nuts

Paleo and Vegan Oatless Oatmeal: Coconut Flour Porridge

September 12, 2014 by Bethany And Rachel Leave a Comment

Sometimes you can get bored with the same old, same old breakfast. For me, that’s oatmeal, which I love dearly, but today I just had to change it up. So I came up with this beauty, coconut flour porridge, which is both vegan and paleo! It is oh so fluffy and tasty, with all the sweetness coming from the banana! Totally clean, healthy, and not to mention, delicious! It’s perfect for any morning and will fuel your body so you can have the right start to your day!

Coconut Flour Porridge

5 tbs coconut flour
1 1/3 cup water
2 tbsp ripe banana, mashed
1 tsp cinnamon
1/4 tsp vanilla extract
1 tbsp pumpkin puree
1 tbsp chocolate chips
1 tbsp chopped nuts
1 tbsp nut butter
Chopped apple

1. Place coconut flour, water, banana, cinnamon, vanilla and pumpkin in a microwave-safe bowl, mix until combined

2. Place in the microwave and microwave for about 3-5 minutes, checking every 2 minutes, or until thick.

3. Top with chocolate chips, nuts, nut butter and a chopped apple!

4. Enjoy!

Health Benefits

COCONUT FLOUR:

Gluten-free
Wheat-free
High in fiber
High in protein
Healthy fats
High in manganese

Recipe as a whole:

Vegan
Paleo
Gluten-free
Dairy-free
High Fiber
Protein
Healthy fats
All natural
100% clean
No-added-sugar
Full of vitamins and minerals such as Beta carotene, potassium and vitamin C

WIAW- Loving Fall Flavors

September 10, 2014 by Bethany And Rachel Leave a Comment

Hey Y’all! Time for another round of WIAW! I’m loving fall flavors like pumpkin and apple pie! Big Thanks to Jen at Peas and Crayons for hosting!!

Breakfast

Breakfast was the usual, oatmeal. But I’ve been loving adding some coconut flour! This is 1/3 cup oats with 2 Tbsp, coconut flour and water. I added half an apple, cinnamon, mixed nuts, a few dark chocolate chips, and spoonful of pumpkin and of course a dollop of natural PB!

Lunch

Lunch was in my dorm room since the dining hall is only open at brunch and dinner. I hate brunch because I have a fast metabolism and need to eat every few hours or blood sugar drops quickly. This is a Vanilla Apple Pie Protein Smoothie with Sunwarrior Protein Powder! This was soooo good and perfect for fall!!

Vanilla Apple Pie Smoothie

Serves 1

1 cup unsweetened almond milk
1 frozen apple, sliced
2 tsp. cinnamon
1 scoop Sunwarrior Vanilla Protein Powder
1/2 tsp. xantham gum, optional
handful of ice
Combine all ingredients in a blender. Blend until smooth.
Enjoy!

The smoothie did fill me up very long so a little while after I had a Cookies and CreamQuest Bar and microwaved it! Defiantly my fav flavor!

Dinner

Dinner was in the dining hall and I had the norm. A giant grilled chicken salad with veggies and balsamic vinegar and an unpictured plate of jerk chicken with broccoli.

Snack

Today was my first time trying Pumpkin Spice Chobani and I loved it! Perfect flavor for fall! I topped it with some almond butter and bran flakes.

What are your favorite Fall eats?

Paleo Banana Nut Breakfast Cereal

September 2, 2014 by Bethany And Rachel 7 Comments

Cereal is one of my most favorite foods. I can eat it for breakfast, lunch, dinner and dessert. Eat it by the handful, spoonful, or on top of a yogurt parfait. When I was little I used to mix all kinds of cereal together because loved having a variety or textures and flavors in my mouth. I wanted to make some kind of cereal other than granola, and after researching on other food blogs I came up with this cereal! You won’t find added sugar or preservatives in here, just the delicious taste of banana and nutty goodness. So easy and simple to make, you don’t need to buy cereal anymore! This has the taste of banana nut muffins in a wheat-free and gluten-free cereal! Make this now!

Paleo Banana Nut Breakfast Cereal

serves 3-4

1/2 cup almond meal
2 Tbsp. flaxseeds
2 Tbsp. golden raisins
2 Tbsp. unsweetened shredded coconut
2 Tbsp, sunflower seeds
2 Tbsp. chopped walnuts
1/2 tsp. cinnamon
1 banana, mashed
1 Tbsp. coconut oil
1 Tbsp. maple syrup/honey/agave

Preheat oven to 275 degrees.
Combine first 7 ingredients in a bowl. Mix well.
In a separate bowl, combine banana, coconut oil and maple syrup. Mix well and add to other ingredients . Stir well, scraping the sides of the bowl each time.
Place parchment paper on a cooking sheet and spread on cereal in a thin layer.
Bake for about 45 minutes, checking every 15 minutes. Break into flakes and bake an additional 15 minutes, or until golden.
Enjoy!

Health Benefits

Bananas

Packed with many vitamins and minerals such as potassium, manganese, magnesium, folate, vitamin B6, C and A
Plenty of fiber
Natural sugars

Almonds

High in vitamin E, potassium and magnesium
Healthy fats
Fiber packed

Recipe as a whole

All natural
No processed ingredients
No preservatives
No refined sugar
100% clean
Wheat-free
Gluten-free
Dairy-free
Protein
Fiber
Healthy fats
Vegan
Vegetarian
Paleo
Whole 30

Cinnamon Pumpkin Oatmeal Brûlée

August 14, 2014 by Bethany And Rachel 12 Comments

This healthy Cinnamon Pumpkin Oatmeal Brûlée is a nice change from regular oatmeal and tastes like dessert for breakfast!!!

I always try to come up with different variations of my favorite meals, like oatmeal. While I love adding pumpkin to it, I wanted to take it up one notch by making it brûlée-styled. I was lucky enough to receive tons of amazing product sample of Karis Naturals, one of them being cane sugar. Not any kind of can sugar though, this stuff is unprocessed and all-natural, having almost the same health benefits of honey. It is totally unrefined, and one of the only ones of its kind marketed in the U.S. Such an amazing find, this can be replaced as refined sugar in recipes to give them a nutritional boost. I’m telling you, this stuff is amazing!

Click HERE to get your all-natural unrefined sugar!

(adapted from Taste of Home)

Cinnamon Pumpkin Oatmeal Brûlée

Print Recipe

Ingredients

1/3 cup oats
1/3 cup almond milk
1/4 tsp cinnamon
1/8 tsp vanilla extract
1 Tbsp. pumpkin puree
1/2 Tbsp. golden raisins
1/2 Tbsp. chopped walnuts
1 tsp. all-natural raw cane/coconut sugar
Maple Ginger Cream
1 Tbsp. greek/soy yogurt/ricotta
1 tsp. maple syrup
1 Tbsp. almond milk

Instructions

Preheat oven to 350 degrees.
Combine oats, milk, cinnamon, vanilla, pumpkin, raisins and walnuts in a ramekin. Mix well.
Bake for about 15 minutes or until oatmeal is finished cooking.
Take out of oven and sprinkle sugar on top.
Heat oven to broil (550 degrees) and put oven in oatmeal for about 1 minute, or until sugar is caramelized (watch closely).
Combine all ingredients for cream and spoon on top.
Enjoy!

Health Benefits

Fiber
Protein
Healthy fats
Vitamins
Minerals
100% clean
No processed ingredients
No refined sugars
All-natural
Vegan
Vegetarian
Gluten-free
Dairy-free

Lemon-Blueberry Larabar Cookie Cups

August 4, 2014 by Bethany And Rachel Leave a Comment

I am always in need of an afternoon-pick-me-up. I usually grab a protein bar or granola bar if I know I will be gone awhile. While bars hold me over when hunger strikes, they aren’t the best thing for me. I used to eat the “healthy” protein bars that were chocolate covered and contain artificial flavors and ingredients. How did I not know that these bars had the same nutrition value as a candy bar? Luckily I was fortunate enough to be send a few flavors of the wonderful Larabars! All natural ingredients and no artificial flavors in this jam-packed goodness. They only contain few ingredients, and I can pronounce every single one! Buy them now and replace them with your go-to snacks. My favorite flavors are blueberry muffin and chocolate chip cookie dough, but I’m sure all the flavors are just as amazing!

Lemon-Blueberry Larabar Cookie Cups

Makes 2 cookie cups

1 blueberry muffin larabar
3 Tbsp. cashews, soaked in water for at least 1 hour
2 Tbsp. fresh blueberries
1 tsp. lemon juice

Preheat oven to 350 degrees.
spray cooking spray in 2 mini muffin cups. Cut bar in half and smash one into each muffin cup. Press down into muffin cup until equal thickness throughout. Bake for 12 minutes, or until cups become golden.
In a food processor, combine drained cashews, blueberries and lemon juice. Blend until mixture is smooth.
Take cookie cups out of muffin tin when cooled. Spoon in cashew mixture.
Sprinkle lemon zest on top, if desired.
Enjoy!

Health Benefits

Fiber
Protein
Healthy Fats
Non-GMO
Gluten-free
Dairy-free
All natural
No preservatives
No processed sugar
100% clean
Vegan
Vegetarian
Paleo

Peach and White Chocolate Granola Bars {Vegan & GF}

July 21, 2014 by Bethany 9 Comments

I used to love granola bars as a kid, especially the ones with chocolate chips and drizzled with chocolate! I always thought them to be healthy, but I soon learned they were full of artificial flavors and added sugar. I miss them so much though, so I took action and made my own. These granola bars are even better! Peach butter and White Chocolate is a to-die-for combination, if you haven’t tried it, you will eventually understand! No added sugar or processed ingredients in these tasty snacks,only sweetened with Kauffman’s Sugar-free Peach Butter (Click HERE to get your jar)! These will become your kids new favorite granola bar!

Peachy Keen White Chocolate Granola Bars

1 cup walnuts
1/2 cup raisins
1 cup peach butter (preferably no-sugar added version like Kauffman’s)
1 cup oats
1/2 tsp. cinnamon
1/4 cup vegan white chocolate chips, chopped

Preheat oven to 350 degrees.
In a food processor, add walnuts, raisins and peach butter. Blend for about 20 seconds, or until nuts are crumbs and raisins are paste-like.
In another bowl combine oats, cinnamon, and white chocolate chips.
Add peach mixture to oat mixture and mix well.
Spray cooking spray in a jelly roll pan. Add mixture and spread evenly on the bottom of the pan.
Bake for about 25 minutes, or until bars are finished cooking.
Let cool for about 10-15 minutes and slice. Melt more white chocolate and drizzle on top of bars, if desired.
Enjoy!

Health Benefits

Fiber
No added sugar
No preservatives
All-natural
Gluten-free
Dairy-free
Vegan
Vegetarian
100%clean
Vitamins
Minerals
Antioxidants

Cinnamon-Pecan Pumpkin Granola Bars

July 21, 2014 by Rachel 7 Comments

It’s officially the pumpkin season and you all know what that means, pumpkin-flavored everything! Woo-hoo! I just love pumpkin, I just don’t actually eat it in fall though, I literally have it all year round! What’s not to love about this versatile and delicious squash!? It can be added to virtually almost every type of dish: oatmeal, pancakes, yogurt, chili, pie, wraps,lasagna, you name it, and there is a pumpkin version. Packaged granola bars seem really easy and convenient, but most of the time you are actually doing yourself, and your body a disservice when buying them! First of all they can be uber expensive, loaded with sugar and preservatives, and can be heavily processed. On average, a granola bar typically can cost 75 cents or more per bar, doesn’t sound like much, but when you are buying 12, it really adds up. The good news is that you can make your own for dirt cheap! Plus these ones are pumpkin filled!!! These granola bars taste like fall, cinnamon, crunchy pecans and pumpkin, and such a quick and easy grab-and-go snack or quick breakfast!

Cinnamon-Pecan Pumpkin Granola Bars

2 cups dry oats
2 ripe bananas, mashed
3 tbsp sliced almonds
2 tbsp sunflower seeds
2 tbsp pumpkin puree
2 tbsp maple syrup
1 tsp cinnamon
10 whole pecans

1. In a large bowl, mix everything together except pecans, mix until thoroughly combined

2. Spray some cooking spray in a jelly roll pan and place oven at 350 degrees

3. Spread mixture evenly in the pan and press one pecan where each granola bar will be cut after baked

4. Bake for about 15-20 minutes or until golden

5. Let cool and cut into 10 even bars

6. Enjoy!

Health Benefits

Vegan
Gluten-free
Dairy-free
Protein from nuts
Healthy fats from nuts
Fiber from oats and pumpkin
All natural sweetness
No preservatives
Non-GMO
Vitamins, Antioxidants, minerals
No-sugar-added

Easy and Healthy Dessert for Breakfast: Cocoa-Dusted Cherry Polenta Breakfast Pudding

July 14, 2014 by Bethany And Rachel 1 Comment

Want a new change from your same old breakfast choices? Well God just answered your prayer with this beauty. So rich and creamy, you will think you are eating dessert! This polenta pudding is as easy to make as oatmeal and can satisfy a sweet tooth in a few minutes! You would have never thought of eating polenta at breakfast, but I promise you if you do, you will be one happy camper! 🙂

Cocoa-Dusted Cherry Polenta Breakfast Pudding

1/4 cup dry polenta
1/2 cup water
2 tbsp full-fat coconut milk (can add a bit more for extra creaminess)
1 tsp cocoa powder
1 tsp honey
1 tsp crushed walnuts
1/2 tsp vanilla extract
sprinkle of unsweetened flaked coconut
Cocoa-Dusted Cherries (recipe below!)

1. In a bowl, combine polenta and water

2. Microwave polenta mixture for about 1 1/2 minutes, or until the polenta absorbs all the liquid

3.Combine Polenta Mixture with coconut milk, stir well

4. Mix all remaining ingredients into the polenta pudding

5. Top with more crushed walnuts, coconut, and cocoa-dusted cherries, if desired

6. Enjoy!

Cocoa-Dusted Cherries

6 dark red/black cherries, pitted and halved
1 tbsp cocoa powder

1. In a small bowl, coat cherries with cocoa powder

2. Microwave for about 1 1/2 minutes, or until hot and juicy

3. Stir into polenta pudding

4. Enjoy! 🙂

Health Benefits

100% clean
All Natural
No preservatives
Non-Gmo
No added sugar
Fiber
Gluten-free
Dairy-free
Vegan
Healthy fats
Vitamins, minerals, antioxidants
Protein
Low Glycemic Carbs

Easy Vegan Dessert: Healthy Raw Chocolate-Coconut Macaroon Fudge

July 13, 2014 by Bethany And Rachel 9 Comments

Now I have something amazing to share with you, something that is a combination of 2 amazing desserts in one wrapper, and its delicious. I am so excited to share with you my latest, and I think best (at the moment) creation, behold, Chocolate-Coconut Macaroon Fudge….. Unbelievable! I don’t know how i came up with this creation exactly, I wanted to make a raw fudge, that I did, but I felt like it needed some more UMPPPPHHHHH, so I added some UMPPPHHHH, and that UMPPPHHHH was a delicious macaroon topping on top of the already amazing chocolate-fudge! This is super-easy, like in 7 minutes you will have creamy rich chocolate fudge with a chewy, coconutty, and sweet topping that is perfection! And if you don’t believe me, I made 12 of these little babies and they were all miracously gone within 1 hour. Still can’t figure out who the culprit is here (Dad, *cough* *cough*) but anyways, I guess I should take that as a complement! Fully raw, Healthy, delicious, antioxidant packed goodness, your body and tastes buds will both love it! What more could you want!???

Healthy Raw Chocolate-Coconut Macaroon Fudge

Fudge Layer

1/4 cup coconut oil, NOT MELTED
1/4 cup raw cocoa powder
2 tbsp agave/maple syrup/honey

1. In a food processor/blender, blend all ingredients together until smooth

2. Divide chocolate mixture into mini muffin cups lined with mini muffin liners ( I made 12), place in the fridge for 15 minutes

Macaroon Layer

1/3 cup unsweetend flaked coconut
1/3 cup craisins
1/4 cup cashews

1. In a food processor/blender, blend all ingredients for about 15 seconds, or until mixture forms into a sticky ball.

2. Divide macaroon mixture on top of fudge mixture and store in fridge

3. Enjoy!

Makes 12

Health Benefits

Healthy Fats
Raw vegan
No added sugar
No preservatives
Non-gmo
100% clean
All natural
Vitamins, Minerals, Antioxidants
Vegan
Vegetarian
Gluten-free
Dairy-free

Raw Vegan Banana Creme Pie Tart

June 14, 2014 by Bethany And Rachel Leave a Comment

I can’t believe what I just created, pure deliciousness. Having a surplus of ripe bananas is a beautiful thing my dear friends, amazing. I was going to a family birthday yesterday and realized that I wanted to make something with those spotted, little naners hanging from the fruit stand. I brainstormed and thought, “how about something quick and easy, healthy, and absolutely scrumptious?” Then I answered my own question, Banana Creme Pie Tarts, and no, not just any tart, but a sugar free, all-natural, raw vegan banana creme tart! How awesome is that? It’s safe to say my family ~~liked~~ loved them, considering that they were gone within t-2 minutes. No one knew they were healthy, all they knew is that they tasted good.These gem are as easy as pie (literally) and taste like you have been slaving in the kitchen all day (but actually not!). It’s a win-win for every situation.

Raw Vegan Banana Creme Pie Tart

Crust

1/2 cup raisins
1/2 cup almonds

Banana “Creme”

1/2 cup cashews, soaked in water for 2-3 hours
2 ripe bananas (1 1/2 for creme and other 1/2 for topping)

1. In a food processor, blend almonds and raisins together

2. Press raisin and almond mixture into mini muffin cups and place in fridge

3. Drain cashews and blend with 1 1/2 bananas until smooth

4. Divide cashew creme among the mini muffin cups containing the crust

5. Place in freezer for about 2 hours and top with the remaining 1/2 banana in slices

6. Store in fridge

Health Benefits

Raw vegan
No sugar
All-natural
Gluten and dairy free
Fiber
Protein
Healthy fats
Antioxidants, vitamins and mineral

nuts

Cinnamon Pumpkin Oatmeal Brûlée

Ingredients

Instructions

Footer