Dairy Free Parfaits // What to use for Natural Dyes

I don’t know about you, but when it comes to Easter I love how cute the different colors and decorations are! It’s really the only time of year where decorating with pastel colors and bunnies is totally acceptable. Now I love all the fun colors put when it comes to making those colors happen in our food, dyes a really not my favorite thing. It’s one of those things to make food more fun and festive, but are extremely toxic!

If there’s one thing we should kiss goodbye its artificial dyes, but does it mean we have to stop making food colorful and fun all together? Definitely not! There are plenty of natural foods used to create those beautiful colors! Here are some of my all-time favorites!

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• Matcha Powder & Spirulina = Green

• Beetroot powder & Red Berries = Pink & red

• Turmeric = Yellow

• Blue = Blue Spirulina

This is one of the simple ways to replace toxic ingredients in your kitchen while keeping your kiddos excited and healthy food fun!

Here is an example of Easter inspired parfaits!

Ingredients

• 1/4th cup chia seeds

• 1 cup almond milk

• Honey to taste

• 1 & ½ cup Yogurt (I used almond milk yogurt)

• Toppings!

Instructions

• Combine liquid and chia seeds, mix well and set aside to let gelatinize.

• Separate the yogurt into equal amounts and add color. Start with small amounts and add more until the desired color is reached.

Mix in honey to taste.

• Add Chia seed pudding, then the yogurt mixture and top however you like! It would be a fun project to gather toppings fitting your theme and have your kids decorate them individually!

Thank you again for stopping by!

- Sonya Peacocke

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Chocolate Raspberry Smoothie Bowl

I don’t know about you but when it comes to the morning I love to start things off with a bang and if you have seen my Instagram stories, you know that means a smoothie bowl! I love that a smoothie bowl tastes like my favorite frozen dessert while still offering you a nutrient dense and fun way to start off your day!

Now, I’m a morning person, so don’t limit yourself to just breakfast with these babes. I like to make the filling by adding fiber, healthy fats, protein and vegetables to make sure that I’m getting a meal that tastes like dessert, but also offers all the nutrients needed for a well-rounded meal!

This smoothie is a go when I am in the mood for something a little less sweet because of the raspberries and non-dairy yogurt. I also add in two optional ingredients, the first being flax to add in fiber. This is so that you can digest the smoothie easier, but you can either skip or use chia seeds instead. The second ingredient is gelatinized Maca root powder, I take this to help balance hormones and it also adds a caramel flavor that’s really good! You can find both of these products by clicking here !

Okay, so now you know all the details, let’s get on to the ingredients list!

Ingredients

• ½ cup frozen banana

• ½ cup frozen butternut squash

• 1/3rd cup frozen raspberries

• 1 cup non-dairy milk

• 1 tbsp. Homemade sunflower butter

• 1 tbsp. cocoa powder

• 1 tbsp. flax meal

• 1 tbsp. non-dairy yogurt

• 1 tsp. Gelatinized Maca powder

• 1 scoop protein powder (not shown)

Directions

• Blend it all up

• Pour into an aesthetic bowl and top appropriately…aka with all your favorite goodies!

• Enjoy!

So there you have it folks, an easy, delicious and nutritious way to start your day off right!

Let me know what you guys think in the comments below and show some love by hitting that like button!

Thank you so much for stopping by

Love always,

Sonya

Quick and Easy Vegan SunButter Chocolate Mousse // Valentines Day

I don’t know about you guys, but when it comes to Valentine’s Day treats the options are endless. The problem is that these options are usually not so much dairy free and gluten free. Plus making something is more of a romantic gesture then a store bought box of chocolates (Not that I will ever say no to them).

So in order to combat the issue at hand my friend and I came up with a gluten, dairy free, chocolate filed and EASY recipe to whip up for your special someone.

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So, now that you know how much you need this recipe in your life this Valentine’s Day, or any day, here it is!

Ingredients

·         1 Cup Coconut (Or Greek ) Yogurt

·         1/4th Cup Creamy SunButter

·         Pinch of Salt

·         2 Tbsp Cocoa Powder

·         Sliced Strawberries

·         Chocolate Chips  

Mix the yogurt and sun butter together and spoon half of the mixture into jars. Add in cocoa powder and salt into the other half of the mixture and mix together. Spoon the rest into the jar and then top with strawberries and chocolate chips. Serve to your special someone, and enjoy!  

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Homemade Paleo Chicken Nuggets - Gluten Free

I don’t know about you guys, but sometimes when I get a little ah...hangry at night all I can think about is ordering dominos gluten free pizza without the cheese. I then realize how terrible that actually sounds and I begin to think a little straighter. The problem is that I usually still want to something resembling junk food because it’s quick calories that taste fantastic.

Thankfully in my most recent moment of hangry junk food craving moments, I realized that chicken, gluten-free flour, and ketchup were about to become my best friends.  

This is my recipe for healthy Chicken nuggets. I want to give a shout out to the hunger inside of me to help motivate this nugget of gold.

Ingredients

·         1 lb. chicken breast

·         ½ cup coconut flour or almond flour

·         2 eggs  

·         1 tsp. Turmeric   

·         1 tsp. Onion

·         1 tsp. Cumin

·         1 tsp. Garlic

·         Salt & pepper

THAT’S IT

Instructions

·         Cut your chicken into roughly 1-inch cubes.  

·         Combine coconut flour and spices together.   

·         Whisk the eggs together in a separate bowl.  

·         Dip the chicken in the egg mixture then into the flour mixture.

·         Cook chicken over medium heat with coconut oil until cooked through and outside is crispy.

·         Once your chicken is cooked, grab some of your favorite sauces weather it me BBQ, Ketchup, salsa, etc. and enjoy!

This recipe is awesome, but you might end up with a few crumbles in the pan. You can actually save these and use them for toppings for salads, kinda like informal croutons!

Let me know what you think about the recipe, and what your favorite kinds of junk food that you would like to recreate!

Thanks again for reading!

-Sonya Peacocke

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Tips and Tricks for Clean Eating

I don’t know about you guys, but when it comes to prepping food it sometimes feels like a constant battle I can’t seem to conquer. That is until I get myself organized and realize how easy my life could be if I stayed organized…

Now I am not the best at organizing, so I figured why not come up with a few “life hacks”. So far I think that I have really been able to outdo myself with minimal effort, take it of course that you might know a thing or two and I am just not coming to the realization, but in all honesty I am pretty pumped about these hacks so I will just take my little victory lap here and leave it at that.

So without further, I will let you in on a few foodie secrets of mine to keep healthy habits and clean eating a breeze!

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• Hack #1: Freeze Smoothie components in an Ice Cube tray!

Wait…do what? Okay, so this might sound strange, but hear me out! I love to have a smoothie every morning or at least once a day. They are easy to digest, I can get most of my supplements in and taste like candy…most of the time.

SO the problem with smoothies is that I try to keep them low GI aka not a lot of fruit, but we all know frozen fruit is what makes them so creamy and delicious right...?

What I like to do is add in things like avocado, pumpkin, coconut milk, coconut yogurt, and sweet potato so to make the ingredients last longer I take Ice Cube trays and freeze cubes of whatever items I have on hand that week. This way I can mix and match to make unique flavors and also keep my smoothies creamy and thick without sacrificing taste!

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• Hack #2: Frozen Vegetables

I love every meal except for lunch, part of the reason is that it’s a reminder I have 4 hours left in the workday but mainly because it’s just a pain to think about making it. Not to say lunch is bad or that I don’t enjoy it, but it is so easy to run out of time to make a good lunch if you don’t have leftovers handy.

This is why I but frozen vegetables! I swear it’s like a lightbulb went off in my head last week when I stocked up on about 8 different bags of frozen vegetables and began using them for lunches.

What I typically do is either make a large batch of quinoa at the beginning of the week and vary between that and eggs for my protein. Then in the morning I choose a mixture of vegetables and throw them in a pan with some water, coconut amino, a handful of spinach and spices. I leave them to cook for about 5 minutes while I blend up my smoothie and voila I have perfectly cooked nutrient-dense lunch to look forward to that took basically no time at all!

These are two of my favorite hacks lately that really have been making all the difference when it comes to preparing healthy and nutritious meals to get me through my day!

What are some of your favorite healthy habit hacks to keep you fueled and feeling your best?

Thank’s again for stopping by!

-Sonya Peacocke

Cheesy Vegan Pasta

Cheesy Vegan Pasta

I don’t know about you guys, but when it comes to pasta, tomato sauce is usually all I need. Last night I faced a predicament where my husband and I only had enough tomato sauce for one plate of pasta. We decided Daniel would partake in the tomato sauce and I had the exciting opportunity to create something brand new. I knew this could go horribly wrong, but I knew it was another golden opportunity to make something fantastic!

Now before I give you the ingredient list don’t judge because it’s a little different and may I remind you this pasta child was born from basically desperation. So here is the final product, and I hope you give it a try!

Ingredients 

·         1 cup Trader Joe’s Gluten Free Quinoa Pasta

·         2 Tbsp. nutritional yeast

·         1/2 cup spinach (or any other green thing available!)

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·         2 Tbsp. almond milk

·         Squeeze of lemon

·         1 tbsp. liquid aminos

·         1 tsp. garlic powder

·         Salt & pepper as needed 

· Directions

·         Follow the directions to cook the pasta.

·         While the pasta cooks take this time to cook up your spinach or any other green thing.

·         Mix everything together in a pan. Add in a bit of pasta water if anything starts to stick!

·          Now don’t wait any longer so plate that baby, eat up, and enjoy!   

Let me know what you think of the recipe and how you might tweak it a bit!

Thanks again for stopping by,

Sonya Peacocke

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Pumpkin Pie Spice Smoothie

I don’t know about you guys, but since I live in Florida the term seasons isn’t used very often. We have hot, really hot, don’t go outside, and cold or otherwise known as seventy degrees.  This makes getting into the spirit of fall a little more difficult. You can imagine the dilemma of this New England gone South girl as I see my family and friend up north posting darling photos with their sweaters and fall foliage. 

Because of my dilemma, I have decided to crank up the AC, throw on a sweater and make a pumpkin spice treat that keeps you cool, while satisfying those cravings. Not to mention the benefits of pumpkin including potassium, fiber, and antioxidants! Another win for pumpkin is that it is easy to digest because of its high fiber, low starch, and low sugar content. I added pumpkin to my smoothies, while on the Candida cleanse as a substitute for bananas and it would help keep that creamy and rich texture that bananas provide!

SO without further Aude, here is my fall smoothie recipe!

Ingredients

·         4 frozen cubes of pumpkin

·         2 frozen cubes of coconut milk

·         2 frozen cubes of sweet potato

·         1/4th cup dairy free yogurt

·         3/4th cup milk

·         1 tsp pumpkin spice

·         1/4th tsp. Unrefined Stevia leaf powder or sweetener of choice

·         1 TBS Flax meal  

·         1 TBSP protein powder (Optional)  

Instructions

·         Place all the ingredients in a blender and you know the rest!

·         Oh and don’t forget to enjoy, if you forget about it there will be a melted pool of ingredients waiting for you when you come back. I know because I have been there and it’s not pretty…

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Homemade Sunflower Butter

I don’t know about you, but I like to do things my own way. I don’t like to depend on others or follow exact directions and therefore when it comes to blindly going into the grocery store to buy over priced items, I am not the biggest fan. This is not to say I do not buy groceries, but I like to enjoy the little victories off a non-conformist.

My most recent victory, was creating my own sunflower butter! I had grown tired of purchasing $10 jars of almond butter or going the cheap rout and getting peanut butter which I learned upsets my stomach.

Arrivederci Peanut Butter!

Due to my frustration I decided to try out sunflower seed butter. It ended up being cheap and didn’t upset my stomach, but unfortunately they all tasted like off. To add to my frustration the only ones that tasted good had sugar or was 45 minutes away at different grocery store.  

This brings me to my creating the first batch of sunflower butter ala Sonya!

Here’s the ingredient list,

·         Raw Sunflower seeds

Here’s what you need

·         Oven

·         Powerful blender or food processor 

And that’s it…

To make said sunflower butter all you have to do is…

·         Preheat your oven to 350 Fahrenheit.

·         Place the sunflower seeds on a large baking sheet. I use enough to cover the whole sheet, about 1 &1/2 cups to 2 cups. 

·         Place in oven and toast for about 12 minutes.  

SIDE NOTE: You can skip roasting the sunflower seeds if you buy them pre roasted. Just make sure to check the ingredients. There can be added things like canola oil or salt.

·         Let cool for about an hour and then blend away! This should take about 5 minutes depending on the blender.  

·         Place in an airtight container, but don’t forget to take a sneaky taste!

Overall, if I buy my sunflower seeds in bulk I can get about 2 jars of sunflower butter for only $5. Not only is it cheap and easy, it tastes delicious and you get the joy of knowing exactly what’s in your food!  

Let me know how you liked the recipe or if you have any questions!

Thanks and hope you have a lovely time saving money and showing the non-conformist in you some love! 

-Sonya Peacocke

 

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Low Sugar Smoothie

Chocolate Cherry Almond Smoothie Bowl

When I began the candida diet I quickly found out that my sweet tooth was extremely limited. Limited that is, until I found out that you can make smoothies that taste and look like Ice Cream!

Unfortunately most smoothie bowl recipes include bananas which are too high sugar for the Candida diet so of course I had to create my own recipe. My goal here was to keep it lower in sugar while keeping the taste and consistency on point.

So here is the smoothie recipe you have been awaiting for!

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Ingredients

·         1/3rd cup frozen Dark Cherries ( Make            sure they are not sweetened*)

·         2-4 ice cubes

·         1 Tbsp. Almond Butter

·         1 Tbsp. Avocado

·         2Tbsp Anthony’s Pea Protein

·         1 Tbsp. Cocoa Powder

·         Handful of Spinach or Kale

·         2-3 drops of stevia

Top with my Chocolate Granola, Chia Seeds, Cashews, Coconut, etc. & Enjoy!