Contact Us

Let us know your name and email and how we can help!

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Main Blog

Mango and Ginger Cobbler with Raspberry Nice Cream

Sharon Muse

On a recent trip to Hawaii, Samantha and her husband came across this mango cobbler. It was so good, she wanted to recreate it for you guys. So we grabbed a few mangos and got straight to work - it's a hard job, isn't it?! The star of this cobbler is mangos and they are not only delicious, they are very nutritious!

Mangos have grown in popularity over time and are now considered the most widely consumed fruit probably more for their taste than nutritional benefits. While their taste is amazing, often described as a cross between a peach and a pineapple, the health benefits are where this stone fruit really shines.

Just one cup of mangos has over seventy-five percent of your daily Vitamin C needs. Most of us know that Vitamin C is crucial to supporting a healthy immune system. But did you know that in combination with fiber, the two together can lower the bad cholesterol? Add that to the fact the potassium and magnesium in mangos can also lower blood pressure - this fruit is worth eating!

Mangos are also high in Vitamin-A, B-6, copper and the combination of Tartaric, Malic and trace amounts of Citric acid help keep the alkali reserves in the body. We could go on and on about the benefits of mango (not to mention the raspberries in the nice cream) but let's get to the recipe!

Ingredients:

Raspberry Nice Cream:

1 can of coconut (placed in the refrigerator overnight)

2 cups frozen raspberries

2 Tbsp. of coconut sugar

Cobbler:

6 Mangos, peeled and chopped

4 Tbsp. orange juice

1/2 tsp. ground ginger

1 tsp. cornstarch (use arrowroot is grain-free)

Topping:

1/2 cup rolled oats - we used gluten free

1/2 cup oat flour (can be made by placing oats in a high speed blender or food processor)

1/2 cup chopped macadamia nuts

1/3 cup coconut sugar

2 Tbls. vegan butter (we used Earth Balance)

Instructions:

1.) Make the nice cream first. Place all the ingredients for the nice cream in a high-speed blender or food processor and blend until smooth. You may need to stop and scrape down the sides a time or two.

 2.) Put the smooth nice cream in a loaf pan and place in the freezer until it is solid enough to scoop out. It took ours about 2 hours.

3.) Now let's make the cobbler. Preheat oven to 350˚. Place chopped mangos, orange juice, ginger, and cornstarch in a bowl and stir to combine.

4.) Place mango mixture in a pie pan and bake for 45-50 minutes until the mangos have caramelized.

5.) While the mangos are baking, prepare the topping by putting all of the ingredients except the butter into a medium-size bowl and toss to combine.

6.) Cut the butter into the oat mixture by using two forks or a pastry cutter until the butter is pea-sized.

7.) Spread the topping on a cookie sheet that has been lined with a sheet of parchment paper and put in the oven alongside the mango mixture for 15-20 minutes or until golden brown. It will crisp up more once it is out of the oven and cools off (the topping can be made ahead of time and put in an airtight container).

6.) Once the mango mixture has caramelized (is soft and comes together), scoop into a bowl, add Raspberry Nice cream, serve and ENJOY!!

Quinoa Salad With Veggies and a Peanut Ginger Sriracha Dressing

Sharon Muse

During the warm summer months no one wants to be stuck in a hot kitchen when you could be outside enjoying the day so if we can get our hands on a make-ahead meal, we are all for it! This quinoa salad with veggies is perfect because you can make it a few days in advance and toss it with even more peanut ginger sriracha dressing just before serving and you are good to go outside and enjoy the day!

This salad is colorful and loaded with fresh vegetables but we wanted to make sure all the macronutrients are represented so we added quinoa and edamame for some plant-based protein. You may or may not be familiar with our love of quinoa, we love it for many reasons but one of the main ones is that it is a complete protein, meaning it has all nine essential amino acids. It is also rich in Magnesium, Manganese, Riboflavin, Lysine, Iron and contains almost twice a much fiber as most grains. If you prefer to add a little animal protein, then you can easily swap out the edamame for some grilled chicken or shrimp. It's absolutely delicious either way!

The peanut ginger dressing is perfect for this salad and the sriracha gives it a little kick. If you don't like spice at all, you can definitely leave it out. 

We hope this salad takes a little stress off that age ole question: What's for dinner? You can make this a day ahead and enjoy the rest of the week. 

Be sure to tag us on Instagram, Twitter or Facebook when you make this. 

Ingredients:

To make the salad:

2 cups cooked and refrigerated quinoa (cook in vegetable broth for extra flavor)

1 bell pepper - any color you like best, thinly sliced 

1/2 red pepper diced small

2 cups shredded purple cabbage

2 large carrots, grated

3- 5 green onions, diced

1 cup shelled and cooked edamame or another bean you like

To make the dressing:

1/3 cup natural creamy peanut butter

3 tsp. grated ginger

3 T Tamari (gluten-free soy sauce) or coconut aminos

2 tsp. honey 

2 T rice wine vinegar

2 tsp. sesame oil

1-2 T Sriracha

Optional toppings: toasted nut of choice, sesame seeds, chopped parsley

Instructions:

1.) Place the quinoa and vegetables in a large bowl, toss to combine and set aside

2.) Make the dressing by placing the ingredients together in a small bowl and stir to combine. You may want to use a small whisk to bring all the ingredients together.

3.) Take 2/3 of the sauce and toss into the salad, making sure the salad is mixed well with the dressing. Place the salad in the refrigerator to let all the flavors melt together at least 4 hours or up to a day. Refrigerate the remaining third of the dressing until ready to serve.

4.) Place salad in a bowl and top with optional toppings and drizzle remaining dressing over the top and enjoy!

 

 

 

 

 

Healthy 4th of July Recipes

Sharon Muse

Healthy 4th of July Recipes

The 4th of July is a time to spend with family and friends - not work all day in the kitchen. So we pulled together some of our favorite recipes to make your party planning easier. Some of these can be made ahead of time and you can relax and enjoy the day!

If you are curious about the nutrition componet of each recipe - just click on the title and it will take you to the orginal post.

We wish all of you a Happy and Healthy 4th of July!!

Vegan Chickpea Burgers with Avocado Sauce

chickpea vegan burger 2 (1).jpg

makes 6 burgers

Ingredients:

To make the burger:

2 cans chickpeas (garbanzo beans) drained

2 large carrots grated

1 medium zucchini, grated 

1/2 red onion, finely diced

4 tsp. minced garlic

1 T olive oil (more to cook the patties)

1/2 cup oat flour (you can make your own but putting rolled oats in a blender or food processor)

1 tsp. garlic powder

2 tsp. chili powder

1/2 tsp. paprika

1 tsp. Himalayan salt

1/2 tsp. ground pepper

2 T ground flaxseed

1/3 cup water

To make the Avocado sauce:

1/4 cup Veganaise (vegan mayo)

1/4 cup vegetable broth

1 medium avocado

Juice of one lemon

Additional optional items: buns, lettuce, tomatoes, cheese

Instructions:

1.) Mix the flaxseed and water in a bowl and place in the refrigerator for about 5-10 minutes while you start making the burgers.

2.) Place one tablespoon of olive oil in a pan over medium heat. Add diced onions, carrots, zucchini and garlic and saute until the onions are translucent. Remove from heat and set aside.

3.) Place drained beans in a food processor and pulse leaving some chunks (not pureed). Add the onion mixture and continue to pulse until mixed through. 

4.) Place bean and onion mixture in a large bowl and add the flaxseed and water mixture as well as the oat flour. Add the spices next and mix together.

5.) Make 6 equal sized patties and place on a plate. 

6.) Now make the sauce: In a small bowl, combine the veganaise, broth, avocado, and lemon and whisk together and place in the refrigerator to chill. You can make the sauce ahead of time as well.

7.) In a large sauté pan, heat some olive oil to medium heat. Add the patties, allowing them to cook on each side about 5 minutes. You don't want to overcook them but do want them heated throughout.

8.) Place patties on a bun, top them however you like and add a dollop of the avocado sauce (it's delicious) and enjoy! We served these with homemade sweet potato fries (click HERE for the recipe), also delicious!

 

c.caviar chip n dip.jpg

Ingredients:

½ cup olive oil

⅓ cup balsamic vinegar

1 tsp chili powder

½- 1 tsp sea salt

½ of a pint of grape tomatoes, diced

1 (15 oz.) can organic black-eyed peas, drained and rinsed

1 (15 oz.) can organic black beans, drained and rinsed

1 (11 oz.) can organic, non-GMO sweet corn

½ red onion, diced

½ red bell pepper, diced

½ green bell pepper, diced

Optional: add jalapenos if you like it spicy, cilantro or take the chili powder out and add garlic and fresh basil and you have a completely different dip - perfect for the summer time.

Instructions:

1.      In a small bowl, combine olive oil, balsamic vinegar, chili powder, and salt. Whisk to combine. Or place all the ingredients in a mason jar and with the lid on tightly, shake until combined.

2.    In a medium or large bowl, combine the remaining ingredients (tomatoes through bell peppers) and stir to mix thoroughly. Pour the dressing over the bean mixture and refrigerate a few hours to overnight for the flavors to combine. Although sometimes we just eat it as soon as we make it - it’s so good! Serve with tortilla chips, crackers or even cucumbers and enjoy!

Watermelon and Crab Summer Salad

Serves: 2 appetizer sized salads

Ingredients:

3 cups cold diced watermelon

8 oz. fresh lump crab meat

1/4 cup thinly sliced red onion

1/4 cup lightly packed sliced fresh basil

1/2 of a lemon squeezed

1 T olive oil

salt and pepper to taste

Instructions:

1.) Combine all the ingredients from watermelon through basil in a medium size bowl.

2.) Add lemon juice and olive oil over the salad, toss and season with salt and pepper.

3.) Chill for 5-10 minutes then enjoy!

Watermelon Jalapeño Margaritas.jpg

Servings 4

Ingredients:

8 Cups watermelon, cubed

3 Limes, juiced

1 Jalapeño, sliced

5 ounces silver tequila 

Instructions:

1.) In a high-power blender, blend watermelon until it becomes a puree.

2.) Place sliced jalapeños into the watermelon puree and let sit for at least an hour. If you like things super spicy, add more jalapeños and let sit longer. If you're not a huge fan of spice, then add less and don't let it sit as long. Be careful to wash your hands after working with jalapeños and avoid getting any juices in your eyes - this stings like crazy!

3.) Add the juice of the limes, tequila, and stir. Pour over ice and enjoy! If you want it blended with ice, strain jalapeños out of the watermelon puree and then blend all ingredients together with 2-3 large handfuls of ice.

Fresh Strawberry Nice Cream Bars

Fresh Strawberry Nice Cream Bars

makes 4 bars

Ingredients:

1 frozen banana

6 ounces full fat coconut milk

1-ounce orange juice

1 -2 T maple syrup

Chocolate coating:

1/2 cup Dairy Free Chocolate Chips, we love Enjoy Life Brand

1 tsp. coconut oil

*Will need a popsicle mold that holds at least four ice pops.

Instructions:

1.) Add frozen banana, strawberries, coconut milk, maple syrup and orange juice in a blender and process until smooth.

2.) Pour equally into four popsicle molds and place in the freezer for about 8 hours or overnight.

3.) If you choose to drizzle chocolate over them (and who wouldn't?), remove the popsicle from the mold by running it under hot water for a second. This will loosen it from the mold and should pull right out. Then place them all on a cookie sheet that will fit in your freezer and refreeze for about an hour (to make the chocolate coating). 

4.) To make the chocolate coating, place chocolate chips and coconut oil in a small bowl and melt in the microwave in 30-35 second intervals, stirring in between to melt the chocolate. Be careful not to overheat it as this will burn the chocolate and you will need to start over again.

5.) Pull the popsicle out of the freezer and drizzle the melted chocolate over on top and enjoy!

Lavender Honey Sweet Tea

Sharon Muse

If you are from or live in the south, you’ve probably had more glasses of sweet tea than you can count. If you are not from the south like I am (Samantha here by the way), you could probably care less about it. When I moved to Atlanta I was shocked when the waitress automatically brought me sweet tea when I ordered “iced tea”. After a short time of living here, I learned that everyone and their mama drinks sweet tea and especially in summer months. When I asked Sharon about this phenomenon, she informed me that sweet tea is the drink of the south and a staple in many southern family’s homes. I was new to this “southern life”  and trying to embrace it but I was not getting down with a drink loaded with sugar. I think I had maybe one sweet tea and then after that never drank it up until recently.

I went on a quick weekend get-away with my husband and we decided to not drink the entire trip since we were gearing up for a wine-filled week in Italy later that month. In search for something other than sparkling water, we ordered an iced tea at lunch and the waitress asked if we wanted sweetener with it. I immediately declined, but my husband’s, who always has a sweet tooth, interest was piqued. The waitress offered to sweeten it with a local honey simple syrup…GENIUS! We were hooked after one sip and I knew I had to bring it back and share it with everyone.

I had Sharon taste it and she loved it but we both agreed we had to put our Sage and Celery twist on it. That’s when we decided to make a sweet tea but just make it with a lavender infused honey simple syrup. Not only does lavender have a lovely fresh taste, it also contains many great benefits. Lavender is most widely known for is relaxation and stress release powers but it also has a good amount of vitamins and minerals such as vitamin A, iron and calcium. Lavender has also shown to improve mood, promote restful sleep, lower skin irritations, reduce inflammation, and soothe stomach bloating.

We love this version of sweet tea because the large amount of refined sugar normally used is replaced with honey. Refined sugar is empty calories that offer zero nutritional value, honey on the other hand has many beneficial plant compounds that offer health benefits. Honey contains phenols, enzymes and compounds like flavonoids and organic acids which gives it antioxidant powers. We all know how important antioxidants are because they help neutralize and remove free radicals from your bloodstream which helps keep you clear of illnesses and diseases.

Our Lavender Honey Sweet Tea the perfect summer evening drink! You get to enjoy the delicious taste of sweet tea but with the added health benefits of the honey and lavender. We used decaffeinated black tea because love having a glass with our dinner or afterward on our back porch. If you're looking for a little mid-day pick me up, use caffeinated black tea (a great way to cut down that Starbucks expense)! The recipe for the lavender honey simple syrup will give you a good amount, but don't fret because you can use it for many other things. It also happens to taste great on top of plain yogurt with some granola. Or if you're really feeling like you want to indulge, drizzle it on some vanilla ice cream!

 

Ingredients:

Lavender Honey Simple Syrup:

1 cup honey

1 cup water

2 T dried lavender 

Iced Tea:

7 decaffeinated black tea bags

10 cups water

Optional: lemon wedges

Instructions:

1.) Bring 10 cups of water to a boil in a large pot. Turn heat off and add the 7 tea bags and let steep for 7-10 minutes or until the tea is at your desired strength. Remove tea bags and let cool.

2.) To make the lavender honey simple syrup: add one cup of honey, one cup of water, and two tablespoons of dried lavender to a saucepan. Bring to a low boil and cook until the honey melts into the water. Turn heat off and let cool for 30 minutes.

3.) Once the simple syrup is cooled use a fine mesh strainer (and funnel if needed) and pour it into an airtight bottle of your choice. This will last in your refrigerator for up to two weeks.

4.) Once the tea has cooled, fill your glass with ice, add two tablespoons of the lavender honey simple syrup and then pour in the tea. Mix to combine and add a lemon wedge if you prefer. Sit back, relax and enjoy!

 

Maple Almond Butter Muffins, Gluten-Free and Gain-Free

Sharon Muse

The inspiration for our blog can strike us anywhere, we are constantly keeping our eyes open for new ideas and love taking an existing good recipe and making it even better. These Maple Almond Butter muffins were inspired by the recipe found on top of a Siggi’s Greek yogurt container. We liked how their recipe was written but wanted to see if we could make these gluten-free and grain-free and still taste good. It did take several attempts, but we finally got it right – and these are delicious!!

We replaced the wheat flour with a combination of almond flour and coconut flour. Not only are these flours both gluten-free and grain-free, they boast a lot of nutrients as well. Both flour alternatives have a lower glycemic score, have more fiber and will not irritate your gut like wheat flour can.

Almond flour has a lot of Vitamin E and about sixty-five percent of the fat it contains comes from monounsaturated fat. Why is this good? Monounsaturated fat is known to be excellent in maintaining healthy cholesterol levels and good for overall heart health.

Both flours have a good amount of iron, manganese, and copper but coconut flour is higher in fiber. And we know we needed some protein in there so we increased the amount of eggs from one to two, plus the Greek yogurt in there has a ton of protein! We even have ground flaxseeds for added health benefit, so these muffins are packed with nutrients! We could go on and on about these healthy ingredients but let’s get straight to the recipe!

Ingredients:

Makes 12 muffins

DRY:

¾ cup almond flour

¼ cup coconut flour

¼ cup flax seed

2 tsp.  baking powder

½ tsp. baking soda

½ tsp. salt

1/3 cup mini dairy-free chocolate chips

WET:

¼ cup unsweetened vanilla cashew milk

¼ cup maple syrup

2 eggs

¾ cup Siggi’s Vanilla Yogurt

¾ cup almond butter (can use any nut butter you like)

Instructions:

1.) Preheat oven to 350° and line a 12-count muffin pan with cupcake liners and set aside.

2.) In a large bowl, add the dry ingredients, whisk to incorporate and toss in the chocolate chips.

3.) In a medium bowl add all the wet ingredients and stir to incorporate.

4.) Fold in the wet ingredients into the dry ingredients and mix until well incorporated, but making sure not to over mix.

5.) Fill each muffin liner with the batter evenly. Sprinkle with chocolate chips on top (optional) and bake for 17-19 minutes or until a toothpick is inserted and comes out clean. Allow muffins to cool in the pan for about 10 minutes then move them to a drying rack to finish cooling. Enjoy!

 

Vegan BBQ Sandwich Made With JackFruit and Broccoli Slaw

Sharon Muse

With Father's Day coming up, we wanted to provide you with a quick and easy dish that dad will love as well as the rest of the family - no matter their eating style. This vegan BBQ sandwich is made with jackfruit and in case you aren't familiar with it - it really does have the texture of pulled pork. If you don't want to tell anyone it's vegan, you won't have to :)!

Jackfruit has gained a lot of popularity recently due to the fact that it has a similar texture to chicken or pork and is fairly neutral in flavor. Known as the "Jack of all Fruits" it takes on almost any flavor you put with it and pairs well with sauces. Making it the perfect ingredient for our vegan BBQ sandwich!

Let us tell you a little bit about our star ingredient: Jackfruit is a relative to the fig and is found in tropical areas like Southeast Asia, Brazil, and Africa. It is low in calories, contains no cholesterol or saturated fats like animal products, however, the fruit itself does not contain much protein. It does have a great amount of Vitamin C, A, Iron, Manganese and is a good source of fiber.

We thought this is a great recipe for those days when you want a break from meat as well as an easy dinner to whip up for dad on his special day! Although we love our fathers every day, this Sunday is the perfect time to spoil him and thank him for being the best around. Happy Father's Day to all and we hope you enjoy this recipe!

Ingredients:

serves 4
 

2 cans of Jackfruit (in water, not brine or syrup) drained and rinsed

3/4 cup BBQ sauce of your choice (just watch the sugar content) or more if you like

BBQ seasonings (we used 2 T coconut sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp chili powder)

1 T Avocado or Olive Oil

Avocado

4 buns

Broccoli Slaw:

Bag of Broccoli Slaw (find this in the produce section of your favorite grocery store)

1/4 cup Veganaise or good quality mayonnaise

3 T Apple Cider Vinegar

1/2 T Honey

1/2 tsp. Celery Seed

1-2 Chopped scallions

Instructions:

1.) Empty the bag of slaw into a large mixing bowl and set aside.

2.) In a small bowl, mix together the veganaise, apple cider vinegar, honey, and celery seed - stir to combine. 

3.) Pour dressing over the bowl of slaw, add scallions and mix together. Place in the refrigerator so that the flavors have a chance to combine. If you can do this a day ahead of time - even better!

4.) While the slaw is cooling off in the fridge, start working on the BBQ jackfruit. Drain, rinse, and thoroughly dry the canned fruit. Slice off the center/core part of the fruit and discard.

5.) In a separate bowl, toss the jackfruit with the bbq seasoning so that it is covered evenly.

6.) Heat oil in a medium-sized skillet over medium-high heat, add the seasoned jackfruit and sauté about 3-4 minutes.

7.) Pour the sauce over the fruit and stir. If you are using a thick BBQ sauce you can add a tablespoon of water. For a more shredded texture, use a fork to pull the pieces apart. Reduce heat to low, cover with a lid and let cook for 20-30 minutes (the longer you let cook, the deeper the flavor). 

8.) To plate, open your bun and place some slices of avocado on the bottom, then a spoonful of the slaw. Top with the BBQ jackfruit mixture and option to add a little more BBQ sauce on top. Place the other half of the bun on and ENJOY!!

 

 

 

Fresh Strawberry Nice Cream Bars

Sharon Muse

We were not joking when we said we picked way too many strawberries on our trip to Washington Farms. Since we both individually felt the need to fill our buckets up to the brim with strawberries, we knew were had to create quite a few recipes to work our way through them. First we made a delicious Fresh Strawberry, Arugula and Quinoa Salad with Lime Dressing, then we we baked a Vegan Strawberry Crumble, and now we are giving you this amazing recipe for Strawberry Nice Cream Bars. By now, we are hoping, you've heard of nice cream; the delicious healthy, dairy free alternative to good ol' fashion ice cream. And we are also hoping that you haven't gotten sick of strawberries yet, but honestly, who gets sick of strawberries?!

If you live in Atlanta like we do, you know the humidity has set it and there is nothing better than food that cools you down. Well we lied, there nothing better than some good AC during these hot and humid times but cool foods come in a close second. Since these bars are made with whole food ingredients and minimal additive sugar, we love to enjoy them at all times of the day. Whether that's during the day right after a long walk outside with our dogs or after dinner as we sit and relax on our porch, they are always the perfect cool treat.

After reading our previous strawberry featured posts, you already know that strawberries are rich in anti-inflammatory antioxidants, anti-aging flavonoids, vitamins, and minerals. So lets talk about coconut milk for a second. To some coconut milk has gotten a bad rep because of how calorie and fat dense it is, but it is actually one of the world's healthiest foods. Coconut milk is abundant in medium-chain triglycerides (MCT) fatty acids, specifically lauric acid that’s easily absorbed and used by the body for energy.  We all know how important healthy fats are for us; they improve heart health by lowering blood pressure and cholesterol, aid in weight loss, help build muscle, and helps prevent joint inflammation and arthritis. Coconut milk also contains electrolytes, that will help you stay hydrated during the hot summer months. The combination of electrolytes and healthy fats improves digestion and relieves constipation by nourishing the digestive lining. On top of the abundant health benefits, coconut milk tastes so good, so there is really no reason why anyone should avoid it. We just suggest that it is consumed in moderation due to it being so high in calories.

Now that you know all the health benefits these nice cream bars have, its time to whip up a batch and see how good they taste! They are the perfect summer dessert and are so easy to make for any dinner party or BBQ you will have this summer. We hope you enjoy them as much as we do!

makes 4 bars

Ingredients:

1 frozen banana

6 ounces full fat coconut milk

1-ounce orange juice

1 -2 T maple syrup

Chocolate coating:

1/2 cup Dairy Free Chocolate Chips, we love Enjoy Life Brand

1 tsp. coconut oil

*Will need a popsicle mold that holds at least four ice pops.

Instructions:

1.) Add frozen banana, strawberries, coconut milk, maple syrup and orange juice in a blender and process until smooth.

2.) Pour equally into four popsicle molds and place in the freezer for about 8 hours or overnight.

3.) If you choose to drizzle chocolate over them (and who wouldn't?), remove the popsicle from the mold by running it under hot water for a second. This will loosen it from the mold and should pull right out. Then place them all on a cookie sheet that will fit in your freezer and refreeze for about an hour (to make the chocolate coating). 

4.) To make the chocolate coating, place chocolate chips and coconut oil in a small bowl and melt in the microwave in 30-35 second intervals, stirring in between to melt the chocolate. Be careful not to overheat it as this will burn the chocolate and you will need to start over again.

5.) Pull the popsicle out of the freezer and drizzle the melted chocolate over on top and enjoy!

Gluten-Free, Healthy Blueberry Glazed Donuts

Sharon Muse

As soon as the weekend rolls around we start to crave baked goods and we totally blame our parents for it! Growing up, every weekend we got "treats". It was a rare occurrence to wake up on the weekend and not have a box of donuts or a bag of fresh bagels sitting on the counter. So, baked goods on the weekends are nostalgic and just feel so right. As we got older and started our journey to becoming the best version of ourselves, we realized that these delicious donuts, bagels, muffins and croissants made our bodies feel pretty awful. But that craving never went away! Since we are always in the pursuit of finding healthy AND delicious alternatives, we knew we had to experiment with making a donut. 

We present to you the faux-nut: Gluten-free, natural and whole food based donut. You certainly won't have any tummy aches after indulging in one of these bad boys. Well lets be honest, you can never stop after one donut, so when you reach for that second (or even third) you won't feel any guilt either! You get all the health benefits from oats since we used oat flour as our main base. In our Gluten-free Apple Pancakes post we spoke about how these whole grains boast a good amount of soluble fiber called Beta-Glucan. And since this fiber is absorbed by the body more slowly it will make you feel fuller longer. Beta-glucan has also been shown to lower the LDLs aka the bad cholesterol. Oats have also been shown to reduce the risk of colon cancer, heart disease and aid in weight loss.

Oats are not the only power house food we used in these weekend treats. We also added in some wild blueberries not only for taste but for a big antioxidant boost as well. Now if you're wondering if there is any difference between a wild blueberry and normal blueberry, chances are you didn't get to read our Vegan Strawberry Crumble post where we explained the two. Wild blueberries have 2x the antioxidants of cultivated (normal) blueberries, thanks to a higher concentration in the flavonoid, anthocyanin.

Now if the health benefits alone haven't persuaded you to make these faux-nuts, we are here to tell you they are beyond delicious! We had all members of our family taste test them and they agree too!

makes 6 donuts

Ingredients:

1/2 cup almond flour

3/4 cup gluten-free oat flour (make your own by putting rolled oats in a food processor or blender)

1/4 cup coconut flour

1/4 cup coconut sugar

1 tsp. baking soda

1 1/2 tsp. baking powder

1/2 tsp. salt

3 large organic eggs, whisked together in a small bowl

1 tsp. good quality vanilla extract

1/4 tsp. blueberry extract (we used Silver Cloud extract, find it here)

3/4 cup frozen or fresh wild blueberries

Glaze:

1 cup Swerve confectioners sugar or organic confectioners sugar

2 T almond milk (any milk will work), use more if you like a thinner glaze

*You will need a donut pan, we found ours at Target

Instructions:

1.) Preheat oven to 350°. In a large bowl, add all the dry ingredients (almond flour through salt) together and stir to combine and take out any lumps.

2.) In a small bowl, combine all of the wet ingredients (eggs through Blueberry extract). Stir to combine and set aside.

3.) Toss the blueberries in the dry ingredients to keep them from sinking to the bottom of the pan.

4.) Add wet ingredients to the dry ones and carefully fold together to combine but not break up the blueberries

5.) Spray the donut pan with coconut spray and evenly fill the donut pan. Bake for about 18 minutes or until a toothpick is inserted and comes out clean.

6.) Set the donut pan on a cooling rack and let them cool before putting the glaze on.

7.) To make the glaze - make sure there are not any lumps in the powder sugar and then stir in the milk. Dip the top of the donut in the glaze or pour on top. Just be sure to place something under it while pouring - this will make cleaning up a lot easier!!

8.) The glaze will soak into the donut if too thin but it is still delicious! We stored these in the refrigerator and either ate them cold or warmed them up first - either way is delicious.

 

 

 

 

Kale, Banana and Almond Butter Smoothie Bowl

Sharon Muse

The weather here in Atlanta has been increasing getting warmer and warmer, we even reached the 90s last week! As the weather gets nicer and the temperature starts to rise, we start to crave cooler foods so we turn to the good ole smoothie bowl as our go-to breakfast or lunch! Of course it's easy to stop by your local juice bar to pick one up, but there are so many perks to making it yourself. We like to make our own because we can control exactly what goes into it. These little delightful bowls can turn into a sugar bomb if you aren't careful. Many times the base of smoothies bowls consist of ingredients with additional sugar, ie sweetened açaí or pitaya, sweetened yogurt, apple juice and then always a ton of granola or the top.  Yes, we know they taste delicious but you certainly do not need that many grams of sugar in one sitting! Smoothie bowls are really easy to make and when you make them at home they become totally customizable with the ingredients of your choosing. Don't worry, you can sneak all sorts of other goodies in there and feel like you are having a treat.

We made this one with coconut yogurt as we don't eat a ton of dairy but you can really use any kind of yogurt. We do suggest using a plain or unsweetened flavor as the others contain that extra sugar that you don't need since the banana and honey are sweet enough as it is. Next, we used kale to bump up the nutrition and of course, you know we want to eat healthy fats at every meal so we added some all natural almond butter. We used a half of a frozen banana to add creaminess and as a natural sweetener. That and a handful of ice is really all you need to make this nutritious and delicious smoothie bowl. But don't be afraid to make it your own; you can add protein powder for the perfect post work out meal or any of your favorite fruits on top.

serves 1

Ingredients:

1 cup plain coconut yogurt (or any yogurt you like)

1 T Almond Butter

1/2 of frozen banana

handful of kale

handful of ice

Toppings (optional): 

Cacao nibs -we used Navitas

Granola - One Degree Organic Sprouted Oats

Blueberries - wild if you can find them

Honey

Instructions:

1.) Put all the ingredients (except the toppings) in a blender and process until smooth.

2.) Pour into a bowl and top however you like and enjoy!!

 

Vegan Strawberry Crumble

Samantha Serpe

You may remember a couple of weeks ago we took a little road trip and went strawberry picking. It the perfect day; the sun was shining, there was a cool breeze and we practically had the strawberry fields to ourselves. We got so caught up in the moment that we didn't realize how many strawberries we actually picked. We both walked away with a five-pound bucket and wondering what in the world we were going to do with all these strawberries! That night we got home we made a delicious Strawberry, Arugula and Quinoa Salad with Lime Dressing for dinner, but that barely put a dent in our huge haul. So our minds started to churn and we thought who doesn't love a healthy dessert featuring this season's favorite fruit?! And that's when we decided to make this amazing Strawberry Crumble.

As you all know there is a lot more to strawberries than their amazing taste, they also come with a big nutritional punch. If you read our Strawberry, Arugula and Quinoa Salad with Lime Dressing post, you know these ruby-red berries are rich in anti-inflammatory antioxidants, anti-aging flavonoids, vitamins, and minerals. Beta-carotene, which is a precursor to Vitamin A, is responsible for the berry’s beautiful color and Vitamin C is present in the form of ascorbic acid. One cupful of strawberries has over 89% of our daily need of Vitamin A and 149% of Vitamin C. And both of these vitamins bring a ton of anti-aging, anti-inflammatory and immune boosting benefits.

To add even more nutritional value to this dish, we mixed in some frozen wild blueberries. Did you know there is actually a difference between wild blueberries and cultivated blueberries (the ones you typically find at your food store)? Wild blueberries grow naturally in fields and rocky hills, whereas cultivated blueberries take careful planning and planting. Wild blueberries tend to be smaller and appear to be a darker blue. Not only do they look slightly different, they are also more nutritious! Wild blueberries have 2x the antioxidants of cultivated blueberries, thanks to a higher concentration in the flavonoid anthocyanin. If you're wondering, "where the heck do I find these better berries?", we found them in the frozen fruit isle at our local Whole Foods.

The mixture of the fresh strawberries and wild blueberries makes the perfect dessert...it tastes amazing, has a great nutritional value and it won't throw you off your healthy eating plan. We found that it is great for when you have company over because you can mix everything up in advance and then throw it in the oven as your eating dinner. Plus it has totally been a crowd pleaser, especially when we add some vegan vanilla ice cream! We hope you enjoy this dessert as much as our families and we have!

Ingredients:

Strawberry Mixture:

4 Cups fresh strawberries, chopped

1 1/2 Cup wild blueberries (fresh or frozen)

1 T organic cornstarch (or arrowroot)

1/2 T fresh lemon juice

2 T maple syrup

Crumble:

3/4 Cup almond flour

1/3 Cup rolled oats (gluten-free if need be)

1/4 Cup shredded coconut, unsweetened

3/4 Cup coconut sugar

1/2 tsp. cinnamon

1/4 Cup chopped walnuts (or your favorite nut)

3 T coconut oil, melted

1 T maple syrup (optional)

Optional: vegan vanilla ice cream

Instructions:

1.) Preheat oven to 350 degrees Fahrenheit. Combine all of the Strawberry Mixture ingredients together in an 8"-9" pie dish. Toss to make sure berries are coated evenly.

2.) In a small bowl, combine the Crumble ingredients except for the coconut oil and maple syrup. Mix until well incorporated and then mix in melted coconut oil and taste. If you feel like you would like it sweeter add the tablespoon of maple syrup.

3.) Place in oven and bake for 35-45 minutes until crumble is golden brown. Remove from oven and let cool for 10-15 minutes. Top with your favorite ice cream and enjoy this healthy, summer dessert!

 

Homemade Sweet Potato Fries

Sharon Muse

Sweet potatoes fries are delicious are extremely nutritious - plus, they are really easy to make at home!

Ingredients:

3 large sweet potatoes

1-2 T olive oil

sea or Himalayan salt

chili powder

Instructions:

1.) Preheat oven to 450°. Slice the sweet potatoes into french fries as evenly as possible (this is not as easy as it looks so just do your best).

2.) Place the fries in a large bowl and drizzle olive oil and sprinkle the salt and chili powder over them and toss to evenly distribute.

3.) Place the fries on a cookie sheet that is lined with foil or parchment paper make sure they are not touching each other - this will help them cook more evenly and get a nice crisp.

4.) Place pan in the top third of the oven and bake for 18-20 minutes total and be sure to flip the fries at the halfway point. If you prefer your fries to be a little more crispy, turn oven to broil and move pan to the middle of oven and cook for an additional 3 minutes.

Vegan Chickpea Burgers with Avocado Sauce

Sharon Muse

Some days just call for a burger and fries, you know what I am talking about don't you? But what is a person to do when they no longer eat red meat? Sure you can always have a turkey burger but we have a recipe for a plant-based burger that we think you will love! 

We've all seen black bean burgers so we decided to see how it would taste if we made a chickpea burger - and it was delicious!! Some of you may be wondering what the difference between a chickpea and a garbanzo bean is - not a thing! Click HERE if you want to read more on the history of the legume and how they came to have different names.

We also added shredded carrots, zucchini, and ground flax seed to punch up the nutrition even more. So these burgers boast a great amount of iron, Vitamin B-6, magnesium, and fiber. Plus these burger and the sauce are completely vegan. 

Whether you are vegetarian, vegan or just interested in trying a meatless burger, we really hope you will enjoy these! Try them with our homemade Sweet Potato Fries as well.

makes 6 burgers

Ingredients:

To make the burger:

2 cans chickpeas (garbanzo beans) drained

2 large carrots grated

1 medium zucchini, grated 

1/2 red onion, finely diced

4 tsp. minced garlic

1 T olive oil (more to cook the patties)

1/2 cup oat flour (you can make your own but putting rolled oats in a blender or food processor)

1 tsp. garlic powder

2 tsp. chili powder

1/2 tsp. paprika

1 tsp. Himalayan salt

1/2 tsp. ground pepper

2 T ground flaxseed

1/3 cup water

To make the Avocado sauce:

1/4 cup Veganaise (vegan mayo)

1/4 cup vegetable broth

1 medium avocado

Juice of one lemon

Additional optional items: buns, lettuce, tomatoes, cheese

Instructions:

1.) Mix the flaxseed and water in a bowl and place in the refrigerator for about 5-10 minutes while you start making the burgers.

2.) Place one tablespoon of olive oil in a pan over medium heat. Add diced onions, carrots, zucchini and garlic and saute until the onions are translucent. Remove from heat and set aside.

3.) Place drained beans in a food processor and pulse leaving some chunks (not pureed). Add the onion mixture and continue to pulse until mixed through. 

4.) Place bean and onion mixture in a large bowl and add the flaxseed and water mixture as well as the oat flour. Add the spices next and mix together.

5.) Make 6 equal sized patties and place on a plate. 

6.) Now make the sauce: In a small bowl, combine the veganaise, broth, avocado, and lemon and whisk together and place in the refrigerator to chill. You can make the sauce ahead of time as well.

7.) In a large sauté pan, heat some olive oil to medium heat. Add the patties, allowing them to cook on each side about 5 minutes. You don't want to overcook them but do want them heated throughout.

8.) Place patties on a bun, top them however you like and add a dollop of the avocado sauce (it's delicious) and enjoy! We served these with homemade sweet potato fries (click HERE for the recipe), also delicious!

 

Peanut Butter and Jelly Cheesecake, Vegan and Gluten-Free

Sharon Muse

Mother's day is around the corner and we created something special we think she will love. This Peanut Butter and Jelly Cheesecake is so delicious and decadent, you won't believe it is actually filled with healthy ingredients - but it is!

For starters, the entire cheesecake contains no dairy at all - but is still as creamy as if it did. There is not a spot of gluten in this either, so if you or your mom is dairy and gluten intolerant or allergic, this is the dessert for you! Often times when we go to a vegan restaurant they don't have many gluten-free items on the menu and especially very few gluten-free desserts but we've got that covered.

This is actually an easy dessert to make but it does take some preparation time so please, please read the recipe and plan ahead of time to surprise your sweet mama! After all, she is worth it - right?!

You may not recognize one of the ingredients, Lucuma powder. We found it at Sprouts so I am sure other health food stores have it or you can get it here from Amazon (just so you know, we do receive a tiny bit of referral income if you purchase it here - but we promise that is not why we are putting it the recipe). Lucuma powder comes from the Lucuma fruit found in Peru. The Peruvian people have been using this for centuries and refer to it as the "Gold of the Incas". They love this flavor so much that it is the most popular flavor ice cream there. 

Now on to Lucum's health benefits - it contains a good amount of calcium, beta-carotene, iron, zinc, Vitamin B3, and protein. It can be used as a natural sweetener and with its low glycemic index, it won't raise your blood sugar level. Regular sugar wreaks havoc on your blood sugar levels, but lucuma powder has been shown to actually stabilize it. It can be used in place of regular sugar by using two tablespoons of lucuma powder to one tablespoon of sugar. You can use it in smoothies, sprinkle some in your yogurt, and even mix up a little in your nut butter to give it a caramel kind of flavor. Here we used it for the flavor as well as it thickens the jelly a bit. It is totally optional though so don't let this deter you from making this amazing cheesecake recipe.

Give this recipe a try and be sure to tag us @sageandcelery so we can see your creations!

Serves 6-8

Ingredients:

Crust:
1/2 cup peanuts
1/2 cup shredded coconut
8 Medjool dates - pitted
4 T cacao powder
4 tsp coconut oil
.
Peanut Butter Cheesecake filling:
2 cup raw cashews (soaked for 4-6 hours or boil for 10 minutes then drain)
1 cup raw peanuts (soaked for 4-6 hours or boil for 10 minutes then drain)
1 cup coconut yogurt
2 T coconut oil
2/3 cup smooth natural peanut butter
2/3 cup coconut milk or almond milk
2 T mesquite powder
4 Medjool dates
1 tsp. Himalayan salt

Jelly:
2 cup frozen raspberries
1 cup orange juice
4 tsp. coconut nectar (you can use honey if not vegan)
1 tsp. vanilla bean powder
4 T chia seeds
2 T lucuma powder, optional (this will help it to thicken)

Items you will need:

*Parchment paper

*9-inch springform pan
 

Instructions:


1.) First make the jelly: combine frozen raspberries, orange juice, coconut nectar, vanilla bean powder and chia seeds in a saucepan and bring to a simmer over medium heat. You will want to stir while the jelly simmers to break up the berries. Let the jelly simmer around 5 minutes and then remove from the heat and add the Lucuma powder if using. Keep stirring to cool down for a few minutes and place in the refrigerator to cool and thicken. This may take about an hour so it’s good to make ahead.

2.) While the jelly is cooking – 9-inch springform pan with parchment paper. Place all the ingredients for the crust in a high-speed blender and process until smooth. Press down the crust in a 9-inch springform pan that has been lined with parchment paper.

3.) Spread half the jelly over the crust and place back in the refrigerator to chill while you make the delicious peanut butter filling.

4.) In a clean blender, place the drained peanuts and cashews along with all remaining ingredients, blend until smooth and creamy. You may need to scrape down the sides a few times to make sure all the ingredients are blended together well.

5.) Spoon the peanut butter filling on top of crust and jelly. Place in the freezer for 1-2 hours. Remove from freezer and remove the outside of the springform pan. This is the part where you can get creative, top with chopped nuts, drizzle chocolate on top. Place back in freezer until you're ready to serve. Let sit for a few minutes before serving and enjoy!

Fresh Strawberry, Arugula and Quinoa Salad with Lime Dressing

Sharon Muse

As you may have seen from our Instagram posts and stories, we went strawberry picking at Washington Farms last Friday. We had the best time trying to make sure we picked the reddest, shiniest berries and ended up picking a few buckets full. You know us, now that we have our berries, we have to dig in deeper and tell you why these springtime favorites are not only delicious, they are actually really good for you as well.

These ruby-red berries are rich in anti-inflammatory antioxidants, anti-aging flavonoids, vitamins, and minerals. Beta-carotene, which is a precursor to Vitamin A, is responsible for the berry’s beautiful color and Vitamin C is present in the form of ascorbic acid. One cupful of strawberries has over 89% of our daily need of Vitamin A and 149% of Vitamin C. And both of these vitamins bring a ton of anti-aging, anti-inflammatory and immune boosting benefits.

The anti-aging flavonoids, called anthocyanin and catechin have been linked to lowering the risk of heart disease and cancer. So, in addition to strawberries being delicious, there is a really good reason we should be eating them.

We were tired from the day of picking so we whipped up an easy salad using our newest treasures. We added some quinoa for protein but feel free to add some more if you like. If you have time, use some of the dressing to marinate some shrimp or chicken - cook and top over the salad for an even heartier version. We hope you like this salad as much as we do!

makes 2 large entree salads or 3-4 side salads

Ingredients:

5 oz. arugula (already washed)

2 oz. goat cheese, crumbled

1 cup chopped strawberries

½ cup cooked quinoa

¼ cup chopped walnuts

avocado

Lime Dressing:

¼ cup apple cider vinegar

¼ cup olive oil

zest of one lime

2 T lime juice (or the juice of 1.5 limes)

Instructions:

1.) In a mason jar with a lid, place all of the ingredients for the dressing. Place the lid on top and give is several good shakes to emulsify all the ingredients. You can also place all the ingredients in a bowl and whisk to combine.

2)   In a large bowl, place arugula and quinoa and toss evenly.

3.) Top the salad with goat cheese, strawberries, walnuts, and avocado.

4.) Toss with lime dressing – you will have a good bit left over, it makes a great marinade or store in the refrigerator.

5.)  Evenly distribute in bowls or plates and enjoy!

5 Natural Ways to Prevent and Relieve Seasonal Allergies

Samantha Serpe

natural allergy relief.jpg

Spring has sprung here in Atlanta and although we are looking forward the warm weather, we are totally dreading the allergies that come with it. If you have never been in Georgia during the Spring, lucky you! The pollen creates a thick yellow film that covers everything, making a large number of people victims of seasonal allegories. As we are in the thick of allergy season, we know most of the country has yet to experience all that Spring has to offer, so we came up with a list of our favorite Natural Remedies and Prevention for Seasonal Allergies. We hope that this list can lead some to away from popping that over the counter allergy medicine every single morning and towards an approach that protects the natural process of your immune system.

Allergies are due to a hypersensitivity in the immune system that causes the release of the damaging histamines. And when this happens we feel just awful! Cue the itchy eyes, non-stop sneezing, congestion, and post-nasal drip. All of these can really wear your body down and impact your day-to-day life. Over the counter medications, antihistamines, and decongestants do a pretty good job in battling allergy symptoms, but they come with sides effects. Some side effects include drowsiness, dryness of the eyes, nose, and mouth, and heart palpitations. We fully believe that with patience and diligence allergy symptoms can be treated naturally. Here are our favorite ways to combat seasonal allergies:

honey 2.jpg

1. Raw Local Honey

Consuming raw local honey can work as a preventative measure in avoiding the symptoms of allergies because it contains local pollen that is causing them. By giving your body small doses of the local pollen, it allows your immune system to build up a defense. Adding a couple tablespoons each day to your favorite tea, yogurt, or smoothie can help relieve your itchy eyes and congestion.

sunglasses.jpg

2. Wear sunglasses

Now you may be wondering why wearing sunglasses has anything to do with allergy prevention. Think about it, any time you are outside your eyes are open for the most part and they have no barriers or filtering system such as cilia (those tiny little hairs) in the nose. This makes it extremely easy for allergens to enter the eye and cause inflammation. By wearing sunglasses any time you step outside you are putting up a wall of defense for your eyes, limiting the amount of pollen that enters them.

neti pot 2.jpg

3. Neti Pot

The use of neti pots have been used for centuries, it originated in the Ayurvedic medical traditions hundreds of years ago. Neti pots are a great way to help clear the sinuses and remove congestion by clearing the nasal passages of any allergens and breaking down mucus. Often times, the buildup of allergens and mucus can lead to painful sinus infections. Any days where you spend a lot of time outside, use a neti pot at the end of the day to clear everything out. The best time to use it is right after you shower since the steam of the shower got a head start on loosening the mucus. It is very important to use a high-quality neti pot and distilled water when rinsing to avoid other elements irritating the sinuses.

essential oil 2.jpg

4. Essential Oils

There are many essential oils that can help open up the nasal passages and lungs during allergy season. Our favorites to use include menthol, lavender, peppermint, eucalyptus, and frankincense. If you have a diffuser at home you can add a couple of drops of your favorites or make a concoction of your own. We love to mix lavender with eucalyptus and frankincense at night and in the morning we mix eucalyptus and peppermint oil. If you don’t own a diffuser you can add a few drops to a cotton pad and place it in your shower, taking big, deep breaths. doTerra also makes an amazing respiratory blend called Breathe. It comes in a roller stick that you can apply directly to your skin since its diluted with coconut oil. This stays in our purse and we dab in right under our nostrils any time we start to feel congested.

5. Nourish Your Immune System

As your body starts to experience the symptoms of seasonal allergies, your immune system is struggling to function. Adding supplements or foods that support your immune system such as vitamin C, Zinc, Stinging Nettle, and Probiotics can give you’re the immune system a boost that is desperately needed. Try to stay away from food and beverages that cause congestion such as sugar, dairy, and alcohol.

We hope these suggestions bring you relief. Just remember, natural remedies can take a little time to become fully effective.

Maca Energy Bites

Sharon Muse


If you are on the hunt for a quick snack to give you some energy, these Maca bites are the perfect solution! It's no wonder energy bites or balls (as they are sometimes called) are all the rage right now; they are easy to make ahead of time and store in the refrigerator - perfect for a grab and go lifestyle. We decided to add in the superfood, Maca into these - so let's talk about why...

The Maca root is actually a cruciferous vegetable closely related to broccoli, cauliflower, and even kale. It's native to Peru and has been used for its medicinal properties for thousands of years and while it boasts a ton of nutritional value, it's worth noting that studies on maca are still in the early stages. We expect to hear even more about this vegetable in the future.

Maca is used mainly after it has been ground into powder form. This turnip-like vegetable is a good source of carbs, protein, and fiber which make it perfect to add to your pre or post workout snack. It is high in Vitamin C, copper and iron and even contains over 20 amino acids - including all 8 of the essential ones.

Maca powder is rich in antioxidants and has been shown to improve energy and mood, balance estrogen levels and boost male fertility.  Sprinkle it over oatmeal or in a smoothie or of course use it in these delicious energy bites!

Ingredients:

1 cup Cashews

1 cup Almonds

10 dates, pitted

1 T chia seeds

1 T Maca Powder**

2 T cacao powder

2 T almond milk or other non-dairy milk of choice

2 tsp. cinnamon

2 T sunflower seeds

optional: shredded coconut, cacao nibs for coating

Instructions:

1.) Process nuts in a high-power blender or food processor until they resemble the consistency of flour. Then add the dates, chia seeds, maca and cacao powder, cinnamon, almond milk and process some more until all are incorporated.

2.) Add the sunflower seeds at the end and pulse leaving these in bigger pieces to add crunch.

3.) Take about a tablespoon full of the mixture and roll it into a ball. Repeat until done, placing the bites on a cookie sheet covered with parchment paper. Roll each in shredded coconut, cacao nibs or just leave plan and enjoy! Store in the refrigerator to keep fresh.

**We found Maca powder at Whole Foods or you can find it here.

Egg Roll In A Bowl with Tofu

Sharon Muse

We know that making dinner after a long day is not always easy. Sometimes you just want to have dinner delivered - we get it and we are totally guilty of doing that too. But the problem with takeout is you never really know what exactly is in the meal. How much fat did they use? How much sugar is actually in that sauce? And don't get us started about how you might feel afterward - bloated, gassy. Has this ever happened to you? We have a solution - yes, it does involve getting in the kitchen but only for a few minutes and the results are delicious, nutritious and won't leave you feeling poorly. 

We are taking the good part of an egg roll, the veggies - adding in a few other veggies and some tofu - and voila, you have a tasty dinner that will take less time than it does to wait for the delivery person to ring your doorbell!

serves: 2

Ingredients:

Base:

1 bag of broccoli slaw

1/2 of a small head of purple cabbage, thinly sliced

1/2 Cup mushrooms, sliced

1/2 of a red onion, thinly sliced 

1/4 Cup green onion, thinly sliced

1/2 tsp. crushed red pepper

2-3 cloves of garlic, minced 

2-3 T sesame oil

Sauce:

1 T sesame oil

1/4 cup liquid coconut aminos or Tamari (gluten-free soy sauce)

2 tsp. grated ginger

1 tsp. minced garlic

2 T rice wine vinegar

Tofu:

4 oz. extra firm tofu, squeezed and sliced into 4 triangles (or protein of choice)

2-4 T Tamari 

1 tsp. grated ginger

optional topping: sliced green onions, sesame seeds

Instructions:

1.) Place sliced tofu in a bowl and pour some tamari over it and add ginger. Toss to coat and let sit to marinate while you prepare veggies and sauce. Flip once while you are making the veggies.

2.) Add 2 tablespoons of sesame oil to start to a medium-sized sauté pan and heat to medium-high. Add the onion, ginger, garlic, crushed red pepper, broccoli slaw, and cauliflower. If the veggies seem too dry add the additional tablespoon of sesame oil. Stirring often and saute until the veggies are cooked and a little wilted. 

3.) In a small bowl whisk together all of the Sauce ingredients. Pour over sautéed veggies and continue to cook for an additional 3-5 minutes.

4.) While the veggies are cooking start to cook the tofu. Get a smaller sauté pan and heat sesame oil over medium-high. Add marinated tofu and cook on each side to heat through - about 2 - 3 minutes each side.

5.) Divide veggies equally into bowls, add the tofu and top with sliced green onions and sesame seeds if desired and enjoy!

Vegan and Gluten-Free Almond Butter Eggs

Sharon Muse

So...we are on a bit of a chocolate and nut butter kick these past few weeks, but the combination is amazing so we decided to take a shot at remaking an old favorite. Do you remember those delicious egg-shaped Reese's cups? As kids, we would look forward to them every year in our Easter baskets. Why did they taste so much better in an egg shape? While we love them still, we wanted to create a delicious version but one without so much processed sugar, preservatives, and ingredients that our body does not recognize.

We also slightly amped up the nutritional value by using almond butter instead of peanut butter. While both peanut butter and almond butter have similar nutritional value, almond butter does come out on top in a few areas. Almond butter has almost twice the amount of fiber per serving, nearly three times as much Vitamin-E and about twenty-five percent more monounsaturated fat as peanut butter. Remember, monounsaturated fat is the good kind of fat, the heart-healthy kind. However, if you just can't live without your peanut butter, then, by all means, use that instead. The result will be delicious and you will still be able to pronounce and recognize every ingredient in this recipe!

We also added a date caramel paste to update these egg cups but again, if you are a traditionalist in this area, just leave that part off.

So...have some fun making these, it's not often we get to play with our food and get away with it, enjoy! 

 

Ingredients:

1 cup almond butter

1/2 cup coconut flour

1/4 cup maple syrup

Date Paste:

5 dates, pitted

1.5 T water

1/8 - 1/4 tsp. vanilla extract

Chocolate Coating:

1 cup dairy-free chocolate chips

2 tsp. coconut oil

Instructions:

1.) In a medium-size bowl, mix almond butter, coconut flour, and maple syrup together and set aside.

2.) If your dates are not soft and fresh, soak them in very hot water for 10-15 minutes and drain before using. Place the softened dates, water, and vanilla in a food processor and blend until it resembles a paste and set aside.

3.) Take a scoop of the almond butter mixture and form into egg shapes and press down in the center to leave a spot for the date/caramel paste. Spoon a little on top of the egg and repeat until you are finished with both. You should have about 15 or more egg shapes, depending on how big you make them. We suggest making them about as thick as traditional Reese's cup. place them on a tray and freeze for 20-30 minutes.

4.) In a medium-size microwave-safe bowl, melt the chocolate chips and coconut oil. You should do this in about 30-second increments and stir in between so the chocolate doesn't burn. While the chocolate is melted, dip your frozen egg shapes into the chocolate making sure all sides are covered. Allow to cool on a piece of was paper to harden or freeze to harden even more quickly. Store in the refrigerator, eat cold or bring them to room temperature - either way, they are delicious!

Gluten-Free and Wheat-Free Chocolate Peanut Butter Muffins

Sharon Muse

This delicious muffin recipe came as a result of a craving for Reese's peanut butter cup AND a chocolate cake. We wanted something that tasted delicious but wasn't full of all the refined and processed sugar and flours that you normally see with baked goods. These muffins taste almost too good to be healthy - but they aren't - they are gluten and wheat free and have about 25% of your daily fiber needs in one little muffin. They are made with oat flour, so along with the fiber, you also get heart healthy benefits...all while eating something that tastes like it came from a bakery. 

Sometimes healthy baked treats taste alright for your everyday life, but they may not taste good enough to serve when company comes over. Well, we say that life is too short to eat bad food! Healthy food can taste amazing as well and we think you can serve these muffins to anyone, they are that good! In fact, we are going to add them to our Easter brunch menu...drizzled with the Peanut Butter Maple Sauce - yum!

makes 10-12 muffins

Ingredients:

Dry:

1/4 tsp. salt

1 tsp. baking powder

1 cup gluten-free oat flour

1/2 cup almond meal

1/2 cup powdered peanut butter

3/4 good quality unsweetened cocoa

Wet:

1/2 cup organic maple syrup

1 cup unsweetened coconut milk, from a carton

2 eggs

1 tsp. vanilla extract

2 T coconut oil (use refined or melt first)

1/4 cup (plus a little extra if you want to sprinkle on top) dairy-free dark chocolate chips, we used Enjoy Life brand

Optional Peanut Butter - Maple Sauce:

1/4 cup natural peanut butter

2 T  organic maple syrup

4-6 T unsweetened cashew milk

1/4 tsp. vanilla extract

Instructions:

1.) Preheat oven to 350°.

2.) Place all of the dry ingredients (with the exception of the chocolate chips) together in a large bowl and whisk together to combine until clumps are gone

3.) In a smaller bowl, combine all of the wet ingredients together and whisk to combine.

4.) Mix the wet ingredients in with the dry ingredients and start to combine. Fold in the chocolate chips and continue to combine all of the ingredients.

5.) Spray a 12 count muffin pan with coconut spray and evenly scoop the batter into the muffin pan. Sprinkle with extra chocolate chips if you like. 

6.) Bake for about 18 minutes or until a toothpick inserted comes out clean. Allow the muffins to cool in the pan for at least 10 minutes before you dive into them (it's hard to wait for these babies but it is worth the wait!). Drizzle the sauce over them if desired - you won't be sorry ;)

*Note: Depending on the size of your scoop, you may not have enough batter to fill 12 muffins. If this happens, be sure pour a little water into the empty cups before putting the pan in the oven. This will protect the pan from burning.

To make the Peanut Butter Maple Sauce:

1.) Combine all the ingredients (start with 4 tablespoons of the milk and add more to achieve the desired consistency) in a bowl and whisk together. Drizzle on top of the muffin or dip the muffin into it - or smother it with it - this sauce is Ah-mazing!! Enjoy! If you have any leftover sauce, store it in the refrigerator for up to a week - you will need to heat the sauce to use it to bring it to a thinner consistency.

Easy, Healthy and Delicious Green Juice

Sharon Muse

St. Patrick's Day is just a few days away so before you reach for the green beer and green milkshake, we want to give you a delicious and easy green juice recipe. We aren't saying don't enjoy the day and all it has to offer, but why not fuel up on some amazing nutrients to balance it out!

We have two main ingredients that are filled with vitamins and nutrients - apple and spinach. I am sure you know that apples contain a good amount of Vitamin C and fiber which is great, but they also bring some more benefits leading the Medical News Today who list them as one of the top 15 healthy foods. Apples also contain a complex of B vitamins, phytonutrients, minerals like calcium and potassium, and the antioxidant Quercetin which has been found to have benefits in neurological health.

Spinach is another one of the top 15 healthy foods, Popeye was definitely on to something - but we prefer our spinach fresh rather than the canned variety. Spinach boasts a ton of vitamin A which is great for our skin and hair as well a vitamin C which in addition to helping our immune system - it also helps build and maintain collagen. So this juice drink is like a facial in a cup:). Spinach also has a lot of potassium, vitamin K, fiber, iron, calcium and is a great source of magnesium. If you lift weights at all, then you know magnesium is your friend as it helps us maintain muscle along with a whole host of other benefits.

This is juice recipe is really just a starter one - you can customize it with anything else you like. If the lemon is too acidic for you today, try swapping it for a half of an orange. Also, add anything else you like - ginger would be great as well as cucumber and carrots. The juice makes a fantastic afternoon pick-me-up instead of reaching for a cookie or coffee. 

Give it a try and let us know what you think and Happy St. Patrick's Day!

serves: 1

Ingredients:

1/2 of a lemon, peeled 

1 small organic apple, cut so that you don't use the seeds

a handful (1-2 cups loosely packed) of organic fresh spinach

1/2 cup of ice

1/2 cup of water

Instructions:

1.) Place all in a high-speed blender, blend, and enjoy!