Tag: HEALTHY RECIPES

MOTIVATION + FITNESS + just LIVIN’ your BEST LIFE

MOTIVATION + FITNESS + just LIVIN’ your BEST LIFE

Staying Motivated. 

I get this question asked a lot…how on EARTH do I stay motivated while managing a busy schedule? Unfortunately, I probably don’t have the answer you want to hear…(no, there’s no magic potion or superfood out there…hehe…although I wish there was) but I do have tips that have helped me over the years! I’ll be honest; my commitment to fitness has basically been a way of life for me that was engraved into my younger self beginning in high school. Being part of the cross-country and track & field team throughout high-school was key to learning how to manage time, while also prioritizing my love for running and obligation to competing my best on the high school varsity team. Though it was in high school where I learned to manage time, clean eating didn’t come until much later in life (I’ll get to the in a bit). After high school, I went on to run competitively on my universities DI track & field and cross-country team. I couldn’t imagine my life without being part of a team (hence why I’ve continued to seek that same sense of community through other outlets like Corepower Yoga).  That leads me to my first TIP…

TEAM + COMMUNITY + FRIENDSHIP

Though it may sound cliché, having a support group has always been the most important and motivating factor in maintaining my dedication to fitness. I can especially attest to this during my college running career. I don’t know what I would have done without my best friends (all of whom I ran with from Day 1) by my side throughout those 4 years. From struggling to get to 6am weight lifting sessions, to VERY long 2-day track meets, to grueling intervals on the track, to HOT long run days early in the cross-country season…these girls helped me get through every second of those moments where I wanted to give up.  

My point here? Find a support group that will be there for you when times get tough. Find that community that keeps you motivated. Keep those friends around who are going to push you to be the BEST version of yourself, not those who try to knock you down. This is why going to group fitness classes can be a really great way to build that community and find the RIGHT one for you. Remember, you’re not necessarily going to “click” with every fitness class you try and that’s OK. For me, I found Corepower. For others, it may be Soul Cycle, Cross Fit, Barry’s Boot Camp, Barre3…the list goes on and on! Find your COMMUNITY, build on those friendships, and lastly find a class that you actually ENJOY. At the end of the day fitness should be fun….which…you guessed it…this leads to my next TIP…

MAKE FITNESS FUN AGAIN

I feel like we’ve slowly gone away from this idea that fitness should be fun. Fitness isn’t about killing yourself over 2-a-days and going HARD every single day without any rest day. Fitness doesn’t have to always involve cardio, weights, or even breaking a crazy sweat. Unfortunately, due to social media, there’s this false idea that you should be spending more than an hour a day breaking a killer sweat, burning crazy amount of calories, and essentially creating this picture that you should be miserable after every workout, otherwise, you’re not pushing hard enough. These are all LIEZZZZ!!! My idea of fun? LOUD MUSIC that gets my body moving. Any workout that can be done in under an hour. Workouts that are different and keep both my body AND mind guessing. Fitness classes that make you feel welcomed and not “left out” if you have no idea what the F you’re doing. Workouts that leaving you feeling (naturally) high on LIFE after (not dead lol)! And yes…somedays I truly ENJOY doing treadmill sprints for 45 minutes. BUT that doesn’t mean I do that every day…TRUST me. There’s definitely a crazy side of me that enjoys pushing past my limits…but I am now more aware that these kind of workouts are a 1x a week (if that) kind of thing and your body NEEDS to recover before and after.

KEEP YOUR BODY GUESSING

I touched on it briefly above, but switching up at least a few times a week is important for so many reasons! For one, let’s start with the obvious. Switching things up keeps you from getting bored with the workout you’re doing. Let’s do the math here…BOREDOM = NOT FUN. NEW and EXCITING = FUN! Sorry if that’s cheesy but it’s the fricken TRUTH. I used to run…every…single…day…for 8+ years straight. And you wonder why I’m so anti-running these days? Don’t get me wrong I love going for a run when the weather outside is RIGHT or I’m always down for some interval sprints on the treadmill. But, running every single day made me want to hate it…which is sad, because I actually do enjoy running, however, it got to the point of where I started to rebel against it. My “fitness routine” changes regularly since I love to always change things up!

Here’s what a typical week looks like for me RIGHT NOW:

  • Corepower Yoga Sculpt 1 or 2x
  • Yoga 2x
  • Soul Cycle or Treadmill Intervals or Stair Stepper 1 or 2x
  • Special Fitness Class: recently tried SLT pilates and LOVE it. Also a big fan of Barry’s Boot Camp,

At least ONE rest day a week! I like to walk on these days ☺

Not only is it important to switch up your workouts to avoid boredom but it also helps to develop different muscles that may not get any attention if you’re say, running every day. Additionally, your body learns to adapt (and improve) and therefor, you consume less energy, which is why you may not see the changes you’re hoping to see in your body.  

WORKING OUT MAKES ME A MORE PRODUCTIVE PERSON

Here’s another big thing that keeps me motivated is knowing that workouts lead to an overall more productive day for me. I’ve found that on days when I don’t get any movement in first thing in the AM, the whole day seems to drag on, I find that I have constant brain fog, I fall out of “good health” habits, and lastly, I just am not my “energized and outgoing” self.  I love the natural endorphins I get from working out…so yes, that gets me out of bed.

GET SLEEP!!

My last tip here is get an ample amount of sleep. More sleep = more energy to burn. On days I don’t get enough sleep, I use that time to take off from a workout and give my body time to recover. I know if I try to push myself on days when I’m feeling low in energy, my workouts too, reflect that same feeling. I do tend to wake up very early to squeeze my workouts in first thing in the AM (at least 3-4 days a week). How do I do this? It’s easy. I’m ALWAYS in bed by 9 or 9:30 latest. This is an absolute MUST. Now, my body is so used to that schedule, that waking up early has become so much easier for me and I now thrive in the mornings vs. at night.

At the end of the day…FITNESS is a part of my life. It’s what makes me the best version of myself and I purely love it for just that reason <3

Chocolate Coconut Protein Bark w/ Cashew Butter, Puffed Quinoa & Goji Berries

Chocolate Coconut Protein Bark w/ Cashew Butter, Puffed Quinoa & Goji Berries

Happy Friday Friends! Boyyy do I have an AWESOME recipe for ya using some of my favorite products from Carrington Farms. I’m headed on vaca tomorrow, but didn’t want to leave you hanging for a week, so I’m sharing this recipe early…just in time for a little Sunday meal prep?!

I don’t know about you, but I’m 100% a dessert kinda gal. I would necessarily say it’s a sweet-tooth craving, but I also like a little something extra after dinner. This vegan & paleo chocolate is the PERFECT, no-sugar snack to keep you satisfied & make your taste buds dance for joy!

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I love Carrington Farms products because they offer organic, non-GMO seeds, grains, and oils ….which let’s be honest, makes up basically more than half of what I eat on a daily basis. Some of my staples from Carrington Farms? Ghee, Coconut Oil, and a plant-based protein on hand (i.e. their chocolate coconut protein powder).

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Moving onto the chocolate. This recipe is SO simple. It’s completely SUGAR FREE (but totally optional to add a sweetener of your choice if you please). It’s VEGAN, PALEO, GLUTEN-FREE, KETO-FRIENDLY – all that jazz.  Here’s the down low…

Ingredients


Homemade Cashew Butter

½ cup raw cashews

3 tsp Carrington Farms Coconut Oil

⅛ tsp himalayan salt

Optional Sweetener: Vanilla Stevia, Coconut Sugar, Maple Syrup, or Honey


For the Chocolate

½ cup Carrington Farms Coconut Oil

¼ cup Coconut BUTTER (adds a natural sweetness to the chocolate)

⅓ cup Carrington Farms Organic Coconut Protein Chocolate Blend

⅔ cup raw cacao powder

¼ Carrington Farms Puffed Quinoa

¼ cup unsweetened shredded coconut

¼ tsp (or more if you like it saltier) himalayan salt

Optional Sweetener: Vanilla Stevia, Coconut Sugar, Maple Syrup, or Honey

Optional Toppings: Goji berries, additional puffed quinoa, pumpkin seeds, mixed nuts, dried fruit

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DIRECTIONS:

Start by blending your cashews, coconut oil, & salt in a food processor. Blend until resembles cashew butter like consistency. Set aside.

Using a 8.5″ X 4.5″ X 2.75″ loaf pan, line that in parchment paper.

Next, over your stove top, melt your coconut oil & coconut butter on a saucepan at LOW heat. Once melted add in the chocolate coconut protein powder & the cacao powder. Mix well. Next add in the cashew butter and stir until well blended. Finally, add in your puffed quinoa, shredded coconut, optional sweetener, & salt. Mix well.

Once well blended, pour into loaf pan lined in parchment paper. Top with any additional toppings of your choice. Lightly sprinkle some more himalayan salt & a drizzle of honey. Store in freezer for about 30 minutes, then transfer to refrigerator for another hour or two, or until it is set and hardened. Once it has fully hardened, break into pieces and store in your fridge in an airtight container.

Enjoy!!

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Thank you Carrington Farms for sponsoring this post. I love the opportunity to colloborate with brands I truly love and believe in!

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

Hi Guys! Happy Thursday! Woooo almost headed into the weekend. I swear time has literally FLOWN by since Christmas…does anyone else feel this way?! This weekend were off to Newport, RI for some (eek) wedding vendor meetings and then next weekend we’re off to a much sunnier & tropical location in the British Virgin Islands. I can hardly wait.

Anyway, on my last post, I shared with you what my typical grocery list would look like. If you haven’t seen it yet, check it out here! For part 2, I wanted to share with you some simple quick & dirty meal prep tips. Believe it or not, I’ve been able to cut it down to under an hour and a half if you’re speedy in the kitchen! I used to DREAD meal prep because it meant cooking in the kitchen for basically half of my Sunday. This can take a toll on you believe it or not. So, I decided to make things more simple. Yes, I love extravagant meals here and there, but right now, time is precious. I’d rather spend my Sunday’s outside, doing yoga, netflix & chilling, meeting up with a friend for coffee…ya know…not in my kitchen for a million hours.

So take it or leave it, but I’ve shared with you a few examples of what my typical meal prep for the week looks like. Would love to hear your suggestions as well – comment below and tell me how you keep your meal prep effective and efficient!

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First and foremost: Set you oven to 425 degrees. I find this temperature works great for what I’m meal prepping. Option to go a few degrees cooler if you’d like to cook your foods on the slower side! 400 degrees would be a great option.

Sweet Potatoes:

Dice sweet potatoes. Lie on baking sheet coated in coconut oil. Mix the potatoes with coconut oil or avocado oil, Himalayan salt & the Primal Palate ‘new bae’ seasoning (similar to old bay – SO good!) Cook for about 25 mins or until soft & starting to brown. I like to throw it on broil for about 2 mins to get them extra crispy.

  • Let cool to room temp then store in fridge.
  • Other ways to season, I love a simple garlic powder, paprika, black pepper, turmeric, and himalayan salt. Another yummy option is cinnamon, paprika, himalayan salt.

Broccoli and/or Cauliflower:

Coat in avocado oil and lay on greased baking sheet. Toss in Himalayan salt, turmeric, garlic powder, black pepper, and maybe add some nutritional yeast for some extra flavor! Cook at same temp as sweet potatoes. Only need about 15 mins or until soft/lightly crispy! Let cool to room temp then store in fridge.

Brussel Sprouts:

I sometimes buy a bag of the shaved brussl sprouts to save time. Sauté in avocado oil, Himalayan salt, black pepper, minced garlic. Cook until crispy, light brown around the edges. Let cool to room temp then store in fridge.

Broccoli and Cauliflower Rice

I buy it pre-riced because it saves time! But you can also buy the head and throw into a food processor. This can be great to mix with rice and grains for some added nutritional benefit & to “buff” it up more. Sautee in avocado oil, Himalayan salt, black pepper, turmeric, minced garlic, nutritional yeast, sprinkle of paprika

Steamed Rainbow/Heirloom Carrots:

Fill up small pot with water. I used baby rainbow carrots so didn’t need to peel them! But if you bought the full carrot sticks, you should peel them before boiling. Add your carrots to the water and cook on high to bring to a boil. I let them sit in there until I can easily poke a fork through. Drain the water. Toss in ghee, Himalayan salt, black pepper, thyme, rosemary, & a sprinkle of cinnamon or ginger powder

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Homemade Cashew Oat Milk:

  • Soak ¾ cup raw cashews in water for 2 hours.
  • Add to blender + 5 cups filtered water. Blend for about 2 minutes. I love making cashew milk because there’s never any leftover “pulp”, therefor making it EXTREMELY easy to make!
  • Add 1 cup gluten-free oats, pinch of Himalayan salt, cinnamon, and sweetener of choice (choose from my grocery list options!)
  • Blend for 1 minute! Any longer, make cause the oats to actually get slimy.
  • Enjoy!! This half & half blend makes for a delicious creamy non-dairy milk alternative!

Additional:

  • Prep about 1-2 cups of a grain for the week (i.e. quinoa)
  • Hard boil about 6-8 eggs for the week. I had about 1.5 to salads for protein or use them to snack.
  • Spiralize the zucchini for dinner.
  • Cut lemons in half to use for lemon water in the morning.
  • Peel bananas and store in freezer for smoothies.
  • Mince garlic for the week.
  • Use banza pasta for dinner 2x’s a week to save time. I love banza because it’s so filling, takes 10 minutes, and add any vegetable (spinach, broccoli, etc.) to it and you have yourself a dinner!
  • Breakfast for dinner is a great, quick and easy option on days where you haven’t had eggs for either breakfast or lunch.

 

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Snack Ideas:

  • High Protein/High-Fat bars like RxBar, BulletProof Bar, EatIQ Bar – great for long lasting energy for the day, BRAIN FUEL.
  • GG’s scandanavian Crackers with avocado, fresh lemon, tahini drizzle, Himalayan salt, black pepper, hemp seeds or hard-boiled egg white for added protein
  • GG’s Crackers with almond butter, cinnamon, honey, banana, and Himalayan salt
  • Mary’s Gone Crackers & Carrots to dip in Hummus or Cashew Cheese
  • Quick Fab4 Smoothie (spinach, protein powder, non-dairy milk, healthy fat (almond butter or coconut butter), fiber source (flax or chia seeds), ¼ cup frozen fruit
  • Vegan Chocolate w/ Almond Butter
  • 3 cups of popcorn
  • Siete Tortilla Chips w/ homemade guacamole
  • Non-dairy (nut-based) yogurt with cacao nibs, goji berries, sprouted almonds or almond butter, & cinnamon (optional honey or granola)
  • Roasted sweet potato “fries” dipped in Primal Kitchen Chipotle Lime Mayo
  • Siete grain-free tortilla topped with 1 fried egg cooked in fourth & heart ghee, avocado slices, radish, sauerkraut, and microgreens
  • Healthy Hot Chocolate – 1 cup warmed homemade cashew milk + 1 tbsp cacao powder + sprinkle of himalayan salt + vanilla stevia to sweeten + Vital Protein Collagen + 1 tbsp coconut butter // blend and enjoy!
My Grocery List + Kitchen Staples Part 1

My Grocery List + Kitchen Staples Part 1

Hi guys!

I’ve gotten a few questions on my grocery list, kitchen staples, favorite brands, etc., so figured I’d dedicate this blog to my GROCERY LIST. Keep in mind, obviously not every trip to the store looks like this…but these are all things I typically like to keep in my kitchen or rotate through on different shopping trips. I’ll be honest, I usually shop at Whole Foods out of convenience (it’s 4 min walk from me)…but, a lot of these items can be found at most grocery stores these days! I’ve gone through and added a lot of links so you can learn more about these brands, some via Amazon, some via their direct links.

For next week, I’m adding a mini meal prep guide using a lot of the ingredients found on this list! So keep an eye for part dos!


Produce:

Bananas – peel & freeze for smoothies
Organic Spinach – I buy the largest container available
Organic mixed greens, dinosaur kale, arugula, or romaine (I try to always buy a different green to mix it up with the spinach)
Avocados – I buy about 4 for me (1/2 avocado a day or more ☺)
Cauliflower and/or Broccoli
Brussel Sprouts
Rainbow/Heirloom Carrots
Optional Broccoli and/or cauliflower rice
Sweet Potatoes – I usually roast about 4-5 for me & Justin for the week
Raspberries – SUPER high in FIBER
Radishes – for some extra crunch!
Baby Carrots – for snacking
Microgreens
Sprouts
Beets – love the brand Love Beets
Ginger
Lemons
Garlic
Onion
Zucchini – usually always have a few to spiralize & add to Banza pasta to bulk it up

Bulk Foods:

Raw Cashews – to make homemade cashew milk!
Gluten-Free Oats
Sprouted Almonds
Quinoa, Farro, or Wheatberry are some of my favorites!
Fresh ground Almond Butter

Refrigerated:

Large Brown Eggs – love Vital Farms (buy eggs that are pasture raised, certified organic, non-GMO)
Non-Dairy Cheese – Love the brands: Treeline ( garlic-herb cashew cheese) or Kite Hill Almond-based Ricotta
Hummus – love Hope Foods Hummus (100% clean, organic ingredients & so many yummy flavors)
Coconut Casava Tortillas from Siete – grain-free & paleo tortillas
Kombucha – always buy Health-Ade (usually lemon ginger & buy 2 small bottles to sip on throughout the week)
Sauerkraut – GREAT for the gut! Love the beet kraut from Wildbrine or the dill pickle from Farmhouse Cultures

Optional:

Kite Hill (almond based yogurt) or Forager (cashew based yogurt) non-dairy yogurts
Nut-Based Milk if no-time to prep your own – check to see that there are no weird additives or gums
Kite Hill cream cheese (also almond based)

Dry Foods:

Lentil/Bean Based Pasta – some of my favorite brands include Banza (chickpea) pasta, Tolerant Foods (red lentil pasta), or Ancient Harvest Green lentil pasta
Organic (no sugar added) Diced Tomatoes – I like to have a few cans on hand to sauté with mixed veggies, spices, and toss over pasta
GG’s Scandinavian Crackers (high fiber, low carb/calorie crisp) – great for snacking with avocado or almond butter
Mary’s Gone Crackers (love the cracked black pepper)
Ground Flax Seeds – I buy mine from Bob’s Red Mill
Plant-Based Protein Powder – Brands I like: Aloha! (not at WF, but can be found at CVS), Amazing Grass, Garden of Life
Vital Proteins Collagen
RxBars (paleo, only natural sugars (i.e. dates), egg whites for added protein
Bulletproof Bars (fave is the vanilla flavor)
Hu Chocolate or Eating Evolved Chocolate (uses coconut sugar to sweeten, dairy-free, PALEO)

Optional:

Shredded Unsweetened Coconut Flakes
Soups to have on hand – I love Amy’s soups (check for low-sodium, no dairy, no added cane sugar) or Faween Soups (not available at Whole Foods)
Granola (I don’t always buy granola as I end up overeating it LOL. I swear granola is the one thing I could eat endless amounts of). BUT if you like granola, brands I recommend include: Gr8nola, Purely Elizabeth, Back Roads Granola, Steve’s Paleo Granola, Kitchfix Grain Free Granola
Crispy Chickpeas – adds a delicious crunch on salads (sea salt from Biena Foods is delish!)
Siete Tortilla Chips – BEST grain free tortilla chip out there
Popcorn – I buy the brand Lesser Evil (they make their popcorn with either coconut oil, avocado oil, or ghee & add Himalayan salt)

Optional Superfoods: (MOST can be found in the supplement aisle at Whole Foods)

Bee Pollen
Chia Seeds
Hemp Seeds (great extra source of High protein)
Goji Berries
Cacao Nibs
Cacao Powder
Matcha Green Tea Powder
Maca Powder
Ashwaganda Powder

Condiments & Healthy Fats:

Tahini
Almond Butter (usually buy the ground almond butter from the Whole Foods bulk section)
Coconut Butter
Coconut AminosCoconut Secrets Garlic sauce (low-sodium, made w/ coconut aminos)
Coconut Oil (spray can and jar)
Avocado Oil
Olive Oil
Ghee – Fourth & Heart is a great brand available at WF! Or you can check out a local brand: Gather Superfoods
Spicy Brown Mustard – (love the brand: Sir. Kensington’s)
Healthy Mayo – (love the brand Primal Kitchen & their chipotle lime mayo)

Optional:

Healthy Dressings from Primal Kitchen Foods (LOVE their Caesar, Green Goddess, & Ranch Dressing)

Frozen Foods:

Frozen Riced Cauliflower (for smoothies)
Frozen wild blueberries
Frozen veggie/stir-fry mix
Hilary’s Eat Well Veggie Burgers and/or bites
Shrimp
Salmon Fillet
Food for Life Ezekiel Toast
Mikey’s Paleo English Muffins
Cali’Flour Foods Plant-Based Pizza *not found in grocery stores

Sweeteners:

Dates
Honey
Organic Maple Syrup
Coconut Sugar
Vanilla Stevia

Spices/condiments:

Nutritional Yeast – literally add this to everything for a vegan “cheesy” flavor
Himalayan Salt
Cinnamon
Rosemary
Black Pepper
Paprika
Basil
Oregano
Thyme
*all of Primal Palate’s spices (they’re not available at WF, but order them online – highly recommend!)

A look back at 2017 & What my #1 GOAL is for the New Year

A look back at 2017 & What my #1 GOAL is for the New Year

Hi guys! Apologies for the blog hiatus. Since the holidays, I’ve had trouble feeling a bit creative, which in turn means no exciting blog posts for ya! Though I consider myself to be a creative person, there are times when other things take priority and I just don’t feel inspired or motivated. Creativity is definitely an ebb and flow kind of thing for me. Some days I feel SO inspired, excited, and passionate and on other days, it’s just blah. But, hey, that’s life! Not every day is going to be perfect and that’s OK ☺

Anyway, I hope you all had a fabulous holiday break and had time to hang with friends and family. I know it was non-stop for me all break, so I definitely needed to hit the refresh button as soon as I got back into my daily routine. That being said…I am SO EXCITED for what 2018 has in store for me. For one, Justin and I are getting married (EEKK) on August 25th, 2018 – so I’d say that’s a pretty MAJOR thing to be amped about for 2018. But on top of that, I have so many exciting trips, friend reunions, and a CRAZY cool honeymoon that we’re in the middle of planning to Southeast Asia!

I have a gut feeling that 2018 is going to be a GREAT year. I’ll be honest, 2017 was an interesting year for me – a lot of change & was on a mission to find what excites me and “sets my soul on fire”. This certainly came with its challenges and I sure as hell hit a few low points. All that said, I’m so grateful for my experiences because I gained a wealth of new knowledge (and new friends)! Reflecting back on 2017, I think one big thing that was missing for me since graduating college nearly 5 years ago was continuing my path to grow, learn more, and fill a void. Granted I was learning new things at work…but they weren’t all in line with my passions. I have an itch to learn more and challenge myself, but in the world of health and wellness, because that has always been where my curiosity resigns.  So what’s my point in all of this? NEVER STOP LEARNING. I’m carrying this lust to learn over into 2018 and I challenge you to join me! Find something that excites you, maybe completely different than what your 8-5 looks like, and go after it.

It can be ANYTHING and it doesn’t always have to cost a lot of money or in some cases, it may be FREE. Here are some ideas on how I plan to either continue challenging myself or some things that are future goals (either for this year or 2019, 2020, and so on)…

  1. I would have to say that pursuing my 200HR yoga teacher training was one of my favorites. I had a fairly good, at-home practice going before I completed my intensive training, but it was more so for the physical benefits. At the time, I didn’t look at yoga as a spiritual or mental journey – it was purely a form of exercise, toning, and stretching for me. That being said, I was ready for a drastic change in my life and on the whim, applied to a 200HR intensive training in Mallorca, Spain. This was the BEST decision. I intuitively felt a want to get in touch with myself and a more spiritual practice…and this was the answer. Oh and PS you don’t need to be a yoga pro to complete your 200HR. Nor do you need to necessarily have the intention to go out and teach after your training. These are both common misconceptions about 200HR yoga teacher training. There is SO much more value that you get out of this magical journey. Learn more on my experience with my post from last year!
  2. Piggy backing off the above, I’m now in the middle (and nearing the end) of my training for CorePower Yoga Sculpt. I haven’t found a community I love as much as what I have at CPY. I also fell in love immediately with their sculpt class. I loved the high energy, the fun music, the strength training aspect, the heat, etc. I still have my at-home yoga practice, but I love switching it up with CPY sculpt classes. I also love that you can always pop into any class, whether it be sculpt or yoga, at any time of day and with so many options for locations in the city! Anyway, just like 200HR yoga training, ANYONE can sign up for the CPY sculpt training. And I’ll be honest; this style of teaching is way more challenging than what you may think from just attending a class. Don’t get me wrong, my 200HR yoga training was extremely challenging, but CPY sculpt training brings its new challenges – power of voice, music & beat matching to exercises, weight & strength training, having the whole class flow seamlessly, and of course making it both challenging and fun at the same time. Anyway, as you can tell, I have an appetite for fitness and sharing that with others in the community! This is my form of challenging myself and continuing my journey to learn more and get out of my comfort zone!
  3. Reading! Oh gosh there is so much I can say hear. In the past year, I’ve gotten WAY more into spirituality and self-care in so many forms. Learning more about yoga, meditation, forms of mindfulness, crystals, scents, oils, holistic self-care tricks, astrology, food freedom, manifestation, and oh the list could go on. There are SO MANY FREE resources online. Well & Good , Mind, Body, Green, and Chalkboard are always a few of my favorite go-to’s for catching up on the latest wellness trends. Then from there, I’ll usually go into a deeper dive on the topic elsewhere. I like that both sites “dumb” it down in a sense…aka making it relatable to a large audience. In addition to online resources, there are so many cool books out there, some of my faves being Gabby Bernstein and Kelly Leveque’s book.
  4. Listening! What do I mean by this? Podcasts. There is SO much to learn from a simple 1.5 hour episode…you just need to be listening to the right interview. I can’t even tell you how much knowledge I’ve gained from various podcasts I’ve listened to. I also have some of my fave podcast go-to’s and find it so exciting when I learn about a topic that I’ve never even heard about before, mostly because I trust the interviewer and their interviewee choices! The best part? There is literally a podcast out there for EVERYTHING and ANYTHING. Seriously!! Any topic you’re interested in learning more about…there’s likely a podcast for it.
  5. Watch! Justin and I are serial documentary viewers. I LOVE them. I’ll be honest, it’s really hard for me to get through movies (I swear my attention span lasts for all of 30 minutes during any movie). But for some reason, documentaries are the ONLY ones that can hold my attention from start to end. There are so many interesting docs on netflix that are health & wellness focused. Additionally, I’ve been really into more life sciences, UFO’s (haha don’t judge me), nature, the universe, etc.! Also, another great resource for health & wellness focused documentaries is FoodMatters TV. You can subscribe for an online subscription and get so many free resources including documentaries, meditations, yoga pratices, guided courses, recipes, interviews, and more!
  6. Attending a workshop and/or conference. Another great way to learn is putting yourself out there and attending a local workshop or even a larger-scale conference. There’s so much value in attending things in person and meeting/interacting with like-minded people. I’m always scrolling through Eventbrite.com in the Boston area to see what events are going on locally – it’s a great resource for any city!
  7. Take an online course! In the next year or two, I plan on signing up for the integrative nutrition course or another course that is primarily focused on functional and/or holistic nutrition. This has ALWAYS been something I’ve wanted to do, just need to carve out the time. Seeing as 2018 is a busy year for me, I’m thinking I’ll tackle this one in 2019! But I wanted to share and keep it on the radar. Other online resources that I love is from FoodMattersTV and Mind, Body, Green!

Those are some of my pro tips on how you can continue to keep challenging yourself in the new year and never stop learning! Would love to hear any of your suggestions in the comments!

How to Get Out of that Winter FUNK

How to Get Out of that Winter FUNK

Those of you who follow me on my Instagram page have likely heard me talk about being in a funk right now as a result of the colder days and darker nights here in good, ole Boston! I wrote a similar post last winter and have decided to bulk that one up with additional tips & tricks to getting out of the winter funk! So here’s what I’ve found…sometimes all you need is one WHOLE day to REBOOT and it can do wonders!

Actually take a FULL self-care day!

Unfortunately our culture has created a fast-pace, high-stressed environment, especially on the east coast. Though this mindset is great and all in theory, “work hard, play harder”…but do we ACTUALLY play? Ever feel like it’s a competition to see who has a busier week or who was more stressed or who stayed later at work? Why should this be praised? It’s just a recipe to fully BURN out in the future. Self-care and taking time to yourself is NOT selfish, it’s quite frankly NECESSARY for good, long-term healthy & longevity. Ignore what your peers think at work and DO YOU. At the end of the day, if you’re more rejuvenated and refreshed, you WILL put out better quality work, more efficiently and effectively than the co-worker sitting next to you.

Alright, so that you see the importance of taking a self-care day…what does that look like? Well, it looks different for everyone! Here’s an inside peek into what my IDEAL self-care day may look like:

7AM – 12PM

  • Sleep in an extra hour.
  • Wake up and make a warm cup of ginger turmeric tea with lemon & fresh ginger. Helps for good digestion in the AM, balances acidity, anti-inflammatory benefits.
  • Take my daily supplements (these tend to vary, but I ALWAYS have a probiotic pill, B12 (don’t eat meat & good source of energy), Vitamin D (especially needed in the winter), occasionally a digestive enzyme (if traveling)
  • Turn on my oil diffuser (currently using LAVENDAR oil) & salt lamp. Helps to calm the mood! Also, I wrote a post about tips for calming the mind here.
  • Put on a good, upbeat playlist. Especially into a few of my Spotify playlists right now:
  • Make either a MATCHA or Espresso-Based LATTE
    • Follow the above links for yummy matcha & latte recipes
  • Answer emails, Instagram Comments, DM’s, etc. (I find I’m the most productive in the morning, but since this is SELF-CARE day, limit use)
  • Do a quick 10 minute stretch/flow to wake up the body. Light incense or a sage stick to set the mood. Focus on spinal stretches like cat/cows and twists to loosen up the spine after lying in bed for 8 hours. Here’s a post I did a while back on simple yoga moves to help relieve stress and anxiety!
  • Meditate & write a few things down in your journal that you’re grateful for!
  • Make a healthy, FAB 4 style breakfast. Include fats, fiber, protein, veggies/green, and limit sugars (fruit) to ¼ cup!
  • Sometimes if I’m feeling ambitious, I’ll clean. I know this sounds like “work” BUT hear me out…if I’m in the mood (key word here), sometimes cleaning can be SO therapeutic AND can actually be a cause of feeling unmotivated and overwhelmed in your own place! Think about the saying… “a clear space is a clear mind”. PS – I find I’m especially motivated to clean right after coffee when I’m feeling fueled and energized.
  • In addition to cleaning…how about going through your closet (and anything else in your apt/house) and pulling out items that no longer have a purpose in your life? I always joke that I’m an aspiring minimalist. If you know me, you know I have a closet FULL of endless clothes & shoes. Yes, I admit I’m a bit obsessed with fashion, but that doesn’t mean I can’t get rid of old clothes (and items laying around that are just adding to a more cluttered space). Giving away clothes can be such a RELIEF sometimes and leave you feeling a bit lighter…almost like a weight was lifted off of you. So, though this doesn’t seem like the “cliché” self-care tip that one may hear…I promise you, it HELPED me and I’m almost certain it will help you!
  • Read a book, browse through one of my fave wellness-focused websites like Well & Good or Mind, Body, Green.
  • When fully digested, get a workout in that I LOVE. Don’t make this a punishment but rather make it something you look forward to and know that your body with thank you later! 
  • Start a bath and add Dr. Teals “recovery” bath salts (eucalyptus). While the bath is filling up, stretch & foam roll (so good for the muscles and cheaper option than going for a massage!) Before you hop into the bath, also option to Dry Brush (the skin is your BIGGEST organ and this helps to detoxify and remove dry skin, leaving you feeling more refreshed and energetic).
  • I’ll also put on a face mask of some sort, either a chlorophyll mask from CocoKind Skincare or a coffee exfoliating mask from Frank & Whit. Light a candle, grab a book, and relax for 15-20 minutes before showering off.

12PM – 4PM

  • Go for a walk & listen to an informative podcast before lunch. Some of my fave podcasts include:
    • The Skinny Confidential: Him & Her
    • The Balanced Blonde
    • That’s so Maven
    • Rich Roll Podcast
    • Raw Talk with Sheena
    • Bulletproof Radio
    • Let it Out with Katie Dalebout
    • The Lively Show
    • That so Retrograde  
  • Make a delicious & filling Buddha bowl with all the best roasted veggies OR meet a friend of lunch at a healthy joint! We take face-to-face interaction for granted. It can be so refreshing to catch up with a friend, especially if it’s someone who has similar interests to you and can geek out over health & wellness! Whenever I meet a friend for coffee, lunch, or a workout, I always feel so happy after! Way more beneficial than just jumping on the phone!
  • If you have the time (and money) here are some other great options to add into your schedule:
    • Go to a float-tank and CHILL for 60 minutes. Check out my blog post here from my first experience!
    • Cryotherapy: great for muscle & joint recovery, collagen regrowth, naturally energy boost, inflammation, and better sleep.
    • Acupuncture
    • Body Work, Massage, Aromatherapy
    • Reiki or Kundalini yoga
    • Facial
    • Mani and/or pedi

4PM – Bedtime

  • Relax and and watch your favorite show! It’s OK to watch TV guys
  • Start meal prepping your favorite dish & maybe even whip up a healthy vegan dessert to indulge in after if you have the time! TIP: CACAO is a natural mood booster so I highly recommend any dessert to include cacao!
  • Light candles & enjoy your dinner!
  • End the night with a meditation. Pick up a book. Watch a movie or put on your favorite Netflix show.
  • End with a soothing cup of tea, put your legs up the wall for 10 minutes before you go to bed (great simple inversion that feels so good & is great to do at the end of the day after working out/walking/running etc. // helps to drain the lactic acid)
  • Get in bed early (before 10pm if you can!)

As you can see, there’s nothing crazy here (and pretty much everything here is doable on a budget)! These are little things that make me happy and give me time to truly be present and appreciate these little self-care tips. Yours may look different than mine and that’s totally fine! At the end of the day…DO YOU. Like I said, sometimes all you need is just one day to get right back on track ☺ Hope this helps!

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

If you follow me on Instagram, you’ve probably seen me post a Buddha bowl or two…ha who am I kidding? More like every other day. They’ve pretty much become a staple in my diet and for good reason. Buddha Bowls are super nourishing, full of wholesome, real ingredients that are both good for you and believe it or not, taste REALLY good too.  They keep me satiated and leave me feeling energetic, not bogged down (which let’s be honest, is crucial when you’re eating lunch at 12pm and need to get through the rest of the work day without hitting that “afternoon slump”). If all of that isn’t enough reason to start introducing Buddha bowls into your diet, than how about the fact that so long as you meal prep, you can throw these together in less than 5 minutes AND keep it exciting each week with new/different creations?!

I wanted to provide you with my quick & dirty tips to building your own Buddha bowl each week and share some of my favorite recipes with you!

Pick a Base

I like to mix up my greens as much as possible or choose 1-2 to mix. My favorites are spinach, baby kale, romaine, and arugula. I use about 2-3 heaping cups of raw greens.

Choose a Protein

The key to feeling satisfied longer after lunch is to load up on protein. This can come in many ways. I choose not to eat meat, so my go-to protein sources usually come from the following (but obviously, feel free to add meat!):

  • Hard Boiled Eggs (I love making a huge batch of these on Sunday for meal prep. So easy, filling, budget-friendly, and are perfect for either a quick breakfast, snack, or to add to a salad bowl.
  • Veggie Burgers. I love Hilary’s Eat Well burgers. They’re super filling and taste delicious! They also have smaller; bite-sized veggie bites that I LOVE as well. Or if you’re feeling ambitious, make your own!
  • Plant-Based Protein. This can come as quinoa, chickpeas, lentils, white beans, black beans, mung beans, Portobello mushrooms, chia seeds, hemp seeds, flax seeds, grains* (see below).
  • Salmon Quinoa Balls. This is a recent recipe of mine that I LOVE and it’s packed with protein, easy to make a batch of, and guess what? I use canned salmon and no, it doesn’t taste bad! I feel like canned fish gets a bad rep, BUT it’s all in how you use it. It’s important to make sure first and foremost that the can fish you’re buying is non-GMO, sustainably wild caught, and tests for mercury. Whole Foods usually has a few trustworthy brands in stock.
    • In a small bowl mix the following ingredients: 1 can of salmon + 1 full egg + about 1/3 cup pre-cooked quinoa (or more if you choose) + ¼ – ½ tsp garlic powder + Himalayan salt & black pepper to flavor + 1 heaping TBSP of Sir Kensington’s mustard + 1 heaping TBSP of Primal Kitchen Chipotle Lime Mayo.
  • Mix evenly throughout and store in fridge for 30 minutes (this helps to harden them before forming small balls to cook on the stove top). Heat a sauté pan with 1 TBSP of ghee (I find this works best for frying). Form small balls (~ 2 tbsp each) and cook for about 3-5 minutes on each side, checking periodically. Remove once golden brown.

 

 

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Pick a Healthy Fat

Following the Fab 4 mindset from Kelly Lovaque’s book “Body Love” has really helped me to understand how to breakdown my meals and ensure I’m properly fueling myself. FATS are KEY for feeling full, longer. I find I’m soo much more satisfied with my meals when it’s backed with healthy fats.

  • Avocados (usually use about 1/3 of an avocado)
  • About 2 TBSP of Nuts or Seeds, or a combo of both (Almonds, Cashews, Walnuts, pumpkin seeds, sunflower seeds, etc. – pick one you love and stick with it!)
  • Oils (olive oil, flax oil, avocado oil, coconut oil – make a yummy dressing with any of these!)
  • Tahini (sooo yummy in Buddha bowls – mixes well with a splash of olive oil, lemon juice, and garlic)
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Salmon
  • Cook your veggies in Oils and/or Ghee.
  • Hummus
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)

Load up on the Veggies!

 

This is my FAVORITE part! I love seeing how my Buddha bowls change with the season. I love choosing veggies that are in season – they’re usually more affordable, they’re usually FRESH and LOCAL, and they’re really what your body needs. *hint* think about how our bodies crave starchy root vegetables in the fall and winter because they’re warming, nourishing, and keep us grounded (quite literally they are pulled from the ground). Ayurveda (eastern medicine) talks alllll about this if you’re interested in learning more!

For the Fall and Winter, I typically like to include 1-2 root vegetables in my bowl and then 1-2 other vegetables (more details below on some of my favorites). Details on meal prep tutorial at bottom of page.

Root Veggies:

  • Sweet Potatoes
  • Purple Potatoes
  • Delicata Squash
  • Butternut Squash
  • Acorn Squash

Additional Veggies:

  • Broccoli or Broccolini
  • Brussel Sprouts
  • Cauliflower (white, purple, yellow – they’re all great!)
  • Zucchini
  • Beets
  • Mushrooms
  • Heirloom Carrots

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Pick a source of Fiber

  • Lentils
  • Split peas
  • Chia seeds (although I’d recommend soaking them typically, rather than adding them raw)
  • Flax seeds
  • Brussel sprouts
  • Chickpeas (I love adding crispy chickpeas for a nice crunch on a salad!)
  • Sunflower seeds
  • Pumpkin seeds
  • Broccoli sprouts

Probiotic Rich Foods (optional, but recommended!)

 

  • Sauerkraut is ABSOLTUELY my go-to. Farmhouse Cultures or Wildbrine are both great brands.
  • Tempeh

 

Grains (optional)

 

I don’t always add grains to my Buddha bowls  – it usually depends on what my protein looks like. If I’m only adding 1 egg, I typically like to pair that with a grain that’s high in protein. Quinoa, Millet, Buckwheat, wheat berries, barley, wild rice, etc. are all fairly high in protein.

 

Choose a Dressing!

Though a minor step, your dressing can really pull your Buddha bowl together! A lot of what I choose to dress my Buddha bowls in, I’ve mentioned under “healthy fats”.

  • Oils (olive oil, flax oil, avocado oil, coconut oil)
  • Tahini – mixes well with a splash of olive oil, lemon juice, and garlic
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Hummus (sometimes a HUGE dollop of hummus w/ a squeeze of lemon juice is all you need!)
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)
  • Apple Cider Vinegar + Lemon Juice + Olive Oil
  • Make your own Honey Mustard (1 tsp honey + 1 tbsp Dijon mustard + 1 tbsp olive oil + a squeeze of fresh lemon juice + Himalayan salt + black pepper)
  • Vegan Pumpkin Seed Pesto (fresh basil, olive oil, lemon juice, pumpkin seeds, fresh minced garlic, handful of spinach, Himalayan salt, black pepper)

 

 

 


 

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Now, I know that was A LOT of information, but I wanted to show you just how easy it is to diversify your buddha bowls and mix it up each week! My recommendation to you is to choose 1 or 2 from each bucket that you’ll use for the week and meal prep it all on Sunday. Each week, choose something new and different from each bucket that way you’re always keeping things exciting!

Here’s an example of what I’ll prep on Sunday:

  • Roast vegetables. Set oven to 425 degrees Fahrenheit. Cut my sweet potatoes into wedges, coat in avocado oil, Himalayan salt, black pepper, & rosemary. Cook for ~ 20-25 minutes & once soft, throw on broil for about 2 mins or until slightly charred.
  • I’ll also roast 2 heads of broccoli & one head of cauliflower at the same time. Coat them in coconut oil & add adobo seasoning from Primal Palate. I’ll cook them for a shorter amount of time (usually about 15-20 mins).
  • Let both of these sit & cool to room temperature before storing in the fridge.
  • While the above is cooking, I’ll boil a large pot of quinoa & hard boil about 6 eggs for the week.
  • The above should only take you about an hour in total! This alone makes prepping lunch each day SO much easier!
  • If I have extra time in my day, I may make my quinoa salmon burgers & whip together a vegan pesto that I can use in my Buddha bowls each week.

That’s it! Each day you make your bowl it should easily take less than 5 minutes to throw together and build your gorgeous, nourishing Buddha bowl!

Paleo & Gluten-Free Chocolate Cherry Loaf with Toasted Coconut

Paleo & Gluten-Free Chocolate Cherry Loaf with Toasted Coconut

Can you believe thanksgiving is ALREADY right around the corner?! I swear one week we were hitting low 70’s in October and the next thing I knew, I’m breaking out the parka jacket and cranking the heat in my car. Instead of complaining about the cold (which I’ve already done a fair share of LOL), I’m doing my best to embrace the “colder” days with open arms. How? BAKING. Now, if you know me, I’m not much of a baker. I hate following meausurements which typically gets me in trouble anytime I try to bake and “eyeball” how much flour or baking soda to add.

However, if you catch me in RARE form, I occasionally get the itch to bake, mostly because I’m craving something sweet, warm, and healthy to have on hand for dessert. Otherwise, I can promise you, I will not be baking just for FUN 🙂  In order to make baking more enjoyable for me, it’s super essential that I always have some staple baking ingredients on hand. Bobs Red Mill has ALWAYS been one of my go-to’s. Thanks to a recent delivery I got from them, I’m now ALL stocked up and ready to take the winter by storm (no pun intended)!

If you dread going outside in the dead of winter, I recommend having a few of the following staples on hand which you can always use interchangeably!

Flours/Powders all from Bob’s Red Mill:

Coconut flour, almond flour, buckwheat flour, ground flax meal, carob or cacao powder, shredded unsweetened coconut, gluten-free oats (blend in food processor to make oat flour)

Additional Baking Staples:

Refined sugar-free sweetener of choice (maple syrup, honey, date nectar, coconut nectar, organic vanilla bean); Coconut oil; Baking Powder; Eggs; Cinnamon; Himalayan Salt; and Almond Butter, Apple Sauce, or Mashed Banana as a thickener

Now to this recipe that I think will please EVERYONE at your thanksgiving gathering!

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Dry Ingredients: 

  • 1 cup Bob’s Red Mill Buckwheat Flour
  • 1 cup Bob’s Red Mill Almond Flour
  • 1/4 cup Bob’s Red Mill Carob powder (or can substitute with cacao powder)
  • 1/4 cup Bob’s Red Mill ground Flax Seed Meal
  • 1 1/2 tsp baking soda
  • 1/4 tsp himalayan salt
  • 1/2 tsp cinnamon
  • 1/4 tsp Primal Palate Gingersnap seasoning

Wet Ingredients

  • 3 eggs
  • 1/4 cup creamy almond butter (Whole Foods no salt/sugar added)
  • 1/3 cup d’vash organics date nectar (honey or maple syrup work well too!)
  • 1 tsp vanilla
  • 1/3 cup organic apple sauce
  • ¼ cup melted coconut oil
  • ½ cup mashed banana (~ 1 medium banana)
  • 1 cup pitted cherries (I used frozen cherries and defrosted them in microwave / then drained extra liquid)

Additional/Optional Toppings:

  • Bob’s Red Mill Unsweetened Shredded Coconut (if you like the taste of toasted coconut, I totally recommend this!)
  • Dairy-Free Chocolate Chips
  • Crushed Walnuts or Pecans

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Directions:

Set oven to 350 degrees farenheit. Coat a tin loaf pan with either coconut oil or parchment paper. (I used a 10 1/2″ x 5 1/4″ x 3″ metal loaf pan).

In a large bowl, mix all of your dry ingredients will with a fork. Set this aside and grab a separate bowl to mix all of your wet ingredients (EXCEPT FOR THE CHERRIES) together. Blend very well. You can then combine your dry ingredients into your bowl of wet ingredients. Again, blend very well so that everything is evenly dispersed. Finally, fold the cherries (and optional chocolate chips or crushed nuts) into the batter. Mix well.

Pour batter evenly into loaf pan. Sprinkle with shredded coconut (and/or optional crushed nuts). Bake in oven for 45-50 minutes (or longer if necessary). Top should be a little hard when done and you should be able to stick a fork in the center without it coming back all gooey!

Let cool for 10-20 minutes before slicing and serving. Enjoy!!

 

This post is not paid for by Bob’s Red Mill. I received free product and that is it. I simply just love their products and would use them in baking regardless!
Baked Butternut Squash, Apple, & Date Skillet Oatmeal

Baked Butternut Squash, Apple, & Date Skillet Oatmeal

Happy November guys!!

November is one of my FAVORITE months for multiple reasons. First of all, early November in New England has got to be the prettiest for fall foliage. Secondly, it’s my birthday month (hehe). Lastly, it’s THANKSGIVING and who doesn’t love shoving your face until you quite literally, can’t fit anything else in your stomach? …EVEN if you TRIED. Yep, November is a pretty damn GREAT month to celebrate. And what better way to celebrate than with a tasty, fall-inspired recipe just in time for the holidays?!

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Honestly, it feels like it’s been forever since I’ve posted a recipe on the blog. I’m really excited about this one because butternut squash and dates are my absolute favorites. This recipe is REFINED-SUGAR free yet irresistibly and naturally so sweet! Your tastebuds will be dancing for joy after devouring this one. I promise! And if you’re thanksgiving dinners are anything like mine, this will be a nice, HEALTHY dessert amongst all the sugary pumpkin and pecan pies! Or if you have a sweet tooth like I do in the morning, this makes for a perfect breakfast snack when you’re on-the-go!

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I’m really excited about a new product that I included in this recipe. I’m constantly looking for healthier, low-glycemic, and refined sugar free sweeteners. I was introduced to D’Vash Organics,  a 100% organic, California-date nectar. It’s vegan, non-GMO, and believe it or not, has 25% less sugar than honey! Honey typically is about 16 grams of sugar per TBSP, while D’Vash is 12 grams of sugar per TBSP, making it a REALLY great low-glycemic alternative similar to maple syrup, coconut sugar, and honey. I also love the unique flavor it adds. I’ve always said dates are natures candy and this sweetener NAILED it.

Use code ‘EATRUN‘ for 20% off your D’Vash Organics orders!


Ingredients:

  • 1 cup chopped butternut squash (I prefer to buy it already cut at Whole Foods to IMG_7732save me cooking time)
  • 2 cups Gluten-Free Quick Oats (I prefer Bob’s Red Mill)
  • 2 cups Cashew milk (I used the brand Pacific)
  • 1 TBSP cinnamon
  • 1 TBSP ghee (I prefer the madagascar vanilla bean ghee from fourth&heart)
  • 3 TBSP D’Vash Organic Date Nectar
  • Pink Himalayan Salt (just a few shakes)
  • 1 egg
  • 2/3 cup organic (no sugar added) apple sauce
  • Raw pecans

Directions:

First, you’ll want to pre-roast the butternut squash. Set your oven to 415 degrees. Coat the butternut squash in coconut oil, cinnamon, and a little bit of Himalayan salt. Place on a baking sheet (lightly coated in coconut oil as well) and bake for about 35 minutes or until squash is soft.

After you remove your squash from the oven, lower the heat down to 350 degrees. Mash 1 cup of the butternut squash together. In a cast iron or oven-safe skillet, heat 1 tbsp of ghee over the stove top on LOW heat. Once the ghee has melted, add in ALL ingredients including the butternut squash, the 2 cups each of oats and milk, cinnamon, date nectar, apple sauce, and egg.

Stir evenly with a whisk until it is all well blended. Feel free to add a few, light shakes of the Himalayan salt. After about 2-3 minutes, remove from heat. Option to sprinkle pecans on top. And then place in the oven and let cook for about 30-40 minutes or until the top is a light golden brown. Make sure to cut a small indent before removing from the oven to ensure it’s cooked fully through (shouldn’t be overly soft or mushy).

Once finished, remove from oven and let cool for about 20 minutes before serving. Option to top with sautéed apples or blueberries, ice cream, yogurt, or even smothered in peanut butter or coconut butter!

Don’t forget to use code ‘EATRUN‘ for 20% off your D’Vash Organics orders!

XOXO,

CAL

 


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