Simple Homemade Trail Mix

October 18th, 2018 | no comments

It’s 4:00 pm. Lunch was at noon and dinner isn’t until 6:00. Your stomach starts to growl and history shows that when you ignore it and try to wait it out until dinner, you always end up eating an extra helping (or three) of this or that (usually not salad). 

If you aren’t prepared with a healthier snack, let’s be honest, no matter how pure your intentions, you will absolutely grab a handful of M&Ms or salty chips. This is one of the easiest recipes I can share with you to help keep your hunger under control until meal time. It offers the perfect combo of sweet, salt, and crunch!

NOTE: Trail mix is extremely easy to overeat…I know, been there, done that! Set yourself up for success and use a 1/4 cup measuring cup as your serving spoon, portion into a small cup, then close the lid and put it away! I always leave the measuring cup in the container with the handle facing upward. 

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Simple Homemade Trail Mix
If you aren't prepared with a healthier snack, let's be honest, no matter how pure your intentions, you will absolutely grab a handful of M&Ms or salty chips. This is one of the easiest recipes I can share with you to help keep your hunger under control until meal time. It offers the perfect combo of sweet, salt, and crunch! 1 Earthfood per serving: ♥
Servings
1/4 cup servings
Ingredients
  • 4 cups assorted raw, unsalted nuts (if you want a little salt, you can make one of the cups a lightly salted nut) Any variety will do (bonus points for choosing sprouted nuts): almonds, cashews, pecans, pistachios, walnuts
  • 1 cup unsalted seeds (sprouted if possible) I like pumpkin seeds (pepitas) or sunflower seeds
  • 1/2 cup unsweetened dried fruit (Made in Nature is a good choice since they don't add sugar) Try goji berries, blueberries, dates, apricots, raisins, cranberries, cherries, figs, golden berries, plums, mangoes
  • 1/2 cup dark chocolate chips I like the Equal Exchange brand; For dairy-free, use Enjoy Life brand
  • 1/4 cup cacao nibs I like the Navitas brand
  • 1 cup organic, unsweetened coconut flakes Let's Do Organic brand
Servings
1/4 cup servings
Ingredients
  • 4 cups assorted raw, unsalted nuts (if you want a little salt, you can make one of the cups a lightly salted nut) Any variety will do (bonus points for choosing sprouted nuts): almonds, cashews, pecans, pistachios, walnuts
  • 1 cup unsalted seeds (sprouted if possible) I like pumpkin seeds (pepitas) or sunflower seeds
  • 1/2 cup unsweetened dried fruit (Made in Nature is a good choice since they don't add sugar) Try goji berries, blueberries, dates, apricots, raisins, cranberries, cherries, figs, golden berries, plums, mangoes
  • 1/2 cup dark chocolate chips I like the Equal Exchange brand; For dairy-free, use Enjoy Life brand
  • 1/4 cup cacao nibs I like the Navitas brand
  • 1 cup organic, unsweetened coconut flakes Let's Do Organic brand
Instructions
  1. Put all ingredients in a sealed container and shake to combine! Leave a 1/4 cup measuring cup in the container with the handle facing upward for easy (and responsible) serving. 
Recipe Notes

Nutrition Facts per serving (1/4 cup): Calories: 120; Total Fat: 9 grams; Saturated Fat: 4 grams; Sodium: 35 mg; Potassium: 100 mg; Total Carbohydrate: 8 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 6 grams; Sugar: 5 grams (1 gram added sugar); Protein: 3 grams

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African Peanut Stew

October 10th, 2018 | no comments

I enjoyed this stew years ago at Pura Vida, an amazing restaurant in downtown Cleveland. Since then, I haven’t been able to find it anywhere else. So of course, I decided to make my own. The original recipe hails from Jessica Penner, RD or www.smartnutrition.ca. 

Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it’s so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup.

It requires an immersion blender (stick blender), but can also be processed in a traditional blender or food processor in smaller batches. 

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African Peanut Stew
Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it's so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup. 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Instructions
  1. Heat oil in a large pot over medium-high heat. Saute the onion until slightly browned.
  2. Add garlic through cloves and cook for one minute. Add tomatoes and sweet potatoes and cook for 5 minutes.
  3. Add water and salt and bring to a boil. Reduce to a simmer for 30 minutes.
  4. Stir in peanut butter and cayenne and blend with an immersion blender (or transfer to a blender/food processor) until smooth.
Recipe Notes

Nutrition Facts per serving (one bowl): Calories: 325; Total Fat: 16 grams; Saturated Fat: 2 grams; Sodium: 510 mg; Potassium: 460 mg; Total Carbohydrate: 41 grams; Dietary Fiber: 8 grams; Net Carbohydrates: 33 grams; Sugar: 10 grams (0 grams added sugar); Protein: 8 grams

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Chill-the-Hell-Out Fudge

October 3rd, 2018 | no comments

This fudge is the bomb! It’s filled with chocolaty goodness from raw cacao powder (i.e. REAL chocolate) and sweetened with pitted dates. And—as the name so eloquently conveys—it helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Adaptogens are simply plant-based substances that help your body adapt to stress…even the stress that’s cooking without your awareness. 

Give this no-bake recipe a try this weekend! Slice it into squares, refrigerate in a sealed container, and enjoy a piece every day. I topped mine off with a variety of fun “sprinkles”: bee pollen, hemp hearts, goji berries, and cacao nibs. 

This amazing recipe originated from www.wholeheartedeats.com. Thank you for your brilliance Sophie!

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Chill-the-Hell-Out Fudge
As the name so eloquently conveys, this fudge helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options! 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Instructions
  1. Blend the dates in a food processor until they become a paste. You may have to stop the processor and scrape the sides a couple of times.
  2. Add the almond butter and coconut oil, and pulse until combined. Then add the remaining ingredients and pulse again until combined.
  3. Using wax paper or parchment, form the dough into a bar shape. Wrap well and freeze until firm (about one hour). Once set, slice into 15 squares and top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options!
  4. Store in an airtight container in the refrigerator or freezer.
Recipe Notes

Nutrition Facts per serving (one square): Calories: 90; Total Fat: 7 grams; Saturated Fat: 2 grams; Sodium: 20 mg; Potassium: 95 mg; Total Carbohydrate: 7 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 5 grams; Sugar: 4 grams (0 grams added sugar); Protein: 2 grams

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Egg Roll in a Bowl

September 27th, 2018 | no comments

My body doesn’t like fried food, which means I can’t remember the last time I had an egg roll. I always loved the taste of them, so when I ran across this recipe I couldn’t help but put my own little twist on it and share with you! The original recipe comes from petitechefblog.com.

I don’t prefer pork so I used Gerber’s Amish Farm Dark Meat Chicken. It contains a moderate amount of fat (9 grams per serving versus 0 grams for white meat ground chicken), which is important to me because I like a more juicy texture.

When served by itself, Egg Roll in a Bowl may leave you feeling like you just ate a meal from the local Chinese restaurant…hungry an hour later. If I were you I would serve this as a tasty side dish or over a bed of quinoa. 

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Egg Roll in a Bowl
The only thing missing is the greasy shell...and who needs that? This recipe combines ground chicken with traditional egg roll Earthfoods like cabbage, carrots, garlic, green onions, and red pepper. Add some Bragg Liquid Aminos and you'll swear you are eating the real thing! 2 Earthfoods per serving: ♥♥
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use red and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use red and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Instructions
  1. Heat sesame oil in a large pan over medium-high heat. Add the garlic and diced red pepper and saute for 4 minutes, until softened slightly.
  2. Add the ground chicken and scallions to the pan and cook about 5 minutes longer, until the meat is cooked through and no pink remains.
  3. Stir in cabbage, carrots, Bragg Liquid Aminos or Coconut Aminos, rice wine vinegar, ginger, and pepper. Cover and cook 5 minutes. Top with chopped cashews and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 320; Total Fat: 18 grams; Saturated Fat: 4 grams; Sodium: 600 mg; Potassium: 530 mg; Total Carbohydrate: 18 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 13 grams; Sugar: 5 grams (0 grams added sugar); Protein: 25 grams

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Maple Pecan Pumpkin Muffins (flourless)

September 19th, 2018 | no comments

If you liked my recipe for Banana Walnut Breakfast Muffins from last week, you’ll adore these muffins too! They sport the same fudge-like texture (thanks to the addition of beans) and are also gluten and dairy-free.

This recipe uses gluten-free quick oats vs. quinoa flakes, canned pumpkin (not pumpkin pie filling) vs. bananas and pecans vs. walnuts. In addition, it uses pumpkin spice, which is essentially a blend of cinnamon, nutmeg, ginger and cloves.

Maple Pecan Pumpkin Muffins pair nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). What a nice change of pace from plain old regular coffee!

Another shout out to Katie (www.chocolatecoveredkatie.com), as this recipe is modified from her Pumpkin Blender Muffins. 

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Maple Pecan Pumpkin Muffins (flourless)
A bean-based, flourless, and gluten/dairy-free muffin that pairs nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). 1 Earthfood per serving: ♥
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
  3. Pour batter into prepared muffin cups and smooth the tops with a butter knife. Bake 20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 195; Total Fat: 9 grams; Saturated Fat: 0.8 grams; Sodium: 180 mg; Potassium: 230 mg; Total Carbohydrate: 25 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 20 grams; Sugar: 10 grams (9 grams added sugar from maple syrup); Protein: 6 grams

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Banana Walnut Breakfast Muffins (flourless)

September 13th, 2018 | no comments

This muffin isn’t the typical crumbly, sponge-like muffin…so if you’re looking for that, you won’t dig this recipe. Because it’s made with beans (yep!) it has a dense, fudge-like consistency that is actually quite decadent! And instead of flour, it calls for flaked quinoa— an ancient “grain” that’s actually a seed.

Enjoy a Banana Walnut Breakfast Muffin for breakfast, paired with a hard-boiled egg and a mug of Golden Milk, or with a tall glass of my Gut-Loving Chocolate Peanut Butter Smoothie.

I adapted this recipe just slightly from www.chocolatecoveredkatie.com. Thank you for this amazing creation Katie!

If you are on the fence about beans and quinoa in your muffins, give it a try anyway; I think you’ll like it.

PS: These freeze really well.

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Banana Walnut Breakfast Muffins
Because these muffins are made with beans (yep!) they have a dense, fudge-like consistency that's actually quite decadent! And instead of flour, the recipe calls for flaked quinoa— an ancient "grain" that's actually a seed. A gluten-free, dairy-free recipe the whole family can enjoy! 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend quinoa flakes through cinnamon until smooth. Transfer to mixing bowl and stir in walnuts.
  3. Pour batter into prepared muffin cups (don’t overfill or they will rise and then sink in the centers) and bake 18-20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 190; Total Fat: 9 grams; Saturated Fat: 0.7 grams; Sodium: 150 mg; Potassium: 215 mg; Total Carbohydrate: 24 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 19 grams; Sugar: 10 grams (8 grams added sugar from honey); Protein: 6 grams

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Easy Grilled Salmon

September 6th, 2018 | no comments

I shied away from cooking fish for years because I thought it was too complicated. Boy was I wrong! 

Gone are the days of eating salmon and other deliciously nutritious fish in restaurants alone. Today, we grill, bake, and broil fish on a regular basis and I can’t believe how simple it is (so much easier than chicken!).

This recipe for grilled salmon uses five simple ingredients: salmon, olive oil, sea salt, pepper, and fresh lemon. I rubbed each salmon fillet with the olive oil, salt and pepper and then sealed them in a ziplock bag in the refrigerator for an hour or so to marinate. 

I served the salmon over a bed of greens, roasted veggies, and broccoli sprouts, sprinkled with a touch of Parmesan and asiago cheese and then drizzled with extra virgin olive oil and balsamic vinegar. I always like to top my salad off with a crank or two of Himalayan sea salt and fresh ground pepper.

Just a note: be careful not to cook your fish too long, otherwise it will be dry and lose its natural flavor. Follow this recipe and you’re golden!

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Easy Grilled Salmon
Gone are the days of eating salmon and other deliciously nutritious fish in restaurants alone. Today, we grill, bake, and broil fish on a regular basis and I can't believe how simple it is! This recipe for grilled salmon uses five simple ingredients: salmon, olive oil, sea salt, pepper, and fresh lemon. I rubbed each salmon fillet with the olive oil, salt and pepper and then sealed them in a ziplock bag in the refrigerator for an hour or so to marinate.
Course Dinner, Lunch
Prep Time 5 minutes
Cook Time 8 minutes
Passive Time 60 minutes
Servings
servings
Ingredients
  • 4- 8-ounce salmon fillets choose wild salmon or farm-raised Verlasso salmon
  • 2 tbsp. extra virgin olive oil
  • 1/2 tsp. Sea salt
  • 1/2 tsp. fresh ground pepper
  • 1 fresh lemon, cut into four wedges
Course Dinner, Lunch
Prep Time 5 minutes
Cook Time 8 minutes
Passive Time 60 minutes
Servings
servings
Ingredients
  • 4- 8-ounce salmon fillets choose wild salmon or farm-raised Verlasso salmon
  • 2 tbsp. extra virgin olive oil
  • 1/2 tsp. Sea salt
  • 1/2 tsp. fresh ground pepper
  • 1 fresh lemon, cut into four wedges
Instructions
  1. Rub both sides of salmon fillets with olive oil, then season with salt and pepper. Massage the seasonings into the fish and then seal in two ziplock bags. Refrigerate for about an hour.
  2. Preheat grill to 450 degrees. Place marinated fish on grill, skin side up. Make sure you leave enough space between each fillet.
  3. Grill for 4 to 6 minutes or until the fish releases easily from the grill with a flat spatula. Flip salmon carefully with spatula and cook for another 3 to 4 minutes. Transfer to serving dish and allow to sit for about ten minutes, as residual heat continues to cook the meat, and the internal temperature will continue to rise. NOTE: If you spot little white beads on the surface and sides of the salmon, you've cooked it too long.
  4. Squeeze a wedge of lemon over each fillet and serve over a bed of fresh greens, roasted veggies and broccoli (or alfalfa) sprouts!
Recipe Notes

Nutrition Facts per serving: Calories: 475Total Fat: 32 g; Saturated Fat: 6 g; Sodium: 425 mg; Potassium: 0 mg; Total Carbohydrate: 0 g; Dietary fiber: 0 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 45 g

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles

August 29th, 2018 | no comments

I love cake. Frosting? Even better! I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too.

You know me- this isn’t some cake out of a box. Actually, it’s just as easy and, although it’s not a “healthy” cake, it’s quite an upgrade from your traditional cake loaded with crappy chemicals (that’s an industry term 🙂 ) and slathered with trans fat-laden frosting. 

The cake is made with almond flour and the frosting…well, I lied a little bit, the frosting is on the healthier side because it’s made with avocado, coconut oil and raw cacao powder, and sweetened with pure maple syrup. Shhh…don’t tell anyone. I swear they won’t know it used to be green. For the sprinkles, I just tossed about a half cup of unsweetened coconut flakes in the food processor with half of a strawberry and processed until the flakes turned pink. Then I let them sit out to dry for a bit. 

Happy birthday to me! 

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles
I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too. The cake is made with almond flour and the frosting made with avocado, coconut oil, raw cacao powder and pure maple syrup. 1 Earthfood per serving: ♥
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Instructions
Chocolate Cake
  1. Preheat oven to 350 degrees. Lightly grease 2-four ounce ramekins with coconut oil.
  2. Place butter, honey, and chocolate chips in small microwave-safe bowl. Microwave for 45 seconds, then stir until smooth. Cool completely (you can place in refrigerator for 5-10 minutes to speed up the process).
  3. Add almond flour, egg, vanilla, and salt to cooled chocolate mixture and mix until combined. Spoon batter into prepared ramekins and place on a baking sheet. Bake for approximately 30 minutes or until toothpick inserted in the middle comes out clean. Cool completely and gently remove by turning ramekin upside down on a clean plate.
Chocolate Frosting
  1. Process avocado in food processor until smooth. Add remaining ingredients and blend again until smooth, stopping once or twice to scrape the sides with a spatula.
  2. Frost the top of one cake with a thick layer of frosting. Place remaining cake on top and frost the top and sides of entire cake. You will have about half leftover, so just store remaining frosting in refrigerator and have a spoonful here or there for a sweet treat.
Pink Sprinkles
  1. Add coconut flakes and strawberry to a food processor and process until flakes are pink. Sprinkle all over top and sides of frosted cake!
Recipe Notes

Nutrition Facts per serving: Calories: 400; Total Fat: 28 grams; Saturated Fat: 13 grams; Sodium: 175 mg; Potassium: 160 mg; Total Carbohydrate: 35 grams; Dietary Fiber: 6 grams; Net Carbohydrates: 29 grams; Sugar: 26 grams; Protein: 6 grams

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Spicy Vegetarian “Meat” Loaf (hubby’s favorite)

August 23rd, 2018 | no comments

Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you’ll find this recipe to be fun, flavorful and versatile. And talk about a nutrient powerhouse! You’re getting fiber and protein from red lentils, B-vitamins from nutritional yeast, and omega-3 fats from ground flax seed. 

  • Add a slice of Spicy Vegetarian “Meat” Loaf to your salad
  • Serve it alongside roasted veggies, eggs, or Cauliflower Mashed Potatoes
  • Or just grab a slice for a snack!

Don’t like spice? Simply remove the cayenne pepper!

I like to bake two loaves at a time, store one in the refrigerator and freeze the other for a quick meal solution. 

Print Recipe
Spicy Vegetarian "Meat" Loaf (hubby's favorite)
Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you'll find this recipe to be fun, flavorful and versatile. Plus, it's loaded with fiber, protein, B-vitamins, and omega-3 fats. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Instructions
  1. Preheat oven to 400℉. Place all ingredients except vegetable stock into a bowl and mix until well-combined.
  2. Add the vegetable stock and stir thoroughly. Spoon the mixture into a loaf pan and place in the oven for 30-35 minutes, or until firm and slightly browned.
  3. Cool slightly, flip pan over onto a cutting board to release the loaf. Cut into slices and serve.
Recipe Notes

Nutrition Facts per serving: Calories: 150; Total Fat: 3 grams; Saturated Fat: 0.3 grams; Sodium: 90 mg; Potassium: 420 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 1 gram (0 grams added sugar); Protein: 10 grams

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Strawberry Banana “Surprise” Shake

August 16th, 2018 | no comments

What’s the surprise? Frozen cauliflower!

Wait! Wait! Don’t leave until you hear me out. Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can’t add too much or it will give the smoothie an off flavor. I’ve found a half cup to be the perfect amount. 

But wait…there’s another surprise! I’m always looking for ways to add more veggies into my meals and shakes are the easiest way to accomplish that. So why not go there? Well, I did. The second surprise is raw carrots. Can you say vitamin A, fiber, and a hint of sweetness? 

I’ve said it before, my shake recipes are NOT sweet, and that is by design. This shake is no different. Listen, they aren’t supposed to taste like a chocolate milkshake. Sweetness is a trained preference, one that can be changed. The goal is to recalibrate your taste buds so that you begin to pick up the natural sweetness of the small amount of fruit in the shakes, without having to add sweetener or extra fruit. 

If you must have a sweeter-tasting shake or you’ll die, try adding one of the following:

  • a natural flavor enhancer, like a few dashes of ground cinnamon; a wedge of lemon, lime, or orange; a few sprigs of fresh mint; or a teaspoon of organic, pure vanilla, or peppermint extract
  • ¼–½ cup more fruit
  • up to 1 tsp. of raw honey, pure maple syrup, coconut nectar, or a pitted date
Print Recipe
Strawberry Banana "Surprise" Shake
Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can't add too much or it will give the smoothie an off flavor. I've found a half cup to be the perfect amount. 5 Earthfoods per serving: ♥♥♥♥♥
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Instructions
  1. Add all ingredients to a high-powered blender (such as Vitamix, Blendtec, or Ninja) in the order listed and blend until smooth.
Recipe Notes

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 9 g; Sodium: 60 mg; Potassium: 1170 mg; Total Carbohydrate: 45 g; Dietary fiber: 16 g; Net Carbohydrates: 29 grams; Sugar: 18 g (no added sugar); Protein: 7 g

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