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almond milk

Chunky Monkey Superfood Smoothie

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Chunky Monkey Superfood Smoothie

Ready for a snack chock silly with super foods that tastes like Ben and Jerry’s Chunky Monkey ice cream…

milkshake

No you can have your cake and eat it too….well smoothie not cake but you get the idea. The only prep for this is that you will need to chop up some bananas and stash them in the freezer. The frozen bananas, cacao, & nut butter blend together so that this smoothie tastes like a frozen reeses cup but without all the added sugar and nasties. Amazing.

Make this the next time you are craving sweets and don’t forget to put a pinch of sea salt in your smoothies to provide some necessary minerals and to really make the flavor pop!

Chunky Monkey Superfood Smoothie

Serves 2

Raw - Vegan - Gluten Free - Grain Free - Paleo - Primal - No Sugar

Ingredients

  1. 2 Frozen Bananas
  2. 2 Tbl Raw Cacao Powder
  3. 4 dates pitted
  4. 2 Cups Non Dairy Milk (hemp, almond, coconut, etc)
  5. 2 Tbl Nut or Seed Butter (almond, sunflower, etc)
  6. Pinch sea salt

Optional Superfood boosters

  1. 1/2 Cup Swiss Chard, Romaine, or leafy green of choice (for minerals, vitamins, and fiber)
  2. 1 Tbl Hemp Seeds (for added protein and a plant based source of Omega 3's)
  3. 1/2 tsp Maca (for endocrine and hormonal support)
  4. 1/2 tsp Mucuna (for nerve support and to balance the caffeine in the cacao)
  5. pinch of cayenne (for metabolism boost)

Instructions

  1. Blend the ingredients until smooth; adding more non dairy milk to thin as needed.

Notes

  1. I add all of these superfood boosters to my smoothies for optimal energy and nutrition!

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Protein Rich, Skin Boosting Hot Chocolate

hot chocolate

I swear on all things Holy and true that this is the LAST cold weather recipe I will be posting this season. 

It is currently 12 degrees where I am….winter is a cruel mistress that won’t quite take the hint and get the heck out of here already!!! Oh well guess it’s just another excuse to drink more of my latest obsession….

How, you say, can a hot chocolate be high in protein, good for you skin, dairy free, and paleo!?!?

GELATIN!!!!!

I know you may have weird memories of jello from your childhood or stays in the hospital but gelatin (from a reputable source like the one pictured above from Great Lakes) can be amazing for skin health, bone health, and a rich source of protein from the natural collagen. I love the Great Lakes brand because it comes from grass-fed cows and it is Kosher so you can feel good about the quality of this gelatin. Recently a client of mine, when I introduced her to the wonders of gelatin, said she didn’t know why she was spending so much money on bodybuilding supplements like BCAAs and protein powders when she could get all that she needs from one tablespoon of this gelatin for half the price. I know girl. 

So how do we get this gelatin into our hot chocolate? Its easy, I dissolve a heavy handed tsp in some cold almond or coconut milk while I heat up the rest of the milk, add some raw cacao (like this one) for a boost of natural caffeine and a huge dose of antioxidants, stir in the bloomed gelatin, whisk , add my sweetener of choice and BOOM! Protein rich, paleo, dairy free hot chocolate that will starve off hunger, curb that sweet tooth and give your skin and joints a nice boost of collagen. 

Protein Rich Hot Chocolate

Serves 1

Paleo - Sugar Free - Gluten Free - Dairy Free - Grain Free - Low Cal 

Ingredients

  • 1 1/2 tsp Gelatin (Grass fed, High Quality Please)
  • 1 1/4 Cup Non Dairy Milk (Almond , Coconut, Hemp etc)
  • 2 Tbl Raw Cacao Powder
  • Pinch of Sea Salt
  • Sweetener of Choice to Taste (Maple Syrup, Liquid Stevia, Coconut Sugar, Raw Honey etc)

Instructions

  1. In a small bowl add 1/4 cup non dairy milk of choice and sprinkle the gelatin over the top and stir to combine.
  2. Set aside.
  3. In a small sauce pan add the remaining non dairy milk and heat over medium high heat.
  4. Whisk in the cacao, salt, and sweetener of choice.
  5. When the milk comes right under a simmer add the bloomed gelatin (you may need to use a spatula because it will be a solid mass) and whisk to melt and incorporate.
  6. When the mixture is heated to your desired temperature remove from the heat and pour in a mug.
  7. Drink up!

Optional add ins

  • 1/2 tsp Cinnamon
  • pinch of cayenne
  • You can also substitute a dark chocolate for the raw cacao and omit the sweetener. Use about 1-2 oz or to your level of liking.

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Vegan & Grain Free Pumpkin Pie

Who says you can’t have your pie and eat it too? 

What was that? Oh the saying is cake not pie? Well then all the reason why you can have seconds! Check out these little pecan crusted pumpkin pie beauties free of dairy, grains, sugar, and gluten but jammed with rich, decadent deliciousness. 

 

How did I do it? Wouldn’t you like to know!

I’m kidding, obviously I will tell you just scroll down to the recipe below ;)

Oh and I made mine into individual tarts because I like to feel like a giant when I eat little things, but if you want to serve a regular pie use a 9’‘ spring form pan and pour the filling in and bake for 20-25 minutes longer or until the center is set and a toothpick comes out clean. 

Vegan Pumpkin Pies

Yields 4

Vegan - Paleo - Sugar Free - Gluten Free - Grain Free 

Crust

  • 2 Cups Pecans
  • 2 Cups Dates
  • 1/2 Tsp Fine Sea Salt

Filling

  • 1 16 oz Can Pumpkin Pie Puree
  • 1 Cup Raw Macadamia Nuts Soaked in Water Overnight (or skinless almonds or raw cashews)
  • 1/2 Cup Pitted Dates (soaked in warm water for 15 minutes)
  • 1/2 Cup + 2 Tbl Maple Syrup
  • 1 Tbl Cinnamon
  • 1 1/2 tsp Pumpkin Pie Spice
  • 1/2 tsp Freshly Grated Nutmeg
  • 1/2 Cup Non Dairy Milk (Coconut, Almond etc)
  • 1/2 tsp Fine Sea Salt
  • 1 tsp Pure Vanilla Extract

Equipment

  • 4 - 4.75 in Mini Tart Shells
  • or
  • 8'' Spring Form Pan

Instructions

  1. Preheat the oven to 350F

For the crust

  1. In the work bowl of a food processor add the dates, pecans, and salt and pulse until the pieces are finely ground and it holds it shape when pressed between your fingers.
  2. Grease the tart shells and evenly divide the crust between the shells.
  3. Press the crust up the sides and firmly into the bottom as evenly as you can.
  4. Set aside.

For the Filling

  1. Drain the nuts and rinse off.
  2. Add the remaining ingredients to the work bowl of a blender and puree until smooth.
  3. Taste for sweetness and adjust according to your palette if necessary.
  4. Place the tart shells on a sheet pan.
  5. Pour the filling evenly between the tart shells.
  6. Bake in the oven for 25 minutes or until a toothpick comes out cleanly.
  7. Allow to cool and cover with coconut cream (optional)

Notes

  1. This recipe can be made into one large pie. Use an 8'' spring form pan and press the crust into the bottom and up the sides. Pour all of the filling in and bake for an additional 15-20 minutes or until a toothpick comes out clean.

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Pre Workout Snack of Champions

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Pre Workout Snack of Champions

Welcome to my latest obsession…

You may think I’m crazy for putting beets into chocolate and making a pudding, but don’t knock it until you try it. I do have a love for beets in general but a friend of mine turned me on to the combination of chocolate and beets and it really is a match made in heaven! This recipe would be perfect for curbing a sweet tooth but I actually think this is the PERFECT pre workout snack. 

Beet pudding before a workout? Really?

Really. 

Beets are high in nitrates and this creates a chain reaction where the body converts the nitrates in into nitric oxide. Nitric Oxide is a compound that enhances blood flow throughout the body and helps lower blood pressure. Many body builders take nitric oxide or pre workouts supplements that have nitric oxide for enhancing their workouts. The increase in blood flow yields better lifts for weight training and better blood flow for cardiovascular events. 

In addition to the increase in blood flow there is a nice balance of carbohydrates from the beets, energy boost from the cacao/chocolate, and vitamin C from the raspberries that give your body the proper balance for a killer workout. You could also eat this after a workout with some protein powder mixed for a complete post workout snack. I have been eating this for breakfast all week with some chopped almonds or hazelnuts on top and it is RIGHTEOUS! I feel so clean after I eat this and ready to take the day on.

Here is a link to a post I did about the health benefits of beets in pre and post workout nutrition.

Chocolate Raspberry Beet Pudding

Serves 4

Vegan - Sugar Free - Gluten Free - Grain Free - Paleo 

Ingredients

  • 3 Cups Steamed Beets (about 3-4 large beets or 5-6 small beets)
  • 1 Cup Raw Cacao Powder (or High quality Cocoa powder or Carob Powder)
  • 1/2 Cup Non Dairy Milk (Almond, Rice, Coconut etc)
  • 3 Cups Frozen Raspberries (Cherries would be amazing!)
  • 25-30 drops of Liquid Stevia or sweetener of choice to taste (Recommended Brand - Sweet Leaf Vanilla Creme)
  • 1 tsp Pure Vanilla Extract
  • 1/4 tsp Sea Salt

Instructions

  1. Steam beets in a steamer over simmering water for 10-15 minutes or until a knife is easily pierced through the skin. Allow to cool.
  2. Once the beets are cooled rub the skins off with your hands. ( I suggest wearing gloves and doing this over the sink to prevent staining on your skin)
  3. Slice the beets into small pieces and place in the work bowl of a blender.
  4. Add the remaining ingredients to the blender and puree until smooth and creamy.
  5. Taste for sweetness and adjust if necessary.

Notes

  1. If seeds bother you, heat the raspberries in a pan until softened with 2 TBL water and then mash with a fork. Strain the raspberries into the blender through a sieve to remove any seeds, pushing the solids with a spatula.
  2. Carob would be a great substitute for chocolate if you have any issues with caffeine or histamines that are in raw cacao/chocolate

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Raw Nutella Power Pudding

Life can be hard. 

Pudding can make life better. 

Nutella Chocolate Pudding can make life waaaaay better. 

Why is this pudding so special? Because this is a raw/vegan nutritional powerhouse pudding posing as a decadent dessert. The base of this is chia seeds, flaxseed meal, and hazelnuts soaked in your choice of dairy free milk (coconut milk makes this incredibly rich and decadent while almond milk makes a lighter pudding so choose accordingly).

So we have Omega 3’s, fiber, & protein disguised as dessert! Pretty awesome combo if you ask me.

The chia/flax hazelnuts needs about an hour to soak up and bloom but you can assemble those ingredients the night before and blend it up the next day.

Crazy easy, super delicious, and deceivingly healthy.

Does it get any better? 

Nutella Chia Flax Power Pudding

Serves 2

Vegan - Raw - Sugar Free - Gluten Free - Grain Free - Paleo

Ingredients

  • 2 Tbl Chia Seeds
  • 2 Tbl Flaxseed Meal
  • 1 Cup Hazelnuts (skins removed if possible but not necessary see notes)
  • 1 Cup (+ 1/2 Cup Reserved) Coconut Milk or Dairy Free Milk of Choice
  • 3 Tbl Raw Cacao Powder
  • 1 1/2 Tbl Pure Maple Syrup
  • 1/4 tsp Fine Sea Salt
  • 1/2 tsp Pure Vanilla Essence or Extract
  • 1/4 tsp Instant Espresso Powder (optional)

Optional Toppings

  • Cacao Nibs
  • Chopped Hazelnuts
  • Shaved Dark Chocolate
  • Scoop of Coconut Cream
  • Goji Berries
  • Shredded Coconut

Instructions

  1. Soak the chia seeds, flaxseed meal, and hazelnuts in one cup of dairy free milk for at least one hour but 4-6 hours will soften the hazelnuts so they blend easier.
  2. Use a spatula to scoop the bloomed chia/flax/hazelnut mixture into a high power blender. (It will be very sticky and will be formed to the size of the container)
  3. Add the salt, cacoa, maple syrup, espresso powder (if using) and 1/4 cup of reserved milk and blend until smooth.
  4. If the pudding is too thick add the remaining 1/4 cup of milk until the desired consistency is achieved.
  5. Taste for sweetness and add more maple syrup if you like.
  6. The pudding is ready to eat but it can be covered and kept in the refrigerator for up to one week.

Notes

  1. If you want the smoothest possible pudding you will want to use skinless Hazelnuts. The skins can be removed by a few methods: If you do not follow a raw diet you can roast the hazelnuts for 15 minutes in a 350 oven or roast slow in a warm oven for 12 hours or in a dehydrator following manufactures directions and then place in between two kitchen towels and rub them vigorously. The skins should come right off. If you soak the hazelnuts overnight and then rub in between two towels the skins should come off easily as well.

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3 Ingredient Frozen Fruit Popsicles - Vegan - Paleo - Gluten Free

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3 Ingredient Frozen Fruit Popsicles - Vegan - Paleo - Gluten Free

Popsicle

I believe most problems can be solved, or at least greatly diminished, by food frozen desserts. Ice cream, frozen yogurt, popsicles…..I could survive solely on those items and die a happy girl. But dammit why does all the ice cream and frozen goodies in stores and shops have to have all of these gross ingredients added like xantham gum, corn syrup, and artificial food colorings???? 

No need to fret my dear, I can solve this problem with three ingredients and few hours in the chill chest. 

All you need is a blender, some awesome popsicle molds, non dairy milk, and some frozen fruit of your choice. Wait, you don’t have cyclone shaped popsicle molds?

No problem son!

Simply fill some small paper cups and place lollipop sticks or leftover popsicle sticks in halfway through the freezing process (about 1 1/2 hours in) and voila!

I will say though that these crazy fun silicone molds make the whole experience that much better so just pull the trigger already and buy some because you know you will be making these all summer.

Oh and don’t be surprised if after trying these you have the sudden urge  to jump through the sprinkler with all your clothes on….do it I highly endorse that decision :)

3 Ingredient Frozen Fruit Popsicles

Yields 4

Vegan - Gluten Free - Grain Free - Refined Sugar Free - Paleo - Raw

Ingredients

  1. 1 cup Non Dairy Milk ( Almond, Coconut, Hemp, Rice)
  2. 1 cup frozen fruit of choice (raspberries, strawberries, mangoes etc)
  3. Stevia, Maple Syrup, or Sweetener of choice to taste

Instructions

  1. In a blender add all of the ingredients and puree until smooth. Add sweetener of choice to taste. If the fruit has seeds strain the mixture through a sieve.
  2. Pour the mixture into popsicle molds and freeze for at least 3 hours or until the pops release from the molds in tact.

Notes

  1. If you don't have popsicle molds use kiddie size paper cups. Fill the cups 3/4 way full and freeze for 1 1/2 hours or until the mixture is frozen enough to hold a lollipop or popsicle stick in the center. Freeze for an additional 2 hours and when ready to eat simply peel the paper cup away from the pop.

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