Category: Breakfast

Chocolate Hazelnut Protein Power Bowl

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Your breakfast needs a pick me up!

One of the biggest complaints I hear from my clients is that they don’t know what to eat for breakfast. Enter this power bowl. It’s not just any power bowl. It’s a friggin chocolate hazelnut bowl and I totally approve of you having it for breakfast! 

My breakfast varys often. From oats, to eggs (which can be made poached, fried or into a delicious veggie filled omelet) to leftovers, I eat quite the variety of things in the a.m.

And yes, by leftovers I mean I’ve eaten my leftover poached salmon with avocado and a side of greens for breakfast. It’s delicious, healthy and full of protein to fuel my body for a busy day. You should try it sometime!

I often tell my clients that they need to get over the idea that breakfast has to come in the form of a bagel, a donut, a box of cereal or any other type of breakfast-y type food. Breakfast is just another meal of the day, so don’t limit your choices. 

This power bowl has definitely gotten many of my clients up and out of bed in the morning. Even their kids enjoy it (which is a huge win!).

I mean, what kid (or adult) is going to pass up chocolate in the morning? I use cacao in this power bowl and if you haven’t gotten on the cacao-powder bandwagon, then I suggest you join. I use cacao in a lot of my smoothies and baking recipes, because it contains no artificial sugars, junk, or crap that you find in a typical cocoa powder. 

Cacao is a superfood and it’s rich in vitamin C, magnesium and lends a perfect chocolatey decadence to just about anything.

Have you tried my Black Bean Brownies yet? They contain a delicious amount of cacao and are perfectly gooey, rich in protein and packed with fiber. Click here to get that recipe. 

Oh! and ladies! This power bowl is perfect for those sugar craving PMS days where all you want is chocolate and you’ll rip someones heads off until you get your fix. You know what I’m talking about! The thing is, when you’re craving chocolate around your period, what your body is actually telling you is that it needs magnesium.

Magnesium is a very important mineral that helps to ease cramps and release muscle tension. It’s basically like the perfect PMS mineral! So take some, or eat cacao. 

So get out that blender, whip up this delicious chocolatey goodness, bask in your all day soaring energy and tame the PMS monster. 

Chocolate Hazelnut Protein Power Bowl
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Ingredients
  1. 1 frozen banana
  2. ¼ cup hazelnuts, soaked 30 minutes
  3. 3 tbsp hemp protein (I used Progressive Organic Hemp)
  4. 2 tbsp raw cacao powder
  5. 1 scoop of your favourite chocolate protein powder (I love Progressive Harmonized Chocolate in this recipe)
  6. ¾ cup coconut milk
  7. 1 tsp cinnamon
  8. ice (optional)
  9. 1/4 avocado (optional and may be needed for additional thickness and consistency)
Toppings
  1. Banana
  2. Strawberries
  3. Cacao nibs
  4. Shredded coconut
  5. Hemp seeds
  6. Chia seeds
  7. Goji berries
  8. Hazelnuts
  9. Sesame Seeds
  10. Pumpkins Seeds
Instructions
  1. Place all ingredients (minus the toppings) into a blender and blend until well combined. Pour into a bowl and top with your favourite ingredients. Topping with hemp seeds, chia seeds and other superfoods will give this bowl a super antioxidant kick and supply you with a ton of plant based protein and healthy fats.
Holistic Wellness https://holisticwellness.ca/
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The Best Blueberry Pancakes Ever! (Gluten Free)

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I am a lover of pancakes!

It’s become tradition in our house that we make pancakes every weekend and I’m always looking for a new recipe to try. Funny thing is, this recipe is always the one I end up making because my man always requests for it!

I like to experiment and try new recipes, but truthfully, nothing really compares to this recipe. It’s perfectly sweet, gluten free and has the perfect amount of fluffiness! In fact, it’s actually quite filling due to the fiber content of the oats. 

The best thing is I’ve swapped out a few of the ingredients and every time it’s worked out beautifully. You can see my swap suggestions below. 

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Back to these pancakes!

I truly think this recipe will become one of your pancake staples. It’s just so good! We love serving it alongside breakfast sausages or bacon, or even some scrambled eggs. 

Enjoy!

Best Blueberry Pancakes
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 1/3 cup Oat flour, grind wheat free oats in blender to make flour
  2. 1 tbsp baking powder
  3. 1/2 tsp sea salt
  4. 1 tsp cinnamon
  5. 1 1 /4 cup unsweetened almond milk
  6. 1 large egg
  7. 1 tbsp olive oil
  8. 1 tsp vanilla extract or ground vanilla bean
  9. 1 banana
  10. 1/2 cup blueberries
Directions
  1. Combine flour, baking powder, salt and cinnamon in large bowl.
  2. Whisk milk, egg, oil, and vanilla in a medium bowl. Add banana and mash with ingredients.
  3. Pour banana mixture into flour mixture and combine. Add blueberries and mix again.
  4. Lightly grease a non stick pan with coconut oil over medium heat. When pan is hot, use 1/4 cup to pour batter into pan.
  5. Cook until bubbles form, then flip and cook on other side until lightly browned.
Ingredient swaps
  1. In place of banana, 3-4 tbsp of apple sauce works well.
  2. Replace almond milk with full fat coconut milk. Made pancakes extra fluffy when I used it!
  3. For oats - I use Bob's Red Mill wheat free rolled oats to make my own flour
Holistic Wellness https://holisticwellness.ca/
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Slow Cooker Crustless Pumpkin Pie

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You know I love pumpkin… that’s a fact!

Although, I’m not typically a fan of pumpkin pie. Some I’ve loved. Others not so much. But… enter the slow cooker pumpkin pie. It’s amazing! Same texture as a pumpkin pie, less custard like, more pudding like. Soft, warming, and without the crust. 

Bottom line. It’s delicious and super easy to make. Plus, you get to wake up to a ready made breakfast! That’s probably the best part. I work up this morning with my house smelling like cake with aromas of cinnamon. It’s was a great smell to wake up too and it was a deliciously healthy breakfast to enjoy on a crazy snow day. 

This recipe is perfect for breakfast, but alternatively, it can make a great (and healthy) dessert or treat topped with some coconut bliss ice cream. 

Either way you enjoy it, it will become a new favourite. If you’re a pumpkin fan of course! 

Slow Cooker Crustless Pumpkin Pie
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 can coconut milk
  2. 2 cups canned pumpkin (organic)
  3. 3 eggs, beaten
  4. 1/3 cup maple syrup
  5. 1 tsp ground vanilla bean
  6. 1 tsp cinnamon
  7. 1 tsp pumpkin pie spice
  8. 1 tbsp coconut flour
  9. 1 tsp baking powder
  10. Sea salt
  11. Coconut oil
Instructions
  1. Grease the inside of your slow cooker with coconut oil.
  2. Combine all ingredients into a food processor and blend until well combined and smooth.
  3. Pour into your slow cooker and set it to low.
  4. Cook for 6-8 hours, or until top has set.
Notes
  1. I topped my pumpkin pie with pecans, hemp seeds and cinnamon. It was perfect! You can also add in a splash of almond or coconut milk to make the consistency more like a porridge.
Holistic Wellness https://holisticwellness.ca/
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Pumpkin Pie Waffles

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I live in a Condo. It’s small. Meaning, my kitchen is pretty small too. 

Now I love my condo. Especially our view. It’s to die for! We are up on the 27th floor and the sunsets are beautiful and breathtaking. Plus, I really enjoy over looking the city. 

But…being in a small condo with a small kitchen, means I don’t really have much space for things like a dehydrator (which I have but is stored in the laundry room and never been used!) or for fancy little things like waffle makers! 

My boyfriend, the minimalist that he is, kept telling me “no waffle maker!” He thought it was going to be big, bulky and get stored in the laundry room like everything else!

Well… I didn’t listen to him and out I went looking for the perfect waffle maker. Literally for weeks it was all I ever talked about. I wanted to make waffles so badly. One of our favourite organic brunch spots in the city closed down, and they used to have the best waffles! So, I just had to make my own. 

If you follow me on Instagram, or have downloaded my free Best Breakfast Recipe eBook (just sign up on our homepage), you’ll also know that aside from waffles and pancakes, I really love pumpkin. I love making pumpkin pancakes! So naturally, a pumpkin waffle recipe was in order. 

These waffles are fluffy and contain no junk! Meaning, they are free of added sugars, gluten, dairy and are Paleo friendly! Only goodness in these waffles. Top them with my Maple Coconut Whip and you’ll be one happy camper! 🙂

Enjoy!

Paleo Pumpkin Pie Waffles
Yields 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1/2 cup organic pumpkin puree
  2. 3/4 cup almond flour
  3. Half a scoop organic vanilla whey protein powder (optional)
  4. 1/4 cup almond milk
  5. 1/4 cup shredded unsweetened coconut
  6. 2 eggs, whisked
  7. 1/2 tsp baking soda
  8. 1/2 tsp baking powder
  9. 1 tbsp vanilla extract or ground vanilla bean
  10. 1/2 tsp cinnamon
  11. 1/2 tsp pumpkin pie spice
  12. 1/4 teaspoon sea salt
Instructions
  1. Heat up your waffle iron. I turn mine to the 'crisper' setting as I like mine with a little crunch.
  2. In a medium sized bowl, mix together milk, eggs and vanilla.
  3. To the same bowl, add the rest of the dry ingredients and pumpkin and mix together.
  4. Add a bit more almond milk, if batter looks too thick. The batter should be runny but still have a bit of substance to it.
  5. Ladle into your waffle maker or I like to pour the batter into a large mug or measuring cup and pour from there.
  6. Cook until done. Mine took about a good 5 minutes.
  7. Top with fresh berries, almond butter, maple syrup or coconut whip. The possibilities are endless!
Notes
  1. Alternatively, you could make these into pancakes if you don't have a waffle maker. Wait a minute? You don't have a waffle maker? Go out and get one! You'll want one after all the waffle recipes you'll start to see me post 🙂
Holistic Wellness https://holisticwellness.ca/
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Carrot Cake Muffins with Maple Coconut Whip

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I always think that when I bake muffins, I’m going to take a peak into the oven and see these overly fluffy, luscious looking muffins that actually rise!

Many times, this does not happen. But I’ve learned that as I continue to use more denser flours, such as coconut flour and/or almond flour, there isn’t always going to be that perfect rise in my muffins.

That’s what happened with these babies! I took a peak into the oven and well…not much was happening. I thought to myself, “epic fail!” BUT…the complete opposite happened. 

Once I took a bite into these golden gems, they were the fluffiest and lightest muffins ever! I was so happy, I ate 3!

You should eat 3 too. There’s a good chance you will, especially once you’ve had them with the coconut whip on top. Oh my! It takes things to a whole other level.

  Image 8 I hope you enjoy these carrot cake muffins as much as I did. I had 2 large bags of carrots in the fridge and had to find a way to use them up before they went bad.

On a random note… do you partake in a grocery delivery? I do! And that’s why I had 2 bags of carrots. My girlfriend started up her own organic produce delivery in my city and so I get a big box of delicious, organic and mostly local fruits and veggies dropped to my door every week. 

I love it! I highly encourage you to find a local and organic produce delivery in your area. With the array of fruits and veggies that I get every week, it’s encouraged me to come up with new and exciting recipes.  Happy Baking xoxo

Carrot Cake Muffins with Maple Coconut Whip
Yields 12
Paleo, gluten free and dairy free
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. ¾ cup almond meal
  2. ½ cup coconut flour
  3. 1 tsp baking soda
  4. 1 tsp baking powder
  5. 2 tsp cinnamon
  6. 1 tsp pumpkin pie spice
  7. ¼ tsp sea salt
  8. 2 eggs
  9. ½ cup maple syrup
  10. 1 tsp ground vanilla bean
  11. ¼ cup coconut or almond milk
  12. 2 tbsp coconut oil, melted
  13. 1 mashed banana
  14. 1½ cups shredded carrots (about 4-5 large carrots, grated)
  15. Maple Coconut Whip
  16. 1-2 cups coconut cream
  17. 1 tbsp maple syrup
Instructions
  1. Preheat the oven to 350F degrees.
  2. Line a muffin pan with liners.
  3. Grate your carrots. This should equal approximately 1½ cups of packed shredded carrots. Put this amount in a small bowl and set it aside.
  4. In a bowl, combine almond flour, coconut flour, baking soda, baking powder, cinnamon, pumpkin pie spice, vanilla and sea salt with a fork. Set the bowl aside.
  5. In another bowl (large), mix the eggs, syrup, and milk with an electric mixer until well combined. Add the melted coconut oil and mashed banana to the bowl and mix with the electric mixer until well blended.
  6. Pour floue mixture into wet ingredients. Use mixer to combine ingredients together.
  7. Fold in the shredded carrots.
  8. Scope evenly into muffin pan.
  9. Bake for 30 minutes- switching the direction of the tray half way through baking to help evenly cook.
  10. To Make Maple Coconut Whip - place 1 can of coconut milk in the fridge overnight.
  11. In the morning, scoop out the hard cream from the top of the can. Place in a bowl.
  12. Add in maple syrup. Use a whisk to combine together.
  13. Serve on top of warmed carrot cake muffins 🙂
Notes
  1. The maple coconut whip is amazing to use as a frosting on cupcakes or cakes. It's so simple to make and will last 4-5 days in the fridge. I like to dip my fruit into the leftovers. Makes the perfect snack.
Holistic Wellness https://holisticwellness.ca/
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Vanilla Maple Chia Pudding

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I’m sure you’ve made chia pudding before. Its quick, simple, and delicious, plus it’s easy to get creative with ingredients.

Everyone needs a basic chia pudding recipe. Something they can whip up in no time, that’s no fuss and can be left in the fridge overnight. That’s the best part really; waking up to a ready-made healthy breakfast! 

So I don’t want to hear those “I don’t have time” excuses anymore. With this recipe under your belt, you’ll be nourished, fed, healthy, happy and out the door in no time. 

Although I like leaving this recipe in the fridge overnight, you can however give it a few stirs and let it sit for about 10 minutes to thicken up and become pudding-like.

This recipe is not only gluten and dairy free (paleo and vegan friendly too!), the best part is that it contains a healthy dose of plant based omega 3’s that help fight inflammation, plus it contains a ton of dietary fiber to help keep those bowels healthy! Nothing like cleaning the pikes first thing in the a.m. 😉 

Vanilla Maple Chia Pudding
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3/4 cup chia seeds
  2. 4 cups almond or coconut milk
  3. 1/2 tsp ground vanilla bean
  4. 1 tsp cinnamon
  5. 2 tsp maple syrup
  6. pinch of himalayan sea salt
Instructions
  1. In a large mason jar, add all your ingredients.
  2. Secure jar with lid and give it a good shake. Alternatively, you can add everything to a blender and blend together for a few seconds, then pour into your mason jar.
  3. Leave in fridge overnight.
  4. In the morning, shake again really well, then pour out desired serving into a bowl.
  5. Top with your favourite superfood ingredients!
Notes
  1. I topped mine with fresh picked organic raspberries, chopped walnuts and shredded coconut.
  2. This also makes a great healthy dessert! Add a tablespoon of raw cacao powder to the mix for a chocolatey boost!
  3. Enjoy!
Holistic Wellness https://holisticwellness.ca/
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Apple Cinnamon Protein Pancakes

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Light, fluffy and full of goodness! I love pancakes! I make them frequently as I’m always trying to master the ‘perfect’ pancake. My absolute favourite pancakes are these sweet potato ones that I just can’t get enough of! As delicious as they are, they do require some time as you have to boil the sweet potato, which isn’t always ideal when you want a quick and healthy breakfast before heading off to work. But trust me, they are incredible!

These apple cinnamon pancakes came to me on a whim! My boyfriend had made some brown rice flakes for his breakfast and had left some for me. I didn’t particularly feel like eating them so I decided to mixed a bunch of random ingredients together, and viola! These puppies were born! They are easy, delicious, full of protein, contain NO added sugar and are gluten free! The only sweetness you’ll find in these pancakes are from sweet and fibrous apples! Grated apples help keep these pancakes moist and fluffy. Enjoy!

ImageApple Cinnamon Protein Pancakes

Ingredients:

1 cup brown rice flakes ( I use Eden Organic- only takes 3 minutes to cook!!)
1 organic egg + 2 egg whites (feel free to add more egg whites for more protein)
2-3 scoops vanilla protein powder (whey or brown rice protein work)
Half an organic apple, grated (slice remaining apple and top on pancakes)
1 tbsp ground cinnamon
1 tbsp coconut oil
** If you want some extra sweetness feel free to add 1 tbsp coconut sugar or sucanat.
Directions:

Cook brown rice flakes for 3 minutes in 2 cups of water. Let cool. Mix in remaining ingredients and stir until well combined. Heat coconut oil in a non stick pan. Using a large spoon, scoop out pancake mix into pan to your desired size. Cook for 2-3 minutes on each side. Top with almond butter, cinnamon and sliced apples!
Enjoy!

 

Health & Abundance,
Samantha 🙂

 

 

 

 

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Raw Pecan Pie with Candied Pecans, Roasted Apple Spelt Muffins and Mediterranean Quinoa Salad for Meatless Monday!

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Oh what a weekend of baking it was! I was so excited to make some Father’s Day goodies and couldn’t decide just what to make, so I baked up a storm. A four and a half hour storm that took me into the wee hours of the night! But it was all worth it, especially since I get to share my recipes with you! I was so inspired by Doug McNishs’ new book EAT RAW EAT WELL and his delicious raw desserts that I couldn’t let another day go by without trying something! I whipped up his Raw Pecan Pie that will convert any non-raw foodie into a sweet frenzy! Also on the menu, roasted apple spelt muffins, chocolate coconut almond “love” bites (which you’ll have to forgive me, but I will be perfecting this recipe and sharing it with you at another time) and my fresh quinoa summer salad; recipe here. Enjoy the sweetness!

Raw Pecan Pie with Candied Pecans (adapted from Eat Raw Eat Well)
You will need a 10-inch springform pan

Ingredients:

Candied Pecan Topping:
1 cup pecans
2 tbsp agave nectar
1 tbsp ground cinnamon
1 tbsp organic cane sugar

Directions:
Mix all ingredients together. Spread pecans onto a baking pan lined with parchment paper and roast at 275 for 10-15 minutes. Set aside.

Filling:
4 cups pecans, soaked (soak in a bowl with 6-7 cups water for 30 minutes, then drain)
1 cup filtered water
1 cup raw agave nectar
1 cup melted coconut oil
2 tbsp ground cinnamon
2 tsp vanilla extract

Crust:
2 cups whole raw almond
6 chopped pitted dates
2 tbsp agave nectar
pinch sea salt

Directions:
1. Filling – in a blender, combine soaked pecans, water and agave nectar. Blend at high speed until smooth. Add coconut oil, cinnamon and vanilla and blend until smooth and creamy.
2. Crust- in a food processor fitted with the S blade, pulse almonds until crumbly. Add dates, agave nectar and salt, and pulse until combined with no large pieces of almonds or dates remaining. Press into the bottom of a springform pan and set aside.
3. Assembly- Pour filling over crust and freeze for 5-6 hours or until firm. Remove from freezer half an hour before serving.
4. Topping- Once ready to serve, decorate your pie with candied pecans. Feel free to decorate your pie any way you like! Fresh berries or maybe a few sprinkles of cinnamon. Anything goes!

Roasted Apple Spelt Muffins
I roasted lots of apples for this recipe as I will be using my leftovers for delicious quinoa apple morning porridge. Otherwise, roasting 2 apples will be enough for 12 muffins.

Roasted Apples
Ingredients:
1 pound granny smith apples, peeled, cored and diced into 1 inch cubes
1 pound pink lady apples, peeled, cored and diced into 1 inch cubes
1 tbsp ground cinnamon
1/2 cup agave nectar
1/4 cup fresh lemon juice

Directions:
Preheat oven to 325. Line a baking sheet with parchment paper. In a medium bowl, toss together the apples, cinnamon, agave nectar and lemon juice until the apples are completely coated. Spread the mixture over the prepared baking sheet. Bake the apples on the centre rack for 35 minutes, rotating the sheet 180 degrees after 20 minutes. The apples will be soft. Let the apples stand for 30 minutes, or until completely cool. They can be stored in an airtight container in the fridge for up to 1 week.

Muffins
Ingredients:
2 cups organic spelt flour
2 tsp baking powder
2 tsp baking soda
1 tsp sea salt
2 tbsp ground cinnamon
1/2 tsp ground nutmeg
1/2 cup melted coconut oil
2/3 cup agave nectar
2/3 cup unsweetened coconut milk
2 tbsp vanilla extract

Directions:
Keep the oven temperature at 325. Line a standard 12 cup muffin tin with paper liners. In medium bowl, whisk together flour, baking powder, baking soda, salt, cinnamon and nutmeg. Add the oil, agave nectar, coconut milk, and vanilla to dry ingredients and stir until the batter is smooth. Add 1 1/2 cup of the roasted apples and stir to distribute. Pour 1/3 cup batter into each prepared cup. Bake the muffins on the centre rack for 22 minutes, rotating the tin 180 degrees after 15 minutes. The finished muffins will be golden brown and a toothpick inserted in the centre will come out clean. Let cool on a wire rack.

Happy Eating!

Health & Abundance,
Samantha 🙂

 

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Roasted Asparagus with Walnuts & Veggie Egg Muffins for Meatless Monday!

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Happy Monday everyone! Hope you enjoyed the beautiful warm sunny weather on the weekend?! I know it can be tough to get back into ‘work’ mode come Monday morning, but with 2 easy, simple and nutritious recipes, you can have breakfast, lunch or dinner on the table in no time! These recipes are so versatile you can eat them at any meal! Enjoy!

Roasted Asparagus with Walnuts

Ingredients:
1 bunch asparagus
1 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp fresh squeezed lemon juice
pinch sea salt
black pepper
1/2 cup walnuts

Directions:
Preheat oven to 375. Spread asparagus onto a pan lined with parchment paper. Mix olive oil, balsamic, lemon juice, salt and pepper together. Pour mixture over asparagus, mix well. Roast in oven for approximately 15 minutes. Top with walnuts and serve.

Veggie Egg Muffins
You will love the simplicity of this recipe! Feel free to add any veggies you like! Makes 4 large muffins or 8 small muffins. Enjoy!

Ingredients:
1/2 tsp coconut oil
1/2 medium onion, chopped
1/4 red pepper, chopped
8 eggs
salt and pepper to taste

Directions:
Preheat oven to 400. Grease muffin tin with coconut oil. Rinse and chop all veggies into 1/4 inch pieces. Divide vegetables evenly between muffin tins. Whisk the eggs, then pour into tins, dividing it evenly. Sprinkle with salt and pepper, then stir the vegetable and egg mixture briefly to evenly disperse the vegetables throughout the egg. Bake for 18-20 minutes.

Happy Meatless Monday!
Enjoy this beautiful Day!

Health & Abundance,
Samantha 🙂

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