Vegan Banana Cake

Who doesn’t love a fresh, moist, gooey banana bread?!  This batter can be made in many different forms such as cake, waffles, and muffins. This recipe is gluten-free, and vegan! Trust me no know will know its vegan!

 

 

 

 

 

Recipe:

2 medium ripe bananas
( and extra to slice on top)
1/4 tsp salt
1 1/2 cups gluten free oats
1 tbsp coconut oil
1 flax egg – ( 1 tbsp ground flax to 3 tbsp water)
1 tsp vanilla extract
1 tbsp almond milk
1/4 cup 100% pure maple syrup
1/2 cup chocolate chips
1 tsp baking soda
1/2 cup apple sauce

Directions:

Grind oats in a food processor, then add remaining dry ingredients  and make sure its all incorporated. Then add the rest of the ingredients and mix until the bananas are fully mashed and the batter is well mixed. Then fold in chocolate chips, and any nuts you would like.  Spray a loaf pan and pour in batter and place in oven on 350* for 30 mins. Serve warm and enjoy!!! 🙂

Vegan Snickers Bar

Grab and Go snickers bars that are actually good for you?! Yep you heard right! Vegan snicker bars made with pure natural ingredients that will please everybody ! download.gif

 

IMG_4890.JPG

Recipe:
Base:
1/2 Cup almond butter
2 Tbsp Maple syrup
2 tbsp coconut flour
Caramel layer:
1/4 cup tahini paste
1/4 cup maple syrup
Top layer:
1/3 cup lightly salted or raw peanuts (shelled)
1 cup chocolate chips
1 tbsp coconut oil
Directions:
In a bowl add your base ingredients, almond butter, maple syrup and coconut flour and mix well. Once it forms a dough lay it flat onto a parchment paper lined rectangular dish or on a baking tray, and then let it set in the freezer. While the base layer is in the freezer, make your caramel sauce. In a small saucepan over medium heat add your maple syrup and tahini and stir until the caramel reduces and turns into a thick sauce. When its ready let it cool and pour it onto your base layer. Then sprinkle the peanuts and freeze again. For the top layer you want to melt good quality chocolate with coconut oil. Once the caramel layer is set in the freezer, add your melted chocolate and freeze again until the chocolate is set! When the chocolate is set, all you have to do is enjoy! For the best quality store in freezer!

Two Ingredient Taco Wraps

This recipe is one of my favorites because you can pair these wraps with any food combo and it will taste amazing! Did I mention there is only two ingredients, easy to prepare and these wraps are made in no time!

IMG_6643Recipe:
1 cup chickpea flour
1 cup water
1/4 tsp salt, paprika, turmeric,chili powder ( optional)

Directions:
In a large bowl add the chickpea flour and water. Whisk well until the flour and water are fully combined ( to prevent air bubbles). Then add your favorite spices to the batter. Once the batter is mixed  well, heat up a frying pan with some avocado oil.  Pour about a 1/4 cup of the batter in the hot pan and let it cook on each side for about 3 minutes until each side gets crispy and golden.
Then fill them with your favorite ingredients! I added mixed greens, roasted eggplant, roasted pepper, pickled onions, avocado and topped with tahini paste! Get creative and Enjoy! IMG_6642

Peanut Butter Chocolate Cups

One of my favorite combos is peanut butter and chocolate … let’s be real I think it might just be everyones!
Recreating the ordinary peanut butter cups by adding some collagen powder in them! So you get all the beneifits of the raw cacao powder plus the collagen it’s a win, win!
 IMG_7009
Recipe:
1/2 cup cacao powder
1/4 coconut oil
1 tbsp honey
1/2 tsp vanilla extract
Pinch of sea salt
Directions:
In a large mixing bowl add all the ingredients and whisk well until all the ingredients are incorporated. Once everything is mixed add the chocolate to any molds you like and freeze for 30 mins.
I made these Peanut butter cups by first using about 1/3 cup of peanut butter and adding about 1 1/2 Tbsp of collagen powder. Then I put a layer of chocolate on the bottom of the muffin mold then adding the peanut butter in the center ( or anything you’d like) and cover with more chocolate, then freeze for about 30 minutes and enjoy!!

 

Cinnamon Roasted Carrots

My favorite vegetable that I always enjoy eating is carrots.
They can be eaten raw with so many different types of dips and dressings. They can be sauteèd, pureed, steamed and even be made in sweet desserts!
This recipe is one of my favorite side dishes to make because you get the sweetness and savory flavors all in one! I also love making these carrots because it always honors my cravings for when I am craving something sweet and my life is all about listening to my cravings and honoring them with whole foods to keep my body healthy!
IMG_7616
Recipe:
5 medium size carrots, cut or leave whole
4 tbsp olive oil
1/2 tsp kosher salt
2 tsp cinnamon
1 tsp garlic powder
2 tbsp tahini paste
1 tbsp fresh parsley ( chopped)
Directions:
Clean and cut the carrots, and lay them flat on a baking tray. Coat the carrots in olive oil ( use more if needed) then sprinkle your spices on the carrots. Bake in the oven on 400*F for 45 mins until the carrots are fully cooked and crispy. Once the carrots are finished before serving drizzle tahini paste and garnish with fresh parsley. Enjoy!

HOW TO IMPROVE YOUR SLEEP

How To Improve Your Sleep – Tricks and tips to improve your sleep overtime.

Do you get enough sleep at night? Are you sleeping at the proper time? Proper sleep is critical for stress management, weight control and overall health. Inadequate sleep leads to decrease immunity, overeating, poor food choices and disruption in hormones.

Sleep is one of the main factors of having a healthy lifestyle and wellbeing. Getting the right amount of sleep at the proper times helps protect your health mentally and physically. While you sleep your body is working hard to support a healthy brain function, cleanse your liver and support developmental growth in children and teens. Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels.

SLEEP DEFICIENCY SIDE EFFECTS

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well. (https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why)

Sleep also helps you maintain healthy hormone balance especially with ghrelin, the hormone that makes you feel hungry and leptin the hormone that signals to your brain that you’re full. When you don’t get proper sleep these hormones can become imbalanced so the ghrelin hormone rises as the leptin hormone decreases.

For children and teens sleep is so important for supporting healthy growth and development. The hormone HGH is released by the brain into the bloodstream during sleep, and its release is part of the repair and restoration function of sleep. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults.

Another important reason for adequate amount of sleep is for your immune system. The immune system protects your body from any harmful substances that enter the body. During sleep the immune system replenishes itself, so if your body isn’t getting the rest it needs you might have trouble fighting infections.

 

DAILY STEPS TO TAKE TO GET THAT PROPER SLEEP

Going through life and stressful work days can lead to inadequate amounts of sleep due to stress and other factors. Practicing a few easy tricks will get your body into a sleep routine you deserve! Start by practicing a relaxing bedtime routine, start by detaching from all electronics. Electronics give off blue bright lighting that keeps your body awake, this can also make you stressed which can make it more difficult for you to fall or even stay asleep throughout the night. Daily exercise (Depending on the individual its recommended to workout during the early hours of your day instead of nighttime because working out during the night hours can cause sleeping troubles), hot bath and aromatherapy (lavender oil)  are also great stress relievers and can help you sleep well.

 

FOOD TO EAT TO IMPROVE YOUR SLEEP

Food can also play a role in getting that adequate amount sleep at night that your body needs.

  • Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock, says Keri Gans, a registered dietician.
  • Warm glass of milk can help you fall asleep because the milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin.
  • Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose gradually into the bloodstream. A 2007 study in the American Journal of Clinical Nutritionfound that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.
  • Bananas help promote sleep because they contain the natural muscle-relaxants magnesium and potassium.
  • Sweet potatoes are also a great food to help you sleep! Not only do they provide sleep-promoting complex carbohydrates, they also contain that muscle-relaxant potassium. Other good sources of potassium include regular potatoes.
  • Ashwagandha can help you get a good night rest by reducing stress. Ashwagandha cuts the amount of cortisol, (a hormone commonly released by the body during stressful situations) which helps your body relax and can promote a relaxing sleep during the nighttime.

 

FOODS TO AVOID BEFORE YOU SLEEP

Before you sleep you want to avoid caffeine, protein and fatty foods.

  • Chocolate contains not only calories, but caffeine, especially dark chocolate. Chocolate contains theobromine, another stimulant that can increase heart rate and sleeplessness.
  • Chicken or any type of protein is going to be counterproductive if consumed at night. “Digestion is supposed to slow by about 50% while you’re sleeping but if you eat a lot of protein, you digest more slowly,” explains Rosenberg. Instead of focusing on sleeping, your body is focusing on digesting.
  • Alcohol might make you pass out, but you will probably wake up sometime during your sleep dehydrated and feeling thirsty.
  • Spicy foods can produce a lot of stomach acid which can lead to heart burn and bloat that can disrupt your sleep
  • Fatty Foods digest slowly into your body which means your body will work hard to digest these foods before you sleep that can lead to discomfort and gas.

 

In conclusion, sleep is at the top of the fundamental pillars that compose a healthy lifestyle. It shouldn’t be neglected… If you have trouble sleeping, you should consult a specialist.