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!

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. 

•

Warming spiced carrot pudding

I’ve been so into these deeply nourishing, traditional recipes lately. They feel so good in my body! This one is usually made with almonds and whole milk, but I don’t do well with dairy or almonds, so I substituted & it was delicious!

You’ll need:

3 c washed & chopped organic carrots

3 T ghee

1 t cardamom

1 t cinnamon

A few drops of stevia or dash of pure maple syrup

1 c milk of choice (I used a creamy walnut milk)

Pinch of sea salt

1/4 c soaked & rinsed organic brazil nuts

How to:

In a large saucepan, heat ghee and spices until fragrant. Add the rest of the ingredients and bring to a gentle simmer. Cover and cook until the liquid is absorbed. Add to a blender and blend until smooth. Taste for sweetness and add more sweetener if needed. 

Serve in bowls sprinkled with cinnamon.

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!)

 

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.

Toasted tigernut, sesame, & coconut porridge

This recipe is filled with the most nutrient-dense, delicious ingredients… and I’m just realizing that I probably haven’t ever explained why I love tigernuts so much?! Here are a few reasons I love them and use them frequently:

-while the name makes us believe otherwise, these little guys are not nuts at all! They are a root vegetable grown all around the world. Very high in magnesium, phosphorus, potassium, vitamins C and E, and a great source of resistant starch fiber.

-a great option for sluggish digestion and amazing for helping balance blood sugar—keeping you fuller longer. They also benefit your gut by acting as a prebiotic, stimulating the growth of good bacteria in the digestive tract.

-the taste is naturally sweet, similar to a mix of coconut + almond which allows you to use less sweetener in recipes that you add them to. 

Aside from all the amazing benefits of tigernuts, black sesame seeds are also a dense source of nutrition. They contain loads of antioxidants, amino acids, and are an especially rich source of macrominerals and trace minerals. 

Now you know a few reasons why you need to make this yummy breakfast!

Preheat oven to 350 F.

On a baking sheet, spread 1/2 c sliced tigernuts, 1/2 c coconut flakes, & 2 T black sesame seeds. Place in oven and stir every couple minutes until golden and fragrant.

Bring 2 c unsweetened coconut milk to a boil in a large saucepan. Turn to a simmer and add a few drops of stevia or a few teaspoons of coconut sugar to your desired sweetness. Add a pinch of sea salt and cinnamon, ginger + nutmeg to taste. 

Once the coconut & tigernuts are golden, add to saucepan and bring back to a boil (reserve a small handful to top). Stir constantly until soft & creamy & most of the liquid is absorbed. 

Pour into 2 bowls and top with extra toasted goodness, a drizzle of pure maple syrup, and fresh fruit.

 

chaga-carrot soup

It’s been a good minute since I’ve shared a recipe on here! Back to tell you about nature’s gold!

Focusing on gently cleansing and easily digested foods in February is greatly beneficial for our bodies. Transitioning to spring is a time to cleanse and renew and this simple meal helps us do just that! Carrots + ginger bring vitality to a sluggish winter body and rev up your digestive power! Carrots are also wonderful for immune & liver health. Chaga is king when it comes to mushrooms. Also known as “nature's gold”, chaga has the highest concentration of antioxidants in any mushroom and is beneficial for immune health and alleviating fatigue.

In a large pot, add:

2 c chopped carrots

1 c chopped celery

1 inch fresh ginger, peeled & chopped

Few pinches of black pepper

1/2 t sea salt

Enough bone broth or water to cover veggies

2 T dried chaga mushroom (optional, of course!)

-bring to a boil, then simmer until carrots are soft. Add to a blender along with 2 T evooo and blend until very smooth. Serve warm or chilled with a drizzle of evooo, freshly cracked black pepper and your favorite yogurt or protein on the side for a complete, wholesome meal.

Serves 2 

FIRE CIDER

a little something to save you this winter.

this powerful brew is a simple & effective way to stay healthy during these critical months!

a few spoonfuls a day will clear the sinuses, boost digestion, balance the overactive sweet tooth we tend to get in the cold months, and can help kick cravings for caffeine as well! it’s antibacterial, immune boosting, and energizing—just what we need right now!

to make, add the following ingredients in desired portions to a mason jar (try to source everything organic):

chopped ginger root

chopped turmeric root

chopped horseradish root

crushed garlic cloves

chopped onion

organic orange peel (i used dried)

black peppercorns

raw local honey (to taste)

-place a fermenting weight on top and fill jar with raw apple cider vinegar until everything is submerged. seal with a lid and set in a cool, dark place for 4 weeks, then strain.

-you can add more raw honey at the end to make it as palatable as you need. i like to store mine in the fridge once i strain it & take 1 T in the mornings with food. i also frequently use it as a simple salad dressing mixed with a little evooo! 

tahini maca fudge

holy moly. this is the creamiest, gooiest, most delicious treat.

maca has so many health benefits for men & women alike. it nourishes the endocrine system and helps with hormone balance as well as boosting libido!

whip this up in just 2 minutes:

1/4 c organic vanilla bean ghee, melted

1/2 c organic tahini (runny)

1 T organic maca (gelatinized is easier to digest)

2-3 T raw organic cacao powder (i used a cacao collagen protein in place of this to add some skin nourishing protein!)

1/4 t cinnamon

1/4 t cardamom

pinch of sea salt + organic stevia to taste

-mix all ingredients together well and pour into silicone moulds or a lined dish. place in freezer until firm & eat!

*store chilled or frozen

3 ingredient coconut squares

...they’re kind of addicting and the yummiest snack:

3 c unsweetened shredded coconut

1 1/4 c coconut oil-melted & whisked with vanilla stevia to taste

-line an 8x8 pan with parchment. in a large bowl, mix ingredients well and press evenly into pan. freeze until firm, slice, and enjoy!

-bonus: before freezing, press dried fruit such as mulberries, cranberries, or pineapple into top of bars for an extra sweet treat!

-protein bonus: add in several tablespoons of grass fed collagen peptides to give this treat a protein upgrade.

flourless breakfast cake with fresh nectarines

grateful to be back to the grind here in arizona and excited to share some new things i’ve been working on/researching/learning over the past 6 months. i love these wild times. they keep me on my toes, challenge me, and change me in necessary ways.

for now, really needing to remake this flourless breakfast cake with fresh nectarines that i created while in utah. it’s quite easy! 

how to:

in a large bowl—

4 organic pasture raised eggs

1 c organic cashew butter

1/4 c organic plain coconut yogurt

1/2 c vanilla collagen protein

1 t baking soda

1 t pure vanilla extract

few drops of vanilla stevia

-beat with a hand mixer until fully combined.

-preheat oven to 350°F and grease a 9” cake pan. smooth batter into pan and bake for 30 minutes.

-cool fully, remove from pan & top with fresh fruit. serve with yogurt for breakfast or dessert!

healing in a jar: BONE BROTH--upgraded

upgraded for immune & GI health/improving oral & gut microbiome!

i sliced up 2 red onions (antimicrobial) & added them to the bottom of my crock pot.
placed a whole, free-range, organic chicken on top & added a generous amount of:
sea salt + pepper
fresh rosemary & ginger chunks (GI health/antibacterial)
cloves (antimicrobial)
dried nettles (one of my favorite herbs. amazing for modulating the body's inflammatory pathways and supporting upper respiratory health. also contains many vital nutrients, vitamins, & minerals)
dried granulated orange peel (bitters bitters bitters! + inhibits pathogens)
4-5 c filtered water (about halfway up the pot)
i also threw in a bunch of other dried herbs i had on hand to enhance flavor. you can add any herbs/spices you enjoy.

-put the lid on and cooked on low for 16 ish hours. removed the chicken (the whole carcass should be falling apart at this point) and separated the meat from the bones (& fatty pieces that you can’t chew)—threw those back in the pot with the liquid and added more water to the top of the crock. covered and cooked on low another 8ish hours.
-eat/store the delicious, buttery meat and once the broth is done, strain out the bones/herbs/onions and save the broth in the fridge up to a week.

YUM. take care of your gutsss, mouth, & immune system!

salted chocolate chunk coconut pancakes

fluffy, sweet, & thick—everything you could want in a pancake!

quarantine has had me feeling some sort of meditative way. i’ve been pondering and studying so much and actually haven’t been in the kitchen a whole lot! but i had to share this stack with you & you only need about 5 ingredients!

how to:

-in a blender, add 3 T coconut butter, then fill blender with water to the 1 c line. blend until extra smooth. add in 4 local eggs, 1/2 c coconut flour, 1/2 t vanilla bean powder (or 2 t vanilla extract), 20 drops of omica organic stevia (optional), 1 t baking soda, & 1/2 t sea salt.

-blend until smooth and stir in 1/4 c chopped pure cacao paste (or chocolate chips of choice). bonus: cook in a hearty amount of vanilla bean ghee to take these to the next level (coconut oil/regular ghee work as well).

-serve with more ghee or nut butter, fruit, pure maple, or yogurt.

easy grain-free sandwich bread

baked the best loaf that sliced like butter! this will definitely be our new staple, easy grain-free sandwich bread.
holds together perfectly for toasts or sandwiches and is wonderfully moist.

preheat oven to 350°F & line + grease a glass bread pan.

in a blender add:
3/4 c warm water
10 organic local pasture eggs
6 T organic tigernut flour
1 c organic coconut flour
11/2 t baking soda
3/4 t sea salt
1/2 c evo avocado oil
1/4 c melted coconut oil
optional: “everything” seasoning or herbs/seasoning of choice

-blend until smooth & spread into loaf pan. bake for 60-70 minutes until edges/top begin to brown & toothpick comes out clean. cool completely, then remove from pan and slice. stores in fridge a few days, but i like to slice and freeze with parchment between each slice so it lasts weeks!
-enjoyed today toasted with scrambled eggs + greens, mustard & fermented veg. 

quick banana pancakes with chocolate coconut yogurt

mix:
2 T organic banana flour (GREAT resistant starch-essential!)
2 organic local pastured eggs
1 small organic mashed banana
pinch of sea salt
cinnamon, nutmeg, cardamom—to taste
1/4 t baking soda

-cook up in a skillet & eat while warm. topped with local kumquats, blueberries, chopped raw cacao paste, bee pollen, coconut yogurt, and a drizzle of lakanto maple syrup. & yes, i absolutely ate the whole batch myself!