Wholesome Breakfast

Greek Yogurt Blueberry Muffins 

Hi guys! This recipe takes a classic blueberry muffin and turns it into something that is not only tasty, but something that is good for you!  Bakery and store bought muffins are typically full of processed sugar that will leave you feeling… not so good😕 In this recipe we have taken out the unhealthy white sugar and replaced it with honey! Besides being sweet, honey has many health benefits. Honey contains antioxidants which are vital in preventing certain types of cancer and heart disease. Unlike white sugar or artificial sugar, honey can help regulate your blood sugar. Now I know some people love a more sweet flavor; so if that is you, feel free to add about 1/2 cup of undefined organic cane sugar. 

Ingredients 

  • 2 1/2 cups unbleached organic white flour
  • 2 tsp baking powder 
  • 1/4 tsp salt 
  • 2 organic, cage free eggs
  • 1 cup whole milk Greek yogurt 
  • 1/3 cup honey 
  • 1/2 organic cane sugar (optional) 
  • 1/2 cup organic 2% milk 
  • 1 tbsp vanilla extract 
  • 1 cup frozen blueberries 

Directions 

  • Preheat oven to 350 degrees Fahrenheit 
  • Line a mini muffin pan with 24 liners 
  • Combine all dry ingredients in a large bowl and set aside 
  • In a medium bowl combine all wet ingredients, then add to dry ingredients 
  • Finally fold in blueberries 
  • Divide the batter evenly between the muffin cups (should make about 48 mini muffins or 24 regular sized muffins)
  • Bake for about 17 minutes or until tops of muffins are golden brown

Wholesome Snacks

My Go To Healthy Snacks 🥑

Hi everyone! Even though the summer is almost over, we all want to look and feel our best. Eating healthy meals is definitely important, but unhealthy snacks can completely throw off your progress without you even realizing it. There are so many snacks out there that are labeled as “low calorie” or “low fat” but that doesn’t mean it’s good for your body. Anything labeled low fat generally if filled with salt and chemical stabilizers to make up for the taste and texture. Low calorie or low sugar snacks such as yogurt or granola bars are full of artificial sweeteners which will only make you crave more sugar. Incorporating healthy fats in your diet will help you to stay full longer and curb your cravings. Some of my favorite healthy fats are..

Avocados🥑

These wonderful little fruits have so many benefits, besides just being delicious 😋. Avocados are full of fiber, which means they will help keep you full. Whether you are vegan, vegetarian, or paleo you can find so many ways to incorporate them into your diet. Not only are avocados good for you on the inside, they are full of healthy fats and vitamins that help keep your skin looking young and fresh. Eating avocados in moderation in place of foods with saturated fats is a easy way to reduce your chances of high cholesterol and heart disease.


Hard boiled eggs🥚

Hard boiled eggs are a perfect protein packed snack, great for on the go! They are full of healthy fats called monounsaturated fat. When you replace healthy fats with saturated fats (found in processed packaged foods) you are dramatically reducing your chances of heart disease and type 2 diabetes. Protein is another great benefit of hard boiled eggs. Just one egg contains 6 grams of protein and only 70 calories! Besides all these health benefits hard boiled eggs are the perfect snack to keep with you on a busy day. Toss them into a salad or add them to avocado toast for a high protein yummy breakfast.

Medjol Dates
If you have a sweet tooth, dates are the perfect choice for you! These tiny little fruits taste like caramel candies, with incredible health benefits. Dates are great for digestion because they are full of fiber; about 6 grams per serving. Adding dates to your diet will help prevent constipation and bloating. Many people have been told to avoid dates because they are high in calories, but their high fiber content makes only 2 or 3 a filling snack! If you are looking for something healthy to give your picky little eaters, dates are a great idea. They are full of vitamins and nutrients that aid in development in young children. Add them to a smoothie for some additional fiber, this also adds sweetness! 

Please let me know what you think, and comment what your favorite healthy snacks are!😊😘 
 

 

Wholesome Meals

Tomato Basil Pasta with Spicy Chicken Sausage 

Hi everyone! It’s been a while since I have done a blog post, but I’m excited to be back!😊 I thought that I would start off with something simple to come back with. This recipe is perfect for meal prep at the beginning of the week, or just a quick and easy dinner to make after a long day. Originally I found a plant based recipe similar to this on the blog Apron Strings. I decided to modify if to how my family and I like it, and I’m so happy with the results! Feel free to add or take out any ingredients that you would like.😊 Let’s get to the recipe! 

Ingredients 

  • 12 oz organic penne pasta 
  • 5 cups chicken broth 
  • 1 (15oz) can fire roasted diced tomatoes 
  • 3 tablespoons olive oil 
  • 2 tablespoons Italian seasoning 
  • 1/4 cup fresh basil, chopped 
  • 2 teaspoons salt
  • Pinch of pepper
  • 2 Trader Joe’s spicy Italian chicken sausage links, sliced 1/2 inch thick

Directions 

  • In a large pot combine all ingredients except basil, then stir
  • Cover and bring to a boil
  • Reduce heat to low and simmer for 20 minutes, stir frequently 


This recipe is inspired by the blog Apron Strings 

Thanks for reading!!! Have a wonderful day!😘

Wholesome Breakfast

Date Sweetened Banana Nut Muffins (Refined sugar free) 

If you love having a sweet breakfast but are trying to watch your sugar, these muffins are perfect for you! They are refined sugar free, gluten free, paleo, mostly organic and dairy free. You can satisfy your sweet tooth while keeping your body feeling good. Refined sugar is so damaging to the body, it causes our blood sugar to be very unstable, can lead to inflammation and eventually cause type 2 diabetes. In these muffins I used dates and just a tiny bit of honey to add sweetness, plus the sweetness from the ripe banana 🍌 I also added some chopped dried bananas. I bought these dried baby bananas at Trader Joe’s for only $3 a bag! I love Trader Joe’s brand because they don’t add any extra sugar. They are so sweet you won’t believe it! They taste wonderful chopped up in the muffins, but if you don’t have them don’t worry! You can also feel free to use any type of flour you like, I just prefer coconut oil. Thank you so much for reading, I hope you enjoy! 

Ingredients for the muffins

  • 3 eggs 
  • 1 very ripe banana 
  • 8 dates
  • 3 tbsp coconut oil 
  • 2 tsp baking powder
  • 1 tbsp vanilla 
  • 1 1/2 tsp cinnamon 
  • 3/4 cup coconut flour
  • 1/4 cup coconut milk 
  • 1/4 cup chopped dried bananas (optional) 
  • 1 tbsp raw honey

Ingredients for the candied Nuts 

  • 1/4 cup crushed Brazil nuts (any kind you have is ok) 
  • 1 tbsp coconut oil 
  • 3 tbsp coconut sugar 

Directions for the muffins 

  • In a blender or food processor blend eggs, banana, dates, coconut oil, honey and coconut milk until completely smooth 
  • In a large mixing bowl add baking powder, flour, cinnamon and mix together 
  • Add the wet mixture to the dry ingredients and mix until combined 
  • Fold in the dried bananas 
  • Spoon into muffin pan (lined or greased) and bake for 18 minutes 

Directions for the candied Brazil nuts 

  • Melt coconut oil in a pan
  • Add crushed nuts and coconut sugar
  • On medium heat cook until the sugar starts to clump together 
  • Turn off heat and allow to harden a bit 
  • Place peices on muffins when they come out of the oven 
Wholesome Meals

Thai Curry Chicken Burgers 

Hi everyone! I am so happy to finally be sharing this recipe! I am really into burgers lately, I’m not to much of a meat person but these just taste so lean and clean, I’m really loving them for dinner. I feel good giving them to my hubby who is definitely a burger addict😋 They are all organic, paleo and can easily be made gluten free by using no bun at all or your favorite gluten free option. Ground chicken also gives you a less fatty burger and the sweet potato adds a creamy texture. For the Thai curry sauce I use the kind from Trader Joes but you can use any that you find at the store. The turmeric adds a nice flavor and is amazing for reducing inflammation in the body. Enjoy! 

Ingredients 

Makes 6 medium burgers 

  • 1 lb ground chicken 
  • 3 tbsp Thai red curry sauce 
  • 1 medium shredded sweet potato 
  • 3 chopped chives
  • 1/4 tsp salt
  • 1/2 tsp turmeric 
  • 1 tbsp olive oil

Directions 

  • Preheat oven to 400 degrees Fahrenheit 
  • Spread olive oil on a cookie sheet 
  • In a large mixing bowl, mix together all of the ingredients until combined
  • Form into six patties and space evenly on the cookie sheet
  • Bake for 25 minutes
Wholesome Meals

Mini Meat Loaves 

This is a recipe that I am very excited about. You can serve it for a dinner party and no one would believe you when you tell them it’s healthy! I love this because it really does taste like a traditional meat loaf and it’s such a comfort food. This recipe makes about 6 mini loaves, I like to make it at the beginning of the week and use it as lunch for the next few days, it saves so much time… Trust me you will be so happy when you don’t have to wake up early to make lunch😉 Preparing your meals for the week really helps you to make healthy choices because everything is there and ready, you are less likely to go for Taco Bell drive though on the way home from work! 

Ingredients 

  • 2 tsp coconut oil 
  • 1 lb ground chicken or turkey 
  • 1/4 chopped sweet red onion
  • 1 shredded sweet potato 
  • 3 tbsp bareque sauce 
  • Salt and pepper to taste 
  • 1/2 tsp smoked paprika 
  • 1/4 tsp curry powder 

Directions 

  • Preheat oven to 400 degrees Fahrenheit 
  • In a large mixing bowl, using your hands mix together the ground meat, red onion, sweet potato, barbecue sauce, salt and pepper, smoked paprika and curry powder
  • Place mini loaves on a cookie sheet greased with the coconut oil
  • Bake for 20 minutes (cut one open to make sure the middle is cooked all the way) 



Wholesome Treats

Chewy Peanut Butter Cookies 

What better way to spend a lazy Sunday than by baking some chewy peanut butter cookies. These cookies literally taste like your grandma made them. This recipe is one of my favorites because you get to have a delicious treat, while still nourishing your body. Peanut butter has so many benefits. With 2 grams of fiber and 8 grams of protein per a 2 tablespoon serving, peanut butter will keep you full for longer and help you to eat more intuitively. This yummy butter is also packed with so many vitamins, minerals and antioxidants. Who wouldn’t want to eat a cookie with all those benefits?! If you are paleo you could switch out the peanut butter for almond butter, cashew butter, or any paleo nut butter. For all of my vegan friends try using Neat Egg! It is a vegan egg alternative made from garbanzo beans and chia seeds, so ‘neat’ right! 😂 The butter can also be replaced with a vegan version such as earth balance. Not all of the products that I have are organic but I am slowly replacing non organic baking ingredients with organic ones as they run out. I am in the process of switching to fully organic:) I used spelt flour and organic all purpose flour but gluten free flour will also work just as well. Enough talking let’s get to the recipe!🍪🍪🍪

Ingredients

  • 1 cup organic peanut butter
  • 1/2 cup softened kerrygold grass fed butter
  • 1/4 cup organic cane sugar
  • 3/4 cup organic brown sugar
  • 1 egg
  • 1 tbsp pure vanilla extract
  • 3/4 cup spelt flour
  • 3/4 cup organic all purpose flour
  • 1 teaspoon baking soda
  • 1/4 tsp salt



Directions

  • Preheat the oven to 350 degrees Fahrenheit
  • In a large mixing bowl cream together the peanut butter, butter, both sugars, egg and vanilla
  • Add in both flours, baking soda, and salt
  • Mix until well combined
  • Roll the dough into 1 inches balls and place on cookie sheet with parchment paper
  • With a fork make a criss cross on each cookie
  • Bake for 11 min or until the sides turn golden brown