Muffins For The Littles (and bigs)

Healthy Plant Based Muffins - LOVED By The Littles

These two recipes are definitely favorites of my clients.  I've discovered just how well loved they are by kids too! My private coaching clients, and the She Glows E-Course students love having these on hand for a healthy breakfast or snack, instead of the highly processed pre-packaged muffins (that have zero nutritional value).  They are so easy to make, and freeze well.  Once you find out which one your family likes best, make a double batch. They make for easy travel snacks, or to stash at work for yourself for a quick snack. I recently kept my grandson for a week and we made 3 batches. He loves both, but prefers the banana.  My client's son (pictured below) loves the Apple Oat Protein best.

We had so much fun making these, it's something both boys get excited about making every week! And it's easy to let them help, because it's super simple and healthy ingredients in one bowl, just dump it all together and stir. You don't even need a mixer. 

If you have picky eaters, this is a good opportunity to sneak in some veggies. You can use any pureed fruit or veggies. For my grandson, I made a batch with his fruit and veggie pouches instead of applesauce, one had spinach in it. I also threw some shredded and finely chopped carrots in another batch.  

You can really use any all purpose flour, the recipes are very versatile. My client also replaced 1/2 of the coconut sugar in the banana recipe with applesauce and they turned out great, (another opportunity for veggies). I used oat milk, but again any plant based milk will work. If you do not want to use nuts in the banana recipe, you can use chocolate chips for a treat.  Or replace the chocolate chips in the apple oat protein recipe with raisins. You get the idea, get creative. I generally prefer making a recipe as is the first time, then playing with it, but do your thing and HAVE FUN!

I hope you love these recipes as much as these little ones do!

Banana Muffins

You Will Need: 

• 1 1/4 cup mashed bananas
• 1 cup plant milk
• 1/3 cup coconut oil
• 1 cup coconut sugar
• 2 tsp apple cider vinegar
• 1 tbsp vanilla 
• 2 1/4 cup all purpose flour
• 1 tbsp baking powder
• 3/4 tsp salt
• 3/4 cup walnuts 

How To Prepare:

Preheat the oven to 400 degrees F. Line a standard muffin pan with liners and spray them lightly with oil. Mash the bananas in a large mixing bowl. Measure to make sure you have about 1 1/4 cups mashed banana. Add the non-dairy milk, oil, sugar, vinegar and vanilla to the bowl and whisk with the bananas until well combined. To the wet mixture, add the flour, then sprinkle the baking powder and salt on top of the flour. Stir to mix with a large spoon until just combined; be careful not to over mix. Some small lumps are fine. Fold in chopped walnuts or chocolate chips, if using. Using a 1/4 cup measuring cup, add batter to the liners in the pan almost all the way full. Sprinkle more walnuts/chocolate chips on top if desired. Bake for 20-24 minutes, until golden on top and a toothpick comes out clean. Let cool for 5 minutes in the pan, then transfer to a cooling rack. Enjoy! 

Apple Oat Protein Muffins

You Will Need: 

• 1 cup all-purpose gluten-free flour
• 1 1/2 cups oats
• 1 tsp cinnamon
• 1/2 tsp sea salt
• 3 tsp baking powder
• 2 tbsp ground flaxseed
• 1/2 cup plant based protein powder, chocolate or vanilla
• 1 cup unsweetened apple sauce
• 1/2 cup melted coconut oil
• 1/2 cup pure maple syrup
• 1/2 dairyfree chocolate chips (or cacao nibs, depends on the sweetness you prefer)

How To Prepare:

Preheat the oven to 375 degrees F.  Line a standard muffin pan with paper liners and spray them lightly with oil.  Place flour, oats, cinnamon, salt, baking powder, flaxseed and plant based protein powder in a bowl and mix well.  Add the apple sauce, coconut oil, and maple syrup and stir to combine.  Mix in the chocolate chips.  Spoon the mixture into the muffin cups and bake for 30 minutes, and toothpick comes out clean.  Cool for 5 minutes in the pan, then transfer to a cooling rack. Enjoy!

Crockpot Vegan Mexican Stuffed Peppers

First of all I'm not a photographer, and in all honesty I would be a much better "vlogger" (video). BUT I love having this space for favorite recipes that I want to share with you guys.  So look past whatever you see and KNOW if it's here, it's a winner and worth a go at your table.  ----> So about these stuffed peppers, they have lot's of flavor and are "meat eating man" approved!  An adventure for the palate, filling, and HEALTHY!!!!  What more could a girl want....?  Oh yea, the ease of the crockpot.

Did I mention the flavor?  These are bursting with it, and you can make them as S P I C Y as you want.  The best way to have people fall in love with plant based eating is to show up with the flavor.  There is such an abundance of plants and spices, it makes cooking F U N!!!  I love the lime juice and cilantro in these stuffed peppers.  The perfect pair and two of my absolute favorites.  Let's talk about the 1 cup of riced cauliflower - you CAN replace this with corn if you like, but personally I much prefer the nutritional value of the cauliflower over the corn.  And choose your salsa wisely, that determines much of the flavor.  I prefer a fire roasted salsa for this recipe.

Add the cumin, ancho chili powder, along with the smoked paprika (another favorite) and bam, everything comes together beautifully.  Add don't forget to pick up what you need for the avocado sauce for topping - trust me - SO much better than sour cream could ever be.  Get yourself a nice avocado and go to town.  Don't skip it.  Ok here you go...

What You Need:

• 2 cups quinoa - cooked
• 2 1/2 cups of your favorite salsa
• 1 cup riced cauliflower
• 1 can of black beans (15 oz)
• 1/2 tsp smoked paprika
• 1/2 tsp garlic salt
• 1/4 tsp salt
• 2 tsp cumin
• 1 tsp ancho chili powder
• 4 large bell peppers, remove tops, seeds, veins, and cut in half long ways (you can use any color, I had red so that's what I used)
• 2 small avocados
• 1 lime juiced
• 1/4 tsp salt
• 1/2 tsp hot sauce (you can use - or leave out up to you)
• water
• 1/2 cup chopped cilantro 
• lime wedges for serving

How to Prepare:

1.  In a large bowl mix the first 9 ingredients together, making sure everything is mixed well.

2.  Fill each pepper with the quinoa mixture.

3.  Place each pepper in the crock pot and cook on high for 3 hours.  This makes a double layer in my crockpot.  These generally do well on low for 6 hours as well.

4.  Prepare the avocado topping.  Mash the avocado really well in a bowl.  Add the lime juice, hot sauce if desired, and the salt.  Whisk together until very smooth.  Add water to thin to the consistency you desire.  Start with adding only 1/2 - 1 teaspoon at a time.  (or you can use a little more lime juice - depends on your flavor preference)

5.  Serve with the chopped cilantro, avocado sauce, and lime wedges.

AND - let me know what you think.  We LOVE these.

Chia Pudding With Blueberries And Granola

This is one of my favorite things to make and keep on hand for breakfast and snacks. The pudding has such a nice flavor - sweet- but not too sweet.  And this is so easy to make it's almost ridiculous!  This is definitely a recipe that works well with kids! Let them make their own.  Assemble some different ready to add fruits for them to choose from, and get some cute labels they can write their name on for storing in the refrigerator.

I ALWAYS store my parfaits in glass jars.  The glass jars make it so easy to grab and go, whether it's in the car, working at your desk, or just walking outside for a minute.  It's much easier than a big bowl or one of those plastic containers.  Not to mention it's better for the environment and Y O U!

Use any granola you like, and get creative with the fruit.  You can use anything.  If you follow me, you know by now I usually don't have a shopping list.  I buy what looks good and fresh.  I do love following a new recipe, BUT shopping intuitively is my favorite. It's exciting to see what you end up with, and it's fun figuring out what you are going to make with it!  Honestly some of my home run best recipes have come about this way.   The recipe calls for 2 - 4 dates.  Personally I believe 4 is too sweet, but you decide what you like best.  And you do not have to soak the dates. The pudding is delicious, and the texture is great either way.  Try both.

Have F U N making these, and share your fruit combinations and pictures with me! About the only thing I don't care for IN the parfait is banana because it turns brown and doesn't hold up well. However, I love slicing banana on top with a sprinkle of cacao nibs, unsweetened & unsulfured coconut, or toasted nuts.  A drizzle of blackstrap molasses for some extra iron for us Plant Based babies is a G O O D thing too.  Enjoy! xoxo

What You Need:

• 1 Cup Coconut Milk (full fat in a can)
• 1/4 Cup Chia Seeds
• 2 - 4 Medjool Dates, Soaked & Pitted
• 1/2 tsp Cinnamon
• Granola & Blueberries For Layering

How To Prepare:

Step 1:  Combine everything in a high speed blender and blend until completely smooth.

Step 2:  Pour a layer of the pudding, followed by a layer of granola, followed by a layer of blueberries, and repeat until the jar is full. Saving room for finishing with the blueberries.  Makes 2 servings and stores well in the refrigerator.

Vegan Fruit Tarts (Gluten Free & Raw)

VEGAN FRUIT TARTS

(Makes 3 - 4 Tarts)

This is one of my absolute favorite recipes!!!  It's so easy and versatile, yet makes a beautiful presentation for guests.  What I really love is that kids have a blast making these.  You can use any kind of fruit you want for the topping, so let everyone choose.  I like something that's a little tart to contrast with the sweet banana and chia filling.  Just use the same measurements, or make more and use the leftovers for lunch boxes or to snack on during the day. Allow them to choose their "sprinkles", either chia seeds, hemp seeds, or chopped nuts.  Or let them use all of them, why not?  It's all healthy raw foods, and so good for them!  Have fun, and let me know what you put together.  This is the basic recipe, adapt and make it your own.  Enjoy. xoxoxo

Crust Ingredients:

• 1/2 cup dates
• 1/4 cup raisins
• 1/4 cup dried figs
• 1/2 cup nuts (almonds or pecans - for more flavorful nuts, toast in a 350 degree oven approximately 5 minutes, or until fragrant)  Be mindful not to over cook!  If you want a totally raw recipe, do not toast the nuts.
• 1/2 tsp Ceylon cinnamon
• 1/8 - 1/4 tsp Pink Himalayan Sea Salt

(The crust mixture freezes well).

FOR THE FILLING:

• 1-2 mashed bananas
• 2 tablespoons chia seeds 

FOR THE TOPPING:

• 3/4 cup chopped strawberries
• 3/4 cup chopped kiwi
• 3/4 cup chopped madarin oranges
• chia seeds, hemp seeds, chopped nuts for "sprinkles"

How to prepare the tarts

TO MAKE THE CRUST:

1. Put all the ingredients in your food processor and pulse until everything is in small pieces that stick together and pulls away from the sides of the processor.  Press into your tart dishes.

TO MAKE THE FILLING:

1. Mash the chia seeds into the bananas with a fork.

TO ASSEMBLE:

1. Spread the banana chia mix into the crusts and then top with your fruit.

Spring Rolls With Peanut Lime Dipping Sauce

Vegetable Spring Rolls

For the filling:

• Spring Roll Wrappers  (8-10) - picture below
• 1/2 English cucumber
• 2 medium peeled carrots
• 1 - 1 1/2 cup purple cabbage
• 3-4 lettuce leaves
• 1 larger avocado, peeled and cut into strips
• Herbamare or Pink Himalayan sea salt, to season (optional)

Peanut Sauce With Lime:

• 1/4 cup natural roasted peanut butter
• 1-2 garlic cloves
• 2 tbsp sesame oil
• 1/2-1 tbsp peeled & chopped fresh ginger
• 3 tbsp fresh lime juice
• 2 tbsp low sodium tamari (low sodium soy sauce will work as well)
• 1 - 2 tsp raw local honey
• 1-3 tsp water, for thinning as needed

1. For the filling: Slice the vegetables into long thin strips (julienne). 

2. For the sauce: In a small food processor, process the sauce ingredients until smooth. Adjust the taste to your liking. You may prefer more or less honey, the tamari, oil, or the lime juice. You can also mince everything by hand and use a small whisk.

3. Organize your roll making station and gather all of your ingredients in one area. Place a dish/tea towel on the counter and fill a large bowl with hot water. Dip a rice paper wrapper into the water, handling it gently until it gets soft. Usually about 10 seconds, or until soft, and remove from water carefully. Place it onto the towel and unfold any corners that may have rolled up.

4. Add the filling ingredients in the center of the wrapper. Start with the lettuce. (If you overfill the wrappers they may tear). Sprinkle with Herbamare or Pink Himalayan sea salt. (optional)

5. Roll the two sides of the rice wrapper inward and then flip the bottom over top the filling and roll forward. Place the roll on a plate and cover with a damp paper towel. Repeat until you are out of goodies.

6. Serve the rolls immediately with the peanut dipping sauce. If you have any leftover vegetables you can use them for dipping in the sauce. The sauce will keep for at least a week in a sealed container in the fridge. (I use a small mason jar). The rolls will keep for 1-2 days in the fridge. I find it's best to store in a plastic bag with a very lightly damp paper towel over them or in the bag.

P.S. Instead of the rice paper, you can also wrap in lettuce.

Comfort Food Fix With Heirloom Beans (With Smoked Sea Salt)

I don't know about you guys, but I grew up in the country, and beans, - especially pinto beans - were a staple.  All this girl needed was pinto beans, mashed potatoes, sliced tomatoes, and a green onion from the garden and DONE!  STILL, beans like these heirloom beans, and pinto beans are one of my favorite foods.  They just bring those sweet, family time, fresh from the garden, home town feels.  

MY FAVORITE BRAND

Hurst's brand with the smoked sea salt is one of my favorite brands to buy in the store.  I find these at my local Publix.  The smoked sea salt is such a nice touch!  I cook my beans in organic vegetable broth, (a little drizzle of a nice olive oil wouldn't hurt either), and just add the salt to taste when they are done cooking.  Whatever salt is left over, just enjoy on something else.  Nothing else is needed!

WHY I EAT THEM?

Beans are an excellent source of vegetable protein, dietary fiber, and complex carbohydrates. The heirloom beans up the ante a bit when it comes to nutritional makeup and flavor! They are a little harder to find, and once you do, you might pay a little bit more. I enjoy adding them into the mix every now and then. Let me know if you try them!

Not Your Average Salad (COLOR Makes Them FUN...And Healthier)

LIVING foods!  Nature's essential nutrition.  Whole, raw, organic foods are the givers of energy, life, the healers, and protectors from disease.  I try to have at least one BIG bowl of LIFE daily.  I like to have a nice green leafy base. I keep options like kale, spinach, arugula, (I dig that peppery kick), spring mix, and I love green and red leaf lettuce, to mix in with the kale or spinach.  Then add lot's of COLOR!  Make it EASY for yourself to throw a beauty like this together.  Pre-chop your veggies and place them in individual containers.  That way you can customize your salad daily.  A little of this, a little more of that, or totally skip something one day, you get the idea.  Keep it FUN! I love shopping for veggies, seeing what catches my eye, what looks super fresh and yummy, something I haven't had in a while, you know the deal - a little produce adventure!  Finally, toss on a handful of nuts or seeds with some sprouts and you are good to go. Maybe even a little dried fruit like cranberries or raisins. Keep goodies on hand so it's easy and fun for you to make something healthy you WANT to eat.  Finish it off with your favorite healthy dressing, and you are ready to pump some LIFE into your LIFE.