Health

Raw Paleo Chocolate Cheesecake Bars

This recipe is by far the most popular of my my recipes with everyone that tries it! Give it a go and let me know what you think! 🙂

Raw Paleo Chocolate Cheesecake

Ingredients

Crust

  • 1 cup gluten free, grain free granola I used BeeFree!
  • 2 T coconut oil

Cheesecake Filling

  • 1/4 cup cacao powder or cocoa powder
  • 1/2 cup coconut cream or 1 5.4 ounce can
  • 1/3 cup coconut oil
  • 3 T organic real maple syrup
  • 1 t vanilla extract
  • 1.5 cups raw cashews soaked overnight

Instructions

  1. Soak the raw cashews overnight in filtered water in a jar.

  2. Place the crust ingredients (grain-free granola and coconut oil) in a food processor and mix until crumbly.

  3. Line an 8x8 glass baking dish with parchment paper. Hint: Spray the glass dish with cooking spray first and this helps the parchment to stick to the bottom.

  4. Pour the crust into the pan and spread it to out to cover the bottom of the dish.

  5. Place the crust in the freezer while making the filling.

  6. In the morning, strain and rinse the nuts.

  7. Place the cashews along with the rest of the filling ingredients in a Vitamix (or a high powered blender) and mix until smooth.

  8. Pour the filling over the crust and spread it out evenly.

  9. Freeze for about 2 hours.

  10. When it is ready, take the cheesecake out of the freezer and let rest 5 minutes before serving!

Recipe Notes

Make sure to soak your cashews overnight the day before you want to make the recipe! You can choose to make the crust the night before too if you want but it is not necessary.

Farmer’s Hash

After popular request for this recipe, here it is! The perfect meal for the morning after Oktoberfest in Leavenworth ? It is pretty easy to make but it does require a lot of chopping so if you’re like me, you’ll recruit your significant other as a sous chef. Feel free to choose your favorite seasonal produce and mix it up!

Listed below is what I used:
Onions, bell peppers, parsnips, carrots, baby gold potatoes, leeks, zucchini, yellow squash, kale. Then I also heated up organic chicken sausage and corned beef and served them on the side. Lastly, we cooked up some over easy eggs to top off the hash! This breakfast is perfect for big groups because it makes tons of food and people can make their hash however they like- vegetarian or add their favorite meat!

How I did it:
Chopped up the carrots, parsnips, onions, peppers, and potatoes and sautéed them in an extra large pan with olive oil, salt, and pepper. Once they were almost cooked I added the chopped zucchini and the yellow squash to the mix and cooked for about five minutes. Next step was to add the kale for another five minutes. While the veggies were cooking I heated up the chopped up corned beef and chicken sausage. Then we fried the eggs! We served everything buffet style. It’s been a huge hit the past couple weekends and there’s usually leftovers for food prep for the week ? Save this one for later use! Happy Sunday y’all!

Roasted Pumpkin Seeds

 

Roasted Pumpkin Seeds

You know you are going to be carving pumpkins before Halloween, so take advantage of the extra seeds!

Ingredients

  • 2 cups Raw Pumpkin seeds

Instructions

  1. Separate out all of the seeds from your carved pumpkin and the wash them off with cold water in a strainer.

  2. Preheat the oven to 300 degrees.

  3. Spread the seeds out on a baking sheet and sprinkle with garlic powder and sea salt to taste. Pour about 2 T of avocado oil over the seeds and stir them up.

  4. When the seeds are spread evenly over the sheet, place them in the oven for about 1 hour and 20 minutes, stirring every 20 minutes.

  5. Seeds are done when they are completely dry and crunchy ?

Greek Turkey Burgers

I have been making this recipe since I was in college. It is always a hit with everyone and easy to make! Enjoy!

Laura's Greek Turkey Burgers

Delicious, Greek-style burgers! Paleo, gluten-free, dairy-free recipe that is sure to please the whole family!

Servings 4 people

Ingredients

  • 1 pkg ground turkey
  • 1/4 cup chopped onion
  • 1 T grass-fed butter or ghee
  • 1 t chopped garlic
  • 4 cups spinach leaves
  • 2 eggs
  • 1 T fresh or dried basil
  • 1 t fresh or dried oregan
  • 1/4 t sea salt
  • 1/4 T black pepper

Instructions

  1. Bring a large skillet to medium-high heat on the stove and melt butter. Add onion and garlic and, stirring often, cook until softened, about 4 minutes.

  2. Add spinach to the skillet with onion and garlic. Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 – 5 minutes.

  3. Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion-spinach mixture with paper towels. Set aside.

  4. In a large bowl, combine turkey, eggs, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies to the bowl. Using your hands, mix until uniform.

  5. Evenly divide turkey mixture and firmly form into four patties. (Cover and refrigerate if not cooking immediately.) If you want sliders, make 8 patties!

  6. Bring a greased skillet pan to medium heat. Add patties, cover, and cook for 5 – 8 minutes per side, until cooked through.

  7. Eat your patties with a knife and fork or, if you like, wrap them up in some lettuce leaves with onion and tomato. Pictured above I served the burgers on top of spaghetti squash with marinara sauce! Enjoy 🙂

Recipe Notes

If you do consume dairy products, I would highly recommend adding 1/2 cup of feta cheese to the burger mix. It adds a great flavor to the burgers!

Chocolate Chunk Cookies

 

Chocolate Chunk Cookies

Gluten-free, dairy-free, chocolate chunk cookies!

Course Dessert
Keyword chocolate, cookie, dairy-free, dessert, gluten-free, non dairy, recipe
Servings 2 dozen

Ingredients

  • 1.5 cups almond flour
  • .5 cups coconut flour
  • 2 eggs
  • 2 t vanilla
  • 2/3 cup almond butter
  • 1/2 cup melted coconut oil
  • 2 t vanilla
  • 5 t maple syrup
  • 3 scoops Further Food Collagen
  • 1/2 t sea salt
  • 1/2 t baking powder
  • 3/4 bar Your favorite chocolate!

Instructions

  1. Pre-heat the oven to 350 degree

  2. Mix together the wet ingredients and make sure to whisk up the eggs.

  3. Stir in the dry ingredients until well combined. 

  4. Chop up your chocolate into small chunks then fold the chocolate chunks into your dough. 

  5. Roll into small cookie patties, not balls, because the cookies are really fluffy and do not flatten out at all!

  6. Bake for 10-12 minutes until perfection!

Recipe Notes

This recipe is super versatile and you can sub out most ingredients for items that you have in your kitchen! For example, you can use a different kind of nut butter, a different kind of milk, etc. 

 

Further Food Coupon Code- nourishednutritionlw10

Chicago Trip!

Another trip?! I swear, this summer I was away more than I was at home. But I do love traveling so I’m ok with that! This trip was semi-last minute because my little sister just moved out there a couple months ago. Of course, I had to plan a trip to visit right away. This was my second time to Chicago and I am in love. It is the perfect foodie city and the only downside is that there are so many places to choose from, I can’t possibly try them all! We had a great time exploring the city, finding fun work out classes, and eating amazing food.

We arrived late Wednesday night and went straight to bed so we could wake up and enjoy our trip. We tried out FlyWheel for an awesome cycling class followed by ProteinBar for breakfast! I realllllyyy wish we had these franchises in Washington. My bestie, Annie and I split two smoothies. We got the Avo-Matcha (add spinach, no agave) and the PB&J (add spinach, no sweetener). They were both tasty! After that we walked over to The Goddess and the Baker for a lovely strawberry matcha. I asked for almond milk and no sweetener!

For lunch we had Goddess and the Baker (AGAIN) because it is that good. I got the Super Seed Avocado Salad with wild caught salmon and the dressing on the side. Annie got the Quinoa and Arugula Salad and added chicken! During the day we walked all around town, exploring, seeing the Bean and walking along the waterfront. We got drinks at Cindy’s which is a rooftop bar and restaurant. Rooftops are super popular in Chicago and you can find a lot of cool places with great views. At night we were able to attend the 11th Annual Chefs on the Grill Festival, in Millennium Park right under the Bean! This was a super fun event where chefs from some of Chicago’s top restaurants competed in a grill-off to showcase their signature recipes. There were unlimited tastings, an open bar, and live music! Can you think of a better place for a foodie to be on a summer night in Chicago? I think not! We loved all the food and we were even able to vote for our favorite dish! For dessert, we went to Freshii and got the frozen kefir (probiotic yogurt) to go and brought it home to eat.

Friday morning we woke up in time for another AMAZING workout class at Barry’s Boot Camp. This was my first time at Barry’s and now I know why people love it. It was fun, challenging, and a great atmosphere. If you have tried Orange Theory, it is pretty similar to that but without the rowing machines. You switch back and forth between lifting weights and running on treadmills. I actually hate cardio, but it is fun in a class environment! I also was a huge fan of the music! We were able to order smoothies before class and pick them up after it was over. I ordered the dirty chai town and Annie got the Matcha made in Heaven. If you ever get a chance to try Barry’s, I highly recommend it. You may be wondering how I was able to attend all of these workout classes. Well, I have something really amazing called, ClassPass, which you may have heard me mention before. This is great for me because I absolutely love workout classes and ClassPass allows me to go to different classes all over town! When I am traveling to a large city, all I have to do is change my location in my app, and I can attend classes where ever I am at. My favorites are boot camps, pilates, and cycling! 

After getting ready for the day, Annie and I headed out to hit the town. We went shopping on the Magnificent Mile which has everything you could ask for. For lunch, we headed to True Food Kitchen. We do not have this is Seattle either, so we were super excited. I got the Protein-style turkey burger (this just means lettuce wrapped) with kale

salad and roasted sweet potatoes on the side. Then we walked our way over to Sawada Matcha for an afternoon pick-me-up. I got the Military latte, unsweetened, with macadamia nut milk and it blew me away! This latte had matcha with espresso and cocoa powder. I have been making them at home almost daily now that I am back because I am slightly obsessed. 

When my sister got off work we met her at a grocery store to make dinner at home before going out at night. No, unfortunately, I did not run into Grocery Store Joe, although my sister works out at the same gym as Diggy!! For those of you that aren’t Bachelor fans, just ignore me 😉 We picked up as many fresh veggies as possible (asparagus, peppers, mushrooms, and more) along with chicken and cauliflower rice to make stirfry. It was delicious and the day after we got back from 0ur trip, both my sister and Annie texted me saying they were making stirfry for their husbands for dinner (they must have really liked it)! That night we went to the Comedy Bar for a show. It was hilarious and I would definitely go back. Who doesn’t like a good laugh? After that, we went to Three Dots and a Dash for drinks. They have amazing, beautiful, and very strong Hawaiin style drinks in cool cups. It is an underground speakeasy tavern with a secret little entrance in an alleyway. The atmosphere made it worth the while!

On Saturday we woke up and went to free yoga in the park! I don’t think there is anything I like more than free stuff. We made a fabulous breakfast at home with avocado toast, over-easy eggs, and green juice. My fav way to make avo toast these days is to squeeze a little lemon on top and sprinkle with salt, pepper, and red pepper flakes. Delish!

We set off after breakfast and walked to navy pier. It is a long walk but fun to see! We weren’t too hungry after exploring so we came home and ate leftover stirfry for lunch. Then relaxed until dinner and spent that quality time together that we needed 🙂

Dinner was at Kurah which is a Mediterranean restaurant. We all love that kind of food so it was a perfect choice. I got the chicken and steak kabobs with extra salad and it was gluten-free. We all shared a huge appetizer platter. Then we walked around town enjoying the sights. We called it an early night since we had to leave for the airport at 4am the next day. The plus side of that was when I arrived home it was literally only 8am so I had the whole day on Sunday!

I also wanted to post a couple things from the last time I came to Chicago as well because there are a few other gems that we found last year when Taylor and I went together.

Restaurants:

  • Beacon Tavern– We went here for a late dinner the first night when our plane landed. Super good service and food as well as walkable from the Mag Mile.
  • The Signature Room– We had drinks at the bar and you have the best views from the 96th floor. This is an amazing way to see the sights of Chicago from above and you don’t have to buy tickets, just drinks!
  • Tanta– Freaking awesome place if you love Peruvian food. We went here for lunch!
  • BLVD– Our friend’s friend owns it so we had to check it out. Felt like we were in Vegas, such a good vibe.
  • LondonHouse– Another awesome rooftop bar with breathtaking views.
  • Everest (40th Floor of the Chicago Stock Exchange)- We splurged for our anniversary dinner and it was the nicest meal I think I have ever had. I did feel like I was onboard the Titantic and we were the youngest people there by far. Grand experience!

Things to do:

  • Architectural Boat Tour- The river cruise was a great way to learn more about the city and see it aboard a boat. Another option would be a kayak river tour 🙂
  • Cubs Game- Of course, going to Wrigley Field is a must-d0 at least once in your life!

 

Thanks for reading! As you can tell, I spend my time finding tremendous foodie places when I am traveling 🙂 Let me know if you go to Chicago and try out any of these places! In the near future, I will do a full post on how to eat healthy while traveling, because contrary to popular belief, it is possible! It just takes s little more effort to research restaurants and their menus.

 

xLaura

 

 

 

 

 

 

 

 

 

 

Pumpkin Spice Balls!

Another day, another pumpkin recipe!! Since it is full-fledged pumpkin season, I made #glutenfree pumpkin spice balls! I served these at my nutrition class last week as a sweet treat and they were a total hit! Let me know if you give them a try ?

Ingredients:

1 c. gluten-free oat flour
1 ¼ c. almond flour
3 T. organic real maple syrup
1/2 c. pumpkin puree
2 scoops Vital Proteins collagen
½ t. cinnamon
1 t. pumpkin pie spice
¼ t. salt
½ t. vanilla
Coconut Sugar Coating:
¼ c. coconut sugar
¼ t. cinnamon
¼ t. pumpkin pie spice
Instructions:
1. In a large bowl combine all of the ingredients and mix until well combined (you may have to use your hands)
2. In a small bowl combine coconut sugar, cinnamon and pumpkin pie spice.
3. Scoop out about 2 tablespoons of the dough and roll into a ball.
4. Place the ball in the coconut sugar bowl and roll to completely coat it. Place on a large plate or glass Tupperware for storage.
5. Repeat the above two steps with the remaining pumpkin spice ball mixture.
6. For best texture, serve immediately. The coating tends to melt after a couple of hours. You can always re-coat the balls if needed so keep the extra sugar mixture handy.
*I will be making these multiple times throughout the fall season!!! For those of you health nuts out there, you know that sometimes it is hard to get people to switch over to healthy desserts during the holidays. Give these a try and try them out on friends and family ❤️

Top 10 Tips for Eating Healthy on a Budget

We all want to eat a nutritious diet and live a healthy lifestyle, but there is one hurdle that many of us face. Price is often a factor that deters people from making healthier food choices. But, contrary to popular belief, it can be just as expensive to eat unhealthily. Fast food and processed foods add up faster than you think, and since they don’t fill you up, you end up buying and eating more food. If you really think about it, eventually you will end up paying more in medicals bills in the long run if you don’t take care of your body. Despite what many people think, it is not extremely expensive to live well, and today I want to give you my favorite money savings tips and tricks for living the life you want!

Top 10 Tips:

  1. Buy whole foods- Buying whole foods such as fruits, vegetables, and meats are much more nutritious AND more cost effective than processed food items. If I can give you only one tip, it would be to stop eating processed foods! There is no nutritional value and they can degrade your health, and they are not cheap.
    • Examples:
      • Whole foods- fruits, veggies, squash, meats, eggs, raw dairy, nuts, seeds, fish, leafy greens, etc.
      • Processed foods- chips, candy, crackers, breads, convenience meals, soft drinks, vegetable oils, breakfast cereals, deli meat, margarine, etc.
    • Easy Replacements:
      • Pasta to zucchini noodles
      • Deli meant to chicken breast
      • Starchy carbs to yams or sweet potatoes
      • Dessert to fruit
      • Crackers to carrot sticks
  1. Coupons/Sales- I know this one seems pretty obvious but it truly works. I won’t buy something at a place like Whole Foods unless it is on sale! Keep an eye out for sales at your local grocery stores and clip coupons when you see them. Foods that are in season are often on sale and are extremely fresh (not shipped across the ocean). There are also many coupon apps that you can download as well to save money.
    • I use coupons that I get in the mail or that I see while I am at the store
    • My main app that I use for coupons is Cartwheel at Target, but many stores have apps now such as Fred Meyer/Kroger
  2. Don’t always shop at healthy markets/Whole Foods- Contrary to popular belief, you CAN actually get healthy food at non-health food stores! Most stores with groceries now have a health food/organic/gluten free section. There is usually an organic produce section with many seasonal options for fruit and veggies. In addition- check the Clean 15 list of produce that you don’t need to buy organically!
  1. Buy in Bulk (Costco, Cash n Carry, etc.)- Health food and products are often sold at a much lower priced when packaged in bulk. As the saying goes, “Buy more, save more!” and it is very true. Disclaimer- if you cannot eat the large amount of food that is sold at these stores, then don’t shop there because then you will end up wasting money by throwing food away!
  2. Price Compare- I will always make sure to shop around and make sure I am getting the best prices. There are so many different places you can buy health products, so make sure you get the lowest price! Don’t just impulse buy, calculate which stores will give you the most bang for your buck!
  3. Online subscription options- Most people nowadays are members of online stores (ie. Amazon, Thrive Market, etc). This can be a way to obtain significant savings on health products! Since my family is a member of Amazon Prime, I always check the prices online before I buy it in the store. Some things are definitely cheaper and it is worth it to do your research.
  4. Dine In- When I worked in a corporate setting, it used to absolutely amaze me that people could afford to eat out for lunch every day. That can really add up fast! Imagine how much money you can save by bringing your own food to lunch and not spending $10-20 per day on food. In addition, it is usually not the healthiest choice to eat out for more meals. Don’t get me wrong, I love going out to eat (maybe more than most) but I definitely watch my monthly budget. Bringing lunch to work is one of the easiest ways to save in this category. Go out to lunch as a treat, not a regular occurrence.
  5. Meal Prep- Stemming off of my last tip, making meals in bulk is a true money and time saving option. Sunday is a day that is easy to spend an hour or so making a little extra food for the week (batch of chicken, yams, veggies, etc.). If you don’t want to make tons of prepped food, then start by making extra food for dinner every night that you can eat the next day for lunch. It is cost effective and saves time.
  6. Don’t always buy name brand items- There are so many popular brands out there that have ridiculously expensive price tags. Make sure to check the off-brand items that are sitting right next to the name brand items. Off-brands typically have the exact same ingredients for half the price.
  7. Be prepared and write your list ahead of time- Stay out of the central aisles at the grocery store which are full of unhealthy snacks. Don’t shop when you are hungry because you will want to buy everything!

 

I hope you enjoyed these tips and start putting them to use today! Please do not hesitate to reach out to me for any questions, I am always happy to help.

xoxox

 

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