolla verde para decorar


1. Prepare los fideos según las instrucciones del paquete

2. En una taza, mezcle los ingredientes de la salsa hasta que se combinen. Ajuste la consistencia agregando más agua.

3. Vierta la salsa sobre los fideos y revuelva para combinar.

4. Agregue coberturas (opcional).

5. ¡Sirve y disfruta!



¡Emocionadisima de anunciar mi próximo taller el sábado 19 de octubre de 1pm a 3pm en Freshmade! Haga clic en el flyer de arriba para ver los detalles del evento y reservar su asiento.

Karla A Salinari

Karla A Salinari

Wife, mother, creator of OurFlipSideLife
and FlipBox

Dinner Entrees Favorites Kid-Friendly Summer

Zucchini Pancakes

Zucchini Pancakes

Zucchini Pancakes! An easy recipe made with clean, simple ingredients. If you love potato pancakes you will love this recipe too. Healthy, low in carbs and a great way to incorporate summer vegetables into your diet.   

Hi, guys! Happy to be back on the blog after a few weeks (you can watch my daily updates on INSTAGRAM). I’ve been a little busy with school (last time I shared that I’m working towards my certification as a holistic health coach at IIN) plus I was getting ready for last week’s workshop which was a huge success.

It was my first time co-hosting a workshop entirely in Spanish and while I was a ball of nervous at first, the love and energy in the room gave me the push and confidence I needed to execute a successful event!  Thank you to all the ladies that joined us (below are some pictures). It was magical and epic and I can’t wait for the next event on October 5th in Miami with the ladies of The Mpire.

Ok, now let’s talk about this week’s recipe, Zucchini Pancakes! This yummy dish is an easy and budget-friendly way to get a healthy meal on the table. Think Potato Pancakes with less carbs and more nutrients!  

Health Benefits of Zucchini

  1. High in fiber and potassium
  2. Rich in B vitamins especially folate, riboflavin and B6
  3. High in vitamin C and polyphenols (especially in the peels) *if eating the peel try to buy organic*

Bonus: It’s zucchini season which means lower prices and better quality! Winner!

Double Bonus: Double the recipe and freeze what you don’t eat. They come back to life in a pan with a little ghee or grass fed butter!  Enjoy them plain or as part of a bigger dish – anything goes!  


3 cups grated zucchini (takes 4 medium zucchini to make 3 cups)

1 cup + 3 tablespoons arrowroot four

1/2 cup coconut four

3 eggs

1 teaspoon of each: smoked paprika, cumin, salt, pepper

Ghee or grass-fed butter for frying


Fresh, chopped chives, scallions or cilantro (optional)

Dairy-Free Tzatziki (optional)



  1. Grate zucchini. Squeeze the water out of the zucchini and place in a medium bowl, discarding the zucchini juice.
  2. Add in the arrowroot four, coconut four, eggs and spices and mix until combined.
  3. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the zucchini batter onto the griddle, using approximately 1/4 cup for each pancake.
  4. Brown on both sides and serve hot.

¡Pancakes de Zucchini! Una receta fácil hecha con ingredientes limpios y simples. Si te encantan las Pancakes de Papa, te encantará esta receta también. Saludable, baja en carbohidratos y una excelente manera de incorporar vegetales de verano en su dieta.

¡Hola chicos! Feliz de estar de vuelta en el blog después de unas semanas (pero me pueden seguir en INSTAGRAM para ver mis posts diarios). He estado un poco ocupado con la escuela (la última vez que compartí que estoy trabajando para obtener mi certificación como asesor de salud holística en IIN), además, me estaba preparando para el taller de la semana pasada, que fue un gran éxito. Fue la primera vez que fui anfitrión de un taller totalmente en español y, al principio, super nerviosa, pero el amor y la energía en el estudio me dieron el empuje y la confianza que necesitaba para ejecutar un evento exitoso! Gracias a todas las chicas que se unieron a nosotros (a continuación hay algunas fotos). Fue mágico y épico y no puedo esperar para el próximo evento el 5 de octubre en Miami junto a las chicas de The Mpire una colectiva de mujeres, mamas emprendedoras.

Ok, ahora vamos a hablar de la receta de esta semana, Zucchini Pancakes (o Pancakes de Zucchini)! Este delicioso plato es una manera fácil y económica de obtener una comida saludable en la mesa. ¡Piense en pancakes de papa con menos carbohidratos y más nutrientes! Que les parece? 

Beneficios para la salud del Zucchini

1. Alto contenido en fibra y potasio.

2. Rico en vitaminas B, especialmente ácido fólico, riboflavina y B6 

3. Alto contenido de vitamina C y polifenoles (especialmente en las cáscaras) * si come la cáscara, intente comprar productos orgánicos *

Bono: es temporada de zucchini, lo que significa precios más bajos y mejor calidad!

double bonos! duplica la receta y congela lo que no comes. ¡Vuelven a la vida en una sartén con un poco de ghee o mantequilla alimentada con hierba! Disfrútalas simplemente o como parte de un plato más grande. 


3 tazas de zucchini rallado 

1 taza + 3 cucharadas de harina de arrowroot 

1/2 taza de harina de coco

3 huevos

1 cucharadita de cada uno: pimentón ahumado, comino, sal, pimienta Ghee o mantequilla freír

Para servir (opcional) 

cebolla fresca, picadas o cilantro

Tzatziki sin lácteos (opcional)


1. Rallar el zucchini. Exprima el agua del calabacín y colóquelo en un tazón mediano, desechando el jugo de calabacín.

2. Agregue las cuatro flechas, el coco cuatro, los huevos y las especias y mezcle hasta que se mezclen.

3. Caliente una plancha o sartén ligeramente engrasada a fuego medio-alto. Vierta o coloque la masa de calabacín en la plancha, usando aproximadamente 1/4 taza para cada panqueque.

4. Dorar por ambos lados y servir caliente.

We had a great time!! Until next time, ladies!!! 


La pasamos super chicas! nos vemoas la proxima! 

Karla A Salinari

Karla A Salinari

Wife, mother, creator of OurFlipSideLife
and FlipBox

Favorites Seasonal Produce Seasonal Produce: Spring Snacks

Beet Green Recipe: Easy, Delicious Pesto! (plus eliminating food waste)

Beet Green Recipe: Easy, Delicious Pesto! Did you know you can save time and money by using food scraps for other, healthy recipes like pesto? Homemade pesto can be made with veggie scraps like beet greens, carrot greens, and ramps.

You can also save veggie scraps to make broth or chopped up leafy greens and sauté in a little garlic and olive oil.

But before I get into this today’s beet green recipe, allow me to geek out on food waste in the US, a topic I’ve been learning about in my nutrition course and feel is important to share.

American households throw-out about $2,000 worth of food per year? (mind blown!) Most of us don’t realize how much food we throw away every day — from uneaten leftovers to spoiled or unused produce, so much food goes to waste.

Tips for Reducing or Eliminating Food Waste

Fortunately, there are many things we can do at home to reduce or eliminate food waste. Here are some tips:

Green juice, veggie broth and herb cubes can be made from veggie scraps. After you strip the leaves off of dark leafy greens like kale, Swiss chard or collards, use the stems for cooking or juice them.

Sometimes we can’t get through a bunch of parsley or cilantro. Finely chop your herbs, place them in an ice cube tray, pour olive oil over the top and freeze. So simple and easy!

Or Make Almond Pulp Crackers and No-Bake Almond Pulp Energy Bites with left over pulp used to make  almond milk . I’m going to try this next and report back to you

Ok, now the good stuff! I don’t know about you Joe and I LOVE.PESTO and most veggie tops like carrot tops, ramps and beet greens make the most delicious pesto! Plus it’s easy to make and stores well in the Fridge.

We are loving beet green pesto these days, maybe it’s because I buy beets often so the tops are always around. Either way, it’s delicious and simple to make!

Joe loves to dip radishes in beet green pesto. I like to spread it over crackers and also add it to my pasta.

Bonus: beet greens are loaded with antioxidants and are high in vitamins and minerals.

This beet green recipe is for pesto but beet greens are also delicious when sautéed. Tip: you can blanch beet greens to remove some of the bitterness but I don’t consider beet greens to be all that bitter and often skip this step.

I hope you enjoy the recipe and hope this blog post encourages you to eliminate food waste by using more of your veggies + healthy food scraps you would otherwise throw-out! Every little bit helps!  

Wishing you all a wonderful holiday weekend! Caro and I are off to Puerto Rico for a short trip! Looking forward to warner weather and a short digital detox (more on this soon).

Till next time, friends!  


4 cups of beet greens, stems removed

1/2 cup of pine nuts (walnuts or some of other but can also work)

3 tablespoons of parmesan cheese (or nutritional yeast for a dairy-free version) 

3 cloves of garlic

1/2 teaspoon of salt

1/4 teaspoon of fresh black pepper

1/4 cup of avocado oil (olive oil works too)


1. In a food processor, combine all of the ingredients minus the olive oil. Begin to blend while slowly adding in the olive oil until the mixture is fully blended and the olive oil is fully added.

2. Serve over toast, mixed in with pasta, as a dip for chips, and ENJOY!!

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Dinner Favorites Kid-Friendly Snacks Uncategorized

Gluten Free Side Dish: Plantain Fries

Gluten Free Side Dish: Plantain Fries!

A healthier version of an old guilty-pleasure. This gluten free side dish is great as a snack  or side dish as it pairs well with a variety of flavors. Plus it satisfies the craving for salty and crunchy without the guilt! Cooked in avocado oil, topped with fresh cilantro and served with a side of dairy-free dipping sauce, this healthy recipe still packs a punch.  


Plantains look like bananas but are a lot starchier; they’re also rich in vitamins (especially A and C), potassium, and fiber, and can be eaten either green, semi-ripe, or fully ripe. Green plantains are usually cooked and eaten like potatoes—as in these fries. They are mild in flavor, simple to prepare plus they are inexpensive and easy to find. #winwin

I grew up eating mofongo and tostones. Both are traditional Puertorrican dishes made with green plantain. Plantains reminds me of summer in Puerto Rico as a kid. My aunt would make tostones for us served with…wait for it… mayo AND ketchup (gasp!). I know, so so bad but so so good! I still enjoy tostones dipped in mayo-ketch when I visit the island because finding a healthy balance in life is important and good for the soul. Ya know! 

When I’m not enjoying tostones in Puerto Rico, I prefer to flip the traditionally unhealthy recipe for a healthier version. This time Joe and I cut the plantains into fries and cooked them in avocado oil. We served them with fresh cilantro and vegan chipotle mayo for dipping. So delicious!


Here’s the recipe, I hope you like it!


BTW here’s a quick PSA for ya!

I’m co-hosting a workshop on April 27th in NYC titled MIND+BODY and CAKE! A Women’s workshop on pleasure, digestion and healthy baking and would love to see you ladies there! For event details and to purchase tickets click here!


Now back to this delicious recipe… as always, don’t forget to tag your food pictures and tag us using the hashtag #ourflipsidelife on INSTAGRAM. We’d love to see it!


2 green plantains

Avocado oil, for frying

Sea salt

Toppings (optional)

Fresh cilantro, chopped

Vegan Chipotle Mayo (for dipping)



1. Cut the tops and bottoms of the plantain and score the skin lengthwise with a knife, and carefully remove the peels.

2. Cut the peeled plantains into the shape of fries.

3. Soak the cut plantains in a bowl of water and salt for 20min (this allows the plantain to absorb water and helps steam the inside as it fries).

4. Drain the salt water and blot the fries dry with paper towels.

5. Heat a 12-inch skillet over medium-high heat with 1-1/2 inch of avocado oil until hot enough that the oil sizzles when a plantain is added. Line a plate with paper towels and set aside.

6. Fry the plantain fries in small batches until tender and just golden, 2 to 3 minutes each side. Once ready, transfer fries onto the plate lined with paper towel to drain.

7. Season fries with salt and top with fresh cilantro (optional). Serve with your favorite dipping sauce and enjoy!

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Dinner Kid-Friendly Snacks Uncategorized

Chickpea Salad Wraps

Chickpea Salad Wraps!

Made with crunchy veggies and loaded with flavor, this easy lunch recipe, snack or dinner recipe can be ready in minutes. A perfect meatless substitute that is low-calorie, low-carb and packed with fiber and healthy plant-based protein.

Say hello to my new favorite recipe. Joe and I first tried Chickpea Salad (aka faux tuna or chicken salad) while at a vegan restaurant in Brooklyn. We were blown away by the mix of flavors, and the perfect combination of smooth with a refreshing crunchy.

You can enjoy this healthy salad on its own, on toasted gluten-free bread or wrapped in beautiful Swiss chard leaves. Really, anything goes. Bonus: chickpeas are packed with fiber and plant-based protein which help us stay full longer and energized throughout the day.

We encourage you to make a double batch of this yummy salad on meal prep days and store it in the fridge for up to 3 days.

 Don’t forget to tag your food pictures using the hashtag #ourflipsidelife on INSTAGRAM. We’d love to see it!


1 (15 oz) can organic chickpeas, drained and rinsed 

¼ cup celery, chopped 

¼ cup carrots, chopped 

1/8 cup red onion, chopped

1 garlic clove, minced

Juice from ½ a lemon

2 tbsp, vegan mayo (I like this brand)

1/8 cup fresh cilantro, chopped (optional)

Salt and pepper to taste

For the wraps

2-3 large chard leaves, washed (fresh or blanched*)


1. In a large mixing bowl, add the celery, carrots, red onion, garlic, lemon juice, mayo and cilantro and combine. Season with salt and pepper.

2. Scoop 2-3 tbsp of chickpea salad onto the chard leaves and tightly roll up, tucking the ends as you go. Secure with a toothpick if necessary.

3. Cut in half, plate and serve.

4. Leftover chickpea salad will stay good for 2-3 days in the fridge.


*Bring a large pot of water to a boil and blanch the chard leaves and stems for 20 to 30 seconds. Transfer to a bowl of cold water, then drain and cut away the stems at the base. Note: chard leaves are easier to work with when blanched but I also enjoy the crunchy-ness of fresh chard leaves.

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Breakfast Dessert Kid-Friendly Snacks Uncategorized

Healthier Rice Pudding (Arroz Con Leche)

Healthier Rice Pudding (Arroz Con Leche).  A dairy-free spin on a popular Latin dessert recipe. Made with simple and natural ingredients, this easy dessert recipe is guaranteed to satisfy any sweet tooth. 

I grew up enjoying Rice Pudding as a kid. I remember scraping the sides of the pan after my mom was done making it and not waiting for it to cool before I enjoyed it.

Traditionally, Arroz con Leche is a mixture of white rice, sugar, cinnamon, evaporated milk, condensed milk and whole milk that as you can imagine, it’s very healthy. While I still love the traditional recipe and allow myself to enjoy it from time to time, I prefer making it with healthier ingredients for my family to enjoy – especially Carolina. For example, I use brown rice instead of white rice, unsweetened almond milk instead of cow milk and coconut sugar instead of refined sugar. This version has the same great taste and better ingredients.

It’s also a fun recipe to make with the kids. Caro loves to pour the ingredients into the pan and as she says “mix it, Mama”. I love including her in the process and let her scarp the sides for a taste like I did as a kid.

FlipTip: Adding lime peel to the hot mixture as it cooks it gives this recipe a zing and enhances the flavors. I encourage you to try it.

I shared this recipe with our friends at The – a wonderful community of women based in Miami, FL that I love to support and partnered with as food and nutrition blog contributor! Make sure to check them out and show them some love! 

Don’t forget to tag your food pictures and tag us using the hashtag #ourflipsidelife on INSTAGRAM. We’d love to see it!




3 cups long grain brown rice, cooked

1/8 tsp sea salt

4 cups unsweetened dairy-free milk beverage

½ cup maple syrup

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

Lime peel, about 2 inches long

¼ cup raisins (optional)




1. In a saucepan over medium heat stir in the cooked rice, unsweetened dairy-free milk, maple syrup, lime peel, vanilla, cinnamon, and salt.

2. Cook uncovered, stirring often until the rice mixture starts to resemble oatmeal, approximately 20 to 35 minutes.

3. Remove from the heat and add in the raisins (optional) let cool before serving and enjoy!

Entrees Favorites

Acorn Squash Stuffed With Quinoa And Mushrooms

Looking for veggie options to add on Thanksgiving? Well, look no further! This Acorn Squash Stuffed With Quinoa And Mushrooms is a perfect add-on to the menu. Made with simple ingredients and ready in minutes, this healthy recipe will please picky and non-picky eaters alike. Plus it’s a great option for vegetarian, gluten-free and dairy-free guests.


This year, we are headed to Miami for Thanksgiving. My Mother’s side of the family is hosting which means a delicious mix of traditional American and Latin American dishes. It’s like the United Nations Of Thanksgiving! I usually start with rice, beans and fried plantains. Seconds are more traditional and somewhat healthy! J Then dessert…


I’ll be sharing this Acorn Squash recipe with the family and of course, baking a FlipBox with the little ones!


Make sure to follow us on INSTAGRAM on Black Friday and Small Business Saturday and take advantage of our special Holiday sales ❤


We hope you all have a wonderful Thanksgiving!


2 acorn squash, halved crosswise, seeded

Salt and pepper

3 tablespoons olive oil

1 cup button mushrooms, trimmed and chopped

2-3 garlic cloves, minced

1 medium yellow onion, diced small

1 cup quinoa

1 ½ cups vegetable broth

1 cup fresh spinach, chopped

¼ cup Nutritional Yeast (optional)

Fresh parsley, chopped (optional)


  1. Preheat oven to 450 degrees. Place squash cut side down on a baking sheet and drizzle with 1 tbsp. olive oil and season with salt and pepper. Place baking sheet in the oven and roast the squash, 30-35 minutes or until golden brown and tender. Remove from the oven and set aside
  2. Place a pan (or skillet) over medium heat and heat 2 tbsp. of olive oil. Add onions and garlic and sauté 1-2min. Add mushrooms and cook, 3-5 minutes
  3. Mix in the quinoa and vegetable broth and bring to a boil; cover and reduce heat to a simmer. Cook until liquid is absorbed, about 15 minutes
  4. Carefully scoop out 2 to 3 tablespoons of pulp from each squash half and stir into quinoa mixture. Mix in the spinach, Nutritional Yeast and season with salt and pepper
  5. Divide quinoa mixture among squash halves and top with fresh parsley (optional)
  6. Plate, serve and enjoy!

Dessert Kid-Friendly Snacks Uncategorized

Healthy Halloween Snack Ideas

I know Healthy Halloween Snack Ideas doesn’t go together but we’ve gotta get these kids away from so much junk – don’t you agree? One way to do it is by adding healthier alternatives to the mix. Stores like Whole Foods, Amazon and Trader Joes are making it easier to buy better-for-you options that are just as yummy and fun to eat. Here are My Top 5 Healthy Halloween Snack Ideas tested and approved by Carolina and Joe! We do the test tasting so you can focus on cute Halloween costumes. 🙂
Caro can’t decide what she’s wearing this year – it’s a toss-up between Winter Else (cape and all) and a fairy with wings. I’m loving every minute of her excitement this year. I hear her singing “Trick or Treat Smell My Feet!”! She’s just too cute and I’ll have to share photos with you guys but in the meantime, you can also follow us on INSTAGRAM to see live stories of us on Halloween.
What are your little ones dressing up as? I can’t wait to see all the pictures. Happy (healthy) Halloween, guys!!!
My Top 5 Healthy Halloween Snack Ideas
Caro and I made these cute Ghost Donuts with FlipBox. We skipped the sprinkles and added candy eyes for a SPOOKY and healthy way Halloween treat that is gluten-free and refined sugar-free!! Readers of OurFlipSideLife get 10% off all orders of FlipBox with promo code LOVE2BAKE 
I promise they taste just like traditional candy corn and gummy fruits + they’re gluten-free, allergy-friendly and made with clean ingredients!
A favorite in our house. Carolina loves her bunnies and these are just too cute! Made with Whole Grain and no artificial ingredients.
 Say no to high-fructose corn syrup! These yummy snacks are made with natural fruit flavors and other good-for-you ingredients.
Not pictured because I got them late last night but holy moly (!) these are sooo good! Real milk chocolate and colored with veggies! These are the perfect addition to our Healthy Halloween Candy Dish!

Favorites Snacks

White Bean Dip (vegan, gf)

Happy Thursday! How are the kids adjusting to the new school schedule? More importantly, how are YOU adjusting? We are slowly getting back into the swing of things.

As you know, Caro is in school longer hours which means I now meal prep for her too. Fresh fruit cups, veggies slices, and single serving smoothie packs are some of our favorites.

Another quick meal prep idea is this White Bean Dip. Best part? It’s impossible to mess up, creamy
and so flavorful. Plus it’s packed with protein and healthy fat which helps keep us full longer.

Double the recipe to make a big batch and store it in the fridge for 3-4 days. Feel free to skip the cilantro and substitute for fresh parsley!

Let us know what you think by sharing your comments and pictures on social media @ourflipsidelife and tagging us #ourflipsidelife


1 (15oz) can cannellini beans, drained and rinsed

2 garlic cloves, minced

¼ cup onion, chopped

¼ cup olive oil

¼ cup fresh cilantro, chopped

Salt and pepper to taste


  1. Place the beans in a food processor and puree until smooth. Set aside.
  2. Heat a pan over medium heat. Once hot, add the olive oil, garlic, and onions and sauté until the garlic is golden brown and the onions are translucent
  3. Add the bean puree and chopped cilantro into the pan stirring frequently for 1-2min until all the ingredients are combined. Season with salt and pepper
  4. Remove from heat and transfer to a serving bowl
  5. Top with chopped veggies and more cilantro (optional)
  6. Serve hot (or at room temp) with crackers, assorted vegetables, tortilla chips, or toasted GF bread!


PS – those delicious crackers you see in the back are Jilz Gluten Free Tuscan Crackerz (Lemon and Herbs) and they are AH-Mazing!