*recipe is gluten free, vegan*

As far as healthier, easy desserts go, you’re going to want this one in your life. The chocolate/peanut butter combination along with the heartiness of the oats – just trust me.


Ingredients

  • 2.5 cups oats
  • 1 c. natural, unsweetened peanut butter
  • 1/3-1/2 c. PURE maple syrup (depending on sweetness preference)
  • ~ 1 c. vegan chocolate chips (or regular depending if you’re particular!)
  • 2 tbsp coconut oil

Directions

  1. Place parchment paper in an 8×8 baking dish.
  2. Melt PB in a saucepan on low heat. It’ll start to become liquid-y.
  3. Add pure maple syrup once melted and combine thoroughly.
  4. Turn heat off. Stir in oats.
  5. Pour oat/PB mixture into baking dish with parchment paper. Spread down and out with fingers until even and all corners are reached. Place in freezer.
  6. Put chocolate chips in a saucepan with coconut oil on low heat. Stir continuously until melted.
  7. Remove peanut butter bottom from freezer and pour chocolate over top.
  8. Top with large flakes of sea salt.
  9. Place in freezer for about an hour or until firm.
  10. Cut into squares and ENJOY!

xx,

M

Breakfast sandwiches are my weakness. They got me through college. Studying in a coffee shop, on my way to early shifts, something to give myself to look forward to on days like those. With that though, usually includes a hefty dose of *some* form of white bread, sodium, processed meat, and preserved ingredients. Not only that, but the convenience costs you – especially if you’re eating multiple a week. ๐Ÿ˜ฌI decided to make my own version. All the good stuff plus veggies. Customizable. Convenient. Quick. All the good things that should be included in breakfast. Plus higher protein from the egg whites, knowing where your meat came from, an option of whole grain or gluten free, AND picking whatever kind of cheese you want?! Heck yeah. ๐Ÿ˜€


You will need:

  • 4 eggs + 4 egg whites, scrambled
  • 1 dozen mini bagels of choice
  • 2 cups of ANY veggies of choice (I used broccoli & bell peppers)
  • 6 slices meat of choice (I used turkey) – opt out if vegetarian!
  • 6 slices cheese of choice, cut in half (I used pepper jack)

Directions:

  1. Saute veggies on medium heat in vegetable or canola oil until al dente texture.
  2. Add eggs, black pepper, and cook until done (about 5 mins).
  3. Line a baking sheet with parchment paper. Heat oven to 325.
  4. Cut bagels/bread in half.
  5. Fill bottom half with eggs – be generous.
  6. Add half a slice of meat of choice
  7. Add half a slice of cheese of choice.
  8. Add top of bagel and repeat until you’re through with them all.
  9. Place sammies on baking sheet and spray lightly with cooking oil.
  10. Bake for 20-25 minutes until slightly toasty.
  11. Wrap in foil and place in freezer – good up until about 1 month.

>> TO REHEAT: place sammie on microwave-safe place and cover with a bowl. Microwave for about 1 minute – 1:30. Bring with you on the go!

** I recommend serving with 1 c. fruit + a large glass of water to start the day!


enjoy!

xx,

M


I remember the first time I tried making egg bake. The eggs themselves were airy and crispy rather than fluffy. It was then I realized egg bakes require a BINDER. An ingredient that ties everything together and keeps the eggs fluffy. Youโ€™ll usually find this to be a heavy cream. I have found an alternative that is more flavorful, contains less saturated fat, and also contains more protein!


Ingredients:

  • 6 eggs
  • 1/3 c cottage cheese (non-fat)
  • 2 links chicken apple sausage , sliced
  • 2 c. Of your favorite vegetables (I used broccoli and bell peppers).
  • 1/2 c. shredded cheese
  • 1 clove garlic, minced

Instructions:

  1. Spray an 8×8 dish with cooking spray (muffin tins also work)!
  2. Heat cooking oil in a skillet on medium heat. Add vegetables of choice. Sautee for about 10 mins adding garlic within the last 3-5.
  3. In a large bowl, beat eggs, add cottage cheese, veggies, chicken sausage, and 1/4 c. of cheese.
  4. Season with your favorite seasonings, pepper, dried Italian herbs, etc.
  5. Pour in 8×8 pan or individual muffin tins
  6. Top with remaining cheese
  7. Bake in 400 degree oven for about 30 minutes
  8. Let cool, enjoy immediately, or cut into squares and store for the week!

Happy eating!

xx,

M

Cauliflower is all the rage among health trends right now and as of right now, I see nothing wrong with this. It offers an extra serving of vegetables, and can be a great lower-carbohydrate option for individuals with diabetes, or those who are watching their carb intake.

Cauliflower has been used frequently to swap higher-carbohydrate foods such as breads, pizza dough, rice, and others among them. My version is a swap for mashed potatoes with a spicy, flavorful twist. Let’s get started!


*recipe is Low-carb, Vegan, and Gluten-Free ๐Ÿ˜€ *

Ingredients:

  • 1 head cauliflower [about 4 cups]
  • 1-2 tsp vegan butter
  • curry powder
  • 1 tsp minced garlic
  • salt & pepper

Procedure:

  1. Steam the cauliflower. Use whatever method you desire. Some pre-packaged bags allow for steaming in the bag. If not, take a large microwave-safe bowl and fill with about an inch of water, and fill the rest with cauliflower. Microwave for 4-5 minutes. It does not matter if you used florets or riced cauliflower – the smaller the pieces, the shorter amount of time you need to cook it.
  2. Drain cauliflower and place in food processor.
  3. Add vegan butter, curry powder, garlic, and salt & pepper to taste.
  4. Blend until smooth.
  5. Dust with chili powder for spice.
  6. Serve warm, or store as meal prep.
  7. ENJOY!

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Spaghetti carbonara is a favorite amongst us Americans. It’s rich and full of flavor, and makes for the ultimate comfort food. But, like most comfort foods, it’s richness will weigh you down.

Being the huge advocate for comfort food that I am, I’ve been recipe testing this dish for a while, hoping to get it just right. I think I’ve found a winner. Instead of compromising flavor, I’m adding protein, veggies, and lightening up the dish.

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Ingredients:

  • 1 pkg Banza spaghetti
  • 1 c. cooked peas
  • 1/2 c. cooked broccoli (shredded)
  • 2 eggs, beaten
  • 1 tbsp minced garlic
  • about 1 tbsp olive oil
  • salt & pepper

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Directions:

  1. Cook pasta according to directions. Drain and RINSE. This is especially important if you are using a starchy pasta made from lentil, bean, or quinoa flour!
  2. Return the pot to the burner. Turn to medium heat and saute garlic for about 5 minutes.
  3. –> TURN THE HEAT OFF <– extremely important!*
  4. Add pasta, peas, and broccoli to pot and begin to stir to combine.
  5. Quickly add beaten eggs (as to not scramble them!!!) to pot and stir.
  6. Add salt & pepper to taste.
  7. Top with fresh parsley, grated parmesan, or shredded asiago.

 

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Notes:

*turning the heat off is the most important step of this dish; if you do not, you will risk scrambling the eggs you’re adding. As much as we all love scrambled eggs, I don’t imagine you’d love them in your pasta ๐Ÿ˜€

*Banza pasta is gluten free, and made from chickpeas thus giving it a higher protein content than white pasta. You can supplement any kind of pasta you like, but using a pasta made from a legume (like chickpeas), will give this dish the higher protein content

*Again, rinsing your pasta is the second most important step. Because you’re using a gluten free, high protein pasta, it is full of plant-based fiber (hence making it starchy). Rinsing your pasta will get rid of this extra starch and make the texture and flavor much better in your dish.

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enjoy!

xx,

M

Best thing you’ve ever eaten… ready, go!

I’ve told my friends and family how much I love pizza, but I am not willing to indulge in it unless it’sย good pizza – it just is not worth it to me. This is another way I go about still enjoying food, but not over-indulging and later regretting my decision.

So here it is. This easy, quick, and simple dish is inspired by one of my favorite pizzas, the Blue Crush found at Blackbird Pizza in Fargo, ND.

Blackbird’s Blue Crush pizza – (Trip Advisor)ย 

…only my version has fewer carbs (I’m not counting, but if you are… ๐Ÿ˜‰ ), and simplifies the process – you don’t have to make any pizza dough! This can be easily customized to your dietary needs, and it is vegetarian!


Ingredients:

  • 1 flour tortilla (or grain-free of choice)
  • 1 tsp minced garlic
  • about 1/4 c. parmesan cheese (give/take based on your preference)
  • 2 tbsp whole, raw walnuts
  • dried Italian herbs OR fresh rosemary
  • about 8 grapes, halved
  • olive oil

Procedure:

  • preheat oven to 375.
  • place tortilla on baking sheet lined with aluminum foil ( easy cleanup, duh )
  • drizzle olive oil on tortilla and add garlic
  • spread garlic and olive oil mixture across tortilla
  • Add herbs & black pepper
  • Place walnuts and grapes on tortilla.
  • Top with parmesan.
  • Bake for 10 minutes
  • Switch oven to broiler and broil for about 2 minutes, or until cheese is bubbling ๐Ÿ™‚
  • Remove from oven & top with a drizzle of olive oil
  • Slice with a pizza cutter
  • ENJOY!

NOTES:

*make sure to watch the pizza while under the broiler. If you leave it in even a minute too long, you might experience an undesired charred tortilla crust.

*for gluten-free option, use an almond flour tortilla!

* image credit:ย https://www.tripadvisor.com/Restaurant_Review-g49785-d6474484-Reviews-Blackbird_Woodfire-Fargo_North_Dakota.html


Again, think about the best thing you’ve ever eaten. Eat that food much more often. ๐Ÿ™‚

xx,

M

There are times when cookie dough is necessary.

I’ve noticed a national trend of local food joints now serving everyone’s favorite delicacies that we should’ve never indulged in as kids (yet somehow always avoided salmonella (?)). In fact, this recipe is inspired by the edible cookie dough I’ve experienced atย Nadia Cakesย in Minnesota.

So let’s face it together, you want vegan cookie dough in your life. ๐Ÿ˜€ Here’s how you do it!


Ingredients:

  • 1/2 c. softened coconut oil
  • 1/4 c. brown sugar
  • 1/4 c. coconut (or white) sugar
  • generous splash of PURE vanilla
  • 1 + 1/4 c. flour of choice
  • 2-3 tbsp water

Procedure:

  1. Cream together coconut oil + sugars until thoroughly combined.
  2. Add vanilla and continue to mix
  3. slowly add sugar and combine later adding the pinch of salt
  4. add a tablespoon of water at a time until reaching desired consistency, continuing to stir
  5. Stir in chocolate chips
  6. ENJOY!

Notes:

*Water can be adjusted to the type of flour used. You’ll need more water if you’re using almond or rice flour.

*I want to point out that “vegan” does not necessarily mean “healthy.” This is simply an animal-free (and consequently, cholesterol-free) option to enjoy this treat!

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yesssssssssssss.