I've made the Almond Flour Blueberry Banana Muffins recipe a couple more times and still love that one, but wanted to try out a plain banana recipe this time around. This recipe below did not disappoint! Simple ingredients without a ton of flour, so these turned out very light tasting. Also, although it says banana nut, the only nuts the recipe calls for is almond butter. If you like a crunch I suppose you can top with nuts or just throw some into the batter. The recipe said it yields 12 muffins, but I ended up having enough batter for 18 muffins, which just means a serving is more like two. These turned out smelling and tasting delicious, and I'll definitely be making again soon! 

​Paleo Banana Nut Muffins
Ingredients:

• 4 bananas, mashed with a fork (the more ripe, the better)
• 4 eggs
• 1/2 cup almond butter
• 2 tbsp coconut oil, melted
• 1 tsp vanilla
• 1/2 cup coconut flour
• 2 tsp cinnamon
• 1/2 tsp nutmeg
• 1 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp salt

Directions:

1. Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.

Original recipe found here

Although these say almond flour I actually used some banana flour with these too. I stumbled upon it while I was at the store getting almond flour​ and figured what better recipe then banana muffins to try using banana flour with? I found it at Harris Teeter and it was actually WAY less expensive then almond flour. After some quick google searches, I decided not to totally substitute the almond flour, but instead used banana flour for 1/4 of the total flour called for. The exact measurements I used are indicated below if you want to see. The only other change I made to this recipe was using ghee instead of olive oil. I had both, but ghee sounded like it would go better with a muffin recipe. I've never had blueberries with my banana bread, but these turned out tasting amazing! They had all the banana taste to them with bites of blueberries that were absolutely delicious. Now these definitely weren't as sweet as your average banana bread, so if you are looking for that I would recommend increasing the maple syrup some. I personally enjoyed them just the way they were and will absolutely be making them again the next time our bananas go brown! 

Almond Flour Blueberry Banana Muffins
Ingredients:

• 3 bananas, mashed (about 1 cup)
• 2 large eggs
• 1/4 cup olive oil (I used ghee instead)
• 1/4 cup pure maple syrup
• 1 teaspoon vanilla extract
• 2 1/2 cups almond flour (I ended up doing 1.875 cups Almond Flour and .625 cups Banana Flour)
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 1 cup blueberries

Directions:

1. Preheat the oven to 350 degrees. Line a standard muffin pan with paper liners.
2. Mash the banana in a large bowl. Add the eggs, oil, maple syrup and vanilla and whisk until well combined.
3. Add the almond flour, then sprinkle the baking powder, baking soda and salt over the top. Whisk until well incorporated and no lumps remain, then gently fold in the blueberries.
4. Divide the batter evenly between the muffin cups and bake on the middle rack of the oven for 23-28 minutes, until lightly golden brown and set. Remove from heat and place on a wire rack. Let stand 10 minutes, then remove from the pan and cool completely.
5. Enjoy!

Notes:

• Muffins will keep at room temperature in an air tight container for 3 days. Place in the refrigerator to keep for up to one week, and reheat as needed.
• If blueberries aren't in season, use frozen blueberries, tossed in an additional tablespoon of almond flour.  Omit the blueberries for almond flour banana muffins.
• Almond flour blueberry muffins are also freezer friendly.

Original recipe found here

Although the picture looks more like a blueberry, this is most certainly a Cherry Crisp! A lighter, more simple, and vegan version of the Berry Crumble Bars recipe I posted earlier this year. If making this I do suggest using a 6" skillet or small baking dish - the 8x8 dish I used thinned the crisp out a little too much, in my opinion. Also, as the recipe suggests, topping with ice cream or coconut whipped cream would totally complete this treat. I enjoyed eating this after it was in the fridge because I found that it did not stay together when cutting it warm. This might be due to using the arrowroot powder instead of the tapioca flour though. I would just reheat the slice after I took it out of the fridge and enjoy it that way. Despite all the notes I have on this one, I really enjoyed having this throughout the week as a snack or after-dinner treat. I always prefer to have homemade treats instead of packaged ones, and with extra time at home due to COVID I was happy to finally try this delicious recipe out! Super simple, easy, and enjoyable!

​Cherry Crisp (Gluten Free, Paleo + Vegan)
Ingredients:

• 10 oz. dark cherries pitted and halved (I used fresh, but frozen can be used if fresh are unavailable)
• 1 tablespoon maple syrup
• 1 tablespoon tapioca flour (I used arrowroot powder)
• ½ teaspoon cinnamon

For the crisp

• ½ cup blanched almond flour
• ¼ cup flaked coconut chopped into bits
• 2 tablespoons maple syrup
• 2 tablespoons coconut oil softened (use refined for no coconut flavor)
• 2 tablespoons pecans chopped

Directions:

1. Preheat the oven to 350ºF. Lightly grease a 6” skillet or small baking dish with coconut oil.
2. In a medium mixing bowl, stir together the cherry halves, maple syrup, tapioca flour, and cinnamon. Pour into the prepared pan.
3. In the same bowl, combine the almond flour, flaked coconut, maple syrup, coconut oil, and pecans. Stir until the dry ingredients are completely moistened and then crumble evenly over the fruit.
4. Place on a baking sheet and bake for 35-40 minutes, until the fruit is bubbling and the topping is golden brown. Serve warm with ice cream or coconut whipped cream.

Original recipe found here

Tried this Berry Crumble Bar recipe this year for our NYE trip and it turned out delicious! I made one with all the berries (blue, black, red, and rasp) and another with strawberries, bananas, and peach. I prepped the filling a couple days before, then the crust and crumble were very easy to whip together the morning of breakfast. Not many ingredients whatsoever, paleo, gluten free, dairy free, and vegan, and still tastes amazing to all the people who like their gluten and dairy. It was kind of fun choosing which berries to use, and next time I'll definitely try another variation of fruits. Per the original recipe below, macros per 16 servings are 3.8g Protein, 5.6g Fat, and 18.6g Carbs. Add some eggs with this or any other protein source and you have a well-rounded delicious breakfast option. Let me know if you give this one a try! ​

Berry Crumble Bars
Ingredients:
Crust + Crumble

• 1 1/2 cups almond flour
• 1 cup rolled gluten free oats
• 1 tsp baking powder
• 1/2 tsp salt
• 1/2 cup maple syrup
• 1/3 cup almond butter

Filling

• 2 cups frozen berries (I did 1 cup each frozen raspberries + blueberries)
• 1 Tbsp lemon juice
• 2 Tbsp maple syrup
• 1/4 cup chia seeds (I ended up using ground chia seeds)

Directions:

1. Preheat oven to 350F and line an 8×8 baking pan with parchment paper or nonstick spray.
2. Warm berries, lemon juice, and maple syrup in a saucepan on medium heat.
3. Continually mash with a fork or potato masher until berries are bursting.
4. Turn off heat and add in chia seeds.
5. Stir and let cool completely, putting in fridge for 30 minutes, allowing the mixture to firm up.
6. In a bowl, combine almond flour, oats, baking powder and salt.
7. Add in maple syrup and almond butter and stir, feel free to use your hands to make sure everything is blended completely. You should be able to pinch the mixture and have it stick together.
8. Save a heaping 1/2 cup of dough to the side and flatten the rest into the 8×8 dish, pressing down firmly on the bottom. Set aside.
9. After jam has chilled in the fridge, pour berry filling over top of crust.
10. Sprinkle remainder of topping evenly over top of filling and bake for 35-40 minutes or until golden brown.
11. Let cool before cutting. 
12. Enjoy! Store in fridge.

Original recipe found here

I've been meaning to post about this one for a while now! I typically eat oatmeal for breakfast everyday, but there are times where I need to eat it on-the-go or at a super early time in the morning, and that's when these overnight oats really come in handy. I prefer to blend a scoop of protein powder in with my coconut milk before adding to the oats just to get protein into this meal. If you skip that option, then I do recommend pairing this with some type of protein in the morning! I personally like to add Trader Joe's salted almond butter and sometimes the whole banana, but that is just what I prefer. You can literally add whatever you enjoy to this mix - berries, seeds/nuts, etc. - and you can either eat it cold or heat it up in the morning if you prefer. For those who have a hard time prepping or eating breakfast in general, I recommend giving these overnight oats a try! It is extremely quick and easy to throw this breakfast together the night before, plus a perfect option for those with busy and hectic lives! It's awesome to have a delicious breakfast already prepared and ready to grab-and-go in the morning. Start your day right with these blueberry banana overnight oats and let me know how you like it!

​Blueberry Banana Overnight Oats
​Ingredients:

• 1/2 cup GF oats
• 1/2 cup coconut/almond milk
• 1 teaspoon vanilla
• 1/2 cup blueberries
• 1/2 banana, sliced
• 1 teaspoon chia seeds (optional)
• 1 teaspoon honey (optional)
• 1-2 Tbsp nut butter (optional)
• 1 scoop protein powder (optional, but blend with milk before adding to oats!)

Directions:

1. Add GF oats to your container of choice and pour in milk* and vanilla.
2. Add a layer of blueberries and then a layer of banana slices.
3. Top with chia seeds, drizzle of honey, and/or nut butter, if desired.
4. Place in fridge and enjoy in the morning or a few hours later!

Notes:
*If adding a scoop of protein powder, blend or mix in a shaker bottle with milk before adding to the container. 

Original recipe found here

I've been prepping my moms meals for over a year now with the goal to just help improve her overall health and quality of life. Well just like in my own nutrition journey, once you find your groove with one thing you never stop and live there satisfied. Instead, this is a point where you ask yourself, "how can I make this better?". Now I'm not looking for something drastic to implement, but rather just find one small thing to improve on. With my mom, it's easy to pack her lunch and dinner with vegetables, but breakfast is more difficult. I mean really, how many vegetables can I pack into egg muffins? I decided a Super Greens supplement was worth the try to get more nutrients into her diet. I personally enjoy the original version, but I purchased the berry one to hopefully mask the "green" taste. Unfortunately, even the flavored ones are super strong tasting, so I came up with the smoothie recipe below to help mask the taste and make it a delicious smoothie she enjoys each morning. Side note, I never tell her when I implement these nutrition changes (err experiments), so she has no idea I did this, and she didn't complain once! My mom is not one to hide her distaste for foods either, so this was a huge success and indicator that the smoothie was indeed delicious!

I'll probably continue to experiment with adding other nutritious ingredients like chia seeds, berries, spinach, or even some avocado. Just use the recipe below as an outline and swap ingredients for ones you know you enjoy! I love the Vanilla Nut Paleo Protein because it has a probiotic blend in it, but I have used both the Vanilla Nut and Double Chocolate in these smoothies. Note, the chocolate flavor does cover up the green color of the smoothie better, so I might do a combination of half and half in the future. As for the Amazing Grass Super Greens, the product is organic, vegan, and free of soy and sugar. The main ingredients include wheat grass, barley grass, spirulina, a blend of antioxidants, and a blend of digestive enzymes and probiotics. For the quality and price, I prefer using this brand, but there are a ton of other super green products out there to choose from. I typically will prep the recipe below and store in mason jars in the freezer. I recommend taking one out of the freezer and leaving in the refrigerator the night before to thaw out, or you can defrost it in the microwave for 5 minutes the morning of. For those interested, I also included a snapshot of the nutrition facts below with the ingredients that I used and indicated. Let me know if you try a version of this out and what you think!

Super Green Strawberry Banana Smoothie
(Servings: 5)
Ingredients:

• 1 Can of Coconut Milk** 
• 1 Cup Water
• 5 x ½ ripe frozen Bananas (or 2½ bananas, frozen)
• 10 oz bag frozen Strawberries
• 3 Tbsp Almond Butter (or your favorite nut butter)
• 4 Tbsp Flaxseed (I used this Golden Flaxseed) 
• 1 Tbsp Honey
• 5 scoops Protein Powder (I used this Paleo Protein)
• 5 scoops Super Greens (I use Berry)

Directions:

1. Add all the ingredients to your blender. Place the lid on and puree (use the “smoothie setting” if your blender has one) until smooth and desired consistency is reached.
2. Serve immediately, or portion into freezer safe canning jars and store in the freezer for later use.
3. Enjoy!​

**Canned coconut milk is more rich in flavor, but you can also use boxed coconut or almond milk if you prefer, just check the ingredient label for one with no unwanted additives and sweeteners.

Showing you guys how simple and easy it is to make a nutritious and delicious breakfast casserole for your week with very little prep on your part! My good friend makes these casseroles like every week for breakfast, and I never realized how much easier it was to just use pre-prepared frozen vegetables, so I am spreading the word. All you need to do is go to the store, pick out 1 lb of your favorite ground meat (I chose 365 Pork Breakfast Sausage), 2 bags of your favorite pre-prepared frozen vegetables (I chose Stahlbush Sweet Potatoes and Cascadian Farm Riced Cauliflower Blend - Bell Peppers & Onions), a carton of eggs, and unsweetened coconut or almond milk (I used So Delicious Coconut Milk Sugar Free Original). Only 5 ingredients, plus some spices! Next, take your frozen veggies out in the morning to thaw, or let them thaw out while you make your lunches for the week. When you're ready to make the casserole, just cook your 1 lb of meat on the stove top until done. Then, oil your casserole dish, and throw in your cooked meat with your frozen veggies. In a separate bowl, whisk the eggs, milk, and spices together, then pour over the meat and veggie mixture. Last, bake in the oven at 350 degrees for 45 minutes, and done! This casserole makes 6 servings, and with the specific ingredients that I used (mentioned above), each serving had 17g Fat, 13g Carbs, and 23g Protein.

Unsure about where to start with changing your health and lifestyle around? Setting aside 20 minutes of prep time to make a super easy breakfast casserole (like this one) is all I recommend for now! You now have a pre-made delicious and satisfying breakfast full of whole food sources to start your days for the next week. Pick ONE daily habit (or meal) to change, and implement! Only ONE! No need to do anything more until you have consistently implemented that ONE daily change overtime, and are confident you secured it's spot into your life. Focusing on less helps you achieve more. Reach out if you need help or have any questions! 

​Easy Paleo Breakfast Casserole
Ingredients:

• 1 pound Italian sausage or breakfast sausage (no added sugar)
  • (I  like to use Jones Dairy Farm Pork Sausage found in Wegman's frozen meat section, or 365 Pork Breakfast Sausage from Whole Foods) 
• 2 bags of Frozen Veggies (below is a list of my favorites):
  • ​Stahlbush Sweet Potatoes 
  • ​Stahlbush Colorful Sweet Potatoes 
  • Cascadian Farm Fire Roasted Sweet Potatoes
  • Cascadian Farm Root Vegetable Hashbrowns (Yukon Gold Potatoes, Carrots, & Sweet Potatoes)
  • Cascadian Farm Riced Cauliflower Blend (Bell Peppers & Onions)
  • Cascadian Farm Riced Cauliflower Blend (Roasted Sweet Potatoes & Kale)
  • Green Giant Riced Cauliflower 
  • Green Giant Riced Veggies Cauliflower & Sweet Potato 
  • Green Giant Riced Veggies Cauliflower with Lemon & Garlic
  • Green Giant Riced Veggies Cauliflower Medley
  • Green Giant Riced Veggies Cauliflower & Broccoli
• 8 eggs
• 1/2 cup coconut milk or almond milk (no added sugar) 
• salt and pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

Directions:

1. Take frozen bags of vegetables out of freezer to thaw.
2. Preheat oven to 350 degrees.
3. Cook and crumble sausage. Drain excess grease and set aside.
4. If your vegetables are still pretty frozen and you wish to cook them some first, throw some ghee or coconut oil in the skillet, and toss the vegetables until soft. However, if your vegetables have thawed out enough you can skip to the next step.
5. Grease a 9x13 casserole dish with ghee or coconut oil. Pour all vegetables and cooked sausage into the dish, and mix around evenly. 
6. In a bowl, whisk together eggs, milk, salt and pepper (a few shakes of each), garlic powder, and onion powder. Pour evenly over sausage mixture.
7. Bake for 45 minutes, or until eggs are cooked.

Inspired by this recipe here

Another breakfast casserole for my mom to enjoy all week long! This recipe was originally for egg muffins, but I changed it up some to make sure my mom was eating enough for breakfast. Plus, she is not a huge kale fan, so I added spinach and kale together, and even ran it all through the food processor to make it real tiny, so I can get her to eat more vegetables. It's like I am feeding a child or something ;-) just kidding, sort of, love you mom! Anyways, I followed the directions below, but instead of using a muffin pan, I filled the casserole dish. I greased the dish down with some ghee too, just to make sure that spinach and kale mixture tasted even yummier. This came out looking and smelling delicious, as these casseroles always do! I snuck a couple bites too and it really did taste some good. 

Sausage, Spinach, and Kale Breakfast Casserole
Ingredients:

• 1 pound berakfast sausage (find gluten free and sugar free if possible)
• 1-2 cups kale, roughly chopped 
• 6 oz bag baby spinach, roughly chopped
• 1 shallot, finely chopped (or onion)
• 10 eggs, scrambled, seasoned with salt and pepper
• salt
• pepper

Directions:

1. Preheat oven to 350.
2. Line a muffin pan with parchment paper liners or spray with oil and set aside.
3. In large pan over medium high heat, brown sausage until cooked through.
4. Reduce heat to medium. Remove sausage from pan, reserve about 1 tablespoon of the fat from the sausage to cook the shallot. If there is not enough fat from the sausage, add about 1 tablespoon of oil to the pan. Add the shallot and cook for a few minutes, until starting to soften, about 2 minutes.
5. Add the kale and a pinch of salt, carefully stir to mix with the shallot. Cook until kale is wilted down but still bright green, about five minutes. Remove from heat.
6. Evenly divide the shallot and kale mixture between the muffin liners, then top each with some sausage. Each muffin liner should be about halfway filled with the kale and sausage.
7. Pour the scrambled eggs into each muffin liner, evenly dividing between each. It is OK to fill them to the top, just be careful not to go over the edge.
8. Bake for 15-20 minutes, until the muffins are puffed up and set on top (they may be shiny, but will no longer be liquid).
9. Remove from oven and immediately remove from the muffin tin and cool on a wire rack.
10. Allow to cool completely before transferring to the refrigerator. Store in the refrigerator for up to five days.
11. To reheat, microwave for about 30 seconds.

Original recipe found here

This looked like a delicious and fun new casserole recipe to try out! This is a serving size for 6 per the original recipe, but I used a larger 9x13-inch casserole dish and increased the sauce some, which then gave me 8 servings. Since I used a larger casserole dish I used 10 eggs instead of 6 and also threw in a tiny bit of coconut milk to make sure the sauce covered the entire casserole. Other then that though, I made the recipe below as is and only had to bake it for 30 minutes since I used a larger dish. If you don't see white sweet potatoes at your local store you can just use a regular sweet potato. Also, I prefer to throw cubed sweet potatoes in the food processor to "shred" instead of using a shredder. That is just mush easier, in my opinion, and it doesn't leave my forearms sore. I made this for my mom's breakfast meal prep, so I only taste-tested a couple tiny bites, but those bites were tasty and sure made me wish I was eating this for breakfast all week! Let me know what you think if you give this one a try!

Whole30 Breakfast Lasagna 
Ingredients:
Base

• 2 1/4 cup white sweet potato shredded (about 1 medium potato)
• 1.50 cup spinach
• 1 small minced onion, sauteed
• 1 Tablespoon olive oil

Turkey Sausage

• 1.50 lb ground turkey
• 3 Tablespoon chili powder (I only used 1 1/2 Tbsp)
• 1.50 Tablespoon garlic powder
• 1.50 teaspoon sea salt
• 1.50 teaspoon olive oil

Sauce

• 6 large eggs (I increased to 10 eggs since I used a 9x13-inch casserole dish)
• 3 Tablespoon fresh sage chopped
• 3 Tablespoon fresh rosemary chopped
• 1/4 Teaspoon sea salt or to taste
• black pepper to taste

Directions:

1. Preheat oven to 350F. Lightly grease the bottom of a 8" by 5" casserole dish with olive oil (about 1 teaspoon).
2. To saute the onions, bring a skillet to medium heat and pour 1 Tablespoon of olive oil. Add chopped onions and cook for 5 to 7 minutes or until tender, stirring frequently with a wooden spoon or heatproof spatula.
3. Mix all ingredients for sausage together in a separate skillet (or same skillet as onions once the onions are done) and cook over medium heat for 8-10 minutes until cooked through (undercook slightly so it can finish cooking in lasagna).
4. Layer shredded white sweet potato, sautéed onion, spinach, and sausage into the casserole dish.
5. Beat eggs until smooth and mix in the herbs for the sauce. Pour eggs over the layered ingredients into the casserole dish.
6. Bake on 350F for about 50 minutes until baked through- when cooked, the middle of the casserole should spring back when you press your finger into the middle. **Note, if you use a larger 9x13-inch casserole dish like I did, this only needed to bake for 30 minutes. 

Original recipe found here