Berry Walnut Bowl – Serves 1

Smoothies are out this year.  Didn’t you know?  Bowls are in.  The crunch, the chew, and the swirl of a spoon is the latest craze.  I am a major fan because I find that eating with a spoon rather than drinking my food allows for me to digest slowly, calm myself before the day begins, and appreciate each ingredient.

If you do not do this already, you should – check out the bulk section at your grocery store!  The bulk section allows you to try ingredients that you may or may not have heard of.  Best of all you can select the amount of each ingredient which allows freshness and helps with portion control.

The ingredients in this ‘Berry Walnut Bowl’ are super refreshing, energizing, filling, and nutritious.  Best of all this bowl is sans gluten and dairy.  Start your day with the right fuel!

Ingredients:

  • Layer One:
    • 1/4 cup chia seeds
    • 1/4 cup dry oats
    • 3 tbsp unsweetened almond or cashew milk
    • 1 tsp cinnamon
    • 2 tbsp unsweetened coconut flakes
    • 2-3 tbsp water (depending on thickness desired)
  • Layer Two:
    • 1/2 banana; sliced
    • handful of frozen raspberries
    • 1 scoop of protein powder (unsweetened or flavored)
    • handful of chopped walnuts

Methodology:

  1. In a bowl mix all the ingredients listed for layer one.
  2. Allow to set in the refrigerator uncovered for at least 30 minutes.
  3. Remove from the refrigerator.  Distribute each ingredient from layer two in horizontal fashion in the bowl.
  4. Return to the refrigerator to set further…
  5. Or if you’re impatient like I am, grab a spoon, dig in and mix up the ingredients!

 

xxx – Sarah

No Bake Cashew Raspberry Energy Bites – Serves 6+

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Berry Good Banana Bread – Serves 12

O-M-G.  I’m obsessed with this bread – I won’t lie but it’s almost finished and I made it like yesterday.  I’ve been playing around with flavors in my kitchen since the weather has been cold…  Then again, who am I kidding, it’s like 60-70 degrees in Texas.  My mom always made banana bread when I was a kid and frankly I needed a taste of home but sans the gluten and dairy.  Basically I changed my mother’s recipe and just kept the bananas.

Potassium.  It’s a very important mineral and bananas are loaded with it!  What does potassium even do?  Well, it’s a mineral that helps to keep your heart, nerves, and muscles working properly.  Thus when dehydrated many individuals chug energy drinks with potassium but sometimes its easier, healthier, and cheaper to opt for actual food sources.  Other good food sources of potassium include oranges, pomegrante, dates, tomato and tomato-based products, potatoes, winter squash, avocados, broccoli, dried/refried/baked beans, milk, nuts and seeds, and some salt substitutes.

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Ingredients:

  • 2 medium yellow bananas, ripe
  • 3 frozen bananas, defrosted
  • 2 tbsp light coconut milk
  • 3 whole eggs
  • 1/2 cup almond butter (or other nut butter)
  • 1/2 cup coconut flour
  • 4 tbsp coconut oil (+extra for greasing the pan)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp of vanilla
  • 1 or more tbsp cinnamom or pumpkin pie spice
  • Pinch of nutmeg
  • 1 tsp (or 1-2 grinds) sea salt
  • 1 cup fresh raspberries (or other berries)
  • 2 tbsp mini milk chocolate chips

Methodology:

  1. Pre-heat the oven to 350 degrees Fahrenheit.
  2. Grease a loaf pan (or pan that is about 9×5 inches) with coconut oil OR you can line with parchment paper.
  3. In a blender combine the eggs, coconut oil, coconut milk, almond butter, 2 fresh bananas, and 2 frozen bananas.
  4. Fold in the coconut flour, baking powder, baking soda, cinnamon or pumpkin pie spice, nutmeg, and sea salt.  Blend all ingredients until mixture is homogeneous.
  5. In the greased pan pour half the mixture then set aside.
  6. Using a small bowl mash up the defrosted banana and berries.
  7. Evenly the mashed fruit over the mixture in the pan.
  8. With the remainder of the banana mixture, fold in the chocolate chips and mix, then pour over the berries.  Use a spatula to try and spread the mixture evenly.
  9. Cook for 60-70 minutes or until a knife/utensil can be inserted and removed clean.
  10. Allow to cool then serve with your finest tea, wine, or coffee.
  11. Bottom’s up!

 

xxx – Sarah