Orange "Creamsicle" Smoothie

This smoothie has the tangy sweetness of those creamsicle ice-cream bars I LOVED as a kid. It’s such a refreshing snack, dessert, or breakfast! If you want some extra “orange” flavor, you can always add the zest from an orange too!

Ingredients:

• One orange, peeled and seeds removed

• ½ banana

• ½ cup Plain Greek yogurt

• ½ tsp vanilla extract

• ¼ cup almond or coconut milk

• Handful of ice

Optional smoothie boosters: hemp, flax or chia seeds, frozen cauliflower, ginger, carrots

Directions:

• Add all ingredients to a blender and blend until smooth
  

Peach Blueberry Muffins

These muffins are so delicious and are the perfect way to start a summer morning. I always over-buy peaches when they are in season, and this is a great recipe to use some of them up! They’re made from simple, unrefined ingredients — so you can enjoy them without any guilt.

Ingredients:

(makes 10-12 muffins)

• 1 1/2 cups almond flour

• 1/4 cup coconut flour

• 1 tsp baking powder

• 1/4 tsp salt

• 1/2 tsp cinnamon

• 1/4 cup coconut oil, melted and cooled

• 3 eggs

• 1 tsp vanilla extract

• 1/4 cup maple syrup

• 2 ripe peaches, peeled and diced

• 3/4 cup blueberries

Directions:

• Preheat oven to 350 degrees F

• In a medium sized mixing bowl, combine the eggs, coconut oil, vanilla extract, and maple syrup

• In a separate mixing bowl, combine the almond flour, coconut flour, salt, baking powder, and cinnamon.

• Mix the wet ingredients with the dry and stir until well combined. Fold in the peaches and blueberries and scoop batter into a lined muffin pan.

• Bake for 25 minutes.

Sweet Potato "Pie" Smoothie

As I was roasting sweet potatoes for dinner last night, I realized there was no more room left on the baking sheet for my final sweet potato! I’ve thought about trying a sweet potato smoothie for awhile now and thought this is the perfect occasion! I already had a peeled a cubed sweet potato, so I steamed it and then let it cool. I threw that in the freezer along with a small banana in preparation for a smoothie in the morning. Let me tell you, this is an IDEAL way to start the morning! This smoothie is creamy, filling, and tastes just like fall! There is loads of protein, healthy fats, and fiber to keep you feeling satisfied all morning too :)

Ingredients:

• 1 small sweet potato, steamed, cooled, and frozen

• 1 small banana, frozen

• 1/2 cup plain Greek yogurt

• 3/4 cup almond milk

• 1 tbsp ground flax seed

• 1/2 tsp cinnamon

• Pinch of all spice

Directions:

• Add all ingredients and blend until smooth. If necessary, add more almond milk. If you’re looking for more spice, add it in!

• OPTIONS: Add in peanut butter or almond butter or a pitted date for a little extra sweetness!

Matcha Overnight Oats

 I am a big fan of oatmeal or overnight oats in the morning. It’s a filling, satisfying, and delicious way to start the day! I love making overnight oats when I know I’ll be having a busy morning. This recipe features matcha, which I absolutely love, plus it’s full of powerful antioxidants! 

Ingredients:

(makes 1 serving)

• ½ cup rolled oats

• ½ cup unsweetened coconut or almond milk

• 3 tbsp plain Greek yogurt (or non-dairy yogurt)

• 1 tsp honey or maple syrup

• ½ tsp Matcha powder

• ¼ tsp vanilla extract

Directions:

• In a bowl or mason jar, mix all ingredients until combined

• Leave covered in the refrigerator overnight, then enjoy!

• Top with almond butter, ground flax, more yogurt, berries, toasted coconut flakes, or whatever your heart desires!

Turmeric Ginger Smoothie

A tropical and nutrient-rich anti-inflammatory smoothie! This smoothie not only looks vibrant and beautiful, it tastes delicious and is loaded with beneficial ingredients! Curcumin, a substance in turmeric, is high in antioxidants and is a powerful anti-inflammatory. A pinch of black pepper helps your body to absorb more of the curcumin (you won’t even taste it!). Ginger is also an excellent anti-inflammatory, plus it can help fight infection and aid in digestion. There’s fiber from the fruit and protein from the Greek yogurt which will help keep you full all morning long :)

Ingredients:

• ¾ cup frozen pineapple chunks (mango works too)

• 1 banana, frozen

• 1 tsp fresh ginger, minced

• 1 tsp ground turmeric 

• ½  cup plain Greek yogurt (I like 2%)

• ¾ cup dairy or non-dairy milk

• Pinch of black pepper

Directions:

• Blend together and enjoy!

Strawberry Banana Muffins

These strawberry banana muffins are such a treat! It’s hard to believe they are only sweetened with a dash of maple syrup! Strawberries are now in season, so when ripe, they add just the perfect amount of added sweetness! These are baby approved, and parents too!

Ingredients:

(Makes 12 muffins)

• 2 ripe bananas, mashed

• 3 eggs, whisked

• ¼ cup plain yogurt

• ¼ cup coconut oil, melted and cooled

• 1 tbsp maple syrup

• 1 tsp vanilla

• 2 cups almond flour

• 1 tsp baking soda

• 6-8 strawberries, diced

Directions:

• Preheat the oven to 350 degrees F

• In a large mixing bowl, add mashed bananas, whisked eggs, yogurt, coconut oil, maple syrup, and vanilla. Stir until well combined.

• In another mixing bowl, combine almond flour with baking soda, and then add in the wet ingredients. Then mix in the strawberries with a spatula. 

• Line a muffin tin with baking cups and then spoon the batter into the cups. It should make 12 muffins.

• Bake for 25 minutes or until cooked through

• Cool and then enjoy!

Spinach, Tomato, and Goat Cheese Egg Cups

This is the perfect make-ahead breakfast! This recipe makes 12 egg cups that are full of flavor, rich in protein (from the eggs), and are a good source of fiber (from the veggies). They’ll keep you satisfied and full all morning long! Store them in your fridge and reheat them each morning for a quick and easy healthy breakfast. Feel free to get creative with this recipe - you can swap feta for the goat cheese or peppers for the tomatoes for example!

Ingredients:

• 12 eggs

• ¾ cup cherry tomatoes, quartered

• 1 cup (packed) spinach, chopped

• ½ cup goat cheese, crumbled

• 1 tbsp olive oil

• ½ tsp salt

• ¼ tsp pepper

Directions

• Preheat oven to 350 degrees F

• Grease all 12 muffin cups with olive oil.

• In a mixing bowl, whisk eggs with salt and pepper. Pour egg mixture evenly among all 12 muffin cups.

• In each muffin cup, add in tomatoes, spinach, and goat cheese. Stir with a spoon.

• Bake for 20 minutes or until eggs are set.

Pumpkin Banana Bread

Pumpkin bread and banana bread are two of my obsessions. I finally decided that I should try a bread that combines the two and WOW is it good! This bread is moist, flavorful, and addictive. We make this and it’s gone within a day - but as with all my baked goods, I know it’s made from wholesome and healthier ingredients so you can enjoy it guilt-free!

Ingredients:

• 1 ½ cups almond flour 

• 2 tbsp coconut flour

• 3 tbsp coconut oil, melted and cooled

• 3 tbsp maple syrup

• 1/4 cup pumpkin puree

• 1 ½ large, ripe bananas, mashed 

• 3 eggs, whisked

• 2 ½ tsp pumpkin pie spice

• ½ tsp cinnamon

• 1 tsp baking soda

• 1 tsp vanilla extract

• ¼ tsp salt

Directions:

• Preheat your oven to 350ºF.

• In a large bowl, combine the masked banana, eggs, pumpkin puree, maple syrup and coconut oil.

• In a separate bowl, combine almond flour, coconut flour, baking soda, salt, pumpkin pie spice, and cinnamon.

• Add the wet ingredients to the dry ones and stir well.

• Pour the batter into a 9x5 loaf pan and bake for 50 minutes.

• Cool before serving.

• If making muffins, bake for 25 minutes.

Pumpkin Pancakes

I love pancakes on a weekend morning and these ones are perfect for a fall day! These are made with a few simple and healthy ingredients so you can indulge and enjoy. Serve with some sliced bananas and a drizzle of maple syrup or a drizzle of almond butter for some extra protein!

Ingredients:

(makes 6-8 pancakes)

• 1 small banana, mashed

• 1/4 cup canned pumpkin

• 1/2 cup almond milk

• 2 eggs, whisked

• 1 cup almond flour

• 1 tsp pumpkin pie spice

• 1/2 tsp baking soda

Directions:

• In a mixing bowl, combine eggs, banana, pumpkin, and almond milk.

• Add in almond flour, pumpkin pie spice, and baking soda. Mix until the batter is smooth.

• Heat a pan over medium heat and add coconut oil to the pan.

• Add batter to the pan and cook for 2-3 minutes per side.

• Continue this process until you’ve made all of your pancakes!

Pumpkin Overnight Oats

Pumpkin Overnight Oats! How is it mid October already and I haven’t made ONE pumpkin recipe?? I guess having a newborn might be the reason?! For those of you who know me, I love pumpkin….borderline obsessed with it. 

Well, today was a big day. I finally made a pumpkin recipe and I’m pretty excited about it. Overnight oats have always been a favorite breakfast of mine, but even more so now when I feel like I don’t have time to cook up a big breakfast in the mornings. These overnight oats are so satisfying, plus they’re loaded with protein, fiber, and healthy fats, which keep me full and ready to keep going with my busy days with my baby. Made with a few simple ingredients, this is the perfect fall breakfast (or snack)!

Ingredients

• ½ cup rolled oats

• ½ cup almond milk

• ¼ cup plain greek yogurt

• 3 tbsp pumpkin puree

• 1 tbsp maple syrup

• 2 tsp ground flaxseed or chia seed

• ½ tsp pumpkin pie spice

• Toasted pecans (optional) for topping
  

Directions:

• Combine all ingredients in a bowl or mason jar

• Place in the refrigerator overnight and enjoy the next morning!

Chocolate Chip Banana Bread

This banana bread is such a treat. A small slice is a perfect addition to breakfast, but I personally enjoy this as an afternoon snack. Ever since I started breastfeeding, I’m always hungry and a quick slice of this bread seems to do the trick! And since it’s made from wholesome ingredients, I never feel guilty about indulging :)

Ingredients:

Made with my littlest helper!

• 3 ripe bananas, mashed

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 3 eggs, beaten

• 1 1/2 cup almond flour

• 2 tbsp coconut flour

• 1 teaspoon baking soda

• 1/2 teaspoon salt

• 1 teaspoon vanilla

• ¼ cup chocolate chips

Directions:

• Preheat the oven to 350 degrees. 

• In a mixing bowl, combine mashed bananas, coconut oil, eggs, maple syrup, and vanilla.

• In another bowl, combine the almond flour, coconut flour, baking soda, and salt

• Mix the wet and dry ingredients together and then fold in the chocolate chip

• Transfer mixture to a bread loaf pan and bake 50-55 minutes

Apple Cinnamon Breakfast Bread

 I love fall and I love apples. Now that it’s September, we’re officially moving into some of my favorite months. I loved September/October on the east coast because you really can’t beat the crisp air, fall foliage, and enjoying some apple cider by the fire after an afternoon hike. On the west coast, fall is also pretty amazing because the sky is clear, the air is warm, and we’re outside on trails or at the beaches most days. So wherever you are, I hope you’re getting excited about the season ahead! And to help get you there, here is my Apple Cinnamon Breakfast Bread! We have gotten into a routine where we have some sort of breakfast bread most mornings to accompany our smoothies or oatmeal and this is my latest obsession!

Ingredients:

• 2 cups almond flour

• 1 tsp cinnamon

• 1 tsp baking soda

• 1/2 tsp sea salt

• 1/2 teaspoon all spice

• 1/4 teaspoon nutmeg

• 3 eggs

• 1/2 cup greek yogurt

• 1/4 cup coconut oil, melted and cooled

• 1/4 cup maple syrup

• 1 apple, peeled and diced

• 1/4 cup chopped walnuts (optional)

Directions:

• Preheat the oven to 350 degrees F

• In a mixing bowl, combine the eggs, coconut oil, greek yogurt, and maple syrup

• In another mixing bowl, combine the almond flour, baking soda, salt, all spice, cinnamon, and nutmeg

• Mix the wet and dry ingredients together. Fold in apples and walnuts (if using). 

• Bake for 40 minutes.

Serving ideas:

• Top with peanut or almond butter and a sprinkle of cinnamon

• Spread with butter or coconut oil and a sprinkle or cinnamon

Power Morning Smoothie

I’ve written a lot in my blogs and newsletters about how important it is to start your morning with a nutrient-rich breakfast that is high in protein, fiber, and healthy fats. With this powerful combination, you’ll be able to nourish your cells after a night’s slumber and you’ll create balanced blood sugar levels, which will in turn help keep your energy levels stable and fuel your brain. This Power Morning Smoothie has it all - healthy fats (flax), protein (greek yogurt), and fiber (spinach and banana). Not only will It will fill you up and leave you feeling ready to tackle the day ahead of you, it’s delicious. The banana adds the perfect amount of sweetness and the greek yogurt adds a rich creaminess. Hope you enjoy!

Ingredients:

(serves 1)

• 1 frozen banana

• 2 large handfuls of spinach

• ½ cup plain greek yogurt (I like 2%)

• 2 tbsp ground flax

• ½ cup almond milk

Directions:

• Blend and serve

Chocolate Coconut Granola

This chocolate coconut granola is a real treat! It’s free of refined sugars and is made from wholesome, unprocessed ingredients. I personally love having this on top of some yogurt for a healthier dessert option. Try adding in some banana or strawberry slices too! Feel free to get creative with this recipe - for example, add walnuts or almonds in place of pumpkin seeds if that’s your preference. Also, to make it even more decadent, once it’s cooled, add in some chocolate chips!

Ingredients:

• 2 1/4 cups rolled oats

• 1 cup shredded coconut (unsweetened)

• ⅓  cup pumpkin seeds

• ¼ cup of coconut oil

• ¼ cup maple syrup

• ¼ cup cacao powder (unsweetened)

• ½ tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

Directions:

• Preheat the oven to 300 degrees F.

• In a mixing bowl, combine oats, coconut, pumpkin seeds, cinnamon, and salt. Stir to mix together.

• Over low heat, in a small saucepan, melt the coconut oil. Add in maple syrup, vanilla, and cocoa powder. Once combined, remove from heat.

• Add the chocolate mixture to the bowl with the oats. Stir to combine. Spread oat mixture onto a parchment-paper lined baking sheet and bake for 25 min.  Let cool.

Health Benefits of Coconut:

• They are an excellent source of healthy fats, which our body needs to support a healthy metabolism, brain health, hormone production, and vitamin absorption (for vitamins A, D, E, and K).

• Most of the fats in coconut are medium-chain triglycerides (MCTs), which are used by your body to produce energy.

• It is an excellent source of manganese, which is essential for brain and nervous system functioning.

• It’s a good source of insoluble fiber, helping to regularize bowel movements.

• Just remember, coconut is high in fat and in calorie-dense, so we don’t need a ton of it in our everyday diet!

Sources and additional reading:

• https://www.healthline.com/nutrition/coconut-nutrition#section

• https://www.healthline.com/nutrition/coconut-meat#downsides

Lemon Blueberry Breakfast Bread

This healthy and guilt-free breakfast bread is bright and flavorful, with zesty lemon and antioxidant-rich blueberries. It’s perfectly moist and sweet, making it a perfect breakfast treat! As always, there are no refined sugars or flours - just wholesome, good-for-you ingredients! We love reheating a slice in the oven in the mornings with a little butter :)

Ingredients:

• 1 ½ cups almond flour

• ¼ cup coconut flour

• 1 tsp baking soda

• ¼ tsp salt

• 3 eggs

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 1 lemon, zested and juiced

• 1 cup blueberries

Directions:

• Preheat the oven to 350 degrees Fahrenheit 

• In a mixing bowl, combine the almond flour, coconut flour, baking soda, and salt

• In a separate bowl, mix together the eggs, coconut oil, maple syrup, lemon zest and juice.

• Combine the wet and dry ingredients. Then fold in the blueberries.

• Pour into a loaf pan and bake for 45 minutes or until toothpick comes out clean

Carrot Walnut Breakfast Loaf

We love having freshly baked breads as part of breakfast in my household, and we typically rotate between banana bread and pumpkin bread. Using what I had on hand this week, I created a carrot walnut bread that is so satisfying! I love the added crunch from the walnuts and the warming spices, like cinnamon, ginger, and nutmeg. Hope you enjoy it as much as I do!

Ingredients:

My favorite way to enjoy this bread - topped with an almond butter drizzle!

• 1 1/2 cups almond flour 

• 2 tbsp coconut flour

• 1 tsp baking soda

• 1/4 tsp salt

• 1 ½ tsp cinnamon

• ½ tsp ground ginger

• ¼ tsp allspice

• 1 cup grated carrots

• 3 eggs

• 3 tablespoons maple syrup

• 2 tbsp coconut oil, melted and cooled

• 1 large banana, mashed

• ½ cup walnuts, roughly chopped

Directions:

• Preheat oven to 350 degrees and line a loaf pan with parchment paper or grease with coconut oil.

• Whisk together almond flour, coconut flour, baking powder, salt, cinnamon, ginger, and allspice in a large bowl.

• In a separate bowl, mix together the banana, eggs, carrots, maple syrup, and coconut oil

• Combine the wet and dry ingredients and then fold in the walnuts.

• Pour batter into loaf pan and bake for about 45-50 minutes or until a toothpick comes out clean when inserted.

• Let cool before serving.

Health Benefits of Walnuts:

• Walnuts are an excellent source of Omega-3 fatty acids, an essential healthy fat. We need more Omega-3 fats in our diet to balance out the Omega-6’s in our diets.

• The Omega-3 in walnuts supports brain health, especially with memory and thought processing. 

• Higher amounts of Omega-3 in our diets is associated with more optimal mental health, and less depression, anxiety, and mood disorders

• The high Omega-3 content in walnuts is also beneficial to heart health by improving circulation, keeping arteries clear, and reducing inflammation

• Walnuts are also rich in a variety of minerals, including manganese, which is essential for reproductive health and to maintain a healthy metabolism.

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

• https://draxe.com/nutrition/walnuts-nutrition/

• https://www.news-medical.net/health/The-Health-Benefits-of-Walnuts.aspx

Almond Flour Pancakes

Topped here with almond butter, blueberries, and maple syrup

I LOVE pancakes. They remind me of weekend mornings growing up where my dad would whip up a batch of some good ol’ Bisquick pancakes, cooked in slabs of butter and topped with as much maple syrup as we could fit on our plates. Maybe not the healthiest start to the day, but definitely delicious! These almond flour pancakes are my of keeping up with this weekend morning routine, without feeding my body processed flours and ingredients. These are made with a few simple ingredients and you can enjoy them guilt-free!

Ingredients

(serves 2)

• 1 cup almond flour

• 1/4 cup almond milk

• 2 eggs

• 1 tablespoon maple syrup

• 1 teaspoon coconut oil, melted and cooled

• 1/4 tsp salt

• ½  tsp cinnamon

Directions:

• In a medium-sized mixing bowl, whisk together almond milk, eggs, maple syrup, and coconut oil.

• In a small mixing bowl, mix almond flour, salt, and cinnamon. Then pour into the wet ingredients and combine.

• Heat a nonstick pan over medium heat. For each batch on pancakes, add some coconut oil to the pan before pouring in some batter. Cook pancakes for about 2-3 minutes per side.

• Top with maple syrup, yogurt, almond butter, berries, bananas, you name it!

Banana Date Breakfast Cookies

I call these breakfast cookies because they are made with a few simple ingredients that you can feel good about having first thing in the morning. In reality, they are a little sweet (with both dates and bananas) so I typically enjoy one of these cookies when I need an energy boost in the afternoon! Dates are this week’s ingredient of the week and I love having them around! They  are deliciously sweet and are a great way to sweeten up a dish without using any refined and processed sugars. I sometimes throw one into a smoothie, add them so salads as a contrast to salty cheese or olives, and of course I enjoy baking with them!

Ingredients:

• 3 ripe bananas, mashed

• 2 cups rolled oats 

• ¾ cup pitted medjool dates, chopped finely

• ¼ cup coconut oil

• 1 teaspoon vanilla extract

• 1 ½ teaspoon cinnamon

• ½ tsp salt

Directions:

1. Preheat oven to 350 degrees. 

2. In a large bowl, add all ingredients and mix well to combine.

3. Use a large spoon to scoop the dough and place onto a parchment paper-lined baking sheet. Gently flatten the cookies with the back of your hand or a spoon so they’re flat.

4. Bake cookies for 20 minutes, or until they are golden brown. Let cool before serving.

NOTE: These store well in the freezer for a quick grab and go breakfast or snack! (best when heated back up)

Health Benefits of Dates:

• Dates are high in soluble fiber, helping to keep bowel movements regular

• They contain multiple antioxidants, which boost your immune system, help fight inflammation, and protect your cells from free radicals

• They are high in both phosphorus and calcium, which optimizes bones health

• Dates contain potassium, which provides our bodies with electrolytes and maintains water/salt balance

• They are known to promote cervical dilation and can even stimulate uterine contractions when had during the third trimester in pregnancy 

Sources and Additional Reading:

• https://draxe.com/nutrition/medjool-dates/

• https://www.healthline.com/nutrition/benefits-of-dates#section5

• https://www.mamanatural.com/dates-during-pregnancy/

Banana Walnut Granola

• 2 cups rolled oats

• ¾ cup walnuts, roughly chopped

• ¾ cup coconut flakes

• 1 ½ tsp cinnamon

• 2 tbsp ground flax seed

• 1 ripe banana

• 3 tbsp coconut oil, melted and cooled

• 1 ½ tsp vanilla

• ¼ tsp salt 

• 1 tbsp maple syrup

Directions:

1. Preheat oven to 325°F. Line a baking sheet with parchment paper.

2. In a large bowl, stir together oats, walnuts, coconut flakes, cinnamon, salt, and flaxseed.

3. In a separate bowl, mash the banana. Add coconut oil, maple syrup, and vanilla and whisk until combined.

4. Add banana mixture to the dry ingredients and stir to combine.

5. Pour onto prepared baking sheet and press evenly in a single (thin) layer 

6. Bake 20-25 minutes, stirring occasionally to avoid burning. Remove from oven and let cool.

Sweet Quinoa Breakfast Bowl

This is another great way to use leftover quinoa. This wholesome, high fiber and protein breakfast will truly keep you full and satisfied all morning long!

Ingredients:

(serves 1)

• I cup cooked quinoa

• ½ cup unsweetened almond milk

• ½ banana, sliced

• ¼ tsp cinnamon

• 2 tbsp toasted pecan pieces

• 2 tbsp toasted shredded coconut

• Small handful of blueberries

Directions

• Add cooked quinoa, almond milk, cinnamon, and banana slices to a small saucepan and cook over medium-low heat for about 5-10 minutes or until quinoa is warmed through and has absorbed the almond milk. Add more almond milk if needed.

• Place into a breakfast bowl, top with pecans, shredded coconut, and blueberries and serve

Alternatively (and if you have the time), take uncooked quinoa and cook it according to package cooking directions, with almond milk as the liquid.

Feel free to get creative with this recipe! Top with sliced apple, add in maple syrup or honey, chia or hemp seeds, pomegranate seeds and figs… you name it!