All Categories - Naturally Nourished

Banana Super Muffins

2/22/2020

I love a good muffin, but so often they are loaded with such a ridiculous amount of sugar that they might as well be called a cupcake. My Banana Super Muffins are not only free of sugar, vegan, gluten free and packed with superfoods, but they also taste great! With all the healthy goodness packed inside, these muffins are perfect for breakfast or an afternoon snack. Added bonus, they pack well and make a great travel buddy on a road trip or airplane.

Banana Super Muffins

1 ¾ cups all purpose, gluten free flour
1/3 cup coconut oil, melted
1/2 cup munk fruit sweetener
3 ripe bananas, mashed
2 flax eggs
1/4 cup nondairy milk (I used oat)
1/4 cup quick cook, gluten free oats
1/4 cup hemp seeds
1 tablespoon chia seeds
1.5 teaspoon ground cinnamon
1.5 teaspoon vanilla
1 teaspoon baking soda
1 teaspoon turmeric
1/4 teaspoon salt

Preheat oven to 350°. Lightly grease muffin pan with coconut oil or line the pan with muffin liners.
Sift flour, cinnamon, baking soda, turmeric and salt into a large mixing bowl. Set aside.
In a smaller mixing bowl, stir coconut oil and munk fruit sweetener together until smooth. Add the bananas, flax eggs, vanilla and milk, and stir to combine.
Slowly add the banana mixture to the bowl with the flour mixture, using a large spoon to combine the two together. When everything is incorporated, gently fold in the oats, hemp seeds and chia seeds.
Fill muffin cups ¾ full with the batter. Bake for 25-30 minutes. At 25 minutes, start testing the muffins for doneness by inserting a toothpick into the center of the muffin until it comes out clean.
Allow muffins to cool on a cooling rack. If you used liners, remove them from the pan first and then place on the rack for cooling.

**Recipe adapted from Cookie + Kate's Healthy Banana Muffins recipe

Tahini Cacao Bombs

2/20/2020

Looking for an afternoon pick-me-up? My Tahini Cacao Bombs are packed full of plantbased protein, healthy fats, antioxidants and yummy flavor. Quick and easy to make, these little balls of bliss store well in the refrigerator, so you can have an easy snack on hand throughout the week. Add them to your Sunday meal prep menu!

Tahini Cacao Bombs:
(makes 16-20)

1 cup GF quick cook oats
1/2 cup tahini (for consistency purposes, I like to use Artisana Organics for this recipe)
1/2 cup ground flax see
1/3 cup maple syrup
1/4 cup cacao powder
1/4 cup shredded coconut, unsweetened
1/4 cup hemp seeds
2 tablespoons coconut oil, melted
1 tablespoon maca powder
2 teaspoons pure vanilla extract
1 pinch salt

In a large mixing bowl, add all ingredients and stir until everything is well combined. Use a tablespoon to scoop mixture and form into evenly rounded spheres. Place them on an even surface (such as a baking sheet) and allow them the chill in the refrigerator for at least 30 minutes, or until firm. Store in an airtight container. These should last for about a week.

Lemon Mint Lip Scrub

11/25/2018

It's that time of year where lips get dry and cracked regardless of how much water you consume. Lip balms are great, but sometimes you need a little something extra to help remove the flakes of dead skin that come from the dryness.

Using simple ingredients you can quickly create your own lip scrub. Sure, you can buy this stuff, but I like making my own so I know exactly what it is made of. I used organic sugar, because it makes a perfect natural exfoliant. I chose to use jojoba oil, because it is deeply nourishing for the skin. The combination of lemon and peppermint not only tastes good, but lemon essential oil is a powerful oil for exfoliating the skin, while peppermint gently soothes and adds freshness.

Lemon Mint Lip Scrub

1.5 Tablespoons of organic sugar
2 Tablespoons jojoba oil
2 drops of lemon essential oil
1 drop of peppermint essential oil

Gently mix all ingredients together in a small bowl. Once combined, transfer mixture to a small container with lid. Old lip balm containers are a great option, and a perfect way to re-purpose and reduce waste. :-)

To use the scrub, gently wet your lips with warm water. Use a small amount of scrub and rub over lips in a circular motion. Rinse lips with warm water and pat dry. Add your favorite lip balm if needed.

Chick(pea) Noodle Soup

10/14/2018

Few things say comfort more than a warm bowl of chicken noodle soup. Except for the chicken of course! On a cold and snowy day, all I could think about was curling up with a blanket and getting cozy with a bowl of this ultimate comfort food. By substituting the chicken for chickpeas, swapping the chicken stock with vegetable stock and adding some fresh herbs for the classic flavor, this soup is like a hug in a bowl.

Chick(pea) Noodle Soup

1 tablespoon coconut or avocado oil (I used Nutiva’s butter flavored coconut oil)
2 carrots, sliced
2 stalks of celery, sliced
2 cloves of garlic, minced
1.5 cups of chickpeas, cooked and drained
8oz gluten-free pasta, uncooked (I love Banza pasta!)
2 quarts No-Chicken Broth (you can also use vegetable broth but the flavor will not be the same)
1 bay leaf
2 teaspoons fresh parsley, chopped
1.5 teaspoons fresh thyme, chopped
Salt to taste

In a soup pot or dutch oven, heat oil of choice over medium-high heat. Add carrots and celery and cook until veggies begin to soften, about 4-5 minutes. Add garlic and cook for another 30 seconds.
Add broth, chickpeas, bay leaf and thyme to the pot. Stir and cook over medium heat for about 5 minutes.
Add the pasta to the pot. Raise the heat and bring to a boil. Once boiling, stir and lower heat back to medium (to prevent the pasta from being broken) and cook until pasta is tender (cooking time will vary depending on the type of pasta that you use).
When the pasta and veggies are tender, stir in parsley and add more salt if needed.

Dark Chocolate & Orange Truffles

9/27/2018

If you know anything about me, you know that I have a weakness for sweets and chocolate is one of my most favorite things! I am always trying to put a healthy spin on sweet treats so I can enjoy these things without depriving myself completely. What's even better is when I can sneak unexpected healthy foods into these treats and then share them with you!

Truffles are pure decadence in my book. Their deep chocolate flavor and soft creaminess is hard to get enough of. While many find them too rich to have more than one at a time, my vote is two is always better than one! Aside from being full of sugar, traditional truffles are made with heavy cream. Possibly worse than that, many truffles that you find in the store are made with palm oil. Both dairy and palm oil are no bueno, and things that I try to avoid. Here's where my Dark Chocolate Orange Truffles enter.

These sinful spheres are surprisingly healthy. With the base being the secret ingredient and superstar, avocado, there is no need to use heavy cream to create the traditional smooth texture. I also use cacao powder for its antioxidant benefits and keep them refined sugar free by using maple syrup as my sweetener. To create the hint of orange, a couple drops of citrus essential oil or extract is used, but this can easily be omitted if you would rather have a dark chocolate flavor alone.

Treat yourself and give these truffles a try!

Dark Chocolate Orange Truffles
(makes 10-12 truffles)

2 small/medium, ripe avocados
1/2 cup cacao powder
1/4 cup maple syrup
1 teaspoon pure vanilla extract
1 teaspoon non-dairy milk
pinch of salt
2 drops of orange therapeutic grade essential oil OR 1/2 teaspoon orange extract (optional)
Options for coating: additional cacao powder, hemp seeds, shredded coconut, chopped nuts, sesame seeds

Place avocados, cacao powder, maple syrup, vanilla, milk of choice and salt into a high speed blender. Blend until smooth. Taste and adjust flavor as needed, adding more cacao, maple syrup or salt as needed. Note: flavor will become more balanced as they set.
Add orange oil or extract if using and pulse a few times until mixed in.
Using a rubber spatula, scrape as much of the mixture as you can into a medium sized bowl and place in refrigerator. Allow mixture to chill for about 30 minutes.
After 30 minutes or so, use a tablespoon to scoop mixture and roll into a ball shape. Once loosely formed, roll into coating of choice. Place truffle on a plate or platter. When all truffles have be made, place them back into the refrigerator and allow to chill for several hours. Note: truffles will likely be a bit sticky as you roll them. I like to run my hands under cold water before rolling and try to work quickly.
Truffles are best served chilled. Store in an airtight container. They should last for 2-3 days.

Jackfruit Pozole

7/20/2018

Pozole is a traditional stew from Mexico, made with hominy, shredded pork and fresh toppings. To me, it is one of those dishes that can bring comfort on a cold day and still be enjoyed in the summer's heat. My take on pozole keeps the hominy but ditches the pork. Instead, I use jackfruit, which provides a great texture while keeping the dish kind. This stew is so yummy, even the meat eaters will be pleased. Added bonus, it is even better the next day as leftovers! Quick, tasty and sure to please!

Jackfruit Pozole

1 tablespoon coconut oil
2 cans of jackfruit, drained and rinsed
1 can hominy, drained and rinsed
4 oz diced green chiles, I used frozen but you can use canned
4 cups veggie broth
1/2 large yellow onion, chopped
2 cloves garlic, minced
2 tablespoons cumin- split
2 tablespoons chili powder
2 bay leaves
1 1/2 teaspoons Mexican oregano
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1-2 teaspoons crushed red pepper
salt and pepper to taste
optional: 1/2 tablespoon vegetable Better than Bouillon
Toppings: diced avocado, fresh cilantro, sliced raddish, sliced fresh jalapenos, lime, tortillas

Rinse and drain jackfruit. Shred the jackfruit and remove any seeds you may find. I like to use my hands for this step.
In a Dutch oven, add coconut oil over medium-high heat. Saute onions until they become soft and slightly translucent, about 5 minutes. Add garlic and saute for 30 seconds. Add 1 tablespoon of cumin and cook for 30 seconds more. Add the jackfruit and stir well to coat with the onions, garlic and cumin. Sprinkle with a dash of salt and pepper and continue to cook, stirring frequently, until jackfruit starts to brown slightly.
Add in the rest of the cumin, chili powder, oregano, paprika, garlic powder, crushed red pepper, salt and pepper. Add the hominy, green chiles and broth. Stir well and add the bay leaves.
Bring stew to a boil, lower the heat, cover and allow to simmer for about 30 minutes. After soup has simmered, give it a taste and adjust seasonings as needed. I added a little vegetable Better than Bouillon to mine, as it provided a deeper flavor. This is not traditional and totally optional.
Once the pozole is ready, add to serving bowls and pile on the toppings! For me, the toppings are what really help bring this dish to life. I love the flavor of the fresh lime, cilantro and jalapenos. The radishes are traditional and provide a nice texture. The avocado and warm tortillas (I love Siete brand!) are what complete the dish. Enjoy!

Chocolate Banana Bread

7/3/2018

What do you do when your bananas and avocado are ripening faster than you would like? Make bread, of course! I know what you are thinking, banana avocado bread??? No thanks! But, trust me on this. This bread is surprisingly delicious.

Bananas in bread is no surprise. It’s the avocado that makes this combo a bit weird. What’s great about using an avocado though, is you do not have to use any oil. In addition to no oil, this bread is also made free of gluten, refined sugar and dairy/animal products. The only not so healthy side of this recipe is the use of chocolate chips, which is optional (but strongly recommended!). The way I see it though, chocolate is an excellent source of magnesium and provides antioxidants, so the ½ cup of chocolate used is a healthy boost :-). Give it a try for yourself!

Chocolate Banana Bread

½ ripe avocado
4 ripe bananas
2 flax eggs
1 ¼ cups gluten free all purpose flour
¼ c cacao powder
1 teaspoon baking soda
1 teaspoon cinnamon
Pinch salt
½ cup coconut sugar
1 teaspoon vanilla
½ cup of your favorite chocolate chips or chopped chocolate bar

In a medium sized bowl, add all dry ingredients- flour, cacao powder, cinnamon, salt, and coconut sugar. Using a whisk or a fork, mix items together, breaking up any clumps that you see. Set aside.
In a food processor or blender, add your avocado, 2 of your bananas and vanilla. Blend until smooth. Add the other 2 bananas and pulse until mostly smooth, but leaving some texture (I like to have pieces of banana in my bread. If you do not, you can blend until smooth.). Add your flax eggs and gently stir into your wet mixture using a spoon.
Add your wet mixture to your dry mixture and stir well. Once fully combined, fold in your chocolate chips.
Pour batter into a lightly greased 9x5 loaf pan and bake in a 350° oven for 50-60 minutes. Use a toothpick or skewer to check for doneness.
Allow bread to cool completely in pan, on a cooling rack, before slicing.

*Recipe adapted from Food Network's Chocolate-Avocado Banana Bread.

Raspberry Chocolate Bliss Balls

3/16/2018

Bliss is defined as perfect happiness or pure joy, and let me just tell you, these Raspberry Chocolate Bliss Balls bring me both happiness and joy! Perfectly chocolaty with sweet brightness from the raspberries. I've added lots of plant based protein and kept them sugar free, so they make a perfect afternoon pick-me-up or guilt free treat. These little guys also make great travel companions as they are easy to pack and give a nice boost of energy when on the go. I hope they bring you as much bliss as they do me!

Raspberry Chocolate Bliss Balls
(makes 12-14)

1/2 cup cooked quinoa
1/2 cup almond butter (unsweetened, unsalted)
1/2 cup freeze dried raspberries, ground
1/3 cup flax meal
1/3 cup shredded coconut (unsweetened)
1/4 cup hemp seeds
1/4 cup of your favorite dark chocolate, chopped into small pieces or mini chocolate chips (I used Primal Chocolate because they use coconut sugar as their sweetener.)
1 tablespoon (heaping) cocoa powder
1 tablespoon coconut oil, melted
1 teaspoon pure vanilla extract
10 drops stevia
small pinch of pink Himalayan salt

In a blender or food processor, grind freeze dried raspberries into a powder. Leave the top on so the dust can settle. Set aside.
In a large mixing bowl, combine all ingredients but the raspberries. Mix well. I like to use my hands to ensure all ingredients are evenly distributed.
Pour the raspberry powder on a plate or wide shallow bowl.
Roll mixture into 1" balls. Once shaped, give them a roll in the raspberry powder to coat the outside.
Store in an airtight container and keep in the refrigerator.

Nourishing Peppermint Lip Balm

3/14/2018

I have a confession to make. I'm a little obsessed with lip balm! I have them scattered most everywhere. I keep one in my handbag, in my hiking bag, in my car, in my travel bag, in a kitchen drawer, on my bedside table, and I usually have a backup supply just in case one of my stashes needs replacing. You just never know when you might be in need!

Part of my night time ritual is to slather on a layer of lip balm before I go to bed. It can't be just any lip balm, however. I like my bedtime application to fresh and cooling, yet deeply moisturizing. In addition, I always want the ingredients used to be cruelty-fee, organic and sans harmful chemicals. Did you know many common lip balms contain hormone disruptors, cancer causing ingredients and ingredients that actually dry your lips out rather than provide moisture, in efforts to make you use more? Kinda gross and not anything I want a part of.

Making your own lip balm is not only easy, but it also allows you to control what is used. I use cocoa butter, jojoba oil, coconut oil and shea butter for their deeply nourishing qualities. I also add a little peppermint essential oil to create the fresh and cooling elements that I require. Because I created this recipe with items I already had on hand, and I did not want to use bee's wax or purchase another type of wax, this lip balm will not be quit solid enough to use in a stick form. It works best when poured and stored in a small tub or container. Give it a try!

Nourishing Peppermint Lip Balm

2 teaspoons cocoa butter, finely chopped or grated
1/2 teaspoon shea butter
1/4 teaspoon jojoba oil
1/4 teaspoon coconut oil
10 drops therapeutic grade peppermint essential oil

To make, you can either place the cocoa butter, shea butter, jojoba oil and coconut oil in a mason jar and put the jar in a small sauce pan of water, or you can add all ingredients to a double boiler. If using the jar, bring the water in the sauce pan to a simmer, just before boiling. For either option, be sure to stir frequently to help everything melt and blend together. Once melted, remove from heat and stir in your peppermint oil. Carefully pour the mixture into your container. Place the container into the refrigerator to allow it to solidify. Once it sets up, apply and enjoy!

**Note: I like to use old lip balm containers to re-purpose them and reduce waste.

Golden Milk Cacao Bombs

3/7/2018

If you're not familiar with golden milk, I encourage you to experience it. Golden milk is an anti-inflammatory beverage traditionally made with turmeric, ginger and black peppercorn. Also called liquid gold, this warming drink is helpful for boosting immunity, supporting proper digestion, serving as a liver tonic, purifying the blood, assisting with sleep, fighting cancer, reducing arthritis pain, in addition to many other benefits.

One of my favorite companies to purchase smoothie supplies and superfoods from, Sunfood Superfoods, makes a yummy golden milk mix. I love this blend because it has the traditional ingredients as well as other adaptogenic herbs, and is sweetened with stevia instead of sugar. I like to add their mix to a warm mug of coconut milk with a little coconut oil or MCT oil, and enjoy all the benefits. While playing in the kitchen recently, I discovered a new way to enjoy this golden goodness. Let's just say when mixed with cacao, the flavors become a true dream team!

Golden Milk Cacao Bombs

For the Golden Milk layer:

2 teaspoons of Sunfood's Golden Milk Blend
1/2 cup coconut butter (My favorite is Nutiva's Coconut Manna)

For the Cacao layer:

1/2 cup cacao powder (both Sunfood and Nutiva are my go-to for cacao)
1 cup cocoa butter, finely chopped
liquid steiva to taste (I wanted my chocolate a little more bitter and used about 18 drops)
small pinch of sea salt

In double boiler, melt cocoa butter, stirring frequently. Once melted, stir in the cacao powder, salt and stevia. Fill a chocolate mold or mini muffin liners about 2/3 full. Chill in refrigerator to set while you make the golden milk layer.
In a small sauce pan over low heat, melt coconut butter. Once melted, remove from heat and stir in the golden milk mix. Stir well until smooth. Top the chocolate layer with the golden milk blend. Return to refrigerator until firm, about 10 minutes.
Remove from chocolate molds and enjoy! These keep best when stored in an airtight container in the refrigerator.