Easy + healthy single serving apple crisp

Perfect balance of protein/fat/carbs for a nourishing breakfast or afternoon snack! Nut + grain free but you can sub any of the seeds for other nuts or rolled oats. I change it up every time and just use what I have on hand. That juicy sweetness in the bottom of the last pic is like warm apple syrup!!

Preheat oven/toaster oven to 375°F.

In a bowl, add:
2 T hemp seeds
2 T pumpkin seeds
1/4 c coconut flakes
2 T cacao nibs
1 T chia seeds
1/4 c vanilla protein of choice
1 T melted ghee whisked with 2 T water and a few drops of stevia or pure maple syrup to taste
1/2 t cinnamon
Pinch of nutmeg, cloves & sea salt
-mix well. 

Chop 1 organic apple into bite-sized pieces and place in the bottom of a small oven safe dish. Evenly spread mixture over top and cover and bake for 30 minutes, then uncover and let the top golden for another 5-10 minutes-watch it closely so it doesn’t burn! Cool and eat! We shared this with a jar of @thecoconutcult plain yogurt on the side for Sunday brunch.

Fresh Summer Salad

I’ve been fully addicted to this salad lately. And it’s even better days 2, 3, 4. Ate it with roasted wild caught salmon today! 

All local farmers market ingredients make it 10x better too!

Grape tomatoes (cut them in half if you’re not lazy like me)
Mini cucumbers
Red onion
Parsley
Dill
Apple cider vinegar
Organic extra virgin olive oil
Sea salt
Black pepper
-mix well and refrigerate. 

Baked Blueberry Chia Oatmeal Squares

Haven’t posted a recipe in forever but had to share these cause they were so good!!

High protein and fiber to fuel you for hours + so chewy and delicious. Perfect for a sit-down breakfast or a snack on the go. (Especially great for you breastfeeding mamas cause it’s an easy one-hand meal when needed, plus the oats are great for milk supply!) they only take minutes to make up:

3 cups filtered water
2 cups organic oats
1/2 cup vanilla protein powder
1/4 cup unsweetened shredded coconut
3 tbsps flax Seed
3 tbsps chia seeds
Few drops of vanilla stevia
1/2 cup frozen blueberries (or fresh)
Few pinches of sea salt
2 t medicinal mushroom powder blend (optional)
1/2 t cardamom

Preheat the oven to 350°F and line a medium glass baking dish with parchment paper. In a mixing bowl, gently combine all the ingredients, folding in the blueberries last. Transfer to the baking dish and bake about 45-50 minutes. Cool, slice, and serve.
I had it with my favorite chocolate coconut yogurt, fresh blueberries, & a drizzle of pure maple!
Store in an airtight container in the fridge up to 5 days or freeze in individual containers for easy snackin!

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.

 

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!

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.

 

Roasted cauliflower steaks with local greens and tahini sauce

The perfect winter vegetable dish!

Slice one large head of cauliflower into 1/4” steaks. Place on a parchment-lined baking sheet and drizzle with evo avocado oil & coconut aminos. Roast in an oven preheated to 400°F for 20 minutes, then flip and roast until browning.

In a blender, add:
1 clove garlic
Juice of 1 lemon
Pinch of sea salt
1/3 c raw organic tahini

-blend until smooth (add water as needed to desired consistency).

Once cauliflower is done, add a large handful of local greens to the top and roast a few more minutes.

Plate steaks and drizzle with tahini sauce + top with fresh parsley. Serve sprinkled with a few baruka nuts for a little crunch and your protein of choice on the side for a well balanced meal.

We ate with lemon roasted salmon + drizzled the tahini sauce over everything and it was amazing.

greek artichoke cauliflower rice salad

Post workout outside fuel.

10/10 recommend this lunch: Greek artichoke cauliflower rice salad

2 c riced cauliflower
1 c chopped artichoke hearts
1 c grape tomatoes
1 large cucumber, chopped
1/4 c olives
1/2 c chopped parsley
1 minced clove of garlic
1/4 c evooo
Juice of 1-2 lemons
S + P to taste

Mix all ingredients well. Serve with roasted salmon or chicken &/or pressure cooked chickpeas + ate with flax crackers on the side!

Tip: you can make this in a big batch and have quick meals for several days! Serve in a wrap to switch it up. 

flax milk

been loving this flax milk for all things lately. especially with granola and in my morning “latte” to make it extra creamy. it also packs some healthy fiber and fats making it ideal morning fuel!

it’s so simple and fast to make. + you can easily adjust the flavor to your liking!

to make:

add 1/3 c ground organic flaxseed (or 1/4 c whole flax) to a blender with 3 c filtered water & a pinch of sea salt. blend on high for 15-20 seconds (no more).

set in fridge for 10 minutes and your milk will separate into 3 layers. after 10 minutes, scoop off the top layer and either throw away or use in baked goods/granola (a perfect egg replacement!). add spices/sweetener as desired and blend another 30 seconds. i love to add vanilla bean powder, organic stevia or a few dates, and cinnamon + nutmeg!

-store in fridge 2-5 days and shake before using.

*note: as you’ll see in the second picture, more flax fibers will settle at the bottom as it sits. i like to keep these in because 1: i like the extra fiber & 2: i’m too lazy to strain it! but you can take an extra step and strain through a nut milk bag if desired.

this milk is seriously soooo creamy and delicious. i can’t believe i’m just discovering it!

low carb + sugar free carrot cake

1/2 carrot cake, 1/2 cheesecake!

had a random craving for carrot cake the other day and this made all my dreams come true. dev’s too. he’s been digging in with me!

the right kind of fats in the fall are essential.

one of the best fats to nourish your body in autumn is ghee. although ghee is made from butter, it is lactose free which makes it easier on digestion for those sensitive to dairy, and very beneficial to health. plus it has a high smoke point, making it great for cooking and baking!

personally, i love the taste much more than butter. & vanilla bean ghee makes desserts so delicious!

for the base, in a large bowl add:

3/4 c coconut flour

2 c runny nut butter sweetened with organic stevia to desired sweetness (i did a mixture of tahini & macadamia nut butter)

1/2 c shredded organic carrots

1/4 c melted vanilla bean ghee

1/2 t nutmeg

1 t cinnamon

1/4 t sea salt

1/4 c vanilla grass fed collagen protein

-mix well, taste for sweetness & add more if needed, along with a bit of water to form a thick dough-like consistency.

-line an 8x8 glass dish, or a 9” springform pan with parchment and press mixture evenly into the bottom. place in fridge.

for the vegan cheesecake layer, add to a blender:

4 c raw organic cashews, soaked for 8 hours and drained

1/4 c coconut oil

1/2 c lemon juice

1/3 c filtered water

1/4 t vanilla bean powder

pinch of sea salt

organic vanilla bean stevia to taste

-blend until extra smooth & creamy. taste & adjust sweetness as needed.

-pour evenly over cake and refrigerate or freeze until firm before slicing. i topped with dried orange peel + bee pollen and a few mulberries before serving.