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  • Home
  • RECIPES
    • Paleo
    • AIP
    • Whole 30
    • Gluten Free
    • Detox
      • Liver Cleanse
    • Treats
      • Paleo Sweets
      • Vegan
      • Holiday
  • TOP 10 NUTRITION HACKS
  • SHOP MY FAVORITES
  • ABOUT ME
    • My Story
    • Nutrition Philosophy
    • Contact
    • Privacy Policy
The Nutramom

A food + wellness blog for the modern family

  • Paleo Vegan Artichoke Spinach Dip
    Dairy Free,  Detox,  Dinner,  Gluten Free,  Liver Cleanse,  Paleo,  Snacks,  Vegan,  Vegetarian,  Whole 30

    Paleo Aritchoke Spinach Dip with Twice Fried Plantains (GF/DF/V/Paleo)

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    I am in love with this paleo artichoke spinach dip recipe. I used cashew cream in place of mayonnaise and some nutritional yeast to give it a cheesy flavor. Instead of using chips or bread to dip it in, I made twice fried plantains which are also often called tostones in Latin America. If you haven’t tried them before, they are a MUST! The star of the show here is really the artichokes. Not only are they delicious, they are mega healthy. That’s why I added twice as many as most people do into my dip. Health Benefits of Artichokes Artichokes are part of the sunflower family and are actually a perennial thistle.…

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ABOUT ME

LIZ RENDON

Hi!ย  My name is Liz and I am the creator of The Nutramom, a place where busy moms can come to find REAL food recipes and talk REAL wellness.

Join the tribe!

@thenutramom

I hope you all had a warm and cozy Christmas filled with the love and magic of the season๐ŸŽ„๐ŸฆŒโœจ. 

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. ๐Ÿ˜‰๐Ÿค

๐—ง๐—ถ๐—ฝ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—ฝ๐—ผ๐˜€๐˜ ๐—ต๐—ผ๐—น๐—ถ๐—ฑ๐—ฎ๐˜† ๐—ณ๐—ผ๐—ผ๐—ฑ ๐—ด๐˜‚๐—ถ๐—น๐˜:
โ€ข Move your body
โ€ข Speak kindly to yourself
โ€ข Spend some time in prayer / meditation / gratitude
โ€ข Drink water
โ€ข Eat balanced meals
โ€ข Get out of your head and do something fun
โ€ข Wear comfortable clothing
โ€ข Listen to your body

What did I miss?

I am starting out our Sunday morning with this great big bowl of โœจแ–ดแ–‡แ‘ŒIT & แฏEGGIE แ‘ญแ–‡OTEIแ‘Ž Oแ—ฉTแ”•โœจ. Itโ€™s a fully balanced meal but feels warm and comforting for this cold and rainy day. ๐ŸŒง๐Ÿ“š๐Ÿฅฃ Plus, it only takes about 10 minutes to make and the kids love it too! ๐Ÿ™Œ

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. 

๐—ฃ๐—ผ๐˜€๐˜ ๐—ต๐—ผ๐—น๐—ถ๐—ฑ๐—ฎ๐˜† ๐—ฎ๐—ณ๐—ณ๐—ถ๐—ฟ๐—บ๐—ฎ๐˜๐—ถ๐—ผ๐—ป: May I take the joy of the holiday with me today and everyday. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
๐Ÿ…œ๐Ÿ…”๐Ÿ…ก๐Ÿ…ก๐Ÿ…จ ๐Ÿ…’๐Ÿ…—๐Ÿ…ก๐Ÿ…˜๐Ÿ…ข๐Ÿ…ฃ๐Ÿ…œ๐Ÿ…๐Ÿ…ข from my family to yours. ๐ŸŽ„๐ŸฆŒ๐ŸŽ…๐Ÿป๐Ÿฅ‚

And if you believe, may the love of Christ fill your hearts & homes today and always. โค๏ธ๐Ÿ’šโœ๏ธ๐Ÿค

#christmas #jesus #reasonfortheseason
Does Santa really want cookies for Christmas or would he rather have some homemade dairy free ๐Ÿ’ฅ๐—ฅ๐—ข๐—–๐—ž๐—ฌ ๐—ฅ๐—ข๐—”๐—— ๐—™๐—จ๐——๐—š๐—˜๐Ÿ’ฅ? ๐ŸŽ…๐Ÿป๐Ÿซ๐Ÿช๐Ÿค” You might want to mix it up for him this year. Just sayinโ€™ ๐Ÿ’๐Ÿปโ€โ™€๏ธ

This is a super easy recipe thatโ€™s great stored in the fridge for a week (if it lasts that long ๐Ÿ˜œ). My family doesnโ€™t tolerate milk or products well so this is made with coconut milk. ๐Ÿฅฅ๐ŸŒดThat being said, it is a little softer than traditional fudge so it wouldnโ€™t be a recipe youโ€™d want to ship to anyone unless you want them to open a goopy mess. ๐Ÿคช๐ŸŽ๐Ÿ˜‚

Itโ€™s delicious served cold & I have included adaptations for anyone low sugar or vegan. Perfect for the holidays! ๐ŸŽ„๐ŸŽ…๐Ÿป๐ŸฆŒโค๏ธ

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ ๐—ฑ๐—˜๐—”๐—ง๐˜€:
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.

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ๐—”๐—ฑ๐—ฎ๐—ฝ๐˜๐—ฎ๐˜๐—ถ๐—ผ๐—ป๐˜€:

๐ŸซFor a lower sugar version, try Lilys chocolate chips and omit the marshmallows

๐Ÿซ For a vegan version, try Enjoy Life vegan chocolate chips

๐Ÿฏ No maple syrup? Honey works too! 

๐—›๐—ผ๐—น๐—ถ๐—ฑ๐—ฎ๐˜† ๐—”๐—ณ๐—ณ๐—ถ๐—ฟ๐—บ๐—ฎ๐˜๐—ถ๐—ผ๐—ป: I will find joy in where I am ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
๐—”๐—ป๐˜†๐—ผ๐—ป๐—ฒ ๐—ฒ๐—น๐˜€๐—ฒ ๐—ฟ๐—ฒ๐—ฎ๐—น๐—น๐˜† ๐—ฏ๐—ฒ๐—ฒ๐—ป ๐—ด๐—ฒ๐˜๐˜๐—ถ๐—ป๐—ด ๐—ถ๐—ป๐˜๐—ผ ๐˜๐—ต๐—ฒ ๐—ต๐—ผ๐—น๐—ถ๐—ฑ๐—ฎ๐˜† ๐˜€๐—ฝ๐—ถ๐—ฟ๐—ถ๐˜ ๐˜๐—ต๐—ถ๐˜€ ๐˜†๐—ฒ๐—ฎ๐—ฟ? ๐ŸŽ…๐Ÿป๐ŸŽ๐ŸŽ„๐Ÿ™‹๐Ÿปโ€โ™€๏ธ Most years I rush through it and before I know it the whole thing is over ๐Ÿฅด. But this year I have been trying to be more intentional about really embracing beauty that comes with the Christmas season. โ„๏ธโ˜ƒ๏ธ๐Ÿค After all, ๐ŸŽถ Itโ€™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 โ€œNailed it!โ€ ๐Ÿ™Œ

Cue:

โ„‚๐•™๐•ฃ๐•š๐•ค๐•ฅ๐•ž๐•’๐•ค ๐•Š๐•ก๐•š๐•”๐•–๐•• โ„•๐•ฆ๐•ฅ๐•ค ๐ŸŽ…๐Ÿป๐ŸŽ„โ˜ƒ๏ธ

Hit โ€œsaveโ€ 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! ๐Ÿฅณ๐ŸŽโค๏ธ

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:
โ€ข Spray 2 baking sheets generously with avocado oil spray
โ€ข Preheat oven to 375โ„‰
โ€ข In a large bowl, mix all ingredients well
โ€ข Spread evenly in a single layer over both baking sheets
โ€ข Bake in the oven for 12-14 minutes, rotating pans halfway through
โ€ข Spread parchment paper out on your counter. Remove the nuts from the pans and break apart with a fork as they cool.
โ€ข 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. Thatโ€™s it!

Mid week affirmation: Here and now is where my power is ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
Whatโ€™s your favorite fall snack? ๐ŸŽ๐Ÿ‚๐Ÿงก๐ŸŽƒโœจ

Mine is definitely this super easy ๐Ÿ†‚๐Ÿ…ฐ๐Ÿ†„๐Ÿ†ƒ๐Ÿ…ด๐Ÿ…ด๐Ÿ…ณ ๐Ÿ…ฒ๐Ÿ…ธ๐Ÿ…ฝ๐Ÿ…ฝ๐Ÿ…ฐ๐Ÿ…ผ๐Ÿ…พ๐Ÿ…ฝ ๐Ÿ…ฐ๐Ÿ…ฟ๐Ÿ…ฟ๐Ÿ…ป๐Ÿ…ด ๐Ÿ††๐Ÿ†๐Ÿ…ด๐Ÿ…ฐ๐Ÿ†ƒ๐Ÿ…ท. Bringing it back on the menu because, even though itโ€™s still over 100 degrees here ๐Ÿฅต, itโ€™s September dammit. ๐Ÿ‚๐Ÿ™๐Ÿป๐Ÿ˜‚

Less than 10 minutes to make & NO added sugar (but so many nutrients ๐Ÿ™Œ)

โš ๏ธ 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. ๐Ÿ‘Œ๐Ÿผ๐ŸŽ

Hit save ๐Ÿ–๐Ÿผ & come back to this simple recipe anytime you are craving a fall treat (my kids love it too!)

๐ŸŽ Apple Wreath Recipe ๐ŸŽ 

(serves 2)

โ€ข 2 apples, cores & sliced
โ€ข 2tbs coconut oil
โ€ข 1tsp Ceylon cinnamon
โ€ข 2tbs creamy almond butter
โ€ข 1tbs coconut butter, melted slightly
โ€ข 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 โ€œappleโ€ ๐Ÿ˜‰

Mid week affirmation: The universe works on the principle of reciprocation. Whatever energy I send out, I will also receive. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

๐Ÿค Liz
#sponsored ๐—™๐—น๐—ฎ๐˜… ๐— ๐—ถ๐—น๐—ธ ๐—ผ๐—ฟ ๐—ข๐—ฎ๐˜ ๐— ๐—ถ๐—น๐—ธ?

Now you donโ€™t have to choose with @good_karma_foods new PLANTMILK ๐ŸŒฑ

Itโ€™s a whole new kind of milk made with the creaminess of oats, the nuttiness of flax seeds and the protein of peas. ๐Ÿ™Œ

โ€ข 5x the protein of almond milk
โ€ข 800mg plant based omega 3s
โ€ข Dairy free
โ€ข Comes sweetened or unsweetened
โ€ข Itโ€™s creamy, filling & delicious!!

Ready to try it? Head to GoodKarmaFoods.com and use code THENUTRAMOM50 for 50% off your order! ๐Ÿ™€๐Ÿฅณ๐Ÿ™Œ

My kids like to drink it plain but I also used it to make ๐Ÿชโœจ แ‘•แ•ผOแ‘•Oแ’ชแ—ฉTE แ‘•แ•ผIแ‘ญ แ‘•OOKIE แ‘ญแ–‡OTEIแ‘Ž Oแ—ฉTแ”• ๐Ÿชโœจ. Literally tastes just like grandmaโ€™s homemade chocolate chip cookies right out of the oven. ๐Ÿ˜‹๐Ÿ‘ต๐Ÿป๐Ÿช๐Ÿฅฐ Swipe to see โžก๏ธ

๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—–๐—ต๐—ถ๐—ฝ ๐—–๐—ผ๐—ผ๐—ธ๐—ถ๐—ฒ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ข๐—ฎ๐˜๐˜€ ๐Ÿช๐Ÿ’—๐Ÿช๐Ÿ’—
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 

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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. Youโ€™ve gotta try it!

Todayโ€™s mantra: Authenticity over perfection ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

#creamofthecrops #goodkarmapartner #oatmealrecipe #plantbasedrecipes #holistichealth #plantmilk #goodmoodfood #breakfastofchampions
๐•‹๐•–๐•’๐•ž โ„‚๐• ๐• ๐•œ๐•š๐•– ๐• ๐•ฃ ๐•‹๐•–๐•’๐•ž โ„‚๐• ๐• ๐•œ๐•š๐•– ๐”ป๐• ๐•ฆ๐•˜๐•™?

Iโ€™ve always loved the dough more than the cookie ๐Ÿ’ฏ๐Ÿฅด. As a kid I used to eat the dough and never even bother to make the cookies. ๐Ÿ˜‚๐Ÿ™ˆ If thatโ€™s you, give my ๐Ÿ…”๐Ÿ…“๐Ÿ…˜๐Ÿ…‘๐Ÿ…›๐Ÿ…” ๐Ÿ…’๐Ÿ…ž๐Ÿ…•๐Ÿ…•๐Ÿ…”๐Ÿ…” ๐Ÿ…’๐Ÿ…—๐Ÿ…˜๐Ÿ…Ÿ ๐Ÿ…’๐Ÿ…ž๐Ÿ…ž๐Ÿ…š๐Ÿ…˜๐Ÿ…” ๐Ÿ…“๐Ÿ…ž๐Ÿ…ค๐Ÿ…–๐Ÿ…— a try. Youโ€™ll love it!

โ€ข Chickpea Base
โ€ข High Protein
โ€ข Vegan
โ€ข Takes 5 minutes to make

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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 โ€œthenutramomโ€ saves)
1/3c vegan chocolate chips

๐Ÿ‘‰๐ŸผPlace all ingredients in a food processor and pulse until cookie dough forms. Mix in chocolate chips. Scoop. Serve. ๐Ÿ˜‹

Hit SAVE ๐Ÿ–๐Ÿผ & refer back anytime you need a healthy sweet treat.

Happy Friday Friends! Looking forward to a fun family filled weekend. โ˜บ๏ธ

Weekend affirmation: What you release, releases you ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

๐Ÿค Elizabeth
Sometimes breakfast is oatmeal. Sometimes itโ€™s donuts. Thatโ€™s what I call balance. ๐Ÿ’๐Ÿปโ€โ™€๏ธ

๐Ÿฉ๐Ÿฉ ๐•ฏ๐–”๐–š๐–‡๐–‘๐–Š ๐•ฎ๐–๐–”๐–ˆ๐–”๐–‘๐–†๐–™๐–Š ๐•ป๐–—๐–”๐–™๐–Š๐–Ž๐–“ ๐•ฏ๐–”๐–“๐–š๐–™๐–˜ ๐Ÿฉ๐Ÿฉ

Does it get any better than this?

Nope. ๐Ÿ˜†

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 thatโ€™s how I roll ๐Ÿ˜Ž

These bad boys are made with @nuzest_usa plant based protein powder. Itโ€™s one of the few protein powders that doesnโ€™t make my stomach bloated ๐Ÿฅณ. And thatโ€™s because itโ€™s sweetened with Thaumatin which is a protein found in a West African plant. No sugar alcohols that destroy your gut ๐Ÿ˜ƒ. They are having a ๐—–๐—ต๐—ฟ๐—ถ๐˜€๐˜๐—บ๐—ฎ๐˜€ ๐—ถ๐—ป ๐—๐˜‚๐—น๐˜† ๐—ฆ๐—ฎ๐—น๐—ฒ ๐ŸŽ…๐Ÿป๐ŸŽ„ right now and you can stock up for 25% off using the link in my bio (Good through Sunday August 1st) ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ Gather:

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

๐Ÿฉ Frosting:
Powdered Sugar
Butter
Almond Milk
Chocolate Chips
Sprinkles (Sprouts has ones that are dye free)

Full recipe is on www.thenutramom.com search โ€œprotein donutsโ€ (Also linked in my bio.)

Happy almost Friday!

Todayโ€™s Affirmation: My sensitivity is my strength ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

๐Ÿค Elizabeth

#donuts #proteindonuts #glutenfreerecipes #healthybreakfast #weightloss #paleorecipes #antidiet #intuitiveeating #donutsofinstagram #holistichealth #healthylifestyle #eatwell #foodfreedom #guthealthmatters #chocolatedonuts #nutritiontips #nutritionmatters #donutrecipes
This ๐Ÿ…‘๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ… ๐Ÿ…‘๐Ÿ…ก๐Ÿ…”๐Ÿ…๐Ÿ…“ ๐Ÿ…ž๐Ÿ…๐Ÿ…ฃ๐Ÿ…œ๐Ÿ…”๐Ÿ…๐Ÿ…› ๐ŸŒ๐Ÿž is literally half veggies and sweetened only with banana. Plus itโ€™s loaded in blood-sugar-stabilizing-protein and cinnamon to keep you full and energized that much longer. 

I promise you wonโ€™t miss the sugar. Using mashed fruit for sweetness is such a good hack!๐ŸŒ๐Ÿ‘๐Ÿฅญ๐Ÿซ

The perfect way to start my week after a long rainy weekend here in Tucson ๐ŸŒง

dEATs
๐ŸŒ 1/3 cup gluten free sprouted oats (Costco / Sprouts)
๐ŸŒ 3/4 cup water + more if needed
๐ŸŒ 1 cup organic frozen riced cauliflower (Costco)
๐ŸŒ 1 ripe banana, mashed with a fork
๐ŸŒ A few punches Ceylon cinnamon (โš ๏ธeasier on your liver than Cassia or Saigon)
๐ŸŒ 1 scoop vanilla protein powder (I used @nuzest_usa โ€œthenutramomโ€ saves ๐Ÿ˜‰) Also good with unflavored or vanilla collagen protein.
๐ŸŒ 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 โ€œIโ€™ll start tomorrow.โ€ ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
#sponsored Energize all day long with my ๐Ÿซ๐Ÿ“ BERRIES & CREAM SMOOTHIE ๐Ÿ“๐Ÿซ powered by Organifi Red Juice

โœจnow available at Sprouts!โœจ

Super excited not to have to wait for shipping anymore ๐Ÿ˜‚๐Ÿ˜‚๐Ÿฅณ๐Ÿฅณ #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.

Itโ€™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 ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ Itโ€™s the one whole food supplement I canโ€™t live without.

Youโ€™ve gotta try it!

Smoothie dEATs ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ

๐Ÿ“ 1c frozen mixed berries
๐Ÿซ 1/2c frozen riced cauliflower
๐Ÿฅฅ coconut milk until desired thickness reached. I used the pourable kind with only coconut & water as ingredients
๐Ÿ’ช๐Ÿผ 1 scoop of your favorite vanilla protein powder
๐Ÿ“ 1 scoop @organifi Red Juice

Blend and serve ๐Ÿ™Œ

Weekend Affirmation: We bring back everything we put into this world ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Have a Wonderful Friday Friends!

๐Ÿค Elizabeth
๐Ÿ…ฃ๐Ÿ…—๐Ÿ…๐Ÿ…˜ ๐Ÿ…Ÿ๐Ÿ…”๐Ÿ…๐Ÿ…๐Ÿ…ค๐Ÿ…ฃ ๐Ÿ…ข๐Ÿ…๐Ÿ…›๐Ÿ…๐Ÿ…“ on repeat over here ๐Ÿฅœ๐Ÿฅฌ๐Ÿ™Œ

Seriously, itโ€™s so good I canโ€™t stop making it.

๐Ÿฅ—Crunchy veggies
๐Ÿฅœ Sweet, salty and creamy peanut butter dressing
๐Ÿฅœ Peanuts for extra crunch

Perfection! ๐Ÿ‘Œ๐Ÿผ

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 thereโ€™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 itโ€™s not a problem.

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

๐ŸŒฑ Chlorophyll (greens, spinach, algae)
๐ŸŒฑ Milk thistle
๐ŸŒฑ Dandelion
๐ŸŒฑ Marshmallow root
 
And there are some surprising health benefits to eating peanuts too:

๐Ÿฅœ Reduced risk of heart disease
๐Ÿฅœ Anti-cancer properties
๐Ÿฅœ Prevents gallstones
๐Ÿฅœ Shown to aide in weight loss and prevent weight gain

โœจ References always listed at the end of each of my blog posts. Links in bio. Search โ€œThai peanutโ€
at www.thenutramom.com for the full recipe ๐Ÿ‘Œ๐Ÿผ

I obviously eat them ๐Ÿฅœ. Lifeโ€™s too short to live without peanut butter am I right?! ๐Ÿ˜‚๐Ÿคฃ๐Ÿคท๐Ÿปโ€โ™€๏ธ

Mid week affirmation:
Happiness is an inside job โœจ๐Ÿง˜๐Ÿปโ€โ™€๏ธ

Happy Wednesday friends!

๐Ÿค Elizabeth
โœจแ”•แ—ฉแ’ชTEแ—ช แ‘•แ—ฉแ–‡แ—ฉแ—ฐEแ’ช แ”•แ‘ŽIแ‘•KEแ–‡แ”• Iแ‘•E แ‘•แ–‡Eแ—ฉแ—ฐ แ—ทแ—ฉแ–‡แ”•โœจ

Youโ€™re gonna want to hit save ๐Ÿ–๐Ÿผon this one because these super easy no-bake-dessert-bars are literally the best tasting dessert Iโ€™ve ever made. I know itโ€™s a big claim but Iโ€™m standing by it. ๐Ÿ˜Ž๐Ÿ’ฏ๐Ÿ‘Š๐Ÿผ

Itโ€™s a chewy nougat base topped with a thick layer of salted caramel cashew milk ice cream ๐Ÿฆ, sprinkled with roasted salted peanuts ๐Ÿฅœ and slathered in a dark chocolate shell ๐Ÿซ. That creamy, sweet, chewy, crunchy, salty mix. Literally canโ€™t think of anything better. ๐Ÿคฉ

Plus theyโ€™re:

โ€ข Gluten Free
โ€ข Dairy Free
โ€ข Vegan
โ€ข No Bake

Perfect to beat the heat this summer ๐Ÿฅตโ˜€๏ธ๐Ÿ’ฆ Oh, and they are SO easy to make! You canโ€™t mess this one up!

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

๐—ฑ๐—˜๐—”๐—ง๐˜€ ๐Ÿ‘‡๐Ÿผ

๐—ก๐—ผ๐˜‚๐—ด๐—ฎ๐˜ ๐—•๐—ฎ๐˜€๐—ฒ ๐Ÿช
1/4c cashew butter
1/2c almond butter
1/2c coconut flour
3tbs maple syrup
1tsp vanilla powder
 
๐—ฆ๐—ฎ๐—น๐˜๐—ฒ๐—ฑ ๐—œ๐—ฐ๐—ฒ ๐—–๐—ฟ๐—ฒ๐—ฎ๐—บ ๐—Ÿ๐—ฎ๐˜†๐—ฒ๐—ฟ ๐Ÿฆ
 1 pint @so_delicious cashew milk ice cream in Salted Caramel Cluster, softened
1/2-1c roasted salted peanuts

๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—ฆ๐—ต๐—ฒ๐—น๐—น ๐Ÿซ
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. 

โš ๏ธ Full recipe will be loaded on the blog later today. www.thenutramom.com search โ€œsnickersโ€

Tuesdayโ€™s Affirmation: Everything Iโ€™m looking for can be found within me ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
Anyone else obsessed with Acai bowls? ๐Ÿฅฅ๐Ÿซ๐Ÿฅฃ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

They are seriously yummy. But so expensive and loaded in sugar (without any balance of healthy protein or fats) so typically Iโ€™m left starving an hour later. ๐Ÿฅด

Thatโ€™s why I went on a mission to create my own homemade version, secretly loaded in superfoods (duh! ๐Ÿ˜œ)

I used Trader Joeโ€™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 (itโ€™s so good itโ€™s like crack) and extra fresh fruit and - viola! - healthy balanced Acai at home ๐Ÿ™Œ๐Ÿ’œ

Hereโ€™s the dEATs:
(Serves 2)
๐Ÿ’œ 1 unsweetened frozen acai packet
๐Ÿ’œ 1/2c unsweetened plant based yogurt (for creamy + gut health)
๐Ÿ’œ 1 frozen banana (creamy)
๐Ÿ’œ 1c frozen wild blueberries (more antioxidants than regular)
๐Ÿ’œ 2 tsp @fromthereserve Blue Spirulina (gut + brain health)
๐Ÿ’œ 1/4 cup @fromthereserve Marine Collagen (protein + skin + joint health)
๐Ÿ’œ Splash almond milk (to blend)

Toppings:
๐Ÿ’œ GF Homemade Hemp Seed Granola (link in bio for recipe)
๐Ÿ’œ Drippy nut butter
๐Ÿ’œ Diced fresh fruit
๐Ÿ’œ Drizzle agave if you want yours extra sweet 

Hit SAVE ๐Ÿ–๐Ÿผ, head to the link in my bio,  or go to www.thenutramom.com and search โ€œacaiโ€ and โ€œgranolaโ€ 
(You wonโ€™t regret it!)

๐Ÿ˜Ž๐Ÿ’ช๐Ÿผ And if you are looking for some cool superfoods, head to @fromthereserve and use code โ€œthenutramom15โ€ for 15% off

Weekend Affirmation: I will celebrate small wins ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Happy Friday!

๐Ÿค Liz
Have you tried my 5 ingredient ๐™‘๐™š๐™œ๐™–๐™ฃ ๐™Ž๐™๐™ค๐™ง๐™ฉ๐™—๐™ง๐™š๐™–๐™™ ๐˜พ๐™ค๐™ค๐™ ๐™ž๐™š๐™จ yet?

๐Ÿช Almond Flour
๐Ÿช Coconut Oil
๐Ÿช Agave or Maple Syrup
๐Ÿช Vanilla Extract or Bean Paste
๐Ÿช Salt

They are so versatile! Iโ€™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 โ€œshortbreadโ€

My kids love them!

Mid-Week Affirmation: My life is a gift and I appreciate everything I have. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

๐Ÿค Liz
โœจ๐Ÿ‘‘ โ“†โ“Šโ’บโ’บโ“ƒ โ“„โ’ป โ“‰โ’ฝโ’บ โ‘ขโ“„ โ“‚โ’พโ“ƒโ“Šโ“‰โ’บ โ“‚โ’บโ’ถโ“ ๐Ÿ‘ธ๐Ÿปโœจ

Itโ€™s summer so itโ€™s the perfect time to make long elaborate meals for your family right? Nope. Nope. Nope. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ๐Ÿคฃ๐Ÿ’ฏ

I am busy pretty much 7 days a week these days and that means I donโ€™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 donโ€™t want to shop for a million ingredients or heat up the house either.๐Ÿฅต๐Ÿฅด๐Ÿคท๐Ÿปโ€โ™€๏ธ

Soooooo... Iโ€™m posting all the quick oven-free recipes this summer and this one youโ€™ve GOTTA TRY!

๐Ÿฅฅ๐Ÿค๐‘ท๐’‚๐’๐’†๐’ ๐‘ช๐’๐’„๐’๐’๐’–๐’• ๐‘บ๐’‰๐’“๐’Š๐’Ž๐’‘ ๐’˜๐’Š๐’•๐’‰ ๐’‰๐’๐’๐’†๐’š ๐’Ž๐’–๐’”๐’•๐’‚๐’“๐’… ๐’…๐’Š๐’‘๐’‘๐’Š๐’๐’ˆ ๐’”๐’‚๐’–๐’„๐’† ๐Ÿฏโœจ

Things youโ€™ll need:

Paleo Coconut Shrimp
๐Ÿค Wild caught shrimp, peeled
๐ŸฅšEggs
๐Ÿฅฅ Coconut flour
๐Ÿฅฅ Shredded coconut 
๐Ÿฅฅ Coconut oil
๐Ÿง‚Salt

Honey Mustard Salad
๐Ÿฏ Honey
๐Ÿ’› Yellow + Dijon mustard
๐Ÿซ’ High quality olive oil
๐Ÿš Unseasoned rice wine vinegar 
๐Ÿฅ— All the salad fixinโ€™s (greens, shredded carrots, snap peas, whatever you like)

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ Full recipe link in my bio or head to www.thenutramom.com and search โ€œcoconut shrimpโ€

Looking forward to a wonderful week.

Mondayโ€™s Affirmation: I let go of all that no longer serves me ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

๐Ÿค 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? ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ˜Ž

Then youโ€™ve gotta try my patriotic 
โ’ปโ“‡โ“„โ“โ’บโ“ƒ โ“Žโ“„โ’ผโ“Šโ“‡โ“‰ โ’ทโ’ถโ“‡โ“€
โค๏ธ๐Ÿค๐Ÿ’™โค๏ธ๐Ÿค๐Ÿ’™โค๏ธ๐Ÿค๐Ÿ’™

Itโ€™s so simple! And...

โค๏ธ Gluten Free
๐Ÿค Vegan
๐Ÿ’™ Loaded in gut friendly probiotics

You could get fancy and make it with my instant pot coconut milk yogurt recipe ๐Ÿฅฅ๐Ÿคฉ 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! ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜

Both recipes can be found by heading to the link in my bio or going to www.thenutramom.com and searching โ€œyogurtโ€

But in all seriousness, it doesnโ€™t need a recipe. ๐—”๐—ป๐˜†๐—ผ๐—ป๐—ฒ ๐—ฐ๐—ฎ๐—ป ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜๐—ต๐—ถ๐˜€!! ๐Ÿ˜‰๐Ÿ˜˜

Grab:

โค๏ธ 24oz container of plant based vanilla yogurt
๐Ÿค 1 cup organic raspberries
๐Ÿ’™ 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 ๐Ÿ‘™๐Ÿ’ฆ๐Ÿ˜Ž

We hit a major heat wave in Tucson this week at 115 degrees ๐Ÿฅต and I am craving all things cold and frozen!!!

Weekend Affirmation: Balance, not perfection ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Happy Friday friends!

๐Ÿค Elizabeth
โœจ๐Ÿ…–๐Ÿ…ž๐Ÿ…ž๐Ÿ…“ ๐Ÿ…œ๐Ÿ…ž๐Ÿ…ž๐Ÿ…“ ๐Ÿ…•๐Ÿ…ž๐Ÿ…ž๐Ÿ…“โœจ

You may have heard that 95% of serotonin is made in the gut, not the brain. But did you know itโ€™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. ๐Ÿง 

And thatโ€™s exactly why nutritional deficiencies are linked to almost every psychiatric disorder (not to mention autoimmune diseases, metabolic disorders & allergies.) Add chronic stress ๐Ÿ˜ณ + a poor diet ๐Ÿฅด and now you have leaky gut syndrome which is associated with low grade inflammation, depression and anxiety. ๐Ÿ˜ฌ

But:

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

Such a good reminder that what we eat directly affects how we feel. ๐Ÿฅฐ

So hit โ€œSAVEโ€ ๐Ÿ–๐Ÿผ or head to the link in my bio and try my

๐Ÿ’๐Ÿซ ๐—ฆ๐˜‚๐—ฝ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ผ๐—ฑ ๐—•๐—น๐—ฎ๐—ฐ๐—ธ ๐—™๐—ผ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฆ๐—บ๐—ผ๐—ผ๐˜๐—ต๐—ถ๐—ฒ ๐—•๐—ผ๐˜„๐—น ๐Ÿซ๐Ÿ’ for a mega dose of taste-good-feel-good-gut-healthy-nutrition.

๐Ÿซ Benefits of Cacao:
โ€ข High in flavonoids, polyphenols & antioxidants
โ€ข Heart protective
โ€ข Improves insulin sensitivity
โ€ข Improves cognitive functioning
โ€ข Lowers inflammation
โ€ข Boosts alertness & energy
โ€ข Promotes feelings of contentment
โ€ข Aides in weight loss
โ€ข Fights cancer cells

๐Ÿ’š Benefits of Maca:
โ€ข Enhances libido
โ€ข Improves fertility in men
โ€ข Relieves menopausal symptoms in women
โ€ข Prevents bone loss in women
โ€ข Enhances mood
โ€ข Reduces anxiety
โ€ข Improves athletic performance
โ€ข Improves cognitive function
โ€ข May decrease prostate size in men with BPH

๐Ÿ’ Benefits of Cherries:
โ€ข Anti-inflammatory
โ€ข Improves aerobic performance & recovery
โ€ข Improves heart health
โ€ข Reduces symptoms of arthritis & prevents gout
โ€ข Improves sleep quality

๐Ÿซ๐Ÿ’๐Ÿฅฃ dEATs:
โ€ข @nuzest_usa Vanilla protein powder ๐Ÿ‘‰๐Ÿผ code โ€œthenutramomโ€ saves
โ€ข 3tbs organic cacao powder
โ€ข 1/2c frozen riced cauliflower
โ€ข 1c almond milk
โ€ข 1c frozen cherries
โ€ข 1 frozen banana
โ€ข 2tbs maca powder

Toppings:
โ€ข Cherries
โ€ข Cashew butter
โ€ข Plant based yogurt
โ€ข Cacao nibs

Have a fantastic Friday friends!

Weekend Affirmation: I crave the foods I eat ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
Looking for the perfect healthy no bake dessert this summer?

Iโ€™ve gotcha covered with my super easy ๐Ÿˆ๐Ÿฅง ๐Ÿ…ฅ๐Ÿ…”๐Ÿ…–๐Ÿ…๐Ÿ… ๐Ÿ…œ๐Ÿ…˜๐Ÿ…๐Ÿ…˜ ๐Ÿ…š๐Ÿ…”๐Ÿ…จ ๐Ÿ…›๐Ÿ…˜๐Ÿ…œ๐Ÿ…” ๐Ÿ…Ÿ๐Ÿ…˜๐Ÿ…”๐Ÿ…ข 

I love the fresh taste of limes in the summer and these little snack size pies are loaded with fresh flavor. ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

๐Ÿˆ Gluten Free
๐Ÿˆ Grain Free
๐Ÿˆ Refined Sugar Free
๐Ÿˆ Paleo Friendly
๐Ÿˆ Vegan

Plus they are no bake so they wonโ€™t heat up the kitchen. And they are made to keep in the freezer so you can grab one when that sweet tooth strikes. ๐Ÿ˜‰

dEATs ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ:

Pie Crust ๐Ÿฅง
1 1/2 cup medjool dates
1 1/2 cup raw walnuts

Filling ๐Ÿˆ๐Ÿฅฅ
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

๐Ÿ‘‰๐Ÿผ Full recipe link in my bio. Head to www.thenutramom.com and search โ€œkey limeโ€ ๐Ÿˆ

I made these to celebrate my husbandโ€™s return from Germany and WOW were they a hit! ๐Ÿคฉ

Monday Affirmation: I am in flow with my life ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
Having chickens in my backyard means constantly searching for new ways to eat eggs ๐Ÿ”๐Ÿฅš๐Ÿ’ฏ.

Cue: ๐”น๐•ฃ๐•–๐•’๐•œ๐•—๐•’๐•ค๐•ฅ ๐•‹๐• ๐•ค๐•ฅ๐•’๐••๐•’๐•ค ๐Ÿ…๐Ÿฅ‘

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 โ€œtostadasโ€ at www.thenutramom.com

Now eggs have gotten a bad rap over the years because of the cholesterol in their yolks ๐Ÿฅด But Iโ€™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:

๐Ÿฅš Raise good cholesterol
๐Ÿฅš Are a good source of choline which is used to build cell membranes & assists in signaling molecules in the brain
๐Ÿฅš Appear to change your LDL particles from small and dense (heart disease) to large and fluffy (healthy)
๐Ÿฅš 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 ๐Ÿ˜ฅ 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 itโ€™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. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ

Or, get yourself some baby chicks and have your own backyard breakfast factory ๐Ÿ˜‚ I swear, itโ€™s fun!

Ingredients to gather (Hit ๐—ฆ๐—”๐—ฉ๐—˜ ๐Ÿ–๐Ÿผ& swing back when you make your grocery list): 

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

Weekend Affirmation: My well-being is my top priority ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
โœจ๐Ÿ“๐—ฆ๐˜๐—ฟ๐—ฎ๐˜„๐—ฏ๐—ฒ๐—ฟ๐—ฟ๐˜† ๐—ฆ๐—ต๐—ผ๐—ฟ๐˜๐—ฐ๐—ฎ๐—ธ๐—ฒ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ฆ๐—บ๐—ผ๐—ผ๐˜๐—ต๐—ถ๐—ฒ๐˜€ ๐Ÿ“โœจ

...loaded to the brim and topped with homemade coconut whipped cream ๐Ÿฅฅ, fresh strawberries๐Ÿ“ and warm out of the oven paleo shortbread cookies๐Ÿช.

๐Ÿ“ Plant Based
๐Ÿ“ Paleo Friendly
๐Ÿ“ 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 โ€œSAVEโ€ ๐Ÿ–๐Ÿผ and whip up this easy treat the next time your sweet tooth strikes. ๐Ÿ“๐Ÿคฉโœจ

dEATS:

Strawberry Shortcake Smoothie:
๐Ÿ“ 2 scoops Nuzest Protein Powder in Wild Strawberry

๐Ÿ‘‰๐Ÿผ Special Memorial Day Weekend Discount: 25% off all @nuzest_USA products using the link in my bio, good May 29th - June 1st ๐Ÿ‘ˆ๐Ÿผ

๐Ÿ“ 1 cup riced cauliflower
๐Ÿ“ 16 fresh strawberries
๐Ÿ“ 1 frozen banana
๐Ÿ“ 1 cup almond milk
๐Ÿ“ 1/2 tsp vanilla powder
๐Ÿ“ Ice to thicken

Coconut Whipped Cream:
๐Ÿฅฅ 1 can coconut cream
๐Ÿฅฅ 1 tsp vanilla powder

Paleo Shortbread Cookies:
๐Ÿช 2 1/2 cups almond flour
๐Ÿช 1/3 cup coconut oil
๐Ÿช 1/2 cup agave
๐Ÿช 1tsp vanilla extract
๐Ÿช 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 donโ€™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.

Iโ€™m headed to the mountains for a camping trip so I will be off the grid the next 5 days or so ๐Ÿ•๐ŸŒšโœจHope you all take some time to recharge too. ๐Ÿ’ซ

Weekend affirmation: Everything Iโ€™m looking for can be found within me. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ
๐Ÿ‘โœจPeaches & Cream Collagen Oatmeal โœจ๐Ÿ‘

Anyone else love Quaker Peaches & Cream Instant Oatmeal as a kid? ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ๐Ÿ˜‹ Well you all know by now how much I love recreating healthy versions of my favorite childhood foods & thatโ€™s exactly what I did here using:

โ€ข Gluten Free Sprouted Oats
โ€ข Fresh Organic Peaches
โ€ข Almond milk
โ€ข Local Raw Honey
โ€ข @fromthereserve Marine Collagen Protein
โ€ข 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 itโ€™s flavorless. ๐Ÿฅณ๐Ÿ’ช๐Ÿผ (LINK IN BIO: use code โ€œthenutramomโ€ to save ๐Ÿ˜‰)

Healthy food doesnโ€™t have to be complicated or boring. I made this in 10 minutes flat. โ˜บ๏ธ

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 โ€œthenutramom15โ€ 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 ๐Ÿ‘๐Ÿ˜‹

Todayโ€™s affirmation: Todayโ€™s decisions shape tomorrowโ€™s actions. โœจ๐Ÿง˜๐Ÿปโ€โ™€๏ธ

Happy Monday!

๐Ÿค Elizabeth

P.S. (This recipe and others can also be found in my bio or at www.thenutramom.com)
My ๐Ÿ…ต๐Ÿ…ฐ๐Ÿ†…๐Ÿ…พ๐Ÿ†๐Ÿ…ธ๐Ÿ†ƒ๐Ÿ…ด vegan dinner ever๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ

๐Ÿ”ฅCHICKPEA PIZZAS w ROASTED VEGGIES๐Ÿ”ฅ

Whether youโ€™re vegan, vegetarian, or just like delicious plant-based-nutrient-dense-food  like me, youโ€™re gonna wanna hit SAVE on this one. ๐Ÿ˜‰

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

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ dEATs (serves 4):

๐Ÿ• Pizzas:
1 1/2c chickpea flour
2tbs olive oil + more for pan
@freshpressedoliveoilclub
1-2c water

๐ŸŒฑSpread:
@kitehillfoods chive flavored vegan cream cheese 
or
Plain vegan cream cheese (mix in some chopped sun dried tomatoes for flavor)

๐Ÿฅ•๐ŸŒˆ Roasted veggie combo:
Carrots and broccoli
or
Carrots and cabbage
Tossed in olive oil & sprinkled with salt

๐Ÿฅ‘Toppings:
Sliced avocado
Chopped cilantro

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ To make the chickpea โ€œpizzasโ€

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! ๐Ÿคฉ

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 ๐Ÿ˜‚๐Ÿ™Œ

Happy Friday! I am headed to Phoenix for my daughterโ€™s dance competition and looking forward to a little mother daughter time ๐Ÿฅฐโค๏ธ๐Ÿ’ฏ

Weekend Affirmation: I am in flow with my life โœจ๐Ÿง˜๐Ÿปโ€โ™€๏ธ
Instead of your boring old cup of coffee in the morning โ˜•๏ธ๐Ÿฅฑ, try this โœจADAPTOGENIC COFFEE & CREAM SMOOTHE BOWLโœจ

It tastes like dessert, but boosts your mood, fights stress, and balances hormones keeping you energized all day long! ๐Ÿ™Œ๐Ÿฅณ๐Ÿ’ช๐Ÿผ

Featuring these 4 adaptogenic mushrooms ๐Ÿ‘‡๐Ÿผ

๐Ÿฆ Lionโ€™s Mane: Best known for improving gut health, heart health and managing stress.

๐Ÿ„ Chaga: Anti-aging & regulates blood pressure.

๐Ÿ„ Reishi: For immune system support, anti-inflammatory & calming properties.

๐Ÿ„ 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 โ€œthenutramom15โ€ to save ๐Ÿ“ข๐Ÿฅณ๐Ÿฅณ (Link in bio)

And donโ€™t forget to hit โ€œSAVEโ€๐Ÿ–๐Ÿผ so you can come back and make this insanely delicious & energizing smoothie bowl anytime.

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

Blend well and sprinkle with cacao nibs & whole coffee beans if youโ€™re a little extra like me ๐Ÿ˜‰

Weekend Affirmation: I am unaffected by the judgement of others. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Happy Friday!

๐Ÿค Elizabeth

 #smoothiebowl #smoothierecipe #holisticnutrition #foodfreedom #intuitiveeating #healthychoice #healthyrecipes #plantbased #weightloss #paleorecipes #paleoliving #healthybreakfast #smoothielover #smoothiesofig #nutritiontips #weightlosstips #dietrebel #healthcoach
Making on repeat๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ

๐Ÿ…๐Ÿ˜‹ VEGGIE LOADED SLOPPY JOE BOWLS ๐Ÿ˜‹๐Ÿ…

A healthy makeover for this American favorite:

โ€ข Grass fed beef
โ€ข Sweetened with dates
โ€ข Overloaded in veggies (think chopped onion, bell peppers, zucchini + riced cauliflower)
โ€ข Family approved (this is my daughters #1 requested meal)
โ€ข Cooked in 30 minutes or less
โ€ข Delicious as leftovers ๐Ÿ‘‡๐Ÿผ

I served mine with some leftover mashed sweet potatoes ๐Ÿ  for all the comfort-food-feels but I also love it stuffed inside baked potatoes ๐Ÿฅ”, inside gluten free hamburger buns ๐Ÿ”, or next to roasted potatoes / butternut squash.

I added the full recipe on this post so you can hit SAVE for later ๐Ÿ™Œโ˜บ๏ธ

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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 โ€œSloppy Joesโ€ - (LINK IN BIO) The only difference here is I added a bag of cauliflower rice for some extra veggie power ๐Ÿ’ช๐Ÿผ

๐Ÿ… Did you know ๐Ÿ‘‡๐Ÿผ

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. ๐Ÿ…๐Ÿ…๐Ÿ…

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. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Happy Monday friends!

๐Ÿค Elizabeth
Anyone else really love salads without lettuce? ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

As a kid I always loved chopped vegetables salads so I recreated one of my favorites. ๐Ÿฅ—๐Ÿฅ’๐Ÿ…๐Ÿซ’

Vegetable Chopped Greek Salad:
๐Ÿ’š Cucumbers
โค๏ธ Tomatoes
๐Ÿ’œ Red bell peppers
๐Ÿงก Orange bell peppers
๐Ÿ’™ Carrots
๐Ÿค Artichoke hearts
๐ŸคŽ Kalamata Olives
๐Ÿ–ค Black olives
๐Ÿ’› Garbanzo beans
๐Ÿค Feta cheese

Salad dressing:
๐Ÿซ’ 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.)
๐Ÿ‹ 1 part lemon or red wine vinegar
๐Ÿง‚Salt + oregano to taste

Chop your veggies. Toss with garbanzo beans then with oil, vinegar, oregano and salt. Sprinkle with feta on top.๐Ÿ‘Œ๐Ÿผ

 ๐Ÿ‘‡๐Ÿผ๐ŸŒฑ Easy Nutrition tip:

๐Ÿ… 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.

๐Ÿ… 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, ๐ŸŒฑCHOOSE ORGANIC. 

๐Ÿ… Store tomatoes at room temperature to preserve their flavor (anything below 50 degrees breaks down their flavor compounds.)

And thatโ€™s it! Simple lunch made in 10 minutes flat. ๐Ÿฅณ

 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 donโ€™t satisfy. ๐Ÿง˜๐Ÿปโ€โ™€๏ธโค๏ธ

Have a beautiful Wednesday friends.

๐Ÿค Elizabeth
๐Ÿ‘†๐ŸผMy 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. ๐ŸŒฑ๐Ÿง˜๐Ÿปโ€โ™€๏ธโœจ

Certain things allow us to better experience the world around us ๐ŸŒŽ. 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.โœจ

Most of us think of being healthy as โ€œdiet and exerciseโ€ but itโ€™s a much deeper journey friends.

Health is holistic ๐ŸŒฑ. Body, mind and spirit. See your own bodily symptoms as warning signs. Itโ€™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?

โœจSelf awareness and self careโœจ

Start checking in:
โ€ข How does your food make you feel?
โ€ข How does exercise make you feel?
โ€ข Do you have high quality authentic relationships?
โ€ข Are you being your true self or are you looking for validation through others?
โ€ขAre you connecting with nature?
โ€ข Do you have a relationship with God?
โ€ข 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 ๐Ÿค. We have to refuse to join the zombie apocalypse ๐ŸงŸโ€โ™€๏ธ - the numb unfeeling crowd on autopilot.

The journey is not always easy, but I promise you itโ€™s always worth it. ๐Ÿ’ซ

Have a beautiful weekend friends. 

๐Ÿค Elizabeth
Where are my soup lovers at? ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

If youโ€™re into Sweet + Spicy, youโ€™ve got to try this easy recipe!

๐ŸŒถ๐Ÿ  SWEET POTATO CHIPOTLE SOUP ๐ŸŒถ๐Ÿ 

I am trying to get in as many soup recipes as I can before itโ€™s 2,000 degrees here ๐Ÿ˜†๐Ÿ’ฏโ˜€๏ธ๐Ÿฅต๐ŸŒต

This recipe is plant based and I usually eat it as a light lunch, but if youโ€™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 โ€œthenutramom15โ€ saves ๐Ÿฅณ

๐Ÿ’™ Many blue zones (areas in the world with little modern diseases) eat plenty of tubers like sweet potatoes.

They have:

๐Ÿ  Slow releasing carbohydrates
๐Ÿ  Free radical fighting antioxidants
๐Ÿ  Studies showing they can improve the microbiota in your gut
๐Ÿ  Beta carotene for vision support
๐Ÿ  Immune system supporting and cancer fighting properties

๐Ÿค“ A full linked list of references can always be found on my blog posts at the end. Check the link in my bio.

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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 โ€œsweet potato soupโ€ or just go here:

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

And donโ€™t forget to swing back and let me know if you enjoyed it.โ˜บ๏ธ

Todayโ€™s affirmation: You crave the foods you eat. โœจ

Happy Tuesday!

๐Ÿค Elizabeth

#soup #souprecipe
 #healthycomfortfood #paleocomfortfood #plantbasedrecipes #glutenfreecomfortfood #foodblogger #foodismedicine #organicfood #organicfoodie #healthycooking #familyapproved #paleodiet #healthychoice #holisticnutrition #healthymeals #eatinghealthy #healthyeats #healthymealsmadeeasy
๐Ÿ”ฅNew recipe cominโ€™ in hot just in time for the weekend ๐Ÿ”ฅ๐Ÿฅณ๐Ÿ™Œ

๐ŸฏโœจPALEO FRIENDLY PISTACHIO HONEY BLONDIES โœจ๐Ÿฏ (link in bio)

Do you feel anxious or out of control when you eat sweets? ๐Ÿฌ๐Ÿญ๐Ÿช๐Ÿง๐Ÿฅด

Do you diet all day just to binge at night and then curse yourself for having no willpower? ๐Ÿ˜ฉ Do you think about food all day or obsessively count every calorie you eat? ๐Ÿฅธ If you donโ€™t eat perfectly do you think, screw it, might as well eat what I want and start again tomorrow? ๐Ÿ˜ These are all signs that you may be deep inside the diet culture / restrict / binge / shame cycle. Iโ€™ve been there + itโ€™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 canโ€™t stick to it. But Iโ€™m here to tell you thereโ€™s freedom on the other side of diet culture!!! ๐Ÿค—๐Ÿฅณ Thereโ€™s self acceptance and self love. ๐Ÿ’“ And ironically, thatโ€™s the only real way to make sustainable changes anyway. ๐Ÿ™Œ

You see, self-discipline is not based on willpower. It is based on self-acceptance. Find your shame, address it + accept it. Thatโ€™s when the magic happens.โœจ๐Ÿ’ฏ

Simple steps to start healing your relationship with food:
1. Recognize the problem.
2. Accept it.
3. Investigate what itโ€™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? ๐Ÿ’ช๐ŸผIt 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. ๐Ÿฅณ

Tip of the week: Your body isnโ€™t hungry for calories, itโ€™s hungry for nutrients. ๐Ÿ“๐Ÿฏ๐Ÿฅฆ๐Ÿซ

Happy Friday Friends!

๐Ÿค Elizabeth
Hopping into Easter weekend with this bomb ๐Ÿฐ๐Ÿฅ•CARROT CAKE SMOOTHIE BOWL ๐Ÿฅ•๐Ÿฐ

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ๐Ÿฅ•โš ๏ธ Easy Nutrition Hack๐Ÿ‘‡๐Ÿผ

Did you know most phytonutrients in a carrot are concentrated in the outer third of the vegetable? Itโ€™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 ๐Ÿ˜Ž๐Ÿฅ•. Bonus points if you pair it with a fat (beta carotene is more easily absorbed that way.)

I know, I know. Iโ€™m obsessed with all things carrot cake right now ๐Ÿฅ•๐Ÿฐ๐Ÿ˜œ. And if you want the flavor without the work, this recipe is for you (Thanks to all that save it to support me โ˜บ๏ธ).

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

๐Ÿ‘‰๐Ÿผ Blend until smooth

๐Ÿคฉ Toppings:
โ€ข Shredded coconut
โ€ข Chopped walnuts
โ€ข Raisins
โ€ข Unsweetened almond milk yogurt (seriously upgrades the whole dish)

I ate this for lunch and it was soooo filling and satisfying! ๐Ÿฅณ

And to those that celebrate this Christian holiday, Happy Good Friday and early Easter! โœ๏ธ๐Ÿ’“

๐Ÿค Elizabeth

 #carrotcakesmoothiebowl #nutritiontips #holistichealth #foodfreedom #intuitiveeating #easterrecipes #glutenfreerecipes #eatwellbewell #smoothierecipes #carrotcake #holisticnutrition
Celebrating Holy Week โœ๏ธ๐Ÿค with this incredible

๐Ÿฅ•๐ŸฐHealthy Carrot Cake Loaf๐Ÿฐ๐Ÿฅ•

โ€ข Gluten Free
โ€ข Grain Free
โ€ข Reduced Sugar

Penelope, my 7-year-old-food-critic-in-training, said itโ€™s the best thing sheโ€™s EVER tasted so you might want to go ahead and click SAVE on this one ๐Ÿ˜‰

You get all the flavor without the blood sugar spike thanks to the combination of fat, protein and fiber ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

If eating dessert gives you anxiety, just remember, life is more vibrant and meaningful when you donโ€™t obsess over food 24/7 โœจ๐Ÿ’ฏ๐Ÿ‘Œ๐Ÿผ

A healthy relationship with food is not about food restriction, dieting or counting calories. Itโ€™s not about eating a cookie and saying saying โ€œI blew itโ€ and then eating 10 more.  Itโ€™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. โ˜บ๏ธโค๏ธ

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 ๐Ÿฐ๐Ÿค๐Ÿฅ•๐Ÿฅณ.

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

For the full recipe, head over to the LINK IN MY BIO or www.thenutramom.com and search โ€œHealthy Carrot Cakeโ€ ๐Ÿฐ๐Ÿฅ•๐Ÿฐ๐Ÿฅณ

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 ๐Ÿ˜˜

๐Ÿค Elizabeth
 
 #easterdesserts #carrotcake #easter2021 #sugaraddict #sugarcravings #healthydesserts #eatwell #realfood #paleotreats #healthytreats #paleoish #healthychoice #holisticnutritionist #foodfreedom #intuitiveeating
๐Ÿค“ ImPoRtAnT LiFe HaCk: ๐Ÿ‘‡๐Ÿผ

Add frozen organic riced cauliflower in with your oats while cooking and no one will ever know theyโ€™re there. ๐Ÿคซ

Warming up my weekend with a cozy bowl of my ๐Ÿฅœ๐Ÿช PEANUT BUTTER COOKIE OATMEAL ๐Ÿช๐Ÿฅœ,topped with melt-in-your-mouth caramelized bananas and toasted walnuts.

Turns out, if you put the word โ€œcookieโ€ at the end of your oatmeal dish, your kids think itโ€™s dessert. ๐Ÿ’๐Ÿปโ€โ™€๏ธ And Iโ€™m not complaining. Donโ€™t tell them itโ€™s 1/2 veggies, loaded in joint and hair healthy collagen, and actually a fully balanced meal. ๐Ÿคซ๐Ÿ™Œ

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

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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 (โœ… discount link in bio ๐Ÿฅณ)

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

Once cooked, stir in your flavoring.

๐Ÿฅœ 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 ๐ŸŒ caramelized bananas (sliced and sautรฉed in butter or coconut oil), a handful of chopped walnuts and a pinch of salt ๐Ÿ‘Œ๐Ÿผ.

This meal has protein, fiber, healthy fats & slow burning carbs. Itโ€™s literally the perfect meal, giving you stable energy for hours without the typical post breakfast sugar crash. โ˜บ๏ธ

Who says you canโ€™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
๐Ÿ€ Happy St Patrickโ€™s Day!๐Ÿ€

No better way to celebrate the day-of-everything-green than with a refreshing matcha latte using my new FAVORITE product: #ad JOI ๐Ÿคฉ @addjoi

(Donโ€™t forget to SWIPE for the epic swirl ๐Ÿ˜)

If you havenโ€™t heard of it, listen up: Itโ€™s a shelf stable nutmilk with only one ingredient: almonds. Thatโ€™s it (compared to the Silk brand which has 14 ๐Ÿ˜ณ.) You blend it with water and use it however you want. No refrigeration. No soaking. No squeezing the pulp out with one of those messy nutmilk bags. Just a simple 30 seconds in the blender and you have milk that tastes like fresh almonds. Youโ€™ll never go back to store bought again. I promise.

Ready to grab a jar or 3? Head to the link in my bio or use the code โ€œthenutramomโ€ for 10% off. And donโ€™t forget to circle back and tell me what you think (Iโ€™m obsessed.)

Now back to the perfect matcha latte ๐Ÿต: I dissolved 2tsp @piquetea organic matcha with hot water and poured it through some ice to cool it.  Then slowly poured in about a cup of prepared JOI almond milk. Finish the whole thing off with your preferred sweetener (I like adding a little bit of local honey ๐Ÿฏ for the perfect morning pick-me-up.)

Why matcha? ๐Ÿต
โ€ข Energy without the jitters
โ€ข Improved focus, cognition & memory
โ€ข Boosts metabolism
โ€ข Heart and brain healthy
โ€ข Anti Inflammatory
โ€ข Improves complexion
โ€ข Detoxifying
โ€ข Slows cartilage destruction preventing arthritis

Meanwhile, the almond milk๐Ÿฅ›
โ€ข Boosts bone health
โ€ข Helps manage blood sugar
โ€ข Prevents oxidative damage to the body
โ€ข Helps manage weight
โ€ข Lowers cancer risk
โ€ข Lowers cholesterol

Plus the whole thing is delicious ๐Ÿ˜‹๐Ÿ’ฏ. I canโ€™t think of a better way to start my day. Happy St. Patrickโ€™s Day friends! I hope you all have some fun green themed food to enjoy today too ๐Ÿ˜‚๐Ÿ€๐Ÿฅณ 

#sharejoi #madewithjoi #addjoi #stpatricksday2021 #greenfood #plantbased #poweredbyplants #matchalatte #matchalover #drinkmatcha #eatgreen #foodfreedom #holisticnutrition #eatwell #healthyliving #weightlosstips #nutritiontips
โœจS I M P L I C I T Yโœจ

One thing this past year has taught me is how to better prioritize my time. Between working as an RN ๐Ÿฉบ, homeschooling my kids ๐Ÿ“š(distance learning was NOT working), hauling my daughter to extracurricular activities 6 days a week ๐Ÿ‘ฏโ€โ™€๏ธ and taking care of my hobby-farm ๐Ÿถ๐Ÿ”๐Ÿด, I found myself being pulled a million different directions and really struggling to carve out time for MYSELF. ๐Ÿ˜

Things that have helped:

๐Ÿ’š 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)
๐Ÿ’š Scheduling movement into my calendar
๐Ÿ’š Saying NO when needed to protect my energy and my time
๐Ÿ’š Organizing my home and decluttering to make clean up a breeze
๐Ÿ’š Letting go of toxic things and people in my life (so hard! but needed)
๐Ÿ’š Simplifying meals so that I donโ€™t feel overwhelmed at meal time

Iโ€™ve been working hard to let go of unnecessary things in my life that arenโ€™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 ๐Ÿฅณ and we always make some version of this mixed nut recipe together. Itโ€™s healthy, delicious, and so simple.

๐ŸŒฟRosemary Roasted Nuts ๐ŸŒฟ

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. ๐ŸŒฟ

And of course I canโ€™t leave without fully appreciating the wonders of Rosemary ๐Ÿคฉ:

๐Ÿคธ๐Ÿปโ€โ™€๏ธ Loaded in Maganese which is good for metabolism
๐Ÿงฌ Fights & protects against cancer
๐Ÿฆ  Supports your immune system
๐Ÿง˜๐Ÿปโ€โ™€๏ธ Reduces anxiety and stress
๐Ÿง  Improves memory
๐Ÿ‘ Loaded in phytochemicals which improve eye health, regulate liver function and reduces the risk of asthma

Have a wonderful Wednesday friends!โญ๏ธ And donโ€™t forget, less is more โ˜บ๏ธ

๐Ÿค 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? ๐Ÿญ๐Ÿฆ๐Ÿ˜ฌ

Most of us that came from the diet culture ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ have a little fear surrounding sugar... and for good reason! It can spike our blood sugar, make us hungry, is ๐Ÿ’ฏ addicting, and can be a catalyst for weight gain ๐Ÿ˜ณ

But that doesnโ€™t mean we have to avoid it like the plague ๐Ÿ™…๐Ÿปโ€โ™€๏ธ, load up on chemical laden toxic sugar substitutes ๐Ÿงช or go on a crazy sugar free diet ๐Ÿคช (which we all know doesnโ€™t work and causes a rebound effect from feeling deprived. Not that Iโ€™ve there ๐Ÿคฃ๐Ÿฅด)

Instead, I try to re-create clean versions of my favorite desserts so that I can enjoy them in moderation ๐Ÿ’“ (without a side of brain fog, anxiety and fatigue.)

๐Ÿค“๐Ÿ“šโš ๏ธ Did you know:

Studies found that eating fruit and nut bars did not cause people to gain weight despite the extra calories? Thatโ€™s right, turns out nutrient dense food is not as fattening as the processed crap. ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

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 โ€œsuperfood barsโ€ but my kids kept calling them SUPER HERO BARS ๐Ÿฆธ๐Ÿปโ€โ™€๏ธ๐Ÿคฃ๐Ÿคท๐Ÿปโ€โ™€๏ธ 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 thatโ€™s how I roll ๐Ÿ˜‰๐Ÿ’ฏ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

And PS, these bars are loaded in nutrients ๐Ÿคซ

๐Ÿ”† Flaxseeds lower blood pressure, can extend a womanโ€™s cycle, lower breast and prostrate cancer risk & reduce BPH.

๐Ÿ”† Sunflower seeds are high in tryptophan which increases serotonin in the brain and gut.

๐Ÿ”† Walnut, hemp and chia seeds are loaded in antioxidants, omega-3โ€™s, support healthy skin & aging, promote digestive health, boost energy, reduce symptoms of PMS and menopause and build stronger bones.

๐Ÿ”† Dark chocolate is heart protective, improves insulin sensitivity, and increases blood flow to the brain.

Now you wonโ€™t get any of that from a Twix bar!!

Full recipe & references in my bio:

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

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ Youโ€™ll Need ๐Ÿ‘‡๐Ÿผ

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

Thatโ€™s it! Happy March friends!
โ˜€๏ธ๐Ÿ‰ The secret to picking the PERFECT WATERMELON according to a watermelon farmer ๐Ÿ‰โ˜€๏ธ

OK tell me the truth: is it too early to be talking about watermelons? ๐Ÿ˜†๐Ÿฅด 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. ๐Ÿ˜ฎ๐Ÿฅณ

Now thereโ€™s nothing worse than getting ready to cut into a juicy ripe watermelon only to find it mushy or bland. ๐Ÿ˜ Am I right?

Fortunately, our local farmer taught my daughter Penelope how to choose the perfect watermelon ๐Ÿ‰

๐Ÿ‰ ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ ๐Ÿ‰

1๏ธโƒฃ Look for a dark green, firm, thick rind.
2๏ธโƒฃ Check for soft spots. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ
3๏ธโƒฃ 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.
4๏ธโƒฃ Knock on it and make sure it sounds hollow. This ensures no mushy spots and itโ€™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 (โžก๏ธ swipe) ๐Ÿ“

And in case you missed it, check out ๐Ÿ‘‡๐Ÿผ

The Health Benefits of Watermelon:

๐Ÿ‰ Great for hydration as itโ€™s 92% water
๐Ÿ‰ High in carotenoids, including beta-carotene and lycopene
๐Ÿ‰ High in Vitamin C which helps prevent cell damage
๐Ÿ‰ Has a plant compound called Cucurbitacin E which is anti-inflammatory, anti-cancer and helps with immune regulation
๐Ÿ‰ Protects against cardiovascular disease
๐Ÿ‰ Anti-inflammatory
๐Ÿ‰ Supports brain health
๐Ÿ‰ Citrulline, an amino acid in watermelon, may reduce muscle soreness and improve athletic performance
๐Ÿ‰ Good for skin and hair and may help protect against sunburn

If itโ€™s not quite watermelon season where you live, save this post as a reminder for when summer rolls around โ˜€๏ธ๐Ÿ‰๐Ÿฅณ

Have a beautiful weekend friends and let me know if I missed any pro watermelon picking tips. ๐Ÿ’ฏ

#watermelon #summeriscoming #holisitcnutrition #nutrientdense #realfood #glutenfreefinds #weightloss #goodmoodfood #eatwelllivewell #nutritionhacks #glutenfreefoodie #plantbasedtips
I know itโ€™s been a while, but I wanted to let you know we are doing well and to wish you all a Very Happy Thanksgiving ๐Ÿฆƒ๐Ÿฅ‚๐Ÿฅง. My favorite dishes today were orange cranberry sauce, paleo stuffing and pomegranate Brussels sprouts salad. Oh, and pumpkin pie of course! ๐Ÿ˜ป
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#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 ๐Ÿ˜‹ Itโ€™s fast, filling and works for breakfast, lunch or dinner. ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ
โ €โ €
โš ๏ธ Why sprouted grains?
โ €โ €
๐Ÿค“ 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.
โ €โ €
In my book, thatโ€™s a YES YES YES!
โ €โ €
Super simple dEATS ๐Ÿ‘‡๐Ÿผ
โ €โ €
1/2c gluten free sprouted oats
1c water
1/2c organic frozen riced cauliflower (I promise you canโ€™t even tell itโ€™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
โ €โ €
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 ๐Ÿคฃ๐Ÿ˜‚
โ €โ €
Itโ€™s almost the weekend and I have the day off work so Iโ€™m feeling pretty fantastic ๐Ÿ˜ How are you holding up??
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#healthyfood #oatmealbowl #nutritiontips #glutenfreefood #paleoish #holisticnutrition
Did you know ๐Ÿ‘‡๐Ÿผ๐Ÿค“๐Ÿฅœ
โ €โ €
Studies show that women who eat peanut butter daily lower their heart disease risk by 50% ๐Ÿ‘Š๐Ÿผ
โ €โ €
Let me say it a little louder for the seats in the back ๐Ÿ—ฃ Peanut butter is healthy!!!
โ €โ €
Or is it?
โ €โ €
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. ๐Ÿฅด
โ €โ €
In fact, rodent studies indicate ingesting this mold increases their risk for liver cancer. ๐Ÿ˜ฌ
โ €โ €
So is it safe to eat them? ๐Ÿค” 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.
โ €โ €
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.
โ €โ €
As you can see I still eat peanut butter because itโ€™s my favorite thing on the planet. ๐Ÿ˜‹ I mean, Iโ€™m pretty sure I could live off of peanut butter ๐Ÿฅœ, chocolate๐Ÿซ and wine๐Ÿท. ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™€๏ธ #justsayin
โ €โ €
And if I didnโ€™t scare you away yet (๐Ÿ˜‚ Sorry!) these super simple and perfectly chewy ๐Ÿฅœ๐Ÿ“PBJ BARS๐Ÿ“๐Ÿฅœ have only a few simple ingredients: sprouted oats, peanut butter, coconut oil, strawberry jam, coconut sugar and peanuts.
โ €โ €
โœจThe recipe is saved to my stories for you to screenshot if you love peanut butter too โœจ
โ €โ €
Iโ€™m taking them with me camping this weekend ๐Ÿ• (if they last that long.) โ €โ €
Now you tell me, are you team peanut butter? Or team almond butter?
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#peanutbutterforlife #campingrecipes #campingfood #holisticnutrition #healthysnacksforkids #peanutbutterlover #glutenfreerecipes #healthysnacks #plantbasedrecipes #nutritiontips โ €โ € โ €โ €
โ˜€๏ธ Did you know ๐Ÿ‘‡๐Ÿผ
โ €โ €
Taking enzymes with a plant based protein powder significantly increases its absorption and bio availability? ๐Ÿค“ In fact, just this one simple thing can give you a similar amino acid absorption as eating animal based protein. ๐Ÿ’ช๐Ÿผ
โ €โ €
I personally use DoTerra Terrazymes which I find to be highly effective but thereโ€™s honestly lots of good ones out there. ๐Ÿ˜‰
โ €โ €
And thatโ€™s exactly what I took before eating my ๐Ÿ˜๐Ÿ“๐Ÿฅฃ MOOD BOOSTING SMOOTHIE BOWL ๐Ÿฅฃ๐Ÿ“๐Ÿ˜
โ €โ €
Loaded with mood boosting ingredients such as:
โ €โ €
Bananas: ๐ŸŒ For prebiotics
โ €โ €
Berries: ๐Ÿ“ A diet rich in the antioxidants lowers your risk of depression by 39%
โ €โ €
@organifi ๐Ÿ’ RED JUICE POWDER: Loaded in adaptogens to help manage stress and boost energy. (Use โ€œthenutramomโ€ for 15% off ๐Ÿค™๐Ÿผ)
โ €โ €
Almonds: ๐ŸŒฐ Heard of the gut brain axis? Well almonds, loaded in triptophan, help produce serotonin in the brain. Maybe thatโ€™s why eating nuts lowers your risk of depression by 23%
โ €โ €
Cacao Nibs: ๐Ÿซ have a cascade of compounds that promote feel good chemicals in the brain.
โ €โ €
Probiotic: ๐Ÿฅฅ Serotonin is synthesized in the gut. A healthy mind starts in the stomach.
โ €โ €
Omega 3 Fatty Acids: ๐Ÿ  Touted as โ€œantidepressants does the brainโ€ Chia, hemp or algae are all great plant based sources. โ €โ €
Get the full recipe and science behind the magic on TNM blog:
โ €โ €
https://thenutramom.com/mood-boosting-smothie-bowl/
โ €โ €
I hope you all had a lovely weekend. I got some much needed kid free time w the hubby ๐Ÿฅฐ, took the horses out on an early Sunday morning ride ๐ŸŽ, and planned out our Memorial Day camping trip for next weekend ๐Ÿ•
โ €โ €
Happy Monday Friends!
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 #healthybreakfast #glutenfreefood #kidapproved #smoothiebowl #goodmoodfood #superfoods #glutenfreebreakfast #paleoish #healthychoice #healthyrecipes #breakfastrecipes #plantbasednutrition #plantcentered #holisticnutrition #eatgoodfood #familywellness #eatwell #weightloss
Iโ€™m on an ice cream kick. I canโ€™t help it. I got a little ice cream maker and Iโ€™m obsessed. Besides this ๐Ÿ’ EASY 4 INGREDIENT HOMEMADE CHERRY CASHEW ICE CREAM ๐Ÿ’ really hits the spot!!
โ €โ €
๐Ÿ’ Plant Based
๐Ÿ’ Dairy Free
๐Ÿ’ Paleo Friendly
๐Ÿ’ Nutrient Dense
๐Ÿ’ Kid Approved
โ €โ €
โš ๏ธ DID YOU KNOW โš ๏ธ
โ €โ €
Cherries are loaded in melatonin which has been proven to help improve the quality of your sleep?
โ €โ €
Yup! So no guilt serving this to your kids right before bed ๐Ÿ˜ด๐Ÿ™Œ
โ €โ €
Making this on the regular all summer long. Hows the weather where you are? Reaching ice cream weather yet?
โ €โ €
dEATs:
Organic raw cashews
Organic medjool dates
Organic frozen cherries
Organic vanilla powder
(Topped mine with organic frozen pomegranates and cacao nibs for fun!)
โ €โ €
Full recipe link in bio or below:
โ €โ € https://thenutramom.com/easy-homemade-vegan-ice-cream/
โ €โ €
Things in Arizona are starting to open up and I donโ€™t know about you but Iโ€™m pretty excited about it ๐Ÿฆ‹Happy Hump Day!
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 #homemadeicecream #sugarcravings #healthydesserts #eatwell #realfood #paleotreats #healthytreats #paleoish #plantbaseddesserts #wholefoodsdiet #holisticnutrition #vegandesserts #healthychoice

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