No-Bake Mini Pecan Pie Bites

These no-bake mini pecan pie cups are gluten-free, refined sugar-free, and made with Siete cookies. Quick, healthy-ish, and perfect for holiday desserts!

If you love pecan pie but don’t love baking crust, rolling dough, or turning your kitchen into chaos… these No-Bake Mini Pecan Pie Cups are about to become your new obsession.

They’re:

✔ gluten-free
✔ refined sugar-free (sweetened with maple + date sugar)
✔ made in under 15 minutes
✔ no crust, no oven, no fuss
✔ perfectly sweet + salty + crunchy

Instead of a traditional crust, these mini pies use Siete Mexican Shortbread Cookies as the base — which makes them buttery, crumbly, and naturally gluten-free without any extra work from you. Top them with a drizzle of chocolate and flaky sea salt and they taste like a gourmet holiday dessert with zero effort.

⬇️ 🎥 A YouTube video tutorial below if you want to watch the full step-by-step!

Storage Instructions (Food Safety-Friendly)

Refrigerator:
Store in an airtight container for up to 7 days. Because the filling contains butter and nuts, keeping them chilled preserves freshness and prevents oil separation.

Freezer:
Freeze in a sealed container for up to 3 months.
Let thaw at room temperature for 10–15 minutes before enjoying.

Recipe Notes + Brand Recommendations

• Cookies: Siete Mexican Shortbread Cookies make the perfect gluten-free base. You can use my code ROOTS15 15% off.

• Salt: I use flaky salt from Redmond Real Salt — code ROOTS15 works here too.

• Chocolate: Hu Kitchen Sea Salt Dark Chocolate gives the best flavor for drizzling.

✨ If you try this recipe, make sure to tag me in your socials so I can cheer you on in the kitchen! Or leave feedback in the comments!

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No-Bake Mini Pecan Pie Bites (Gluten-Free, Healthy-ish + SO Easy)

These no-bake mini pecan pie cups are gluten-free, refined sugar-free, and made with Siete cookies. Quick, healthy-ish, and perfect for holiday desserts!

Servings: 22 mini pies Prep: 10 MIN chill time: 20 MIN

Ingredients

Base

• 22 Siete Mexican Shortbread Cookies (1 per muffin cup; sometimes bags contain 20–22)

Pecan Pie Filling

• 2–4 Tbsp butter (use 4 tbsp for richer filling; 2 tbsp works if you prefer lighter)

• ½ cup maple syrup

• ⅔ cup date sugar

• 1 tsp vanilla extract

• Generous pinch of cinnamon

• Generous pinch of sea salt

• 1½ cups chopped pecans

Optional Chocolate Drizzle

• ½ bar Hu Kitchen Sea Salt Dark Chocolate

• 1–2 tsp coconut oil

• Flaky sea salt (I use Redmond Real Salt)

Directions

1. Prepare the muffin tin.
   Lightly spray a 24-count mini muffin tin with avocado oil. This helps the mini pies release easily, especially if adding chocolate.

2. Add the cookie base.
   Place one Siete Mexican Shortbread Cookie into each muffin cup. You should get 20–22 cookies per bag — either amount works.

3. Toast pecans in butter.
   In a medium skillet over medium-high heat, melt the butter. Add the chopped pecans and stir until they are fully coated and lightly toasted (1–2 minutes).

4. Create the filling mixture.
   Add the maple syrup and date sugar. Stir quickly and continuously to prevent burning. Once the mixture becomes glossy and sticky, immediately remove the skillet from heat.

5. Add flavor.
   Stir in vanilla, cinnamon, and a pinch of salt. Mix until everything is evenly combined.

6. Fill the cups.
   Using a 1 tablespoon scoop, spoon the warm pecan filling over each cookie. Work quickly before the mixture thickens.

7. (Optional) Add chocolate drizzle.
   Melt chocolate with coconut oil (microwave or double boiler). Drizzle over the top of each pecan pie cup and finish with flaky sea salt.

8. Chill + remove.
   Transfer the muffin tin to the fridge for 15–20 minutes to set.
   Once firm, slide a thin knife around the edges to release (most should pop out easily, especially with the oil spray).

9. Serve or store.
   Enjoy immediately or store chilled — see storage notes above.

Harvest Stuffed Acorn Squash

Harvest stuffed acorn squash is an ideal autumn comfort dish that is rich in protein, features seasonal ingredients, and requires minimal kitchen tools!

Servings: 4 Prep: 15 MIN Cook time: 55 MIN

Ingredients

For the squash:

• 2 acorn squash

• 4 tsp olive oil or olive/avocado spray

• S+P

For the filling:

• 1 lb Italian sausage or chicken sausage

• 4 oz mushrooms (finely chopped)

• 1/2 small yellow onion (finely diced)

• 1 medium honeycrisp apple (finely diced) or 1/4 cup dried cranberries

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp cinnamon

• 1/8 tsp allspice (optional)

• 2 cloves minced garlic (or 1 tsp garlic powder)

• 1 Tbsp fresh sage (chopped)

• 1/2 cup shredded parmesan cheese, divided

Directions

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper.

2. To a medium skillet, heat oil over medium heat and sauté onion and peppers for about 5 minutes. Move sauté veggies to the side and add turkey sausage to the center, crumbling the meat. Let cook, stirring and crumbling meat until meat is completely browned, for about 10 minutes. Turn heat off and let mixture to cool.

3. In a large mixing bowl, whisk together eggs and yogurt. Add in turkey mixture and incorporate. Add in the rest of the dry ingredients: almond and coconut flour, nutritional yeast, baking powder, and seasonings using a spatula until combined.

4. Using ¼ - ½ cup or large cookie scoop, make 12 evenly sized balls and place them on the sheet pan. Place in the oven for 12-16 minutes until slightly browned all over.

5. Remove from the oven and let cool completely before storing in an airtight container in the fridge for up to 5 days.

How to Stay Consistent with Your Supplements While Traveling

One of the number one questions I get from clients when they’re on a supplement protocol is:
“How do I stay consistent when I’m traveling?”

It’s a great question—because staying on track with your supplements while on the road can feel overwhelming, especially if you’re on a structured protocol that shifts at certain points. After many trips (and a few trial-and-error moments), I’ve found a handful of strategies that make things much smoother. Here are my best tips for keeping your supplement routine simple and stress-free while traveling.

1. Print Out or Write Out Your Schedule

When you’re following a protocol—especially one that changes partway through—it’s easy to lose track. Printing or writing out your supplement schedule helps you know exactly what to take and when. Think of it as your travel checklist for supplements.

2. Use Sandwich Bags or a Pill Box

Pre-packing is key. I like to use small sandwich bags for each day with the dosage labeled, or a pill organizer box with clear labels. Both methods work—it just depends on your style.

👉 I even made a quick video summarizing how I do both.

3. Keep Digestive Support Separate

Digestive support is non-negotiable for me while traveling. I carry mine in a smaller pill box that easily slips into my bag. This way, I can pull it out at restaurants or on the go. If you need to, leave a few squares open for supplements or medications that must be taken with meals.

4. Bonus: Travel Packs & Extras

Travel-friendly packs make life so much easier. I love keeping electrolyte packets, teas, matcha sticks, and any other powders in one small organizer bag in my carry-on. It saves space and ensures I don’t forget the essentials that help me feel grounded on the road.

5. Don’t Forget Water + Reminders

The simplest habits are sometimes the easiest to forget. I always keep a reusable water bottle with me so I don’t miss a dose just because I don’t have water nearby. You can also set reminders or alarms on your phone to stay consistent with your supplement timing while you’re traveling.

Want to See My System in Action?

If you’d like to see a visual example of how I planned out my supplements for a trip to Glacier National Park, check out this reel here.

Let’s Work Together

Consistency looks different for everyone. If you’ve ever worked with me on nutrition services, or ordered through my Fullscript practitioner dispensary, you know I love creating simple, sustainable systems that actually work in real life.

If you’re curious about what supplement schedule might be best for your body, I’d love to connect with you. You can schedule a discovery call with me to talk through your unique needs and goals.

Nutrition Disclaimer

I am a Nutritional Therapy Practitioner. I do not diagnose, treat, or cure disease. The information shared here is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before beginning any new supplement or nutrition protocol.

Here are some other healthy travel related posts:

👉 How to Reduce Travel Bloat

👉 50 Healthy Travel Snacks & Recipes

👉 5 Ways to Stay Healthy While Traveling

Healthy Sweet Potato Shepherd’s Pie (Technically Cottage Pie!)

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

If you’re craving a warm, comforting meal that’s both nutrient-dense and family-approved, this Sweet Potato Shepherd’s Pie with ground beef and veggies is about to become a staple. It’s like shepherd’s pie meets a cozy fall casserole — but with a mineral-rich twist that supports hormone balance and energy.

This recipe is gluten-free and dairy-free friendly, making it perfect for anyone looking for a hearty, nourishing dinner without the heaviness of traditional casseroles.

💡 A quick note on naming: Traditionally, shepherd’s pie is made with lamb, while the beef version is technically called cottage pie. Since most people are more familiar with the term shepherd’s pie when it comes to beef, I’ve used that name here for easier recognition. But yes — if we’re being precise, this recipe is a cozy cottage pie with sweet potato topping.

🎥 Watch the Recipe in Action

I put together a quick reel walking you through this recipe step-by-step! Full disclosure: I filmed this during my period (hello, real life 👋), but that’s actually what makes this dish even more special — it’s loaded with nutrients that support your body during the menstrual phase.

Why This Recipe is Great for Your Menstrual Phase

If you’re into cycle syncing, you’ll love this:

• Sweet potatoes are rich in slow-digesting carbs and vitamin A, which can help support stable energy and replenish nutrients lost during menstruation.

• Beef and bone broth provide heme iron and zinc, helping to restore iron levels if you’re experiencing heavy bleeding.

• Coconut aminos + veggies bring in minerals and antioxidants to fight fatigue and support detox pathways.

When you’re on your period, your body craves grounding, nourishing meals — and this casserole checks every box.

Tips for Success

• Make ahead: Assemble the casserole up to 24 hours in advance, refrigerate, and bake when ready.

• Customize your veggies: Don’t be afraid to toss in mushrooms, corn, or zucchini for extra variety.

• Add protein variety: Swap ground beef for lamb or turkey depending on your taste (or hormone support needs).

Final Thoughts

This casserole is comfort food with purpose — warm, hearty, and designed to fuel your body through different phases of your cycle. Whether you’re deep into cycle syncing or just want a nutrient-dense dinner, it’s a dish worth bookmarking.

✨ If you try this recipe, make sure to tag me in your reel recreations so I can cheer you on in the kitchen!

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Sweet Potato Shepherd’s Pie

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

Servings: 4-6 Prep: 10 MIN Cook time: 40 MIN

Ingredients

Filling

• 1 white onion, diced

• 2 carrots, peeled and diced

• 4 cloves garlic, minced

• 2 Tbsp tomato paste

• 1 lb ground beef

• ½ cup beef bone broth

• 4 Tbsp coconut aminos (or 2 Tbsp Worcestershire + 2 Tbsp coconut aminos for less sweetness)

• 1 Tbsp Italian seasoning

• 1 tsp paprika

• 1 tsp salt

• 1 tsp black pepper

• 1 Tbsp arrowroot flour + 1 Tbsp water (slurry)

• ½ cup frozen peas

• ½ cup frozen green beans (or other mixed veggies on hand)

Mashed Sweet Potato Topping

• 2 large sweet potatoes, peeled and cubed

• 2 Tbsp grass-fed butter, ghee, or coconut oil

• ¼ cup milk of choice (dairy-free if preferred)

• ½ tsp garlic powder

• ¼ tsp smoked paprika

• Salt and black pepper, to taste

• Optional: shredded cheese for topping

For Serving

• Fresh parsley, chopped

Directions

1. Prepare the Sweet Potatoes

   • Place peeled, cubed sweet potatoes in a large pot of salted water.

   • Bring to a boil and cook 12–15 minutes, until fork tender.

   • Drain, then mash with butter (or oil), milk, garlic powder, smoked paprika, salt, and pepper. Set aside.

2. Cook the Filling

   • Preheat oven to 375°F.

   • In a 12-inch oven-safe skillet (cast iron works well), sauté the onion in a little oil for 3–5 minutes until softened.

   • Add ground beef, garlic, and carrots. Cook 5–6 minutes, breaking up the beef, until browned.

   • Stir in tomato paste, coconut aminos (or Worcestershire + coconut aminos), Italian seasoning, paprika, salt, and pepper. Cook 2–3 minutes to deepen flavor.

   • Add bone broth, slurry, peas, and green beans. Stir well and simmer 2–3 minutes until sauce thickens.

3. Assemble & Bake

   • Spread the mashed sweet potatoes evenly over the filling.

   • If using cheese, sprinkle on top.

   • Bake uncovered for 25 minutes, until lightly golden.

4. Serve

   • Garnish with fresh parsley and serve warm.

✨ Notes & Tips

• For a smoother topping, whip the sweet potatoes with a hand mixer.

• Swap in ground turkey or lamb for variety.

• Make ahead: Assemble the shepherd’s pie, cover, and refrigerate up to 24 hours. Bake as directed.

Sole Water

Sole water is a mineral-rich electrolyte solution made from natural salt and water, designed to support hydration, energy, and adrenal balance.

What Is Sole Water? Benefits, How-To, and Why It’s a Game-Changer for Mineral Balance

If you’re exploring ways to support your energy, hydration, and mineral balance naturally, you’ve probably heard of sole water (pronounced “so-lay”). This simple, ancient remedy is making a big comeback—and for good reason.

Sole water is made by saturating high-quality, unrefined salt (like Redmond Real Salt) in water until it can’t absorb any more. This creates a mineral-rich electrolyte solution that can support your adrenal health, hydration, and overall mineral balance.

Let’s break down the benefits, how to make it, and how it ties into your Hair Tissue Mineral Analysis (HTMA) results—especially if you’ve been told you have a low sodium-to-potassium (Na/K) ratio.

Benefits of Sole Water

💧 Natural Electrolyte Support
Sole water is packed with naturally occurring minerals like sodium, magnesium, calcium, and potassium—essential for hydration, nerve function, and muscle support.

⚡ Adrenal and Energy Support
For those struggling with fatigue, burnout, or brain fog, sole water may help regulate energy by supporting adrenal function, especially when taken first thing in the morning.

🧠 Improved Focus & Mood
Balanced minerals = balanced brain. Sodium plays a key role in nutrient transport and cellular communication, which affects mood, cognition, and mental clarity.

🦴 Digestive and pH Support
Sole may help promote stomach acid production and overall digestive health. It can also help alkalize the body thanks to the trace mineral content.

Sole Water and HTMA: A Smart Support for Low Na/K Ratios

If you’ve done an HTMA test and your sodium-to-potassium (Na/K) ratio is low, you may experience symptoms like:

• Fatigue or burnout

• Cravings for salt or sugar

• Trouble focusing or low motivation

• Blood sugar imbalances

A low Na/K ratio can indicate chronic stress or adrenal dysfunction. Since sodium is often depleted in this state, sole water is a gentle way to support sodium intake without overloading the system—especially when used in conjunction with a tailored mineral balancing plan.

It’s not a cure-all, but it’s a smart tool in your HTMA toolkit—especially when paired with other food-based mineral support.

Grab My Favorite Salt + Save

I recommend Redmond Real Salt because it's rich in trace minerals and free from additives or anti-caking agents.
Use my discount code ROOTS15 for 15% off your order at Redmond Life!

Curious About Your Mineral Levels?

HTMA (Hair Tissue Mineral Analysis) is a non-invasive test that reveals your body’s mineral and stress patterns. Whether you're dealing with fatigue, hormonal issues, or gut challenges, your mineral balance is foundational.

🧪 Want to see your own mineral blueprint?
Click here to learn more about HTMA testing and how we use it to create personalized nutrition and lifestyle plans from the roots up.

💧 Sole Water, Sweating & Mineral Balance
Did you know that your ability to sweat is directly tied to your mineral balance? Sodium and potassium are key players in hydration and cellular energy—both of which are measured on your HTMA (Hair Tissue Mineral Analysis).

If you struggle to sweat (even in a sauna or workout), it could be a sign your lymphatic system is sluggish or that your minerals are out of balance. Supporting your body with mineral-rich sole water can help restore hydration, open detox pathways, and make sweating feel natural again.

✨ Want to dive deeper? Check out our Lymph & Sweating Support Guide to learn how minerals and lymph health work together for better detox and energy.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Sole water is a mineral-rich electrolyte solution made from natural salt and water, designed to support hydration, energy, and adrenal balance.

SERVINGS: multiple | PREP TIME: 1-3 days

You’ll Need:

• 1 clean glass jar with a plastic or non-metal lid

• High-quality unrefined salt (Redmond Real Salt or Himalayan pink salt)

• Filtered water

Directions

1. Fill about ¼ of the jar with salt.

2. Add filtered water until the jar is nearly full.

3. Let sit for 12–24 hours. If the salt dissolves completely, add a bit more. You’ll know it's fully saturated when a little salt remains at the bottom.

4. Store at room temperature.

NOTES

1. Add ½ to 1 tsp of the sole to a glass of water first thing in the morning on an empty stomach. Adjust to your needs and taste.