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Easy Homemade Granola

Easy Homemade Granola

I like to call this the “whatever I have in my pantry” granola because you can literally throw it together with whatever you have and keep is as simple or complex as you like!

Servings

12 – 1/2 cup servings

Total Time:

35min

Ingredients

  • 4 cups gluten free old fashioned oats
  • 1 cup nuts & seeds (I used raw almonds, pepitas & sunflower seeds), 1/3 of each)
  • 1 tsp HImalayan sea salt
  • 2 tsp cinnamon
  • 2 tsp vanilla extract
  • 1/2 cup melted coconut oil (can also use avocado oil or grapeseed oil)
  • 1/4-1/3 cup raw honey or local maple syrup
  • 2/3 cup unsweetened coconut flakes
  • Optional Add Ins; 
    • Spices such as turmeric, nutmeg, pumpkin pie spice
    • dried fruits with no added sugar 
    • chia seeds
    • dark chocolate chips

Instructions

1. Preheat oven to 350°F

2. Line a baking sheet with parchment paper 

3. In a mixing bowl, combine oats, nuts/seeds, sea salt and desired spices

4. In a separate bowl, combine melted coconut oil (or other healthy oil) with vanilla and honey/maple syrup

5. Pour the liquid over the dry ingredients and stir gently until well combined.

6. Spread evenly onto prepared baking sheet and bake for 10 minutes. 

7. After 10 minutes, remove from oven, stir, and bake for additional 10 minutes or until lightly browned

8. Add coconut flakes and return to oven for about 2-5 minutes if you like the flakes toasted.

9. Mix in any additional add-ins or enjoy as is! Can be stored for several weeks in jar or sealed container. 

Nutrition

For a balanced breakfast or snack, boost protein by enjoying with a plant-based milk such as Ripple (8g protein) or grass-fed yogurt (8-11g protein). Also great on top of a smoothie bowl made with high quality protein powder (10-20g protein)

Protein

Healthy Fats

Carbohydrates

How to Hydrate Properly: 5 Helpful Tips (plus hydration smoothie)

A Simple, Tasty Smoothie with Watermelon, Limes and Mint:

Hydration Smoothie

Ingredients:

  • 1 Mini Watermelon
  • Juice from One Lime
  • 1 Cup Coconut Water
  • 8-10 Ice Cubes

Instructions:

Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with mint and serve cold!

Gut Health Tip: Add a scoop of BIOHM Super Greens to this mix for that extra Probiotic boost!

 

 

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5 Simple Ways to Stay Hydrated

 

Why You Need to Drink Water

Staying hydrated is one of the most important and easiest ways to help out your body and aid digestion. However, as simple as it is, it’s easily forgotten.

Dehydration can not only hurt your gut and your digestion, but it can also influence the way you feel too—think about moodiness and fatigue. So do your body, your digestion, and your coworkers a favor and DRINK UP!

5 Ways to Stay Hydrated

How much water should you drink in a day? People may know the answer to this question but most of the time, the standard isn’t followed.

Staying hydrated is one of the most significant components of living a healthy lifestyle, but for many, it can be a challenge. That’s why figuring out a system that works for you is key to receiving ample water intake every day.

1. Fill up Before Bed

Keeping a glass of water on your nightstand will help you kick-start your morning by starting your water intake right when you wake up.

2. Reward Your Taste-Buds

Drinking water can be a drag, especially when you want something with a little more flavor. To mix things up, every two fill ups, reward yourself with something flavoring!

Simple ideas are infused water (ex. cucumber/mint, pineapple/ginger, raspberry/lime) or Hint Water. You can also incorporate some bubbles (sparkling water) or add a little boost of flavor with water enhancements such as Stur (I like this one over many others because it is naturally sweetened with Stevia).

I also like to use BCAAs, or flavored collagen powder. These products are great because they provide a little more flavor and have great benefits for your body as well. BCAA’s specifically are beneficial 1-2 times per day in more active individuals. 

BCAA Definition: Stands for branched-chain amino acids. They are protein supplements that help boost performance during exercise.

3. Get Yourself a Reliable Water Bottle

Not only are reusable water bottles good for the earth, but they also allow you to fill up throughout the day. New water bottle designs are both creative and functional so you won’t have to worry about them cramping your style.

4. Set Reminders and Make it Easy! 

 I try to drink at least 1/2 bottle on my way to and from work and take a “water and stretch break” during the day to fill up and get away from my desk. 

5. Know How Much Water You Should Drink in a Day

The amount of water we need to drink daily varies from person to person. Depending on individual body weight, you may need to adjust your intake to make sure you’re drinking enough water every day.

Figuring out the correct amount you need daily is easy, just follow these steps:

  • Your Weight: First you need to figure out your body weight (easy enough right?).
  • Multiply by 1/2: Next, you need to multiply your body weight by 1/2 (50%) to determine how much water you should drink daily (at a minimum!). For example, if you weigh 120 pounds, you should drink at least 60 ounces of water daily.
  • Activity Level: Finally, you will want to adjust that number based on your activity level, since you are expelling water when you sweat. A simple way you should adjust your water intake is to add 12 ounces of water to your daily total for every 30 minutes that you work out.

The benefits of staying hydrated include keeping your skin supple, your digestion working smoothly, and your entire body healthy. Figure out how much water your body needs daily! 

Post adapted from Biohm Health. 

 

Very Berry Chia Seed Pudding

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings

Ingredients

  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  

 

  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.

Instructions

  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂
Homemade Copycat Chocolate Sea Salt Rx Bars

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars

Ingredients

  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt

Instructions

  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.
“Peanut Butter Pie” High Protein Chia Seed Pudding

“Peanut Butter Pie” High Protein Chia Seed Pudding

I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂

*depending on the type of protein you use

Makes 4 servings

INGREDIENTS

  • 1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
  • 1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
  • 4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
  • 1/2 cup chia seeds
  • dash of cinnamon to sprinkle on top

INSTRUCTIONS

  1. Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
  2. Stir in the chia seeds.
  3. Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
  4. Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.

 *Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample! 

Pumpkin Chia Seed Pudding

Pumpkin Chia Seed Pudding

Ingredients:

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds

Instructions:

  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!

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Sweet & Savory Roasted Carrots

Sweet & Savory Roasted Carrots

So I am not much of a “cooked carrot” person but this recipe may have changed my mind! I found the recipe and adapted it a bit HollywoodHomestead.com. 

These root vegetables are sweet and make the perfect fall treat (I’m a poet and didn’t even know it)!

Ingredients:

  • 1 bunch of colored carrots (I used orange and purple)
  • 1/4 cup ghee/clarified butter/or grass-fed butter (I like Pure Indian Foods ghee)
  • 1 Tbsp cinnamon
  • 1 tsp nutmeg
  • Sea salt (as desired)

Instructions:

  1. Preheat oven to 375ºF.
  2. Wash, scrub and cut carrots into 1 inch sections.
  3. Place in a medium bowl and toss with melted ghee, nutmeg, and sea salt.
  4. Mix well until carrots are fully coated.
  5. Bake at 375 degrees for about 45 minutes.
  6. Enjoy!

 

 

Avocado Chicken Salad

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉

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Ingredients:

  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Instructions:

  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
Paleo Chocolate Chip Cookies

Paleo Chocolate Chip Cookies

Ingredients:

  • 2 ½ cups almond flour (finely ground)
  • ½ tsp sea salt
  • ½ tsp baking soda
  • ½ cup melted virgin coconut oil
  • 1 tsp cinnamon
  • ½ cup local maple syrup
  • 1/2 cup dark chocolate chips (I like Enjoy Life)

Instructions:

  1. Combine all ingredients except the chocolate chips in a large bowl and mix thoroughly
  2. Spread on a baking sheet lined with parchment paper if you want to make cookie bars. You can also make these into individual cookies.
  3. Bake at 375° for about 15 minutes, until edges start to turn golden brown
  4. Let cool for a few minutes and enjoy!!!

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Apple “Nachos”

Apple “Nachos”

Ok, maybe “nachos” is a stretch. But nonetheless, these are a nice pick me up snack during the day or before bed!

Slice some apples, spread some almond butter, and sprinkle with pomegranate seeds! You could also add some coconut flakes, dark cocoa nibs, etc. Get crazy!

 

Fruity Chia Seed Pudding

Fruity Chia Seed Pudding

Ingredients:

  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)

Variations:

  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879

Instructions

  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset

 

Baba Ganoush

Baba Ganoush

Baba Ganoush is a middle-eastern dip made from roasted eggplant and is a healthy and enjoyable alternative to many other dips!

INGREDIENTS

  • 1 large eggplant, pierced with a fork in several places
  • 1 medium onion
  • 1 Tbsp olive oil
  • 1 1/2 Tbsp lemon juice
  • 2 Tbsp tahini
  • 2 whole garlic cloves, peeled and roughly chopped
  • 1 tsp ground cumin
  • 1/2 tsp sea salt
  • olive oil to garnish

INSTRUCTIONS

  1. Peel and slice onion in half and lay on a large sheet of foil with the eggplant and wrap well.
  2. Put into very hot oven at 400°F-425°F for approximately 1 hour or until the eggplant is very soft.
  3. Scoop out eggplant flesh from skin and put into food processor with the onion and remaining ingredients. img_2757
  4. Pulse a few times until you have a nice chunky dip. Check for seasoning and adjust if required.
  5. Dish out onto serving plate and drizzle with olive oil, if desired.
Prosciutto Wrapped Asparagus

Prosciutto Wrapped Asparagus

INGREDIENTS

  • 1 lb asparagus
  • 1/3 lb prosciutto sliced thin

INSTRUCTIONS

  1. Rinse and cut any bottoms of the asparagus that look tough or undesirable.
  2. Preheat oven to 400°F.
  3. Wrap asparagus spears in a piece of prosciutto and place on foil-lined baking sheet.
  4. Bake at 400°F for 15–20 minutes, or until the prosciutto gets crispy and the asparagus begins to turn golden brown at the tips.
  5. Serve!
Simple Eggplant Pizzas

Simple Eggplant Pizzas

INGREDIENTS:

  • 1 eggplant
  • 1 Tbsp salt
  • 2 Tbsp olive oil
  • 2 tsp Italian seasoning
  • 1/3 cup parmesan cheese
  • 1/3 cup low-fat mozzarella cheese

SAUCE:

  • 2-3 tsp olive oil
  • 3 garlic cloves
  • 1 can petite diced tomatoes
  • 1/2 tsp Italian seasoning
  • 1/4 tsp dried oregano

DIRECTIONS:

  1. Cut off ends of eggplant and cut into 3/4-inch slices. If desired, place on a double layer of paper towels and sprinkle both sides with salt to draw out the water.
  2. Preheat oven to 375F.
  3. While oven preheats, begin the sauce. Heat 2-3 tsp olive oil and sauté garlic. When the garlic becomes fragrant, add diced tomatoes, Italian seasoning, and dried oregano and simmer until thickened.
  4. Wipe salt from eggplant and lay eggplant on a greased baking sheet. Brush with olive oil and seasonings.
  5. Roast for about 25 minutes.
  6. Top with sauce, cheese, and seasonings and place back into the oven for a few minutes, allowing the cheese to melt.
Roasted Sweet Potato Wedges with a Kick!

Roasted Sweet Potato Wedges with a Kick!

INGREDIENTS:

  • 3-4 medium-sized sweet potatoes
  • 2-3 tablespoons olive oil
  • garlic salt (or salt + garlic powder), to taste
  • pepper, to taste
  • 1/2-1 tablespoon chili powder depending on how much of a “kick” you want them to have

INSTRUCTIONS:

  1. Preheat oven to 400F.

  2. Cut sweet potatoes in evenly-sized (as much as possible) wedges and place in a Ziploc bag.
  3. Add olive oil, garlic salt, pepper, and chili powder to bag with sweet potato wedges and shake until coated.
  4. Spread out in a single layer on a baking sheet and bake for about 25-30 minutes.
  5. Enjoy!

Roasted Romanesco & Root Vegetables

Roasted Romanesco & Root Vegetables

INGREDIENTS: 

  • Cauliflower, Broccoli (or it’s fun cousin, Romanesco!), parsnips, sweet potatoes, beets, rutabaga, you name it!
  • Olive oil
  • Salt & Pepper
  • other herbs and spices of choice

DIRECTIONS:

  1. Preheat oven to 400F.
  2. Toss raw cut veggies in olive oil, salt, pepper, and herbs of choice.
  3. Place single layer of veggies on a foil-lined baking sheet and bake for 30-40 minutes.
  4. Enjoy 🙂