Parsnip Hash Brown Cakes

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These parsnip hash brown cakes are a great alternative if you don't eat potatoes. They can be made sweet or savory (just swap out the cinnamon & turmeric for onion powder/basil/oregano/sea salt etc.) and are great topped with almond butter, kite hill almond milk cream cheese or beet puree. 


  • using the large side of a box grater, grate parsnip until you have 1 cup of shreds
  • add 1/4 tsp cinnamon & turmeric to shreds and mix together
  • form parsnip into two equal size cakes
  • add butter to pan on medium heat
  • carefully place cakes on pan
  • continue to re-form cakes as they cook (they will crumble a bit during cooking)
  • Cook 4 minutes on each side or until crispy enough to scoop off the pan without falling apart 
  • Sprinkle with the rest of the cinnamon 


  • 1 medium parsnip
  • 2 tablespoons butter
  • 1/2 tsp cinnamon
  • 1/8 tsp turmeric

Beet Almond Milk Yogurt


I love that Kite Hill has a completely unsweetened almond milk yogurt, but generally find it to be a bit too bitter to eat on its own. This recipe is the perfect way to sweeten it up a bit using beets- which is ideal for me as i'm always looking to add in additional veggies. Recipe makes about 2 servings.



  1. steam beet(s) until tender, 15-20 minutes (I used a beet from my big batch of steamed veggies from meal prep)
  2. coarsely grate beet(s) (I don't mind the skin, but feel free to remove if you don't like it.)
  3. mix yogurt, beet & oil in a bowl
  4. refrigerate overnight (or longer)
  5. sprinkle with tarragon & enjoy


  • 1.5 cups Kite Hill plain unsweetened almond milk yogurt
  • 1-2 medium red beet(s)
  • 1 tsp olive oil
  • 1 tsp dried or fresh tarragon 

Three changes to my morning routine that helped get my energy back

 Back when I was deep in the depths of my adrenal/chronic fatigue days I started each morning with a sugary muffin (blueberry was my fave) and tea. This really did nothing to help my already low energy levels, and 30 minutes later I would be starving and exhausted. Getting out of bed to begin with was already a feat in and of itself. 


1. Water

The first change I made was to start drinking two full cups of water when I got up, and before I ate breakfast. Hydration is one of the simplest and most beneficial things you can do for your adrenals, and It's also super helpful in the morning to keep things movin' along if ya catch my drift. I had a hard time at first getting that much water down first thing. Once I adjusted, I began to crave water as soon as I woke up. If i'm feeling a bit groggy, water actually gives me the boost that I used to rely solely on caffeine to give me. Starting off with a good amount of water ensures that i'm on the right track hydration wise before I get distracted by whatever my day entails. 

2. Protein

Next, I added in protein- two soft-boiled eggs to be exact. Soft boiling eggs makes them MUCH easier to digest. If you are struggling to make perfect creamy SBE see my previous post for a video on how I cook them. Protein fuels my metabolism and keeps me full for longer. 

3. Vegetables

I began eating a full cup of veggies with breakfast. I try to get 6 cups of cooked vegetables in a day, and having them with breakfast really began as a means to an end. These days, breakfast doesn't feel complete without, at the very least, some cooked greens.  Greens, in particular, are a great way to kick start digestion and increase energy levels. 

*Morning is now my favorite time and breakfast is my favorite meal. I feel at my highest energy in the morning, and getting out of bed is so much easier.* 

Make it easy on yourself. Plan Ahead.

I cook 6, sometimes 12 eggs at a time in my meal prep and then reheat them each morning in the toaster oven. People always look at me like i'm crazy when i say this and i'm still trying to figure out why. Its actually the most genius thing- the eggs taste exactly like they are freshly boiled, and you have a full breakfast in basically no time. I put 2 eggs in the toaster oven along with my plate of veggies for 10 minutes on "bake" at 350 degrees. For people with completely 0 time in the morning, you can just grab the cooked eggs out of the fridge on your way to work and eat them once you get to the office. 

Real Talk

I've heard plenty of times from my health coaching clients/friends/coworkers etc. that they simply have 0 desire to eat breakfast in the morning. I get it. My advice is generally to start off slowly adding in some cooked greens or protein (whichever sounds less blegh to you.) You might be surprised by how quickly your body begins to crave a morning meal and what a jumpstart it gives you to the day. If you don't consider yourself a morning person, try this for a couple weeks and get back to me. 


  • 2 cups of water upon waking
  • Eat within 30 minutes of waking
  • Cook eggs and veggies in advance
  • Heat eggs and veggies up in the toaster oven 350 degrees for 10 minutes
  • Digest sitting down for 5-10 minutes after you eat

Grain-Free Curry Chicken Tenders

Tested out entube curry paste on some veggie curry (recipe soon!) over the weekend with good results. With the leftover almond flour from the curry I decided to give grain-free chicken tenders a try. I've had these once before at a restaurant and found them to be pretty bland, so I figured i'd jazz em up with some entube as well. This is probably one of my favorite recipes in a while.*

Notes: You may not need two full cups of almond flour. I found that the flour begins to clump as you dip the chicken and won't stick anymore, so I continued adding in some fresh flour as that happened. I cooked the chicken in two batches. I added two tablespoons of entube per batch. I also didn't add in all of the olive oil at once, but coated the bottom of the pan and then added more as the tenders cooked and the pan looked a bit dry. 

*I adapted the recipe from Wellness Mama


  • 2 cups almond flour
  • 3 chicken breasts cut into strips
  • 2 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon water
  • 4 tablespoon entube 
  • 1.5 cups olive oil


  1. add almond flour and salt into a bowl and mix
  2. whisk eggs and water in a bowl
  3. add chicken to bowl with eggs & water and coat in the liquid
  4. one by one coat chicken tenders in almond flour mixture
  5. heat oil and entube on medium heat
  6. add chicken tenders to pan and cook 4-5 minutes on each side

Perfect Soft Boiled Eggs

A post shared by Em (@sugarfreenyc) on

I've learned through many failed attempts that describing how I cook my eggs is usually met with a lot of this 😐, so I decided to finally make a video showing just exactly how I do it. This method makes eggs that have a creamy/jelly yolk and a firm white. I started eating my eggs soft boiled because it really helped with my digestion. Once I perfected this method, I pretty much stopped cooking them any other way. *This is my first video, plz be gentle*

BTW: I cook 6 eggs at a time. It's always part of my meal prep. I put them in the fridge and then pop them in the toaster oven with some veggies to reheat in the morning, and they taste exactly the same as when freshly cooked. Huge time saver, and a way to ensure i'm getting a full breakfast in the morning regardless of my schedule.

BTW #2: stoves vary, cookware varies etc. keep in mind you might have to try this a couple times to figure out the perfect cook time in your kitchen. For example, when i'm in Austin I cook my eggs for 7 minutes, when i'm in Brooklyn it's 8 minutes. Don't get discouraged if they don't turn out 100% perfect the first time! 

Hope this helps! x

Spicy Parsnip Fries


Parsnip has become my favorite root vegetable to create fries out of as of late, so, I thought i'd post an updated (and tweaked) recipe with how i've been making them recently. These are savory, super crispy on the tips and soft in the middle. 



  • 2 medium parsnips
  • 4 tbsp olive oil (add more for crispier fries, I err on the side of excess and add any remaining oil in the bowl to mustard or mayo for a flavored dip)
  • 1/2 tsp turmeric
  • 1/4 tsp onion powder
  • 1/16 tsp cayenne powder
  • 1/4 tsp sea salt


  1. preheat oven to 375 degrees 
  2. clean (no need to peel) parsnip and chop into desired size (the thinner, the crispier the result)
  3. mix with other ingredients in a bowl
  4. pour onto a parchment lined baking sheet
  5. bake for 30 minutes, or until desired crispiness (I usually set for 20 and then monitor for the next 10 minutes as they crisp up) 
  6. (optional) drizzle with mustard and sprinkle with tarragon 


Items Used in this Post

Non-toxic Stainless Steel Baking Sheet

Grain-free Roasted Vegetable Jicama Tacos

I had the most insanely delicious jicama tortilla tacos at Glasserie late last year, and I have been vowing to make my own ever since. I decided to go for a vegetarian version, and used Primal Palate Taco Seasoning on the veggies before roasting. These turned out super tasty, and I will for sure make them again.  

I definitely struggled a bit to slice the jicama as thin as I would have liked. It is pretty delicate and snaps/tears easily. Gonna have to see if there is a better tool to accomplish this for next time. 

Note: This recipe makes approx. 6-8 tacos. 



Spicy Mayo

  • 1/2 cup soy-free mayo
  • 1/8 tsp cayenne pepper
  • 1/8 tsp turmeric
  • 1/8 tsp curry powder


  • Avocado
  • Cilantro
  • 2 cups carrot noodles
  • 2 cups green beans
  • 2 cups shredded red cabbage
  • 1 cup chopped rutabaga
  • 1/2 leek
  • 8 tablespoons olive oil
  • 1 tablespoon primal palate taco seasoning
  • 1 medium jicama


Roasted veggies

  1. clean and chop all veggies to desired size
  2. put veggies in a bowl, add oil and taco seasoning, mix well
  3. pour onto a parchment paper lined baking sheet
  4. roast at 425 degrees for 35 minutes, or until desired crispiness

Jicama Tortillas

  1. Peel and slice jicama into thin discs
  2. Place disc one at a time in a steam basket over boiling water
  3. Let steam for 5-10 minutes, or until disc seems flexible enough to bend into taco shape
  4. Let them cool, then you can dry them out a bit by blotting with a paper towel or cloth

Cauliflower Muffin Tops

I am often asked about cutting down on sugar - "Don't you miss eating 'fill in the blank'!?". The truth is, while I did deal with cravings at first, as my body got into balance,  I stopped craving super sweet things all together. In fact, I have found that what used to be pleasurably sweet is often  unbearably sweet for me now. My palate has completely changed.

With that said, there is one item that I do sometimes find myself day dreaming about, and it's one that I enjoyed every morning from the time I was around 5 or 6 years old.

My morning muffin (with tea) was such a ritual for me, and a hard one to break. A few weeks ago, I found myself thinking about muffins again, and decided to come up with an updated version- one that was way more nutrient dense and actually kept me full. 

As you might have seen on Instagram, this muffin top eventually morphed into a pretty excellent hamburger bun.




  • 1 medium cauliflower
  • 2 eggs
  • 5 tablespoons almond meal 
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric 
  • almond butter for drizzle (optional)


  • Heat oven to 400F
  • Remove leaves and stem and chop cauliflower into florets
  • In batches pulse the florets in a food processor until they resemble rice
  • Combine rice with other ingredients and mix together. 
  • Divide into 5-6 balls and place on parchment paper covered baking sheet
  • Bake for 40-45 minutes
  • Broil on high for 5 minutes if you prefer more crispiness 


BUNS:  The sweeter spices worked just fine for me in the bun capacity, but if you are looking for more of a savory creation from the start, you could swap in cayenne, garlic powder and sea salt. To reheat as buns, I sliced in half and put in the toaster oven at 350 for 5 minutes which led to ultimate crispiness :) 

Ultimate Root Vegetable Fries

One of my absolute favorite simple snacks is root vegetable fries. Root vegetables are super nutrient dense, and make for a crispy and delicious batch of fries with little effort. 

I have used this recipe for turnip, rutabaga, parsnip, carrot, celery & parsley root fries. If you manage to save some for later, you can simply pop them in the toaster oven at 350 degrees for 5 minutes to crisp up just like new. 



  • heat the oven to 375 degrees
  • clean root, if using rutabaga or celery root peel the outer layer
  • chop into fry size pieces- the thiner the pieces, the crispier the fries will be
  • mix in a bowl with other ingredients
  • place on a parchment paper lined baking sheet 
  • bake for 20-30 minutes, or until very crispy


  • 1/2 pound root vegetable of your choice (smaller batches make for crispier fries)  
  • 4 tablespoons organic cold pressed olive oil
  • 1/2 tablespoon sea salt 
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon turmeric (optional)