Cozy Coconut Cauliflower Porridge

Yummy In Your Tummy! 

Almost 2 years ago I gave up grains. My stomach no longer feels bloated after I eat and I have way more energy! At first, I thought the change would be difficult, but then I discovered you can make so many of your favorite foods healthful and delicious. Today I made oatmeal.... we’ll minus the oats. Technically cauliflower meal if you want to be completely accurate. 

Make It
2 cups of minced cauliflower
1 tablespoon of organic cinnamon
1/4 cup of organic sugar free coconut milk
1/2 scoop of chocolate protein powder
A sprinkle of coconut flakes and blueberries! 

Directions

Place cauliflower and coconut milk in a small pot and cook slowly on low heat. When cauliflower begins to soften after 10-15 minutes add cinnamon and collagen fuel. I like adding collagen to my oatmeal and it gives it extra sweetness cause it’s flavored with Monk Fruit. You can add extra coconut milk too! Garnish with blueberries and coconut flakes and enjoy!

Homemade Hemp MYLK in 5 Minutes!

Whenever I go to purchase nut milks I am over whelmed by all the additives. My biggest concern is soy lectin, since processed soy contains estrogen-like compounds that can impair female fertility and mess with thyroid function. While I love making my own nut mills at home, it can be hard if I’m in a rush. Hemp milk however is super easy to make and is rich in omega 3, omega 6, 10 essential amino acids and 4 grams of digestible protein.

MAKE IT
Ingredients
1 cup raw shelled hemp seeds
3 cups filtered water
Pinch of Celtic sea salt
A pinch of cinnamon * For a sweetened version add 2 pitted dates

Directions :Place in a blender and mix on high for 2 minutes till smooth and frothy. It will last for 5 days in the fridge

Stuffed Red Pepper Taco Bowls with Primal Kitchen Avocado Oil

Photographed and Styled by Rebecca Buenik

Photographed and Styled by Rebecca Buenik

Ingredients

  • 3 tablespoons of Primal Kitchen's Avocado Oil

  • 1 can black beans

  • 2 Tbsp cilantro

  • 2 cups of shredded turkey breast

  • 1 tsp salt

  • chopped minced garlic (2 cloves)

  • 1 tsp of oregano

  • 1 dash of cayenne pepper

Instructions 

For the turkey meat...

  • In a skillet, add a tablespoon of avocado oil and heat the pan on low.

  • In a small, separate bowl mix cumin, salt, garlic, cilantro, oregano, and cayenne together.

  • Add turkey in a large skillet over medium heat, stirring to break up clumps, until it’s no longer pink (usually 3-5 minutes).

  • Add onions and black beans.

For the pepper…

  • Preheat the oven to 350 degrees. Remove the top of the red pepper.

  • Scoop out the seeds, and clean out the inside of the pepper.

  • Place the pepper on a parchment-lined baking sheet.

  • Lightly drizzle in avocado oil and sea salt.

  • Bake for 20-25 minutes, or until soft and lightly blackened.

  • Let the pepper cool.

Photographed and Styled by    Rebecca Buenik

Photographed and Styled by Rebecca Buenik

Putting it all together…

  • Spoon the turkey mixture into the center of each pepper.

  • Garnish with cilantro.

  • Enjoy!

Heavenly Butternut Squash Soup with Turmeric and Ginger

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This perfect fall soup is best enjoyed while cozying up on the couch watching Netflix. 

Ingredients
1 lager Organic Butternut Squash
1 tablespoon of coconut oil or ghee
1 can of unsweetened coconut milk
1 teaspoon of Turmeric
1 tablespoon of chopped fresh ginger
2 cups of vegetable broth ( no sugar and low sodium) 

Directions

To cook the butternut squash, cut in half and roast it in your oven at 425 degrees for 45 minutes to an hour, then remove the seeds and remove the flesh from the peel. In a big pot, sauté the ginger for 2 minutes to release the ginger aroma. Then add vegetable stock and boil on low heat. Then add in butternut squash, turmeric, coconut milk , ghee ( or coconut oil) and stir. When hot and cooked you can place the soup in a blender or food processor to puree till smooth.  Garnish with fresh herbs and ginger slices. 

 

 

 

Beauty Fudge

That Perfect After Dinner Treat! 

When sugar cravings kick in enjoy this simple, delicious fudge that you can have ready to eat in 20 minutes. 

Ingredients
2 Tablespoons of Unsweetened Raw Cacao
1 Tablespoon of Virgin Unrefined Coconut Oil
2 Tablespoons of Raw Unsweetened Almond Butter ( or nut butter of your choice) 
1/2 Scoop of Chocolate Collagen Powder
1 tablespoon of Raw Cacao Nibs

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Directions
Put 1 tablespoon of coconut oil in a small pot. Keep the heat on low. Then stir in 2 tablespoons of nut butter. Add in cacao powder and protein powder. Stir still smooth.  Pour the melted chocolate into an ice cube tray. Add a few raw cacao nibs in each cube. * Note Use a tray made of silicone. Place the trays in the freezer for 20 minutes until they are firm. Keep them in the freezer and pop one when you get a sugar craving or are having a bad day.

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Frozen Banana Goji Bites

Photo and Food Styling by Rebecca Buenik

Move over peanut butter, sunflower butter is having a moment. Sunflower butter is rich in vitamin E, which helps balance cholesterol and fight free-radical damage. It is also rich in magnesium, which helps promote quality sleep, ease muscle pain and spasms, and improve digestion. Unlike peanut butter, sunflower butter is not processed and does not typically contain sugar or hydrogenated oils. Goji berries are a superfood that has been used in Chinese medicine for more than 2,000 years — they are fat-free, low in calories, and high in fiber and antioxidants. They also promote longevity. The sun really is shining down on this recipe.

Ingredients
1 sliced organic banana
1 cup organic sunflower seed butter
1 cup goji berries

Directions
 Cover banana slices with thin layer of sunflower butter. Then combine slices to make a sandwich. Add small scoop of sunflower butter on top of banana sandwich and garnish with goji berries. Place in freezer for 20 minutes. Serves two.

R&R: Raspberry and Rose Petal Smoothie

Photos and Food Styling by Rebecca Buenik
 

Raspberries are packed with cancer-fighting antioxidants, help boost mood and memory, have anti-inflammatory properties, and aid in weight loss. Adding collagen to your smoothie will help plump your skin, reduce joint pain, heal and repair your gut, and boost metabolism. Looks like everything’s coming up roses!

Ingredients
¼ cup frozen organic raspberries
1 cup light coconut milk
¼ avocado
4-6 ice cubes
1 tbsp golden milled flax meal
1 scoop collagen powder
½ cup dried edible rose petals

Directions
 Place raspberries, coconut milk, avocado, flax and collagen powder in blender and blend until smooth. Add ice and blend. Garnish with edible rose petals and other toppings,    such as unsweetened coconut flakes or goji berries. Serves one.

Dreamy Coconut Collagen Pops

Photo and Food Styling by Rebecca Buenik

Unlike traditional chocolate pops, these frozen pops contain no refined sugar or dairy. Raw cacao has four times the antioxidant power of regular dark chocolate and is rich in protein, calcium, carotene, thiamin, riboflavin, magnesium and sulfur. Coconut milk contains a healthy fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. The healthy fat will keep you full for longer so you can avoid overeating. Lastly, the collagen powder helps reduce cellulite and stretch marks so you can feel confident indulging in this tasty treat while strutting your stuff in your swimsuit.

Ingredients
1 can organic full-fat coconut milk, unsweetened
⅓ cup raw cacao powder
1 tbsp collagen powder
2 dates

Directions
 Put all ingredients in blender and blend until smooth. Place mixture into ice-pop molds and freeze.

 

Savory Almond Truffle Bites

NO SUGAR. NO GUILT. JUST FUN! 

Ingredients
1 Cup of Unsweetened Almond Butter or Sun Butter
1 Tablespoon of Collagen Powder
1/4 Cup of Unsweetened Almond Milk
1 Tsp of  Coconut Oil
2 Cups of Almond Flour
1 Tablespoon of Raw Cacao Powder (optional) 

Directions
Mix all the listed ingredients into a blender. Scoop out a tablespoon and form mini balls with your hands. You can roll these truffle bites in crushed nuts, coconut flakes , raw cacao powder or enjoy as is. Place in freezer for 10 minutes and enjoy! 

 

 

 

Chia Seed Pudding with Organic Berries

MUNCHIE MORNING PORRIDGE 

Ingredients
1 cup dairy free milk
¼ cup chia seeds
3 tablespoons cocoa powder
2 tablespoons peanut butter or almond butter for Paleo

   Instructions
In a large jar or container, combine chia seeds, nut milk cacao powder and nut butter. Whisk until combined. Cover and refrigerate at least 2-3 hours or overnight. Top sliced banana, cacao nibs, more nut butter or fresh berries. 

 

 

Sugar Free, Paleo Sweet Potato Brownies

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When You Need That Chocolate Fix 

Ingredients

1 cup mashed sweet potato

1/2 cup raw almond butter (can sub for peanut, cashew or nut alternative spread)

1/4 cup cocoa powder

2 eggs         

Directions: Preheat the oven to 350 degrees and coat a small 4x6 or 6x6 loaf pan with cooking spray and set aside (a smaller pan yields thicker brownies) Add all your ingredients into a high speed blender or blend by hand. You can also use a food processor. Immerse until just blended (if you overdo it, it will take significantly longer to cook). Transfer brownie batter to loaf pan and bake for 12-15 minutes, or until a skewer comes out just clean. Allow the brownies to cool in the pan completely before slicing into brownie bars.

 

Rooibos Iced Tea

Let's Smooch & Drink Tea!

Ingredients
1 Tea Bag of Red Rooibos Tea
1 Cup of Ice
1 Sprig of Mint Leaves  
1 Drop Liquied Stevia 

Directions
Boil water and brew tea. After steeping for 9 minutes add fresh mint, and 1 drop of stevia for sweetness! 

Why Rooibos Teas is bad ass! 

1. Caffeine free – The rooibos plant grows naturally without any caffeine. This is important, as it means it does not need to undergo a chemical process to remove the caffeine. 
2. Contains powerful antioxidants – Rooibos tea contains a wide array of antioxidants, which help to protect the body in a number of ways. Two polyphenol antioxidants called aspalathin and nothofagin are found in high concentrations in rooibos tea. These antioxidants protect the body by fighting free radicals. 

3. Prevents against some cancers – Some studies have demonstrated a link between consumption of rooibos tea and a reduction of cancer-causing chemicals. This is because of the high level of dominant antioxidants, some of which have anti-mutagenic (anti-cancer) properties. This means that they defend cells & DNA against damage and inhibit them from developing into cancer.
4. High mineral content –These include: magnesium (essential for the nervous system), calcium & manganese (essential for strong teeth and bones), zinc (important for metabolism) and iron (critical for helping blood & muscles distribute oxygen).
5. Improves circulation – One of the many potent antioxidants in rooibos tea is called Chysoeriol. It can improve circulation by preventing the activity of the enzyme that triggers cardiovascular disease. Drinking rooibos tea also has been known to lower blood pressure and cholesterol.
6. Relieves stomach complaints – As rooibos tea contains high levels of flavonoids, especially one called quercetin. It has the ability to relieve numerous abdominal ailments such as cramps, diahorrea and indigestion. Flavonoids are known help to reduce spasm, inflammation and allergies. 

7. Aids absorption of iron – Unlike most black teas, which prevent the body from absorbing iron effectively because of the tannins they contain, rooibos tea supports the body in absorbing iron. Rooibos tea contains less than half the tannins of black tea.
8. Can relieve skin conditions – A recent found that rooibos tea can help you to look more beautiful! Rooibos tea contains phenylpyretic acid, which can help to improve acne, psoriasis and eczema. You can apply a freshly brewed and cooled tea bag to the affected areas and it will soothe and heal any inflammation.

 

Immortal Tea

But First Tea

Goji berries have been used in Asian herbal medicine for over 5,000 years. The goji berry is one of the most nutrient-rich foods on earth. It is a vegetarian form of protein, packed with essential amino acids, rich in vitamin A and a good source of vitamin C. They possess over 20 trace minerals and vitamins including zinc, iron, phosphorus, riboflavin (b2), vitamin E as well as carotenoids, including beta-carotene.

Ingredients
1 cup of goji berries
1 cup of hot filtered water

Directions
Take organic Goji Berries and put them in hot water and let them steep for 6 minutes. You can add coconut milk or stevia for sweetness. You can even eat the berries when you’re done !