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Archives for September 2018

Pumpkin Spice Chia Pudding

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Pumpkin Spice Chia Pudding

Prep

Inactive

Total

Yield 2 servings

I had a heckuva morning--solo parenting after being up with my son who has a stomach virus. Got other two to school, helped my sick child get situated at home and then headed to an appointment. Somehow I managed to get everyone fed, even the dog, and then grabbed my breakfast which I ate in the car. It was so yummy and I was grateful I took 5 minutes the night before to make it!  Creamy, spicy, and not too sweet, this chia pudding has fall flavors and is hearty and filling. If you haven't tried chia pudding or aren't a fan, try this one. Chia seeds are a powerhouse of nutrition; healthy fats, tons of fiber which aid in digestion and gut health. 

I used all coconut milk in this recipe because I wanted the fats and because it is lusciously thick and creamy. You can substitute half almond milk or another kind of plant milk but it may not set up as much. 

Ingredients

  • 3/4 can coconut milk
  • 3 T. pure pumpkin puree (not pumpkin pie filling)
  • 1/2 tsp. vanilla extract
  • 1/4 tsp. pumpkin pie spice
  • a few drops apple cider vinegar
  • 2 T. chia seeds
  • teeniest pinch of sea salt
  • 4 drops stevia or 1 tsp. pure maple syrup
  1. Mix all ingredients in a small bowl. Taste and adjust sweetness or spices.
  2. Pour into two jars to take with you in the morning.
  3. Refrigerate overnight. (Or you can refrigerate the same bowl you mixed it in if you are not traveling.)
  4. ENJOY. 

Courses Breakfast, Dessert

Easy Chocolate Banana Muffins

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Easy Chocolate Banana Muffins

Prep

Cook

Total

Yield 12 muffins

I had three or four super ripe bananas and I knew no one was going to touch them. Two options: freeze them for smoothies or nice cream, or make banana muffins. We were headed out of town for the weekend so I threw these together in about 15 mins and they were a major hit!  Not too sweet, moist and a nice subtle chocolate flavor. They are gluten and dairy-free, and use only raw honey as a sweetener. If you want to get more chocolate flavor add 1/2 bag of dairy-free chocolate chips at the end for a super treat. They are also nut-free so make a great option for bringing to school! 

 (Also really good smeared with farm butter!)

 

A great and easy way to get the kids into baking! My little guy loved mashing the bananas!

Ingredients

  • 1 1/2 cups gluten-free flour blend (I use Bob's Red Mill 1:1)*
  • 3 T coconut flour
  • 2 tsp. baking powder
  • 3 T raw cacao powder
  • 1/2 tsp salt
  • 1 tsp. cinnamon
  • 3-4 ripe bananas
  • 3 eggs
  • 1/2 cup raw honey
  • 1 tsp. vanilla
  • 1/2 can coconut milk (stir to make sure it's not separated!)
  1. Preheat oven to 350 degrees.  Grease a 12 cup muffin tin with butter, coconut oil or spray (or use paper liners!).
  2. Mix flours, salt, cinnamon, baking powder and cacao powder in a medium bowl and set aside.
  3. Mash bananas (I use a potato masher) and add wet ingredients until well incorporated. 
  4. Add dry ingredients to wet and stir until just combined and not lumpy. 
  5. Use a 1/4 cup measuring spoon or small ice cream scoop to add batter to muffin tin. 
  6. Bake at 350 for 25 mins or until a toothpick inserted comes out clean.
  7. Cool and serve. Keep refrigerated. 

Notes

*There are many different kinds of GF flour mixes on the market. Bob's Red Mill 1:1 (blue packaging) is my favorite. But if you are looking for one to make I recommend this one. Just careful of nuts if that's an issue!

Courses Breakfast, Snack, Dessert

Quick Chocolate Coconut Mousse Parfait

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Chocolate Coconut Mousse Parfait

Prep

Total

Yield 1 serving

This is really a doctored up yogurt parfait. Perfect for a quick elegant dessert or a fun and healthy breakfast. It's tangy, creamy and delicious! 

Ingredients

  • 1 c. plain coconut yogurt (I used Anita's)
  • 1 T + 1 tsp. raw cacao powder
  • 1 1/2 tsp. monkfruit sweetener*
  • 1/2 tsp. pure vanilla extract
  • 1/2 cup sliced strawberries or raspberries
  • 1 tsp. cacao nibs (optional)
  • 1 tsp. shredded coconut (optional)
  • 1 tsp. hemp seeds (optional)
  1. In a small bowl combine yogurt, cacao powder, sweetener and vanilla. Stir to combine and taste for sweetness.
  2. Spoon 1/2 into a glass, layer strawberries and top with mousse and more strawberries.
  3. Sprinkle shredded coconut, cacao nibs and hemp seeds on top. 
  4. Serve immediately or refrigerate. 

Notes

*I used Lakanto Monkfruit sweetener to keep it low-carb for ketogenic eaters. You may substitute honey or maple syrup for sweetness but make sure to taste and adjust as you go!

Courses Breakfast, Dessert

 

Breakfast Chocolate Milk

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Breakfast Chocolate Milk

Prep

Total

Yield 2 servings

My kids are really obsessed with this "chocolate milk", they want it every morning. It's super healthy and delicious so they are ready for a busy school day. Omit the eggs if you don't have super high quality organic eggs. You can double the hemp seeds for added protein and fat. 

For Vanilla milk, double the vanilla and omit the cacao powder.

Ingredients

  • 1.5 Cups milk (whole cow's, almond, cashew, Ripple, etc)
  • 2 T hemp seeds
  • 2 organic eggs
  • 1 heaping T raw honey* 
  • 2 scoops collagen peptides (I like Vital Proteins)
  • 1 heaping T raw cocoa powder
  • 1 tsp. vanilla extract
  • 3 ice cubes

Instructions

  1. Blend all ingredients in a blender. 
  2. Taste for sweetness and adjust if necessary.
  3. Serve!

Notes

Nutrition Info calculated using whole cow's milk.

*Raw honey not appropriate for kids under 1 year. 

May substitute 2-3 pitted medjool dates, but I have not tested the recipe with those. 

To make Keto, may sub in stevia, though the taste will be different!

Courses Breakfast, Beverage

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

Calories 348

% Daily Value

Total Fat 17 g

26%

Total Carbohydrates 22 g

7%

Sugars 21 g

Protein 26 g

52%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Lemon Blueberry Pie Smoothie

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There is something about lemon first thing in the morning. It’s bright, refreshing and wakes my tongue up! I created this smoothie because I hadn’t gotten shopping in a while and I didn’t have much in the house. Frozen wild blueberries and lemons, plus some healthy fats, greens and protein make this great way to start your day. Feel free to play around with the ingredients to make it your own! Like walnuts or cashews in your smoothies? Add ’em in!

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Lemon Blueberry Pie Smoothie

Prep

Total

Yield 1 serving

Ingredients

  • 1/2 C. frozen wild blueberries
  • 1 scoop vanilla plant-based protein powder
  • Juice & Zest of 1 lemon
  • 1 tsp. raw honey
  • 1 tsp. coconut oil
  • 2 T. hemp seeds
  • 1 C. water or raw coconut water
  • 1 C. fresh or frozen spinach or other leafy green
  1. Place all ingredients in a high-speed blender. 
  2. Blend and taste for sweetness. Add more liquid if needed.
  3. Pour into glass and enjoy!

Notes

Some plant protein powders are hideously gross, so make sure you find one that tastes good. (I like Amazing Grass Protein Superfood.) If you can't stand them and aren't vegan, you can add 1 or 2 organic pastured eggs in its place + 1 tsp vanilla extract. 

Courses Breakfast, Snack