Visit My Brand New Website!

Hello and long time no talk my lovely friends!

I have been very MIA over here and there is a reason why…I was working on a brand new Nutty Website. I will spare you the intricate details as I encourage you to just head on over and visit! TONS of new recipes and I am working on transferring my favourites from this beloved beginner blog as well!

Come and join me at:

www.nutty4nutrition.com

Chocolate Chip Protein Waffles

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Guess who finally got a waffle maker!?!? 😀

Chocolate Chip Protein Waffles:

#glutenfree #dairyfree #eggfree #vegetarian

*Makes 7-8 waffles

Ingredients:
-1/2 cup oat flour
-1 scoop protein powder (I used @tryabouttime ‘s Vanilla Vegan powder)
-1 tsp cinnamon
-1/2 tsp baking soda
-Pinch of sea salt
-1 chia egg (1 tbsp chia seeds mixed with 3.5 tbsp warm water-let sit for 2 minutes before using. Or use an egg)
-1 cup unsweetened almond milk (or any other milk alternative for #nutfree )
-2 tbsp ghee (or coconut oil to keep them #vegan )
-1 tsp vanilla extract
-1/4 cup chocolate chips (use chips that suit your dietary needs. I used Enjoy Life)

Directions:
-Mix your chia egg (if using) together and set aside.
-Mix together dry ingredients.
-Mix together wet ingredients in a separate bowl.
-Add the wet to the dry and mix well. Fold in chocolate chips.
-Cook away!

Ultra Green Pasta Salad

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The flavors that came out of this dish were incredible. I whipped this up in efforts to clean out my kitchen as much as possible before going out on my next grocery run.

Ultra Green Pasta Salad:

Ingredients:
-1.5 cups cooked pasta (I used brown rice)
-2 garlic cloves, minced
-1/2 cup chopped onion
-1 tsp oregano
-1 tsp red chili flakes
-Sea salt, pepper and cayenne to taste
-1/2 cup julienned carrots
-3 cups of kale salad mix from Costco (blend of kale, brussel sprouts, green and purple cabbage-feel free to use your own cabbage/kale blend)
-1 can of light coconut milk
-2 heaping handfuls of spinach
-1/8 cup nutritional yeast (optional)
-Sesame seeds

Directions:
-Cook the pasta as instructed and set aside.
-Heat the garlic, onion and spices in coconut oil until translucent and fragrant.
-Add the carrots and kale mix. Cook as you prepare the coconut milk sauce.
-In a blender, blend the coconut milk, spinach, and nutritional yeast.
-Add the cooked pasta and sauce to the pan and cook for an extra few minutes until the dish is heated through.
-Sprinkle sesame seeds on top and serve hot.

*There is room for another 1/2 cups of ingredients here. I am personally cleaning out my kitchen and was running low on stock, but I would have added a 1/2 cup of another veggie (zucchini, mushrooms, red pepper). Or you could always make 2 cups of pasta 😊. Enjoy!

Protein Puffed “Wheat” Squares

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This is my most favorite protein powder infused snack I’ve ever tried. I swapped all the traditional ingredients lacking nutritional value and added some more health conscious goodies. This recipe is also a winner in my books because it literally takes maybe 10 minutes to prepare!

Protein Puffed “Wheat” Squares

Ingredients:

-4 cups puffed rice (or puffed kamut if you desire)
-2 scoops chocolate protein powder
-2/3 cup honey
-1/4 cup coconut oil
-1/4 cup ghee (which is clarified butter. Feel free to use an organic full fat butter or even more coconut oil).
-3 tbsp cocoa powder
-2 tsp vanilla

Directions:

-Mix the puffed rice and protein powder in a large bowl and set aside.
-Heat all the remaining ingredients in a pot over medium heat. Stir frequently until completely melted and combined.
-Pour the heated wet ingredients over the dry and mix together.
-Pour into 8×8 baking dish (lightly greased) and press down to achieve an even foundation.
-Refrigerate for at least 30 minutes and cut into squares.
-Always keep them refrigerated (or in the freezer for long term storage) or they will fall apart once the coconut oil turns room temperature 🙂

Coconut Berry Ice Cream

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I’ll let the picture speak for itself! Easiest, tastiest homemade fruity ice cream! This will make 2 servings!

Ingredients:

-1 cup frozen berries (I used a mix of blackberries, blueberries, and raspberries).

-1/2 cup coconut milk cream (solid cream that forms at the top of a refrigerated can of FULL fat coconut milk). *Refrigerate the can for at least 24 hours, the longer it’s chilled, the thicker your cream will be.

-1/2 cup coconut milk (liquid under the cream layer).

-4 drops of liquid stevia or 1 tsp of your choice of an all natural sweetener (if desired).

Directions:

-Mix all ingredients together in a blender or food processor.

Homemade Nut/Seed Milk

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I’ve seen and heard about how easy this is over a million times. I never bothered to try it because I was lazy (yes-too lazy to soak nuts in water…if that even makes sense). I also thought it seemed really, really hardcore haha.

Well, it is even easier than I ever anticipated. It’s also delicious. Meghan Telpner, her blog and her UnDiet book finally convinced me to try it. Head over to her domain at http://www.meghantelpner.com. She is an amazing nutritionist whom I adore.

Ingredients:

-1 cup of nuts and/or seeds of your choice, soaked in water for 6 hours or overnight. You can leave the skins on. I used 3/4 cup almonds and 1/4 cup sesame seeds.

-4 cups of water

-1 tsp vanilla extract (optional)

-5 drops of vanilla liquid stevia
*You can also use a couple of soaked dates, honey, coconut syrup, or maple syrup.

Directions:

-Rinse and drain your soaked nuts and/seeds and pour into a blender.
-Add the water and blend until smooth.
-Using a nut sack, cheesecloth, fine mesh strainer, drain the milk into a large container. Place the nut/seed pulp aside.
– Add in your vanilla extract and all natural sweetener (if using) and mix well. *If using dates, blend them (with their soaked water) when you blend the nuts/seeds and water together.

*Don’t waste the pulp! You can dehydrate it on a baking sheet to make your own flour!
*Pour some into ice cube trays to use for smoothies!
*Make it chocolate milk by adding 2 tbsp of raw cacao powder!

Healthy Alternatives For Everyday Eats

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So a few weekends ago I had a fun filled date with a friend of mine who recently had a baby. She finally feels ready to make some changes to lead a healthy lifestyle for not only herself, but her family. She wants to lead by example, lose her baby weight, and just feel great. I couldn’t be more excited and happy for her. She allowed me to snoop through her kitchen so I could give her some healthier alternatives for a few items she had in stock. Here’s what I found and what I suggested.

Please keep in mind this list isn’t to discourage or overwhelm anyone. I truly just want to put as many nutritious ideas out there as I can. As I always encourage, go at your own pace. Don’t expect to change everything overnight. Do what you feel ready for, and build on that!

•FLAVORED YOGURT:
➡️Flavored yogurts are very high in added sugars. Use a plain yogurt and add your own fruit/natural sweetener such as honey or stevia.

•RED GRAPEFRUIT CUPS (Costco):
➡️These dinky things had 22g of added sugar 😳. Eat real grapefruit, precut. I think a sprinkle of organic maple flakes (Bulk Barn, Superstore, Vita Health) on top would taste divine and you’d still be at a reasonable number for added sugars 👍.

•PEACH JAM:
➡️Homemade chia jam. Soften 1 cup frozen fruit (in this case, peach) over medium heat in a skillet. Once softened, turn off element and mash fruit with a fork. Add ~1 tbsp water (if desired-depends on thickness you prefer),1 tbsp chia seeds, and 1 tsp honey or 3 drops of liquid stevia (or 1/2 packet of powdered stevia-again if sweetener is desired). Stir all altogether and remove from heat to let set. Store in a glass jar in the fridge.

•POP:
➡️Zevia. Zevia is an all natural, carbonated beverage sweetened with stevia which is an all natural sweetener with 0 calories. They have all kinds of flavors just like regular soda.

•MARGARINE:
➡️All natural, organic butter. Ghee (clarified butter), or coconut oil.

•CHOCOLATE ICE CREAM:
➡️Soooo easy to make yourself. For one serving: throw a frozen banana in a blender or food processor. Mix until you reach a desired consistency (you may want to add 1 tsp of milk or any milk alternative). Add 2 tsp cocoa powder and 1 tsp sweetener of your choice (or use 3 drops liquid stevia). Blend well. Great add ons would be 2 tbsp of a nut butter, nuts, cherries, raspberries, etc.

•SPECIAL K POPCORN CHIPS:
➡️Make a bunch of popcorn in advance and bag your portions into snack sizes.

•TRISCUITS:
➡️Mary’s Organic Crackers. Best deal on this brand is at Costco. If you use crackers as stackers (stack them with cheese, bruschetta, hummus, tuna salads, etc. try sliced cucumber instead.

•NATURE PATH FLAVORED CEREALS:
➡️This isn’t atrocious compared to others but a healthier option would be buying Nature Path’s plain cereal flakes/puffs (puffed rice, millet flakes…I can’t remember what else they have but it’s in bags) and again, adding your own ingredients such as fruits, nuts, oats, coconut, all natural sweeteners/stevia.

•FIVE GRAIN GRANOLA:
➡️Most store bought granola is loaded with sugars. I believe the second ingredient on this was sugar (which means it’s the second dominant ingredient for the whole recipe). There are TONS of recipes out there to make your own granola, and in a jiffy. In fact, head to the top of this screen and search “granola” and my favorite recipe will come up 😊.

•AUNT JEMIMA PANCAKE MIX:
➡️This one is just obvious right 😜. Look, you want the easiest and quickest pancake recipe? Mix 2 WHOLE eggs (not whites, must be yolks + whites) with a whole ripe banana with an electric hand mixer. Add whatever you want (cinnamon, vanilla, chocolate chips) or add nothing. Proceed to pan. Cook on LOW. Or check out blogs (mine has tons), Instagrams, and Facebook for a gazillion more recipes. Us “health freaks” loooooove our pancakes more than anything!

Quote of the day and tips on how to be inspired in the kitchen!

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So I don’t write novels about my thoughts too often and for one main reason: I’m really just too lazy to sort out my own thoughts into a version where other humans can understand, nvm myself 😂. However here’s a little thought for ya. 🌟 Inspiration rules all. If you don’t have inspiration you don’t have passion. Without that drive, whatever you are working towards in life wether it be a work related, relationship related, or health related goal is simply a CHORE. And who likes doing those 😖. Now I will admit, when I first starting working out wayyyy back in the day I loved it, but I hated trying to eat right. I just wanted my burgers n’ fries and pastas and desserts. I wasn’t inspired to eat right and since I was doing it wrong (eating like a bird-aka not enough, eating all low-fat, sugar-free, 100 calorie pack snacks that were just candy bars with oats instead of a chocolate coating, etc) I didn’t see or more importantly FEEL like my effort was amounting to anything. I was never inspired about healthy eating until my Doctor recommend I try cutting gluten out of my diet to try and resolve my digestive issues. No gluten 😩😱😭😳?! But how does one live…welp, I got my ass on google, on Instagram and discovered this whole new world of amazement. Wait, so you can make pancakes out of oats? There are flours made from all types of nuts? There are other grains besides wheat? Sayyyy what?! I started experimenting and it was so much fun. Then I dove head first into the pool of making and eating real food, made with real ingredients. I researched (and continue to) about other fun food alternatives, other “diet” lifestyles (as you know-one meal I post could be vegan, the next paleo).

☀️☀️And here I am. Yes, there have been tons of recipe failures, tons of frustrated moments, and tons of different mindsets that have come from this lifestyle. Yes, I have days and sometimes several in a row where the last place I feel like being is in the kitchen. I’m still human 😆. But the rewards that comes from making successful, health conscious meals made from scratch are truly life changing. MY ADVICE to anyone putting in effort to eat right but they aren’t feeling INSPIRED:

1) Get yo ass in the kitchen. It’s not as scary of a place as you think it is. If you claim you can’t cook or bake-well that’s why there’s TONS of places where you can find recipes, and for free. Once you find a site or a person (blog, Facebook, Instagram) that has provided you with a successful recipe (in both form and taste), stick with them. They tend to use relatively the same ingredients, saving you from having to learn and buy a million different ones which can be overwhelming). 2) Be patient. Not everything your going to try will turn out. But guaranteed, the more you try-the greater your chances of success. Successful creations in the kitchen lead to: motivation. YOU made something incredible with your own hands. Your family liked it, your friends liked it-you can’t help but feel like a boss 😎. You’ll like feeling a boss-so you’ll do it again. 3) If time is an issue. Try meal prepping or making a few staple items that you can use over the next few days. Example: if you have rice and chicken made all you have to do when you get home is sautée some veggies with a few flavorful dashes of herbs and spices, maybe throw in some nuts and your done. Or throw a bunch of veggies in a food processor or blender and pulse a few times to get a finely chopped salad. Mix it in with your rice and plop that chicken on top. 4) Realize that with experience, comes knowledge. The more you physically and mentally put work into making your food-the more simple, helpful ideas will just come to you. Trust me-this is ALL coming from a girl who only knew how to make Kraft Dinner when she moved out. And most importantly 5) Remember why the hell you wanted to start this journey. And never let yourself forget it. I hope that for most of you, your reason goes far beyond the aesthetics because the deeper you go with your desires, the deeper you go with a full out lifestyle change that will stay. For life.

Apple Pie Oatmeal

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A simple yet classic taste that you can easily enjoy for breakfast-apple pie! This big bowl of oatmeal offers us a delicious and nutritious way of downing our favorite dessert first thing in the morning (or whenever really)!

Ingredients:

•1/3 cup oats
•1 tablespoon chia seeds
•1 tsp ground cinnamon
•1/4 tsp ground ginger
•1 cup Almond Milk
•1 apple (chopped)
•1/2 cup unsweetened applesauce
•3 drops of liquid stevia
•1/2 teaspoon pure vanilla extract
•Squirt of lemon juice
•Chopped pecans and more cinnamon to garnish

Directions:

•Mix all ingredients except the vanilla extract, lemon juice, and garnish all together in a pot.
•Cook for 8-10 minutes on medium heat until all the liquid has been absorbed. Stir frequently.
•Remove from heat and the add 1/2 teaspoon of pure vanilla extract-and squirt of lemon juice. Stir together.
•Pour into a dish and sprinkle with chopped pecans and more cinnamon!

Paleo Banana Bread

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Ingredients:

-1.5 cup almond flour
-2 teaspoons cinnamon
-1 teaspoon baking soda
-1/2 teaspoon salt
-1/2 teaspoon nutmeg
-3 eggs, beaten
-1/4 cup honey or maple syrup
-2 large ripe bananas

Directions:

-Preheat oven to 350 degrees Farenheit.
-Combine the dry ingredients in a small bowl.
-Place the wet ingredients (including bananas) in the bowl of a stand mixer, then beat on medium for 1-2 minutes until frothy and fully combined.
-Slowly add the dry ingredients with the mixer running, until all of the flour mixture has been incorporated.
-Spoon the batter into a loaf pan.
-I topped the batter with more cinnamon and sliced almonds.
-Bake for 30-35 minutes until the middle is set and a toothpick comes out clean.
-Enjoy!

*Feel free to add chocolate chips, I had none 😞.

NOTE: baking with almond flour can be tricky. The outside of the loaf will look done very quickly but the inside won’t be fully cooked yet, keep checking to make sure it’s all cooked through before taking it out (I made this mistake and had to put in back in 🙊).