Red, White, and Blue Low-Sugar Desserts That Won’t Destroy Your Diet!

I am a huge fan of 4th of July. The sparklers, fireworks, bbq Foods, beach, sun, swimming, and desserts; all wonderful things that come even better with good company. I’ve always been a fan of spending the whole day and night celebrating and having a good time. This year however, I don’t want all the crazy added sugar. So, I decided to recreate some of my favorites with less sugar, better-for-you ingredients, and of course gluten-free ingredients. These desserts might not please every diet, so just keep that in mind! They can also be made to fit the need of other holidays by using different colors and themes! Personalization is a choice.

White Chocolate Covered Fruit

I love chocolate covered fruit. It is seriously one of my all time favorite things to eat and I don’t think that will ever change. I like the fact that something natural and nutritious can easily be made into a dessert. So, how did I transform this into a better-for-you dessert? I used all-natural white chocolate from the brand SunSpire Fair Trade. This allowed me to be in control of what ingredients I added to the fruit. If I am being 100% honest, the sprinkles are NOT anything special. They are regular ol’ sprinkles, and that’s okay! I decided to make white chocolate covered strawberries, bananas, and blueberries. My family approved and I cannot wait to take them with me for 4th of July festivities.

Ingredients

  • 1 package of SunSpire Fair Trade All-Natural White Chocolate Chips
  • 2 teaspoons coconut oil
  • Red and blue sprinkles
  • Any fruit you wish to cover in chocolate

Directions

  1. Wash and dry your fruit. Make sure it is completely dry so you don’t get any water in the chocolate.
  2. Cut your bananas into thirds and store all the fruit in the freezer for about 5-10 minutes. This is so the chocolate has an easier time hardening because the fruit is cold.
  3. In a microwaveable bowl, add 1/2 your chocolate chips and 1 teaspoon of coconut oil. Microwave for about 30 seconds, and mix ingredients together.
  4. Line a baking sheet with parchment paper. As you dip your fruit in the chocolate, line up on the baking sheet carefully. I suggest not doing too much at one time to avoid the chocolate hardening before you can put the sprinkles on.
  5. There are different ways to add sprinkles and I think you should be as creative as you want!
  6. Let chill in the freezer for at least 1 hour before serving. So yummy!

Simple GF Blueberry Loaf Cake

Again, all about honesty here, this did not turn out the way I had planned. However, it came out so delicious that I couldn’t help but share the success with you all. The original plan was to use blue berries and beets to create a swirl in the bread, but I just didn’t use enough! I could have easily used food coloring, but I wanted to make this cake as all natural as possible…and the blueberries added a little color without too much blueberry flavor which was the goal. My family has already finished the half I set aside for them!! So, how did I make a cake healthier but still moist and delicious? I used 100% pure maple syrup and a little bit of stevia. I also used gluten-free flour and coconut oil in place of butter. These simple switches can help make eating cake a little less of a guilty pleasure.

Ingredients

  • 2 cups gluten-free flour
  • 3 whole eggs
  • 1/4 cup All-natural maple syrup
  • 2 teaspoons stevia
  • 1/4 cup coconut oil
  • 1/4 cup almond milk
  • 2 teaspoons baking powder
  • 2 tablespoons vanilla extract
  • 1 teaspoon salt
  • 1/2 cup blueberries (optional)

Directions

  1. Preheat your oven to 350 °F. Then, line a loaf mold with parchment paper.
  2. With a hand mixer, combine your dry ingredients. Then slowly add your wet ingredients. Very simple and easy.
  3. Set aside 1/4 cup of batter. Pour the rest in your loaf mold.
  4. On medium high heat, break down the blueberries with 1 tablespoon water. Drain 4 tablespoons of the liquid into a cup and save the rest of the mix in an air tight container for oatmeal in the morning (trust me it’s delicious.)
  5. Mix the batter left aside with the blueberry liquid. Drizzle on top of the plain loaf and use a toothpick to create swirls.
  6. Bake in the oven for 30-35 minutes.
  7. Remove, serve, and enjoy!
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365 Days Ago I Graduated College

One year ago today, I celebrated the biggest life accomplishment I have made. 365 days ago I earned my BA in Performing Arts: Dance and my certificate in Psychology from California State University Channel Islands. I earned this along with University and Program Honors. To this day, I am still overwhelmed by what these accomplishments all really mean.

Let me tell you a little bit of history about how I got to this place. Starting off with the fact I didn’t actually know if I wanted to go to college or not. I grew up thinking the only thing I was capable of ever pursuing was my theatre career, because I was afraid of being seen as smart due to the restrictions society made me believe I had. I was a cheerleader, I had a pretty face, and I was amazing on stage…I didn’t see or understand the need of being educated. However, my parents wanted more for my future. They didn’t go to college, so they wanted to help me have the opportunity no one in my family ever did. So, I applied to colleges as a way to get out of the town that felt too small and continue to build my acting career. Mind you, I didn’t get into my top college choices because of my poor grades. So, it was between CSU Channel Islands and University of the Pacific. I knew after stepping foot on CSUCI’s campus, that was going to be the place for me.

Located near LA and a small performing arts program meant I had many opportunities to shine. I soon became aware that performing arts wasn’t about shining, but about the power behind creating art and the good that you could do for the world. This is where I fell in love with dance, and this is where I would begin to learn that being a pretty face no longer made me feel good about myself, but that becoming educated in so many fields on so many issues made me feel empowered. I started taking harder classes, being told by professors that I have an intelligent mind that deserves to grow and flourish. This is how I discovered my love for psychology and developed my Capstone thesis and research.

I presented my Capstone theory, research, and actual findings on Dance/Movement Therapy that changed the way others thought about how artists can change the way the world views and treat mental health. I ended my college career with a 3.65 GPA and earned University Honors for my academic achievements. I also earned Program Honors for Performing Arts for both my academic and humanitarian accomplishments. I was never prouder of myself or more excited/terrified to be in the “real world.”

After graduation, I was still working for YMCA as I had been for the past 2 years. Through this job, I developed a passion for creating communities and helping families build strong bonds. I loved that going to work meant changing lives, and I decided that performing was no longer going to be the career path I followed. Instead, I came to the realization that this world needs to incorporate finding a balance between a healthy body and a healthy mind to help with communication, expression, and emotional behavior. I found that working with the youth of YMCA, I was able to practice these skills. I loved working for a company that allowed me to do what I loved while also grow as an individual and professional.

What I failed to mention before is that during my first year of college, the beginning of a 4 year long stalking and sexual harassment incident that changed my life forever. It began slowly, and as time went on, became worse and worse. Police and Title IX became involved, and things still continued to get worse. It is extremely hard to go to school when someone watches your every move and claims that you are their girlfriend in both a sexual physical and romantic way even though you’ve never had any romantic or even overly friendly contact with them. It is hard to focus in class when he is sitting outside waiting for you to come out. It is hard to even finish school when your stalker and harasser is ALLOWED to roam around campus and continue to violate agreements and faces no consequences. But that story is for another blog post; for another time when I am strong enough to have fully overcome what gave me ptsd. I mention this because it not only played a huge role in my academic career (one point I almost dropped out from feeling so unsafe, and my grades slipped noticeably in the middle of a semester) but it also was a part of what happened after graduation.

I was working my usual summer position at the Y, and although I had graduated, we were still working on the case I mentioned above. There was a lot that went into something like this, a lot of time, unanswered questions, interviews, and exhaustion. I began to not only just have anxiety, but showed signs of ptsd. I was afraid of being alone, scared of him finding out where I worked and lived, but most of all, I was afraid of the school and town that had become home because he was there too. I knew I had to get out, but I was working that summer. So, I began applying for jobs at other Y’s away from CSU Channel Islands in hopes that I could escape.

That’s when I was hired to be a full-time Residence Life Coordinator at a camp not far from my hometown. This would get me away from the pain and fear, and give me a newer beginning. This job, I thought at the time, would be THE JOB. You know, the one you get right out of college that seems like a dream because of have a fancier title, get benefits, and feel like an actual adult. I was only at this job for 3 months due to a long chain of unfortunate circumstances and realization that this was not what I wanted to be doing.

During those 3 long months, I did learn a lot about myself. I learned I was stronger than I believed, a really good person, and capable of pushing myself in ways I never imagined. I made some lifelong friends (s/o to Laura, Lizz, Gabi, and Thomas) who I still tell everything to. But I also learned that my anxiety and fears couldn’t just vanish by running away to live in an awful cabin in the middle of the Santa Cruz Mountains. I found out the closing statements of my case from college. They were not what we had hoped for, but I had won the case. However, this sent me spiraling in ways that I didn’t know I could. I began eating terribly once again, never wanting to move or even get out of bed, and I lost my passions because I didn’t know my purpose anymore. I honestly gave up for awhile. I was unemployed, feeling at loss, moved back in with my parents, and absolutely miserable.

Then, in December, I found my place in the dance studio world. I began helping run one of the studio locations and then started teaching. I had fallen in love with movement, dance, communities, and connections again. I started becoming happier with myself and my life. I started researching more and more about grad school and what I wanted to do with my future. Although I am still unsure about what I specifically want to do, I have a better idea now.

I am currently still at the dance studio, but I also signed a year long commitment to volunteer at a local hospital where I am working on bringing more communal aspects, as well as the arts, into patient long term care. I started this blog after having the idea for months and finally saying, “screw it, I want to write and share my life!” That lead me to finding online health/fitness coaching where I am able to help others with their goals while also being on my own journey. I have strong friendships and bonds, and knowledge that although my future is unknown, I am working hard to make it bright and beautiful. There is a lot I still need to discover about myself and heal, but that personal journey is incredible and truly humbling.

365 days have past since I made the biggest accomplishment of my life thus far. 365 days of emotions, changes, irrational and rational decisions, and finding myself after not being in school for the first time in my life. There is no guidebook to tell you exactly how that first year will be, but this is how my first year out of college went and I couldn’t be happier that I have amazing health, a wonderful job, and ambition for the future, even if it took a lot of hard times to get here now.

Future and current college graduates, let me leave you with this: you are going to have a hell of a first year. Your life is going to change, and it will be different from what you have now and probably what you think it will be. There is no shame in not knowing what the right path is. This is tryout time to try everything and anything out! This is your time to apply what you learned in school to the real world by taking on jobs with flexibility so you can travel, create a life for yourself, and discover what it is like to no longer be a student! This year is going to take you crazy places, but you will get through it all and find so many things out about yourself if you just hold what knowledge you gained tight!

I had a tough year, but I also had a year that allowed me to become a better friend, a better daughter, a better sister, a better teacher, a better role model, and overall a better person. Yes, there were MANY downs and rock bottom points, but where I am now is worth every single one of those low points. Believe in the power of your education, believe in the power of your journey, and believe in yourself. Cheers and namaste to my one year anniversary since completing my under grad studies and becoming a CSU Channel Islands Alumni!

Miracle Noodles with Steamed Veggies and Almond Butter Sauce (Dairy-free, Gluten-free, Paleo/Keto Friendly, Grain-free, and Vegan!)

IMG_7258What the heck are you talking about? Miracle noodles? What could those be? Well, if you haven’t heard of them, I highly recommend trying them. I have found them at most grocery stores, but I find them to have a good deal on them at Whole Foods (less than $2 per pack!) What are they exactly? Miracle noodles, also known as zero noodles, have zero calories, fat, and very few carbs. They easily replace regular noodles in any dish and trick your mind into thinking you are eating actual noodles!

Miracle noodles are made with 3 simple ingredients, none of them being harsh or crazy chemicals. If you read the package you will see the short list: water, konjac flour, and a calcium additive. Let’s break these ingredients down so you can understand what you put into your body, because although it might sound foreign, there are actually benefits.

Water: Well, I feel like I really don’t need to explain this one…

Konjac Flour: Konjac flour is made out of a fiber that comes from the Konjac plant. It can also be known as Amorphophallus, but can be called konjaku, elephant yam, devil’s tongue, snake palm, and voodoo lily. Do not be intimidated by these oddly descriptive names. It is honestly tasteless so whatever you mix it with, it will bind that flavor instead. A couple of health benefits that come from konjac flour are improvement in the digestive system, high fiber, and probiotics to help improve gut health. Think of it this way, higher fiber foods help keep us fuller longer, so it will also aid in weight loss!

Calcium Additive: This is a simple ingredient that is just old-fashioned picking lime. It is used to help the noodles keep their shape and stay completely natural. Do not let the word calcium fool you because it does not actually supplement calcium. Honestly, it does not harm or benefit you in any specific way!

Miracle Noodles are really simple to make, but you do need to thoroughly follow the directions. My mom instantly snuffed her nose up at these when I brought them home because she had tried them in the past but found them to be absolutely awful. I asked her how she made them, and she didn’t remember. I asked her if she followed the directions, she said, “Of course not!” So, my goal was to change her mind and create a dish that would fulfill a craving I constantly have…Asian Cuisine. I love Asian noodle dishes, but I am gluten-free, so between noodles (even rice noodles can mess with my tummy and they are higher in carbs than I prefer.) So, I like to play around with clean ingredients and create my own twist on dishes.

I am not sure what dish this is a twist on, but I know that it turned out delicious the first time I made it, and even better the second time. It’s spicy, nutty, savory, and full of flavors. I absolutely love spicy peanut sauces, so I made a spicy almond butter sauce for added benefits. I also added some of my favorite steamed veggies and crunchy peanuts on top for an added texture.

This recipe might seem impossible, because it is labeled as Dairy-free, Gluten-free, Paleo/Keto Friendly, Grain-free, and Vegan…how could something be all of those things and be delicious? Well, try it out for yourself and enjoy a very low calorie, high protein dish!

Miracle Noodles with Steamed Veggies and Almond Butter Sauce

This recipe yields one bowl that will fill you up for hours!

Ingredients

  • 1 package of Miracle Noodles; I used the angel hair
  • 1/2 cup carrots; I used baby carrots but use whatever you feel
  • 1/2 cup bell pepper; sliced
  • 1 cup broccoli
  • 1/2 cup mix of green onions, white onions, cilantro, and minced garlic
  • Optional: crushed peanuts for topping

Sauce Ingredients

  • 2 big tablespoons almond butter
  • 2 tablespoons coconut aminos (or soy sauce)
  • 2 tablespoons sesame seed oil
  • 1 teaspoon honey
  • 1 teaspoon black pepper
  • 1 teaspoon powdered ginger
  • 1 teaspoon crushed red pepper

Directions

  1. When you open your noodle package, they will smell fishy and off putting, but I promise after cooking they will smell like nothing at all! Start by draining them in a colander and then rinsing for about 20 seconds in cool water. Really make sure to rinse and mix around the noodles.
  2. Next, boil about 2 cups of water in a small pot. Put the noodles in the boiling water for about 2-3 minutes.
  3. This is an important step that should not be missed: drain your noodles and put the noodles in a medium preheated pan (about 6 or 7). Dry your noodles out for 5-7 minutes to get the best result. Then place in a bowl and set aside. These instructions are all on the package, but I thought I would write them here so it’s all included!
  4. Next, steam your veggies. Do this whatever works best for you, I personally reused my small pot from earlier and just boiled some fresh water to pour my veggies in. I’m all about less dishes.
  5. In your pan from earlier, sauté and soften your mix of onions, cilantro, and garlic in olive or coconut oil. Mix these immediately with your noodles for maximum flavor!
  6. To make the sauce, simply stir all the ingredients together in a small dish. Mix half of the sauce with your noodles.
  7. Place your steamed veggies on top of your noodles. Pour the other half of your sauce on top of the veggies. Top with crushed peanuts.
  8. Enjoy every single bite!

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!

 

The Fudging Best Brownies Recipe (Gluten-free, Dairy-free, and LOW CARB!)

Being gluten-free isn’t easy, especially when dairy-restricted and certain-foods-cause-my-body-extreme-pain are also part of the deal. Something that I’ve had to adjust to is bringing my own food on trips, to parties, friends houses, work meetings…you name it! Lately, I’ve been trying to bring food that I create (a great excuse for recipe testing) so I can share it with others and give them the experience of eating the way I do. Whether it be a platter with specific cheeses, crackers, dips, and meats or something like brownies, I want everyone to understand that just because I do have a restricted diet does not mean what I eat is any less delicious. That’s where this recipe came in.

img_6442I was going to a party at my best friend’s house and I knew I needed to bring something to munch on. I was already going to be bringing my own gluten-free pizza, but I wanted to bring something to share as well. I was in the mood for brownies, and I figured it was the perfect time to create something new, healthy, and adapted to what I can eat. I made this based off of my love for dark chocolate and desire to eat all the peanut butter in the world. Now, I am sure this would taste amazing if you made it with almond butter or even sun butter instead, but I absolutely love peanut butter with dark chocolate.

I am not yet a ghee user, hence why I used coconut oil instead. Ghee would work deliciously, but I love the toasted, nutty flavor you get from using coconut oil, and so did my friends and family! They were also surprised that almond flour tasted great and is so much lower in carbs (after all, it’s just almonds!) Speaking of my consumers, they were all shocked that there were no non-natural ingredients in these brownies. No one would have guessed that these brownies weren’t just really great normal brownies. I had so many people asking me to make them a batch, or share my recipe…so here it is!

The Fudging Best Brownies Recipe

Ingredients

  • 2 tablespoons solid coconut oil
  • ½ cup organic, pure maple syrup
  • 2 whole eggs
  • 2 tablespoons organic, natural peanut butter
  • ½ cup of almond milk
  • 2 tablespoons vanilla extract
  • ½ cup unsweetened cocoa powder
  • 2 cups almond flour
  • 1 tablespoon cinnamon
  • ¼ tablespoon sea salt
  • 2 tablespoon baking powder
  • ¼ cup organic mini dark chocolate chips
  • Crushed peanuts and mini dark chocolate chips to garnish

Directions

  1. Preheat your oven to 350 °F.
  2. Using a mixer, combine coconut oil and maple syrup in a large mixing bowl. Blend in eggs, almond milk, vanilla, and peanut butter.
  3. In a separate bowl, whisk together almond flour, cocoa powder, cinnamon, sea salt, and baking powder. Make sure there are no lumps, and check around the bottom edges of the bowl for any flour build up.
  4. Slowly incorporate your dry ingredients to your coconut oil/peanut butter mixture. Add your dark chocolate chips.
  5. Line an 8” X 8” baking pan with parchment paper and if desired, spray a coat of coconut oil cooking spray for less sticking. Pour batter into the baking pan and spread evenly. Garnish with crushed peanuts and more dark chocolate chips (optional).
  6. Bake for about 30-35 minutes. Mine personally took 35 minutes, but it does depend on your oven!
  7. Remove from oven and allow to set and cool before slicing into squares.
  8. Enjoy with family, friends, or coffee!

Cheesy Kale Chips (Vegan, Gluten-free, Dairy-free)

IMG_6423If you follow my blog or Instagram (@wellnessandwelldrinks) you know my absolute obsession with kale. It is honestly one of my favorite foods. So, it should be no surprise that I am bringing you another kale recipe! Yes, I fully believe one day I will turn green, and no I am never going to end the positive relationship kale and I have.

I’ve been making kale chips for years. In college, I wanted to find an alternative to carb filled chips, so I found random vegetable chips, one being kale chips. I first tried the version Trader Joe’s sells and although I love them, I knew I could easily make my own version for less than $4 a bag. So I started making kale chips of all flavors; ranch, sea salt, cracked pepper, taco, spicy buffalo…you name it! But something I couldn’t figure out was how to make a delicious cheesy version. Sure, I tried powdered cheese, but that stuff is not the best for your body. My recent dietary needs call for natural, less processed foods. Then I remembered an ingredient I recently started incorporating into my life…nutritional yeast.

If you remember, I used nutritional yeast in my Creamy Vegan Alfredo Sauce. I will go ahead and paste my excerpt about nutritional yeast again here:

“Nutritional yeast is actually made from an organism that grows on cane and beet IMG_6182molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.”

My idea came from adding it to popcorn (again, if you haven’t tried that yet, it’s so tasty!) I knew nutritional yeast adds a great cheesy flavor, and now I know that when it’s baked, it becomes even cheesier! Follow my recipe below for a healthy, beneficial snack that will have you shocked at simple it is to make (and consume the entire batch within one sitting…) But hey, it is KALE after all (;

Cheesy Kale Chips Recipe

This recipe yields about 3-4 cups of kale chips when cooked. Honestly, this is one of those recipes you can add more or less seasoning to based on preference. It is easily customizable!

Ingredients

  • 1 bunch of kale, chopped and steams removed
  • 4-5 tablespoons of nutritional yeast
  • 3 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 tablespoon black pepper

Directions

  1. Preheat your oven to 300 °F. Line a cookie sheet with foil.
  2. In a bowl, mix together kale, olive oil, nutritional yeast, and spices. I like to use a container with a lid so I can just shake it all together.
  3. Spread the kale out on your cookie sheet.
  4. Bake for about 10 to 15 minutes depending on your crunch preference. I like mine to be crunchy but not burn so I cook for about 12 minutes.
  5. Store extras in an air tight container. Enjoy a portion or all at once (;