Quick banana muffins for toddlers

Probably saint’s favorite banana bread recipe so far! 

Moist, mess free (bonus), and high in protein + fiber + resistant starch

2 ripe bananas-mashed

1/2 c organic green banana flour

1/2 c organic vanilla protein powder (I used just ingredients)

2 T ground organic flaxseed

3 organic local eggs

1 c nut milk of choice

1 tsp cinnamon

-Mix all ingredients together in a bowl and pour into lined muffin tins. Bake at 350°F for 16-20 minutes or until cooked through and golden brown. Makes 12. Store extra in freezer!

gut nourishing chicken soup

Quick & easy gut nourishing chicken soup--make extra & freeze for a chilly day!

Throw everything in an instant pot:

4-5 organic pasture raised chicken breasts (frozen. If thawed, reduce cooking time)
2 c celery, chopped
2 c carrots, chopped
3 cloves minced garlic
1 large onion, chopped
Big chunk of grated ginger
Big chunk of grated turmeric (I just watch and grate these-no peeling needed!)
3 T 100% grass fed organic ghee
5-6 c organic grass fed bone broth
Sea salt & pepper to taste
3 T acv

-set to cook on high pressure for 35 minutes and let pressure release naturally. 
-shred chicken in pot and mix in 3 c arugula or baby kale while still hot. Cool a bit & serve!
Tip: babies/toddlers love the chicken + soft carrots!

strawberry-banana smash cake with cream cheese frosting

Sainty is ONE and this healthy strawberry-banana smash cake with cream cheese frosting was so yum! Although he didn’t end up eating it until the next day cause he was too excited to swim! So we shared a piece for breakfast (:

Preheat oven to 350°F.

In a large bowl, mix:

1/2 c tigernut flour (any flour you prefer also works here!)
1/2 c just ingredients strawberry protein powder (any protein powder works here as well. I’ve made this recipe with vanilla collagen protein and it was delicious)
1/4 t baking soda
1/4 t baking powder
1/2 t cinnamon

-mix well. 

In a blender add:
2 organic (local, pasture raised is best!) eggs
1/2 t vanilla
1/4 c melted grass fed vanilla bean ghee, (butter or coconut oil also work!)
2 very ripe bananas

-blend until smooth. Add to dry mixture and mix well.
-smooth evenly into a greased + lined cake pan (I used a small 8” one, you can double the recipe and make a bigger one!) bake for 35-40 minutes until top is golden brown and a toothpick inserted into center comes out clean.

Frosting: (note: I didn’t have cream cheese when I made it this time around. Check my stories highlight “sainty’s eats” for the delicious yogurt frosting I made instead!)

Beat together the following:
2 oz organic cream cheese (DF if needed. I use & love the miyokos brand which is organic and just cashews, coconut, and cultures), room temp
1 T organic vanilla bean ghee, melted
4 T vanilla collagen protein powder
Pinch of sea salt

-spread evenly on top of chilled cake and store in fridge. Top with fresh berries!

POSTPARTUM FREEZER FOOD PREP

The breakdown:

•Butternut-mushroom bone broth soup
•Italian minestrone three bean soup
•Vegetarian chili with carrots, parsnips, and arugula
•Cooked grass fed ground beef + heart + liver
•Insta pot shredded organic free range chicken
•High protein chocolate chia pudding
•Deep chocolate banana muffins with chocolate chunks and raspberries (feeling like chocolate is going to be an important part of my postpartum. Ha!)
•Apple streusel muffins (these two muffin recipes have already been posted recently to my feed, so I won’t include them here)
•Protein + fiber + fat balls (for a quick and necessary nourishing snack while nursing)

**I tried to be very intentional about the ingredients in each of these to specifically nourish my body the way it will need postpartum + nursing (but they all can obviously be delicious + nutritious meals for the whole family whether or not you’re pregnant!). Lots of protein, fiber, and healthy fats. Mineral rich bone broth. Immuno-modulating mushrooms. And, of course, healthy treats!
**I froze each meal/snack in individual servings so they’re easy to take out the night before and thaw in the fridge.

-RECIPES-

Butternut-mushroom bone broth soup:

In a blender, add:
1 large (about 2 cups) cooked butternut squash flesh (I just stick the whole thing in the oven at 375°F until pierced easily with a fork, then pull it out, let it cool, cut in half and remove the seeds, then scoop out the flesh into your blender)
1 T medicinal mushroom powder from healthforce (this is a mix of about 10 different immuno-modulating mushrooms and it’s totally optional)
2 c organic grass fed bone broth
1/2 t sea salt
1/2 t black pepper
Dash of acv

-blend until smooth. I’ll probably eat with some sheep yogurt for added protein!
Makes 4-5 servings

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Italian minestrone three bean soup:

In a large pot on the stove, heat 3 tablespoons extra-virgin organic avocado oil. Add one chopped onion and sauté a few minutes. Then add:
3 c organic grass fed bone broth
2 c chopped carrots
2 c chopped celery
2 c chopped kohlrabi (or other root veg of choice)
3 c arugula or chopped kale
2 c whole cherry tomatoes
1 t sea salt
1 T fresh rosemary

Bring to a boil, then cover, turn the heat down and cook for one hour on low. Remove from heat and I stirred in six jars of Jovial beans—a mix of kidney, borlotti, and cannellini. I love these beans because they are packaged in glass and soaked + pressure cooked which greatly reduces the properties that can make it difficult for our bodies to digest them. I couldn’t really eat beans before trying these, but beans are sooo nutritious especially for growing tiny humans… so I’m grateful I found a way to consume them without them hurting my stomach!
Makes 8-10 servings

•

Vegetarian chili with carrots, parsnips, and arugula:

In a large pot on the stove, heat 3 tablespoons extra-virgin organic avocado oil. Add one chopped onion and sauté a few minutes. Then add:
3 minced garlic cloves
2 c chopped carrots
2 c chopped parsnips
3 c arugula
2 c whole cherry tomatoes
3 c organic grass fed bone broth
2 t sea salt
1 T chili powder
1 T cumin
1 t smoked paprika
1 t coriander

Bring to a boil, then cover, turn heat down and cook for one hour on low. Remove from heat and I stirred in six jars of Jovial beans—a mix of kidney, borlotti, and cannellini.
(See note from previous recipe)
I will be enjoying this with plain yogurt, fresh cilantro, green onions, and my favorite healthy tortilla chips!
Makes 8-10 servings

•

(for my meats, I just cooked up a bunch of organic + grass fed meats and froze them in individual portions that I can pull out and put in soups/salads etc. when I need extra protein)

•

Single serving protein chia pudding:

(I made 4 of these to freeze in individual servings)

In a bowl, mix 3 T chia seeds with 1/2 c milk of choice (I used flax milk). Then whisk in 1/4 c protein powder (I used chocolate Just Ingredients protein powder), dash of cinnamon, ginger, and cardamom, and a few drops of stevia to taste.
Mix well and let sit covered overnight in fridge.
For breakfast the next day, mix it all up one more time and eat with your favorite yogurt, berries, tahini, and cacao nibs. 

•

Protein + fiber + fat balls:

In a large food processor add:
2 c organic chocolate protein powder (I used a mix of Just ingredients chocolate and Further Foods chocolate collagen! If chocolate isn’t your thing, vanilla would be delicious too!)
1/2 c raw organic tahini
Few drops of vanilla stevia
2 c unsweetened coconut flakes
1/2 c organic brazil nuts
1/2 c chia seeds

-blend/pulse until it all comes together well. Roll into balls and set on a parchment-lined tray. Sprinkle with flaked sea salt and set in freezer or fridge overnight. Store chilled/frozen. 

•

grain-free apple streusel muffins

 

Okkkk these are actually one of the yummiest things I think I’ve made in a long time. I could easily eat 3 a day!

So moist and perfectly sweet, yet perfectly healthy enough to enjoy any time of the day!

You’ll need:

3 eggs

1 finely grated organic apple

2 c tigernut flour (almond or gluten free flour works too)

1 T lemon juice

1/4 c 100% pure maple syrup (lakanto syrup to keep these low sugar)

2 T melted organic vanilla bean ghee

1/2 t baking soda

1/2 t sea salt

1 t cinnamon

Preheat oven to 350°F. In a large bowl, whisk eggs well. Add apple, lemon juice, maple syrup, and ghee and whisk to combine, then add the rest of the ingredients and mix well.

Streusel:

1/2 c sliced tigernuts (or gluten free rolled oats)

3 T room temp vanilla bean ghee

Dash of cinnamon + sea salt

1/4 c organic coconut sugar or monk fruit

Mix all ingredients until combined (use hands if needed).

Line a 12 muffin tin with paper liners and add batter, then a spoonful of streusel to top. Bake for 20-25 minutes & cool before eating.

Store in fridge up to 4 days.

HOMEMADE HEALTHY BAGLES

Gluten free

Vegan

5 easy ingredients

Free of all allergens, binders, and crap (:

These actually taste wayyy better than they look (maybe cause I made them during a bout of insomnia at 4 am) and are definitely worth making!

I ate one savory for lunch with miyokos DF cream cheese, local microgreens & tomatoes + flaked sea salt!

You’ll need:

1 c sprouted buckwheat flour (or regular gluten free flour)

1 c tigernut flour (or almond flour)

2 T baking powder

2 c thick coconut yogurt (I used plain culina, but thick organic Greek yogurt works too)

1 t sea salt

How to:

Preheat oven to 400°F & line a baking tray with parchment.

In a large bowl, whisk together dry ingredients. With a wooden spoon, mix in coconut yogurt.

Flour your hands a bit and knead the dough with your hands until it’s well formed.

Transfer dough to a lightly floured parchment paper and cut into 8 equal pieces.

Roll each piece into a ball, and then into a rope and form a bagel shape with the rope.

Place each bagel on the lined pan and brush with a bit of plant based milk + sprinkle with seasoning of choice (I did half savory/herbed & half sea salt + black sesame seeds).

Bake for 45 minutes, then turn the oven off and leave the bagels in for another 15 minutes. Cool completely before cutting.

Store in a sealed container in the fridge for up to 4 days.

Another favorite way we have enjoyed them is toasted with the same DF cream cheese + homemade jam.

 

Quick single serving bone broth soup

Quick single serving bone broth soup to nourish the gut, skin, & baby!

Heat 1 c homemade bone broth (or high quality organic bone broth) on the stove. Throw in any leftover chopped veggies from the fridge & simmer until soft. Add a splash of apple cider vinegar and bring to a boil. Crack in 2 organic local eggs + add a handful of hearty greens. Cover and cook until eggs are done to your liking.

Transfer to a bowl and season with sea salt, black pepper, and herbs.

Had this for breakfast this morning! So yummy and satisfying.

 

roasted delicata & carrot salad with dried persimmons & creamy pesto

This microbiome-loving roasted delicata & carrot salad with dried persimmons & creamy pesto was amazing! All the diversity for a healthy gut and thriving hormones.

To make:

Wash & chop 1 small delicata squash & 1 large carrot. Lie out on a parchment-lined baking sheet and drizzle with evo avocado oil, fennel seeds, sea salt, and black pepper. Roast at 400°F for 30-40 minutes until the tops are beginning to crisp.

In a large bowl, toss a few handfuls of local greens with 1/4 c pressure cooked beans (optional for even more diversity, protein, + fiber!) and primal kitchen pesto mayo (so yum) or your favorite homemade pesto sauce.

Transfer to a serving bowl, top with roasted squash + carrots, sprouted pumpkin seeds, and dried persimmons (they add some caramel-y chewy goodness… but any fresh/dried fruit would work here. Dates or fresh pomegranate seeds would be delicious too!)

 

gingerbread-flax muffins with homemade dairy free eggnog

Missing the holidays yet??

Made some healthy gingerbread-flax muffins with homemade dairy free eggnog and yeahhhh still hits the spot mid-Jan!

Both these recipes are a must. Easy to make and nourishing for body + soul!

GINGERBREAD MUFFINS

(Technically these are keto but mostly just healthy and easily digested! Also egg free!)

Preheat oven to 375°F and line a 12 cup muffin tin with paper liners.

In a mixing bowl, add:

1.5 c unsweetened nut milk of choice

40 drops of organic vanilla stevia

1/4 c melted organic coconut oil or vanilla bean ghee

1 c freshly ground flax seeds

2 t vanilla extract

-mix well and set aside for 10 minutes to allow the flax to gel up.

In a separate bowl, mix:

1 c vital proteins vanilla collagen creamer (or your fav vanilla protein powder)

1 c coconut flour

1 T organic ginger powder

1 T organic cinnamon

1/2 t nutmeg

1/2 t cloves

1/2 t allspice

1/4 t sea salt

-mix well, then mix in wet ingredients until combined well (oh and I stirred in 1/2 c organic cacao chips cause chocolate makes everything better??). Scoop evenly into 12 muffin wells (option to sprinkle the tops with chopped pecans & coconut sugar!), and bake 35-40 minutes until a knife comes out clean and the tops are firm to the touch. Cool completely.

EGGNOG

(Dairy free but sooo creamy and delicious you wouldn’t even know it. Also a high protein/no sugar snack!)

3 c organic unsweetened non-dairy milk of choice

1 c raw organic pecans

1/4 c vital proteins vanilla collagen creamer (or your favorite vanilla protein powder)

1 t vanilla extract

1 t ground nutmeg

1/4 t cinnamon

Pinch of sea salt

Vanilla stevia drops to desired sweetness

-add all ingredients to a blender and blend on high until very smooth. Serve chilled or gently heated on the stove to a toasty treat!

Fish pie with creamy parsnip mash

More comfort food but making it extra nourishing for the sweet boy I’m growin! This is kind of a twist on shepherd's pie and was sooo creamy and delicious. I used 2 4oz fillets of wild caught salmon but you can use any fish you like.

How to:

Preheat oven to 400°F.
Wash & chop 3 large parsnips and steam in a large pot until soft.

To a blender or food processor, add:
steamed parsnips
1 T organic ghee
1/3 c organic DF cream cheese (I used miyokos brand)
1/3 c organic plain yogurt of choice (I used sheep yogurt but coconut yogurt or plain Greek yogurt works too!)
1 T fresh chives, chopped
Pinch of nutmeg
Sea salt to taste
-blend until very smooth.

In a large pan, add 1/2 chopped onion and sauté in 1 T ghee until soft. Then add in 2 c grated zucchini, 1/2 c full fat coconut milk, 1 T fennel seeds, and zest + juice from 1 lemon. Simmer for 5 minutes. Season with sea salt.

Set 2-3 wild caught fish fillets in the bottom of a small casserole dish and pour zucchini mixture on top. Spread the parsnip mash evenly over the top of the dish and bake for 40 minutes. Sprinkle with fresh parsley and serve.

Healthy classic chocolate chip (+ “oatmeal” chocolate chip) cookies

Because it’s what we needed just before the holidays (:

Egg free + vegan + easy. I made one batch regular & added 1 c sliced tigernuts to the other (you could also add 1 c gf rolled oats instead) and danggg they turned out good. Served with ice cold homemade nut milk.

You’ll need:
2 c organic sprouted buckwheat flour (or 2 c blanched almond flour + 1/4 c arrowroot powder to keep them grain free)
1 t baking powder
1/4 t sea salt
1 t vanilla
8 T pure maple syrup (or lakanto maple syrup to keep these sugar-free)
2 T coconut oil, melted
1/4 c coconut milk (+ more if needed)
1/2 c chopped cacao paste or healthy chocolate chips of choice (I added a little more than this…cause chocolate)

How to:

Preheat oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, combine dry ingredients well, then whisk in melted coconut oil and syrup. Mix in milk & vanilla until combined well (adding a bit more milk if it is too dry). Fold in chocolate chips.

Roll into 12-16 balls and place on cookie sheet, flattening lightly into a cookie shape. Bake 12-15 minutes until golden.