Fall Flavors: Sweet Treats (all-natural, non-dairy, low-carb, paleo and keto friendly)

As most of you babes know, I LOVE FALL! It is my favorite season because I love the colors, the weather cooling down, the flavors, Halloween…I could go on and on. I am proud to be basic and I am proud to have fallen in love with fall. There will be a ton of delicious recipes for my favorite season, and I already started with some Apple Fritters. However, my fall baking has not ended there. In fact since that post, I have created 3 new recipes that fit my dietary needs, give me the flavors I crave, and are made with all-natural ingredients. I was going to do individual posts, but I thought why not treat you all to 3-in-1!

So, I am going to organize this to the best of my ability. I will of course give my inspiration for creation for each recipe, but I am hoping to make this not too long of a read. I know I have been making some really long blog posts lately (which have felt AMAZING to post) but I know recipes are sometimes left short and…sweet (;

Just so you babes know, these recipes do not require anything too fancy. In fact, I got most of my ingredients at Trader Joe’s. I try to make my recipes lower in cost so you all can enjoy without breaking the bank. I know there are a lot of healthier recipes out there that require ingredients that are $20 each and for me, I cannot justify that! I want to be healthy, enjoy my treats, and still be able to make my student loan payment. Also, I do not know if these recipes are possible to make with regular flour, sugar, or butter because that is not how I choose to bake. I have restrictions in my diet and my blog sort of revolves around those. You are always welcome to try them out with any different ingredients and let me know how it goes! I love hearing about your experiences in the kitchen, and I always cry when I get sent pictures of you babes making my recipes (because it makes me feel like I helped some taste buds!) So, let’s get baking!

Paleo Pumpkin Spice Bread (gluten-free, dairy-free, and low-carb)

IMG_3008_Facetune_25-09-2018-16-28-22Pumpkin bread is one of my favorite fall treats. I used to always grab a piece with a Pumpkin Spice Latte at Starbucks before class in my college days. But, it’s definitely a lot more diet and budget friendly to make my own. I wanted to replicate the classic pumpkin flavor, while also making sure to include the spices that match pumpkin so well. With cinnamon, cloves, nutmeg, and ginger…this bread not only tastes delicious but makes your house smell like fall without lighting a candle! It is a lot denser than typical bread, simply because of the flour used, but it is every bit as delicious and can easily be made as muffins!

Ingredients

  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 4 eggs
  • 1/4 cup all-natural honey
  • 1 1/2 cup pumpkin puree
  • 1/4 cup melted coconut oil
  • 2 teaspoons pure vanilla extract
  • 1 teaspoon baking soda
  • 2 tablespoons cinnamon
  • 1 tablespoon ground nutmeg
  • 1 tablespoon ground cloves
  • 1 tablespoon ground ginger
  • Sunflower seeds as optional topping

Directions

  1. Preheat oven to 350 °F and line a bread loaf pan with parchment paper.
  2. In a medium bowl, combine the coconut flour, almond flour, spices, and baking soda. Set aside.
  3. In a large bowl, beat the eggs and add the honey, vanilla, and coconut oil. Mix thoroughly.
  4. Add the pumpkin puree to the wet mixture and combine until smooth.
  5. Add the dry ingredients to the pumpkin mixture and combine until you have a smooth batter. Be sure that there are no lumps!
  6. Pour your batter into the lined bread loaf pan, and sprinkle sunflower seeds on top.
  7. Gently place in the oven and bake for 45-50 minutes. Let cool and enjoy!

“The Laura” Chai Latte Spiced Cookies (gluten-free, paleo, keto, dairy-free, vegan, and low-carb)

IMG_2619_Facetune_11-09-2018-18-49-10Okay, so this one goes out to the wonderful woman I spent all of last fall living in the mountains with…Laura Young! She and I had both changed our entire lives to take on jobs that ended up being absolutely insane. We lived in cabins with no running water or bathrooms, barely any electricity, and the closest town was about 6 miles away and as small as could be. Neither of us lasted long (she lasted longer than I did, of course) because the working conditions were just awful. However, we did experience a lot of fun fall things together, including the strangest haunted house ever and pumpkin searching in the grocery store parking lot. But one of the best memories were the times one of us would make a Starbucks run, because the closest one was about 40 minutes away, we would always bring back a drink for the other. Laura’s favorite fall order is a Venti Pumpkin Chai Latte with Soy. So, in honor of me missing my soul sister (who is now starting a new adventure in D.C.) I decided to make her favorite drink in the form of an Emilee friendly cookie. Laura, if you are reading this, I love you and you better make this. And if you aren’t Laura, then you should also make it and know that these cookies (I made 16) were gone within 2 days at my house! So delicious!

Ingredients

  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1/3 cup all-natural honey
  • 1/3 cup melted coconut oil
  • 1/2 teaspoon baking soda
  • 2 tablespoons pure vanilla extract
  • 2 tablespoons cinnamon
  • 1 tablespoon cardamom
  • 1 tablespoon ginger
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground cloves
  • 1/2 teaspoon black pepper

Directions

  1. Preheat your oven to 350 °F and line a baking sheet with parchment paper.
  2. Place all of the ingredients (yes, all of them!) in a bowl and combine with an electric mixer.
  3. When all ingredients are combined and a dough is formed, roll into a ball and store in the fridge for about 15 minutes.
  4. Once cooled, you can either form 2 inch balls and then flatten them, or you can roll out the dough and use cookie cutters to create shapes. I used the first method, but also tested the second, too!
  5. Place cookies on lined baking sheet and bake for about 8-10 minutes or until the cookies turn golden brown. I’ve found my oven to bake a bit differently than others.
  6. Remove from oven and allow the cookies to cool.
  7. Enjoy with homemade cashew milk, or your favorite fall drink!

Pumpkin Butter Thumbprint Cookies using Trader Joe’s Pumpkin Butter (paleo, gluten-free, dairy-free, vegan, and low carb)

IMG_3010_Facetune_25-09-2018-16-38-09Another one of my favorite treats for fall is Trader Joe’s Pumpkin Butter. It’s absolutely delicious and made out of some pretty clean ingredients. I love the depth of flavors, and that its less than $3 a jar. I’ve always loved thumbprint cookies, whether it is filled with jam or chocolate, but I haven’t tried making them since becoming gluten-free. Luckily, the cookie portion of this is very versatile and is what I consider to be a healthier shortbread. It’s soft and buttery but without actual butter! Plus the flavors in the cookies mix perfectly with the pumpkin butter on top! This is a simple recipe, and another crowd pleaser in my household. Just be sure to store any leftovers in the fridge in an air tight container so they stay edible (pumpkin butter does need to be refrigerated!)

Ingredients

  • 1 1/4 cup almond flour
  • 1/4 cup coconut four
  • 1/4 cup melted coconut oil
  • 1/4 cup all-natural honey
  • 2 tablespoons pure vanilla extract
  • 1 jar of Trader Joe’s Pumpkin Butter

Directions

  1. In a bowl, mix together all of the ingredients except the pumpkin butter. Combine until you have a dough-like consistency and roll into a ball. Place dough in the fridge for about 30 minutes.
  2. Preheat the oven to 375 °F and line a baking sheet with parchment paper.
  3. Using a tablespoon of dough per cookie, form into small balls. I was able to make about 15. Then, make an imprint in the center of each cookie with your thumb (get it, thumbprint cookies.)
  4. Bake for 10-12 minutes or until golden brown on top. Remove from oven and let cool for 1 minute. Then, repress your thumbprint down into the cookies and transfer to a cooling rack to cool completely.
  5. Using a spoon, fill each thumbprint with pumpkin butter.
  6. Let cool in the fridge for about 10 minutes to set!
  7. Enjoy!
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Homemade Cashew Milk (no straining needed!)

IMG_2608_Facetune_11-09-2018-18-42-54I haven’t always been the biggest fan of nut milks. It was a huge adjustment to try to get used to almond and coconut milk. But, I knew limiting how much dairy I consumed (especially milk) would be best for my body, so I have trained myself really well to enjoy it! My favorite milk by far is cashew milk, but it is so much more expensive to buy a decent brand.

What do I mean by a “decent brand”? Well, I mean something with simple, and very few, ingredients that actually benefit our bodies instead of tear them apart. Did you know some brands of nut milk have added preservatives and chemicals so they do not expire as quickly? This makes me feel super uncomfortable because I am trying to find ways to better my health, and if I am giving up animal milk, I shouldn’t be swapping it for something with added chemicals! It is the same thing with nut butters. Read the labels between Jiffy and Sprout’s (which cost the same), and you’ll see that there more than just peanuts in the Jiffy peanut butter.

For awhile now, I’ve been considering making my own nut milk. However, I am uncomfortable with the amount of waste that can come from straining and being left with nut “pulp” (ew?) I know there are ways to reuse the leftovers, but this all seems like a lot of work for the average person. Plus, I know not everyone wants to invest in a cheese cloth or special nut milk bag. So, in true Emilee fashion, I decided to experiment in the kitchen and figure out a way to make some simple cashew milk without having too many complicated steps. And that is just what I did.

I was able to make my cashew milk creamy and dreamy all while controlling what ingredients were added. There are so many varieties of ways to make delicious cashew milk with all natural flavors and I want to make sure that you know just how easy this was. I used mine in my smoothies daily, to dunk in cookies (that recipe is coming soon!), and in a delicious homemade latte. The possibilities with your cashew milk are endless, and it is so easy to make!

IMG_2595One step that I do want to clarify is when I say to “soak your cashews”. This is really important because when nuts/seeds are broken down (such as in a blender or food processor), they release natural chemicals that can be harmful to digestion. The soaking process eliminates this release while also making the nuts/seeds creamier when broken down! It is a MUST if you plan to make milk without straining! I recommend 6-8 hours of soaking because it comes out smoother and with less of a grainy texture. Slow and steady wins the race!

Homemade Cashew Milk Recipe

This makes about 5-6 cups, but you can adjust the recipe to make more or less!

Ingredients

  • 1 1/2 cups of cashews *note: they must be RAW cashews!
  • 3 cups of filtered water (plus some for soaking!)
  • optional ingredients: local all-natural honey, organic all-natural maple syrup, vanilla extract, unsweetened cocoa powder, cinnamon, lavender extract, sea salt, or anything else that you want to add to your milk!

Directions

  1. Measure your cashews and place in a bowl. Put enough filtered water in the bowl to cover all the cashews. Place the bowl in a cool, safe place with a light towel over it. Let your cashews soak for 6-8 hours. Remember, this is an important step!
  2. Drain the water from the bowl and rinse your cashews. Place them in your blender with about 1 cup of water to start. Blend for at least 2-3 minutes. This will be very thick and creamy. This step will help decrease how grainy it is.
  3. Then, add another cup of water and repeat the steps until it is at the desired consistency. If your cashew milk is still grainy, keep blending!
  4. Add your choice of flavors/sweeteners. For chocolate cashew milk, try adding 4 tablespoons of unsweetened cocoa powder. For lavender honey, add 1/4 cup of honey, 4 drops of lavender extract, and 2 tablespoons of vanilla extract. For a fall flavor, add 3 tablespoons of cinnamon and 1/4 cup of maple syrup. Or for my favorite (and what I made above) add 1/4 cup honey, 2 tablespoons of vanilla extract, and 2 pinches of sea salt. 
  5. Blend your ingredients together and store in an air tight container in the fridge. Jars work best!
  6. Let it cool and enjoy for up to a week! It makes a great coffee creamer!

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Paleo Gluten-Free Apple Fritter Bites

Fall is my favorite season, and I am so glad that it is finally here. From the color changing leaves to the seasonal holidays, I love all things fall! As a recipe creator it is even easier to create yummy foods when you love all the different flavors. From apple cinnamon to pumpkin nutmeg to rosemary and thyme; this is where my taste buds want to live!

To begin my wonderful fall recipe series, I wanted to take advantage of the delicious apples a family friend brought over, fresh from her tree! They are Macintosh, so they are a perfect balance of sweet and crisp. I couldn’t wait to use cinnamon as a pairing flavor to the perfect apples, but I knew I wanted to be a little bit more creative than an easy apple muffin.

I woke up this morning craving donuts with my coffee. When I would get donuts in the past, I would always get a glazed old-fashioned and an apple fritter. I love the sweet and fruity surprises that apple fritters brought, and that’s when it hit me. I should make an Emilee friendly apple fritter. Aka Paleo, gluten-free, no refined sugar, (and mainly dairy-free)…Thus my creation!

I didn’t want these to be overly sweet or overly heavy. Instead, I wanted an apple fritter that I could use as my morning carb so I would be less tempted to make a breakfast quesadilla (I got addicted and my body deserves better lol). So, I chose to make apple fritter donut holes so I could eat 2 or 3 and be satisfied while also having a properly portioned amount. I also didn’t want to have to try to figure out yeast or anything like that because I am not ready for that kind of commitment. But these little babes turned out amazing! I had no idea that on the first try I would get something so perfectly yummy and my craving satisfied. Not to mention, I now got to have donut holes with breakfast for the next 4 days without ruining my dietary needs. It’s overall a win win.

Paleo Gluten-Free Apple Fritter Bites

I was able to make about 16 2-inch Apple Fritter Bites from this recipe. I probably should have doubled it because my family ate a fair amount as well! And mind you, my family usually questions what I make (but then they try it and are in love!)

Ingredients

  • 1 1/2 cups of finely chopped apples (Granny Smith or Macintosh work best!)
  • 1 1/4 cup almond flour
  • 1 1/4 cup coconut flour
  • 2 whole eggs
  • 1/4 cup all-natural honey
  • 2 tablespoons almond milk
  • 1 tablespoon vanilla extract
  • 2 tablespoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon baking powder
  • 1 tablespoon liquid coconut oil mixed with 1 tablespoon cinnamon (optional)

Directions

  1. Preheat the oven to 375 °F. Then, line a baking sheet with parchment paper.
  2. In a large bowl, combine almond flour, coconut flour, cinnamon, nutmeg, and baking powder.
  3. Next, add the eggs, vanilla extract, honey, and almond milk. Be sure to mix this well so all the ingredients are fully combined.
  4. Carefully fold your apples into the mix and try to get them evenly dispersed in the batter.
  5. Using an ice cream scoop or spoon, take about 2 tablespoons of batter and roll it into a ball. Place the balls on the lined baking sheet about an inch apart from each other (they should not expand!)
  6. This step is optional, but helps bring moisture into the donuts. Melt 1 tablespoon of coconut oil and mix in cinnamon. Using a pastry brush, lightly coat each donut with the coconut cinnamon mix.
  7. Bake in the oven for 15-20 minutes until the tops are golden brown.
  8. Remove from oven and let sit for 5 minutes to cool down. Another optional tip: drizzle a tablespoon of honey across the top.
  9. Enjoy while wrapped in a cozy knit blanket, smelling a fall scented candle, and while sipping a pumpkin spice latte (;

But you’re so happy and outgoing!…You don’t have anxiety.

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Photo by: Makena Volzing

If I had a dollar for every time someone said this to me, maybe I would have enough money to better educate others on mental illness. I am overall a happy and positive person, but that does not mean that I don’t have my own struggles with mental illness. I think sometimes we truly believe that those who help others and take the time to smile at strangers do not have struggles. I am often told that because I want to be in the mental health field, I should have full control over my own mental health. Yes, that is partially true, but I am only human and I can only do my absolute best. I have never been one to fully speak out about my anxiety, but at this time in my life, I know that by speaking out about it, I can help others. This is my story; I am in no way saying that this is the only way anxiety affects us, but this is how it affects me and my life. This is my anxiety; this is my mental illness.

As a young child, I showed various symptoms of anxiety. I was highly emotional, unable to control myself, I panicked in situations most children do not, and I had fears that were unexplainable. I can remember how upsetting it was to not understand why I felt the way I did. It was frustrating for my family, especially my parents, because I would become hysterical but none of us understood why. Eventually, my parents took me to both group and solo therapy sessions. I was about 9 years old when they finally said it was clearly anxiety. However, this did not mean that I was going to miraculously get better. It meant that the fight and the journey was only beginning.

I do not remember a ton of exact details. But I do remember in 6th grade my anxiety symptoms started becoming physical. I had this fear of going to school, and I would almost daily get a nauseated stomach ache, go to the office, and get picked up by my mom. I would then feel completely fine when I got home. I remember just being afraid of leaving my house, and this is also when I developed my number one fear: vomiting. I am terrified even now as an adult of anything having to do with throw up (yes, this is a challenge while working with kids.) I was afraid of getting carsick, I was afraid of throwing up at school, and I was afraid that anywhere I went, someone would vomit.

I eventually was told by my parents and the school that I could not be going home anymore. So I started seeing the school counselor…almost everyday. I would be fine one second, then go running to the office crying and demanding to see her right away. What was even scarier was not understanding why this was happening to me. I remember we tried to use a mediation tape that would help guide me through breathing exercises to calm me down. But I also remember just being such a wreck all the time and my parents being just as clueless about why this was happening as I was.

Things did start to get better, I started learning how to deal with my fears a little better and I had less hysterical moments. However, my anxiety shortly turned into me becoming easily manipulated by others because my head told me I needed as many friends as possible. No, I never did anything absolutely awful, but I did do a lot of things to other people that I regret. But it was because I allowed myself to befriend others that made me feel like I had an abundance of people around me so that I could feel supported. Sadly, I didn’t know that a majority of my “friends” were actually tearing down my self-esteem which in turn, allowed my anxiety to creep back up and be extremely present my senior year.

Then came college; a new city, new people, and a new chance. This triggered my anxiety for obvious reasons, but also for reasons that weren’t easily detected. I had a really tough time with roommates my freshman year and I would constantly feel like I was losing my mind. I had the same symptoms as I did in middle school: I wanted to go home. But I was an adult, I knew I had to learn to push through. But, as most of you know, pushing through is not healing; pushing through is not the solution to the overall problem. So, I again knew I needed extra help and saw the therapist on campus. I am so grateful to this day for her compassion and understanding when she asked me to just tell her what was going on and I immediately broke down sobbing. She confirmed that what I was feeling was valid and that we would find solutions together. So we did. She helped get me out of my completely toxic living situation as well as proactively checked in on me. As an adult, you think you can and should do it all on your own but without my therapist, I would have definitely dropped out of school. I finished Freshman year strong, and I felt better.

Then, things changed in my life again. Something else I do not often speak out about is the Title 9 case I went through during my college career. It is still very much a fresh, open wound and I cannot yet put into words the amount of destruction it had on myself as well as others in my life. This case made my mental status go from knowing how to get through the anxious moments to never not being anxious. This was because I was afraid of being on campus, which meant I was afraid of going to classes and going to my on campus job. But this time, it was different. This time, my anxiety was 110% caused by something that was very, very real. I was afraid of these things because I was afraid of a person. My anxiety continued to get worse and worse as this case continued to get worse. I would have panic attacks in the restroom, leave classes when triggering topics were brought up, and constantly call my parents when things were just too much. It was truly dangerous, and it continued to be a serious problem even after graduation. Although this case is now officially “resolved” on paper, it still deeply effects who I am and how I act in certain situations.

This past year, I was able to start to really control my anxiety again. I was able to return to happier mindset and breathe in the good while breathing out the bad. However, recently, I have been experiencing more and more panic attacks. In fact this past Sunday, I had one on an airplane. In case you’re wondering, no, I do not have a fear of flying. However, I do fear flying because I still fear vomit. I get carsick, and sometimes planes can cause me to get pretty motion sick. Not to mention, other people around me have thrown up on planes so it really makes me extremely nervous when it comes to my vomit fear. Sunday, my flight was 45 minutes of pure turbulence…and I mean extreme turbulence. I have never been so terrified on a plane and the fact that I could not escape made it even scarier. I was shaking, I felt like I couldn’t breathe, and the entire plane was jumping up and down. What’s worse is that I cannot just avoid flying for a little bit, but I have to fly this upcoming Sunday from California to New York. So yes, I have some emotions to work through and things to figure out.

I am not sure the true reasons why I have been feeling this way, but I do know that ultimately I am in charge of what I should do. I know that psychologists and counselors can help me, but I also know that it is tough to admit you need to see someone when you are working on studying to become a therapist. I think that is the really tough part for me in this state and time; knowing that I have the tools to help others work through panic attacks, but not being able to use the tools on myself. But I know that I need to be gentle and kind to myself. I know that I need to do whatever I can to try to get in tune with my mind and get to the bottom of this. It isn’t easy, and it does not happen in a day, but I am willing to put in the same amount of work into my mind that I put into my body.

Somethings that help me work through my anxiety on a daily basis include:

  • Dancing it out. Dancing connects your body and mind, creating a state of equilibrium and allowing you to work through your emotions. It also raises endorphins, boosts your mood, and allows you to focus on movement and music rather than your anxiety. Just turn on some of your favorite songs and move how ever your body tells you! Trust me when I say to dance it out; I did my Capstone on Dance/Movement Therapy.
  • Essential oils. Lavender, lemon grass, and peppermint have become my best friends. I have a blend that I put on constantly, and I also put it in my diffuser to help release their powers in my room. Lavender reduces stress, lemon grass is a natural mood booster, and peppermint helps with the physical side of anxiety such as nausea and headaches.
  • Being open with my friends and family. Sure, they will not all understand, but when you explain to those who are close to you that you are having a tough time, they could surprise you and help you. If you aren’t comfortable with this, trying seeking help through your doctor or support groups. You do not have to go through anxiety alone, and that is such an important thing to remember.
  • Being honest with myself and giving myself time to heal. I used to bottle up my anxiety until it exploded into full blown panic attacks. I’ve noticed that the more I allow my emotions to release and give myself time to take deep breaths and focus, the better I am in the long run. Let yourself cry, let yourself scream, let yourself laugh. Allow your emotions to run their course. I do this often in the shower and in my bedroom while I am alone and letting myself be vulnerable. However, I am also know to release emotions and stress during yoga. No, I do not scream, but sometimes I cry a bit because I am letting my body fully release all toxins.
  • Relaxing. Make the time to relax. If you are like me and almost always on the go, you need to make a change to your life. You should schedule at least 30 minutes of your life to be just yours. It isn’t selfish, it is practicing self-care. Whether it be 15 minutes in the morning, and 15 at night, or all 30 minutes during a lunch break…unplug and do something for you! I like to practice yoga, paint, meditate, cook/bake, and pet my sweet puppy. If I am out and about I like to treat myself to lunch, fit a spot to lay in the sun, go on a walk, or even just go on a drive.

Now, I realize that these options are not going to get to the bottom of your anxiety, and I do not think that they replace seeking professional help. However, I do think that these are ways to help yourself learn more about you and your anxiety. I believe in therapy and counseling (I mean, it’s my future career) but I also believe in taking time to get in tune with yourself and the power that can have on your relationship with your body and mind.

If you have anxiety, please know that you are not alone. Yes, your mind is uniquely yours, but you do not have to go through this feeling lonely. If you need help, call a friend, family member, or the Panic Disorder Information Hotline: 1-800-64-PANIC (72642). Reaching out is the hardest step, but when you do, you are already making so much progress. Anxiety is something that you will always have inside of you, but you can get to a place of control. Always remember, your health (both mental and physical) is the most important thing. You cannot be you without your body or mind, so allow yourself to come first.

Pesto Turkey Meatballs (Gluten-free, Dairy-free, Paleo Friendly)

I eat a fair amount of chicken, in fact, it is a go-to in my diet. When eating chicken, I really only eat the breast because it is lower in calories and fat, but very high in protein. However, I do go through phases where chicken does not sound appealing because I have eaten too much of it. So, I decided I needed a change.

My second go-to meat is always lean ground turkey. I love it’s versatility and protein content. I personally buy 99% lean, because I tend to add healthy fats (like olive oil and coconut oil) to my cooking and do not need the extra fat from meat. However, for some, 99% lean is way too dry. If this is you, I suggest trying 90% lean! With that being said, I couldn’t decide how I wanted to cook it up. I wasn’t in the mood for tacos or burgers…then I realized something I haven’t had in awhile…MEATBALLS!

Now, this brings up a fun fact. For my friends that know me, you know I love Jersey Shore. So, I thought why not make some versatile, Italian flavored meatbawls, in honor of Jersey Shore Family Vacation finally airing and being so successful! I am a huge fan of a few shows on MTV, but Jersey Shore is literally the reason I pay for a Hulu account. I just love a good reality tv show!

My first step was to think about the flavors that I like most in Italian cooking. My number one is always basil! I love how it can make a meal taste fresh and so flavorful while also being a leafy green (that counts right?) But what’s better than just basil? Pesto. I had a jar of pesto from Trader Joe’s that I have been using in various ways, but this seemed like a great way to add flavor to my meatballs. I also love dried oregano, minced garlic, and to my father’s disapproval, dried parsley. These flavors can easily be used in many ways and with many sauces, pastas, and salads.

Now, normally meatballs call for breadcrumbs. However, I am gluten-free (if you haven’t noticed). I decided to try to make them with almond flour instead of any type of bread crumb. This also eliminated any high carbs or extra/unneeded starches. If you have a nut allergy, I am sure rice flour would work as well, but like I said, I didn’t want the extra carbs. The use of almond flour also made my meatballs paleo friendly, so enjoy babes!

Pesto Turkey Meatballs Recipe

I was able to make 13 large meatballs, but if you wanted to make more, you could just use less meat in each ball. PS: these are better enjoyed while watching Snooki and Deena day drink and dance their hearts out (;

Ingredients

  • 1 pound lean ground turkey
  • 1 egg
  • 1/4 cup almond flour
  • 3 cloves garlic, minced
  • 2 tablespoons dried or fresh oregano
  • 2 tablespoons dried or fresh parsley
  • 2 tablespoons pesto
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Directions

  1. Preheat your oven to 400 °F. Line a baking sheet with foil. This creates easier clean up for you! IMG_7045
  2. In a mixing bowl, add egg, garlic, almond flour, parsley, oregano, pesto, salt, and pepper. Mix until all ingredients are combined.
  3. Add your lean ground turkey. Be sure to mix really well so all of the turkey is covered in flavors, egg, and flour!
  4. Using a tablespoon for measurement, take a scoop of turkey and using your hands, roll into a tight ball and place on your baking sheet. If this thought totally disgusts you, you can also use a cookie scoop so you aren’t touching the raw meat. When making your meatballs, remember to try to make them all a similar size so you can be sure they cook through all the way.
  5. Put baking sheet in the oven and allow your meatballs to cook for 20 minutes.
  6. Using tongs, flip your meatballs so they brown on both sides. Cook for 10 more minutes.
  7. Allow to cool.
  8. You can enjoy them on pasta, add them to my Spaghetti Squash with Avocado Pesto or how I decided to enjoy them tonight, with some veggies and homemade tzatziki! Just because they are Italian meatballs, it doesn’t mean they can’t go well with Greek (;

All Natural, Low Carb Cookie Dough Balls (Vegan, Dairy-free, and Gluten-free)

What if I told you that just because you are trying to stick to a healthy lifestyle does not mean you have to give up cookie dough? I’m not talking about eating cookie dough in moderation (although this is absolutely okay too.) I am talking about getting some healthy fats, protein, and satisfaction from cookie dough that you can eat everyday. Sounds crazy, right? My friend Ryan thought so too after I told him what I was eating as a late night sweet treat that would not harm my body.

IMG_6587If you learn to cook with ingredients that do not harm your body, you can create a variety of different recipes that satisfy certain cravings. We all diet or eat healthy for different reasons. Some are trying to lose weight, some are trying to gain healthy weight, some are trying maintain their weight, some are trying to gain muscle, some just want to be healthy, and if you’re like me, you are trying to fight a chronic condition naturally (to learn more about mine, click here.) All of these reasons are absolutely valid, and you deserve to still indulge, but if you can have an indulging treat that actually had benefits, wouldn’t you take that? I know I would, and I do! So, what are some of these ingredients that are used to make cookie dough balls that have benefits?

  • Coconut Oil: Yes, coconut oil is high in fat, but the fat it is high in is healthy! It actually has the power to turn bad cholesterol into good cholesterol helping aid in digestion, weightless, and curbing your appetite. It is also a powerful brain food that improves memory and brain function. And my favorite benefit? It actually helps fight off unwanted bacteria via lauric acid. Lauric acid is great at killing bacteria and viruses both internally and externally. I once had poison oak, and I was told if I put coconut oil on the spots, it would improve the condition quickly. I actually woke up the next morning and it was almost gone! I personally use Vita Coco Coconut Oil that runs for about $8 at Target…and it is sometimes on sale for only $6! I find it to have the best flavor and scent.
  • Almond Flour: As my readers know by now, I am gluten-free. Almond flour has been a great way for me to be gluten-free without the extra carbs that come from rice and corn flour. Almond flour is actually paleo friendly as well! Not to mention, the high amounts of protein that are in the flour itself. In just 1/4 cup, you can find up to 6 grams of protein! I buy a large bag (3lbs) for $10 at Costco. You can find it elsewhere, but this is a great price!
  • 100% Pure Maple Syrup (all natural and organic): This is not the same as Mrs. Butterworth, or even Sugar-Free Syrup. Pure Maple Syrup is a perfect alternative to sugar. It is lower on the glycemic score, and effects your blood sugar way less drastically than regular cane sugar. It also contains natural antioxidants and vitamins, helps fight inflammation, and improves your digestion. Maple Syrup, like everything else, should be consumed in moderation. However, it is a perfect sweetener to start using in your baking! You can buy an expensive brand, but the one I use is actually from Target for only about $4!

So, have I convinced you to look at my Cookie Dough Ball recipe yet? I made them chocolate chip flavor for this recipe, but in the past I have also made Snickerdoodle, Peanut Butter, and Double-Chocolate Chip. If you’d like the recipe to these flavors as well, let me know in the comments below!

All Natural, Low Carb Cookie Dough Balls Recipe

This recipe yields 8-10 balls depending on the size. Now you can share them, or you can store leftovers in the fridge…or consume all at once. Remember, no judgement here (;

Ingredients

  • 1/4 cup melted coconut oil
  • 4 tablespoons 100% pure maple syrup (honey is a great alternative as well)
  • 1 1/2 cups almond flour
  • 1/4 cup almond or coconut milk
  • 1/4 cup dark chocolate chips
  • optional: 2 tablespoons 100% pure vanilla extract

Directions

  1. In a medium mixing bowl, combine your coconut oil, almond or coconut milk, vanilla, and maple syrup.
  2. Slowly add your almond flour and mix well by hand.
  3. Gently fold in your dark chocolate chips.
  4. Take about a tablespoon of dough and roll into balls. Place on a plate or cookie sheet lined with parchment paper.
  5. Refrigerate for 30-45 minutes until solid.
  6. Enjoy!

IMG_6581Not pictured: the two cookie dough balls I instantly consumed to make sure this recipe was delicious x2. Sometimes recipe testing does that to you (; And yes, I used a plate because my fridge has limited room! This clearly works just as well as a cookie sheet!

 

5 Basic Essential Oil Blends

My Relationship with Essential Oils

img_6261-2.jpgI first learned about essential oils in college. I suffered from really awful migraines (you know, the ones where the light burns and you vomit from dizziness and pain…) after having multiple concussions (cheerleading and car accidents…). It was starting to affect my dance class attendance and my professor one day handed me a roll-on bottle. She told me to rub it on my temples, neck, and upper shoulders. This worked almost instantly. I had been prescribed so many pain killers that I ended up being allergic to, told to take way too much ibuprofen, and just rest when I didn’t feel well; none of those solutions worked. But this bottle of magic changed my life. I would feel a migraine coming, roll some oils on, and continue my day. Pure. Magic.

I then started exploring other uses for essential oils and my professor would tell me as much as she knew. I started using lavender oil to help me calm down, unwind, and get some sleep. I used eucalyptus oil on days my allergies would kill me. I was obsessed within a few months. In college, I also took a course on Alternative Medicine and Therapies, which of course included a lecture on essential oils. I was happy to share what I knew and to learn even more from that point. I started convincing my friends and family to try them out too. At first, my family was very resistant, but then one day my mom asked if she could try something for her sinus headache. My mix was the only thing that helped her.

I think we turn to medicine too quickly. I 110% believe in doctors, hospitals, and modern medicine (I take hormonal birth control pills and have a prescription nausea pill that are in my life) but I think there are a variety of ways to heal our bodies without always turning to medicine. Alternative medicine is all about what you put in, on, and around your body. It matters what you eat, it matters what chemicals are on your skin, and it matters what air you breathe in. This is exactly why I started my wellness journey, so I could discover ways to heal my body without putting harmful chemicals or pills that give me awful side effects in my body.

I am writing this article based off of what works well for me. I know there are a lot of people out there who share their own knowledge of essential oils, so I am here to share what I know and what I have found to be best for my body. I invite you to try what I have discovered, and tweak anything if needed! Let me know if you do, because I am always to try new things.

Ways to Use Essential Oils

  • Aromatherapy: This is probably the most common way to use essential oils because it is simple and makes the room smell amazing. Essential oil diffusers are designed to mix water and oils to create a mist of essential oils. The air will be full of wonderful scents and all the benefits. Simply fill your diffuser with water (making sure not to get any cords wet), add a few drops of your oils, turn it on, and enjoy. I’ve had a few diffusers that only seem to last a couple of years at a time (mind you I use mine for at least 10 hours a day). I am currently using my little brother’s old one (see, I turned my family on to oils) and I actually love it. Here is the link on Amazon. Mine is dark brown and has pretty decent settings!
  • Topically: Essential oils are immediately absorbed by the skin because they are fat soluble, however you should never apply them directly to the skin without being diluted first. This was a mistake I used to make and I actually damaged my skin, so be careful! To dilute or mix your essential oils, use a what is called a carrier oil. A carrier oil is cold-pressed and do not evaporate like essential oils. I personally use coconut oil or castor oil, but I know others who use almond oil, grape seed oil, jojoba oil, and avocado oil as well. Be sure to buy a carrier oil that is all natural and if possible, organic. I will tell you more about the different places to apply your oils later in this article, but some common place are your wrists, temples, feet, neck, and abdomen.
  • Steam inhalation: This usage is great if you are using oils for colds or allergies. They can also be beneficial to your skin! To do this, boil about 3 cups of water and transfer to a bowl. Add 3-6 drops of oil to the water. Place the bowl on a steady, flat surface. Cover your head and bowl with a towel and never get closer than about 10 inches from the bowl. Slowly, inhale the steam and take deep breaths.
  • Ingest/Internal Usage: If you have good quality oils and they are appropriately marked, you can actually ingest your essential oils. Adding oils to water is a great way to get the benefits while also drinking a flavored drink that keeps you completely hydrated. You can also add them to plain sparkling water for a customized fizzy drink, use them in tea for even more flavor, and even in cooking/baking. I once made delicious lavender/lemon cupcakes that were fully flavored from essential oils. It is a great way to get benefits and be creative!

5 Basic Essential Oil Blends

In this post, you will see I use Plant Guru essential oils. This is my preferred, all natural brand, so please keep negative comments about my choice to yourself. I know everyone has their own preference and this is mine! I love how high their potency is and the therapeutic grade quality of the oils! You can find them on Amazon; this pack is a great deal, and a really great place to start. I just went over this with my girl Kara today (;

  1. Goodnight Blend- Lavender, Frankincense, and Sweet Orange This blend is IMG_6256-2what I use in my diffuser on most nights. I recently featured it on my Instagram story for those who follow me there (@wellnessandwelldrinks). These oils all help relieve stress and add calmness to the room as I sleep. Lavender oil, one of my favorites, reduces stress/anxiety, helps improve sleep, and can cure headaches. Frankincense oil can help focus the energy in the room, and help with your sinuses. Sweet Orange boosts your immune system, eliminates toxins, and helps brighten your mood. I also use this blend in a spray bottle with water that I mist over my bed before I sleep. I find myself waking up less in the night as well as waking up feeling refreshed instead of groggy.

  2.  Shark Week Relief Blend- Lavender, Peppermint, and Frankincense Ladies, IMG_6267this one is for YOU! I just told my friend about this wonderful blend and I’m excited to hear back about her results! We just learned that lavender can relieve stress, and that includes stress on the body caused by cramps. It will help your body relax and ease the tension. Frankincense is also really great for relieving inflammation, which is what causes a lot of the cramping and pain during your period. Peppermint is the BEST pain relief oil! It cools and relaxes your body and provides great pain relief. I apply this topically with coconut oil on my lower abdomen a few times a day.

  3. Breathe Blend- Eucalyptus, Peppermint, and Lemon Grass Cold? Flu? IMG_6266Allergies? Feeling like you need to open your sinuses or lungs? This is a great blend for you. Peppermint’s strong scent helps relieve headaches and sinus pressure almost instantly. Eucalyptus has many benefits, but in this case will help relieve decongestion. Lemon Grass, if you knew me in college, you know I often use this as a perfume because I love the scent so much! In this blend, it helps kill off the bacterias and viruses that could be making you feel crummy. I like to use this in my diffuser on nights I feel a cold coming on, as well as apply to my temples and neck topically. I also use steam inhalation with this blend to relieve symptoms when I have a cold or bad allergies.

  4. Warm and Cozy- Clove Bud, Orange, and Cinnamon Okay, so this one doesn’t IMG_6260-2have a specific benefit, but it does make your room smell like a beautiful autumn day. If you are in the mood to get cozy and feel warm, this is a great blend.  Orange is a mood booster, Clove refreshes your senses and kills bacteria, and finally cinnamon decreases inflammation as well as helps relieve depression. So maybe there are some benefits, but I only use this in my diffuser when I’m missing Halloween season. I am also highly allergic to Cinnamon when used topically, which is why you should always test these out before spreading them all over your body. Cinnamon will stay in my diffuser and away from my skin!

  5. Post Workout Blend- Peppermint, Clove, and Eucalyptus Sore after working IMG_6262hard? Try making this blend! All of these oils will help aid in recovery and relax any sore muscles. I love putting 2-3 drops of each in a small dish, mixing it with coconut oil, and applying to my shoulders, lower back, and hamstrings after a hard workout! I love how it allows me to keep going during the day, and if I need it, I will apply again at night and allow my body to really get some rest! Be cautious about applying after a shower as the peppermint will become cooler the warmer you are. It can having a burning sensation and nobody wants that after a tough workout!