Delicious Crunchy Granola Goodness!

Granola has so many virtues- it's hearty as a meal or snack, it makes a delicious crunchy topping, it's gluten free, it's high in fiber, it's versatile, and it is just oh, so, good! IMG_0531.JPG

When I make granola, I love to get creative adding tropical fruit, coconut, and of course, my favorites- chia and flax. You can also add protein powder to your granola, which I do for my husband Mark in a separate tray (I can't stand the taste of protein powder).

Granola crumbles are fabulous because they have so many healthy uses. On their own, you can place in a bowl with milk for a delicious breakfast cereal. Add to a bowl of oatmeal to create a hearty and complexly flavored hot cereal. Throw a hand full in a plastic zip lock bag for an on the go snack, or sprinkle over Greek yogurt for some added texture and crunch. I’ve even baked these bad boys into some chewy oatmeal craison cookies for an added zing. Whatever your pleasure, you really can’t go wrong.

Feel free to substitute the fruit I have chosen if it doesn’t suit your palette. My three year old and I happen to be a mango and cherry fanatics. Simple raisins work fine, they just take me back to the monotony of elementary school packed lunches, I’m still not ready to accept raisins into my life, when cooking I tend to avoid them. Anyhow-

To make delicious, crunchy, granola goodness…

You’ll need:

2 cups oats 3 tablespoons chia 3 tablespoons flax 1 ½ cup shredded coconut ½ cup dried cherries ½ cup minced dried mango 1 cup almonds (I prefer whole for texture) 3 tablespoons coconut oil ¼ cup raw honey ¼ cup brown sugar 1 teaspoon sea salt 2 teaspoons vanilla extract

Here are the steps:

Preheat your oven to 350 degrees.


In a mixing bowl, combine your oats and almonds. Once blended together, pour into a baking dish and cook for 15 minutes until toasty.


Allow this mixture to cool before returning it to your mixing bowl where you’ll add your chia, flax, coconut, mango and cherries.

In a saucepan, combine your coconut oil, vanilla, sugar and salt on low heat, stirring until blended.

Remove from heat and add the honey, stirring once again to blend.


Add your wet ingredients to your dry ingredient bowl and mix very well.

Spoon your granola back into your baking dish and cook (we’re still at 350 degrees) for 30 minutes.

Allow the granola to cool before breaking it into crumbles using a spatula.

Store in a mason jar in a cool dry cabinet until ready to use.

Chia Porridge: Vitality and Focus, is What's for Breakfast!

Chia seeds make me happy. I pop them into my mouth directly out of the bag by the teaspoon, I bake with them, I soak them in juice and drink them, I sprinkle them over pasta and salad. I should have a chia garden, the way I go through the seeds.

Chia seeds are a powerfully rich superfood, I can't get enough. Chia is amazing because it contains many nutrients and minerals in small user friendly portions (you only need three tablespoons a day).

From chia seeds alone, you get omega-3's, calcium, antioxidants, fiber, protein and minerals like phosphorus, zinc and manganese.

Chia provides sustained energy throughout the day, promotes mental clarity, has anti-inflammatory properties, is heart healthy, is a calorie blocker, the list goes on...

All of this comes at about three tablespoons a day (recommended daily dose).

One of the easiest ways to get a full days worth of chia is to have chia for breakfast as a porridge. Chia porridge is easy to make and starts you off for the day on right foot. The recipe I make is slightly sweet and flavored with vanilla. My toddler and my husband both love to begin their day this way (when I'm not making biscuits that is ,) ).

Here's what you'll need:

1 mason jar

chia seeds

unsweetened almond milk

raw honey

vanilla extract


*This is a recipe of ratio. The measurements will be different for the honey, vanilla and cinnamon. Work according to your taste. You'll want one part chia to three parts almond milk.

Here's what to do:


First, you want to fill your mason jar with one part chia (about 1/4 of the way full). Then, take your almond milk and pour almost to the top of the jar. Take a spoon and stir your liquid so the seeds mix and don't mush together at the bottom.


You'll want to place this jar in the refrigerator overnight so the seeds have the chance to gel.


In the morning, open your jar and stir with a spoon. Your chia seeds should be thick and gelatinous.

Pour your mixture into a saucepan and warm. Once off of the fire, add your honey, vanilla and cinnamon to taste, serve and enjoy.


I challenge you to make this everyday for a week. You'll feel amazing and might never have to see a cardiologist.

*Note: The consistency of this porridge is slightly gelatinous and may be off-putting to some. I don't tend to like gelatinous textures, for example, I can't stand okra or bubble tea, but I have no problem with the chia porridge which reminds me more of cream of wheat.




Gluten-Free Almond Flour Biscuits

Okay, seriously, more biscuits? I know, I know, I've been a bit biscuit crazy lately. If you're a regular on my blog, you've probably noticed a definite biscuit theme. I plan to take a bit of a biscuit post break after this one, I promise, but since we're talking biscuits, can I tell you how awesome this gluten-free recipe is.

A few of you have written to request gluten-free biscuit recipe options. I've been experimenting in the kitchen and this creeation is a keeper. For these biscuits I use almond flour and instead of using xanthan gum to bind the batter together (I can't stand the after taste) I've opted to use extra baking powder (to ensure a nice rise) and egg. Coconut oil in lieu of butter adds a lovely flavor and is heart healthy and to provide a hint of sweetness, I use a tablespoon of  grade B maple syrup (better for baking than grade A) which provides a great flavor and has a lower glycemic index than sugar.

These biscuits are moist, tasty, healthy and easy to make.

Here's what you'll need:

2 1/2 cup almond flour

1 teaspoon baking powder

3/4 teaspoon sea salt

4 tablespoons coconut oil

4 tablespoons unsweetened almond milk

2 eggs

1 tablespoon of pure grade B maple syrup

Here's what to do:

Preheat your oven to 350 degrees. Prepare a baking sheet lined with parchment paper or aluminum foil.

In a mixing bowl, combine your dry ingredients (flour, baking powder, salt). Make certain to thoroughly blend the baking powder and salt because the almond flour is moist and takes more effort than traditional flour to blend.

Add your wet ingredients (eggs, milk, oil and maple syrup) and mix thoroughly.


The batter will be on the crumbly side, don't worry, that's just what happens.

Using your hands, shape each biscuit into a half-inch thick round.


Bake for fifteen minutes and enjoy!

20140802-103415.jpg Now it's your turn!

Chocolate Chip Cookie Biscuits

I love biscuits. With this love, comes an unbridled enthusiasm for experimentation. Oh, the many glorious forms your basic drop and cutter biscuits can take on. 20140726-153322.jpg

Recently, I created my chocolate chip cookie biscuit recipe. It's a variation of my easy sweet drop biscuits. This glorious chocolaty recipe is virtually vegan (minus the 70% dark chocolate chips), very heart healthy and quite reminiscent of a not so sweet warm soft baked chocolate chip cookie.

Here's what you'll need:

2 cups flour

2 teaspoons baking powder

1/2 teaspoon baking soda

3 tablespoons brown sugar

1 cup unsweetened almond milk

1/2 cup extra virgin olive oil

1 tablespoon whole flax seed

1 tablespoon chia seed

1/2 cup 70% dark chocolate chips


Here's what to do:

Preheat your oven to 475 degrees, with your rack in the middle.

In a coffee grinder, grind the chia and flax seed down to a coarse powder. Set the mixture aside in a small bowl.

In a large bowl, combine your flour, baking powder, baking soda, brown sugar, and chia/flax mixture.

Add the olive oil to this mix and stir until crumbly.

Add the almond milk and chocolate chips and stir until a smooth texture is accomplished.

Prepare an oiled baking sheet. Scoop about a tablespoon of dough onto your sheet for each biscuit. Create enough space for your dough to expand and rise (about an inch all around).

Cook for ten minutes or until golden brown.




Be prepared for a standing ovation!



Best Ever Super Moist Banana Bread

20140517-180535.jpg We've all been there, overambitious grocery shoppers who pass a bunch of beautiful yellow bananas and think, I need these. How lovely they'll look hanging from the banana hook in my kitchen, we think. I'll make smoothies this week, we promise ourselves.

You take them home, display them on their hook and your week begins. Suddenly it's Friday, you haven't made a single smoothie and aside from the one banana you had for breakfast on Monday, there they hang.

By Sunday, they've turned on you. No longer yellow, they're brown, shriveled, sad looking, they are beginning to attract fruit flies.

Well, no longer do you have to feel guilty about throwing a bunch of bananas away.  I've got a delicious, moist recipe to help you turn those mushy brown bananas into a delicious breaded delight.

Introducing, quite possibly, the best ever, super moist banana bread. And yes, if you're a regular visitor to my blog, you know my affinity for baking with superfoods, this recipe features two of my favorites.

Here's what you'll need:

2 sticks butter (you may substitute coconut oil for a more heart healthy option)

3/4 cup granulated sugar

1/2 cup brown sugar

3 eggs

3 very ripe mashed bananas

4 cups flour

1/2 teaspoon sea salt

1/4 teaspoon cinnamon

1 teaspoon baking soda

1 1/2 cup sour cream

1 tablespoon flax (ground)

1 tablespoon chia seed (whole or ground)


Here's what to do:

Preheat oven to 350 degrees.

In one bowl, mix your white and brown sugar together until the consistency is somewhat blended and uniform. Add your softened butter and whip the sugar and butter together until a frosting like consistency is achieved. Add your three eggs, one at a time, beating as you add each egg. Next, add your mushed banana mixture.

In another bowl, combine your flour, flax, chia, baking soda, cinnamon, and sea salt. Once the dry ingredients have been blended together, slowly fold them into your wet ingredient bowl. Make sure that your batter is thoroughly mixed.

Grease two loaf trays with coconut oil.

Bake for 45 minutes, or until fork inserted comes out clean and top is golden brown.


Roasted Chick Peas: A Perfect Protein Rich Side Dish

20140418-100104.jpgRoasted chickpeas or garbanzo beans are a delicious protein rich side dish. I pull this recipe out a lot. Sometimes, I let go of the side dish notion all together and eat these as a snack like popcorn.

The recipe is easy, but requires a little prep time if you're using dried chick peas (like I do). Canned chick peas are your other option.

Here's what you'll need:

1 cup dried or canned chick peas

1 teaspoon balsamic vinegar

2 teaspoons olive oil

half a lemon

a pinch of sea salt and cracked pepper


Here's what to do:

If you're working with dried chick peas, soak your beans in your pan  for 2-3 hours. You'll know your peas are ready when they expand to about half their size and are soft, almost rubbery to touch. Once your peas are ready, preheat your oven to 425 degrees, rinse the peas and pour into a baking pan.

If you're working with canned chick peas, preheat your oven to 425 degrees and rinse your peas and pour them into a baking pan.

The peas should form a thin lining along the bottom of the pan.

Sprinkle your pinch of sea slat and cracked pepper on top of the peas and bake for 20 minutes, until golden.

Remove the pan from the oven and add your olive oil and balsamic vinegar. Mix everything together until all of the peas are coated with olive oil, vinegar, salt and pepper.

Before serving, squeeze half of a lemon over the peas and enjoy.


Easter Candy with Goji Berries and Chia!

Happy Easter! Here's a great chocolate candy recipe that literally takes all of ten minutes. If you have kids, this recipe is very kid friendly. My two year old handles all of the mixing and pouring.

I've added some superfoods to make this recipe a healthy candy alternative (relatively speaking).

Here's what you'll need:

1 cup of high quality dark chocolate (chips are the easiest to melt)

1 rounded teaspoon of coconut oil

1 tablespoon ground goji berries

1 tablespoon chia seeds

1/2 teaspoon ground cinnamon

1/4 teaspoon sea salt


Here's what to do:






20140420-104747.jpgIn a small saucepan add your chocolate and teaspoon of coconut oil. On low heat (you don't want your candy to burn) stir the chocolate and coconut oil until it melts.


20140420-104727.jpgGrind a tablespoon worth of goji berries in an espresso grinder. Add the goji berries, chia seeds, cinnamon and sea salt to the melted chocolate mixture in the saucepan.


Once blended, spoon teaspoons of your chocolate into an ice cube tray. I fill each cube about halfway.


Freeze the chocolate for about ten minutes until firm and - ta da!


Now remember, Easter does not have to be your only excuse to enjoy chocolate! Dark chocolate (especially in this small amount), goji berries and chia seeds are good for you. Go on, have a piece daily and share one with someone you love :)



Easy Sweet Drop Biscuits

20140414-234237.jpg This is a refreshingly simple, delicious quick bread recipe. Not only are these buttery little biscuits delectable to the last drop, they're packed with nutrients, thanks to a powerful trio of superfoods.

These easy sweet drop biscuits are my go-to weekend morning "mommy what's for breakfast?" quick treat.

Here's what you'll need:

2 cups flour 2 teaspoons baking powder 1/2 teaspoon baking soda 3 tablespoons sugar 1 teaspoon salt 1 cup buttermilk (very cold) 1/2 cup unsalted butter (melted) 1 tablespoon whole flax seed
1 tablespoon chia seed
2 tablespoons goji berries

Here's what to do:

Preheat your oven to 475 degrees, with rack in the middle.

In a coffee grinder, grind the chia and flax seed down to a coarse powder. Set the mixture aside in a small bowl.

Add the goji berries seeds to the coffee grinder and grind down to a coarse powder. Add your goji berries to the bowl with the chia and flax.

In a large bowl, combine the flour, baking powder, baking soda, sugar, salt and chia/flax/goji berry mixture.


Add the melted butter to this mix and stir until crumbly.

Add the cold buttermilk and stir until a smooth texture is accomplished.


Prepare an oiled baking sheet. Scoop about a tablespoon of dough onto your sheet for each biscuit. Create enough space for your dough to expand and rise (about an inch all around).

Cook for ten minutes, or until golden brown.


These biscuits pair perfectly with apple or pumpkin butter or your favorite jam.

The recipe makes approx. a dozen.


Twice Baked Sweet Potatoes

20140402-222204.jpg A healthy twist on an old classic, I  am in love with this recipe. This is a dinner side dish hit every time and it's really easy to make.

Here's what you'll need:

Two medium to large sweet potatoes (look for potatoes with a hearty skin)

2 tablespoons of sour cream or Greek yogurt

1 teaspoon garlic powder

1/2 teaspoon lemon pepper seasoning

1/4 cup mozzarella cheese

pinch of sea salt

pinch of chives


Here's what to do:

4 sweet potatoes (pick ones that are a good shape for twice baked potatoes) 1 lime, juiced 2 cloves garlic, minced 1 tsp cumin 1 tsp chipotle chili powder (or regular if you can't find chipotle) 1 whole chipotle, minced 2 cups spinach 1/2 cup chopped cilantro 2 cups shredded mozzarella cheese - See more at:
4 sweet potatoes (pick ones that are a good shape for twice baked potatoes) 1 lime, juiced 2 cloves garlic, minced 1 tsp cumin 1 tsp chipotle chili powder (or regular if you can't find chipotle) 1 whole chipotle, minced 2 cups spinach 1/2 cup chopped cilantro 2 cups shredded mozzarella cheese - See more at:

1) Rinse your potatoes, prick with a fork and  place them in an oven preheated to 375 degrees. You're going to have to check on them, but it should take about an hour for them to become soft to the touch.

2) Remove your potatoes from the oven and set them out on a flat surface to cool. Once cool enough to handle, slice your potatoes in half and allow the potato to slip out of its skin into a bowl.


3) Mash the potatoes and add the cheese, salt, lemon pepper, garlic and sour cream or yogurt.


4) Return the mashed mixture to the potato skin halves, place on a baking tray, sprinkle with chives and return to the oven for 15 minutes.


Prepare yourself to receive some fabulous compliments!


Super Quick Green Smoothie

20140220-142602.jpg Now that I'm preggers and am hopping on the subway in the morning sans coffee (okay, I cheat every once in a while), I've found an energizing and delicious substitute.

I've got to admit, I always liked the idea of smoothies, but didn't like all of the prep-work and cleaning-up afterwords, so I pretty much avoided making them because it took too much effort.

This recipe, I'm proud to guarantee, will take no longer than brewing a cup of coffee.

Not only is this smoothie packed full of anti-oxidants, fiber, iron, calcium, potassium and Omega 3's, it's energizing (thanks to the chia) and delicious.

Here's what you'll need:

1 banana

1 cup spinach

1 tablespoon ground chia seed

1 tablespoon ground flax seed

1 teaspoon cod liver oil

cinnamon (just a sprinkle)

1 1/2 cups orange juice or orange juice blend (my favorite is orange, strawberry, banana)


Here's what to do:

1) Throw everything into your blender.


2) Blend. If you have a smoothie setting, now's the time to use it.


3) Pour and enjoy


* To clean up quickly, I immediately rinse my blender, add hot water and dish soap, press blend for a few seconds. Rub a sponge along the inside (after the blades have stopped spinning- of course), rinse and I'm ready for tomorrows smoothie!

So quick, so easy, so healthy and so very delicious!


Blue Potato Garlic Stew with a Medicinal Twist

Last weekend I found myself hacking away, nursing a sore throat while trying to keep my head above the ever growing pile of tissues that began to surround me. I had a cold that would later turn into bronchitis, my third one this winter (I blame my nursery school attending two year old, the people with the hacking coughs that always somehow sit next to me on the subway, this extreme weather, and my pregnant immune system). Anyway, I was craving a creamy soup, something rich and buttery, something cheesy and satisfying, but with my sore throat, phlegm cough and runny nose, that would only deepen my misery. So I decided to have the next best thing and set to creating a recipe that would soothe my cravings.

What did I create....

Blue Potato Garlic Stew with a Medicinal Twist!

The recipe is thick and creamy, but has no dairy (which aggravates colds).

Here's what you need:

1 Tablespoon Olive Oil

1 Teaspoon White Vinegar

3-5 Cloves of Garlic

1/2 Red Onion

2 Cups mini Blue potatoes (I personally love mini blue potatoes, but I must admit, any color will do)

2 Cups Vegetable Broth

1 Teaspoon Turmeric

1 Teaspoon Sea Salt

1/2 Teaspoon Black Pepper

1/8 Teaspoon Cayenne Pepper  




1. Preheat your oven to 375. In a oven safe dish add your potato, onion and garlic. Place these ingredients in the oven for an hour to an hour and a half. You'll know everything is done when the potatoes are soft when you insert a fork.

*Note: If you're in a hurry, you can boil the ingredients, but you loose some of the nutrients when you boil.


2. Combine everything together in your blender. Potatoes, onion and garlic first, followed by the spices and the vegetable broth. Blend on a high setting until a thick stew-like texture has been created.


3. Pour into your bowl and enjoy!


This soup is great if you feel a cold coming on, if you're trying to fight a cold or if you just want to boost your winter immunity.


Southern Style Chia Cornbread

20140128-180542.jpg This is my super healthy (okay, minus I suppose, the butter) take on a good old southern staple- cornbread.

Those of you with Southern roots can understand and appreciate the art and beauty behind a perfectly executed cornbread.

I like my cornbread sweet and hearty. I enjoy the heavy texture of the cornmeal, crunchy edges and soft warm buttery middle.

Despite the healthy tweaks, this is a recipe sure to make your great-grandma smack her lips with approval.


1 cup Yellow Cornmeal

1/2 cup All-purpose Flour

1/4 cup Ground Chia Seed

2 Tablespoons Ground Flax Seed

1 Teaspoon Sea Salt

1 Tablespoon Baking Powder

4 Tablespoons Sugar

1 cup Buttermilk

1/2 cup Milk

1/2 Teaspoon Baking Soda

1/4 cup Butter

1/2 Teaspoon Pure Vanilla Extract


Directions :

Preheat your oven to 400 degrees. In a larger bowl add your corn meal, flour, chia, flax, salt, sugar, and baking powder. Blend the dry ingredients well. In a smaller bowl, combine buttermilk, milk, and baking soda. Once the mixture is blended,  add your melted butter and vanilla extract and mix until smooth.

Pour the wet ingredients from the smaller bowl into your larger dry ingredients bowl. Stir until fully blended then pour your mixture into a greased pan and cook for 20-25 minutes, or until a toothpick emerges clean from the center.



*If you're looking for a vegan option, simply substitute coconut oil with the butter and use a non-dairy milk in place of the buttermilk and milk blend.

How do you like your cornbread?


Decadent Healthy Hot Chocolate

20140111-145130.jpg Wait a minute Sojourner, decadent, healthy and chocolate in one mention?

Yes, my dear reader, yes!

I love to indulge in rich hot chocolate, especially when the weather dips below zero (what has been going on lately?) There's something so lovely and soothing about sipping warm creamy chocolate and I feel even better about my sinful sips, knowing that I'm drinking to my health as well. You see, health is all about the ingredients.

Follow me...


This is your basic set of ingredients. You can choose to get fancy as I usually do, or you can settle for the old classic.

What You'll Need:

- 2 Cups of Milk (Here I chose regular organic cow's milk which I think tastes the best, but you can substitute any    milk of your preference).

- 1 teaspoon pure vanilla extract

- About a 2" by 2 1/2" chunk of organic dark chocolate 70% or higher


What You May Want to Add:

- Brown sugar to taste (you may skip this step if you like a bitter dark chocolate)

- Cinnamon to taste (a simple sprinkle will do, you may skip this step if you don't enjoy cinnamon in your chocolate)

- Cayenne pepper (just a tiny pinch to add a pop of spice, you may skip this step if you don't like spicy hot chocolate)



Combine your milk, vanilla, sugar, cinnamon and cayenne into a pot on your stove top. Set the heat to medium and whisk slowly to help the ingredients blend together.

Be mindful of where your chocolate is. I like to concentrate my whisking in that area to help melt and distribute the chocolatey goodness.

It takes less than five minutes, to blend your ingredients together. Note, the heavenly aroma. Your neighbors may come calling!

Pour your decadent and healthy hot chocolate into the mugs or tea cups of your liking and enjoy!




So, what makes this healthy?

There are three ingredients that make this delicious treat healthy:

Dark chocoalate, Cayenne pepper and Cinnamon.

Dark chocolate in my opinion is a super food. It contains a ton of anti-oxidants and has heart healthy attributes as it is known to lower blood pressure and aid in the prevention of blood clots. Dark chocolate also contains the chemical PEA which helps to release endorphins resulting in the blissful feeling of being in love. Does it get any better than this?

Cayenne pepper is cleansing, warming and detoxifying. Cayenne pepper eases stomach and throat irritation, helps to break up mucus (a great compliment to all of that milk) and has anti-fungal properties. Cayenne is a great addition to winter beverages especially during cold and flu season.

Cinnamon is a miraculous spice that is known to regulate blood sugar, reduce LDL (harmful) cholesterol levels, and manage minor pain. Cinnamon contains manganese, fiber, calcium and iron and tastes so lovely.


So there you have it...decadent, healthy, hot chocolate!



Three Superfoods To Add To Your Thanksgiving Spread!

IMG_6404 If you're anything like me, the holiday season, from November through January, despite the good habits that you've cultivated during the other months of the year, can resemble one hearty splurge after another. Between sweet potato pie, an abundance of carbohydrate heavy side dishes, and Christmas cookies, tarts and candy, by New Years, I am usually ready for a good cleanse.

I love being in the kitchen, it's  place of great creativity and intention, it's a place where magic happens. This being said, this year, as holiday season approaches, I am pushing myself to hold onto my nutrition values and incorporate superfoods into my spread. Holiday food can be healthy food and you don't have to compromise taste.

Three Superfoods To Add To Your Thanksgiving Spread:

1) Add chia seed to your stuffing!

Whether making your grandma's time tested recipe or relying on good ole' Stove Top, adding chia to your stuffing is a quick and easy way to add nutrients to your spread. One tablespoon per cup of stuffing will add a lovely bit of texture without altering the taste of your stuffing.

Why Chia? Chia seeds are a powerful source of omega-3 fatty acids, fiber, antioxidants and minerals. Chia is easily digested and can be digested whole.

2) Add gogi berries to your cranberry sauce!

Gogi berries, with their tart and astringent bursts of flavor are the perfect compliment to cranberry dressing. Simply soak your gogi berries in water overnight. Add twice the amount of water as berries. You'll want to add 1/2 cup of gogi berries to every cup of cranberries.

Why Gogi Berries? Gogi berries are chock full of essential amino acids, vitamin C, fiber, calcium, zinc, selenium and trace minerals. Gogi berries have the distinction of having the highest concentration of protein of any fruit. They also contain more carotenoids than any other food and have 15 times the amount of iron found in spinach- hello gogi berries!

3) Add ground flax seed to your cornbread!

Flax seed, is a great compliment to cornmeal based breads. With a subtle nutty flavor, flax blends well into muffins and breads. I add two simple tablespoons to my cornbread recipe and mix it right in with my other dry ingredients. The texture of my cornbread is unaltered and the taste is beautifully enhanced.

Why Flax Seed? Flax seed is a superfood powerhouse with heart healthy and cancer fighting properties. Flax is full of fiber, omega-3 fatty acids, B vitamins, lignans and antioxidants.

How do you keep your holiday meals healthy?


Make Your Own Almond Milk and Say No to Carrageenan!

almond milk  






















Making your own almond milk is surprisingly easy and quite frankly addictive. I've been drinking almond milk for years, but with my growing distrust of carrageenan, an ingredient in processed almond milk which is known to disrupt the digestive track and cause internal inflammation, I'm growing weary of commercial brands. In fact, after reading the ingredients on the labels of my almond milk containers, I was taken aback by the number of ingredients I wasn't able to identify.

No more mystery milk for me!

After experimenting with a number of recipes, I fell in love with this one. I am a big fan of creamy vanilla flavored slightly sweetened almond milk, this recipe caters to that.


1 cup  raw organic almonds

2 cups  purified water

1 tablespoon  raw honey

1 teaspoon vanilla extract

pinch of sea salt

You'll Need:


Mason Jar

Strainer or cheesecloth

soaking almonds


First you need to soak your almonds in a glass bowl for up to two days (no less than one night). I use two parts of water for one part almonds. The longer you soak your almonds the creamier the milk, so if you like thinner milk (think skim), you'll want to soak overnight, but if you enjoy a whole milk texture, you'll want to soak for two nights.

Next, you'll need to drain the water from the almonds before placing the soaked almonds in your blender. Add to the blender the purified water, raw honey, vanilla extract and sea salt.

Step 2- blend your ingredients together in a blender

Blend these ingredients together until the liquid is creamy. Note, there will be a bit of froth at the top and your grated almonds will settle to the bottom, but the liquid in the center should be creamy and even. Strain the milk from the almond meal at the bottom  using a cheesecloth or strainer.






















Store your almond milk in a mason jar. Note- fresh almond milk will only last about three days in your refrigerator (hence the small batch recipe). You will want to begin the prep work for your next batch immediately.

The almond meal is a delicious additive in a bowl of cereal or oatmeal. It also adds a wonderful nutty flavor to baked goods like chocolate chip cookies and seasonal breads aka- pumpkin!

Almond meal