salted dark chocolate TIGERNUT brownies

these brownies are dense, dark, and fudgy-just how I like them! 

tigernuts, despite their name, aren’t nuts at all; rather, they’re a small root vegetable. they accounted for as much as 80% of the diet of paleolithic peoples in Africa and the Mediterranean. their flavor is mildly sweet, similar to chestnuts, which makes them such a good partner for dark chocolate.  tigernuts are also particularly rich in resistant starch, a fiber, that acts as a prebiotic – nurturing the growth and proliferation of beneficial bacteria in the gut.
you can find tigernut flour online many places-Amazon is always my go-to. I've also seen it at sprouts market recently!

ingredients:

½ cup tigernut flour
1 tablespoon cacao powder 
1 tablespoon coconut flour
1 teaspoon vanilla bean powder
1 teaspoon finely ground sea salt

1/2 t baking soda

6 tablespoons ghee
½ cup coconut palm sugar
6 ounces cacao paste, chopped
3 eggs

-grease a 9-inch by 9-inch brownie pan, and heat the oven to 350 F.

-dump the tigernut flour, cacao powder, coconut flour, vanilla bean powder, baking soda and sea salt into a small bowl and whisk them together until thoroughly combined. set aside while you prepare the other ingredients.
-in a double broiler, melt the butter and sugar together. when the butter melts, whisk it into the sugar until it forms a smooth and uniform paste, then stir in the cacao paste. continue stirring the chocolate into the butter and sugar until it melts.
-immediately remove from the heat and beat in the eggs. the batter will stiffen slightly when the eggs are fully incorporated, then beat in the dry ingredients until they're thoroughly combined. pour the batter into prepared brownie pan and bake for 20 minutes, cool completely, and then slice and serve.

note: i served this with my homemade nut yogurt that i froze to turn into ice cream/frozen yogurt-yum! serve with your healthy ice cream of choice.

fluffy, probiotic rich coconut hemp-brazil nut yogurt

easy and so delicious-for those of you who don't tolerate dairy well, this nut based yogurt is a must!

1 c Brazil nuts
1/2 c hemp seeds
2 T collagen protein
2 droppers full vanilla stevia
1 c full fat coconut milk
2 c water
1 T lemon juice
1 capsule probiotics

-blend everything until very smooth. pour into a glass container and cover tightly. set in oven with light on for 24 hours. remove and chill before serving. will last 5-7 days in fridge.
-top with fresh berries and granola for the sweetest treat!

tigernut milk

tigernuts are a traditional food of spain and nigeria. they are rich in minerals and vitamins C & E, a great source of prebiotics, and have a flavor similar to chestnuts-nutty & sweet!

this recipe is easy to make and easily one of my favorite milks to date!

ingredients:
1 c tigernuts, soaked overnight
4 c filtered water
2 t cinnamon
pinch of sea salt
optional stevia to taste

-drain tigernuts and add to a blender with all other ingredients. blend for two minutes until very smooth and creamy. strain through a nut milk bag and chill before serving.

quick baked (or raw) sesame flax crackers

i am a sucker for a good healthy cracker...that crunch! these are loaded with beneficial fats, protein, and tons of fiber! easily my favorite cracker to make & eat.

ingredients:

1/2 c whole flaxseeds

1/4 c psyllium husk

1/2 c sesame seeds

2 T coconut aminos 

1/4 c apple cider vinegar

1/2 t garlic powder

1/2 t pepper

3/4 c water

3 T collagen protein (optional. this addition keeps them wonderfully pliable + packs some more gut-healing protein)

+option to add whatever seasoning you'd like. a few of my favorites: curry powder, Rosemary, thyme, Italian spices. 

-combine all ingredients in a large bowl. let sit for an hour to thicken. once liquid is absorbed, stir and see if you need to add a bit more to make it pliable. 

-preheat oven to 350F & line a baking sheet with parchment paper. evenly spread mixture onto paper 1/8-1/4" thick. using a metal spatula, score dough into squares. bake for 30-35 minutes until golden, then turn off oven and let crackers dry in the warmth. remove from oven & brake into pieces. store in an airtight container for up to 2 weeks. (alternatively you can dehydrate theses at 115F until crispy-this is my favorite way to go to keep all the good nutrients in-tact!)

-perfect for hummus dipping, soup pairing, on-the-go snacking, or salsa dunking! also, if you dehydrate until just slightly chewy still, and cut into larger pieces, they make a great raw sandwich bread!

raw lemon poppy seed white chocolates

the perfect filling, yet light snack on the go. replace those nasty m&m filled trail mixes, people! (are those still a thing?)

ingredients:
½ cup melted raw cacao butter
1/3 cup melted raw coconut butter
1/3 cup raw cashew butter
3 Tbsp raw coconut nectar or maple syrup (stevia to taste works well too!)
1 Tbsp organic lemon zest
¼ cup lemon juice
2 Tbsp poppy seeds

in the top of a double boiler, melt the cacao butter and coconut butter over low heat (being careful not to heat it above 118F degrees). add the cashew butter, sweetener, lemon zest and juice, and poppy seeds and heat until it is all melted together, whisking it until smooth. pour into molds, and set in the freezer for about 30 minutes until set. store chocolates in the refrigerator.

matcha overnight chia "noats" with berries

i love adding matcha powder into my breakfasts, whether i'm having a smoothie, tea, or something like this, it gives me that extra bit of energy to push myself in a workout or get things done around the house. matcha is also great for digestion, skin, detoxification, memory and concentration. i love this superfood! 

this breakfast is also loaded with lots of other beneficial fats & superfoods like the ultimate superberry schisandra. it's a quick and easy meal to whip up so you can have a healthy breakfast ready for you with no effort.

ingredients:

1 handful organic berries, fresh or frozen

1 cup nut milk or tea

2 tbsp chia seeds + 1 tbsp

1 tsp schisandra powder

4 drops stevia (to taste)

2 T shredded coconut 

2 tsp matcha powder (completely optional. if you prefer to keep completely stimulant-free, simply leave out)
1 scoop of your favorite super greens powder 

1/4 c macadamia nuts, chopped

-place the berries in the bottom of a jar and mash briefly with a spoon.

-place the tea or milk, 2 tbsp chia seeds, and all other ingredients in blender and blend until smooth. add the extra 1 tbsp chia seeds, give it a stir then pour the mixture over the berries. transfer the jar to the fridge and leave overnight.

-in the morning the mixture will have set. top with a few more berries (i added dried golden berries) and your choice of topping (seeds/ cacao paste/ bee pollen) and eat, straight from the jar.

how to grow your own sprouts at home + sprout salad with creamy pine nut dressing

do you know the amazing benefits of eating sprouts? do you know you can grow sprouts easily in your kitchen in just about 3 days? let me teach you!

first, the health benefits of sprouts make up quite an impressive list, and they include the ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, prevent neural tube defects in infants, protect against cancer, boost skin health, improve vision, support the immune system, and increase usable energy reserves.

now, how to? head to your nearest health food store (or Amazon) and grab a glass sprouting jar (like this one). pick what you want to sprout, it can be almost anything! my favorites are mung beans, broccoli seeds & sunflower seeds. make sure they are raw and organic sprouting seeds.

soak the amount of seeds/beans you'd like to sprout overnight, then rinse and drain. place seeds in sprouting jar and rinse twice daily, keeping the jar tipped upside down at a 45 degree angle draining into your sink. depending on what you are sprouting, they will be ready in 3 to 5 days. that's it! once mature, store them in an airtight container in your fridge. 

I add them to just about everything: smoothies, soups, salads, sandwiches, wraps, you name it! but, my very favorite way to enjoy them is plain, by the fist-full (:

this creamy & delicious dressing is sure to make even the pickiest of eaters enjoy this nutritious food!

1/4 c pine nuts

1/4 c lemon juice

1-2 garlic cloves

1 T ground flax

2 T water

s + p to taste

3-5 drops stevia 

-blend until smooth. pour over sprouts and toss. 

black bean lettuce cups with mango avocado pineapple salsa and lime cream

such a delicious, fast and easy dinner to throw together. and vegan + gluten free for those days you feel like going lighter!

-serves four luckies-

salsa:
1 cup mango, cubed
1 cup pineapple, cubed
2 avocados, cubed
1-2 teaspoons finely chopped jalapeño pepper
1/2 cup chopped onion
1 lime, juice from

-mix everything together well and set aside. 

beans:
2 tablespoons olive oil
1 c cherry tomatoes, halved
1-2 c cooked rice of choice (i used the beautiful jade pearl rice which ended up just turning brown anyway)

2 cups cooked black beans
1 teaspoon chipotle powder
1 teaspoon smoked paprika
1 teaspoon himalayan salt

-heat oil in a pan and sauté tomatoes for a few minutes. add the rest of the ingredients, stir well and cook until heated through. 

lime cashew cream:
1 cup cashews, soaked overnight, drained, rinsed
1 lime, juice and zest from
1 tablespoon liquid sweetener of choice or stevia to taste

pinch of sea salt

-add everything to a high speed blender and blend until very smooth. pour into a small plastic baggie.

-to assemble: add butter lettuce cups to a plate and fill with bean mixture, top with salsa, fresh cilantro and cut the corner off of the baggie with the cream to squeeze over top. enjoy!

easy peasy mediterranean salmon & potato salad

a quick and delicious salad you can throw together in minutes!

ingredients:

3lb small colorful potatoes, steamed until soft & halved

25 halved cherry tomatoes

8 celery stalks, chopped

6 T capers

1 large red onion, chopped

20 pitted kalamata olives

handful of freshly chopped basil

11/2 c cooked salmon, broken into chunks

-toss all ingredients together in a large bowl. in a separate bowl, mix together: 6 T evoo, juice of 3 lemons, s + p to taste, toss with salad and enjoy!

raw jam-filled chocolate dipped maca biscuits

a perfect weekend treat that you can feel great about because it will NOURISH your body. give yourself a little love today.

ingredients:

biscuit

2/3 cup shredded coconut 

2/3 cup raw cashews 

2/3 cup almond meal 

2 tbsp + 2 tsp rice malt syrup 

3 tbsp coconut butter 

1/2 tsp vanilla powder 

2 tbsp maca powder 

-combine all ingredients in a food processor and process until it easily sticks together. roll out on a piece of parchment paper and use a round cookie cutter to cut biscuit shaped cookies. place in freezer.

chia jam

1/2 cup frozen berries of choice (i used raspberries) 

5 drops of vanilla stevia

2 tsp chia seeds 

½ t psyllium husk powder

2 tsp lemon juice 

-combine all ingredients in a small sauce pan and bring to a simmer. cook on low for 5-10 minutes until thickened, stirring frequently. set pot in freezer to cool.

raw chocolate coating

1/4 cacao butter

1/3 cup raw cacao powder 

stevia to taste

-gently melt cacao butter in a dehydrator, oven, or double broiler until liquid. whisk in cacao powder and stevia and set aside.

assembly:

-place 1-2 T chia jam on to half of the biscuits and top with the other half. set in freezer until nearly firm, then dunk half of the cookie in dark chocolate mixture, set on parchment lined tray and place in the freezer to set. thaw 10 minutes before serving.

4 ingredients, 5 minutes: the best cabbage slaw

i'll keep this short and sweet, like the recipe! 

I'm loving this slaw right now, and have had it almost every day for lunch. add a little organic protein to it in the form of chicken or turkey, add it to sandwiches or wraps or serve it as a side. 

it is made with my favorite clean mayo that you can find here, or make your own!

ingredients:

1 small head red cabbage and 1 small head green cabbage (de-stemmed)

1 c baby carrots

1/2 c dried golden berries (or raisins or cranberries work here too)

1 c primal kitchen mayo (i like to add a splash of ACV also)

-using the shredding blade on my food processor, i shredded the cabbage and carrots in about 3 minutes, added to a bowl with the rest of the ingredients and tossed until combined. season to taste.

-lasts 1 week in fridge and is even better the second and third day!