The Dish On Healthy

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The Dish On Healthy

Easy & deliciously nourishing recipes that are gluten, dairy & refined sugar free! Real, Healthy, Un I am so happy that you are here & I hope you enjoy the food!

The Dish On Healthy tells the story of a life through food; it illustrates a person coping with autoimmune disease through an unprocessed diet. In the journey to eliminate gluten, dairy and refined sugars from my food, I created a variety of delicious alternative recipes and found my best self. I want to share with others that it's fully possible to eat healthy; while recreating all the food and

flavors you love. I share easy, make-ahead recipes that will change the way you and your family eat and view food. Because I believe eating healthy doesn't have to be complicated. xx

04/23/2026

On a pasta kick lately, and not mad about it. GNOCCHI ALFREDO + GARLICKY SPINACH 🥔🥬🧄🍝 This dish is both gluten-free and dairy-free; but you would never guess that. Used my trusty, homemade Cashew Alfredo, some sautéed garlicky spinach (but you can sub your fave greens like arugula or kale) mixed in with a store-bought potato and rice flour gnocchi. Grab the recipe deets below and give this amazing little sauce a try👇🏼👇🏼

Cashew Alfredo Sauce (DF)
1 + 2/3 cups raw cashews soaked (for ~4 hours or overnight)
1/2 tsp sea salt
1/2 tsp of coarse black pepper
3 large cloves of garlic, finely minced
3 Tbsp of nutritional yeast
1 + 1/4 cup water or bone broth (the latter takes it over the top! 💥)

Instructions 🌟🌟🌟🌟🌟
Cook the pasta of your choice and follow instructions on the package. I used potato and rice flour gnocchi; but any gnocchi will do. In your food processor, throw in all the sauce ingredients and process until it’s smooth and creamy. If you feel it’s too thick, add a pinch more water or broth and then blend again to adjust.

In a skillet or medium to large sauce pan, warm up 1-2 Tbsp of good olive oil. Add 4 cloves of finely minced garlic and when fragrant (1-2 mins) throw in about ~4 cups of tightly packed spinach and stir until it starts to soften. Add some cooked pasta and cashew sauce to the pan and give it a good toss. Top with coarse pepper, red pepper flakes, or fresh grated parm.

Hope you’re having a week evening, friends!👋🏻✨

04/06/2026

A good rice bowl delivers. Quick dinners ahead call for these blackened and slightly spicy SHRIMP BENTO BOWLS!🍤🍚🥒

Love to eat a little bit of everything at once; and this combo of steamed rice, edamame, cucumbers, carrots and sautéed BBQ shrimp is a quick dinner win! Save the shrimp recipe deets below and give this one a try!👇🏼👇🏼

Sautéed BBQ Shrimp Recipe
1 bag of raw, frozen shrimp peeled & deveined
2 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice
3 cloves of garlic, finely minced
1/2 tsp smoked paprika
1/2 tsp chili powder (optional) 🔥
1 Tbsp finely chopped Italian flat leaf parsley
~3 Tbsp of your favorite BBQ sauce

Instructions 🌟🌟🌟🌟🌟
Thaw your shrimp ~4 hours before cooking it. Once it’s (mostly) defrosted; run it under hot water and pat dry with a towel. In a large skillet or non-stick pan at medium/high heat, warm up your olive oil and when hot, add your shrimp. Cook for about ~2 mins then add the paprika, garlic and parsley. Cook for another 5 mins, when the shrimp turns nice and pink; you know it’s fully cooked. Right before you’re about to take it out; add your barbecue sauce and stir for 1-2 mins. Add spritz of fresh lemon juice and transfer to a bowl, enjoy warm with your favorite grilled or roasted veggies and a side of rice, farro or quinoa. 💚 #🍚

Hope you’re having a great weekend, friends!👋🏻✨

04/04/2026

NEW! I’m starting a Good Food Monthly Recap— a behind the scenes view of dishes 🍽️ 🎬 that didn’t make the gram. If you’d like to have a specific recipe, please comment below!👇🏼

From whole roasted branzino, to hearty pasta dishes to the fudgiest chocolate cake— March came and went and brought so many good meals and moments!
💚 🥗

03/31/2026

Love a good, protein-packed Spicy Poké Bowl!🍚🍣🥑🥦

I’ll eat my Poké with rice- always. On the side: steamed or roasted broccoli and avocado (for healthy fats) or mango and edamame are my favorite sidekick combos. There’s so many great, pre-made gut-friendly sauces on the market to go with this, but if you’d like to make your own marinade for the spicy salmon, here’s my go-to! Recipe deets below 👇🏻 🍚 💚

Ingredients 🌟🌟🌟🌟🌟
~ 1 pound sushi-grade salmon, sockeye or Alaskan salmon (you can either cube it or slice it, I like chunky slices)
1+ 1/2 teaspoon sesame oil
1/4 cup tamari or low-sodium soy sauce
1 + 1/2 teaspoon rice wine vinegar
1 teaspoon sriracha or chili crunch (I do 1 teaspoon each!🔥)

Mix well to coat salmon or tuna, serve and enjoy! If I have any chives or sesame seeds- they make the best garnish!

Have a great Tuesday!💚💚💚

03/29/2026

Continuing with my orzo series.. This versatile grain is an opportunity to introduce NEW and hearty recipes that still spell comfort! You have to try this ZUCCHINI & MUSHROOM ORZO SALAD! 🥒🍅🌱🍄 Delicious, super satisfying and you’ll want to dive in for seconds! Grab the easy recipe deets below👇🏼👇🏼 💚 🥗

Orzo Salad Recipe 🥗 serves 3-4
Suggested Greek-Style Vinaigrette
3/4 cup of good quality olive oil
1/4 cup white wine vinegar
1 Tbsp fresh lemon juice
1 Tsp of dried oregano
1/2 Tsp garlic salt
1/2 Tsp minced organic garlic
1 Tbsp of dried parsley
1/2 Tsp ground pepper
2 Tsp of honey or agave 🍯

Garlicky Mushroom Topping Ingredients
a handful each of crimini, sliced white, and/or shiitake mushrooms ~2 cups combined
1 Tbsp of good quality olive oil
sea salt and black pepper, to taste 🧂
2 Tsp of minced garlic 🧄
1 Tbsp finely chopped parsley (optional)
~2 Tbsp of tamari sauce or coconut aminos!
1-2 Tbsp of red wine, I love a good Merlot!

Instructions 🌟🌟🌟🌟🌟
The Orzo salad has 5 cups of cold, but cooked orzo (I cooked mine in bone broth, recipe on a separate post, I’ll share it on stories!🍲👌🏼🙃), 1.5 cups of finely chopped bell peppers in every color, 1.5 cups of halved raw zucchini rounds sliced in quarters, 1 tablespoon of fresh parsley and 2/3 cup of creamy feta chunks or crumbles, I always buy goat feta! 🌱 if you wanted to switch it up- grilled halloumi would take this salad over the top! 🔥

Mushroom Topping Instructions
In a skillet on medium-high heat, warm up your olive oil. Add the garlic and stir often as it burns quickly. Throw the mushrooms in, stir and season with sea salt, tamari and pepper. Allow them to sautée and soften ~4-5 mins. Finally, add your wine and scrape the bits and pieces off the pan, stir for an additional ~2 mins).

I like to toss the sautéed mushrooms into the orzo salad; as opposed to just adding them on top. I’ve recently started enjoying raw zucchini rounds and they give the salad the best crunch! Sort of like a radish; but a lot less pungent. You will love!💚

Hope you’re having a good evening, friends!👋🏻✨

03/24/2026

Honey Paprika Shrimp Tacos 🌮🍤🥑 paired with fresh guacamole and a creamy coleslaw with sumac, green onions and dill! I served these on grilled yellow corn tortillas with a side of hearty rice and pinto beans and a no-bake cheesecake with a sweet and tart strawberry coulis! It was the perfect Friday night at-home dinner. Grab the recipe deets below 👇🏼

Shrimp & Base Marinade Ingredients
1 bag of fresh or frozen (thawed) shrimp ~ 1 pound
2 Tbsp olive oil
1 Tbsp smoked paprika
1/2 Tbsp of honey (runny, low viscosity)
Juice of 2 limes
1/2 tsp garlic powder
1 teaspoon dry coriander
sea salt and pepper, to taste

Honey Lime Vinaigrette *use 1/2 to baste the shrimp as they’re grilling, and 1/2 to coat them post grill and right before serving!
1/3 cup fresh lime juice
1/3 cup olive oil
2.5 Tbsp honey
1 tsp Dijon mustard
1 tsp garlic powder
1/2 tsp sea salt
1/4 tsp ground black pepper

Method
Clean the shrimp: devein them (make a shallow incision along the back of the shrimp) as to pull out the black vein. Also, don’t forget to peel them or simply tug gently on the tail to remove the outer shell.

In a medium bowl: coat shrimp in olive oil, smoked paprika, honey, garlic powder, dry coriander, lime juice, sea salt and pepper and toss. Allow it to sit and soak marinade for 10 mins. (Get the grill ready and warm, in the interim).

Place the shrimp on the hot grill (or pan) and grill (or sauté) on each side for ~3 mins. Baste generously with honey lime vinaigrette when flipping. Remove from the heat and drizzle desired amount of remaining vinaigrette right before serving. Any leftover vinaigrette amounts may be stored in the fridge for up to 2 days and is great for coating grilled zucchini or bell peppers.

enjoy every taco bite!
🌮🌮🌮

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Pablo Munoz
3080 Yonge Street Suite 5034
Rockyshores Counselling