Tag 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! 

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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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Easy Gluten-Free Blueberry Pancakes

Pancakes are a stable for breakfast that I used to love eating as a kid. Although I have cut down on eating the traditional version of pancakes made with flour, milk and butter, I eat a gluten-free version regularly that brings all the nostalgic memories back. Here’s how to make these pancakes:

Ingredients

  • 2 bananas
  • 2 eggs
  • 1/2 cup of gluten free oats
  • 1/2 cup of frozen blueberries
  • cinnamon

Directions

  1. Mash your bananas into a thick paste
  2. Add in the eggs, oats and cinnamon and whisk until smooth.
  3. Add in the blueberries and stir until they are distributed evenly throughout the batter.
  4. Heat a tablespoon or so of coconut oil in a non-stick skillet over medium-low heat. Cook for about 3 minutes, until set. You’ll want to make sure the heat isn’t too high so they don’t burn. Cook on the other side for another 30 seconds.
  5. Remove from the pan and top with maple syrup and your toppings of choice– I love peanut butter, coconut flakes and bananas on top of mine!
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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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