Brownies or Blondies… or Both???

Freezer Treats Sure to Please!

"Nutella" Freezer Bites — “Nutella” Freezer Bites

It all started with few Hazelnuts. I had a container of hazelnuts in my cupboard that I really needed to do something with, but what? I just wasn’t sure what I wanted to do with them! I decided to move on and make an old favorite, protein packed seedy date balls, when I reached into the cupboard and saw the Nutella ( my 2 love bugs go crazy for Nutella) and it all came to me… I do get so excited! Hazelnuts and chocolate, perfect.

I took the base of dates for the protein packed seedy date balls, added ground hazelnuts, cacao and chia seeds, (wanting to make sure I have a little extra protein and fiber) throw in some ground vanilla bean powder and a tick of maple syrup and we are on our way to a little decadent freezer treat that my children love and I feel great about giving them. Especially coming off this Easter candy high they have been riding, it is time to reign it all in a little and a treat like this seem to ease the transition for all of us.

Hazelnuts are rich in fiber, mono-unsaturated fats (the “good” fats) and folate (an important vitamin B complex).

Chia Seeds are loaded with antioxidants and a great source of protein.

Dates are one of the sweetest fruits, so while still sweetening your treats you are also getting fiber, potassium and magnesium. Dates are a great alternative to other sugars!

As I was enjoying one of these little treasures I starting thinking, I am more of a vanilla girl at heart, and perhaps I need to create a “cookie dough-ish” version of my sweet frozen friends. At this point I am very hazelnut inspired so I set out for my test kitchen… the blender came out, the ingredients started going in and… success :o)

Frozen "Cookie Dough" Bites — Frozen “Cookie Dough” Bites

The ingredients are whole and nutritious, they are sweetened with a bit of maple syrup, loaded with oats and hazelnuts and have a protein boost with some peanut butter. I definitely feel good about giving these to my wee ones and with everything thrown in the blender they are also super easy to make and clean up!

Oats are full of fiber, minerals and polyphenols.

Peanut Butter carries protein, potassium and magnesium.

Maple Syrup (my favorite sweetener!) is high in antioxidants and also contains zinc and calcium.

Let’s get to these quick, easy recipes! I think these are better from the freezer. At room temperature they can get a little mushy. Straight from the freezer is my favorite but it would also work straight from the refrigerator. Great for when you are craving sweet things and want to avoid a candy bar!

For the Brownie fans…

1/2 cup ground hazelnuts

1/4 cup ground oats ( gluten-free if you would like)

8 Medjool dates (pitted)

1 Tbsp chia seeds

1 Tbsp cacao powder

1 tsp vanilla (I LOVE ground vanilla bean powder, I think nothing beats the flavor, but you can use pure vanilla extract instead. If using vanilla bean powder it is 1/4 tsp)

1 Tbsp maple syrup

1 Tbsp coconut oil

-Place the dates in the blender, blend well, scraping down the sides when necessary.

-Add the ground hazel nuts ( you can pre-blend these. Just place the hazelnuts in the blender, blend and scrape down until it is a “sandy” consistency.) Blend well.

-Add the rest of the ingredients and keep blending and scraping down until it is all really well mixed, it will be quite sticky. If it needs a little more moisture you can add a bit more coconut oil , but add very slowly because with enough blending it will get there.

-Scoop out the mixture and roll into 1″ balls and place on baking sheet covered with parchment paper.

-Place in the freezer for at least on an hour, then transfer to an air tight container, keep in the freezer

-Indulgence ready for the taking at your will! :o)

*In the photo of the “Nutella Bites” the whiter frostier looking ones were rolled through some confectioners sugar. They are super yummy this way but it does up the sugar content and they are soooo delicious without the extra sugar. If you are looking for something extremely decadent a light roll through some confectioners sugar will definitely do the trick.

For the Blondie fans….

1 cup hazelnuts

1 cup ground oats (gluten-free if you would like)

1/2 cup gluten-free rolled oats

1/4 cup coconut oil

4 Tbsp maple syrup (or more to taste if you prefer things a bit sweeter)

2 tsp vanilla ( If using vanilla bean powder it is 1/2 tsp)

1 heaping Tbsp peanut butter (very generous:o) )

1/2 cup vegan chocolate chips

1/4 tsp of salt (optional)

– Place the hazelnut in the blender and blend, scraping down the sides as needed, until it is a fine grain.

-Add the ground oats and blend.

-Add the coconut oil, vanilla, maple syrup and salt, blend again, scraping down the sides as needed.

-Add the oats and blend just enough to be well mixed but so that the rolled oats are still a little “chunky”.

– Mix in the vegan chocolate chips by hand.

-Roll the dough into 1″ balls and place on baking sheet lined with parchment paper and place in the freezer.

-Leave in the freezer for at least one hour then transfer to an airtight container and keep in the freezer.

-Now choose if you are a brownie lover, blondie lover… or both!

I hope you enjoy!

Thankyou!

3 Delicious Detoxifying Smoothies

3 / 24 / 15

The Refreshing, Energizing World of Smoothies

I have become absolutely religious about having a green smoothie, or some sort of smoothie with greens in it, at least 5 days out of the week. For me, my system just functions so much better by having one of these delicious and beautiful beverages. I also find that starting the day with hot lemon water followed by a smoothie leaves me feeling light and energized. What better way to start the day?

I recently ran a 3 day detox program with some friends who were willing to go the distance with me, to see how they felt and give me some feed back as I am developing the plan. The detox was not focused on weight loss but focus and clarity. I was so happy to get such positive feed back, such as feeling more energy and focus, feeling “lighter’ and even losing a few pounds. (The detox was more involved than just having the smoothies, there was a whole plan to follow. Just to not mislead anyone!)

My favorite outcome is that most of the people who participated in my little trial have continued to have smoothies daily because they really enjoyed them and noticed the benefits! (I am really excited about this 3 day detox and will be running more of them, so keep an eye out!)

I also love that I can get my son to drink his veggies without even knowing it! My notoriously picky, carb loving yet delightful little love bug, will drink my smoothies! Hoorah! There is nothing like the feeling of knowing your child is being well nourished, especially when they are choosy eaters. Success! (At least most of the time :o) I don’t want to get too crazy.)

There are endless combinations of all kinds of gorgeous fruits and vegetables for smoothies and juices that are so delicious and nutritious! I thought I would share 3 of my favorites. Each has its own distinct taste and body detoxifying benefits along with a whole host of nutritional benefits!

With ingredients like these:

Kale and Spinach, rich in iron, antioxidants and vitamin K.

Parsley that is so helpful for digestion flushing out toxins and helping to keep your immune system strong

Blueberries just bursting with vitamin C and anti oxidants.

Ginger to soothe the tummy and reduce inflammation.

Lemon to ease digestion, flush toxins and again, that glorious vitamin C.

… how could they not be a great addition to your day??

Smoothies are a great way to boost your intake of fruits and vegetables, and because they are well blended they are easier for your body to digest. The fibre content is also a huge plus. And of course there is the immune system boost as well. The list of benefits goes on and on, so I will skip to the yummy stuff!

Here are my 3 little recipes of light, focus, clarity and love!

My Green Goodness Go To

Green Goodness

1 Frozen banana
2 Cups of almond milk (or coconut milk)
1 Cup frozen peaches ( or 1 1/2 pears or frozen mango is really nice too)
A healthy handful of fresh parsley
2 Huge handfuls of Spinach
1 Tbsp Almond Butter
4 Probiotic capsules opened and emptied into mixture

Place all ingredients in the blender and blend away.
This will make 2 servings

Blueberry Mango Bombshell

2 Cups coconut water
2 Cups blueberries
1 Cup Mango
2 Large handfuls of Kale
1/2 Cucumber chopped
A healthy handful of Parsley
Juice of half a lemon
Grated fresh ginger
4 Probiotic capsules opened and emptied into the mixture

(cinnamon can be added here as well, to taste…really nice mix up of flavors and kind of “warms” things up a little)

Place all ingredients into the Blender and blend away!
If it is too thick add coconut water to desired consistency (or regular filtered water)
This will make 2 servings

Green Belly Soother

2 Large apples peeled and chopped
Juice of 2 limes
Juice of a lemon( or 2 depending on your taste, I like 2)
Fresh ginger (about an inch off of a fresh ginger root)
1 Cucumber
A very healthy portion of Parsley
2 Huge handfuls of spinach
4 probiotic capsules opened and emptied into the mix
1/2-1 Cup of water (added to desired consistency)

Place all ingredients in the blender and blend away! This one will take a bit more blending and add water as needed for consistency, check taste and add more lemon/lime if you would like it. This is a smoothie that is also really good strained into a juice. You can either pour through a very fine strainer or squeeze through a nut milk bag.

I hope you enjoy adding these greens into your day as much as I do!

Thank you! xx

The Power of Ginger Cookies

3 / 14 / 153 / 14 / 15

Waiting…

Well, I am having a little face lift to my blog, (super exciting!) that is why I have not posted in a couple of weeks. I called in the big dogs to get help! I would love to be able to do it ALL, but alas, I am a busy working mum and had to raise my hand and say “help, please”. I was going to wait to write my next post until said face lift was complete and my site is looking as I would like it to look, then I made these ginger cookies that changed everything!

I have a recipe for ginger cookies that I very often get asked for after I have made for an event. It is an awesome recipe but I wanted to make them vegan and gluten-free in my own sort of style, so the testing began… I have deliciously accomplished my mission, if I do say so myself! Just for the record my 2 little loves have also given them the 2 thumbs up, or as Baya said “Mummy, you get ten fingers and ten toes up!” From my toughest critic this is very big!

The power of ginger cookies! It is incredible… I will actually jump straight to the recipe now because I think everyone should make them immediately :o) These little gems are vegan and gluten-free.

Double Ginger Delights

1 Cup gluten-free buckwheat flour

1 Cup ground gluten-free oats

3/4 Cup brown sugar

1 tsp baking soda

1 tsp cinnamon

1 tsp ground ginger

1/4 tsp nutmeg

1/4 tsp cloves

a pinch of salt

3/4 Cup chopped crystalized ginger

1/3 Cup coconut oil (not melted)

1/4 Cup molasses

1 tsp vanilla

2 Tbsp ground flax seeds mixed with 4 Tbsp water.

Granulated sugar for rolling

– Pre-heat oven to 350 degrees.

-Line 2 baking sheets with parchment paper.

-Mix the ground flax seed with the water and leave to sit for 10-15 minutes.

-Mix all of the dry ingredients together in the mixer.

-Add the Molasses, coconut oil and vanilla and mix for 3-5 minutes.

-Add the flax mixture and continue to blend. It may seem very dry but just keep blending and it will get to a great consistency for rolling in your hands.

-Add the chopped crystalized ginger and blend until well mixed

-Roll dough into balls (a bit smaller than a golf ball should do) and roll through the granulated sugar, place on the baking sheet and press down just slightly.

-Bake for 13 minutes

-Let cool on the baking sheet for a few minutes before transferring to cooling rack

-Make a cup of tea and try to stop at one or two… good luck!

I hope you enjoy them! And, don’t forget your fruits and veggies! These do have a healthy dose of sugar in them. A sweet indulgence.

Thank you.

Almond Bliss

2 / 21 / 155 / 11 / 15

Delicious, Creamy, Frothy, Healthy, Home-made Almond Milk

My love of almond milk started about 5 years ago. When my daughter was born, she had acid reflux and I had read somewhere that it might help if the mother does not have dairy in her system and it is not getting transferred through her breast milk. I was willing to try anything before having to give my sweet baby girl medication for her reflux! I also discovered that if I held her ALL the time the reflux was not as bad, of course I still had to explore some other avenues. I gave up dairy. I could only have done this for my daughter because I never would have had the strength to say “no” to Brie and ice cream on my own! It worked, I was also holding her 90% of the time but her reflux was noticeably not as bad after I had gone off dairy. Not only that but I lost my baby weight quicker than I had imagined and I felt great. My skin felt great and looked great. I have no allergies or intolerance to dairy but I realized that my system simply functioned better without it. I was also quite happy to go down a road of exploring other options and finding new and exciting recipes.

Here was my discovery of almond milk. Awesome!

The Benefits of Almond Milk

Almond milk has no cholesterol or saturated fats, it is high in healthy Omega fatty acids that we need, it has Calcium, Fiber and vitamins D, E and B.

So yummy and so easy, just buy a carton of almond milk and away we go… until I did a little more research about what was in the almond milk that I was buying. I found that unless you are cautious about getting unsweetened, it has gobs of added sugar, the vitamins that are added are sometimes synthetic and then there is carrageenan. Oh my goodness!

I started to make my own! When you are making your own nut milk you have complete control over what is going into it. It is also surprisingly quick and easy to make. Let me not forget to mention how truly satisfying it is to know that you have just made this amazingly healthy, super delicious home-made almond milk! Everyone will think you are an absolute rock star in the kitchen and you will be tempted to not tell them exactly how quick and easy it is!

What is Carrageenan?

car-ra-gee-nan: noun

a substance extracted from red and purple seaweeds, consisting of a mixture of polysaccharides. It is used as a thickening or emulsifying agent in food products.

Sounds harmless right? It comes from seaweed so it must be good for you right? Unfortunately, the answer is NO.

One of my favorite health professionals Dr. Andrew Weil, MD. has been questioning the use of carrageenan for over 10 years. Read the following link for his insight.

http://www.drweil.com/drw/u/QAA401181?Is-Carrageenan-Safe.html

Prominent carrageenan researcher Joanne Tobacman, MD has this to say:

“Although derived from a natural source, carrageenan appears to be particularly destructive to the digestive system, triggering an immune response similar to that your body has when invaded by pathogens like Salmonella. The result: Carrageenan predictably causes inflammation, which can lead to ulcerations and bleeding.”

Concerns over food-grade carrageenan are not new. Beginning in the 1960’s, researchers started linking the ingredient to gastrointestinal disease in lab animals, including ulcerative colitis, intestinal lesions, and colon cancer.

Referenced from The Wellness Mama website. Here is the link for further reading on the subject, definitely worth it!

http://wellnessmama.com/2925/what-is-carrageenen/

The following is a link to a shopping guide for foods that do and do not have carrageenan in them:

http://www.cornucopia.org/shopping-guide-to-avoiding-organic-foods-with-carrageenan/

On to the delicious part!!

It is Simple…

Basic Almond Milk

1 cup raw almonds
4 cups of water

Optional:
2-3 dates (pitted and soaked for at least one hour).
Vanilla (I do love ground vanilla bean powder).

-Place almonds in a bowl and cover completely with water.
-Let soak for at least 8 hours or over night.
-Drain the almonds and rinse thoroughly.
-Place the almonds in the blender ( any old blender will do, no need for fancy kitchen devices here!)
-Add 4 cups of water.
-Blend! Just about a minute will do.
-Strain through a nut milk bag (you can use a tea towel, a muslin cloth or nylon if you do not yet have a nut milk bag)
-Squeeze out every drop of this delicious treat.
-Enjoy!
-Store in an airtight container and refrigerate up to 5 days.

I often make almond milk with only almonds and water; however, if I am to entice my 2-year-old and my 5-year-old over to my side I add a few cheeky dates for sweetness. I cannot lie, I do appreciate the sweetness on occasion as well! Simply make the almond milk as above, strain, put back in the blender and add the soaked dates and or vanilla, blend again. I use ground vanilla bean powder, it is so delicious and can be added to almost anything.

Almond milk is great on its own, in smoothies, in cereal, used in baking… so many possibilities!

Of course you do not have to stop at almonds, Brazil nut milk is gorgeous and let’s not forget about coconut milk.

Decadent Chocolate Almond Bliss
( You could even have this in the morning, what a way to star the day!)

1 Frozen banana
1-1 1/2 Cups of your awesome home-made almond milk ( start with 1 cup then add to desired consistency.
1-2 Tbsp Cacao powder
2 Tbsp peanut butter
1 Tbsp hulled hemp hearts
2-3 Pre-soaked dates
-Put it all in the blender and blend away.

This frothy treat is a super protein booster. Great for an after work out re-fuel!

I hope this inspires some creative nut milk making for the wellness of you and your families!

Thank you Lorissa, for inspiring my nut milk passion :o)

Instagram @breathewellness.april

Cookies For Breakfast?? … YES!

2 / 4 / 152 / 15 / 15

Breakfast Cookies

I have been especially cheeky this week!

These are cookies that you will not feel bad about giving to your children, or yourself, even for breakfast! Sweet!

Yesterday morning I was on the ever frustrating quest to find something nutritious and of course delicious to give my son for breakfast. He can be a little tricksy, my little cherub, when it comes to eating. (To say the least!) As I was scanning all options, I came across the cookies I had just made the day before which had been a big hit. I thought, I cannot possibly give him cookies for breakfast, I am not quite that desperate yet, am I? Then I started thinking about the ingredients… organic oats, sesame seeds, pumpkin seeds, sunflower seeds, almond flour, prunes, walnuts, cranberries, chia seeds, sweetened with maple syrup (which would be poured over pancakes or french toast anyway) and vegan mini chocolate chips (I did struggle here for a minute, but decided for the amount of nutrition packed into these little energy boosting delights, I could do it!)

These little gems are also vegan and if you use gluten-free oats, gluten-free.

So, my friends, I give you…

Cookies For Breakfast!

-1 cup oat and seed blend
I grind together gluten-free oats with sesame seeds, pumpkin seeds and sunflower seeds and keep in a container to use as and when.
-1/2 cup almond meal
-1 tsp baking soda
-1 tsp vanilla
-1 tsp cinnamon
-Pinch of sea salt
-2 Tbsp cranberries
-3-5 chopped prunes
-2 Tbsp chopped walnuts
-2 Tbsp vegan mini chocolate chips
-3 Tbsp chia seeds mixed with 1/4 water and left to sit for approx. 10 minutes
-1/4 cup coconut oil
-1/2 cup maple syrup
-Pre-heat oven 350 degrees.
-Prepare baking sheet with a sheet of parchment paper.
-Mix all dry ingredients.
-Mix in the coconut oil and maple syrup, mix well.
-Add the chia mix and stir until well blended.
-scoop into rounds on you baking sheet.
-bake for 14-16 minutes.
-Let cool on the baking sheet.

-Store in the refrigerator.

* I just made them again today and I mixed some hulled hemp hearts into my oat and seed mix. This gives them a great protein boost!

I did give my wee ones some fresh fruit to go along with these. Let’s not forget there is a nice dose of maple syrup so don’t forget to get your greens in either.

These cookies are also a great addition to lunches. The children feel like they are getting chocolate chip cookies and you know they are getting calcium, iron, fiber, magnesium, protein and an array of gorgeous vitamins!

Enjoy!

Thank you.

April Godfrey
Holistic Health Coach
Follow me on instagram @breathewellness.april
agodfrey.wellness@gmail.com

What’s For Lunch??

1 / 25 / 151 / 26 / 15

Lunches to Love!

Tomorrow is Monday, so of course I am beginning my mental scramble to think of some lunches for the week that I know my children will eat. I don’t know about you, but sometimes I really struggle to keep lunches exciting, yummy and most of all nutritious. I want to make sure they are getting protein and calcium, vitamins and minerals … all the essentials for their growing bodies.

I decided to look back at some past lunch successes for inspiration!

My daughter is almost 5 and my son is 2, and in my case they have very different taste preferences, but if I can keep their lunches, interesting, fun and of course delicious, I can be assured that they will not go hungry on the days that I work and they are in “school”.

The photo of my daughter’s lunch at the top was a big hit! It was the first time I had made a shape out of the sandwich. She had not seen it so when she opened it at school she was so excited, always a good way to start eating! I used chocolate covered sunflower seeds for the face. (The sandwich is home-made bread, almond butter and home-made strawberry chia jam.) I know my daughter will always eat a hard boiled egg so when in doubt I always throw one in, great for protein! Cucumbers are always a favorite for both of them and sometimes I will add a little hummus. The snack mix is a blend of raw nuts, sesame sticks, pumpkin seeds, raisins and I throw in a few of Annie’s Organic Bunnies. My two love bugs will eat all of the things in the snack mix but are sometimes reluctant to start. By throwing in the little bunnies, it gets their sweet little fingers in the mix a little more eagerly and before you know it they have eaten all of it! I know it is a bit cheeky but it works :o) And they always get fruit, scrumptious sweet fruit to refresh and energize them. Veggies are ever important, on their own or with a little hummus or nut butter to dip in.

I will sometimes give them leftovers from the previous night’s dinner and I bake on Sundays to have super healthy snacks to throw in throughout the week. Mini-muffins, oatmeal everything cookies and baked dough-nuts of all sorts (The half dough-nut below is made with avocado, cacao, apple sauce, oats and maple syrup… YUM!) If find that if I have a rare chunk of time in the kitchen to do a little extra baking, I put all the extra baked goods in the freezer so they are there and ready for the weeks that I do not have quite so much time. I take comfort knowing there is a surplus if we need it.

I have struggled to find bread that I am happy to use. Living in Bermuda, the price of imported organic bread is astronomical! This led me on a quest to make a beautiful healthy loaf of bread at home. I tried many, many, many different recipes and variations of recipes and have found a combo that my children love and that holds up really well for sandwiches. Making bread can feel so rewarding! Not only does your house smell divine, you know exactly what has gone into it. Very exciting!

Here is my sandwich bread recipe, I hope you like it!

-2 cups organic unbleached flour
-1 cup ground oat blend
( I put organic oats in a blender with organic seeds such as sesame, pumpkin and sunflower. I pulse a few times so it is well ground but with still a little bit of coarseness. I love knowing that all of those power house seeds are in my bread and making their way to the bellies of my babes!)
-2 Tbsp coconut crystals (or preferred sugar)
-2 tsp sea salt
Optional 1 Tbsp ground flax seed
-1 cup hot water ( I do not measure temperature, but I do make sure it is “nice and hot”)
– 2 1/4 tsp active dry yeast (one pre-packaged pouch)
-3 Tbsp extra virgin olive oil

-Mix the yeast into the hot water and let set while mixing the other ingredients.
-Mix together the dry ingredients.
-Add olive oil to the yeast and water, mix into the dry ingredients.
-If you have a mixer with a kneading paddle, perfect. If not mix together and kneed by hand about 5-8 minutes. If it seems too moist add a bit more oat mix little by little.
-Place in a pre-oiled bowl and cover with plastic wrap or a tea towel.
-Let rise approx 1 1/2 hours.
-Punch down and do a short knead, re-cover and let sit for a short rise, approx. 30-40 minutes.
-Punch down one last time and form into your desired shape loaf.
-Place on parchment covered baking sheet and cover loosely.
-Let rise again for approx. 30 minutes (great to do this while the oven is heating up).
-Place in pre-heated oven at 400 F
(my oven happens to run a bit hot so I cook at 375 F. If you know your oven has a specific personality of it’s own like mine does, adjust up or down accordingly).
-Bake for 20 minutes. To test “done-ness” hold the bread, turn over and do a little “knock, knock” on the bottom, it will sound a bit “hollow”.

Let sit for at least 10 minutes before you dive in.

Enjoy!

Fresh bread with peanut butter and honey is one of our favorite fresh out of the oven bread treats! So melty and delicious!

Thank you!

Follow me on instagram @breathewellness.april

agodfrey.wellness@gmail.com

Traveling and Eating Well…It can be done!

1 / 8 / 154 / 2 / 15

Traveling and Staying Healthy
( It can be done, and deliciously! )

With a little preparation, your travel days do not have to be filled with refined and processed foods that leave you feeling terrible, tired and puffy.

Here are a few tips and tricks to help you eat well and feel well while traveling.

First, it is so important to stay hydrated when you are traveling. Even short flights can take a lot out of you, with the to and fro, recycled air and usually messed up sleep patterns. So, hydrate, hydrate, hydrate! If you are well hydrated you will also be less likely to succumb to sugar cravings.

I used to think you could not travel with any fresh fruits or vegetables, but thankfully this is not true. Check the travel guidelines for the country you are traveling to, and then you can prepare and pack accordingly.

http://www.cbp.gov/travel/international-visitors/kbyg/prohibited-restricted

I always pre-cut carrot sticks and cucumbers (good for helping to stay hydrated as well as a great snack with a little crunch). My children love green beans raw, so they come with us too. Fresh blueberries are an absolute favorite filled with all of those anti-oxidants and vitamin C! Grapes are a big hit, and again help with hydration.

Now, neither myself, my husband or my children can feel sustained on fruit and veggies alone so I like to add in some fun things with hidden healthy ingredients.

One of my favorites is home-made granola bars. They are chewy, sweet, filling and can camouflage an arsenal of power-house foods, such as hemp protein, a blend of ground flax, sesame seeds, pumpkin seeds and ground Goji berries … the possibilities are endless! I do sprinkle vegan chocolate chips on top to help get my children excited. They are also quite hardy so they travel well without getting messy.

Chewy Granola Bars

1 1/4 cup gluten free crispy rice
1 cup gluten free oats
2 Tbsp ground flax seeds or Chia seeds
2 Tbsp chopped or ground seeds
2Tbsp hulled hemp hearts
1 tsp cinnamon
1 tsp vanilla ( I LOVE ground vanilla bean powder, is so soooo delicious!)
1/4 cup dried fruit
1/2 cup brown rice syrup
1/3 cup nut butter of your choice ( I most often use almond butter. You can also keep them nut free by using sunflower seed butter)

Prepare a 9×9 baking pan by lining with parchment paper.

Mix dry ingredients together.

In a small sauce pan over low heat mix together the nut butter and brown rice syrup, just until blended and creamy. If you are using vanilla extract instead of powder add it here.

Transfer the wet ingredients into the bowl with the dry ingredients and mix, mix, mix. It really helps to get your hands in there and really blend together.

Transfer to the prepared pan and press. I use my potato masher so that I can get it nice and compact. If you would like to add chocolate chips on top, press partially, sprinkle the chips on and press again.

Place in the refrigerator for at least an hour. When ready, cut as you would like.

I sometimes pre-make these and keep them in the freezer for an anytime snack.

Mini muffins are another favorite of mine, small and easy to pack. Also, another place to sneak in all kinds of wonderful things,zucchini, quinoa, carrots….. just to name a few. My daughter is catching on to me so I have to be careful, for trips I usually stick to her favorite, Blueberry Quinoa Muffins ( She doesn’t know about the Quinoa part :o) )

Blueberry Quinoa Mini-Muffins

1 cup cooked quinoa (room temp)
3/4 cup ground oats
3/4 cup flour
1 tsp baking powder
1 tsp baking soda
1 tsp vanilla
1/2 tsp salt
1/2 tsp cinnamon
1/4 cup brown sugar
1/2 cup maple syrup
1/4 coconut oil (at liquid temp)
1 1/2 Tbsp chia seeds mixed with 3-4 Tbsp water (mix and let sit for 10-15 minutes)
1/2 cup of blueberries (fresh or frozen; this is where you could substitute, shredded carrots or zucchini).

Pre-heat the oven to 350F.

Lightly oil 2 mini-muffin pans.

Mix dry ingredients together; mix in the wet ingredients one at a time.

Scoop into your prepared muffin tins and bake for approx. 16 minutes.

Check for ‘done-ness’ by inserting a tooth pick which will come out dry when ready.

Cool on a wire rack.

I usually keep some of these in the freezer as well. The freezer stash has come in so handy when I have had unexpected guests or an impromptu play-date. It is so nice to have some home-made baked goods on hand to have with a nice cup of hot tea!

It is key to find containers that are reusable, compact and fit into your carry-on easily. This way you will not feel it is all too cumbersome or difficult to maneuver in small spaces. A little planning and preparation and you are on your way to a hydrated, well nourished holiday that will leave you feeling way more energized than a travel day filled with refined and processed foods!

Supporting yourself when you are traveling and out of your daily routine is so important! How you feel throughout your travels is greatly affected by what you are eating and drinking. You want to keep your immune system nice and strong, and what better way to do that than with healthy delicious whole foods?

Because life should be … Sweet, Simple and Delicious

April Godfrey
Holistic Health Coach
agodfrey.wellness@gmail.com
You can follow me on Instagram @breathewellness.april

Sent from my iPhone