Green Tahini Smoothie

If you're on the hunt for the perfect easy green smoothie, you've hit the jackpot! This sweet and creamy smoothie is ideal for breakfast on the go. The combo of frozen bananas, slight delicate taste of tahini, nutty hemp seeds and lush almond milk plus the goodness of spinach makes for one satisfying and nourishing drink! 

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This mix might not sound like it would initially mesh well together but somehow everything marries just perfectly in the blender. Hemp seeds boost the protein and a full cup of packed spinach leaves give you a wonderful serving of leafy greens. You'll feel like a million bucks after sipping this one. 

Green Tahini Smoothie

Serves 1

Ingredients:

  • 1 frozen banana
  • 1/2 tsp pure vanilla extract
  • 1 cup packed spinach leaves
  • 1 cup unsweetened almond milk
  • 1 TBSP tahini paste
  • 1 pitted Medjool date 
  • 1 TBSP shelled hemp seeds
  • Few ice cubes 

Instructions:

  1. Add all ingredients to a blender putting spinach in first. This will help the smoothie get going in the blender. Puree until very creamy. Enjoy! 
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Figgy Peanut Butter Oatmeal Bowl (vegan)

I have been on a peanut butter bender lately! I crave it daily and find it extra scrumptious when drizzled over sweet ripe figs. This oatmeal bowl is beyond creamy and over the top tasty.

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My body wakes up craving fuel and this decadent breakfast of plant protein and fiber is the answer to my growling tummy on the regular. The best part? It’s easy and quick to get you out the door and into your day revving to go! 

I’m pretty much rolling out the doormat for the autumn season waiting patientily for cool temperatures and changing leaf colors to arrive! This warm breakfast is just the perfect way to start a cool day. With addicting peanut butter, a double dose of rich coconut flavors from the milk and oil, finished with the sweet kiss of my ever-favorite frui: the banana. The fig slices on top provide a little bit of crunch and chew which is the perfect way to top this bowl.

Enjoy!!!

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Serves two

Figgy Peanut Butter Oatmeal (vegan)

Ingredients:

  • 2/3 cup old fashion oats 
  • 1.5 cups water
  • 1/2 cup coconut milk 
  • 2 TBSP natural peanut butter
  • 2 TBSP coconut oil 
  • 2 bananas, sliced
  • 4 medium or 6 small figs, sliced 
  • Extra peanut butter for drizzling
  • Optional toppings: coconut butter, raisins, granola, goji berries 

Instructions:

  1. Add the water, coconut milk, old fashioned oats and 1 sliced banana to a small pot over medium-high heat.
  2. Stir and bring to a boil, reduce heat and let simmer until the oats have absorbed the liquid This should take about 15 minutes for two servings!
  3. Once the liquid is absorbed, add the peanut butter and coconut oil. Stir until everything is perfectly melted together!
  4. Divide oatmeal into bowls and top with the figs, peanut butter, sliced banana and any other desired toppings.
  5. *Tip: heat the peanut butter in the microwave for 20 seconds for optimal drizzling!
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Cinnamon Roll Granola

Cinnamon anything has ALWAYS been my go-to in life. Cinnamon rolls, cinnamon gum, cinnamon tea, cinnamon toothpaste, cinnamon lattes, snickerdoodle cookies... you get the picture. Yes? I LOVE CINNAMON! When I realized that I hadn't yet combined two of my favorite things- cinnamon and granola well I was excited to say the least. This granola is over-the-top, smells like Cinnabon whilst baking, love it so much it was gone in three days good. 

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There's such much warm and sweet ground cinnamon loaded here you can literally see it in the above photo, right? For all the other cinnamon enthusiasts out there- this granola is for you. 

Cinnamon Roll Granola

Dry ingredients:

  • 2 cup rolled oats
  • 1/3 cup fine almond flour 
  • 1 cup chopped walnuts, divided into 1/2 and 1/2 cups
  • 1/2 cup raw buckwheat groats
  • 1/2 cup raw pepitas
  • 2 TBSP hemp seeds
  • 2 TBSP ground cinnamon 
  • 1/4 tsp ground nutmeg
  • 1/4 tsp fine sea salt
  • 1 cup raisins

Wet ingredients:

  • 1/4 cup creamy cashew butter
  • 1/4 cup pure maple syrup 
  • 1/4 cup packed Medjool dates (pitted)
  • 1/4 cup coconut oil, melted
  • 1 egg white 
  • 2 tsp pure vanilla extract

Instructions:

  1. Preheat oven to 275 degrees.
  2. Line a large baking sheet with parchment paper.
  3. In a large bowl stir together all dry ingredients.
  4. Add all wet ingredients into a blender and puree until smooth.
  5. Pour the wet mixture over the dry ingredients.
  6. Stir until completely incorporated.
  7. Turn granola out on the parchment paper.  Spread it into an even layer but making sure all granola bits are touching. (This helps ensure you get nice big chunks for clusters.) It should be about 3/4 inch thick.
  8. Slide pan into the oven and bake for 15 minutes.
  9. Rotate pan and bake an additional 22-28 minutes. Check your granola frequently to ensure no burning!
  10. Place the baking sheet onto a rack and cool for 1 hour.
  11. Once cooled, crumble into clusters!

Store cooled granola clusters in a large plastic bag in the fridge for up to two weeks.

Zucchini Banana Muffins (gluten-free)

Tender mouthfuls of sweet veggie-packed muffins are perfect for your easy Sunday brunch. These muffins have 1 full cup of shredded zucchini! I just LOVE sneaking veggies in for breakfast. 

During the summer, fresh local zucchini is so easy to find! When you can locate local ingredients, use them! They are more nutrient dense because they didn't have to travel across the country in a truck to make it to your table. Not only are you doing you body good with all these body-healthy ingredients you're also helping support your local community. That is a serious win-win!

Top these babies with vegan butter, ghee or almond butter! YUM!

Zucchini Banana Muffins

Zucchini Banana Muffins (gluten-free)

You need:

  • 1 ½ flax egg
  • 1 ½ TBSP flaxseed meal
  • 3 ¾ TBSP water
  • 1 heaping cup shredded zucchini with water pressed out
  • 1/3 cup mashed ripe banana
  • ¼ cup olive oil
  • ¼ cup maple syrup
  • ½ cup unsweetened coconut yogurt
  • ¼ cup date sugar (or coconut sugar)
  • ½ tsp fine sea salt
  • 1 ½ tsp baking soda
  • 1 tsp ground cinnamon
  • ½ cup unsweetened plant-based milk (almond, cashew, flax, etc)
  • 2/3 cup traditional gluten-free oats
  • ½ cup almond flour or almond meal
  • 1 cup + 2 TBSP gluten-free flour (I used King Arthur)
  • ¼ cup chopped raw walnuts

Get cooking:

  1. Make the flax egg: combine the flaxseed meal and water in a small bowl. Set aside to thicken.
  2. Preheat oven to 375 degrees
  3. Grease or add liners to a 12-cavity muffin tin
  4. Finely shred or grate the zucchini. Transfer to a kitchen towel or multiple layers of paper towels. Squeeze, squeeze more, squeeze again! Get all the water out of that zucchini! You should have 1 ¼ cup of shredded zucchini after this process.
  5. To a medium bowl, add the flax egg and mashed banana. Stir to incorporate.
  6. Add the olive oil, maple and coconut yogurt. Whisk thoroughly.
  7. Add the sea salt, baking soda, cinnamon and whisk again.
  8. Add the plant-based milk and zucchini, whisk again!
  9. Add the oats, almond meal and gluten-free flour to the bowl. Stir until everything just comes together.
  10. Fill the muffins tins with batter nearly to the top of each cavity.
  11. Sprinkle over the chopped walnuts.
  12. Bake for 32-36 minutes until the muffins are golden brown. Insert a toothpick into the center of a muffin- if it comes out clean- the muffin is done!
  13. Let the muffins cool over a wire rack.
  14. These muffins will keep on the counter in a container for several days or freeze for a great breakfast or snack down the road!

This recipe was adapted from Minimalist Baker's Banana Walnut Muffins! Thanks, Dana!!!

Heavenly Avocado Chocolate Pudding (Smoothie) Bowl

The name for this... is long but accurate! Thank you Rachel Mansfield for the serious inspo on creating this one-of-a-kind lush pudding smoothie concoction! This bowl is so chocolatey and decadent that you'll forget you're eating a low sugar breakfast (or lunch or quite frankly, dessert too)!  I made just a few changes from Rachel's recipe but click above to see hers!

I saw Rachel post this recipe awhile ago but hadn't given it a go until I found myself in a serious smoothie rut! I typically head straight for the bright green, veggie loaded smoothies to start my day but having ran out of kale this baby stepped up to complete the breakfast task. The frozen factor in this recipe is zucchini instead of tried and true frozen banana chunks!

The avocado delivers the most creamy consistency you could ever want from a smoothie pudding (ha!) while also ushering in all the good fats. Avocados also contain over 20 vitamins and minerals! Avocados are a rich source of vitamins C, E, K, and B-6, in addition to riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. AND they contain lutein, beta-carotene and omega 3- fatty acids. Lastly, the fat in avocados help us feel full and satisfied! 

This low sugar treat is a must! 

Heavenly Avocado Chocolate Pudding (Smoothie) Bowl

You need:

  • 1/2 ripe avocado
  • 1/2 cup frozen zucchini chunks
  • 1 TBSP raw cacao powder
  • 2 scoops organic chocolate protein powder
  • 1 scoop unflavored collagen peptides 
  • 1 cup coconut milk or nut based milk
  • Raw cacao nips and shredded coconut for topping

Get cooking:

  1. Add all ingredients to a high speed blender. I like to add the least amount of liquid to my smoothies to start so that they become ultra thick! Start with 1 cup then add more as needed. Use the provided tamper if using a Vitamix. 
  2. Blend, blend, blend! 

Matcha Maca Chia Pudding

Matcha Maca Chia Pudding! Say that five times fast and try not to get tongue tied. Oh boy, this recipe is a keeper. This bright chia pudding has it ALL! Energy boosting, check. Antioxidant packing, check. Delectable tasting, DOUBLE CHECK! 

Matcha Maca Chia Pudding

After traveling for the last month and a half for work, I've been feeling very off lately. My routine is trashed, my food has been restaurant prepared and my body is begging for me to give it a rest!

I've been craving all things green lately because they just make me feel better! For me, green signals nutrient dense foods which triggers my body into feeling uplifted almost instantly. I've been trying to pack as much green colored items into my life as possible and I'm surprised I didn't try to throw a bit of spinach or kale into this chia pudding. Believe me, it crossed my mind. (Going on the to-do list to taste test!)

This chia pudding is at the very top of my chia pudding adoration list and for good reason. Both the matcha and raw maca poweder are energy boosters so this is the perfect morning treat to kick start your day! Matcha is also rich in antioxidants! Maca supports mood balance and brings a malty flavor to the pudding. The liquid in this recipe is canned coconut milk which gives the pudding it's thick and lush texture. YUM! 

The chia seeds and coconut milk satiate hunger and will keep you powered up mentally and physically.  

I'm sending each and every one of you positive vibes today because I believe you receive what you put out. Much love, cheers! - Cait

Matcha Maca Chia Pudding 2

Matcha Maca Chia Pudding

You need:

  • One can full fat coconut milk

  • 5 tablespoons black chia seeds

  • 3 teaspoons matcha powder

  • 3 tablespoons white or red raw maca powder

  • 2 soft, pitted Medjool dates (if your dates are not soft, soak them in hot water for 30 minutes before blending)

  • 1 or 2 teaspoons pure vanilla extract (I LOVE vanilla so I use 2 tsps but that might be considered overkill for some folks, tone it down if you prefer a less bold vanilla flavor) 

  • Suggested topping: 1 TBSP shredded unsweetened coconut, 1 tsp raw honey, 1 TBSP chopped raw cashews and 1/2 TBSP raw pepitas

Get cooking:

  1. Add chia seeds to a glass container. 
  2. Add coconut milk, matcha, maca, dates and vanilla to a high speed blender. Blend for at least thirty seconds or until all bits of date have been pureed. 
  3. Pour matcha maca coconut milk mixture over the chia seeds into the glass container. 
  4. Whisk very thoroughly. Take a look around the bottom of the bowl and make sure you don't have any chia seeds sticking to the glass. Give it another really good whisking to ensure your chia seeds do not clump.
  5. Cover and store in the fridge for at least 8 hours or (preferably) overnight. 
  6. If your chia seed pudding is too thick once set, add 1 TBSP water or coconut milk to thin out- continue as needed. If you prefer a thicker consistency, add 1 tsp chia seeds to the pudding and let rest for thirty minutes to thicken.
  7. Top with chopped raw cashews, pepitas, coconut shreds and a bit of honey for added sweetness.

Makes 4 large portions for breakfast. Enjoy!!

Glowing Vanilla Shake

This version of a vanilla shake (housed of course in a bowl) isn’t quite the classic vanilla milkshake you might envision when you think of such an iconic American treat. However, my recipe involves no ice cream, no dairy, no added sugar and definitely no preservatives or foreign chemicals so we are SO winning by comparison! 

Not only is it already packed with good-for-you fruits but with the addition of cauliflower - this rich and delicious smoothie/shake/bowl is just over the top wonderful. 

I love to make my smoothies SUPER thick, l actually wish I didn’t have to include liquid at all. The closer to an ice cream consistency that I can get, the better. 

The month of July always puts me into a very-Americana mood. I deck the house out in stars, stripes, navy, red and use the entire month as the perfect reason to break out all my favorite summertime flavors. I wanted to pull those flavors into a quick recipe and as per usual it came out in the form of a smoothie (when doesn’t it? I literally live off smoothies and smoothies bowls, y’all!) 

Let’s walk through the benefits of this Glowing Vanilla Shake. 

Cauliflower may be the white veggie but that doesn’t mean it’s lacking in the nutrition department or in the versatility arena. From tacos to salads to smoothies- is there anything cauliflower can't do? Cauliflower is a great provider of Vitamin C and folates. Tahini (ground sesame seeds) is typically used in savory dishes as a component in dressings but I love using it in this unexpected way. Sesame seeds are a rich source of calcium and Vitamin E which is an antioxidant, helping to protect those precious cells of yours from the harm caused by free radicals! Hemp seeds are a wonderful source of protein and Omega-3s not to mention they do magic to help give your skin that glowing, just showered freshness. Vanilla and banana add sweetness, creaminess and the most pleasant aroma! I'm sold!!!

Glowing Vanilla Shake

You need:

  • 1/2 cup unsweetened almond milk
  • 1 cup cauliflower- steamed & blanched, frozen or raw (if you have a high-speed blender) will work!
  • 1 frozen banana
  • 1/2 cup ice
  • 1 TBSP runny tahini 
  • 1 TBSP hemp seed
  • 1 tsp pure vanilla extract 

Get cooking:

  1. Add all ingredients to a blender, puree until thick and creamy. 
  2. If you need to add more liquid to get your shake moving, do so in small increments. 
  3. If eating as a bowl top with chia, cherries and granola!

       

    Cooling Cucumber Ginger Green Juice

    There are days when only a tall glass of bright greens will do! This recipe blends so many nutrient dense fruit and veggies it would be impossible to not feel like a million bucks after drinking this! Cucumber, fresh orange, ginger, kale and mint blitzed into one bountiful beverage. The days here in Knox have been HOT and HUMID so I'm relying on the hydrating benefits of the water rich cucumber to help me stay feeling fresh and alert all day! No dehyrdation here.

    Cucumber Ginger Green Juice

    Cucumber Ginger Green Juice

    You need:

    • 1 medium orange, peeled + deseeded
    • 1/2 medium cucumber deseeded + chopped (this should be about 1 cup of chopped cucumber)
    • 2 cups destemmed kale
    • 1/4 cup mint or about 15 leaves
    •  2 TBSP lime juice 
    • 1 tsp grated fresh ginger
    • 1 cup ice 

    Get cooking:

    1. Add all ingredients to a high speed blender. Blitz until smooth and enjoy!

    Gluten-Free Blueberry Scones

    I'm feeling incredibly accomplished after creating my first successful scone recipe! Free of gluten, refined-sugar, chemicals and guilt. These baked treats are the perfect way to begin a lazy weekend morning. 

    Scones feel like one of those very scary kitchen battles that I'm just never sure that I'm up for... I've been procrastinating giving them a No FOMO'ed go at it but now I just feel silly about the whole thing because these goodies are excellent! The texture is tender and moist and no one would ever know they are absent of cream and butter. I've read that those two ingredients are most vital to texture but I'm here to tell you that my clean version goes head to head with it's much caloric dense counterpart.

    The flavors are delicate but the fresh blueberries burst with juice and sweetness. Matt ate nearly half of the entire batch when I wasn't looking but I did snag a few for the freezer. Is there anything better than knowing you've got a stock pile of tasty goods in the freezer just waiting for you!? UHM, the answer is no. 

    Make them. Love them. Tell me about it! Here's to hoping this just made your Monday a lot better.

     

    Gluten-Free Blueberry Scones

    You need:

    • 1 cup fine almond flour
    • 1 cup gluten free flour (+ 1 tbl for tossing blueberries)
    • 1 tablespoon aluminum free baking powder
    • ½ teaspoon fine sea salt
    • ⅓ cup solid coconut oil or 5 tablespoons cold vegan butter
    • 1 large mashed ripe banana 
    • 1/2 cup unsweetened apple sauce
    • 2 tablespoons maple syrup
    • 1 teaspoon pure vanilla extract
    • 1 1/4 c fresh blueberries

    Get cooking:

    1. Preheat oven to 400 degrees. 
    2. Line a baking sheet with parchment paper.
    3. In a medium mixing bowl: combine the almond and gluten free flours, baking powder and salt. Whisk to combine.
    4. Add coconut oil to the dry ingredient bowl. Use a pastry cutter to cut the coconut oil (or vegan butter) into the dry ingredients. (If you don’t have a pastry cutter, use a fork to cut the coconut oil into the flour, or use a knife to cut the butter into tiny pieces and mix it into the dry ingredients.)
    5. In a small bowl, mash banana and apple sauce. Measure out mixture- it should get you to one cup. If not, add more applesauce until you reach one cup. 
    6. Add the maple and vanilla extract to the banana/apple mix. Stir well.
    7. Pour the wet mixture into the flour mixture and stir.
    8. In a small bowl, toss the dry blueberries with 1 tbl gluten-free flour. Add the blueberries to the mix and fold gently.
    9. Keep mixing until you have thoroughly incorporated the wet and dry ingredients.
    10. On a flat, floured surface, turn out your dough. Form it into a circle that is an inch deep all around. Use a pizza cutter or very sharp knife to cut the circle into 8 even slices.
    11. Separate slices and place on the baking sheet covered with parchment paper. Bake 15- 17 minutes or until lightly golden brown.
    12. Let cool, devour, enjoy.

    Stores well on the countertop placed in an airtight container. Also freezes well!