Category Archives: Healthy Recipes

Healthy Recipes

Blueberry Breakfast Bar Recipe

Recently I made a batch of gluten-free carrot cake muffins adapted from @healthbymads on IG! I made mine gluten-free and vegan by subbing in almond flour for regular flour. I wanted to make this recipe because carrots have so many benefits! They are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium. These muffins are a delicious way to get some important nutrients first thing in the morning or as a quick afternoon snack. 

Ingredients

  • 1 cup grated carrots
  • 1 grated apple (peel the skin first)
  • 1 mashed banana
  • 1 cup oats
  • 1 cup almond flour
  • 1/4 cup coconut sugar
  • 1 tbsp coconut oil
  • 2 eggs/flax eggs 
  • 1/2 cup raisins
  • 2 tsp vanilla
  • cinnamon
  • dash of salt
  • 3 tsp baking powder

Directions

1. Preheat your oven to 350 degrees and get a non-stick muffin tray

2. Grate the apple and carrots, then mash the banana and combine all in a bowl along with the melted coconut oil, eggs & vanilla.

3. In a separate bowl, combine all dry ingredients, then in parts, combine the dry ingredients into the wet ingredients

4. Lastly, fold in raisins, then pour into the muffin tray

5. Bake for about 14-17 min and enjoy! 

View this post on Instagram

π΅πΏπ‘ˆπΈπ΅πΈπ‘…π‘…π‘Œ 𝐡𝑅𝐸𝐴𝐾𝐹𝐴𝑆𝑇 𝐡𝐴𝑅𝑆 ✨- When I saw these blueberry breakfast bars on @idahuang_ β€˜s page I had to make some! I love incorporating blueberries into my day because they are low in calories but high in fiber, vitamin C and vitamin K. Rich in Flavonoids, blueberries are one of the fruits that the highest antioxidant capacity. Here is my adaptation of the recipe: 2/3 c of blueberries 1 egg 1/2 c of peanut butter 1/4 c of coconut oil 3/4 c of coconut sugar 1/4 c of coconut flour 1/4 c of almond meal Zest of 1 lemon 2 tbs of lemon juice 1 tsp of vanilla 1/2 tsp of baking soda 1/4 tsp of fine sea salt Preheat oven to 350 degrees. Line a baking sheet with parchment paper and oil. Combine the peanut butter, egg, sugar, oil, lemon zest, lemon juice, and vanilla until smooth. Next, add the coconut flour, almond meal, baking soda and salt. Fold in the blueberries. Spread and even layer of the batter mixture onto parchment paper. Bake for 25 minutes or when cake tester comes out clean. Cut into 8-10 pieces when cool. Enjoy!

A post shared by Holistic Wellness 🌱πŸ₯‘ (@awellthygirl) on

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Healthy Recipes

Gluten Free Carrot Cake Muffins

Recently I made a batch of gluten-free carrot cake muffins adapted from @healthbymads on IG! I made mine gluten-free and vegan by subbing in almond flour for regular flour. I wanted to make this recipe because carrots have so many benefits! They are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium. These muffins are a delicious way to get some important nutrients first thing in the morning or as a quick afternoon snack. 

Ingredients

  • 1 cup grated carrots
  • 1 grated apple (peel the skin first)
  • 1 mashed banana
  • 1 cup oats
  • 1 cup almond flour
  • 1/4 cup coconut sugar
  • 1 tbsp coconut oil
  • 2 eggs/flax eggs 
  • 1/2 cup raisins
  • 2 tsp vanilla
  • cinnamon
  • dash of salt
  • 3 tsp baking powder

Directions

1. Preheat your oven to 350 degrees and get a non-stick muffin tray

2. Grate the apple and carrots, then mash the banana and combine all in a bowl along with the melted coconut oil, eggs & vanilla.

3. In a separate bowl, combine all dry ingredients, then in parts, combine the dry ingredients into the wet ingredients

4. Lastly, fold in raisins, then pour into the muffin tray

5. Bake for about 14-17 min and enjoy! 

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Healthy Recipes

Gluten-Free Matcha Banana Bread

As a fan of matcha and banana bread, I was excited to try making this treat. Although my recipe is very similar to the banana bread recipe that is already on my blog, matcha is known it add a bitter element to baked goods so I had to make some slight adjustments. Although I am still tweaking around with the recipe and trying to get the right amount of sweetness from the banana and earthy taste from the matcha, the gluten-free loaf I made last week has been approved by my family and some of my followers on IG already!

Recipe

Ingredients:Β 

  • 2 overripe bananas 
  • 1 c almond flour
  • 1/4 c of coconut flour
  • 2 eggs/flax eggs
  • 1/2 tsp of cinnamon 
  • 1 tsp on baking soda
  • 2 tsp of vanilla 
  • 3 tbsp of maple syrup 
  • 2 tbsp of coconut oil 
  • 1 1/2 tbsp of ceremonial grade matcha

Directions: 

1) Preheat your oven to 350 degrees

2) Spray your loaf tray with some cooking oil and line with parchment paper

3) Mash bananas until they are smooth

4) Mix in the wet ingredients – egg, vanilla, coconut oil, syrup 

5) In a separate bowl, mix the flours, cinnamon, baking soda, and matcha. Make sure that there are no lumps in the mixture. 

6) Mix the wet and dry ingredients together until the batter is uniform

7) Pour the batter into your loaf tray and bake for 45-55 mins. Use a cake tester or knife to see if it is ready. 

8) Enjoy! 

Let me know in the comments if you try the recipe and like it! Thanks for reading!

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Healthy Recipes, Lifestyle

Quick and Easy 5 Minute Matcha Latte Recipe

If you follow me on Instagram you have probably seen me make a matcha latte at least once a week. Matcha, like the traditional green tea that you get in a tea bag, is filled with antioxidants and very beneficial for you. Matcha powder however, is more bio-available than green tea, meaning you can absorb it better. Although this powder is good for you, it gets kind of pricey overtime and it is best for me personally to make matcha lattes at home. Here is how to make a latte:

LATTE INGREDIENTS

  • 1 1/4 tsp matcha powder (I like Townshend’s and Organic Matcha)
  • 1/4 cup of hot water
  • 3/4 cup of non dairy milk – heat or leave chilled if you want a hot or iced latte

DIRECTIONS

  1. Add the matcha powder to the hot water and stir with a wooden matcha whisk or in a blender. If you used a blender, remove the matcha and water mitxure and keep it in a separate container.
  2. For iced lattes – add the cold milk to the blender and blend until it is frothy. For hot lattes, heat on a stove top gradually until the milk becomes frothy.
  3. Add the milk to a glass or mug (with ice if you want an iced latte).
  4. Pour the matcha and water mixture over the almond milk.
  5. Enjoy!
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Healthy Hacks, Healthy Recipes

Top 3 Healthy Fall Trader Joe’s Finds

Photo from Trader Joe’s

It’s officially fall and the beachy and floral decorations in storefronts have all been swapped out for pumpkins and colorful autumn leaves. The autumn season is not only known for changes in fashion and temperatures in NY, it also starts a shift in how we eat as well. Fall (and winter) are notorious for causing weight gain as people decrease their level of physical activity and consume heavier foods. While I love a good piece of pumpkin bread, I have found some alternative foods that are hearty but also healthier from Trader Joe’s. Here are my three favorites:

Autumnal Harvest Soup

The Autumnal Harvest Soup from Trader Joe’s has been a life saver for me this season. This soup comes in a resealable jar and has about three servings. It is a tomato based dish but the butternut squash and other flavors add a sweetness that tones down the acidity of a traditional tomato soup. The Autumnal Harvest Soup can be warmed up on the stove and in the microwave. I recommend taking a jar to the office and keeping it in the fridge for when you forget your lunch or having a jar handy for an easy yet filling meal.

Butternut Squash Pizza Crust

I actually found this Butternut Squash Pizza Crust when I was looking for the usual gluten free pizza crust I grab. I recently made a pizza with this crust and it tasted like fall– without the stereotypical apple or pumpkin flavors. I definitely recommend building your own pizza with this crust. I made a pizza with organic tomato sauce, vegan cheese, spinach and cherry tomatoes that was super comforting and delicious.

Riced Cauliflower & Butternut Squash Risotto

This lower carb risotto is not only perfect for those watching their carb or gluten intake, but also for anyone wanting to eat more vegetables. This can be eaten as a side dish or all on its own. I am keeping a few bags of this in my freezer for a rainy day. Please note that this does have dairy– if you are sensitive I would avoid this.

And there you have it! Three healthy Trader Joe’s find that are hearty for autumn. Let me know if you try and enjoy these dishes!  

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Healthy Recipes

Healthy-ish Banana Bread Recipe

With its super-moist texture, sweet banana and brown sugar flavors, the incredibly softly crumbed banana bread (and muffins too) is one of my favorite treats to eat. Unfortunately, while banana bread is good for my taste buds, it is not practical to consume it too frequently. Since I began eating a little more mindfully I have been making a healthier version of banana bread. Here is what you need:

  • 2 over ripe bananas – make sure they have the brown spots on them
  • 2 organic eggs
  • 1 cup of almond flour
  • 1/4 cup of coconut flour
  • 2 tbsp of maple syrup
  • 2 tbsp of soft coconut oil
  • 2 tsp of vanilla extract
  • 1 tsp of baking soda
  • 1/2 tsp cinnamon

Directions:

  1. Preheat your oven to 350 degrees and line a 9 inch bread loaf pan with parchment paper and spray/rub any exposed sides with coconut oil.
  2. Mash the overripe bananas until
  3. Add the rest of the wet ingredients to the bananas– the maple syrup, coconut oil, eggs and vanilla. Mix until they are thoroughly combined
  4. In a separate bowl, mix all of the dry ingredients. Be sure to remove any clumps from the almond of coconut flour.
  5. Add the dry ingredients to the wet until the dough become thick and even.
  6. Place the dough in the pan and smooth out the top with a spatula.
  7. Bake for 30 mins and check if a knife/cake tester comes out clean.
  8. Enjoy!

This easy treat is good by itself or great with a nut butter and fruit. What is your favorite traditional (non-healthy) dessert? Have you found any healthier alternatives for it? Let me know in the comments!

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Healthy Recipes

My Go-to Smoothies

I am obsessed with smoothies and have been for the last few years – especially when I think back to my busy college days. They are easy to whip up, you can sneak vegetables inside without altering the flavor, and they are so satisfying for any sweet tooth. Typically the base of my smoothie is just water, bananas and a leafy green. From there I incorporate a protein powder, vitamins and sometimes a bit of fat from avocado or peanut butter. I usually switch between a chocolate and a green smoothie to keep things interesting, but there are other recipes I try out sometimes too.

So here are 2 smoothies I usually make:

Green Goddess Smoothie

  • 1 cup of water
  • 1/2 banana
  • 1 cup of spinach/kale
  • 1/4 cup of mango
  • 2 scoops of Vital Proteins Collagen Powder
  • 1 scoop of Amazing Grass Green Super Food
  • 1 tbs of chia seeds
  • optional: 1/2 avocado

Chocolate Smoothie

  • 1 cup of water
  • 1 banana
  • 1 cup of spinach
  • 1 tbs of cacao powder
  • 2 scoops of Vital Proteins Collagen Powder
  • 1 scoop of Amazing Grass Green Superfood
  • 1 tbs of chia seeds
  • Either: 1/4 cup of blueberries or 1 tbs of peanut butter

And there you have it! Two smoothies that can be made in advance of right before you run out the door for work. Let me know if you have you own go to recipes that you can’t be without.

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Healthy Recipes

15 Minute Cauliflower Gnocchi Dinner

Picture by @awellthygirl

Even if you are only vaguely interested in the wellness world you have definitely seen Trader Joe’s Cauliflower Gnocchi somewhere on Instagram. This version of gnocchi is popular be cause not only is it made of cauliflower and potatoes instead of potatoes and flour like the traditional gnocchi, it tastes delicious. When I go for a Trader Joe’s run I make sure to grab a packet or two to make a quick and healthy dinner that is done in 15 mins. This version is made with vegan pesto, but you can use any sauce you like. Here’s what you need:

  • 1 packet of Trader Joe’s Cauliflower Gnocchi
  • 1 package of Trader Joe’s Vegan Kale Pesto
  • a pinch of salt (optional)
  • garlic powder to your personal taste (optional)
  • 6 cherry or grape tomatoes

Here is how to make the Pesto Gnocchi:

  1. Warm up a non-stick pan using a medium-high level of heat
  2. Add in the gnocchi straight from the bag- it tastes better in my opinion when you don’t thaw it out.
  3. Add some salt and garlic to add flavor (optional)
  4. Cook for about 7-10 mins until the pieces are no longer frozen and have a slight golden tint.
  5. Remove from the pan and add pesto to the gnocchi
  6. Halve the tomatoes and saute them for 3-5 mins.
  7. Add the tomatoes to the gnocchi and enjoy!
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Healthy Recipes

Gluten-Free Chocolate Chip Cookie Recipe

Chocolate chip cookies are a go-to dessert that you can’t escape whether you are at a child’s birthday party or attending a lunch for a work event. Although tasty they are not the best thing to grab regularly. I have been testing out different ways to make a healthier version, and after some trial and error I have a recipe that is vegetarian, gluten free and doesn’t have a sandy texture. Here are the ingredients that you need:

  • 2 tablespoons of coconut oil (soft but not completely melted)
  • 3 tablespoons of maple syrup
  • 1 teaspoon of vanilla extract
  • 1 egg
  • 1 cup of almond flour
  • 1 cup of almond meal
  • 1/2 teaspoon of baking powder
  • 1/4 teaspoon of fine sea salt
  • 1/2 cup of chocolate chips

Directions:

  1. Preheat the oven to 375 degrees
  2. Mix coconut oil and maple syrup first with a whisk until smooth. Add egg and vanilla and stir until smooth
  3. In a separate bowl mix the flour/meal with the baking powder and salt.
  4. Add dry ingredients to the wet and mix with a wooden spoon.
  5. Add in chocolate chips and mix well
  6. Scoop out a tbsp of dough for each cookie- keep cookies 2 inches apart on a parchment paper lined tray.
  7. Pop into the oven for 8-9 mins. Cookies should have golden brown edges. 
  8. When done – let cool for 15-20 mins before enjoying!

This will make about 15- 16 cookies. I hope that you all try this out and let me know how you like them. The suggested serving size is two cookies–but lets me honest here, these are so good they will be gone in a flash!

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