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Cinnamon Raisin Coconut Flour Muffins

Posted by Kayla Grossmann

You really can’t go wrong with the classic combination of cinnamon and raisins. In this recipe, the spicy-sweet duo is folded into a simple coconut flour batter to make hearty, flavorful muffins. Not only do these muffins taste delicious, they are also satisfyingly high in healthy fats, fiber, minerals, and protein. Topped with a dab of nut butter or drizzled with coconut spread, they are one of our absolute favorite recipes to use as a nutrient-dense breakfast or snack on-the-go.

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Tags: Recipes, Fuel Your Body

Fisherman's Eggs: A Nutrient-Dense Meal

Posted by Kayla Grossmann

Sardines. What can you do with this shimmery, nutrient-packed seafood? While undeniably rich in protein, omega-3s, and minerals, the strong tasting little fish can be very challenging to incorporate into the diet. Some brave people enjoy them straight out of the can or spread neatly over crackers, but I’ve never quite managed to get them down in that way. That’s why I’m always looking for creative, simple strategies to include them in meals. One of my favorite ways to eat sardines is in this traditional Fisherman’s Eggs dish with lots of garlic, shallots and parsley. It provides just the right balance of flavors and textures to make eating sardines delicious and easy.

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Tags: Recipes, Fuel Your Body

Tips for Finding the Best Olive Oil + A Homemade Dressing Recipe

Posted by Kayla Grossmann

With its highly palatable taste and wide availability, nearly everyone has heard about olive oil’s heart helping, cholesterol lowering, blood sugar regulating properties. Olive oil is popularly used in cooking: drizzled in the pan as a base for quick, hearty sautés or slathering over veggies for roasting. However what many people don’t realize is that this powerhouse plant oil is really best featured in dips and salad dressings where its 200 plus beneficial compounds and complex fatty acids can be enjoyed in the raw. In this article I'll share some of the key features to look for when selecting an olive oil, review tips for using it wisely in the kitchen, and share one of my favorite salad and homemade dressing recipes. 

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Tags: Recipes, Fuel Your Body, Avoid Toxins

Coconut Flour Pumpkin Pancakes

Posted by Kayla Grossmann

Around here we have already started to see the very first hints of fall. Certain leaves are beginning to fade into a golden yellow, apples are decorating orchard trees and there's a cool edge to the afternoon breeze. The season for steaming drinks, flannels and all-things-pumpkin is about to arrive! To celebrate, I've prepared this Coconut Flour Pumpkin Pancake recipe. Made with hearty ingredients and filled with the rich flavors of cinnamon and maple syrup, this breakfast treat is the perfect way to usher in the upcoming season.

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Tags: Recipes, Fuel Your Body

Vanilla Almond Chia Breakfast Bowl

Posted by Kayla Grossmann

Last week I found myself in a breakfast rut. Don't you just hate when that happens? I woke up, walked down to the kitchen and scanned it blankly. I swung open the cabinets and peered into the refrigerator, but nothing looked appetizing. I was bored with my go-to options and was craving something new. That's when I dreamed up this Vanilla Almond Chia Breakfast Bowl. Packed with healthy fats, protein, antioxidants and fiber, it has plenty of nutrition to satisfy and just enough sweetness to leave you scraping the bowl.

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Tags: Recipes, Fuel Your Body

No-Bake Chocolate Berry Slices

Posted by Kayla Grossmann

Making healthy, real food desserts isn't always easy. Gluten-free flours can be tough to work with, recipes seem to have a million steps and at times it can feel like you've spent days in the kitchen experimenting only to end up with a recipe flop. But every so often I find a dessert like this one that tastes amazing and is super simple to make. I guess it's hard to go wrong with chocolate, nuts and fresh berries. This unique nutrient dense dessert combines these beloved ingredients into something that falls between a tart, pie and fruit pizza. Call it whatever you'd like; most importantly it is delicious!

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Tags: Recipes, Fuel Your Body

DIY Switchel Recipe: A sweet and delicious fermented drink

Posted by Kayla Grossmann

If you are looking to add more fermented foods to your diet, then it may be time to give switchel a try. This simple colonial farmer's drink is made with tangy apple cider vinegar, warming ginger, fresh lemon and a drizzle of honey for sweetness. Switchel packs a punch of beneficial enzymes, detoxifiers and anti-inflammatory compounds, all in one sweet and refreshing gulp. Best of all this DIY fermented beverage can be mixed up at home and savored within minutes.

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Tags: Supplements & Remedies, Recipes, Fuel Your Body

Honey & Pear Cranberry Sauce

Posted by Kayla Grossmann

At our house, no holiday spread is complete without a dish of cranberry sauce. Next to buttery heaps of potatoes, earthy green beans and cheerful orange squash dishes, there is something about the deep red of cranberries that is both alluring and dramatic. I love the complex tart flavor that the sauce lends to the meal too; especially when it mingles with the gravy and makes its way into almost every bite on the plate. This simple cranberry sauce variation uses the natural sweetness of pears and honey to replace the refined sugars found in most other recipes.

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Tags: Recipes, Fuel Your Body

Veggie Quinoa Bites

Posted by Kayla Grossmann

Eating simply and healthfully isn't always easy on-the-go. Cold leftovers are only appealing for so long, and I don't know about you, but I somehow always manage to forget my spoon or fork on the counter when I am rushing out the door. I can't tell you how many times I've been left stranded at lunch time with a container full of messy food and nothing to eat it with. Oh the drama! That's why I've been loving these simple quinoa bites lately. These tasty little cups can be tossed into lunchboxes, brought to work, used as an appetizer or savored as a side dish for dinner. Best of all there are no utensils required. This is finger food at its finest!

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Tags: Recipes, Fuel Your Body

Homemade Fresh Ginger Tea

Posted by Kayla Grossmann

There is something about the simple act of holding a mug of tea that is healing. From the steam whisking up off the surface to the herbal aromas and warmth created between the hands, the experience of tea time is inherently comforting to the soul. Add to this the health benefits of ingredients like ginger, and tea can be a very powerful medicine for the body as well. This fresh ginger tea can be used to soothe an upset tummy and ease the symptoms of a cold, allergies or the flu. It is also the ideal thing to cozy up with at the end of a long day, especially as the temperatures start to drop and dusk falls earlier with each passing evening.

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Tags: Supplements & Remedies, Recipes, Fuel Your Body

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    Hi! My Name is Kayla. I am an RN turned researcher, real-food-nibbler and integrative health advocate. Welcome to the blog!

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