oats Archives : The Nutramom

Breakfast, Dairy Free, Gluten Free, Good Mood Food

Peaches and Cream Oatmeal (GF)

/ No Comments

Anyone else love the Quaker instant peaches and cream oatmeal packs as a kid? They were my all time favorite breakfast so I had to recreate a healthier version for my own family to enjoy. This simple bowl of oats is loaded in joint, hair and skin boosting collagen, fresh peaches, gluten free sprouted oats, and a bit of honey and coconut sugar to taste. Topped with fresh peach slices and chopped walnuts, I dare say it’s better than the original! Plus instead of a straight sugar rush, it will keep you and your family full for hours. Why Collagen? Collagen is the primary source of protein in our bodies. When we eat…

Read More
Holiday, Treats, Vegan

Gluten Free Vegan Cranberry Oatmeal Crumb Bars (GF/V)

/ No Comments

It’s cranberry season! I love cranberries but I really only use them during November and December when the grocery stores are stockpiled with fresh ones. This is my first cranberry recipe of the season and it’s delicious. These super simple vegan + gluten free cranberry oatmeal bars are great for breakfast, a snack on the go, or topped with ice cream for dessert. I added Wild Orange Essential Oil to mine. You can purchase DoTerra essential oil on my website here. It is the only brand I currently recommend due to issues with purity in the industry. It gives the whole dish a wonderful cranberry orange flavor. But this is totally optional. you…

Read More

I hope you all had a warm and cozy Christmas filled with the love and magic of the season🎄🦌✨.

If you overindulged and are feeling a little guilty and sluggish this morning, take a deep breath. Today is a new day and what matters is the habits you build each and every day not just what happens on a single occasion. 😉🤍

𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗽𝗼𝘀𝘁 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝗳𝗼𝗼𝗱 𝗴𝘂𝗶𝗹𝘁:
• Move your body
• Speak kindly to yourself
• Spend some time in prayer / meditation / gratitude
• Drink water
• Eat balanced meals
• Get out of your head and do something fun
• Wear comfortable clothing
• Listen to your body

What did I miss?

I am starting out our Sunday morning with this great big bowl of ✨ᖴᖇᑌIT & ᐯEGGIE ᑭᖇOTEIᑎ OᗩTᔕ✨. It’s a fully balanced meal but feels warm and comforting for this cold and rainy day. 🌧📚🥣 Plus, it only takes about 10 minutes to make and the kids love it too! 🙌

dEATS (feeds 3-4):
1 cup gluten free sprouted oats
1 cup frozen riced cauliflower
2 cups water
2 tbs almond butter
3 mashed bananas
3 scoops unflavored gelatin or collagen powder

Toppings:
Pomegranate seeds
Chopped walnuts
Greek yogurt
Brown coconut sugar

1. Cook oats, cauliflower and water over the stove on medium heat until simmering and oats are soft, about 5-10min.
2. Stir in mashed banana, almond butter, and protein powder.
3. Serve topped with Pom seeds, yogurt, chopped walnuts and a sprinkle of brown sugar.

𝗣𝗼𝘀𝘁 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝗮𝗳𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻: May I take the joy of the holiday with me today and everyday. 🧘🏻‍♀️✨

🅜🅔🅡🅡🅨 🅒🅗🅡🅘🅢🅣🅜🅐🅢 from my family to yours. 🎄🦌🎅🏻🥂

And if you believe, may the love of Christ fill your hearts & homes today and always. ❤️💚✝️🤍

#christmas #jesus #reasonfortheseason

Does Santa really want cookies for Christmas or would he rather have some homemade dairy free 💥𝗥𝗢𝗖𝗞𝗬 𝗥𝗢𝗔𝗗 𝗙𝗨𝗗𝗚𝗘💥? 🎅🏻🍫🍪🤔 You might want to mix it up for him this year. Just sayin’ 💁🏻‍♀️

This is a super easy recipe that’s great stored in the fridge for a week (if it lasts that long 😜). My family doesn’t tolerate milk or products well so this is made with coconut milk. 🥥🌴That being said, it is a little softer than traditional fudge so it wouldn’t be a recipe you’d want to ship to anyone unless you want them to open a goopy mess. 🤪🎁😂

It’s delicious served cold & I have included adaptations for anyone low sugar or vegan. Perfect for the holidays! 🎄🎅🏻🦌❤️

👩🏻‍🍳 𝗱𝗘𝗔𝗧𝘀:
2 cans full fat coconut milk
1/2c maple syrup
1tbs vanilla extract
4c chocolate chips
1c chopped walnuts
1/2c mini marshmallows

1. Cook coconut milk & maple syrup in a large saucepan until liquid is reduced to 2c (stirring frequently.)
2. Take off heat and stir in chocolate chips and vanilla until fully melted and combined.
3. Pour into a parchment lined 8x8 pan. Sprinkle with walnuts and marshmallows.
4. Let set in fridge overnight. Then slice into squares and serve cold.

👩🏻‍🍳𝗔𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻𝘀:

🍫For a lower sugar version, try Lilys chocolate chips and omit the marshmallows

🍫 For a vegan version, try Enjoy Life vegan chocolate chips

🍯 No maple syrup? Honey works too!

𝗛𝗼𝗹𝗶𝗱𝗮𝘆 𝗔𝗳𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻: I will find joy in where I am 🧘🏻‍♀️✨

𝗔𝗻𝘆𝗼𝗻𝗲 𝗲𝗹𝘀𝗲 𝗿𝗲𝗮𝗹𝗹𝘆 𝗯𝗲𝗲𝗻 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘀𝗽𝗶𝗿𝗶𝘁 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿? 🎅🏻🎁🎄🙋🏻‍♀️ Most years I rush through it and before I know it the whole thing is over 🥴. But this year I have been trying to be more intentional about really embracing beauty that comes with the Christmas season. ❄️☃️🤍 After all, 🎶 It’s the most wonderful time of the year!

Traditionally, I always make these cinnamon roasted double chocolate almonds. I have made them almost every year since I was a kid, but this year I went ahead and tried something new. I wanted something that was easier to make but equally as addicting. And as my daughter would say “Nailed it!” 🙌

Cue:

ℂ𝕙𝕣𝕚𝕤𝕥𝕞𝕒𝕤 𝕊𝕡𝕚𝕔𝕖𝕕 ℕ𝕦𝕥𝕤 🎅🏻🎄☃️

Hit “save” and come back when you are ready for your house to smell AH-MAZ-ING. They make the perfect holiday party snack or pack and travel well for an edible gift. A little big sweet & a little big spicy, even my picky 4 year old loves them! Make the perfect holiday treat in less than 20 minutes! 🥳🎁❤️

dEATs:
10c raw nuts (I used 3c almonds, 3c pecans & 4c walnuts)
2/3c maple syrup
1/3c brown sugar
1tbs cinnamon
1tsp clove
1tsp ground ginger
1tsp cayenne
1tbs salt

Directions:
• Spray 2 baking sheets generously with avocado oil spray
• Preheat oven to 375℉
• In a large bowl, mix all ingredients well
• Spread evenly in a single layer over both baking sheets
• Bake in the oven for 12-14 minutes, rotating pans halfway through
• Spread parchment paper out on your counter. Remove the nuts from the pans and break apart with a fork as they cool.
• Serve. Also stores well in an airtight container.

Recipe will also be loaded to www.thenutramom.com later this week if you prefer something printable. That’s it!

Mid week affirmation: Here and now is where my power is 🧘🏻‍♀️✨

What’s your favorite fall snack? 🍎🍂🧡🎃✨

Mine is definitely this super easy 🆂🅰🆄🆃🅴🅴🅳 🅲🅸🅽🅽🅰🅼🅾🅽 🅰🅿🅿🅻🅴 🆆🆁🅴🅰🆃🅷. Bringing it back on the menu because, even though it’s still over 100 degrees here 🥵, it’s September dammit. 🍂🙏🏻😂

Less than 10 minutes to make & NO added sugar (but so many nutrients 🙌)

⚠️ Nutramom Tip: When choosing apples at the grocery store, go for Braeburn, Cortland, Discovery, Fuji, Gala, Granny Smith, Honeycrisp, Liberty, Melrose & Red Delicious. They have the most phytonutrients of the domesticated varieties. 👌🏼🍎

Hit save 🖐🏼 & come back to this simple recipe anytime you are craving a fall treat (my kids love it too!)

🍎 Apple Wreath Recipe 🍎

(serves 2)

• 2 apples, cores & sliced
• 2tbs coconut oil
• 1tsp Ceylon cinnamon
• 2tbs creamy almond butter
• 1tbs coconut butter, melted slightly
• 1tbs cacao nibs

1. Heat coconut oil in pan over medium high heat. Add apples and sprinkle with cinnamon. Cook until just softened. Remove from Pan and place on plate overlapping to look like a wreath.

2. Melt almond butter and coconut butter separately. Drizzle over the apple. Sprinkle with cacao nibs. Serve.

For more fun fall apple recipes head to www.thenutramom.com and search “apple” 😉

Mid week affirmation: The universe works on the principle of reciprocation. Whatever energy I send out, I will also receive. 🧘🏻‍♀️✨

🤍 Liz

#sponsored 𝗙𝗹𝗮𝘅 𝗠𝗶𝗹𝗸 𝗼𝗿 𝗢𝗮𝘁 𝗠𝗶𝗹𝗸?

Now you don’t have to choose with @good_karma_foods new PLANTMILK 🌱

It’s a whole new kind of milk made with the creaminess of oats, the nuttiness of flax seeds and the protein of peas. 🙌

• 5x the protein of almond milk
• 800mg plant based omega 3s
• Dairy free
• Comes sweetened or unsweetened
• It’s creamy, filling & delicious!!

Ready to try it? Head to GoodKarmaFoods.com and use code THENUTRAMOM50 for 50% off your order! 🙀🥳🙌

My kids like to drink it plain but I also used it to make 🍪✨ ᑕᕼOᑕOᒪᗩTE ᑕᕼIᑭ ᑕOOKIE ᑭᖇOTEIᑎ OᗩTᔕ 🍪✨. Literally tastes just like grandma’s homemade chocolate chip cookies right out of the oven. 😋👵🏻🍪🥰 Swipe to see ➡️

𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝗵𝗶𝗽 𝗖𝗼𝗼𝗸𝗶𝗲 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗢𝗮𝘁𝘀 🍪💗🍪💗
Easy Recipe (Serves 2 | 30g protein per serving)

1c GF sprouted oats
1c frozen riced cauliflower
2c Good Karma unsweetened PLANTMILK
2 scoops vanilla protein powder
2tbs brown coconut sugar
2tbs smooth almond butter
Chocolate chips & chopped walnuts for serving

👩🏻‍🍳 Cook oats, cauliflower and Plantmilk over stove on medium heat until oats are soft (5-10 min or until desired thickness is reached.) Stir in vanilla protein powder. Top with almond butter, chocolate chips and chopped walnuts. Serve warm.

My entire family was totally obsessed with this recipe. You’ve gotta try it!

Today’s mantra: Authenticity over perfection 🧘🏻‍♀️✨

#creamofthecrops #goodkarmapartner #oatmealrecipe #plantbasedrecipes #holistichealth #plantmilk #goodmoodfood #breakfastofchampions

𝕋𝕖𝕒𝕞 ℂ𝕠𝕠𝕜𝕚𝕖 𝕠𝕣 𝕋𝕖𝕒𝕞 ℂ𝕠𝕠𝕜𝕚𝕖 𝔻𝕠𝕦𝕘𝕙?

I’ve always loved the dough more than the cookie 💯🥴. As a kid I used to eat the dough and never even bother to make the cookies. 😂🙈 If that’s you, give my 🅔🅓🅘🅑🅛🅔 🅒🅞🅕🅕🅔🅔 🅒🅗🅘🅟 🅒🅞🅞🅚🅘🅔 🅓🅞🅤🅖🅗 a try. You’ll love it!

• Chickpea Base
• High Protein
• Vegan
• Takes 5 minutes to make

👩🏻‍🍳 dEATs:
1 can rinsed and drained chickpeas
2 tsp vanilla bean powder
3 tbs almond butter
1/3c maple syrup
3 scoops @nuzest_usa vegan protein powder in Real Coffee (Code “thenutramom” saves)
1/3c vegan chocolate chips

👉🏼Place all ingredients in a food processor and pulse until cookie dough forms. Mix in chocolate chips. Scoop. Serve. 😋

Hit SAVE 🖐🏼 & refer back anytime you need a healthy sweet treat.

Happy Friday Friends! Looking forward to a fun family filled weekend. ☺️

Weekend affirmation: What you release, releases you 🧘🏻‍♀️✨

🤍 Elizabeth

Sometimes breakfast is oatmeal. Sometimes it’s donuts. That’s what I call balance. 💁🏻‍♀️

🍩🍩 𝕯𝖔𝖚𝖇𝖑𝖊 𝕮𝖍𝖔𝖈𝖔𝖑𝖆𝖙𝖊 𝕻𝖗𝖔𝖙𝖊𝖎𝖓 𝕯𝖔𝖓𝖚𝖙𝖘 🍩🍩

Does it get any better than this?

Nope. 😆

Every donut has about 10 grams of protein to slow down the sugar spike that comes with a typical donut. Plus a good dose of healthy fats and fiber.

They are decadent and delicious. I ate mine with an almond milk latte because that’s how I roll 😎

These bad boys are made with @nuzest_usa plant based protein powder. It’s one of the few protein powders that doesn’t make my stomach bloated 🥳. And that’s because it’s sweetened with Thaumatin which is a protein found in a West African plant. No sugar alcohols that destroy your gut 😃. They are having a 𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀 𝗶𝗻 𝗝𝘂𝗹𝘆 𝗦𝗮𝗹𝗲 🎅🏻🎄 right now and you can stock up for 25% off using the link in my bio (Good through Sunday August 1st) 🥳🥳🥳

👩🏻‍🍳 Gather:

Nuzest Protein Powder (Vanilla)
Almond Flour
Eggs
Coconut Oil
Cacao Powder
Baking Soda
Maple Syrup
Vanilla

🍩 Frosting:
Powdered Sugar
Butter
Almond Milk
Chocolate Chips
Sprinkles (Sprouts has ones that are dye free)

Full recipe is on www.thenutramom.com search “protein donuts” (Also linked in my bio.)

Happy almost Friday!

Today’s Affirmation: My sensitivity is my strength 🧘🏻‍♀️✨

🤍 Elizabeth

#donuts #proteindonuts #glutenfreerecipes #healthybreakfast #weightloss #paleorecipes #antidiet #intuitiveeating #donutsofinstagram #holistichealth #healthylifestyle #eatwell #foodfreedom #guthealthmatters #chocolatedonuts #nutritiontips #nutritionmatters #donutrecipes

This 🅑🅐🅝🅐🅝🅐 🅑🅡🅔🅐🅓 🅞🅐🅣🅜🅔🅐🅛 🍌🍞 is literally half veggies and sweetened only with banana. Plus it’s loaded in blood-sugar-stabilizing-protein and cinnamon to keep you full and energized that much longer.

I promise you won’t miss the sugar. Using mashed fruit for sweetness is such a good hack!🍌🍑🥭🫐

The perfect way to start my week after a long rainy weekend here in Tucson 🌧

dEATs
🍌 1/3 cup gluten free sprouted oats (Costco / Sprouts)
🍌 3/4 cup water + more if needed
🍌 1 cup organic frozen riced cauliflower (Costco)
🍌 1 ripe banana, mashed with a fork
🍌 A few punches Ceylon cinnamon (⚠️easier on your liver than Cassia or Saigon)
🍌 1 scoop vanilla protein powder (I used @nuzest_usa “thenutramom” saves 😉) Also good with unflavored or vanilla collagen protein.
🍌 Toppings: diced banana, chopped raw walnuts & an extra sprinkle of cinnamon

1. In a medium sauce pan over medium high heat, cook oats, water and cauliflower for 5 minutes at a simmer, stirring frequently.

2. Stir in mashed banana, protein powder and continue cooking a few minutes. If yours is too thick add a few tbs water at this point.

3. Stir in a few pinches/sprinkles cinnamon. Measuring not needed.

4. Serve hot with chopped walnuts + more banana and cinnamon if desired.

Monday Affirmation: Ban the phrase “I’ll start tomorrow.” 🧘🏻‍♀️✨

#sponsored Energize all day long with my 🫐🍓 BERRIES & CREAM SMOOTHIE 🍓🫐 powered by Organifi Red Juice

✨now available at Sprouts!✨

Super excited not to have to wait for shipping anymore 😂😂🥳🥳 #organifiatsprouts

This smoothie is the perfect blend of fruits, veggies, healthy carbs, slow burning protein and fat. Adding a organifi red juice gives my metabolism a boost and supports sustainable energy all day long so I can get everything done without a crash later.

It’s loaded with adaptogens like Siberian ginseng, rhodiola, reishi mushroom, cordyceps and beet root. Plus pomegranate, acai, raspberry, strawberry, blueberry, cranberry & lemon. The ingredients are all organic, low sugar, with no fillers and NO MORE AFTERNOON SLUMP 🥳🥳🥳 It’s the one whole food supplement I can’t live without.

You’ve gotta try it!

Smoothie dEATs 👇🏼👇🏼👇🏼

🍓 1c frozen mixed berries
🫐 1/2c frozen riced cauliflower
🥥 coconut milk until desired thickness reached. I used the pourable kind with only coconut & water as ingredients
💪🏼 1 scoop of your favorite vanilla protein powder
🍓 1 scoop @organifi Red Juice

Blend and serve 🙌

Weekend Affirmation: We bring back everything we put into this world 🧘🏻‍♀️✨

Have a Wonderful Friday Friends!

🤍 Elizabeth

🅣🅗🅐🅘 🅟🅔🅐🅝🅤🅣 🅢🅐🅛🅐🅓 on repeat over here 🥜🥬🙌

Seriously, it’s so good I can’t stop making it.

🥗Crunchy veggies
🥜 Sweet, salty and creamy peanut butter dressing
🥜 Peanuts for extra crunch

Perfection! 👌🏼

So are peanuts really healthy?

Well it depends. Some peanut butters are loaded in hydrogenated oils and sugars. These are not real food and they are not good for your body.

But there’s also a slew of all natural peanut butters made with only peanuts and salt.

Are those healthy?

Well, maybe.

Peanuts carry the risk of potentially carrying aflatoxins which can cause liver cancer. However, the FDA highly regulates this in the industry so theoretically it’s not a problem.

But if you are worried about it, there are some compounds that can help mitigate any exposure you have:

🌱 Chlorophyll (greens, spinach, algae)
🌱 Milk thistle
🌱 Dandelion
🌱 Marshmallow root

And there are some surprising health benefits to eating peanuts too:

🥜 Reduced risk of heart disease
🥜 Anti-cancer properties
🥜 Prevents gallstones
🥜 Shown to aide in weight loss and prevent weight gain

✨ References always listed at the end of each of my blog posts. Links in bio. Search “Thai peanut”
at www.thenutramom.com for the full recipe 👌🏼

I obviously eat them 🥜. Life’s too short to live without peanut butter am I right?! 😂🤣🤷🏻‍♀️

Mid week affirmation:
Happiness is an inside job ✨🧘🏻‍♀️

Happy Wednesday friends!

🤍 Elizabeth

✨ᔕᗩᒪTEᗪ ᑕᗩᖇᗩᗰEᒪ ᔕᑎIᑕKEᖇᔕ IᑕE ᑕᖇEᗩᗰ ᗷᗩᖇᔕ✨

You’re gonna want to hit save 🖐🏼on this one because these super easy no-bake-dessert-bars are literally the best tasting dessert I’ve ever made. I know it’s a big claim but I’m standing by it. 😎💯👊🏼

It’s a chewy nougat base topped with a thick layer of salted caramel cashew milk ice cream 🍦, sprinkled with roasted salted peanuts 🥜 and slathered in a dark chocolate shell 🍫. That creamy, sweet, chewy, crunchy, salty mix. Literally can’t think of anything better. 🤩

Plus they’re:

• Gluten Free
• Dairy Free
• Vegan
• No Bake

Perfect to beat the heat this summer 🥵☀️💦 Oh, and they are SO easy to make! You can’t mess this one up!

Give it a try and let me know what you think!

𝗱𝗘𝗔𝗧𝘀 👇🏼

𝗡𝗼𝘂𝗴𝗮𝘁 𝗕𝗮𝘀𝗲 🍪
1/4c cashew butter
1/2c almond butter
1/2c coconut flour
3tbs maple syrup
1tsp vanilla powder

𝗦𝗮𝗹𝘁𝗲𝗱 𝗜𝗰𝗲 𝗖𝗿𝗲𝗮𝗺 𝗟𝗮𝘆𝗲𝗿 🍦
1 pint @so_delicious cashew milk ice cream in Salted Caramel Cluster, softened
1/2-1c roasted salted peanuts

𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗦𝗵𝗲𝗹𝗹 🍫
1 - 1 1/2c dark chocolate chips of your choice (use vegan chocolate if desired)

1. Mix nougat ingredients in a bowl. Line 8x8 pan with parchment paper and press into the bottom until even across the entire pan.

2. Spread softened ice cream over the cookie base.

3. Sprinkle with desired amount of peanuts. Press them down slightly. Freeze for 4 hours or overnight.

4. Pull out of freezer and set on a cutting board. Using a sharp knife, cut in half and then into desired number of bars.

5. Melt chocolate in a glass bowl in 30 second intervals in the microwave and stir until fully melted.

6. Using a spoon, spoon some melted chocolate over the bars. You can just coat the top or completely coat the bars. I found it easier to put a big spoonful on top and spread it.

7. Return to the freezer until completely hardened again.

8. Serve immediately out of the freezer or store for a few weeks.

⚠️ Full recipe will be loaded on the blog later today. www.thenutramom.com search “snickers”

Tuesday’s Affirmation: Everything I’m looking for can be found within me 🧘🏻‍♀️✨

Anyone else obsessed with Acai bowls? 🥥🫐🥣🙋🏻‍♀️

They are seriously yummy. But so expensive and loaded in sugar (without any balance of healthy protein or fats) so typically I’m left starving an hour later. 🥴

That’s why I went on a mission to create my own homemade version, secretly loaded in superfoods (duh! 😜)

I used Trader Joe’s Unsweetened frozen acai packets as the base + inspiration for the whole thing. Blended in some fruit + superfoods. Topped it with my homemade hemp seed granola (it’s so good it’s like crack) and extra fresh fruit and - viola! - healthy balanced Acai at home 🙌💜

Here’s the dEATs:
(Serves 2)
💜 1 unsweetened frozen acai packet
💜 1/2c unsweetened plant based yogurt (for creamy + gut health)
💜 1 frozen banana (creamy)
💜 1c frozen wild blueberries (more antioxidants than regular)
💜 2 tsp @fromthereserve Blue Spirulina (gut + brain health)
💜 1/4 cup @fromthereserve Marine Collagen (protein + skin + joint health)
💜 Splash almond milk (to blend)

Toppings:
💜 GF Homemade Hemp Seed Granola (link in bio for recipe)
💜 Drippy nut butter
💜 Diced fresh fruit
💜 Drizzle agave if you want yours extra sweet

Hit SAVE 🖐🏼, head to the link in my bio, or go to www.thenutramom.com and search “acai” and “granola”
(You won’t regret it!)

😎💪🏼 And if you are looking for some cool superfoods, head to @fromthereserve and use code “thenutramom15” for 15% off

Weekend Affirmation: I will celebrate small wins 🧘🏻‍♀️✨

Happy Friday!

🤍 Liz

Have you tried my 5 ingredient 𝙑𝙚𝙜𝙖𝙣 𝙎𝙝𝙤𝙧𝙩𝙗𝙧𝙚𝙖𝙙 𝘾𝙤𝙤𝙠𝙞𝙚𝙨 yet?

🍪 Almond Flour
🍪 Coconut Oil
🍪 Agave or Maple Syrup
🍪 Vanilla Extract or Bean Paste
🍪 Salt

They are so versatile! I’ve used them as an ice cream sandwich base, dipped them in coffee, dunked them in melted chocolate or crumbled them on smoothie bowls.

Full recipe link in bio or head to www.thenutramom.com and search for “shortbread”

My kids love them!

Mid-Week Affirmation: My life is a gift and I appreciate everything I have. 🧘🏻‍♀️✨

🤍 Liz

✨👑 ⓆⓊⒺⒺⓃ ⓄⒻ ⓉⒽⒺ ③Ⓞ ⓂⒾⓃⓊⓉⒺ ⓂⒺⒶⓁ 👸🏻✨

It’s summer so it’s the perfect time to make long elaborate meals for your family right? Nope. Nope. Nope. 🙅🏻‍♀️🤣💯

I am busy pretty much 7 days a week these days and that means I don’t want to spend all my free time in the kitchen cooking meals. I want something quick so I can be done with it and enjoy my family. Oh and I don’t want to shop for a million ingredients or heat up the house either.🥵🥴🤷🏻‍♀️

Soooooo... I’m posting all the quick oven-free recipes this summer and this one you’ve GOTTA TRY!

🥥🍤𝑷𝒂𝒍𝒆𝒐 𝑪𝒐𝒄𝒐𝒏𝒖𝒕 𝑺𝒉𝒓𝒊𝒎𝒑 𝒘𝒊𝒕𝒉 𝒉𝒐𝒏𝒆𝒚 𝒎𝒖𝒔𝒕𝒂𝒓𝒅 𝒅𝒊𝒑𝒑𝒊𝒏𝒈 𝒔𝒂𝒖𝒄𝒆 🍯✨

Things you’ll need:

Paleo Coconut Shrimp
🍤 Wild caught shrimp, peeled
🥚Eggs
🥥 Coconut flour
🥥 Shredded coconut
🥥 Coconut oil
🧂Salt

Honey Mustard Salad
🍯 Honey
💛 Yellow + Dijon mustard
🫒 High quality olive oil
🍚 Unseasoned rice wine vinegar
🥗 All the salad fixin’s (greens, shredded carrots, snap peas, whatever you like)

👩🏻‍🍳 Full recipe link in my bio or head to www.thenutramom.com and search “coconut shrimp”

Looking forward to a wonderful week.

Monday’s Affirmation: I let go of all that no longer serves me 🧘🏻‍♀️✨

🤍 Liz

#paleorecipes #paleocooking #paleomeals #30minutemeals #fasthealthydinners #weeknightdinnerideas #paleofood #glutenfreerecipes #glutenfreeliving #glutenfreedairyfree #paleofriendly #realfoodrecipes #cleaneating #holisticnutrition #getinmybelly #eatrealfood #foodblogger #momlife #paleolifestyle #glutenfreecooking #glutenfreeeats #paleoeats #glutenfreefoodie #paleofoodie #glutenfreefood #nutrition #organicfood #cleaneats

Looking for a festive frozen treat to make this summer? 🇺🇸😎

Then you’ve gotta try my patriotic
ⒻⓇⓄⓏⒺⓃ ⓎⓄⒼⓊⓇⓉ ⒷⒶⓇⓀ
❤️🤍💙❤️🤍💙❤️🤍💙

It’s so simple! And...

❤️ Gluten Free
🤍 Vegan
💙 Loaded in gut friendly probiotics

You could get fancy and make it with my instant pot coconut milk yogurt recipe 🥥🤩 or just keep it simple and pick up a tub of your favorite yogurt at the grocery store. I used @foragerproject Vanilla Bean Cashew Milk yogurt. Sprouts and Whole Foods carry it and it tastes so fresh! 👌🏼😍

Both recipes can be found by heading to the link in my bio or going to www.thenutramom.com and searching “yogurt”

But in all seriousness, it doesn’t need a recipe. 𝗔𝗻𝘆𝗼𝗻𝗲 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀!! 😉😘

Grab:

❤️ 24oz container of plant based vanilla yogurt
🤍 1 cup organic raspberries
💙 1 cup organic blueberries

1. Cover a baking sheet with parchment paper. Pour yogurt on parchment and spread evenly with a spoon until you have a thick layer.
2. Sprinkle with fresh fruit
3. Freeze overnight or until solid
4. Break or cut into pieces

BONUS POINTS if you serve it poolside 👙💦😎

We hit a major heat wave in Tucson this week at 115 degrees 🥵 and I am craving all things cold and frozen!!!

Weekend Affirmation: Balance, not perfection 🧘🏻‍♀️✨

Happy Friday friends!

🤍 Elizabeth

✨🅖🅞🅞🅓 🅜🅞🅞🅓 🅕🅞🅞🅓✨

You may have heard that 95% of serotonin is made in the gut, not the brain. But did you know it’s actually our healthy bacteria that is used to make the neurotransmitters which regulate our mood & emotions? Yup, the health of our gut microbiome is directly proportional to the health of our brains. This is what we call the gut + brain axis. 🧠

And that’s exactly why nutritional deficiencies are linked to almost every psychiatric disorder (not to mention autoimmune diseases, metabolic disorders & allergies.) Add chronic stress 😳 + a poor diet 🥴 and now you have leaky gut syndrome which is associated with low grade inflammation, depression and anxiety. 😬

But:

✨ Heal the gut, balance the body, heal the brain. ✨

Such a good reminder that what we eat directly affects how we feel. 🥰

So hit “SAVE” 🖐🏼 or head to the link in my bio and try my

🍒🍫 𝗦𝘂𝗽𝗲𝗿𝗳𝗼𝗼𝗱 𝗕𝗹𝗮𝗰𝗸 𝗙𝗼𝗿𝗲𝘀𝘁 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲 𝗕𝗼𝘄𝗹 🍫🍒 for a mega dose of taste-good-feel-good-gut-healthy-nutrition.

🍫 Benefits of Cacao:
• High in flavonoids, polyphenols & antioxidants
• Heart protective
• Improves insulin sensitivity
• Improves cognitive functioning
• Lowers inflammation
• Boosts alertness & energy
• Promotes feelings of contentment
• Aides in weight loss
• Fights cancer cells

💚 Benefits of Maca:
• Enhances libido
• Improves fertility in men
• Relieves menopausal symptoms in women
• Prevents bone loss in women
• Enhances mood
• Reduces anxiety
• Improves athletic performance
• Improves cognitive function
• May decrease prostate size in men with BPH

🍒 Benefits of Cherries:
• Anti-inflammatory
• Improves aerobic performance & recovery
• Improves heart health
• Reduces symptoms of arthritis & prevents gout
• Improves sleep quality

🍫🍒🥣 dEATs:
• @nuzest_usa Vanilla protein powder 👉🏼 code “thenutramom” saves
• 3tbs organic cacao powder
• 1/2c frozen riced cauliflower
• 1c almond milk
• 1c frozen cherries
• 1 frozen banana
• 2tbs maca powder

Toppings:
• Cherries
• Cashew butter
• Plant based yogurt
• Cacao nibs

Have a fantastic Friday friends!

Weekend Affirmation: I crave the foods I eat 🧘🏻‍♀️✨

Looking for the perfect healthy no bake dessert this summer?

I’ve gotcha covered with my super easy 🍈🥧 🅥🅔🅖🅐🅝 🅜🅘🅝🅘 🅚🅔🅨 🅛🅘🅜🅔 🅟🅘🅔🅢

I love the fresh taste of limes in the summer and these little snack size pies are loaded with fresh flavor. 🤩🤩🤩

🍈 Gluten Free
🍈 Grain Free
🍈 Refined Sugar Free
🍈 Paleo Friendly
🍈 Vegan

Plus they are no bake so they won’t heat up the kitchen. And they are made to keep in the freezer so you can grab one when that sweet tooth strikes. 😉

dEATs 👩🏻‍🍳:

Pie Crust 🥧
1 1/2 cup medjool dates
1 1/2 cup raw walnuts

Filling 🍈🥥
1 1/4 cup raw cashews
3/4 cup full fat coconut milk
1/4 cup coconut oil
12 key limes
1tbs lime zest
1/2 cup liquid agave

👉🏼 Full recipe link in my bio. Head to www.thenutramom.com and search “key lime” 🍈

I made these to celebrate my husband’s return from Germany and WOW were they a hit! 🤩

Monday Affirmation: I am in flow with my life 🧘🏻‍♀️✨

Having chickens in my backyard means constantly searching for new ways to eat eggs 🐔🥚💯.

Cue: 𝔹𝕣𝕖𝕒𝕜𝕗𝕒𝕤𝕥 𝕋𝕠𝕤𝕥𝕒𝕕𝕒𝕤 🍅🥑

They are so simple to make and start to finish you are looking at 15 minutes tops.

Full recipe link in my bio or search “tostadas” at www.thenutramom.com

Now eggs have gotten a bad rap over the years because of the cholesterol in their yolks 🥴 But I’m here to tell you it has been disproven many times over that cholesterol in eggs increases bad cholesterol in the blood.

In fact, eggs:

🥚 Raise good cholesterol
🥚 Are a good source of choline which is used to build cell membranes & assists in signaling molecules in the brain
🥚 Appear to change your LDL particles from small and dense (heart disease) to large and fluffy (healthy)
🥚 Contain the powerful antioxidants lute in & zeaxanthin which accumulate in the retina of the eye and help prevent cataracts and macular degeneration

* References can be found on blog, link in bio

Of course not all eggs are created equal. Factory farms raise chickens in small cages and shine artificial lights on them 365 days a year to get them to produce more eggs 😥 They are fed cheap highly inflammatory foods and that makes their eggs have poor nutritional value. Plus, some people believe the life and happiness of the animal directly impacts their life energy in the food we eat.

For all these reasons it’s best to buy from a local farmer (or friend like me) that feeds their chickens well, gives them access to roam and forage and supplements with fresh veggies and omega 3 enriched foods like flaxseeds.

Second choice would be organic pasture raised eggs from the store.

We vote with our money so just say no to conventional eggs. 🙅🏻‍♀️

Or, get yourself some baby chicks and have your own backyard breakfast factory 😂 I swear, it’s fun!

Ingredients to gather (Hit 𝗦𝗔𝗩𝗘 🖐🏼& swing back when you make your grocery list):

• 4 corn tortillas
• Avocado oil spray
• 2 avocados
• 1 bunch cilantro
• 2 tomatoes
• 1 onion
• 1 lime
• 1 can black beans
• cumin
• garlic powder
• salt
• 4 eggs
• Optional: kale for added greens

Weekend Affirmation: My well-being is my top priority 🧘🏻‍♀️✨

✨🍓𝗦𝘁𝗿𝗮𝘄𝗯𝗲𝗿𝗿𝘆 𝗦𝗵𝗼𝗿𝘁𝗰𝗮𝗸𝗲 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲𝘀 🍓✨

...loaded to the brim and topped with homemade coconut whipped cream 🥥, fresh strawberries🍓 and warm out of the oven paleo shortbread cookies🍪.

🍓 Plant Based
🍓 Paleo Friendly
🍓 Gluten & Dairy Free

Healthy protein + carbs + fat = a healthy balanced meal for the whole family (disguised as a dessert and just in time for Memorial Day Weekend!)

Hit “SAVE” 🖐🏼 and whip up this easy treat the next time your sweet tooth strikes. 🍓🤩✨

dEATS:

Strawberry Shortcake Smoothie:
🍓 2 scoops Nuzest Protein Powder in Wild Strawberry

👉🏼 Special Memorial Day Weekend Discount: 25% off all @nuzest_USA products using the link in my bio, good May 29th - June 1st 👈🏼

🍓 1 cup riced cauliflower
🍓 16 fresh strawberries
🍓 1 frozen banana
🍓 1 cup almond milk
🍓 1/2 tsp vanilla powder
🍓 Ice to thicken

Coconut Whipped Cream:
🥥 1 can coconut cream
🥥 1 tsp vanilla powder

Paleo Shortbread Cookies:
🍪 2 1/2 cups almond flour
🍪 1/3 cup coconut oil
🍪 1/2 cup agave
🍪 1tsp vanilla extract
🍪 pinch salt

Directions:
1. Let coconut cream can sit in fridge overnight. Scoop out the cream part, mix on high with vanilla until light and fluffy and keep in fridge.

2. Mix cookie ingredients and freeze an hour or so until firm. Roll into a log and slice, or drop by rounded 2tbs and flatten slightly. Bake at 350 degrees for 12-15min. Remove from cookie sheet immediately so they don’t stick and let cool.

3. Blend all smoothie ingredients and add ice to thicken if needed.

4. Serve smoothie with coconut whip, extra sliced strawberries and shortbread cookies to crumble or dip.

I’m headed to the mountains for a camping trip so I will be off the grid the next 5 days or so 🏕🌚✨Hope you all take some time to recharge too. 💫

Weekend affirmation: Everything I’m looking for can be found within me. 🧘🏻‍♀️✨

🍑✨Peaches & Cream Collagen Oatmeal ✨🍑

Anyone else love Quaker Peaches & Cream Instant Oatmeal as a kid? 🙋🏻‍♀️😋 Well you all know by now how much I love recreating healthy versions of my favorite childhood foods & that’s exactly what I did here using:

• Gluten Free Sprouted Oats
• Fresh Organic Peaches
• Almond milk
• Local Raw Honey
• @fromthereserve Marine Collagen Protein
• Chopped Raw Walnuts

Adding Marine Collagen is a simple way to help up the satisfaction factor, stabilize blood sugar, and give your hair/skin/nails a boost. It also boosts metabolism, muscle mass, liver, joint and bone health. Oh, and it’s flavorless. 🥳💪🏼 (LINK IN BIO: use code “thenutramom” to save 😉)

Healthy food doesn’t have to be complicated or boring. I made this in 10 minutes flat. ☺️

dEATS (serves 2):
2 peaches, chop 1 and slice the other
1/2 cup gluten free sprouted oats
1 cup almond milk
1tbs honey
1tbs unflavored collagen protein (I used @fromthereserve “thenutramom15” saves)
1/4c chopped walnuts

1. Cook oatmeal, chopped peaches and almond milk in a small sauce pan over medium heat. Stir. Bring to boil, cover, turn to low and cook 5-8 minutes until thick.

2. Stir in honey and collagen protein.

3. Serve in a bowl with sliced peaches and chopped walnuts on top. Add a little splash of almond milk to cool. Sprinkle with brown coconut sugar if you like yours extra sweet 🍑😋

Today’s affirmation: Today’s decisions shape tomorrow’s actions. ✨🧘🏻‍♀️

Happy Monday!

🤍 Elizabeth

P.S. (This recipe and others can also be found in my bio or at www.thenutramom.com)

My 🅵🅰🆅🅾🆁🅸🆃🅴 vegan dinner ever👇🏼👇🏼👇🏼

🔥CHICKPEA PIZZAS w ROASTED VEGGIES🔥

Whether you’re vegan, vegetarian, or just like delicious plant-based-nutrient-dense-food like me, you’re gonna wanna hit SAVE on this one. 😉

This 30 minute meal is #glutenfree, veggie loaded, nutrient dense, and completely versatile. I’ll give you my 2 favorite versions below.

👩🏻‍🍳 dEATs (serves 4):

🍕 Pizzas:
1 1/2c chickpea flour
2tbs olive oil + more for pan
@freshpressedoliveoilclub
1-2c water

🌱Spread:
@kitehillfoods chive flavored vegan cream cheese
or
Plain vegan cream cheese (mix in some chopped sun dried tomatoes for flavor)

🥕🌈 Roasted veggie combo:
Carrots and broccoli
or
Carrots and cabbage
Tossed in olive oil & sprinkled with salt

🥑Toppings:
Sliced avocado
Chopped cilantro

👩🏻‍🍳 To make the chickpea “pizzas”

1. In a large bowl mix 1 1/2c chickpea flour with 2tbs olive oil. Add water and wisk until it resembles a thick pancake batter.

2. Heat a pan over medium high heat with a few more tablespoons olive oil. Pour in 1/4 cup batter and cook like a pancake, flipping after golden brown on one side.

3. Meanwhile, cut, toss in oil & roast your veggies for 15-20 min in a 450 degree oven until browned.

4. Serve little pizzas with cream cheese spread on top, then top with roasted veggies, sliced avocado and sprinkle with chopped cilantro. Viola! 🤩

This is always on our weekly menu (we simply switch up the toppings to keep from getting bored.) They present more like a thick pancake but I call them pizzas and my kids devour them. #momhack 😂🙌

Happy Friday! I am headed to Phoenix for my daughter’s dance competition and looking forward to a little mother daughter time 🥰❤️💯

Weekend Affirmation: I am in flow with my life ✨🧘🏻‍♀️

Instead of your boring old cup of coffee in the morning ☕️🥱, try this ✨ADAPTOGENIC COFFEE & CREAM SMOOTHE BOWL✨

It tastes like dessert, but boosts your mood, fights stress, and balances hormones keeping you energized all day long! 🙌🥳💪🏼

Featuring these 4 adaptogenic mushrooms 👇🏼

🦁 Lion’s Mane: Best known for improving gut health, heart health and managing stress.

🍄 Chaga: Anti-aging & regulates blood pressure.

🍄 Reishi: For immune system support, anti-inflammatory & calming properties.

🍄 Cordyceps: Considered the longevity mushroom for its ability to improve stamina and athletic performance.

Ready to try it? Head to @fromthereserve to grab a bottle and use coupon code “thenutramom15” to save 📢🥳🥳 (Link in bio)

And don’t forget to hit “SAVE”🖐🏼 so you can come back and make this insanely delicious & energizing smoothie bowl anytime.

✨dEATs:
• 1 frozen banana
• 1c frozen riced cauliflower
• 2tbs coffee grinds (gives it that cookies & cream appearance)
• 2 scoops Nuzest vanilla protein powder
• 1c almond milk
• 1tsp @fromthereserve Energy & Mood Mushroom Blend

Blend well and sprinkle with cacao nibs & whole coffee beans if you’re a little extra like me 😉

Weekend Affirmation: I am unaffected by the judgement of others. 🧘🏻‍♀️✨

Happy Friday!

🤍 Elizabeth

#smoothiebowl #smoothierecipe #holisticnutrition #foodfreedom #intuitiveeating #healthychoice #healthyrecipes #plantbased #weightloss #paleorecipes #paleoliving #healthybreakfast #smoothielover #smoothiesofig #nutritiontips #weightlosstips #dietrebel #healthcoach

Making on repeat👇🏼👇🏼👇🏼

🍅😋 VEGGIE LOADED SLOPPY JOE BOWLS 😋🍅

A healthy makeover for this American favorite:

• Grass fed beef
• Sweetened with dates
• Overloaded in veggies (think chopped onion, bell peppers, zucchini + riced cauliflower)
• Family approved (this is my daughters #1 requested meal)
• Cooked in 30 minutes or less
• Delicious as leftovers 👇🏼

I served mine with some leftover mashed sweet potatoes 🍠 for all the comfort-food-feels but I also love it stuffed inside baked potatoes 🥔, inside gluten free hamburger buns 🍔, or next to roasted potatoes / butternut squash.

I added the full recipe on this post so you can hit SAVE for later 🙌☺️

👩🏻‍🍳 dEATs:

2lb grass fed ground beef
1 onion, diced
2 green bell peppers, diced
2 red bell peppers, diced
2 zucchini, diced
12oz riced cauliflower
15 Medjool dates
2 cans tomato sauce
2tbs tomato paste
1 Tbs Dijon mustard
1 Tbs Apple cider vinegar
2tsp garlic powder

1. Brown beef, onion & peppers in a large skillet. Add zucchini and cauliflower.
2. Soak dates in a cup of hot water for 5 min until soft.
3. Blend tomato sauce, dates and date water, mustard, vinegar and garlic powder in a blender to make the sauce. Pour into meat and veggie mixture.
4. Cook until veggies cooked through and flavors melded, 5 min or so.
5. Serve however you like.

My original recipe can be found at thenutramom.com search “Sloppy Joes” - (LINK IN BIO) The only difference here is I added a bag of cauliflower rice for some extra veggie power 💪🏼

🍅 Did you know 👇🏼

Tomato paste has 10x more lycopene than raw tomatoes?

In a German study, eating 3tbs of tomato paste a day was shown to produce 40% less sunburn when exposed to UV light.

While tomato paste has the highest concentration of lycopene, just cooking tomatoes 30 minutes can double the lycopene content and make it more bio-available (easier for your body to absorb.)

Moral of the story? Eat fresh and cooked tomatoes for a variety of nutrients. 🍅🍅🍅

This week I am focused on spring cleaning and reminding myself that simple living gives me more time, energy & freedom for the activities that enrich my life. 🧘🏻‍♀️✨

Happy Monday friends!

🤍 Elizabeth

Anyone else really love salads without lettuce? 🙋🏻‍♀️

As a kid I always loved chopped vegetables salads so I recreated one of my favorites. 🥗🥒🍅🫒

Vegetable Chopped Greek Salad:
💚 Cucumbers
❤️ Tomatoes
💜 Red bell peppers
🧡 Orange bell peppers
💙 Carrots
🤍 Artichoke hearts
🤎 Kalamata Olives
🖤 Black olives
💛 Garbanzo beans
🤍 Feta cheese

Salad dressing:
🫒 2 parts olive oil (hands down the best olive oil on the planet is from @freshpressedoliveoilclub where each batch is tested for its rich phytonutrient content.)
🍋 1 part lemon or red wine vinegar
🧂Salt + oregano to taste

Chop your veggies. Toss with garbanzo beans then with oil, vinegar, oregano and salt. Sprinkle with feta on top.👌🏼

👇🏼🌱 Easy Nutrition tip:

🍅 SMALL DEEP RED tomatoes have more lycopene, vitamin C & and overall antioxidant activity than large, yellow, gold or green tomatoes. Choose colored tomatoes for novelty, but small deep red ones for nutritional value.

🍅 Also, keep in mind, on non-organic farms, tomatoes are sprayed with herbicides, insecticides and plant growth regulators. All of these are toxic to the body, promote cancer in animal studies, interfere with reproduction, or contaminate the environment. For this reason, 🌱CHOOSE ORGANIC.

🍅 Store tomatoes at room temperature to preserve their flavor (anything below 50 degrees breaks down their flavor compounds.)

And that’s it! Simple lunch made in 10 minutes flat. 🥳

This week I have been focusing on more heart centered breathing to create healthy coherence in my heart. And to remind myself not to look for comfort in things that don’t satisfy. 🧘🏻‍♀️❤️

Have a beautiful Wednesday friends.

🤍 Elizabeth

👆🏼My favorite definition of health and the perfect reminder as we jump into the weekend.

Health is a journey of authenticity, listening to ourselves, connecting with others, with nature and with divine universal energy. It is a balanced body and a fulfilled soul. 🌱🧘🏻‍♀️✨

Certain things allow us to better experience the world around us 🌎. We need the basics of course: clean water, wholesome food, good quality air to breathe, movement, and spiritual connectedness. But we also need meaningful work, joyful play, loving relationships, community, a deep connection to nature including plants and animals, and access to healing when we are hurt.✨

Most of us think of being healthy as “diet and exercise” but it’s a much deeper journey friends.

Health is holistic 🌱. Body, mind and spirit. See your own bodily symptoms as warning signs. It’s not the problem in itself but tells us a problem exists. Suppressing such symptoms leads to chronic illness.

OK so where do I start?

✨Self awareness and self care✨

Start checking in:
• How does your food make you feel?
• How does exercise make you feel?
• Do you have high quality authentic relationships?
• Are you being your true self or are you looking for validation through others?
•Are you connecting with nature?
• Do you have a relationship with God?
• Are you living in the present moment or continually distracting yourself with food / social media / ect?

For us to be truly healthy it has to come from a heart centered place 🤍. We have to refuse to join the zombie apocalypse 🧟‍♀️ - the numb unfeeling crowd on autopilot.

The journey is not always easy, but I promise you it’s always worth it. 💫

Have a beautiful weekend friends.

🤍 Elizabeth

Where are my soup lovers at? 🙋🏻‍♀️

If you’re into Sweet + Spicy, you’ve got to try this easy recipe!

🌶🍠 SWEET POTATO CHIPOTLE SOUP 🌶🍠

I am trying to get in as many soup recipes as I can before it’s 2,000 degrees here 😆💯☀️🥵🌵

This recipe is plant based and I usually eat it as a light lunch, but if you’re looking to add protein for a little more blood sugar stabilization I would either replace the vegetable broth with bone broth + stir in some unflavored collagen protein at the end. I am loving From The Reserve Seafood Collagen right now. @fromthereserve “thenutramom15” saves 🥳

💙 Many blue zones (areas in the world with little modern diseases) eat plenty of tubers like sweet potatoes.

They have:

🍠 Slow releasing carbohydrates
🍠 Free radical fighting antioxidants
🍠 Studies showing they can improve the microbiota in your gut
🍠 Beta carotene for vision support
🍠 Immune system supporting and cancer fighting properties

🤓 A full linked list of references can always be found on my blog posts at the end. Check the link in my bio.

👩🏻‍🍳 Ingredients to gather:
Olive oil
Sweet onion
Sweet potatoes
Vegetable stock
Chipotle chile in adobo
Coconut milk
Salt
Sprouted pumpkin seeds (optional, for garnish)

For the full recipe head to my website and search “sweet potato soup” or just go here:

https://thenutramom.com/chipotle-sweet-potato-soup/

And don’t forget to swing back and let me know if you enjoyed it.☺️

Today’s affirmation: You crave the foods you eat. ✨

Happy Tuesday!

🤍 Elizabeth

#soup #souprecipe
#healthycomfortfood #paleocomfortfood #plantbasedrecipes #glutenfreecomfortfood #foodblogger #foodismedicine #organicfood #organicfoodie #healthycooking #familyapproved #paleodiet #healthychoice #holisticnutrition #healthymeals #eatinghealthy #healthyeats #healthymealsmadeeasy

🔥New recipe comin’ in hot just in time for the weekend 🔥🥳🙌

🍯✨PALEO FRIENDLY PISTACHIO HONEY BLONDIES ✨🍯 (link in bio)

Do you feel anxious or out of control when you eat sweets? 🍬🍭🍪🧁🥴

Do you diet all day just to binge at night and then curse yourself for having no willpower? 😩 Do you think about food all day or obsessively count every calorie you eat? 🥸 If you don’t eat perfectly do you think, screw it, might as well eat what I want and start again tomorrow? 😏 These are all signs that you may be deep inside the diet culture / restrict / binge / shame cycle. I’ve been there + it’s not fun.

Diet after diet, year after year, we continue to delude ourselves, going through the hope that the next diet will be THE ONE that works, only to be let down when we can’t stick to it. But I’m here to tell you there’s freedom on the other side of diet culture!!! 🤗🥳 There’s self acceptance and self love. 💓 And ironically, that’s the only real way to make sustainable changes anyway. 🙌

You see, self-discipline is not based on willpower. It is based on self-acceptance. Find your shame, address it + accept it. That’s when the magic happens.✨💯

Simple steps to start healing your relationship with food:
1. Recognize the problem.
2. Accept it.
3. Investigate what it’s trying to tell you. Meditation and journaling is a good place to start.
4. Fill the soul-need with something other than food.
5. Practice hunger directed eating. It may take some practice but our bodies are smart. Start trusting yours.
6. Eat balanced meals.
7. Check in and notice how food makes you feel. This was a big one for me. You see, good food makes you FEEL GOOD.

So now your ready to take on some healthy feel good desserts right? 💪🏼It took 3 tries to get these right but here they are and they are damn delicious.

Recipe link in bio or https://thenutramom.com/paleo-friendly-pistachio-honey-blondies/

I served mine with extra honey and pistachios on top. 🥳

Tip of the week: Your body isn’t hungry for calories, it’s hungry for nutrients. 🍓🍯🥦🫐

Happy Friday Friends!

🤍 Elizabeth

Hopping into Easter weekend with this bomb 🐰🥕CARROT CAKE SMOOTHIE BOWL 🥕🐰

👩🏻‍🍳🥕⚠️ Easy Nutrition Hack👇🏼

Did you know most phytonutrients in a carrot are concentrated in the outer third of the vegetable? It’s the plants natural defense mechanism. So by peeling carrots (or purchasing baby carrots which are already peeled) you are missing out on A LOT of the good stuff! To get the most nutrient density, buy whole carrots, give them a good scrub, and eat them with the outer later still attached 😎🥕. Bonus points if you pair it with a fat (beta carotene is more easily absorbed that way.)

I know, I know. I’m obsessed with all things carrot cake right now 🥕🍰😜. And if you want the flavor without the work, this recipe is for you (Thanks to all that save it to support me ☺️).

dEATs:
• 1 whole large carrot, washed & sliced (approx 1c)
• 1 banana, frozen
• 1-2 scoops @nuzest_usa Vanilla protein powder (discount code “thenutramom” saves you $$)
• 1/2c unsweetened almond milk
• 1/2 tsp Ceylon cinnamon (good for blood sugar control)
• 1/8 tsp nutmeg
• 1/8 tsp ginger

👉🏼 Blend until smooth

🤩 Toppings:
• Shredded coconut
• Chopped walnuts
• Raisins
• Unsweetened almond milk yogurt (seriously upgrades the whole dish)

I ate this for lunch and it was soooo filling and satisfying! 🥳

And to those that celebrate this Christian holiday, Happy Good Friday and early Easter! ✝️💓

🤍 Elizabeth

#carrotcakesmoothiebowl #nutritiontips #holistichealth #foodfreedom #intuitiveeating #easterrecipes #glutenfreerecipes #eatwellbewell #smoothierecipes #carrotcake #holisticnutrition

Celebrating Holy Week ✝️🤍 with this incredible

🥕🐰Healthy Carrot Cake Loaf🐰🥕

• Gluten Free
• Grain Free
• Reduced Sugar

Penelope, my 7-year-old-food-critic-in-training, said it’s the best thing she’s EVER tasted so you might want to go ahead and click SAVE on this one 😉

You get all the flavor without the blood sugar spike thanks to the combination of fat, protein and fiber 🥳🥳🥳

If eating dessert gives you anxiety, just remember, life is more vibrant and meaningful when you don’t obsess over food 24/7 ✨💯👌🏼

A healthy relationship with food is not about food restriction, dieting or counting calories. It’s not about eating a cookie and saying saying “I blew it” and then eating 10 more. It’s about building a positive relationship with your body, treating it well by being mindful of what you are putting in it, reflecting on how your food and movement makes you feel, and of course allowing treats within reason. ☺️❤️

Bring this to your Easter brunch celebration instead of the refined-industrialized-seed-oil-laden-inflammatory-crap you usually see at the grocery store. Healthy swaps are a great way to take care of your body while allowing yourself to celebrate with family and friends 🐰🤍🥕🥳.

Ingredients to gather:
• Eggs
• Coconut sugar
• Maple syrup (I used monk fruit sweetened @birchbenders )
• Coconut oil
• Vanilla extract
• Finely ground blanched almond flour
• Coconut flour
• Baking powder
• Cinnamon
• Nutmeg
• Cloves
• Carrots
• Walnuts
• Raisins
• Butter
• Cream cheese
• Powdered sugar (optional)

For the full recipe, head over to the LINK IN MY BIO or www.thenutramom.com and search “Healthy Carrot Cake” 🐰🥕🍰🥳

Feels good to get back into the groove of creating recipes. I had a lot of fun with this one. Have a wonderful week friends 😘

🤍 Elizabeth

#easterdesserts #carrotcake #easter2021 #sugaraddict #sugarcravings #healthydesserts #eatwell #realfood #paleotreats #healthytreats #paleoish #healthychoice #holisticnutritionist #foodfreedom #intuitiveeating

🤓 ImPoRtAnT LiFe HaCk: 👇🏼

Add frozen organic riced cauliflower in with your oats while cooking and no one will ever know they’re there. 🤫

Warming up my weekend with a cozy bowl of my 🥜🍪 PEANUT BUTTER COOKIE OATMEAL 🍪🥜,topped with melt-in-your-mouth caramelized bananas and toasted walnuts.

Turns out, if you put the word “cookie” at the end of your oatmeal dish, your kids think it’s dessert. 💁🏻‍♀️ And I’m not complaining. Don’t tell them it’s 1/2 veggies, loaded in joint and hair healthy collagen, and actually a fully balanced meal. 🤫🙌

Guaranteed to keep the whole fam full and satisfied for hours.

👩🏻‍🍳 dEATS:
Serves 2
1c Gluten free organic sprouted oats
1/2c-1c Organic riced cauliflower (frozen) Start slow, the more you add the more it will change the texture.
2c JOI almond milk prepared @addJOI (✅ discount link in bio 🥳)

Prepare as directed on oatmeal package over the stove, adding in cauliflower and adjusting liquid as needed.

Once cooked, stir in your flavoring.

🥜 Peanut Butter Cookie Flavor: (choose your favorite based combo on dietary preferences and add as much or as little as you like depending on how peanut buttery / sweet you want it)

1. Creamy peanut butter + organic brown coconut sugar + unflavored collagen powder (all natural)

2. Organic peanut butter powder +
maple syrup + unflavored vegan collagen builder @sunwarrior (plant based)

3. Peanut butter collagen @primalkitchenfoods + an extra scoop of peanut butter + low cal sweetener of choice (low sugar)

Top with 🍌 caramelized bananas (sliced and sautéed in butter or coconut oil), a handful of chopped walnuts and a pinch of salt 👌🏼.

This meal has protein, fiber, healthy fats & slow burning carbs. It’s literally the perfect meal, giving you stable energy for hours without the typical post breakfast sugar crash. ☺️

Who says you can’t have your cake and eat it too? #fridayvibes

#healthybreakfast #glutenfreefood #kidapproved #superfoods #glutenfreebreakfast #paleoish #healthychoice #healthyrecipes #breakfastrecipes #glutenfreerecipes #refinedsugarfree #holisticnutrition #eatgoodfood #familywellness #momlife #eatwell #weightloss #nutritiontips #militaryfamily

✨S I M P L I C I T Y✨

One thing this past year has taught me is how to better prioritize my time. Between working as an RN 🩺, homeschooling my kids 📚(distance learning was NOT working), hauling my daughter to extracurricular activities 6 days a week 👯‍♀️ and taking care of my hobby-farm 🐶🐔🐴, I found myself being pulled a million different directions and really struggling to carve out time for MYSELF. 😏

Things that have helped:

💚 Meditating for 10 minutes before the kids wake up while listening to chakra music (this is the #1 thing that keeps me centered and grounded throughout the day)
💚 Scheduling movement into my calendar
💚 Saying NO when needed to protect my energy and my time
💚 Organizing my home and decluttering to make clean up a breeze
💚 Letting go of toxic things and people in my life (so hard! but needed)
💚 Simplifying meals so that I don’t feel overwhelmed at meal time

I’ve been working hard to let go of unnecessary things in my life that aren’t adding value and focus on SIMPLICITY!! Let me tell you, there is such freedom in it!

Tomorrow I have friends flying into town for my belated birthday 🥳 and we always make some version of this mixed nut recipe together. It’s healthy, delicious, and so simple.

🌿Rosemary Roasted Nuts 🌿

4c raw mixed nuts
2-3tbs extra virgin olive oil
2-3tbs chopped fresh rosemary
Sea salt

Toss together on a baking sheet and roast in the oven at 350 degrees for 10 minutes. 🌿

And of course I can’t leave without fully appreciating the wonders of Rosemary 🤩:

🤸🏻‍♀️ Loaded in Maganese which is good for metabolism
🧬 Fights & protects against cancer
🦠 Supports your immune system
🧘🏻‍♀️ Reduces anxiety and stress
🧠 Improves memory
👁 Loaded in phytochemicals which improve eye health, regulate liver function and reduces the risk of asthma

Have a wonderful Wednesday friends!⭐️ And don’t forget, less is more ☺️

🤍 Elizabeth

#rosemary #poweredbtplants #paleosnacks #healthysnackideas #paleorecipes #healthyrecipes #vegansnackideas #cleaneats #eatclean #cleaneating #realfoodrecipes #familywellness #easysnackideas #foodfreedom #holisticnutrition #weightloss

S U G A R: friend or foe? 🍭🍦😬

Most of us that came from the diet culture 🙋🏻‍♀️ have a little fear surrounding sugar... and for good reason! It can spike our blood sugar, make us hungry, is 💯 addicting, and can be a catalyst for weight gain 😳

But that doesn’t mean we have to avoid it like the plague 🙅🏻‍♀️, load up on chemical laden toxic sugar substitutes 🧪 or go on a crazy sugar free diet 🤪 (which we all know doesn’t work and causes a rebound effect from feeling deprived. Not that I’ve there 🤣🥴)

Instead, I try to re-create clean versions of my favorite desserts so that I can enjoy them in moderation 💓 (without a side of brain fog, anxiety and fatigue.)

🤓📚⚠️ Did you know:

Studies found that eating fruit and nut bars did not cause people to gain weight despite the extra calories? That’s right, turns out nutrient dense food is not as fattening as the processed crap. 🥳🥳🥳

Inspired by this, I created my very own fruit and nut bar with the intention of having a fun & easy no bake dessert for my family. I tried to call them “superfood bars” but my kids kept calling them SUPER HERO BARS 🦸🏻‍♀️🤣🤷🏻‍♀️ and the name just stuck.

All you need is a good food processor, a few healthy ingredients and 10 minutes of your time. Max. Because you know that’s how I roll 😉💯🏃🏻‍♀️

And PS, these bars are loaded in nutrients 🤫

🔆 Flaxseeds lower blood pressure, can extend a woman’s cycle, lower breast and prostrate cancer risk & reduce BPH.

🔆 Sunflower seeds are high in tryptophan which increases serotonin in the brain and gut.

🔆 Walnut, hemp and chia seeds are loaded in antioxidants, omega-3’s, support healthy skin & aging, promote digestive health, boost energy, reduce symptoms of PMS and menopause and build stronger bones.

🔆 Dark chocolate is heart protective, improves insulin sensitivity, and increases blood flow to the brain.

Now you won’t get any of that from a Twix bar!!

Full recipe & references in my bio:

https://thenutramom.com/superhero-bars/

👩🏻‍🍳 You’ll Need 👇🏼

Walnuts
Chia seeds
Flaxseeds
Hemp seeds
Grated coconut
Sunflower seeds
Medjool dates
Coconut Oil
Dark chocolate
Cacao Nibs
Sea Salt

That’s it! Happy March friends!

☀️🍉 The secret to picking the PERFECT WATERMELON according to a watermelon farmer 🍉☀️

OK tell me the truth: is it too early to be talking about watermelons? 😆🥴 One of the benefits of living so close to the Arizona-Mexico border is extended produce seasons. And today we stopped by a local fruit stand that had watermelons for sale. 😮🥳

Now there’s nothing worse than getting ready to cut into a juicy ripe watermelon only to find it mushy or bland. 😏 Am I right?

Fortunately, our local farmer taught my daughter Penelope how to choose the perfect watermelon 🍉

🍉 👇🏼👇🏼👇🏼 🍉

1️⃣ Look for a dark green, firm, thick rind.
2️⃣ Check for soft spots. 🙅🏻‍♀️
3️⃣ Look for a large bright yellow spot. This is where the watermelon lays in the dirt. The bigger and brighter the spot the longer it was left to ripen on the vine which is a good indicator for sweetness.
4️⃣ Knock on it and make sure it sounds hollow. This ensures no mushy spots and it’s consistent throughout.

He gave us a guarantee or our money back. Thankfully it was not needed because this watermelon was PERFECT!

Bonus points if you have chickens to feed the rinds to (➡️ swipe) 🐓

And in case you missed it, check out 👇🏼

The Health Benefits of Watermelon:

🍉 Great for hydration as it’s 92% water
🍉 High in carotenoids, including beta-carotene and lycopene
🍉 High in Vitamin C which helps prevent cell damage
🍉 Has a plant compound called Cucurbitacin E which is anti-inflammatory, anti-cancer and helps with immune regulation
🍉 Protects against cardiovascular disease
🍉 Anti-inflammatory
🍉 Supports brain health
🍉 Citrulline, an amino acid in watermelon, may reduce muscle soreness and improve athletic performance
🍉 Good for skin and hair and may help protect against sunburn

If it’s not quite watermelon season where you live, save this post as a reminder for when summer rolls around ☀️🍉🥳

Have a beautiful weekend friends and let me know if I missed any pro watermelon picking tips. 💯

#watermelon #summeriscoming #holisitcnutrition #nutrientdense #realfood #glutenfreefinds #weightloss #goodmoodfood #eatwelllivewell #nutritionhacks #glutenfreefoodie #plantbasedtips

I know it’s been a while, but I wanted to let you know we are doing well and to wish you all a Very Happy Thanksgiving 🦃🥂🥧. My favorite dishes today were orange cranberry sauce, paleo stuffing and pomegranate Brussels sprouts salad. Oh, and pumpkin pie of course! 😻
.
.
.
.
.
#thanksgiving #givethanks #glutenfreeholidays

In case you missed it... this is my new O B S E S S I O N. Blueberry Vanilla Sprouted Oats 😋 It’s fast, filling and works for breakfast, lunch or dinner. 🥳🥳🥳
⠀⠀
⚠️ Why sprouted grains?
⠀⠀
🤓 Sprouting oats naturally breaks down phytates (which normally block vitamin and mineral absorption) so your body can absorb more of its amazing nutrients. Sprouted grains may also have a lower carb count and are considered easier to digest.
⠀⠀
In my book, that’s a YES YES YES!
⠀⠀
Super simple dEATS 👇🏼
⠀⠀
1/2c gluten free sprouted oats
1c water
1/2c organic frozen riced cauliflower (I promise you can’t even tell it’s in there!)
1/2c frozen wild blueberries
1 scoop @primalkitchenfoods collagen protein in vanilla coconut
1tbs raw almond, baruka or cashew butter
1tbs organic coconut sugar
1tbs hemp seeds
⠀⠀
Make your oatmeal over the stove. Add in frozen cauliflower at the end of cooking. Stir in the rest of your ingredients. Sprinkle the top with sugar and hemp seeds if desired. Then, quick, eat it before your kids find out! Just kidding... kind of. I learned the hard way to just make a triple batch 🤣😂
⠀⠀
It’s almost the weekend and I have the day off work so I’m feeling pretty fantastic 😁 How are you holding up??
.
.
.
.
.
#healthyfood #oatmealbowl #nutritiontips #glutenfreefood #paleoish #holisticnutrition

Did you know 👇🏼🤓🥜
⠀⠀
Studies show that women who eat peanut butter daily lower their heart disease risk by 50% 👊🏼
⠀⠀
Let me say it a little louder for the seats in the back 🗣 Peanut butter is healthy!!!
⠀⠀
Or is it?
⠀⠀
I spent most of my my life thinking peanut butter was junk food. Of course, the trans fat and sugar laden kind I ate as a kid was just that. And peanuts potentially carry aflatoxins, a cancer causing agent produced by mold that frequent grows on peanuts, corn and cottonseed. 🥴
⠀⠀
In fact, rodent studies indicate ingesting this mold increases their risk for liver cancer. 😬
⠀⠀
So is it safe to eat them? 🤔 Well in recent years, due to concerns over this exact problem, the FDA tightened its regulations on peanut butter so the amount of aflatoxins that are allowed are highly regulated. So products produced in the US are theoretically no longer a problem.
⠀⠀
But if you are worried about it, there are some compounds you can take to help mitigate any exposure you may have: chlorophyll (think spinach or algae), milk thistle, dandelion, and marshmallow root.
⠀⠀
As you can see I still eat peanut butter because it’s my favorite thing on the planet. 😋 I mean, I’m pretty sure I could live off of peanut butter 🥜, chocolate🍫 and wine🍷. 😂🤷🏻‍♀️ #justsayin
⠀⠀
And if I didn’t scare you away yet (😂 Sorry!) these super simple and perfectly chewy 🥜🍓PBJ BARS🍓🥜 have only a few simple ingredients: sprouted oats, peanut butter, coconut oil, strawberry jam, coconut sugar and peanuts.
⠀⠀
✨The recipe is saved to my stories for you to screenshot if you love peanut butter too ✨
⠀⠀
I’m taking them with me camping this weekend 🏕 (if they last that long.) ⠀⠀
Now you tell me, are you team peanut butter? Or team almond butter?
.
.
.
.
.
#peanutbutterforlife #campingrecipes #campingfood #holisticnutrition #healthysnacksforkids #peanutbutterlover #glutenfreerecipes #healthysnacks #plantbasedrecipes #nutritiontips ⠀⠀ ⠀⠀

☀️ Did you know 👇🏼
⠀⠀
Taking enzymes with a plant based protein powder significantly increases its absorption and bio availability? 🤓 In fact, just this one simple thing can give you a similar amino acid absorption as eating animal based protein. 💪🏼
⠀⠀
I personally use DoTerra Terrazymes which I find to be highly effective but there’s honestly lots of good ones out there. 😉
⠀⠀
And that’s exactly what I took before eating my 😍🍓🥣 MOOD BOOSTING SMOOTHIE BOWL 🥣🍓😍
⠀⠀
Loaded with mood boosting ingredients such as:
⠀⠀
Bananas: 🍌 For prebiotics
⠀⠀
Berries: 🍓 A diet rich in the antioxidants lowers your risk of depression by 39%
⠀⠀
@organifi 🍒 RED JUICE POWDER: Loaded in adaptogens to help manage stress and boost energy. (Use “thenutramom” for 15% off 🤙🏼)
⠀⠀
Almonds: 🌰 Heard of the gut brain axis? Well almonds, loaded in triptophan, help produce serotonin in the brain. Maybe that’s why eating nuts lowers your risk of depression by 23%
⠀⠀
Cacao Nibs: 🍫 have a cascade of compounds that promote feel good chemicals in the brain.
⠀⠀
Probiotic: 🥥 Serotonin is synthesized in the gut. A healthy mind starts in the stomach.
⠀⠀
Omega 3 Fatty Acids: 🐠 Touted as “antidepressants does the brain” Chia, hemp or algae are all great plant based sources. ⠀⠀
Get the full recipe and science behind the magic on TNM blog:
⠀⠀
https://thenutramom.com/mood-boosting-smothie-bowl/
⠀⠀
I hope you all had a lovely weekend. I got some much needed kid free time w the hubby 🥰, took the horses out on an early Sunday morning ride 🐎, and planned out our Memorial Day camping trip for next weekend 🏕
⠀⠀
Happy Monday Friends!
.
.
.
.
.
#healthybreakfast #glutenfreefood #kidapproved #smoothiebowl #goodmoodfood #superfoods #glutenfreebreakfast #paleoish #healthychoice #healthyrecipes #breakfastrecipes #plantbasednutrition #plantcentered #holisticnutrition #eatgoodfood #familywellness #eatwell #weightloss

I’m on an ice cream kick. I can’t help it. I got a little ice cream maker and I’m obsessed. Besides this 🍒 EASY 4 INGREDIENT HOMEMADE CHERRY CASHEW ICE CREAM 🍒 really hits the spot!!
⠀⠀
🍒 Plant Based
🍒 Dairy Free
🍒 Paleo Friendly
🍒 Nutrient Dense
🍒 Kid Approved
⠀⠀
⚠️ DID YOU KNOW ⚠️
⠀⠀
Cherries are loaded in melatonin which has been proven to help improve the quality of your sleep?
⠀⠀
Yup! So no guilt serving this to your kids right before bed 😴🙌
⠀⠀
Making this on the regular all summer long. Hows the weather where you are? Reaching ice cream weather yet?
⠀⠀
dEATs:
Organic raw cashews
Organic medjool dates
Organic frozen cherries
Organic vanilla powder
(Topped mine with organic frozen pomegranates and cacao nibs for fun!)
⠀⠀
Full recipe link in bio or below:
⠀⠀ https://thenutramom.com/easy-homemade-vegan-ice-cream/
⠀⠀
Things in Arizona are starting to open up and I don’t know about you but I’m pretty excited about it 🦋Happy Hump Day!
.
.
.
.
.
#homemadeicecream #sugarcravings #healthydesserts #eatwell #realfood #paleotreats #healthytreats #paleoish #plantbaseddesserts #wholefoodsdiet #holisticnutrition #vegandesserts #healthychoice