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Gingerbread Pancakes

December 3, 2020 by Natalie 71 Comments

Sweet, dense, and perfectly spiced, these Gingerbread Pancakes are a delicious seasonal treat. Made with oats and without processed sugars, they are equally delicious as healthy. Perfect Christmas breakfast or brunch.

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Gingerbread Pancakes topped with pecans and drizzled with maple syrup served on a plate

December is the jolliest month of them all and definitely my favorite. It's because of the twinkling colorful lights, cheerful music, bells ringing, and bright Christmas trees. It's because of the gingerbread scent spreading throughout my kitchen and sweet Holiday treats.

I'm not the person who likes to rush time, but this year I couldn't wait for December to hit to finally put up our Christmas tree and decorate the house, and to start baking with Gingerbread Spice.

This year, I've opened the Christmas season with these amazing Gingerbread Pancakes.

Why should you try them?

These gingerbread pancakes are dense but fluffy, full of wonderful seasonal flavors. So sweet and tasting devine!
They are packed with hearty OATS and fibers.
They are filling and nutritious. Perfect quick and healthy breakfast, brunch, or afternoon dessert.
They are made with just a few simple pantry ingredients, without unhealthy processed sugar. Delicious yet 100% guilt-free!
They are filled with beautiful molasses and warm Christmas spices.
So good and unbelievably delicious.
Also easy to make in just 15 minutes!

Ingredients used

This gingerbread pancakes recipe is very simple. You will need only a few pantry ingredients:

Oats. Hearty, healthy, and filling, oats are the most used ingredients in my cooking. I use them as a substitute for regular flour. Oats are an excellent source of fiber, especially beta-glucan, a type of soluble fiber that keeps our hearts healthy. They also support healthy digestion and strong immunity. I used rolled oats in this recipe, but you can use quick oats if you like.
Milk of choice. I used oat milk, but you can use whatever milk you prefer. Note that coconut milk won't work well here.
Blackstrap molasses. It's a byproduct of the sugar cane sugar-making process. It is a dark, somewhat bitter tasting with a subtle sweetness. It contains many essential vitamins and minerals - like iron, vitamin B6, and selenium (1). That makes blackstrap molasses a great addition to a healthy diet. And because of its distinctive taste, a great addition to holiday sweet treats.
Sweetener. I used maple syrup, but you can easily use honey. Syrup gave subtle sweetness yet didn't overload the pancakes with sugary calories.

To give the pancakes extra flavor and boost, I tossed in some superfoods as well:

Gingerbread spice. I love my homemade Gingerbread spice blend. It features super spices like ginger and Ceylon cinnamon known for their anti-inflammatory properties. (2).
Hemp seeds. They are an excellent source of healthy Omega-3s, but also a great source of proteins.

Other pantry ingredients you'll need:

Egg - I used free-range, pasture-raised.
Baking powder.
Pinch of salt.
Extra virgin coconut oil/coconut oil cooking spray - for greasing the pancake pan.

Look at the "Substitutions" section below if you are missing some of the ingredients.

Healthy Gingerbread Pancakes topped with pecans and drizzled with maple syrup served on a plate

How to make Gingerbread Pancakes

These pancakes are really easy to make. It will take you 15 minutes TOPS! - and you need only basic equipment.

Equipment used

Measuring cups.
High speed blender.
Pancake pan - or any pan with non-stick surface.
Flexible silicone spatula - for flipping the pancakes.

Step by step instructions

Step 1: Prepare the ingredients.
- Start with preparing and measuring all the ingredients. Use measuring cups.
Step 2: Mix the ingredients.
- Place all the ingredients in a blender. Note: add wet ingredients first for easier blending.
- Mix everything at high speed until you get a smooth texture.
- This is a good time to taste the pancake batter and add additional sweetener if you think the mixture is not sweet enough.
- Let the batter rest for a minute. Oats will soak some of the moisture, and pancake batter will thicken.
- If pancake batter turns out too dense, add a bit more liquid - milk or water. Mix again. Pancake batter should be dense but runny.
Step 3: Bake the pancakes.
- In the meantime, heat the pancake pan over medium heat and coat it with coconut oil cooking spray or coconut oil using the brush.
- For each pancake, drop ¼ cup of batter into the pan.
- Top the pancake with chopped cranberries. Push the cranberry pieces into the batter.
- Cook for 1-2 minutes until pancake is lightly browned.
- Flip the pancake carefully with a flexible silicone spatula and cook for another minute. Transfer to a plate.
- Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
- Repeat the process with the remaining pancake batter.
Step 4: Add toppings and serve.
- Top the pancakes with different toppings. You can be creative here and use ingredients you like.
- Serve and enjoy!

Tips for serving

Top whipping cream and dash them with Gingerbread Spice or cinnamon.
Make them festive: Use festive sprinkles.
Top gingerbread pancakes with fresh fruits: fresh cranberies, banana slices, pears, plums, or any stone fruit.
Drizzle them with molasses, maple syrup or honey.
Top them with nut butter: almond butter, peanut butter.
Sprinkle them with chopped nuts: walnuts, pecans, peanuts, hazelnuts, and dried fruits: cranberries, raising, sultanas, goji berries, apricots, chopped dates.

Tips for storing

Keep pancakes in an air-tight food container refrigerated. They will last up to 4 days.
To freeze pancakes: Take the pancakes and place each pancake individually in a wax paper bag or stack between wax paper. Store wrapped pancakes in a large freezer zip-lock bag. Keep in the freezer for up to 3 months. Thaw on room temperature.
You can warm pancakes in the microwave. But don't overheat them. They will become soggy.

Substitutions

You can use rolled oats or quick oats.
You can swap oat milk for almond milk, cashew milk, or organic soy milk. Cow's milk works fine here too. Coconut milk won't work well here.
Substitute hemp seeds with ground flax seeds or chia seeds.
You can substitute maple syrup and use honey. Date syrup is a great option too.
You can substitute coconut oil with avocado oil.
Make it vegan: Swap egg with a flax or chia egg. Use non-dairy milk.
Make it gluten-free: Use certified gluten-free oats.
Make it protein-packed: Add a scoop of protein powder in the mixture. I recommend vanilla protein powder.

Recipe tips

When adding ingredients to a blender, always add the liquids first. Doing this will help your blender run easily and this will prevent making lumps.
Use a high-power blender to ensure everything blends well and the batter is smooth.
Make sure you let the batter rest for a minute. Oats will soak some of the moisture, and pancake batter will thicken. This is very important because you don't want runny pancake batter.
If you let the batter sit overnight, it will become dense so you may need to add a bit more liquid - milk or water.
Always taste the butter. If you feel that pancakes are not sweet enough for your taste, add more sweetener.
Sweetener recommendations:
- I recommend using honey or maple syrup. Make sure you use honey in runny form.
- Date syrup is a great options too.
- Adding sweetener is totally based on your preference.
Make sure to use organic virgin coconut oil rather than refined versions.
Since the batter is full of molasses, to prevent pancakes from burning, cook them slowly on low to medium heat. Watch them and don't flip them more than twice.
If you're adding protein powder to the mixture, omit adding sweetener. Protein powder will give oats enough sweetness.

More Gingerbread recipes:

Recipe

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4.99 from 78 votes

Gingerbread Pancakes

Prep Time2

Cook Time12

Resting time1

Total Time15

Course: Breakfast

Cuisine: American, International

Keyword: easy gingerbread pancakes, gingerbread pancake recipe, gingerbread pancakes, gingerbread pancakes recipe, healthy gingerbread pancakes

Servings: pancakes

Calories: 182kcal

Author: Natalie

Equipment

Ingredients

1 ¾ cup rolled oats
1 medium egg
1 cup oat milk
1 teaspoon Gingerbread Spice
2 tablespoons blackstrap molasses
1-2 tablespoons maple syrup or honey
½ teaspoon baking powder
2 tablespoons hemp seeds
Pinch of salt

Instructions

Place all the ingredients in a blender. Note: add wet ingredients first for easier blending.
Mix everything at high speed until you get a smooth texture.
Taste the pancake batter and add additional sweetener if you think the mixture is not sweet enough.
Let the batter rest for a minute. Oats will soak some of the moisture, and pancake batter will thicken.
Pancake batter should be dense but runny. If pancake batter turns is too dense, add a bit more liquid - milk or water. Mix again.
Heat the pancake pan over medium heat and coat it with cooking spray or coconut oil using the brush.
For each pancake, drop ¼ cup of batter into the pan.
Top the pancake with chopped cranberries. Push the cranberry pieces into the batter.
Cook for 1-2 minutes until pancake is lightly browned.
Flip the pancake carefully with a flexible silicone spatula and cook for another minute. Transfer to a plate.
Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
Repeat the process with the remaining pancake batter.
Top the pancakes with different toppings.
Serve and enjoy!

Notes

Makes 6 pancakes that serve 3 people.

Substitution

You can use rolled oats or quick oats.
You can swap oat milk for almond milk, cashew milk, or organic soy milk. Cow's milk works fine here too. Coconut milk won't work well here.
Substitute hemp seeds with ground flax seeds or chia seeds.
You can substitute maple syrup and use honey. Date syrup is a great option too.
You can substitute coconut oil with avocado oil.
Make it vegan: Swap egg with a flax or chia egg. Use non-dairy milk.
Make it gluten-free: Use certified gluten-free oats.
Make it protein-packed: Add a scoop of protein powder in the mixture. I recommend vanilla protein powder.

Tips for storing

Keep pancakes in an air-tight food container refrigerated. They will last up to 4 days.
To freeze pancakes: Take the pancakes and place each pancake individually in a wax paper bag or stack between wax paper. Store wrapped pancakes in a large freezer zip-lock bag. Keep in the freezer for up to 3 months. Thaw on room temperature.
You can warm pancakes in the microwave. But don't overheat them. They will become soggy.

As a measure, I used a US cup (240ml). See "Recipe tips" for more info.

Nutrition

This post is originally published in December 2020. It's updated with new information and republished in December 2021. The recipe stayed the same.

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Gingerbread Spice Mix

December 1, 2020 by Natalie 54 Comments

Enjoy the warm aroma and taste of the Holidays with this homemade Gingerbread Spice Mix. It's a blend of beautiful seasonal spices: ginger, cinnamon, cloves, allspice, and nutmeg. A flavorful combination that will make your pancakes, lattes, cookies, and cakes taste festive and delicious.

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Homemade Gingerbread Spice Mix stored in a glass jar

We finally welcomed December, meaning holiday baking can officially start. One of the key ingredients I'll be (over)using this month for baking my favorite seasonal treats is this Gingerbread Spice Mix.

This fragrant blend is a perfect addition to your Holiday baking, but also drinks. From cookies and cakes to muffins, pancakes, and lattes, the possibilities for using this spice mix are endless.

You can buy Gingerbread Spice mix in stores, but I will show you how easy and simple is to make this blend at home. Homemade spice blends are ultimately better and much fresher. Another advantage of making your own blend is you can adjust it to your taste and likings.

Why you should make gingerbread spice at home?

It's aromatic and smells divine.
It is warming and seasonal.
It brings the Christmas jolly moods on your plate and in your cups.
It is filled with spices that benefit our health too.
Stored in a jar it will last whole year and beyond.

What does gingerbread spice contain?

It's a blend of pungent ginger, fragrant cinnamon, nutty nutmeg, allspice, and aromatic cloves. It's a signature taste of Holidays and official Christmas spice.

Ingredients used

It's a very simple mix of pantry spices. You will need:

Ground ginger powder. Ginger is the main spice in this blend. Hence the name - Gingerbread! It's sweet, peppery, and a bit floral, with lemon undertones. It has a fiery taste and pungent aroma. But ginger is more than just a tasty spice used in cooking and baking. It's among the healthiest spices on the planet. It has powerful anti-inflammatory and antioxidant effects. (1)
Ground Ceylon cinnamon. Ceylon cinnamon, also known as "true" cinnamon, is a highly flavorful and delicious spice. It is a strong, warming spice that's hot, pungent with a sweet sensation. It tastes divine, and it's loaded with powerful antioxidants with anti-inflammatory properties. (2)
Ground nutmeg. Nutmeg has a fresh, rich aroma and a woody, bittersweet flavor. It is warm and aromatic with a deep flavor. Although it's more commonly used for its flavor than its health benefits, nutmeg contains an impressive array of powerful anti-inflammatory and anti-bacterial properties too. (3)
Ground cloves. Cloves are quite powerful in both taste and scent. They have a strong, pungent, aroma and sweet, almost hot taste. In addition to their amazing aroma, cloves are known for their potent medicinal properties too. Cloves are rich in antioxidants and have strong anti-bacterial properties. (4)
Ground allspice (pimento). Derived from the dried berries of the pimento tree, allspice delivers the flavors of many different spices including cloves, nutmeg, cinnamon, and pepper. It has a warm and earthy aroma and the scent is amazing.

How to make Gingerbread Spice mix

Prepare all the spices.
Measure them precisely by using measuring cups.
Add measured spices in a small mixing bowl.
Mix the spices together using a small whisk or a spoon.
Transfer the spice mixture to a spice glass jar with a lid.
Seal it and store it.

Tips for storing

Store in a cool, dry place for up to a year.
It will last even longer, but after a year it will lose some of the aroma.

Tips for using

Gingerbread Spice has many uses beyond cookies and cakes. This flavorful combination of holiday spices can be used in baking as well as in drinks. Here are some of my favorite ways to use this beautiful spice blend.

Add it to your coffee.
Mix it into the coffee creamer.
Sprinkle it over Matcha Latte.
Add to your hot chocolate.
Stir it into pancake or waffle batter.
Dash it over popcorns.
Make spiced nuts.
Use it to make gingerbread cookies.
Mix in your favorite cakes and bakes.
Add to anything you like to give it a gingerbread flavor!

Keep in mind that this spice mix is very powerful so little goes a long way when using.

This gingerbread spice blend is great for your holiday baking. Or make a batch to give as a homemade Christmas gift.

Recipe

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5 from 67 votes

Gingerbread Spice

Gingerbread Spice is the perfect addition to all favorite holiday treats. Skip over store-bought and make your own blend with just 5 simple pantry spices.

Prep Time5

Total Time5

Course: Spice

Cuisine: American

Keyword: gingerbread spice, gingerbread spice mix, gingerbread spice recipe, homemade gingerbread spice

Servings: tablespoons

Calories: 30kcal

Author: Natalie

Ingredients

4 tablespoons ground Ceylon cinnamon
4 tablespoons ground ginger
2 tablespoons ground nutmeg
2 tablespoons ground allspice
1 teaspoon ground cloves

Instructions

Prepare all the spices.
Measure them precisely by using measuring cups.
Add measured spices in a small mixing bowl.
Mix the spices together using a small whisk or a spoon.
Transfer the spice mixture to a spice glass jar with lit. Seal it.

Notes

Store it in a sealed jar in a cool, dry place for up to a year.

Nutrition

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Halloween Brownie Bites

October 27, 2020 by Natalie 42 Comments

Sweet, chocolaty, and absolutely delicious, these Halloween Brownie Bites are the perfect treat for your Halloween party. These little no-bake chocolate balls are super simple to make with only a few pantry ingredients. They are also made with only WHOLESOME ingredients, without added sugars. Fudgy and perfectly spiced, packed with flavor. Spooky, yummy, and so fun!

I noticed that as our son getting older, our Halloween is becoming more fun. We kinda enjoy Halloween more than previous years when he was younger. We used to have just one night dedicated to celebrate Halloween and have fun. But this year, everything is different.

Boys are much more involved in organizing the Halloween party. Our home is already fully decorated, a whole week ahead, which is super fun. Plus, our son is on a half-term break, and I decided to take some time off work. So everything is much, MUCH, more relaxed this year.

Also, we already have a scary movie list ready, Halloween menu is set (I just need to assemble everything). Plus, I've got all my Halloween sweet treats ready: I have our favorite Halloween Dark Chocolate Cookies baked and I have something new this year - these Halloween Brownie Bites that are incredibly delicious. And so fun!

These Brownie Bites are the perfect Halloween treat. Sweet, full of dark chocolate flavor, soft and fudgy. So enjoyable and completely addictive. Plus, they are totally guilt-free - made with WHOLESOME ingredients, without any added sugars. Plus they are packed with my favorite SUPERFOODS. Absolutely fantastic! Oh, and did I mention they are filled with chunks of dark chocolate? Yes, that too! It's a treat you don't want to miss this Halloween. Trust me.

Ingredients used

To make these Brownie Bites, you will need ONLY a few super simple ingredients that are very common in everyone's pantry. I also offer plenty of substitutions, so there's no excuse not to make them this Halloween. You will need:

WALNUTS - Walnuts are great for making no-bake treats. They give firm structure, texture, and wonderful taste, not to mention they enhance treats with many essential nutrients. Walnuts are known as a good source of Omega-3's, an essential fatty acid important for keeping our heart healthy. Also, they are an excellent source of powerful antioxidants that fights inflammation and protecting us from illnesses. I absolutely love using them to make energy balls.
CACAO POWDER - I always use unprocessed raw cacao powder that is bitter, deep-flavored, and so incredibly healthy. Cacao powder is one of the richest sources of polyphenols - a powerful antioxidant that has been linked to many health benefits. Cacao gave these Brownie Bites a gorgeous chocolaty flavor and made them absolutely irresistible.
DATES - Dates are a great addition to snacks like these. They bind ingredients together but also give sweetness that is completely natural. Dates also have an excellent nutrition profile. They are packed with many vitamins and minerals, as well as antioxidants. I used Medjool dates here. Medjool dates have a rich, almost caramel-like taste and a soft, chewy texture. You can substitute them for any regular dates you find in the store.

To give these sweet chocolaty delights even more power, I added my favorite superfoods. I used:

CINNAMON: I'm using Ceylon cinnamon, also known as "true" cinnamon. It's a highly delicious spice with many health benefits. Cinnamon gave these Brownie Bites very seasonal flavor.
HEMP SEEDS: They are an excellent source of healthy Omega-3s, but also a great source of proteins. A great addition to pancakes. You can substitute hemp seeds with chia seeds or flax seeds.
DRIED CRANBERRIES: I added them to balance the sweetness from dates. Dried cranberries are a tart and amazing addition to treats like this.

I wanted to make Halloween Brownie Bites extra special, so I added DARK CHOCOLATE bits as well. I always use 80% or more dark chocolate made without refined sugars. You can find it in a health store, or any store nowadays.

I also added a pinch of ground cloves. This spice has amazing flavor. You can skip cloves if you dislike the strong taste, but I highly recommend not to. Cloves pairs so well with dark chocolate.

If you're missing some ingredients, just look at the substitution section below. I offer some alternatives.

Halloween Brownie Bites made with dark chocolate rolled in Halloween sugar sprinkles served on a wooden plate

How to make Halloween Brownie Bites

To make spooky Brownie Bites, you will need a food processor or chopper. Other than that, this recipe is fairly EASY to make. Here are step by step instructions, how I make them:

Prepare and measure all ingredients using measuring cups.
Soak pitted Medjool dates in hot water for a few minutes. Drain them, and reserve the water.
Take a high-speed food processor and chop the walnuts until finely ground.
Add in soaked drained dates, cacao powder, hemp seeds, Ceylon cinnamon, and ground cloves (if using). Process everything on high speed for about two minutes until the dough is formed.
Don't worry if the dough seems dry in the beginning. Just continue mixing. Dates will release juices and make it sticky. Scrap down the dough with a spatula if needed.
Stop processing and check texture by pinching the dough between your fingers. Now it should be sticky and able to keep its shape.
If the mixture is too dry, add a bit of reserved date water (just a teaspoon). Mix again and check the texture.
Finally, add in chopped dark chocolate bits and dried cranberries. Puls for few times just to mix everything together.
Using a teaspoon, scoop out the dough and roll between your palms to form a little bite-size ball. Repeat with remaining dough.
Roll the balls in colorful Halloween sugar sprinkles. Place them on a plate, serving tray, or in an airtight container and refrigerate to harden.
From this amount of ingredients, you can make 20-22 bite-sized balls. The recommended serving size is 2-4 balls.

Pro tips

Taste the dough after mixing all ingredients. These Brownie Bites are mildly sweet, so if you feel like you need a bit more sweetness, feel free to add a teaspoon of maple syrup, raw honey, or date syrup.
Note: If you're adding liquid sweetener, then there's no need to add water. Sweetener will bind the dough and make the texture sticky.
Make sure you chop the dark chocolate into tiny pieces so you can form a nice tiny ball without having big chunks spreading out.

Substitutions

You can substitute hemp seeds with ground flax seeds or chia seeds.
You can substitute Medjool date with regular dates, commonly called Deglet Noor. Regular dates are smaller than Medjool dates, so you might need to use more, 12-14 dates.
You can substitute the chopped dark chocolate with dark chocolate chips.
You can substitute dried cranberries with raisins, sultanas, or currants.

How to store Halloween Brownie Bites

Store in a glass cookie jar or closed airtight container at room temperature for up to 5 days.
Refrigerated they will last longer, up to 10 days.
HOW TO FREEZE: Place them in a zip-lock bag. Keep in the freezer for up to 3 months. Thaw for 10 minutes at room temperature before consuming.

Halloween Brownie Bites calories

These Halloween Brownie Bites are perfectly healthy and low-calorie snacks. From ingredients, you will get around 20-22 bite-sized balls. The recommended serving size is 2-4 balls. One ball has around 100 calories. They are FREE from added and refined sugars, packed only with good-for-you nutrients and calories, so you don't need to overthink too much here. Enjoy freely.

Halloween Brownie Bites made with dark chocolate rolled in Halloween sugar sprinkles

Everything about these Halloween Brownie Bites is absolutely amazing. They are:

Easy to make with only a few simple pantry ingredients.
They are full of good-for-you nutrients that promote optimal health.
They are rich in healthy Omega-3s that promote heart health.
They are FREE of added and refined sugars.
They are gluten-free and vegan.
Low in calories, kid-friendly, and very satisfying.
Soft, fudgy, loaded with dark chocolate flavor + sweet, and absolutely delicious!
Perfect party treat but also an everyday healthy snack.

Have a fun Halloween. Enjoy!

Halloween Brownie Bites made with dark chocolate rolled in Halloween sugar sprinkles served in a bowl

Recipe

Print Recipe

5 from 54 votes

Halloween Brownie Bites

Prep Time10

Total Time10

Course: Snack

Cuisine: American, International

Keyword: best brownie bites, brownie balls, brownie energy balls, halloween brownie bites

Servings: balls

Calories: 109kcal

Author: Natalie

Equipment

Ingredients

12 Medjool dates
1 ½ cup walnuts
¼ cup cacao powder
1 tablespoon hemp seeds
1 tablespoon dried cranberries
¼ cup chopped dark chocolate
1 teaspoon Ceylon cinnamon
Pinch of ground cloves optional
Colorful sprinkles for rolling

Instructions

Soak pitted Medjool dates in hot water for a few minutes. Drain them, and reserve the water.
In a high-speed food processor, chop the walnuts until finely ground.
Add in soaked and drained dates, cacao powder, hemp seeds, Ceylon cinnamon, and a pinch of ground cloves. Process everything on high speed for about two minutes until the dough is formed. Scrap down the dough with a spatula if needed.
Stop processing and check texture by pinching the dough between your fingers. It should be sticky and able to keep its shape.
If the mixture is too dry, add a 1-2 teaspoon of reserved date water. Mix again and check the texture.
Add in chopped dark chocolate bits and dried cranberries. Puls for few times just to mix everything together.
Using a teaspoon, scoop out the dough and roll between your palms to form a little bite-size ball. Repeat with remaining dough.
Roll the balls in colorful sugar sprinkles. Place them on a plate, serving tray, or in an airtight container and refrigerate to harden.

Notes

Makes 20-22 bite-sized balls. The recommended serving size is 2-4 balls.

PRO TIPS
Taste the dough after mixing all ingredients. Add a teaspoon of maple syrup, raw honey, or date syrup if you feel the mixture is not sweet enough to your taste. Note: If you're adding liquid sweetener, then there's no need to add extra water. Sweetener will bind the dough and make the texture sticky.
Chop the dark chocolate into tiny pieces so you can form a nice tiny ball.

SUBSTITUTIONS
Substitute hemp seeds with ground flax seeds or chia seeds.
Substitute Medjool date with regular dates, commonly called Deglet Noor. Regular dates are smaller than Medjool dates, so you might need to use more, 12-14 dates.
Substitute the chopped dark chocolate with dark chocolate chips.
Substitute dried cranberries with raisins, sultanas, or currants.

STORING
Store in a glass cookie jar or closed airtight container. It will last up to 5 days at room temperature, or up to 10 days if refrigerated.
TO FREEZE: Place the balls in a zip-lock bag. Keep in the freezer for up to 3 months. Thaw for 10 minutes at room temperature before consuming.

Given nutritional values don't include sprinkles.

Nutritional Disclaimer

Nutrition

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If you’ve tried this Halloween Brownie Bites recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

Apple Peanut Butter Smoothie

October 22, 2020 by Natalie 79 Comments

This Apple Peanut Butter Smoothie is, in one word delicious. Creamy, nutty, and perfectly sweet, full of wonderful flavors with a hint of apple freshness. It's very filling, packed with essential nutrients, made without added sugars. Healthy, easy to make, and super yummy!

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Many consider smoothies just some fruity drinks that are only sweet and easy to sip. But smoothies are way more than that. Smoothies made with the right, carefully chosen wholesome ingredients represent a balanced meal that can easily replace a full breakfast. That is if you know how to make them the right way.

I'm quite a fan of smoothies. And if you look at my blog, you'll find a dozen of recipes. Strawberry Oatmeal Smoothie, Mixed Berry Smoothie, Yogurt Lemon Smoothie are just a few from my recipe book. I can say I'm an evangelist, promoting smoothies as healthy meals.

For me, they are the best option for busy mornings. They are easy to whip up and easily modified to include all or particular essential nutrients. The bonus is that they don't contain added sugars. At least I don't like to add ones.

This Apple Peanut Butter Smoothie is one of my oldie but goldie. One of the very first smoothies I ever made. I enhanced it a bit over the years, but the basic recipe stayed the same. Still, I like to play around with ingredients sometimes when I'm looking to add something special to my morning meal.

Either way, it's delicious. Extra thick and creamy, so nutty, but you can feel apple freshness inside. It's super sweet, but it has no added sugars inside. It's simple and, most important, nutritious and so healthy.

Ingredients used

To make this healthy apple smoothie, I used only simple pantry ingredients that most of us probably have at home already. You will need:

SWEET APPLE: Apple is the star of this smoothie. Fresh, sweet, and loaded with nutrients, apples are now in season and beautiful. I used crunchy and super sweet Gala apples.
MILK: I used oat milk, but you can use whatever milk you prefer or have. Note that coconut milk won't work well here.
PEANUT BUTTER: I used creamy peanut butter that is all-natural (meaning without added sugars or oils). Peanut butter is a versatile protein-packed spread that is not only super tasty but super healthy too. It's packed with proteins and healthy fats, as well as fibers. (1) A great addition to smoothies.
BANANA: Banana is an amazing fruit. It's sweet and packed with many nutrients, especially fibers. I used a ripe banana. It gives sweetness so there's no need to add extra sugars.
OATS: Hearty, healthy, and filling, oats are fantastic in smoothies. They are an excellent choice for breakfast since they are a great fiber source, especially beta-glucan, a type of soluble fiber that keeps our heart healthy. They are also great in supporting good gut bacteria growth, which is essential for our immunity. I used rolled oats here.

To give the apple smoothie extra flavor and a nutrient boost, I tossed in some SUPERFOODS as well:

CINNAMON: I'm using Ceylon cinnamon, also known as "true" cinnamon. It's a highly delicious spice with many health benefits. Cinnamon gave the smoothie a wonderful flavor.
FLEX SEEDS: They are an excellent source of healthy Omega-3s, but also a great source of proteins - a great addition to a smoothie.
VANILLA EXTRACT

Look at the SUBSTITUTIONS section below if you find that you're missing some of the ingredients.

How to make Apple Peanut Butter Smoothie

Making this gorgeous apple smoothie is quite easy. It will take you 5 minutes (tops!). Here's how to make it:

Prepare and measure all ingredients using measuring cups.
Take the blender and add all ingredients. Add ice cubes, if using.
Mix everything on high speed until you get an even silky texture.
If the smoothie is too thick, add a little more liquid - milk or water. Blend again until everything is well combined.
Taste the smoothie and add additional sweetener if the smoothie is not sweet enough. I recommend using date syrup, raw honey or maple syrup, or stevia. This is totally based on your preference.
Transfer the smoothie into a glass.
ADD TOPPINGS: I used chopped peanuts, a dash of cinnamon, and more peanut butter. Be creative here and add toppings you like.
Serve and enjoy!
Makes 1 glass that serves 1-2 people.

Substitutions

You can use rolled or quick oats here.
You can substitute peanut butter with almond butter, cashew butter. Tahini works well too.
Substitute oat milk with any plant-based milk except coconut milk. Coconut milk won't work well here. Cow's milk is fine.
Substitute banana with 1-2 dates, date syrup, maple syrup, or honey, and add more oats to achieve creaminess (optional).
Substitute ground flax seeds with hemp seeds or chia seeds (it will add more fibers and omega-3's).
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing

Store in a glass jar with a lid and keep refrigerated up to one day.
Oats tend to make the smoothie thick in the morning (they soak up the moisture), so you may need to add a bit of liquid the next day - milk or water. Just shake it or stir it with the spoon.
Remember, all smoothies oxidate when left standing. That's not bad, BUT to reap all benefits from ingredients, it's best to have this smoothie FRESH!

Recipe tips

To make the smoothie more refreshing, you can add ice cubes, or you can freeze diced apples (preferably overnight).
Use peanut butter without added sugars or oils. Read the labels!
Use a high-power blender to ensure everything blends well, and the smoothie is silky.
Turn it into a protein shake: add protein powder (I recommend a natural or vanilla flavor).
The best apple for smoothies: I like to use sweet apples, like Gala or Fuji but you're welcome to use sour apples, like Granny Smith. In that case, you may need to add more sweeteners.
If you are using dates, soak them in warm water for 10 minutes. Drain them before using them.
Make sure you're using ripe bananas, to achieve targeted sweetness.

Apple Peanut Butter Smoothie served with a straw in a glass jar topped with creamy peanut butter and crushed peanuts

Hand holding a Apple Peanut Butter Smoothie served with a straw in a glass jar topped with creamy peanut butter and crushed peanuts

Apple Peanut Butter Smoothie is an amazing breakfast option and has many benefits.

It's packed with nourishing ingredients that promote optimal health.
It's a well-balanced meal with all the essential nutrients your body needs.
It's packed with fibers that are good for weight loss and gut health.
It has no added sugars
It's full of wonderful warm spices and flavors.
It's rich in powerful antioxidants, minerals, and vitamins.
It's very satisfying.
It's vegan, dairy-free, gluten-free, and extremely delicious!
Kid-friendly and easy to make.

I hope this creamy deliciousness will make your mornings better. Enjoy!

Recipe

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4.80 from 75 votes

Apple Peanut Butter Smoothie

This Apple Peanut Butter Smoothie is in one word delicious. Creamy, nutty, and perfectly sweet, full of wonderful flavors with a hint of apple freshness. It's very filling, packed with essential nutrients, made without added sugars. Healthy, easy to make, and super yummy!

Prep Time5

Total Time5

Course: Breakfast

Cuisine: American, International

Keyword: apple peanut butter banana smoothie, apple peanut butter smoothie, healthy apple peanut butter smoothie

Servings: cup

Calories: 504kcal

Author: Natalie

Equipment

Ingredients

1 sweet apple I used Gala
1 ripe banana
1 tablespoon peanut butter
2 tablespoon rolled oats
1 cup oat milk
1 tablespoon ground flax seeds
1 teaspoon Ceylon cinnamon
½ teaspoon vanilla extract

Instructions

Take the blender and add all ingredients. Add ice cubes, if using.
Mix everything on high speed until you get an even silky texture.
If the smoothie is too thick, add a little more liquid – milk or water. Blend again until everything is well combined.
Taste the smoothie and add additional sweetener if the smoothie is not sweet enough. I recommend using date syrup, raw honey or maple syrup, or stevia. This is totally based on your preference.
Transfer the smoothie into a glass.
ADD TOPPINGS: I used chopped peanuts, a dash of cinnamon, and more peanut butter. Be creative here and add toppings you like.
Serve and enjoy!

Notes

Makes 1 glass that serves 1-2 people.

Substitutions
You can use rolled or quick oats here.
You can substitute peanut butter with almond butter, cashew butter. Tahini works well too.
Substitute oat milk with any plant-based milk except coconut milk. Coconut milk won't work well here. Cow's milk is fine.
Substitute banana with 1-2 dates, date syrup, maple syrup, or honey, and add more oats to achieve creaminess (optional).
Substitute ground flax seeds with hemp seeds or chia seeds (it will add more fibers and omega-3's).
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Store in a glass jar with a lid and keep refrigerated up to one day.

Pro tips
Turn into protein shake: add protein powder (I recommend a natural or vanilla flavor).
The best apple for smoothies: I like to use sweet apples, like Gala or Fuji but you're welcome to use sour apples, like Granny Smith. In that case, you may need to add more sweetener.
If you are using dates, soak them in warm water for 10 minutes. Drain them before using them.
Make sure you're using RIPE BANANA, to achieve targeted sweetness.

Given nutritional values don't include toppings.

Nutritional Disclaimer

Nutrition

More smoothie recipes to try

This post is originally published in March 2016, and it was updated with new information and images in October 2020.

Homemade Pumpkin Puree

October 21, 2020 by Natalie 115 Comments

Making Pumpkin Puree at home is a lot easier than you may think, and homemade puree is so much better than canned stuff. It's sweet, thick, and so fresh. Great for homemade pumpkin pies, cookies, and pancakes. Not to mention smoothies and pumpkin lattes.

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The fall season is the best time for baking. And it's Pumpkin's time to shine. Pumpkin puree is part of many seasonal treats. Aside from the obvious use in making pumpkin pies, it's an essential part of pumpkin bread, pumpkin muffins, and pumpkin cookies-not to mention pumpkin lattes.

While buying canned pumpkin puree sounds convenient, making one at home is a lot easier (and cheaper) than you may think. Plus, homemade pumpkin puree tastes ten times better than any store-bought stuff. It's sweet, thick with a delicate flavor. So fresh and delicious.

The whole process is quite simple, effortless. And it takes less than one hour, but it's well worth the time. Once you make pumpkin puree, you can store it in the fridge and use it for making delightful pumpkin treats. It even can be frozen. But I like my pumpkin puree as fresh as possible.

What is Pumpkin Puree?

Pumpkin Puree is mashed or blended cooked flesh of any variety of hard-skinned winter squash (acorn squash, butternut squash) or the various orange ones we are known as pumpkins.

You can make pumpkin puree at home, or you can buy canned pumpkin puree in stores. If you're buying canned pumpkin puree in stores, it's important to know that pumpkin puree and pumpkin pie filling are not the same. Pumpkin pie filling is spiced and sweetened pumpkin puree.

Also, store-bought pumpkin puree sometimes has added sugars or additives, so it's important to read labels carefully. Look for pure pumpkin puree. Buying pumpkin puree in-store seems straight forward, quick solution, but making a pumpkin puree at home has a lot more benefits. Homemade pumpkin puree is just so wonderfully fresh.

Best pumpkin for making pumpkin puree

Different types of pumpkins have different flavors. Butternut squash is very sweet and has a strong nutty flavor, while the Red Kuri squash (Hokkaido pumpkin) is sweet but with a less pronounced nutty flavor.

The most common pumpkin for pumpkin puree is Sugar Pumpkin. Sugar pumpkin is mild in flavor and sweet but has very soft meat that is very good for making puree.

Which pumpkin you will choose depends on its purpose. Sugar pumpkin is best for pumpkin recipes like cakes and cookies, while butternut is best for smoothies.

Benefits of pumpkin

Beyond its sweet, delicious taste, pumpkin is a highly nutritious fruit (yes, fruit!) and has many health benefits. Pumpkin is high in many essential vitamins and minerals. Besides the impressive vitamin profile, pumpkin is also relatively low in calories which makes pumpkin weight-loss friendly. One cup of cooked pumpkin (245 grams) has only 49 calories. (1)

Pumpkin's bright orange color indicates that pumpkins are packed with beta-carotene, a powerful antioxidant that converts to vitamin A in our body. Pumpkin is also high in vitamin C, meaning eating pumpkin supports the immune system. (2)

It's also a good source of fiber that helps to keep our digestion healthy.

How to make Pumpkin Puree

There are two ways you can make pumpkin puree at home:

Boiling method - Cut and peel the pumpkin, boil it in the water until tender, and then mash it into pumpkin puree. This method gives more watery pumpkin pure, so puree needs additional straining.
Roasting method - Baking produces the most flavor and gives the best puree, thick and extra flavorful. Since I'm using the roasting method the most, today I will explain that method.

Equipment needed

Sharp knife
Baking sheet
Food processor, blender, or immersion blender.

Cooked pumpkin is very soft and can be mashed by hand using a potato masher or fork to turn it into a puree.

Step-by-step instructions

Heat the oven to 400 degrees F and line a baking sheet with parchment paper.
Slice the pumpkin in half. Don't try to cut it through the stem. It's too tough.
With a spoon or a scoop, scrape the seeds and strings from the center.
Place the halves, cut side down, on a prepared baking sheet.
Using the fork, pierce the pumpkin skin. This will allow the pumpkin to cook faster.
Roast, uncovered, for 40-60 minutes or until pumpkin is fork-tender. It should be nice and light golden brown when done. I like to turn pumpkin halves and roast cut-side up, just to get more of a "roasting" color and flavor.
Remove from oven and allow to cool enough to handle. When cool, carefully scrape flesh from the skin and put it in a food processor or blender. Discard the skin.
Puree the pumpkin until smooth. If it looks too dry, add a few tablespoons of water during the pulsing to give it the needed moisture.
Alternatively, you can mash it up with a potato masher or fork or move it through a strainer.
Use pumpkin pure immediately in the pumpkin recipe you'd like. Or place it in an airtight glass container and refrigerate or freeze it for later.
One medium-sized pumpkin will give about 3-4 cups of pumpkin puree.

Tips for storing

Cooked pumpkin puree is best stored in an airtight glass container with a good seal. To preserve freshness, keep it in the fridge.
Refrigerated pumpkin puree will last up to 2 weeks.

Tips for freezing

Freezing homemade pumpkins is a great way to preserve puree for longer than just during pumpkin season.
To freeze pumpkin puree, just put the fresh puree in freezer-safe containers or zip-lock plastic bags and store it in the freezer.
Frozen pumpkin puree will last for up to 6 months.
To defrost the pumpkin puree, just thaw it overnight in the refrigerator. Use thawed pumpkin puree within a few days.

FAQ

How many pumpkins do I need for two cups of puree?

It depends on the type of pumpkin used; some are more watery than others. Generally, 2 pounds (1kg) of fresh pumpkin will give you around 2 cups of puree.

Is canned pumpkin and pumpkin puree the same thing?

Canned pumpkin and pumpkin puree are the same thing. To make pumpkin puree, you roast (or boil) the pumpkin and then puree it in a blender or food processor. The texture and taste vary depending on which pumpkin you use. Canned pumpkin is made of steamed, pureed pumpkin or a blend of pumpkin and other squashes. Because it's produced for mass use, the texture, consistency, and flavor are universal.

What is the difference between pumpkin puree and pie filling?

Canned pumpkin puree contains 100% pumpkin without any additional spices or flavors. On the other hand, pumpkin pie filling features pureed pumpkin flavored with the spices traditionally found in pumpkin pie: cloves, cinnamon, allspice, and/or nutmeg.

How to use Pumpkin Puree

Once you've made pumpkin puree, there are many ways to use it! Here are a few ideas:

Mix it up in a pumpkin smoothie.
Make pumpkin pancakes for your kids this week.
Try it in these muffins or this bread.
Make a pumpkin Cake for the weekend.
Whisk it into pumpkin polenta and serve with roasted vegetables.
Make a warming soup.
Or bake a pumpkin pie.

Do yourself a favor and make this pumpkin puree today and start enjoying some of the amazing pumpkin treats and reaping all the pumpkin benefits.

Recipe

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5 from 136 votes

Homemade Pumpkin Puree

Homemade Pumpkin Pure is just amazing. It is sweet, thick, and so fresh. And making it at home is a lot easier than you may think! Learn how to make pumpkin puree at home to use in your favorite pumpkin recipes.

Prep Time10

Cook Time1

Total Time1 10

Course: Side Dish

Cuisine: American

Keyword: Healthy pumpkin puree recipes, homemade pumpkin puree, How to make Pumpkin Puree, pumpkin puree

Servings: cups

Calories: 83kcal

Author: Natalie

Equipment

Sharp knife
Baking sheet
Blender

Ingredients

1 medium-sized pumpkin

Instructions

Heat the oven to 400 degrees F and line a baking sheet with parchment paper.
Slice the pumpkin in half but don't try to cut through the stem (it's too tough).
With a spoon or a scoop, scrape out the seeds and strings from the center.
Place the halves, cut-side down, on a prepared baking sheet.
Using the fork, pierce the pumpkin skin.
Roast, uncovered, for 40-60 minutes, or until pumpkin is fork-tender. It should be nice and light golden brown when done.
Remove from oven and allow to cool enough to handle. When cool, carefully scrape flesh from the skin and put it in a food processor or blender. Discard the skin.
Puree the pumpkin until smooth. If it looks too dry, add in a few tablespoons of water during the pulsing to give it the needed moisture.
Alternatively, you can simply mash it up with a potato masher or fork, or move it through a strainer.
Use pumpkin pure immediately in whatever pumpkin recipe you'd like. Or place it in an airtight glass container for later.

Notes

The most common pumpkin for pumpkin puree is Sugar Pumpkin. Sugar pumpkin is mild in flavor and sweet, but also has very soft meat that is very good for making puree.

Tips for storing
Store cooked pumpkin puree in an airtight glass container with a good seal. Keep refrigerated up to 2 weeks.

How to freeze
Put the pumpkin puree in freezer-safe containers or zip-lock plastic bags and store in the freezer. Frozen pumpkin puree will last for up to 6 months. To defrost the pumpkin puree, just thaw it overnight in the refrigerator. Use thawed pumpkin puree within a few days.

As a measure, I used a US cup (240ml).

Nutrition

This post was originally published in November 2015, and it was updated with new information and images in October 2020.

Recipes to try

Apple Cinnamon Baked Oatmeal

August 26, 2020 by Natalie 50 Comments

Apple Cinnamon Baked Oatmeal is the perfect easy family breakfast. This healthy baked oatmeal is made with simple, wholesome ingredients and has no refined sugars. It's packed with oats, sweet apple chunks, and crunchy walnuts. It's a delightful family meal filled with seasonal flavors.

Late Summer is truly magical. The days are getting shorter. Mornings are colder and midday air so fresh. The overall feeling of the upcoming Autumn begins to show. And there are these late Summer fruits - apples, pears, plums with their beautiful colors, freshness, and taste. So irresistible.

Last week I bought a bucket of apples on my local Farmers market. Red, sweet, and juicy, they immediately set my imagination on fire. I remembered Apple Cinnamon Muffins that my boys love so much and Apple Cinnamon Oatmeal Cookies, of course, since school is about to start soon and these cookies are perfect back to school snack.

But then I also remembered the old recipe I got in my book. This Apple Cinnamon Baked Oatmeal. My favorite late Summer treat. Filled with heart-healthy OATS, and crunchy WALNUTS, loaded with wonderful Fall flavors. It is magical as late Summer itself. And delicious beyond belief.

Ingredients used

Apple Cinnamon Baked Oatmeal is one super easy to make breakfast. It's freezer-friendly, can be made a day ahead, and a no-brainer. You will only need a few simple pantry ingredients.

OATS: Oats are lovely. Healthy, nutritious, with so many health benefits. They deserve all the praise they get. I love oats because they are an excellent source of fiber, especially beta-glucan, a type of soluble fiber responsible for keeping our heart healthy. It also supports the growth of good bacteria in our digestive tract, which is essential for our overall health. They are a great source of energy and fullness. I used rolled oats here, but you can use quick oats if you like.
MILK: I like using oat milk, but you can use whatever milk you prefer or have in the house.
SWEETENER: I used pure maple syrup, but you can easily use honey here if you like. Sirup gave subtle sweetness yet didn't overload the dish with much sugar calories. Date syrup is a great option too.
APPLES: Apples are the real star in this baked beauty. Fresh, sweet, and loaded with nutrients. Apples are now in season and just beautiful.
CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon gave this baked oatmeal a truly wonderful flavor.

To give this baked apple oatmeal extra boost, I tossed in some SUPERFOODS as well:

Walnuts are good source of omega-3, an essential fatty acid, and an excellent source of antioxidants that fights inflammation. (1) Walnuts are very nutritious, great for gut health, and since they are calorie-dense, they are great for weight loss too. Walnuts enriched this baked oatmeal with nutrients and gave special crunchiness.
Hemp seeds are an excellent source of healthy omega-3s, but also a great source of high-quality proteins. You can substitute hemp seeds for chia seeds or flax seeds. Use one you have at home, and the one you prefer.
Goji berries are loaded with vitamin C, iron, vitamin A, zinc and powerful antioxidants. Antioxidants are known for their immune-boosting qualities and their ability to fight harmful free radicals and inflammation.

Other pantry ingredients you'll need:

Baking powder
Egg - I used free-range, pasture-raised.
Salt - I like to use Himalayan salt.
Extra virgin coconut oil

How to make Apple Cinnamon Baked Oatmeal

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of a 9x9-inch baking pan with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a bowl, mix oats, baking powder, cinnamon, and salt. Use silicone spatula.
In another larger bowl, combine the egg with milk. Use the whisk and mix it until you get even mixture. Add syrup and coconut oil. Mix until well combined.
Add in the dry ingredients. Using the spatula mix everything until fully combined.
Finally, add the diced apples and chopped walnuts, hemp seeds and goji berries.
Transfer the mixture into a prepared baking pan.
Bake 35 to 40 minutes, or until golden brown. Watch the oatmeal and don't over-bake it.
Get the oatmeal out of the oven. Leave it to cool for a few minutes in the pan.
Serve topped with fresh fruits (diced apples or bananas), honey, or maple syrup.

Tips for serving

Serve freshly baked topped with fruits: diced apples, banana slices, honey, or maple syrup.
Top it with yogurt and maple syrup or honey to make it sweeter.
Sprinkle with cinnamon to add more flavor.
Crumble in the bowl and add milk.
Sprinkle with chopped nuts to add some crunchiness.

Substitutions

I like to use rolled oats for baked oatmeal, but you can substitute rolled oats with quick oats.
You can substitute maple syrup with honey or date syrup. Make sure honey is not raw but in liquid, runny form.
Substitute HEMP SEEDS with ground flax seeds or chia seeds.
Substitute goji berries with ANY DRIED FRUIT: raisins, sultanas, cranberries, chopped apricots, chopped dates.
Substitute WALNUTS with almonds or pecans.
MAKE IT VEGAN: Use flax or chia egg.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing

Keep sliced baked oatmeal in an air-tight food container. It will last up to 5 days.
You can keep them in the fridge. That way, it will last longer.
Place the sliced oatmeal bake in a zip-lock bag and freeze up to 3 months. Thaw the slices on room temperature before serving. Don't use the microwave to thaw them.

PRO TIPS:

You can use old-fashioned rolled oats or quick oats here. Both are equally healthy and equally tasty. There's only a bit difference in the texture depending on which one you use. Rolled oats absorb more liquid, giving the nice dense texture (after baking, it will be easier to slice) while quick oats give much softer, mushy texture.
You can use chopped apples or grated apples, depending on preferences. Chopped apples will give lovely freshness and sweet chunks, while grated will provide more moisture.
Make sure you chop walnuts into tiny pieces. If you want coarsely chopped nuts, it is best to do this with a chef's knife.
You can crush walnuts in the food processor too. Pulse them for few seconds.

This Apple Cinnamon Baked Oatmeal is absolutely delicious. Sweet, full of apple freshness and crunchy walnuts. It's also soft, pleasing and so chewy, packed with warm Fall flavors. Plus, healthy and so nutritious, made without refined sugars with only wholesome ingredients. So simple yet so delightful.

Have it baked and stored in the fridge for quick family breakfast during busy weekday mornings. OR enjoy freshly baked on weekends. Enjoy!

Recipe

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4.84 from 55 votes

Apple Cinnamon Baked Oatmeal

Apple Cinnamon Baked Oatmeal makes the perfect easy breakfast. It's packed with nutrients and sweet seasonal flavors. Refined sugar-free and delicious.

Prep Time5

Cook Time40

Total Time45

Course: Breakfast

Cuisine: American

Keyword: apple baked oatmeal, Apple Cinnamon Baked Oatmeal, apple oatmeal bake, baked oatmeal, Carrot Cake Oatmeal Bake

Servings: slices

Calories: 268kcal

Author: Natalie

Equipment

Ingredients

3 cups rolled oats
½ teaspoon Himalayan salt
1 teaspoon baking powder
2 teaspoon Ceylon cinnamon
1 ⅓ cup oat milk or any plant-based or cow's
⅓ cup pure maple syrup or honey
1 large egg
3 tablespoons extra virgin coconut oil melted and cooled
2 sweet apples diced
¼ cup walnuts roughly chopped
¼ cup goji berries or any other dry fruit
¼ cup hemp seeds

Instructions

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an 9x9-inch baking pan with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a bowl, mix together oats, baking powder, cinnamon, and salt. Use silicone spatula.
In another larger bowl combine egg with milk. Use the whisk and mix it until you get even mixture. Add syrup and coconut oil. Mix until well combined.
Add in the dry ingredients. Using the spatula mix everything until fully combined.
Finally, add the diced apples and chopped walnuts, hemp seeds and goji berries.
Transfer the mixture into prepared baking pan.
Bake 35 to 40 minutes, or until golden brown. Watch the oatmeal and don’t over-bake it.
Get the oatmeal out of the oven. Leave it to cool for few minutes in the pan.
Serve topped with fresh fruits (diced apples or bananas), honey or maple syrup.

Notes

Makes 9 slices. Serving size is 1 slice per person.

Substitutions

Substitute rolled oats with quick oats.
Substitute maple syrup with honey or date syrup. Make sure honey is not raw but in liquid, runny form.
Substitute HEMP SEEDS with ground flex seeds or chia seeds.
Substitute goji berries with ANY DRIED FRUIT: raisins, sultanas, cranberries, chopped apricots, chopped dates.
Substitute WALNUTS with almonds or pecans.

Tips for storing

Keep sliced in air-tight food container in the fridge for up to 5 days.
TO FREEZE: Place the sliced oatmeal bake in a zip-lock bag and freeze up to 3 months. Thaw the slices on room temperature before serving. Don't use microwave to thaw them.

MAKE IT VEGAN: Use flax or chia egg. MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Nutritional Disclaimer

Nutrition

More oatmeal recipes

This post is originally published in August, 2018, but it's updated with new info on August 2020.

Strawberry Chia Pudding

July 9, 2020 by Natalie 83 Comments

This Strawberry Chia Pudding is the perfect healthy breakfast. It's creamy, loaded with fresh fruity flavors, lightly sweet, and totally delicious. It's a satisfying meal made without unhealthy sugars, packed with superfoods.

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Strawberries are now in season and I can't stop myself. Lightly sweet, juicy, and extra tasty... how can you even resist them? Having a handful of fresh strawberries straight in the morning can make your day instantly better.

There are so many ways to enjoy fresh strawberries for breakfast. From Strawberry Banana Smoothie to Strawberry Oatmeal Cookies, and super healthy chia pudding.

The benefits of chia seeds are countless and the most popular way to enjoy them is by making chia pudding. Chia pudding ticks all my boxes. It packs everything - looks, flavor, and nutrients. Plus, it's the easiest breakfast ever.

This Strawberry Chia Pudding is my latest creation. Bright red and bursting with flavor. The perfect way to super-charge your day. Plus, this healthy breakfast definitely has the power to brighten your day.

Why do you need to try this?

It's incredibly creamy and extra delicious.
It's packed with fibers, proteins, and superfoods.
It's very filling - it will keep you full for hours.
It's made with simple ingredients without unhealthy processed sugars.
It's easy, made in 15 minutes.
It's a great breakfast option or light afternoon dessert!

Ingredients used

This strawberry chia pudding recipe is very simple. You will only need a few simple ingredients.

Chia seeds. Chia seeds are among the healthiest foods on the planet and they are stapled in my pantry. They are packed with nutrients - fibers, proteins, and healthy Omega-3s. (Source)

Milk of choice. I used oat milk. But you can use any dairy or non-dairy milk. Note: coconut milk won't work well here. It will interfere with other flavors.

Strawberries. Fresh, sweet, and delicious, they are the real star. Also, strawberries are a great source of fiber, vitamin C, and powerful antioxidants. They help keep our hearts healthy and reduce inflammation. Not to mention they are low-calorie fruit great for weight-loss. (Source)

Peanut Butter. I used creamy peanut butter. It gave a creamy texture but also it pairs so nicely with strawberries. Plus, peanut butter added more nutrients, making this chia pudding more nutritious.

Sweetener. I used pure maple syrup. You can use other sweeteners. Please check the "Sweetener recommendation" section below.

Vanilla extract. Just a splash is enough to make this beauty taste even more delicious.

Ceylon cinnamon. Paired nicely with fresh strawberries and gave an unbelievable scent.

Maca powder. It's a superfood with many health benefits. It has a deep earthy, root-like, flavor that goes so well with strawberry freshness. Also, maca is a known energy and mood booster. A great addition to your morning meals or drinks.

Strawberry Chia Pudding served in a glass jar topped with fresh strawberries

How to make Strawberry Chia Pudding

This chia pudding recipe is easy to make. You will need basic kitchen tools and 15 minutes of your time.

Equipment used

Measuring cups.
Mixing bowl.
Fork and whisk.

Step by step instructions

Step 1: Prepare the ingredients
- Start with measuring all the ingredients. I use measuring cups.
- Wash and pat the strawberries dry with a clean towel. Remove stems.
- Place strawberries in a bowl and mash them with the fork.
Step 2: Mix chia seeds.
- Place chia seeds in another bowl.
- Add in milk, sweetener, and vanilla extract. Mix chia seeds using a whisk or a spoon.
- Next, add peanut butter, cinnamon, and maca powder (if used). Mix chia seeds until smooth and not clumped.
- Leave chia seeds to rest for 15 minutes. Seeds will start to absorb the liquid and expand forming the chia pudding.
- Mix the chia seeds halfway through. That way, chia seeds will absorb liquid equally, and there will be no lumps.
Step 3: Serve.
- The final step is to mix in mashed strawberries.
- If chia pudding is too dense, add in more liquid (milk). Also, this is a good time to try the chia pudding and add more sweetener if desired.
- Add toppings (optional): I used fresh strawberries and bee pollen. Be creative and add toppings you like.
- Serve and enjoy!

This makes 2 bowls (servings) that serve 2 people as a full meal.

Substitutions

You can substitute oat milk with dairy or any other non-dairy milk - organic soy milk, cashew milk, hemp seed milk, or almond milk. Note: coconut milk won't work well here because of the flavor.
You can substitute maple syrup and use honey. Make sure honey is in liquid form. See "Sweetener recommendation" below for more options.
You can substitute peanut butter with any nut butter.
You can omit maca powder if you don't have it at hand. It's an optional addon.

Recipe variations

This recipe is vegan and gluten-free.

Make it keto. Use unsweetened almond milk and low-carb sweetener. Add in 1 teaspoon of MCD oil.

Make it weight-loss friendly. Omit peanut butter and use low-carb sweetener to cut down calories.

Make it with protein powder. Add a scoop of vanilla protein powder to a chia mixture. This will transform chia pudding into a great protein-packed meal. Note: you may need to add more milk as protein powder absorbs liquids. Also, no need to add sweetener or extra vanilla extract.

Tips for storing

Keep leftovers chia pudding sealed in a bowl or jar for up to 2 days in the fridge.

This recipe is suitable for meal-prepping. Make chia pudding and put it into a jar with a lid. Save in the fridge. In the morning, just add toppings and enjoy!

Recipe tips

Fresh strawberries are the best for this recipe, but you can use frozen ones too. Make sure you thaw strawberries so you can mash them. Also, drain excess water after you mash them.

If you let the chia pudding sit overnight, it will become very thick so you may need to add a bit more liquid. Lightly stir after adding the liquid, don't overmix.

What is the best chia pudding ratio?

The chia pudding ratio I used here is ⅓ cup of chia seeds per cup of liquid. This ratio gives a denser texture. Alternatively, you can use ¼ cup of chia seeds per cup of liquid. This ratio gives a lighter texture.

Sweetener recommendation

I used pure maple syrup in this recipe. Maple syrup is unprocessed sugar, it gives mild sweetness and has fewer sugary calories. You can use other sweeteners.

You can use date syrup or liquid honey.
Use liquid stevia or any liquid low-carb sweetener for the keto / low-carb option.
Coconut sugar or any other cristal sugar won't work well here. It will not dissolve well in the chia mixture.

This healthy strawberry chia seed pudding is the perfect breakfast that is tasty enough to be a dessert too.

Lightly sweet, bursting with fresh strawberry flavor, and heavenly creamy, this chia seed pudding is a really special treat. Satisfying, nutritious, and very filling, it will keep you full and very happy for hours.

Try these chia recipes too:

Recipe

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4.84 from 118 votes

Strawberry Chia Pudding

This Strawberry Chia Pudding is the perfect healthy breakfast. It's creamy, loaded with fresh fruity flavors, lightly sweet, and totally delicious.

Prep Time5

Resting time15

Total Time20

Course: Breakfast

Cuisine: American, International

Keyword: healthy strawberry chia pudding, strawberry chia pudding, strawberry chia seed pudding

Servings: servings

Calories: 302kcal

Author: Natalie

Equipment

Ingredients

½ cup strawberries
⅓ cup chia seeds
1 cup oat milk
1 tablespoon peanut butter
1 tablespoons maple syrup
1 teaspoon vanilla extract
½ teaspoon Ceylon cinnamon
1 teaspoon maca powder (optional)
For topping: fresh strawberries

Instructions

Wash and pat the strawberries dry with a clean towel. Remove stems. Place strawberries in a bowl and mash them with the fork.
Place chia seeds in another bowl.
Add in milk, sweetener, and vanilla extract. Mix chia seeds using a whisk or a spoon.
Add peanut butter, cinnamon, and maca powder (if used). Mix chia seeds until smooth and not clumped.
Leave chia seeds to rest for 15 minutes.
Mix the chia seeds halfway through. That way, chia seeds will absorb liquid equally, and there will be no lumps.
Mix in mashed strawberries.
If chia pudding is too dense, add in more liquid (milk). Also, this is a good time to try the chia pudding and add more sweetener if desired.
Add toppings (optional).

Notes

This makes 2 bowls (servings) that serve 2 people as a full meal.

Substitutions

You can substitute oat milk with dairy or any other non-dairy milk - organic soy milk, cashew milk, hemp seed milk, or almond milk. Note: coconut milk won't work well here because of the flavor.
You can substitute maple syrup and use honey. Make sure honey is in liquid form. See "Sweetener recommendation" below for more options.
You can substitute peanut butter with any nut butter.
You can omit maca powder if you don't have it at hand. It's an optional addon.

This recipe is vegan and gluten-free.

Make it keto. Use unsweetened almond milk and low-carb sweetener. Add in 1 teaspoon of MCD oil.

Make it weight-loss friendly. Omit peanut butter and use low-carb sweetener to cut down calories.

Make it with protein powder. Add a scoop of vanilla protein powder to a chia mixture. Note: you may need to add more milk as protein powder absorbs liquids. Also, no need to add sweetener or extra vanilla extract.

Keep leftovers chia pudding sealed in a bowl or jar for up to 2 days in the fridge.

This recipe is suitable for meal-prepping. Make chia pudding and put it into a jar with a lid. Save in the fridge. In the morning, just add toppings and enjoy!

As a measure, I used a US cup (240ml).

Nutrition

This post is originally published in July 2020. It's updated with new information and republished in March 2022. The recipe has been changed slightly as I tested it more during that time.

More recipes to try

Peanut Butter Coconut Flour Cookies

June 17, 2020 by Natalie 83 Comments

These Peanut Butter Coconut Flour Cookies are the perfect treat! Soft, chewy, and delicious. Super sweet and flavorful, filled with dark chocolate chips. Addictive and totally guilt-free, made with wholesome ingredients without processed unhealthy sugars.

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Coconut Flour Cookies made with peanut butter filled with dark chocolate chunks

ThesePeanut Butter Coconut Flour Cookies are a total WIN! Very popular in my house. It's no wonder, really. They are chewy, nutty, sweet, and utterly delicious. Loaded with bitter-sweet dark chocolate chunks. Yes... that too!

My boys love to nibble these peanut butter cookies, especially my husband. And I love them because they ARE delicious and super easy to make. I always have ingredients to make them at home, and they require little to no effort. Few pantry ingredients, one bowl, no equipment = best cookies ever!

Plus, it's one of those cookie recipes you simply memorize after just one try. You don't need to search through your recipe collection, read ingredients and instructions. When you're craving something sweet, it's the first that pops into your mind.

Peanut Butter Coconut Flour Cookies filled with dark chocolate chunks

Ingredients used

This simple peanut butter cookies recipe calls for only basic pantry ingredients. You will need:

Peanut Butter. I used creamy all-natural peanut butter. Peanut butter is not only super tasty but super healthy too. It's packed with proteins, fibers, and monounsaturated fat that promotes good heart health. (1)
Coconut Flour. Coconut flour is flour made from dried and ground coconut meat. It's rich in many nutrients including fats and fibers, but also medium-chain triglycerides (MCTs) a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, brain and heart health. (2) Coconut flour gave an amazingly soft texture.
Coconut sugar. To sweeten these coconut flour cookies, I used coconut sugar. Coconut sugar is a natural sugar made from coconut palm sap. It has a lower glycemic index than regular table sugar, which makes him a healthier sugar alternative. (3)
Ceylon Cinnamon. It gave cookies amazing flavor. Cinnamon pairs so well with peanut butter.
Maca powder. To make these coconut flour cookies extra special, I also added in some maca powder. The benefits of maca powder are numerous. Besides that, it added a very special flavor.

Other pantry ingredients you'll need:

Egg - I used free-range, pasture-raised.
Coconut oil - I used extra virgin coconut oil.
Salt - I like to use Himalayan salt.
Baking soda
Dark chocolate chips / chunks - I use at least 80% dark chocolate.

How to make Peanut Butter Coconut Flour Cookies

Making coconut flour cookies is super easy. As for equipment, you'll need measuring cups, a mixing bowl, a whisk, and a spatula. And baking sheet.

Equipment

Measuring cups
Mixing bowls
Whisk
Spatula
Baking sheet

Step by step instructions

Start with preparing and measuring all ingredients using measuring cups.
Preheat the oven to 350 °F (175 °C) and line a baking sheet with a piece of parchment paper.
In a medium mixing bowl, stir together coconut flour, baking soda, cinnamon, maca powder, and salt. Set aside.
In another larger bowl, using the whisk, mix together coconut oil, coconut sugar, and vanilla until you get a nice sticky mixture.
Add in egg and whisk it until everything is nicely combined.
Add dry ingredients to wet ingredients. Stir a few times using a spatula. Add in dark chocolate chunks. Fold everything together gently just until combined. The dough should be sticky.
Using a spoon, scoop out the dough and roll it between your palms to form a ball. Place the ball onto a prepared baking sheet. Repeat with remaining dough.
With your fingers, lightly flatten the dough, as it will not spread during baking. You can add some more chocolate chips on the top of the cookies.
Bake for 8-10 minutes or until the cookies turn slightly golden brown at the edges and feel dry. As you remove them from the oven, they will be very soft. Let them cool on the baking sheet for 5 minutes, and then transfer the wire rack to finish cooling.

This will make 10-12 cookies. The serving size is 1-2 cookies per person.

Substitutions

You CAN'T substitute coconut flour with any other flour here. Sorry.
You can swap the coconut oil for the same amount of unsalted butter. Use grass-feed.
You can substitute coconut sugar with brown sugar. Subbing with a liquid sweetener won't work here.
You can substitute peanut butter with almond butter.

Tips for storing

Keep covered in air-tight food container in the refrigerator for up to 7 days.
TO FREEZE: Place baked cookies in a zip-lock bag. Keep in the freezer for up to 3 months. Allow to thaw overnight in the refrigerator, then bring to room temperature.

Recipe variations

Make them gluten-free. No changes needed! These cookies use coconut flour that is gluten-free.
Make them no-bake. Looking for a no-bake version of peanut butter cookies? Try these No-Bake Peanut Butter Balls.
Make them vegan. I haven't tested it yet, but I'm guessing a flax or chia egg should work instead of the regular egg.
Make them nut-free. Swap the peanut butter with any sun butter. It will make cookies green-ish, but they will still be tasty. And maybe more fun!

Useful tips

If peanut butter is too hard, microwave it for a few seconds to soften.
Use natural soft peanut butter. Crunchy won't work well here.
Use softened, not melted, coconut oil.

Try these cookies too:

Recipe

Coconut Flour Cookies made with peanut butter loaded with chocolate chunks

Print Recipe

4.90 from 95 votes

Peanut Butter Coconut Flour Cookies

Soft, chewy, and delicious, these Peanut Butter Coconut Flour Cookies are the perfect treat! Super sweet and flavorful, filled with dark chocolate. Delicious, and easy to make!

Prep Time5

Cook Time10

Cooling Time5

Total Time20

Course: Dessert

Cuisine: American

Keyword: coconut flour cookies, peanut butter coconut flour cookies, peanut butter cookies

Servings: cookies

Calories: 202kcal

Author: Natalie

Equipment

Ingredients

½ cup peanut butter
½ cup coconut flour
½ cup coconut sugar
2 tablespoons coconut oil
1 egg
1 teaspoons pure vanilla extract
1 teaspoon Ceylon cinnamon
1 tablespoon maca powder (optional)
½ teaspoon baking soda
¼ teaspoon salt
½ cup chopped dark chocolate or chocolate chips

Instructions

Preheat the oven to 350 °F (175 °C) and line a baking sheet with a piece of parchment paper.
In a medium mixing bowl, stir together coconut flour, baking soda, cinnamon, maca powder (if using) and salt. Set aside.
In another larger bowl, using the whisk, mix together creamy peanut butter, coconut oil, coconut sugar and vanilla until you get nice sticky mixture.
Add in egg and whisk it until everything is nicely combined.
Add dry ingredients to wet ingredients. Stir a few times using a spatula. Add in dark chocolate chunks. Fold everything together gently just until combined. Dough should be sticky.
Using a spoon, scoop out the dough and roll between your palms to form a ball. Place the ball onto prepared baking sheet. Repeat with remaining dough. With a spoon, lightly flatten the dough. You can add some more chocolate chips on the top of the cookies.
Bake for 8-10 minutes or until the cookies turn slightly golden brown at the edges and feel dry. As you remove them from the oven, they will be very soft. Let them cool on the baking sheet for 5 minutes, and then transfer the the wire rack to finish cooling.

Notes

Makes 10-12 cookies. The serving size is 1-2 cookies per person.

Keep covered in an air-tight food container in the refrigerator for up to 7 days.

Substitutions

You can substitute coconut oil for the same amount of unsalted butter.
You can substitute coconut sugar with brown sugar. Subbing with a liquid sweetener won't work here.
You can substitute peanut butter with almond butter.

MAKE IT VEGAN: Substitute eggs with flax or chia egg.

As a measure, I used a US cup (240ml).

Nutrition

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Blueberry Coconut Chia Pudding

May 27, 2020 by Natalie 86 Comments

Creamy, coconutty, and insanely delicious, this Blueberry Coconut Chia Pudding is perfect superfood breakfast. It's thick and rich in flavor, packed with BLUEBERRIES and many nutrients - omega-3s, and powerful antioxidants. Energizing, immune-boosting, and oh-so good! + Super EASY to make in just 15 minutes!

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I don't usually wake up thinking about food. Ok, ok. I do sometimes... when I wake up SUPER hungry. Like the other day. I woke up craving sweet breakfast that is extra creamy and delicious, and includes BLUEBERRIES. They are now in season and constantly on my mind. Plus, my fridge is loaded with these blue antioxidant-rich beauties.

I haven't had chia seeds for breakfast in AGES!!! I was so into smoothies lately that I totally forgot about this powerful little seeds and how good they are. So Blueberry Chia Pudding instantly popped into my mind. But this time I wanted to make that chia pudding even creamier. I had coconut cream waiting to be used, so that was the obvious choice to add for extra creaminess. And so Blueberry Coconut Chia Pudding was created.

This chia pudding is insanely delicious. It's thick, sweet, coconutty with a hint of vanilla and with added fruity freshness from blueberries. So yummy. SO good. And so HEALTHY - it has NO refined sugars, and it's filled with health-healthy ingredients. It's a quick and easy breakfast done in less than 15 minutes. Perfect for mornings when you're looking for a satisfying meal that is tasty and looks pretty awesome.

Main ingredients

To make this chia pudding, you will only need a few pantry ingredients. The main ingredients are:

Chia seeds: They are tiny, but they are powerful. I love them because they are loaded with fibers good for our digestion and omega-3 fatty acid good for heart-health. (1) Omega-3's also boost our brain and reduce inflammation. Also, chia seeds are high in proteins. The unique combination of fats, proteins, and fibers makes them great breakfast option - they are digested slowly, providing a long, slow release of energy while keeping our blood-sugar levels stable (2). Benefits of chia seeds are really numerous, and chia pudding is one of the most popular ways to eat miraculous chia seeds.
Milk: Non-dairy milk such as coconut, almond, oat, or soy milk is the best choice for making this fruity chia pudding. Cow's milk will work ok too, but it might interfere with other flavors.
Sweetener: To sweeten this Blueberry Chia Coconut Pudding, I used raw honey. Raw honey is an unrefined sweetener with many health benefits. It gives subtle sweetness to chia pudding yet will not overload it with many sugary calories. For the vegan version, you can use maple or date syrup.
Coconut cream: Thick, creamy, and extra coconutty, coconut cream is the perfect addition to this blueberry chia pudding. Besides flavor, coconut cream added some extra nutrients - mostly fats. Altho, 89% of the coconut fat is saturated fat (3) - that has a bad reputation of being unhealthy - most of these fats are medium-chain triglycerides (MCTs). MCTs are absorbed differently in our small intestine and used by our bodies to produce energy (4). So, to resolve controversy - coconut fat is good. Eat your coconut!
Blueberries: They are definitely my favorite part of this chia story. Blueberries are now in season and bursting with freshness, nutrients, and flavor. Blueberries are loaded with powerful antioxidants, vitamins, and essential minerals and a great addition to this and any other morning meal. Fresh blueberries are the best here, but frozen will work fine too.

To spice things up a bit, I added a splash of vanilla too, just to make this beauty taste even more irresistible.

How to make Blueberry Chia Coconut Pudding

To assemble this blueberry chia pudding, you will only need basic kitchen tools, and 15 minutes of your time.

Start with preparing and measuring all ingredients using measuring cups.
In a small bowl, mix chia seeds with milk and coconut cream. Add vanilla, honey or maple syrup, whichever you are using. Mix everything using the whisk or the spoon.
Leave chia pudding to rest for 15 minutes until seeds puff and form chia pudding.
To achieve the best results, mix the chia seeds half way trough. That way, chia seeds will absorb liquid equally, and there will be no lumps.
In the meantime, place fresh blueberries in a small saucepan. Add a teaspoon of water and bring blueberries to a low boil, stirring frequently. Reduce heat to low and simmer until the berries fully soften, about 1-2 minutes. Mash blueberries with a potato masher or fork. Cook for another 1-2 minutes stirring until nice blueberry sauce forms.
Put chia pudding into in a bowl. Top it with blueberry sauce and fresh blueberries.
Additional toppings: coconut chips, bee pollen, hemp seeds, chopped almonds. You can choose the toppings you like.
Makes 1 bowl that serves: 1 person (meal sized chia pudding) or 2 people (dessert/snack sized chia pudding).
Alternatively, you can skip making blueberry sauce and use some sugar-free blueberry jam.

Blueberry Coconut Chia Pudding made with coconut cream topped with blueberry sauce, fresh blueberries, and coconut chips served in a glass bowl.

Tips for storing

Keep leftovers sealed for up to 2 days in the fridge.
PREP THE NIGHT BEFORE: Prep the chia pudding and put it into a jar with a lid. Make the blueberry sauce and put it into a jar with a lid. Place both in the fridge overnight. In the morning, assemble Blueberry Coconut Chia Pudding and enjoy!

Chia pudding ratio

The chia pudding ratio I use is ¼ cup (around 3.5 tablespoons) chia seeds per cup of liquid. If you prefer dense texture you can use ⅓ cup seeds per cup of liquid. This makes one bowl of chia pudding that is can be served as one full meal.

This Blueberry Coconut Chia Pudding is easy to make, super healthy meal, packed with fibers, proteins, omega-3s and powerful antioxidants. Satisfying, nutritious, and very filling, it will keep you full and very happy for hours.

It's a quick yummy way to get all the essential nutrients your body needs. Perfect breakfast option but decadent enough to be served as a light afternoon dessert too

If you’re a fan of CHIA PUDDING, check these recipes too:

Enjoy!

Recipe

Print Recipe

4.93 from 52 votes

Blueberry Coconut Chia Pudding recipe

Thick, creamy, and loaded with coconut flavor, this Blueberry Coconut Chia Pudding is a perfect healthy breakfast. Easy to make and insanely delicious! Refined sugar-free, dairy-free, gluten-free, vegan.

Prep Time15

Total Time15

Course: Breakfast, Dessert, Snack

Cuisine: American, British, International

Keyword: blueberry chia pudding, blueberry coconut chia pudding, chia pudding, chia pudding recipe

Servings: bowl

Calories: 582kcal

Author: Natalie

Equipment

Ingredients

½ cup blueberries + more for topping fresh or frozen
¾ cup milk oat or almond
¼ cup full-fat coconut cream
1 teaspoon vanilla extract
1 tablespoon honey or pure maple syrup
¼ cup chia seeds
Topping: blueberries coconut chips, bee pollen

Instructions

In a small bowl, mix ¼ cup chia seeds with ¾ cup milk and ¼ cup coconut cream. Add 1 tablespoon honey or maple syrup and 1 teaspoon vanilla. Mix everything using the whisk or the spoon.
Leave chia pudding to rest for 15 minutes. To achieve the best results, mix the chia seeds half way trough.
In the meantime, place ½ cup fresh or frozen blueberries in a small saucepan. Add a teaspoon of water and bring blueberries to a low boil, stirring frequently. Reduce heat to low and simmer until the berries fully soften, about 1-2 minutes.
Mash blueberries with a potato masher or fork. Cook for another 1-2 minutes stirring until nice blueberry sauce forms.
Put chia pudding into in a bowl. Top it with blueberry sauce and fresh blueberries.
Serve and enjoy!

Notes

Makes 1 bowl that serves: 1 person (meal sized chia pudding) or 2 people (dessert/snack sized chia pudding).
Keep leftovers sealed for up to 2 days in the fridge.
For VEGAN: Use maple syrup instead of honey. Omit bee pollen.

Nutritional Disclaimer

Nutrition

More chia seeds recipes

If you’ve been struggling to find ways to use chia seeds, here are some awesome chia seed recipes that you can make over and over again.

Peanut Butter Coconut Balls

May 21, 2020 by Natalie 107 Comments

These Peanut Butter Coconut Balls are a perfect energizing snack. Sweet, nutty, and loaded with flavor. Absolutely delicious. Also, super easy to make and packed with nutrients and superfoods. Totally addictive!

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It looks like snacks are in high demand at the moment. That's no wonder, really. We are still at home, working, and homeschooling. Stressing about all sorts of things, mostly about what's coming AFTER this unfortunate pandemic event.

Sorting out our "new normal" life is not easy. This high stress makes us look for snacks that will boost our energy and mood. I'm glad to see that many of you reach out for healthier snack options, rather than store-bought high-sugar ones. Glad to see you're following my tips on foods you need to stop buying at the grocery store to keep your immunity strong and healthy. Well done!

After last week and HUGE success of Peanut Butter Protein Balls, with my family and on the internet, I decided to make another batch. My husband asked to make him again something peanuty, delicious, and energizing. So I made another round of energy balls. This time I included one of my favorite flavor - coconut.

These Peanut Butter Coconut Balls turned out to be a smash. They are delicious. Coconuty, peanuty. Sweet and munchy. Addictive and so satisfying. But above all, so HEALTHY. No-bake, gluten-free, packed with WHOLESOME ingredients, filled with oats, coconut, and energizing peanut butter. Plus, so easy to make. Win!

Ingredients used

To make these protein-packed beauties, you will need ONLY 5 simple pantry ingredients:

OATS: I used rolled oats. Oats are excellent source of fiber, especially beta-glucan, a type of soluble fiber, that is known for its power to reduce LDL and total cholesterol levels, thus keep heart healthy. (1) Beta-glucan is also known to reduce blood sugar levels and insulin response, and support growth of good bacteria in the digestive tract. (2, 3) Furthermore, oats are high in vitamins, minerals, and powerful antioxidants, as well as proteins. (4) Oats are great source of energy and fullness that's why I highly recommend to include oats in your everyday healthy diet.
PEANUT BUTTER: I used creamy all natural peanut butter here. Peanut butter is versatile protein-packed spread that is not only super tasty but super healthy too. It's packed with proteins and healthy fats, as well with fibers. (5) Peanut butter is low in carbs and suitable for people with type 2 diabetes or those following a low-carb diet. Also, half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat that promotes good heart health.
COCONUT CHIPS: Coconut chips, or coconut flakes, are basically the coconut meat sliced into long strips. Coconut is loaded with nutrients - mostly fat and fibers, that provide many benefits for our health. Around 89% of the coconut fat is saturated fat (6) and while saturated fat has bad reputation of being unhealthy if consumed in high amounts, most of the coconut fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used by your body to produce energy (7). Also, most of the fibers in coconut meat are insoluble, meaning that it doesn't get digested. Instead, it helps to keep our digestive system healthy and aids bowel health. You can snack coconut chips on his own, make Toasted Cinnamon Coconut Chips - so yummy, or use them to make no-bake energy balls. In this recipe, I used unsweetened coconut chips. Raw, unflavored and super healthy, it's perfect for making this treat.
SWEETENER: To sweeten these coconut energy bites, I used raw honey. Raw honey is unrefined sweetener with many health benefits. It gives subtle sweetness yet won't overload the balls with much sugary calories. For vegan version, you can use maple or date syrup.
HEMP SEEDS: To boost these coconut energy bites with some extra superfood super-powers, I also added some hemp seeds. Hemp seeds are packed with omega-6 and omega-3 essential fatty acids but also a great source of high-quality proteins.

To spice things up a bit, I added some Ceylon cinnamon. Beside wonderful flavor, cinnamon added some more health benefits too. Of course, I added a splash of vanilla too, just to make these beauties more irresistible.

How to make Peanut Butter Coconut Balls

Usually, to make energy balls, you would need a food processor. But these Peanut Butter Coconut Balls require no extra equipment - only mixing bowl and spatula.

Start with preparing and measuring all ingredients using measuring cups.
In a large mixing bowl add honey, peanut butter and vanilla. Mix using spatula or whisk until you get nice tick and sticky mixture.
Add in oats, coconut flakes, cinnamon and hemp seeds. Mix everything together using spatula.
Using a spoon, scoop out the dough and roll between your palms to form a little bite-size ball. Repeat with remaining dough.
Place balls on a plate, serving tray or in an airtight container and refrigerate to harden.
Makes 10-12 (big, around two-bites) balls. Recommended serving size is 1 ball.

PRO TIPS:

If peanut butter is too hard, microwave it for a few seconds to soften.
Use natural soft peanut butter. Crunchy won't work well here.
If you notice that mixture is to dry and crumbly, add a teaspoon of warm water.
If coconut flakes are too large (chunky), you can shred them in a grinder or food processor.

Substitutions

Substitute ground HEM SEEDS with ground chia seeds or flax seeds.
You can add 2 scoops of protein powder or collagen powder to boost proteins.
Substitute HONEY with maple syrup or date syrup.
You can substitute peanut butter with almond butter, or any nut butter or nut-free butter.
FOR GLUTEN-FREE: Use certified gluten-free oats.
FOR VEGAN: Use maple syrup.

Tips for storing

Keep covered in air-tight food container in the refrigerator for up to 7 days.
HOW TO FREEZE: Place balls in a zip-lock bag. Keep in the freezer for up to 3 months. Allow to thaw for 10 minutes on room temperature.

Gluten-free no-bake vegan Peanut Butter Coconut Balls with oats

Everything about these Peanut Butter Coconut Balls is absolutely amazing. They are:

no-bake and made with only few simple pantry ingredients,
full of high-quality dietary fibers that promote good digestion, weight loss, and a healthy digestive system,
loaded with proteins,
rich in healthy omega-3s,
free of refined sugars,
gluten-free and vegan,
low in calories, kid-friendly and very satisfying,
perfect post-workout energizing bite,
perfect everyday snack for whole family.

These coconut energy bites are in one word PERFECT. Sweet, chewy, filled with wonderful flavors. Energizing and mood boosting. And totally guilt-free. I love to have one or two balls in the morning before my yoga practice. Hope you'll find them delicious too. Enjoy!

Recipe

Print Recipe

4.91 from 199 votes

Peanut Butter Coconut Balls recipe

These no-bake Peanut Butter Coconut Balls are a perfect energizing snack that is both satisfying and healthy. They are gluten-free, easy to make with just a few pantry ingredients, packed with nutrients and wonderful flavors. So delicious and totally guilt-free.

Prep Time10

Total Time5

Course: Snack

Cuisine: American, British, International

Keyword: no bake peanut butter balls, peanut butter coconut balls, peanut butter coconut bliss balls, peanut butter energy balls

Servings: balls

Calories: 127kcal

Author: Natalie

Equipment

Ingredients

½ cup creamy peanut butter
2 tablespoons honey or maple syrup
½ cup rolled oats
⅓ cup coconut chips
¼ cup hemp seeds
1 teaspoon Ceylon cinnamon
1 teaspoon vanilla extract

Instructions

In a large mixing bowl add 2 tablespoon honey, ½ cup creamy peanut butter and 1 teaspoon vanilla extract. Mix using spatula or whisk until you get nice tick and sticky mixture.
Add in ½ cup rolled oats, ⅓ cup coconut chips, ¼ cup hemp seeds and 1 teaspoon Ceylon cinnamon. Mix everything together using spatula.
Using a spoon, scoop out the dough and roll between your palms to form a ball. Repeat with remaining dough.
Place balls on a plate, serving tray or in an airtight container and refrigerate to harden.
Serve and enjoy!

Notes

Makes 10-12 (big, around two-bites) balls. Recommended serving size is 1 ball. Keep covered in air-tight food container in the refrigerator for up to 7 days.

PRO TIPS: If peanut butter is too hard, microwave it for a few seconds to soften. Use natural soft peanut butter. Crunchy won’t work well here. If you notice that mixture is to dry and crumbly, add a teaspoon of warm water. If coconut flakes are too large (chunky), you can shred them in a grinder or food processor.

Substitutions
Substitute ground HEM SEEDS with ground chia seeds or flax seeds.
You can add 2 scoops of protein powder or collagen powder to boost proteins.
Substitute HONEY with maple syrup or date syrup.
You can substitute peanut butter with almond butter, or any nut butter or nut-free butter.
FOR GLUTEN-FREE: Use certified gluten-free oats.
FOR VEGAN: Use maple syrup.

Nutritional Disclaimer

Nutrition

More energy balls recipes

Peanut Butter Protein Balls

May 14, 2020 by Natalie 120 Comments

These Peanut Butter Protein Balls are the perfect energizing snack that is both satisfying and nutritious. They are sweet, nutty, and full of flavor, utterly delicious. Also, super easy to make with just a few simple ingredients. The best protein balls!

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I'm under a lot of stress lately. Stress snacking is reality and I'm barely holding up. I often find myself raiding kitchen cabinets or our fridge, looking for easy snacks.

Luckily, I don't keep anything in kitchen cabinets that would ruin my healthy diet. And our fridge is full of fresh fruits, salads, and healthy spreads.

I also have a freezer stocked with energy balls. They are the perfect quick snacks. The combination of fiber, protein, and fats in energy balls helps control blood sugar levels and suppress hunger.

Chocolate Maca Balls are my favorite right now. The perfect treat for the stressful exhausted mind. Also, I made Peanut Butter Protein Balls. These high protein balls are extra energizing and delicious.

Why you need to try them?

They are sweet, nutty, and perfectly flavored. Soft and chewy. Wholesome and seriously delicious.
They are no-bake, made with simple pantry ingredients in 15 minutes.
They are nutritious - full of fibers, packed with proteins and healthy Omega-3s.
They are made without processed unhealthy sugars.
Low in calories, and very satisfying.
Perfect high-protein pre-workout, post-workout, or midday snack.

Ingredients used

These protein balls are very simple. You will only need a few simple ingredients.

Rolled oats. Oats are rich in fiber, especially beta-glucan, a type of soluble fiber that keeps our heart healthy. They also support healthy digestion, which is essential for strong immunity.
Peanut Butter. I used creamy all-natural peanut butter. Peanut butter is a versatile protein-packed spread that is not only super tasty but super healthy too. It's packed with proteins and healthy fats, as well as fibers. (1)
Protein powder. I used unflavored whey protein powder. You're welcome to use any protein powder you like or use regularly.
Sweetener. I used pure maple syrup. You can use other sweeteners. Please check the "Sweetener recommendation" section below.
Flax seeds. Flax seeds are packed with Omega-3s which improve mood, boosts immunity, and fights inflammation. Also, flax seeds are packed with fibers.
Ceylon cinnamon. Besides amazing flavor, cinnamon is packed with powerful antioxidants that have anti-inflammatory properties. (2, 3)
Vanilla extract. Just a splash is enough to make this beauty taste even more delicious.

Peanut Butter Protein Balls served in a bowl

How to make Peanut Butter Protein Balls

Usually, to make energy balls, you would need a food processor. But these protein balls are easily made without any extra equipment.

Equipment used

Measuring cups.
Large bowl.
Silicone spatula.

Step bt step instructions

Step 1: Prepare the ingredients.
- Start with preparing and measuring all the ingredients. Use measuring cups.
Step 2: Mix the ingredients.
- Take a large mixing bowl and put in peanut butter, syrup and vanilla. Mix ingredients using the whisk until you get nice tick and sticky mixture.
- Add in oats, protein powder, cinnamon and ground flax seeds.
- Mix everything using spatula or spoon for a few minutes until the dough is formed.
- Don't worry if the dough seems dry in the beginning. Just continue mixing.
Step 3: Check the dough.
- After a few minutes, stop the mixing and check the texture by pinching the dough between your fingers. It should be sticky and able to keep its shape.
- At this point, it's a good idea to taste the dough. If you feel like dough needs a bit more sweetness, feel free to add some sweetener. See the "Recipe tips" section for recommendations. Make sure you mix the dough again after adding the sweetener.
Step 4: Form the balls.
- Using a spoon, scoop out the dough and roll it between your palms to form a little ball. Repeat with remaining dough.
- Place balls on a plate, serving tray, or in an airtight container and refrigerate to harden.

These ingredients will give around 20 small balls. The recommended serving size is 2 balls.

Substitutions

You can use rolled oats or quick oats. Even oat flour for softer texture.
You can substitute flax seeds with chia seeds or hemp seeds.
You can substitute maple syrup and use honey. Make sure honey is in liquid form.
You can substitute cinnamon with Gingerbread Spice or Pumpkin Spice.
You can use any protein powder here.

Recipe variation

Make it vegan: Use vegan protein powder. Use pure maple syrup.
Make it gluten-free: Use certified gluten-free oats.

Tips for storing

Keep protein balls in air-tight food container in the refrigerator for up to 7 days.
To freeze: Place the balls in a zip-lock bag. Keep in the freezer for up to 3 months. Thaw for 5 minutes on the room temperature before using.

Recipe tips

You can use a high-speed food processor or chopper to mix ingredients.

Make sure you grind flax seeds before using them. Using ground flax seeds is the best way to make the most of their health benefits.

If peanut butter is too hard, microwave it for a few seconds to soften. Use creamy peanut butter. Crunchy won't work well here.

You can sift protein powder before adding it to the mixture to get rid of lumps.

If you notice that the mixture is too dry and crumbly, add a bit of warm water, just a teaspoon. NOTE: Add water little by little and check the dough.

If you accidentally add too much water and the dough turns out to be too mushy, just add more oats.

Sweetener recommendation

I used pure maple syrup in this recipe. Maple syrup is unprocessed sugar, it gives mild sweetness and has fewer sugary calories. You can use other sweeteners.

You can use date syrup or liquid honey.
Other sweeteners like liquid stevia or low-carb sweeteners won't work well here.

Hand holding Peanut Butter Protein Balls

Looking for more high-protein snack ideas? Try these:

Recipe

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4.91 from 132 votes

Peanut Butter Protein Balls recipe

These Peanut Butter Protein Balls are the perfect energizing snack that is both satisfying and nutritious. Sweet, nutty, and full of flavor, these protein balls are utterly delicious.

Prep Time15

Total Time15

Course: Snack

Cuisine: American, British, International

Keyword: easy peanut butter protein balls, no bake peanut butter balls, no bake peanut butter protein balls, peanut butter balls recipe, peanut butter protein balls

Servings: balls

Calories: 72kcal

Author: Natalie

Equipment

Ingredients

¾ cup rolled oats
½ cup creamy peanut butter
2 tablespoons pure maple syrup or liquid honey
1 scoop protein powder
¼ cup ground flaxseeds
1 teaspoon Ceylon cinnamon
1 teaspoon vanilla extract

Instructions

In a large mixing bowl add honey, creamy peanut butter and vanilla extract. Mix using spatula or whisk until you get nice tick and sticky mixture.
Add in rolled oats, protein powder, cinnamon and ground flaxseeds. Mix everything together using spatula.
Using a spoon, scoop out the dough and roll between your palms to form a little bite-size ball. Repeat with remaining dough.
Place balls on a plate, serving tray or in an airtight container and refrigerate to harden.
Serve and enjoy!

Notes

These ingredients will give around 20 small balls. The recommended serving size is 2 balls.

Substitutions

You can use rolled oats or quick oats. Even oat flour for a softer texture.
You can substitute flax seeds with chia seeds or hemp seeds.
You can substitute maple syrup and use honey. Make sure honey is in liquid form.
You can substitute cinnamon with Gingerbread Spice or Pumpkin Spice.
You can use any protein powder here.

FOR GLUTEN-FREE: Use certified gluten-free oats.
FOR VEGAN: Use vegan protein powder.

Keep protein balls in air-tight food container in the refrigerator for up to 7 days.
To freeze: Place the balls in a zip-lock bag. Keep in the freezer for up to 3 months. Thaw for 5 minutes on the room temperature before using.

Please see "Recipe tips" for more information about the recipe.

As a measure, I used a US cup (240ml).

Nutrition

More recipes to try

This post is originally published in May 2020. It's updated with new information and republished in March 2022. The recipe stayed the same.

Foods You Need To Stop Buying At The Grocery Store

May 12, 2020 by Natalie 30 Comments

Our immune system needs proper nutrition, now more than ever. There are some temptations on store shelves that will wreak havoc on your immunity. Here are the foods you need to stop buying at the grocery store right now to keep your immunity strong and healthy.

Global pandemic definitely changed the way we shop for groceries. Nothing is quite the same as it was before. Shopping is clearly more stressful right now for all of us. We need to plan more, make an extra effort in organizing everything from stocking our pantry to actually going to the grocery store.

And then there are all sorts of other worries and questions: If I'm going to the store, will I find items I need on stock? Do I need to wear a mask and gloves when I go shopping? Or if I'm ordering groceries online, will I find the delivery spot?

Honestly, it's brain exhausting and easy to lose sight of yet another important question. And that is: What are the proper foods I should be buying right now? And what foods definitely shouldn't be in my shopping cart?

In these challenging times, it's easy to lose focus on our health. We tend to look for comfort foods to help us get through. And that is precisely what we shouldn't be doing. In fact, proper nutrition is what our immune system needs right now.

To help you navigate through store aisles and encourage you to make the right food choices, here is the list of foods you need to stop buying at the grocery store during the pandemic.

1. Items you don't need

This may seem like an obvious thing, but honestly, how many times did you find yourself buying foods you don't really need, or you don't know how to prepare. Maybe you felt the need to stock up on some food items just because you were scared. That kind of behavior is completely normal during uncertain times.

When you shop for food, think only about the food you really need. Skip the foods you are unfamiliar with, or you don't have a clear vision of how to prepare it. Keep your shopping list simple, and cook foods you know to avoid unnecessary stress.

Also, keep reminding yourself that everything will be ok and try to calm down. You don't need to worry about the food supply, so don't stock up on things you don't really need right now. If something isn't available in the stores now, it will become available soon. Breath out the negative thoughts and suppress the panic mode.

TIPS:

- Make a meal plan and prepare a shopping list in advance.
- Buy only things on your shopping list and just 1 to 2 weeks worth of groceries at a time. Remember: buying more than you need may lead to food waste. Not to mention you'll waste your money too.
- Foods are best used FRESH.
- If you need to calm your mind, you can stock on some food items. But don't go overboard. Avoid panic buying.

You may want to read this:

How to Start Meal Planning in 3 Simple Steps

2. Comfort foods

We don't always eat just to satisfy physical hunger. We sometimes turn to food for comfort and stress relief. And when we do, we usually reach for junk food, sweets, and other comforting but unhealthy foods. This is a normal reaction. It's called emotional eating. It's when we use food to make ourselves feel better - we fill emotional needs, rather than our stomach.

And while comfort foods may sound tempting, these foods are precisely what we DON'T NEED right now. Comfort food is usually high in sodium, packed with refined carbs and added sugars, processed oils, and refined grains. These foods harm our physical health. But it may hurt our mental health too. After overeating, our emotional problems will remain, and in addition, we will feel enormous guilt.

So, the worst thing you can do right now is stock up with frozen pizza, white bread, and pasta, sugary breakfast cereals, processed meats (like sausages, hot dogs, and deli meats), microwave meals or ready meals. Not to mention sweet treats like candies, cakes, biscuits, and cookies.

All these foods shouldn't be a part of your healthy diet anyway. But in a normal situation, I would say: eat everything in moderation. One or two store-bought cookies occasionally won't wreck your health. But with being locked in the house, with gyms closed, and with restrictions on being outdoors, the calories can quickly add up. And our mental health is already at high risk as it is.

TIPS:

- Stick to the FRESH PRODUCE, fresh fruits, and veggies that are now in season.
- Make homemade pizza using whole grain flour.
- Bake wholegrain bread.
- Make cookies at home using healthy ingredients, and enjoy them in moderation.

You may find this interesting:

Seasonal Produce Guide: Eat healthy throughout all season

Healthy comfort foods to try:

3. Sugary foods

Sugar is the worst enemy of our immunity. And without a healthy immune system, we are more prone to illness and disease. Refined sugars, like table sugar and high-fructose corn syrup, are the worst. They cause high blood sugar, which produces molecules that interfere with the body's natural ability to fight infections. (1)

Additionally, viruses and "bad" bacteria love to thrive on sugar. Cutting out sugar helps create an environment in the body in which disease cannot exist. Furthermore, too much sugar can lead to obesity, insulin resistance, and inflammation. Inflammation does havoc to our immunity too.

So, the worst thing you can do right now is to eat foods high in sugar (like store-bought cakes, cookies, biscuits) and drink sugary drinks (soda drinks, and fruit juices made from concentrate). Even those foods labeled as zero sugar and low sugar.

We need our immunity strong and healthy, now more than ever. So if you want to straighten your immunity, limit your daily sugar intake. That doesn't mean you need to avoid all sugars. Natural sugars like those found in fruits are processed in our bodies completely different from added refined sugars found in store-bought foods. Plus, fruits are loaded with antioxidants and vitamins. And that is precisely what you need to consume now to boost immunity.

TIPS:

- Replace sugary drinks with plain water, sparkling water, or herbal teas. Adding a slice of lemon to glass will provide a burst of flavor. Adding a teaspoon of honey to your drinks is perfectly ok.
- Skip store-bought sweets and treats. Make homemade desserts and treats using healthier sugar options like maple syrup, honey, dates, stevia, monk fruit.
- Make your own homemade granola for perfect healthy breakfast.
- Swap your morning cereal for a bowl of porridge or overnight oats.
- Skip store-bough fruit flavored yogurts. Stick to plain probiotic ones.
- Skip ketchup, salad dressings, and pasta sauces. These foods are usually high in sugars.
- Make your own sweet snacks, like energy balls and candied nuts.
- Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips

You may be interested to read this:

Try these healthy snacks:

---

We all should strive for better health, especially now – meaning we should prioritize healthy foods every day. Our immunity is counting on us to make the right food choices. And even if we find grocery shopping a bit stressful right now, we can't let that overwhelm us. Keep your head calm and shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

Do you find grocery shopping challenging these days? How do you cope with emotional eating and cravings for comfort foods? What are your favorite immune-boosting foods? Let me know in the comments below.

Xoxo, Natalie

Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

Lemon Oatmeal Muffins

May 7, 2020 by Natalie 119 Comments

Dense and beautifully flavored, these Lemon Oatmeal Muffins are the real treat perfect for Mother's Day. Filled with lemon and SUPERFOODS - oats and chia seeds, these lemon muffins are equally enjoyable and HEALTHY. Plus, they are easy to make with few simple pantry ingredients and completely refined sugar-free. So good!

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This Mother's Day will be somewhat different for many of us. While we used to celebrate this day by showering our mothers with gifts, flowers, and preparing brunches, this year, we all will have to adapt and settle with slightly different parties.

No visiting, no breakfast or brunches with our moms. Yes, that's indeed a sad thought. BUT that doesn't mean we can't make special treats and bring to our mothers. Or that WE as mothers don't deserve some sweet treats, right? So baking is on, party people!

I was hoping to bring my mom to visit us this Mother's Day, to show her London, take her places. Make her Lemon Raspberry Cake or Lemon Blueberry Loaf. But obviously, that isn't going to happen. Again, sad. But on the other hand, I'm quite happy that both of my parents are well and went trough this pandemic safe. So no room for sadness. Far away but close to my heart, always. I know I will see her soon.

Since my mother loves lemon flavored desserts, I'm a big fan too; I decided to dedicate these lemon muffins to her. And to myself. If you choose to make these muffins for your mother, or your family, I'm sure they all be happy as a clam.

These Lemon Oatmeal Muffins are dense and beautifully flavored. They are mildly sweet, filled with heart-healthy OATS and superfood CHIA SEEDS. Such a delicious healthy treat that is super easy to make too. Ideal gift to shower our mothers. But also a perfect delight for the whole family to enjoy this Spring. Especially kids.

Lemon Oatmeal Muffins ingredients

These muffins call only for basic pantry ingredients.

Fresh LEMON is definitely a star in this recipe. Lemons are now in season and bursting with flavor. Lemon gave such a lovely refreshing taste and wonderful scent to these muffins. I used both lemon juice and lemon zest here. When making lemon flavored desserts like these lemon muffins, I always use organic un-waxed lemons. If you can't get un-waxed lemons, than you can use store-bought organic lemon zest and use it in this recipe.

You will also need:

OAT FLOUR: (or oats to make oat flour) Oats/oat flour is great for baking. It's a wholegrain, meaning an excellent source of fiber, especially beta-glucan that is known for its power to lower cholesterol and therefore keep your heart healthy (1). Also, oats are high in vitamins, minerals, and powerful antioxidants, as well as proteins. They are nutritious and so versatile. You can find instructions how to make oat flour out of simple oats in a recipe card below.
HONEY: I love honey. It gives mild sweetness, without adding to much sugary calories. Honey is considered a healthier sugar alternative and I use it a lot in baking. You are welcome to use maple syrup here if you like.
COCONUT OIL: Coconut oil is great in muffin and baking in general. It gives great texture and don't overburden the muffin with unhealthy fatty calories. Coconut oil is called a superfood for a good reason. The unique combination of fatty acids in coconut oil is showed to have positive effects on our health, including fat loss, improving heart health, and boosting up our brain functions. I always use extra virgin coconut oil. Altho is very coconutty, it doesn't leave any coconut taste in baked muffins.
MILK: I used oat milk in this recipe because oat milk is naturally creamy and sweet, plus it has so many benefits too. You are welcome to use any milk you like and prefer.

To enhance these lemon muffins with some more superfood powers, I also added CHIA SEEDS. They are tiny seeds, but oh-so-powerful, full of essential nutrients. They are an excellent source of fiber, omega-3 fatty acids, and proteins. Health benefits of chia seeds are numerous and quite impressive.

Other pantry ingredients you’ll need:

Eggs - I used free-range, pasture-raised.
Salt - I like to use Himalayan salt.
Vanilla extract
Baking soda

How to make Lemon Oatmeal Muffins

Making these lemon beauties are no brainer really, super easy. As for equipment, you'll need measuring cups, mixing bowl, whisk and spatula. + Muffin tin and some paper muffin liners.

Start with preparing and measuring all ingredients using measuring cups.
Preheat oven to 350 F (177C). Spray a 6-count muffin pan with nonstick spray or use muffin liners.
Melt coconut oil and let it cool for few minutes on room temperature.
Whisk the flour, baking soda, and salt together in a bowl until combined.
In a separate large bowl whisk the eggs with coconut oil, honey and vanilla extract. Mix everything with whisk until you get nice sticky mixture. Add in milk, lemon juice and lemon zest. Mix again until combined.
Add dry ingredients to wet ingredients. Stir a few times using a spatula. Add in chia seeds. Fold everything together gently just until combined.
Spoon the batter into liners, filling them all the way to the top. Light sprinkle with coconut sugar and lemon zest if desired.
Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Allow the muffins to cool for 5 minutes in the muffin pan, then transfer to a wire rack to continue cooling.
Makes 6-9 muffins that serves 3 people.

Substitutions

TO MAKE OAT FLOUR: You can use quick oats or rolled oats. Put the oats in a food processor or high speed blender. Blend until the oats become a fine powder. This will only take a few seconds in a high speed blender, and a little bit longer in a food processor. For 1 ¾ cups oat flour you will need around 2 cups oats.
You can swap oat milk for almond milk, organic soy milk or cashew milk. Cow's milk works fine here too. Coconut milk won't work well here.
In order to get all the health benefits from coconut oil, make sure to choose organic, virgin coconut oil rather than refined versions. You can substitute coconut oil with ghee or grass-fed butter.
FOR GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing

Keep covered in air-tight food container in the refrigerator for up to 7 days.
HOW TO FREEZE: Place muffins in a zip-lock bag. Keep in the freezer for up to 3 months. Allow to thaw overnight in the refrigerator, then bring to room temperature or warm up in the microwave if desired. Be careful not to overheat them.

Recipe for Lemon Muffins with oats and chia seeds

These lemon muffins are incredible. Mildly sweet, bursting with lemon flavor. So simple to make and yet so satisfying and delicious. I'm sure these healthy lemon muffins will be a winner at any dessert table. They are great for any celebration, or any day really. I know I’ll be making these Lemon Oatmeal Muffins again for Mother's Day and troughout all Spring and Summer.

Enjoy!

Recipe

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4.95 from 151 votes

Lemon Oatmeal Muffin recipe

Dense and beautifully flavored, these Lemon Oatmeal Muffins are the perfect treat for the whole family. Filled with lemon and SUPERFOODS - oats and chia seeds, these lemon muffins are equally enjoyable and HEALTHY. Plus, they are easy to make with few pantry ingredients, refined sugar-free and gluten-free.

Prep Time5

Cook Time20

Total Time25

Course: Breakfast, Brunch, Dessert

Cuisine: American, British, International

Keyword: lemon muffins, lemon muffins recipe, lemon oatmeal muffins

Servings: muffins

Calories: 429kcal

Author: Natalie

Equipment

Ingredients

1 ¾ cup oat flour
½ teaspoon baking soda
Pinch of salt
2 medium eggs at room temperature
½ cup honey or maple syrup
½ cup coconut oil melted and cooled
¼ cup milk
1 teaspoon vanilla extract
2 tablespoons lemon juice
Zest of 1 lemon
2 tablespoon chia seeds

Instructions

Prepare and measure all ingredients using measuring cups.
Preheat oven to 350 F (177C).
Spray a 6-cups muffin pan with nonstick spray or use muffin liners. Set aside.
Whisk 1 ¾ cup oat flour, ½ teaspoon baking soda, and pinch of salt together in a mixing bowl until combined.
In a separate large mixing bowl whisk 2 eggs with ½ cup coconut oil, ½ cup honey and 1 teaspoon vanilla extract. Mix everything with whisk until you get nice sticky mixture. Add in ¼ cup milk, 2 tablespoons lemon juice and lemon zest. Mix again until combined.
Add dry ingredients to wet ingredients. Stir a few times using a spatula. Add in 2 tablespoon chia seeds. Fold everything together gently just until combined.
Spoon the batter into muffin liners, filling them all the way to the top. Light sprinkle with coconut sugar and lemon zest if desired.
Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Allow the muffins to cool for 5 minutes in the muffin pan, then transfer to a cooling rack to continue cooling.
Serve and enjoy!

Notes

Makes 6-9 muffins that serves 3 people.

TO MAKE OAT FLOUR: You can use quick oats or rolled oats. Put the oats in a food processor or high speed blender. Blend until the oats become a fine powder. This will only take a few seconds in a high speed blender, and a little bit longer in a food processor. For 1 ¾ cups oat flour you will need around 2 cups oats.

Substitutions: You can swap oat milk for almond milk, organic soy milk or cashew milk. Cow’s milk works fine here too. Coconut milk won’t work well here. Use organic, virgin coconut oil rather than refined versions. You can substitute coconut oil with ghee or grass-fed butter.

FOR GLUTEN-FREE: Use certified gluten-free oats.

Keep covered in air-tight food container in the refrigerator for up to 7 days.

Nutritional Disclaimer

Nutrition

More muffin recipes

Carrot Cake Pancakes

April 7, 2020 by Natalie 105 Comments

Sweet, fluffy, and loaded with aromatic spices, these Carrot Cake Pancakes are perfect breakfast treat. Packed with heart-healthy, immune-boosting CARROTS and OATS, these pancakes are HEALTHY and nutritious. Also, they are refined sugar-free and made with simple pantry ingredients - easy and incredibly delicious!

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Easter is just a few days away. It's time to get all carroty and cakey. Although this Easter will definitely be somewhat different, we are not planning on canceling ANY celebration. No way! I've been looking forward to that ham and Carrot Cake all year long. We only gonna miss our friends and family visiting us, but hey! We are all in the same boat, right!? I'm comforting myself that this eventually will pass.

This weekend hubby helped me design and plan our Easter menu. As usual, besides all-glorious ham, I'll be making some family favorite desserts and treats. Like Carrot Cake Balls. Also, he mentioned Carrot Cake Muffins for Easter brunch, but I suggested these carroty pancakes instead.

If you're looking for an easy breakfast/brunch treat that will satisfy your sweet cravings than this Carrot Cake Pancakes ARE the answer. These pancakes are sweet, fluffy, filled with wonderful aromatic spices - ginger, cinnamon, and nutmeg. Utterly delicious, NUTRITIOUS and without empty calories.

One of the things I love most about these pancakes is the fact that they can be made in just 15 minutes with only a few pantry ingredients, blender, and pancake pan. How easy is THAT!? And just look at them. How DELICIOUS they look? I tell you, these beauties will surely delight you. And the Maple Cream Cheese glaze (which is totally optional BUT highly recommended) makes these Carrot Cake Pancakes complete. Indulging, irresistible, and just excellent addition to your Easter table.

Carrot Cake Pancakes ingredients

All ingredients in this recipe contribute to our health in some way, so this carroty treat is far from empty sweet calories. To make these delicious Carrot Cake Pancakes you’ll need:

OAT FLOUR: Healthy and filling, oats are stapled food in my pantry. It's one of my favorite grain. They are a great choice for breakfast since they are an excellent source of fiber, especially beta-glucan that is known for its power to lower cholesterol and keep your heart healthy (1). Also, oats are high in vitamins, minerals, and some powerful antioxidants. + Proteins. YES, proteins!! They are nutritious and so versatile. To make oat flour simple grind oats in a blender or food processor. You can use rolled or quick oats to make oat flour.
MILK: I used oat milk in this recipe because oat milk is naturally creamy and sweet, plus it has so many benefits too. Oat milk is a popular dairy-free milk substitute. Naturally, oat milk isn't as nutritious as whole oats, that's why it's often enriched with nutrients - including calcium, potassium, iron, and vitamins A and D. But oat milk is unique because it's free of many of the allergens found in other types of milk. Plus, the same as whole oats, it contains beta-glucans - a soluble fiber that may offer heart health benefits (2).
SWEETENER: I suggest using raw honey. Raw honey is unrefined sweetener with many health benefits. It will give pancakes subtle sweetness yet won't overload them with much sugary calories. Marple syrup is another great choice. It is also considered non-refined sugar, meaning much healthier option.

The star of these breakfast pancakes are CARROTS, sweet, delicious and loaded with nutrients and benefits. Carrots are a high in carotenoids (beta-carotene) - powerful antioxidants that protects or cells from damage, and excellent source of soluble fiber pectin that is great for weight loss (3). Carrots are also good source of several essential vitamins and minerals, like vitamin C and vitamins A (from beta carotene) both important for strong immunity and fighting inflammation (colds and flu), biotin, potassium, and B6 (4).

To enhance these pancakes with flavor and some more NUTRIENTS, I also added:

CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (5, 6) Cinnamon gave these banana pancakes a truly wonderful flavor.
GINGER + NUTMEG: Together with cinnamon, this is one powerful flavor combo. I used fresh grated ginger here. Fresh ginger will give much more flavor and add some benefits too. But powdered version will work well too.
HEMP SEEDS: Hemp seeds are loaded with healthy fats. They are exceptionally rich in two essential fatty acids, omega-6 and omega-3 but also a great source of high-quality proteins. (7) Hemps seeds enriched these pancakes with nutrients and made it more filling and super healthy.

Other pantry ingredients you’ll need:

Egg
Coconut oil
Vanilla extract
Salt
Baking powder
Baking soda

How to make Carrot Cake Pancakes

Prepare and measure all ingredients using measuring cups. Peel and grate carrots and squeeze out excess juice. Peel and grate ginger root.
Place 1 medium egg, ¾ cup oat milk, 2 tablespoon coconut oil, 1 tablespoon honey or maple syrup and 1 teaspoon vanilla extract in a blender. Blend for a few seconds just until ingredients combine.
Add in 1 ⅓ cup oat flour, 1 ½ teaspoon cinnamon, 1 teaspoon grated fresh ginger, ¼ teaspoon nutmeg, 1 teaspoon baking powder, ½ teaspoon baking soda, and pinch of salt. Blend on high until the batter is smooth (about 1-2 minutes).
Mix in ½ cup shredded carrot and ¼ cup hemp seeds using spatula.
Heat a skillet or pancake pan over medium heat and coat with coconut oil cooking spray or melted coconut oil using the brush.
For each pancake, drop ¼ cup of batter into the pan. Cook 2-3 minutes, until pancake is lightly browned.
Flip the pancake carefully with flexible silicone spatula and cook another 2-3 minutes. Transfer to a plate.
Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
Repeat the process with the remaining batter.
Serve pancakes immediately, topped with Maple Cream Cheese drizzle, maple syrup, goji berries, shredded carrots, cacao nibs or dark chocolate chips.
Makes 6 pancakes that serves 2-3 people.

Substitutions

TO MAKE OAT FLOUR: You can use quick oats or rolled oats. Put the oats in a food processor or high speed blender. Blend until the oats become a fine powder. This will only take a few seconds in a high speed blender, and a little bit longer in a food processor.
You can swap oat milk for almond milk or organic soy milk. Cow's milk works fine here too.
Coconut milk won't work well here.
Make sure to choose organic virgin coconut oil rather than refined versions.
You can substitute coconut oil with avocado oil.
Substitute hemp seeds with flax seeds (for more Omega-3's) or chia seeds (for more fibers).
You can use raw honey or maple syrup.
MAKE IT VEGAN: Swap egg with flax or chia egg. Use non-dairy milk.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for serving

Top Carrot Cake Pancakes with NUTS: chopped walnuts, almonds, pecans.
Top with Maple Cream Cheese drizzle.
Sprinkle with: goji berries, bee pollen, cacao nibs or dark chocolate chips.
You can be creative here and choose any other toppings you like.

Tips for storing

Keep covered in the refrigerator for up to 4 days.
HOW TO FREEZE: : Take your cooked and cooled pancakes and place each pancake individually in wax paper bags or stack between wax paper. Store wrapped pancakes in a large freezer zip-lock bag. Keep in the freezer for up to 3 months. Thaw on room temperature.
Pancakes can be warmed in the microwave. Be careful not to overheat them.

Carrot Cake Pancakes with Maple Cream Cheese Frosting

I love these carroty pancakes because they taste just like Easter morning. Just like the SPRING! Plus, they are so incredibly healthy, altho they look pretty indulging. These beauties are:

Made with all natural, WHOLESOME ingredients.
Fluffy and full of beautiful aromatic spices.
Easy to make in just 15 minutes.
Needs a few pantry ingredients.
Refined sugar-free.
Low-calorie and rich in nutrients - quality fibers, plant-based proteins.
Packed with heart-healthy fats, fibers and antioxidants.
Perfect quick & HEALTHY breakfast, kids school snack, brunch or afternoon dessert.
Great for weight loss.
Delicious and satisfying, 100% guilt-free!

Seriously I can’t wait until Easter to make them again. Do yourself a favor and make these soon.

Enjoy!

Recipe

Carrot Cake Pancakes topped with Maple Cream Cheese drizzle

Print Recipe

4.99 from 83 votes

Carrot Cake Pancakes recipe

Sweet, fluffy, and loaded with aromatic spices, these Carrot Cake Pancakes are perfect breakfast treat. They are refined sugar-free and made with simple pantry ingredients - easy and incredibly delicious!

Prep Time5

Cook Time15

Total Time20

Course: Breakfast, Brunch

Cuisine: American, British, International

Keyword: breakfast pancakes, carrot cake pancakes, pancakes with cream cheese frosting

Servings: pancakes

Calories: 242kcal

Author: Natalie

Ingredients

1 ⅓ cup oat flour
1 medium egg
¾ cup oat milk
2 tablespoon coconut oil melted and cooled
1 tablespoon honey or maple syrup
½ cup shredded carrot
¼ cup hemp seeds
1 teaspoon vanilla extract
1 ½ teaspoon Ceylon cinnamon
1 teaspoon ginger freshly grated
¼ teaspoon nutmeg
1 teaspoon baking powder
½ teaspoon baking soda
Pinch of salt

For Maple Cream Cheese drizzle

2 tablespoon cream cheese
2 tablespoon yogurt
1 tablespoon honey or maple syrup
½ teaspoon vanilla extract

Instructions

Peel and grate carrots and squeeze out excess juice.
Peel and grate ginger root.
Place 1 medium egg, ¾ cup oat milk, 2 tablespoon coconut oil, 1 tablespoon honey or maple syrup and 1 teaspoon vanilla extract in a blender. Blend for a few seconds just until ingredients combine.
Add in 1 ⅓ cup oat flour, 1 ½ teaspoon cinnamon, 1 teaspoon grated fresh ginger, ¼ teaspoon nutmeg, 1 teaspoon baking powder, ½ teaspoon baking soda, and pinch of salt. Blend on high until the batter is smooth (about 1-2 minutes).
Mix in ½ cup shredded carrot and ¼ cup hemp seeds using spatula.
Heat a skillet or pancake pan over medium heat and coat with coconut oil cooking spray or melted coconut oil using the brush.
For each pancake, drop ¼ cup of batter into the pan. Cook 2-3 minutes, until pancake is lightly browned.
Flip the pancake carefully with flexible silicone spatula and cook another 2-3 minutes. Transfer to a plate.
Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
Repeat the process with the remaining batter.
Serve pancakes immediately, topped with Maple Cream Cheese drizzle, goji berries and shredded carrots.

For Maple Cream Cheese drizzle

In a small bowl mix all ingredients until well combined.

Notes

Makes 6 pancakes that serves 2-3 people.

Substitutions
You can use quick oats or rolled oats to make oat flour: Put the oats in a food processor or high speed blender. Blend until the oats become a fine powder. This will only take a few seconds in a high speed blender, and a little bit longer in a food processor.
You can swap oat milk for almond milk or organic soy milk. Cow’s milk works fine here too.
Coconut milk won’t work well here.
You can substitute coconut oil with avocado oil.
Substitute hemp seeds with flax seeds (for more Omega-3’s) or chia seeds (for more fibers).
You can use raw honey or maple syrup.
MAKE IT VEGAN: Swap egg with flax or chia egg. Use non-dairy milk.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing
Keep covered in the refrigerator for up to 4 days.

As a measure, I used US cup (240ml).

The nutritional values are calculated and given without Maple Cream Cheese Drizzle.

Disclaimer: The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

Nutrition

More pancake recipes

If you’ve tried this Carrot Cake Pancakes recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

15 Healthy Peanut Butter Recipes

February 28, 2020 by Natalie 23 Comments

If you're a fan of peanut butter, then get ready to fall in love with these peanut butter recipes. From mouthwatering blondies to creamy smoothies, here are 15 Healthy Peanut Butter Recipes you need to try.

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Peanut butter.... It's a staple in my cupboard. I loved it in my sandwich for lunch every day when I was a kid. I still do. It's a universally good spread. But it's more than just a snack.

These 15 healthy peanut butter recipes will take your love for this classic spread to a whole new level. There's so much more you can make with peanut butter than just PB&J sandwiches, you know.

From mouthwatering blondies to creamy smoothies, here are my TOP peanut butter recipes that you need to try ASAP.

All these peanut butter recipes are made with wholesome ingredients, no-fuss, and easy to make. Sweet, satisfying, and totally guilt-free made without REFINED SUGARS.

#1 Peanut Butter Oatmeal Pancakes

Deliciously nutty and sweet, Peanut Butter Oatmeal Pancakes are perfect quick breakfast that your family will love. These oatmeal pancakes are made with WHOLESOME ingredients and WITHOUT ADDED SUGARS, packed with nutrients and incredible flavor. So delicious and super easy to make!

#2 Chocolate Peanut Butter Chia Pudding

Rich, chocolaty and just amazing, Chocolate Peanut Butter Chia Pudding is one HEALTHY superfood-filled breakfast. This easy to make chia pudding is filled with powerful antioxidants and wonderful flavors, very nutritious and so good.

#3 Chocolate Peanut Butter Banana Oatmeal Bars

These delicious No Bake Chocolate Peanut Butter Banana Oatmeal Bars are made with all HEALTHY stuff, vegan, refined sugar-free and gluten-free. They are packed with fibers and heart-healthy fats. A perfect midday bite, or post workout snack.

#4 No Bake Peanut Butter Balls

These 6-ingredient No Bake Peanut Butter Balls a perfect snack! Packed with protein, fibers, and SUPERFOODS, as well as with nuttiness and sweetness, these energy balls provide optimal nutrition while satisfying your sweet tooth cravings.

#5 Peanut Butter Chocolate Chip Blondies

Dense, chewy, and incredibly delicious, these flourless Peanut Butter Chocolate Chip Blondies are a perfect sweet treat. Made with only a few pantry ingredients and without refined sugars, this peanut-buttery dessert is decadent but totally guilt-free. Absolutely addictive!

#6 Mini Peanut Butter Banana Muffins

Mini Peanut Butter Banana Muffins are not only adorable but absolutely delicious. Soft textured, beautifully flavored and loaded with chocolate chips, these tiny beauties are the perfect snack.

#7 Peanut Butter Oatmeal Cookies

Chewy Peanut Butter Oatmeal Cookies are perfect HEALTHY treat to enjoy. These cookies are loaded with nutty peanut butter flavor and dark chocolate chunks. Easy to make, refined sugar-free and ALL NATURAL, these cookies make a perfect kids snack.

#8 Chocolate Peanut Butter Smoothie

Thick and creamy Chocolate Peanut Butter Smoothie is perfect nutritious breakfast or afternoon treat. This protein-packed smoothie is completely ADDED SUGAR-FREE, made with all natural wholesome ingredients and loaded with powerful SUPERFOODS. It’s both satisfying and decadent – sweet and absolutely delicious!

#9 Strawberry Peanut Butter Smoothie

Sweet and deliciously creamy, Strawberry Peanut Butter Smoothie is perfect on-to-go breakfast for busy weekday mornings! It’s loaded with nutrients and FRESH strawberry flavor. Refined sugar-free, ALL NATURAL and very filling – super HEALTHY and so tasty.

#10 Peanut Butter Energy Balls

Nutty and sweet, No-Bake Peanut Butter Energy Balls are the simple snack that is both satisfying and good for your health. These energy bites are made with ALL NATURAL real ingredients, loaded with powerful superfoods and nutrients. Perfect kids lunchbox snack or energizing post-workout meal.

#11 Peanut Butter Yogurt Parfait

These Peanut Butter Greek Yogurt Parfait cups made with creamy peanut butter and homemade honey granola, topped with FRESH fruits and superfoods are perfect summertime breakfast. Decadent, yet HEALTHY. Refined sugar-free and super delicious!

#12 Peanut Butter Overnight Oats

Energizing and delicious Peanut Butter Overnight Oats, are one amazing breakfast. These oats are loaded with fibers and proteins, as well as with some powerful antioxidants. It’s super nutritious and satisfying meal that is perfect for busy mornings.

#13 Apple Peanut Butter Banana Smoothie

Creamy Apple Peanut Butter Banana Smoothie is the perfect HEALTHY breakfast. It’s loaded with nutty peanut flavor and many nutrients. This all natural, refined and added sugar-free smoothie will boost your energy level and mood in no time. Perfectly yummy and satisfying!

#14 Chocolate Peanut Butter Banana Roll-Ups

These Chocolate Peanut Butter Banana Roll-Ups are perfect HEALTHY breakfast or school snack… or anytime gulit-free sweet treat actually! Sweet crepe is filled with smooth peanut butter and then rolled over the banana + drizzled with dark chocolate which makes this deliciousness absolutely irresistible.

#15 Chocolate Peanut Butter Crunch Bars

Rich, chocolaty and scrumptious, these SUPERFOODS infused Chocolate Peanut Butter Crunch Bars are one amazingly HEALTHY decadent snack. Every bite is loaded with nutrients and powerful antioxidants, as well with some incredible flavors.

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If you’ve tried any of these Healthy Peanut Butter recipes or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Chickpea Avocado Toast

February 6, 2020 by Natalie 57 Comments

This Chickpea Avocado Toast is a super simple yet very nourishing meal. It's packed with amazing flavors and nutrients, so tasty and easy to make. Great for breakfast, lunch, or as a light dinner.

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A few days ago, I posted this avocado toast on my Instagram story, and my inbox went crazy with messages from people curious to know how to make this delicious beauty. It's been a long time since I shared some savory recipes on my blog, so I thought it was a great time to maybe change things a bit and post something somewhat different than Chocolate Avocado Smoothie or Blueberry Banana Pancake.

I love this avocado toast for many reasons. The first and most obvious reason is because of the AVOCADO. I totally love it, and this is one of my favorite ways to eat it - smashed on a toast. The second reason is TURMERIC. This spice is stapled in my cooking. Turmeric makes every meal so bright and enhances it not only with flavor but with so many benefits as well.

CHICKPEAS would be the third reason. Like avocado, it has some amazing nutrient superpowers that are hard to ignore. Plus, it's incredibly tasty. Nutty with some sweetness.

All these ingredients play a starring role in this Chickpea Avocado Toast. It is incredibly tasty, HEALTHY, and super easy to make.

Turmeric Roasted Chickpea with Avocado Toast

Ingredients used

To make this amazing avocado toast, you will only need a few ingredients.

AVOCADO: Avocado is AMAZING - packed with nutrients and all the good quality calories. It's loaded with healthy fats - monounsaturated fatty acids, aka omega-3s that are heart-healthy and anti-inflammatory. Avocado is also rich in magnesium, potassium, and fiber, as well in many essential vitamins - like those "B Group vitamins". Make sure you use ripe avocado here to give the desired creaminess.
CHICKPEAS: Chickpeas, or garbanzo beans, are a type of legume. They have such a fantastic taste, nutty and somewhat sweet, but a nutritional profile as well. Chickpeas are packed with fibers and proteins. This combination will make you full for a long time and keep your appetite under control - That's why chickpeas are an excellent option when you're looking for a light but complete meal.
TURMERIC: Bright yellow and so delicious, turmeric may be the most potent spice in existence. Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties. (1) Antioxidants are compounds that fight cell damage, protecting our bodies from oxidative stress. They are essential for our immunity too.

Other ingredients you'll need:

Extra virgin olive oil
Black Pepper
Salt
Sourdough bread

How to make Chickpea Avocado Toast

Drain and rinse 1 can of chickpeas. Pat them dry with pepper kitchen towels. Set aside.
Warm a skillet over high heat and add 1 tablespoon of extra virgin olive oil to the pan.
Toss in chickpeas and cook on medium heat for 3 to 4 minutes, continually stirring with a wooden spoon. Add in 1 teaspoon turmeric and stir until chickpeas are coated with turmeric.
Keep cooking for a few more minutes until chickpeas are nicely toasted around the edges. Remove from the heath.
Add a few drops of lemon juice and sprinkle with salt. Shake the chickpeas to distribute. Set aside.
Toast the bread in a toaster.
In a small bowl, mash 1 avocado with the fork. Season with salt a dash of pepper to taste.
To assemble: Spread mashed avocado on toasted bread. Top it with roasted chickpeas. Sprinkle with pink peppercorns, and parsley, and drizzle everything with EV olive oil or flaxseed oil.

Tips for storing

Store the leftover chickpeas in an air-tight container and keep in a cool place for up to 5 days.

I'm pretty sure you will love this avocado toast, the same as I do. Besides being incredibly delicious, it's so good for our health too. This simple meal is loaded with fibers, proteins, and healthy fats. All the nutrients our body needs in one meal.

Plus, this avocado toast is so easy to make and assemble. It's a must-try and to-make over and over again.

Enjoy!

Recipe

Print Recipe

4.89 from 80 votes

Chickpea Avocado Toast recipe

Turmeric Chickpea Avocado Toast is a super simple yet very nourishing meal. It's packed with amazing flavors and nutrients, so tasty and easy to make. This healthy avocado toast is great for breakfast, lunch, or as a light dinner. Vegan. Gluten-free.

Cook Time10

Total Time10

Course: Breakfast, Dinner, Lunch

Cuisine: American, International

Keyword: avocado toast, avocado toast with pan roasted chickpeas, chickpea avocado toast, turmeric chickpea avocado toast

Servings: servings

Calories: 507kcal

Author: Natalie

Ingredients

1 can chickpeas, in water(16 oz., 400g)
1 tablespoon extra virgin olive oil plus more to drizzle
1 teaspoon turmeric powder
1 avocado
2 slices bread I used sourdough
Sal and pepper to taste
Lemon juice
Red peppercorns to sprinkle

Instructions

Drain and rinse 1 can chickpeas. Pat them dry with pepper kitchen towels. Set aside.
Warm a skillet over high heat and add 1 tablespoon extra virgin olive oil to the pan.
Toss in chickpeas and cook on medium heat for 3 to 4 minutes, continually stirring with a wooden spoon. Add in 1 teaspoon turmeric and stir until chickpeas are coated with turmeric.
Keep cooking for a few more minutes, until chickpeas are nicely toasted around the edges. Remove from the heath.
Add a few drops of lemon juice and sprinkle with salt. Shake the chickpeas to distribute. Set aside.
Toast the bread in a toaster.
In a small bowl, mash 1 avocado with the fork. Season with salt a dash of pepper to taste.
To assemble: Spread mashed avocado on toasted bread. Top it with roasted chickpeas. Sprinkle with pink peppercorns, parsley, and drizzle everything with EV olive oil or flaxseed oil.

Notes

Tips for storing
Store the leftover chickpeas in an air-tight container and keep in a cool place for up to 5 days.

MAKE IT GLUTEN-FREE: Use gluten-free brad.

As a measure, I used US cup (240ml).

Nutrition

More healthy recipes

If you're looking for more easy HEALTHY RECIPES, check these out:

20 Healthy Super Bowl Desserts

January 29, 2020 by Natalie 20 Comments

If you are hosting Super Bowl party, you'll need some sweet treats for the big game! These 20 Healthy Super Bowl Desserts are super delicious, easy to make and most importantly GUILT-FREE. Perfect for your next game day party.

Watching Super Bowl, or any other game always involves some food. Actually, a lots of it! Game day party buffet is usually packed with chicken wings, cheesy dips, and cheese balls. All these yumminess keep us in a good mood while cheering for our favorite team. But game day party foods shouldn't be just savory snacks, chips, and salsa. You need something sweet to balance things up. Right?!

I'm a HUGE lover of sweet treats while watching the game. And I bet there are many of you out there who share my love for candied bites. So today I'm sharing a collection of super delicious, easy to make and most importantly GUILT-FREE Super Bowl Desserts for your next Super Bowl game day party.

All these recipes are made with HEALTHY, all natural ingredients, without refined sugars. In one word YUMMY! + Party friendly!

Enjoy!

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#1 Peanut Butter Energy Balls

Nutty and sweet, these Peanut Butter Energy Balls are super simple snack that is both satisfying and good for your health. These little bites are loaded with wonderful peanut flavor, and made without added sugars. Great for nibbling and party!

#2 Chocolate Cinnamon Balls

Decadent, soft and fragrant, Chocolate Cinnamon Balls are perfect guilt-free treat. These little delights are loaded with bittersweet dark chocolate flavor, so delicious and yet so HEALTHY. They are easy to make and look good on a party platter!

#3 Irish Soda Bread Muffins

Beautiful rustic and light textured, these Irish Soda Bread Muffins are perfect party treat! Flecked with raisins and caraway seeds, they are perfect with a glass of beer.

#4 Cinnamon Vanilla Donuts

Cinnamon Vanilla Donuts are perfect quick treat your guest will love. These delicious donuts are covered with chocolate, perfectly flavored but 100% guilt-free. Yummy and easy to make.

#5 Peanut Butter Oatmeal Cookies

Chewy Peanut Butter Oatmeal Cookies are perfect sweet treat to enjoy. These cookies are loaded with peanuts and dark chocolate chunks. Easy to make, refined sugar-free and delicious, these cookies make a perfect game day yummy bite.

#6 Chocolate Chunk Oatmeal Cookies

Chewy and loaded with dark chocolate chunks these Chocolate Oatmeal Cookies are the perfect HEALTHY delight for your party guests to enjoy. These tasteful cookies are made with just few simple ingredients and in no time.

#7 Chocolate Peanut Butter Crunch Bars

Rich, chocolaty and delicious, these Raw Chocolate Peanut Butter Crunch Bars are one amazing snack. Every bite is loaded with rich chocolate flavor as well with superfoods.

#8 Apple Pie Energy Bites

Soft and flavorful, these Apple Pie Energy Bites are perfect HEALTHY snack packed with sweetness. These tasty little balls are ADDED-SUGAR-FREE and loaded with fragrant spices.

#9 No Bake Brownie Bites

Fudgy and rich with intense chocolaty flavor, these No Bake Brownie Bites are a decadent treat and exactly what you need when you craving a quick chocolate fix to calm your nerves. These chocolate balls are true melts in your mouth dessert that will surely delight your party guest.

#10 Hazelnut Chocolate Balls

Hazelnut Chocolate Balls are delightful little treats. These soft and sweet bliss balls are delicious hazelnut goodness that are loaded with only natural healthy stuff and waistline friendly. A sweet treat special enough for the holidays or parties.

#12 Chocolate Chip Cookie Dough Truffles

Just six ingredients, no baking required and ready in less than 20 minutes. The perfect healthier party treat!

#13 Easy Chocolate Fat Bombs

You only need five ingredients and 10 minutes prep to make the most delicious chocolate treat ever. These easy fat bombs taste incredible and are perfect for your game day party.

#14 Brownie Batter Hummus

Delicious, buttery and loaded with chocolate flavor, this Brownie Batter Hummus is perfect sweet dip.

#15 Hostess Cupcakes

Chocolate cream-filled Hostess Cupcakes are not only delicious but super cute. These would look really impressive on your party buffet table. These are MUST make if you ask me!

#16 Double Chocolate Brownies

Rich and incredibly delicious, these Double Chocolate Almond Butter Brownies are the perfect dessert. Made with all healthy ingredients and loaded with bits of dark chocolate, these yummy brownies are a pure guilt-free chocolate treat perfect for parties.

#17 No-Bake Coconut Cookies

These no bake coconut cookies are the perfect thing when you need a healthy treat in a flash. They come together super quick and are loaded with healthy ingredients.

#18 Football Fruit Tray

This is not only fun themed fruit tray but the best snack ever. A football fruit tray makes perfect sense and will make your guest cheerful and healthy.

#19 Double Chocolate Banana Donuts

Soft, sweet and absolutely irresistible, Double Chocolate Banana Donuts are one delicious guilt-free treat. These donuts are super easy to make and great party treat that guest just can't stop eating.

#20 Lemon Coconut Balls

These refreshing Lemon Coconut Balls will surely delight you. Packed with flavor and super sweet, these lemony balls will definitely brighten up your party.

Xoxo, Natalie

Let’s connect! Find me on – Facebook | Instagram | Pinterest | Twitter

Blueberry Banana Pancakes

January 23, 2020 by Natalie 81 Comments

Sweet, fluffy, and incredibly satisfying, Blueberry Banana Pancakes are a perfect family treat. They are incredibly simple to make using only a few ingredients. Loaded with heart-healthy oats and made WITHOUT ADDED SUGARS, these banana pancakes make a heavenly breakfast or brunch.

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Pancakes are the ultimate comfort food. I mean, who can resist sweet and fluffy pancakes - they everyone's favorite treat. Mornings, or noons, pancakes are a delicious way to satisfy a sweet tooth.

My family is a big fan of my Lemon Pancakes, and I love preparing Blueberry Pancake Casserole on weekends. But these Blueberry Banana Pancakes are something special. Mildly sweet and full of flavor, thick, and fluffy, they are delicious. Plus, they are so easy to make, practically effortless, therefore perfect everyday breakfast option. Plus, they are loaded with nutrients and SUPERFOODS, and made without any added sugars. Which makes these Blueberry Banana Pancakes healthy and guiltless.

Sometimes making pancakes can sound like a daunting task. But I'm here to show you that pleasing your family, while at the same time taking care of their health too, doesn't have to be a complicated task. With a few simple ingredients you can make extra HEALTHY, nutritious, and above all delicious breakfast that your whole family will love.

Blueberry Banana Ingredients

These delicious banana pancakes are super simple to make. You'll only need a few ingredients you probably have in your house already.

OATS: Hearty, healthy, and filling, oats are stapled food in my pantry. It's one of my favorite grain. They are a great choice for breakfast since they are an excellent source of fiber, especially beta-glucan that is known for its power to lower cholesterol and therefore keep your heart healthy (1). Also, oats are high in vitamins, minerals, and some powerful antioxidants. + Proteins. YES, proteins!! They are nutritious and so versatile. When making banana pancakes, I love to use quick oats because they give a more soft, fluffy texture.
BANANA: Bananas are great. They are sweet and they are packed with nutrients. Bananas are high in fiber and many essential micronutrients, including potassium, vitamin B6, vitamin C and magnesium. (2) They are also packed with antioxidants. (3) I used ripe banana. It gave pancakes sweetness so there's no need to add extra sugars. Meaning you'll eat less unnecessary sugars and calories. But if you feel like pancakes are not sweet enough for your taste, you can add some pure maple syrup or honey.
MILK: I used almond milk because it is creamy, nutty and naturally sweet. It pairs wonderfully with banana flavor. You can swap almond milk for organic soy milk or oat milk. Coconut milk won't work well here.

To enhance these banana pancakes with flavor and some more NUTRIENTS, I also added:

BLUEBERRIES: Blueberries are sweet, delicious and very nutritious. Bursting with flavor! They are low-calorie super-fruit that is incredibly healthy. Blueberries are high in fiber, vitamin C and vitamin K but also loaded with powerful antioxidants that protect our body from many diseases. (4) Actually, blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. (5) I used FRESH blueberries here. Frozen wont work well.
CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (6, 7) Cinnamon gave these banana pancakes a truly wonderful flavor.
HEMP SEEDS: Hemp seeds are loaded with healthy fats. They are exceptionally rich in two essential fatty acids, omega-6 and omega-3 but also a great source of high-quality proteins. (8) Hemps seeds enriched these pancakes with nutrients and made it more filling and super healthy.

Other pantry ingredients you’ll need:

Egg
Vanilla extract
Salt
Baking powder

How to make Blueberry Banana Pancakes

Prepare and measure all ingredients using measuring cups.
Place 1 ripe banana, 1 medium egg, ½ cup almond milk, and 1 teaspoon vanilla extract in a blender or food processor. Blend until you get a smooth mixture.
Add in 1 ½ cup oats, 2 tablespoon hemp seeds, ½ teaspoon cinnamon, ½ teaspoon baking powder, and pinch of salt. Blend on high until the batter is smooth (about 1-2 minutes).
Pour the batter into a bowl and fold in ½ cup fresh blueberries.
Heat a skillet over medium heat and coat it with cooking spray or coconut oil.
For each pancake, drop ¼ cup of batter into the pan. Cook 2-3 minutes, until pancake is lightly browned.
Flip carefully with flexible silicone spatula and cook another 2-3 minutes. Transfer to a plate.
Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
Repeat the process with the remaining batter.
Serve immediately, topped with maple syrup, bananas, and fresh blueberries.

Substitutions

You can substitute almond milk with any milk. I prefer substituting almond milk with organic GMO-free soy milk, cashew milk or oat milk. Cow's milk will work too. Coconut milk wont work well here because of the flavors.
Instead of quick oats you can use rolled oats.
You can substitute coconut oil with avocado oil.
Substitute HEMP SEEDS with flax seeds (for more Omega-3's) or chia seeds (for more fibers).
MAKE IT VEGAN: Swap egg with flax or chia egg. Use non-dairy milk.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for serving

Serve immediately or keep covered in the refrigerator for up to two days.
Top banana pancakes with FRESH FRUITS: banana slices, blueberries, strawberries, or any other high antioxidant berry fruit, or spoonful of yoghurt.
Sprinkle with: sliced almonds or any other nut, cacao nibs or dark chocolate bits. You can be creative here and choose toppings you like.

Tips for storing

Leftovers: Keep covered in the refrigerator for up to 3 days. Pancakes can be warmed in the microwave. They wont be as delicious as when they are fresh but will make a nice snack.
To freeze: Stack pancakes in between wax paper and store in a zip-lock bag. Thaw on room temperature and microwave to reheat.

Healthy Blueberry Banana Pancakes with oats

These healthy banana pancakes are beautifully flavored, loaded with SUPERFOODS and so delicious – thick, fluffy, mildly sweet and so perfect. Plus, there’s a fruity freshness from blueberries in every single bite which is like super yummy! They make perfect quick breakfast, snack, lunchbox sweet treat, or afternoon dessert. They go so well with a cup of coffee or tea but they are the best with a glass of milk.

Enjoy!

Recipe

Print Recipe

4.75 from 90 votes

Blueberry Banana Pancakes

Sweet, thick, fluffy, and incredibly satisfying, Blueberry Banana Pancakes are a delightful family treat. Made with oats and without added sugars, these banana pancakes are heart-healthy, high in fiber breakfast, done in 15 minutes!

Prep Time5

Cook Time10

Total Time15

Course: Breakfast

Cuisine: American

Keyword: blueberry banana pancakes, blueberry banana pancakes recipe, easy banana pancakes, healthy blueberry banana pancakes

Servings: people

Calories: 418kcal

Author: Natalie

Ingredients

1 ripe banana
1 medium egg
½ cup almond milk
1 ½ cup oats
2 tablespoon hemp seeds
1 teaspoon vanilla extract
½ teaspoon cinnamon
½ teaspoon baking powder
Pinch of salt

Instructions

Place 1 ripe banana, 1 medium egg, ½ cup almond milk, and 1 teaspoon vanilla extract in a blender or food processor. Blend until you get a smooth mixture.
Add in 1 ½ cup oats, 2 tablespoon hemp seeds, ½ teaspoon cinnamon, ½ teaspoon baking powder, and pinch of salt. Blend on high until the batter is smooth (about 1-2 minutes).
Pour the batter into a bowl and fold in ½ cup fresh blueberries.
Heat a skillet over medium heat and coat it with cooking spray or coconut oil.
For each pancake, drop ¼ cup of batter into the pan. Cook 2-3 minutes, until pancake is lightly browned.
Flip carefully with flexible silicone spatula and cook another 2-3 minutes. Transfer to a plate.
Make sure to coat the pan before every pancake or batch of pancakes to prevent sticking.
Repeat the process with the remaining batter.
Serve immediately, topped with maple syrup, bananas, and fresh blueberries.

Notes

Substitutions
You can substitute almond milk with any milk. I prefer substituting almond milk with organic GMO-free soy milk, cashew milk or oat milk. Cow’s milk will work too. Coconut milk wont work well here because of the flavors.
Instead of quick oats you can use rolled oats.
You can substitute coconut oil with avocado oil.
Substitute HEMP SEEDS with flax seeds (for more Omega-3's) or chia seeds (for more fibers).

MAKE IT VEGAN: Swap egg with flax or chia egg. Use non-dairy milk.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing
Leftovers: Keep covered in the refrigerator for up to 3 days. Pancakes can be warmed in the microwave. They wont be as delicious as when they are fresh but will make a nice snack.
To freeze: Stack pancakes in between wax paper and store in a zip-lock bag. Thaw on room temperature and microwave to reheat.

As a measure, I used US cup (240ml).

Nutrition

More healthy breakfast recipes

If you’ve tried this Blueberry Banana Pancakes recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Turmeric Latte

January 15, 2020 by Natalie 124 Comments

Turmeric Latte is a creamy, sweet, and delicious SUPER DRINK that will boost your health, mood, and warm you from inside out. Learn how to make this Turmeric Latte at home and reap all the benefits of turmeric.

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Turmeric is definitely number one spice in my spice cabinet. I can honestly say that I'm the biggest fan. I'm also the biggest advocate of its use. In every conversation, I urge people to incorporate this amazing spice in daily use not just because of its flavor, but because this spice has such a massive impact on our health.

Being such a HUGE fan, I'm very creative in its use. From simple Tomato Apple Soup to delicious Lemon Turmeric Balls, turmeric is a star ingredient in many of my popular sweet and savory recipes. I even use it to enhance my smoothies.

But the one thing I avoided to try for a very long time was actually Turmeric Latte. I must admit that the idea of mixing turmeric powder with a milk and making a warm drink puzzled me. I was a bit skeptical about that. But then I gave it a try .... at the Starbuck (not so proud about that)... and I actually like it. A LOT! I hurried home and recreated the recipe. After experimenting with different ingredients, ratios, and combos, I finally hit the perfect blend. Since then, I become obsessed with this powerful, delicious drink.

Yes, DELICIOUS! Turmeric Latte is frothy, smooth, and creamy. Sweet and flavorful. So drinkable. And the best part, it's super easy to make. Plus, you get to enjoy all the benefits that turmeric offers. Win!

Turmeric Latte ingredients

To make this Turmeric Latte, you will need just a few simple ingredients:

TURMERIC POWDER: Turmeric may be the most potent spice in existence. Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to strong antioxidant properties. (1) Antioxidants are compounds that fight cell damage, protecting our bodies from oxidative stress. They are essential for our immunity too. Curcumin is also helps relieve pain, and aid digestion and have potent anti-viral, anti-bacterial and anti-inflammatory properties . (2, 3) The high antioxidant and anti-bacterial content in turmeric also means it is great for helping to reduce the symptoms of cold and flu. I recommend using organic turmeric powder, if possible.
ALMOND MILK: Almond milk is creamy, nutty, and perfect for making a latte. It pairs so well with turmeric and other flavors. Also, almond milk is a low-calorie but very nutritious drink. It's loaded with heart-healthy monosaturated fats and rich in several vitamins and minerals, especially vitamin E. I used unsweetened almond milk here.
COCONUT CREAM: To be digested in our body, curcumin needs to be consumed with fats. That's why I used coconut cream here. Coconut cream is loaded with "good" saturated fats known as medium-chain triglycerides (MCTs). (3) Coconut cream gave thickness and creaminess, and paired so well with turmeric and other spices. You can substitute coconut cream with coconut oil, MCT oil or avocado oil.

Other ingredients you'll need:

CEYLON CINNAMON
GINGER POWDER
VANILLA EXTRACT
BLACK PEPPER: Unfortunately, curcumin is poorly absorbed into our bloodstream. That's why it helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000% (4). To get the most of your turmeric drink, sprinkle a pinch of black pepper on top of your latte.

To sweeten Turmeric Latte, you can use any sweetener you prefer or usually use. I like to add a teaspoon of raw honey. Marple syrup is another great choice. It will add sweetness, but because it's mild in taste, it won't overpower the frothy, silky feeling of Turmeric Milk. Date syrup wont work well here.

How to make Turmeric Latte

Prepare and measure all ingredients using measuring cups.
In a small pot, warm 1 cup almond milk, and ¼ cup coconut cream. Stir over a gentle heat using the whisk. Bring milk to boil. Simmer for 1-2 minutes to reduce the mixture a bit. Remove from the heath.
Sift in 1 teaspoon turmeric powder, ½ teaspoon Ceylon cinnamon powder and ¼ teaspoon ginger powder using a fine mesh strainer or sifter. Add ¼ teaspoon vanilla extract. Stir with the whisk until ingredients combine. Use the frother to make the froth if you like.
Pour into a mug.
Add sweetener if desired and to taste.
Sprinkle with black pepper.
Enjoy a warming cup of wellness!
Golden milk can also be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking.

Substitutions

You can substitute almond milk with any dairy-free milk. I prefer substituting almond milk with organic GMO-free soy milk or cashew milk. Hemp milk, coconut milk, rice milk or oat milk may not give desired creaminess and thickness. Cow's milk wont work well here.
Substitute coconut cream with 1 teaspoon of coconut oil, MCT oil or avocado oil.

Turmeric Latte benefits

This silky smooth deliciousness is:

Made with ALL NATURAL healthy real ingredients.
Loaded with powerful ANTIOXIDANTS that promote good health, protect cells from damage and fight off disease.
The ingredients in this golden milk have powerful anti-inflammatory, anti-viral, anti-bacterial properties.
Packed with heart-healthy fats, vitamin E, calcium and iron.
Creamy, thick and full of wonderful flavors.
Great for boosting your immunity and mood.
Vegan, gluten-free, dairy-free and soooo INCREDIBLE!

Golden milk is a delicious drink loaded with fantastic flavors. Sweet, creamy and silky smooth, this turmeric drink is not only satisfying but so HEALTHY to. It's loaded with powerful antioxidants that provide an array of health benefits. Plus, drinking a cup of turmeric milk in the morning or just before bedtime can keep cold and flu at bay.

If you're still in doubt, wether to try it or not, I assure you - you wont be sorry. It's one tasty warming drink, with beautiful color and incredible taste.

Enjoy!

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4.94 from 97 votes

Turmeric Latte (Golden Milk) recipe

This creamy Turmeric Latte is the perfect winter drink. It's sweet, delicious, and easy to make. It will boost your mood and health and warm you from inside out. Vegan, dairy-free. low-carb, gluten-free.

Prep Time5

Total Time5

Course: Drinks

Cuisine: American, International

Keyword: golden milk recipe, turmeric golden milk latte, turmeric latte, turmeric latte recipe

Servings: cup

Calories: 247kcal

Author: Natalie

Ingredients

1 cup almond milk
¼ cup coconut cream
1 teaspoon turmeric powder
½ teaspoon Ceylon cinnamon powder
¼ teaspoon ginger powder
¼ teaspoon vanilla extract
Pinch of black pepper
Sweetener if desired and to taste

Instructions

Prepare and measure all ingredients using measuring cups.
In a small pot, warm 1 cup almond milk, and ¼ cup coconut cream. Stir over a gentle heat using the whisk. Bring milk to boil. Simmer for 1-2 minutes to reduce the mixture a bit. Remove from the heath.
Sift in 1 teaspoon turmeric powder, ½ teaspoon Ceylon cinnamon powder and ¼ teaspoon ginger powder using a fine mesh strainer or sifter. Add ¼ teaspoon vanilla extract. Stir with the whisk until ingredients combine. Use the frother to make the froth if you like.
Pour into a mug.
Add sweetener if desired and to taste.
Sprinkle with black pepper.
Enjoy a warming cup of wellness!

Notes

Substitutions
You can substitute almond milk with any dairy-free milk. I prefer substituting almond milk with organic GMO-free soy milk or cashew milk. Hemp milk, coconut milk, rice milk or oat milk may not give desired creaminess and thickness. Cow's milk wont work well here.
Substitute coconut cream with 1 teaspoon of coconut oil, MCT oil or avocado oil.
Tips for storing
Golden milk can also be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking.

As a measure, I used US cup (240ml).
Disclaimer: The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

Nutrition

More turmeric recipes

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Vanilla Almond Crescent Cookies

December 17, 2019 by Natalie 50 Comments

Nutty, sweet with a touch of bitter dark chocolate, these Vanilla Almond Crescent Cookies are a perfect Holiday treat. Made with whole grains and without processed sugars, these cookies are delicious and totally guilt-free. Easy to make too!

There are a few cookies you can find every year on my Holiday tray. Chocolate Gingerbread Cookies, Honey Cinnamon Cookies and of course, crescent cookies. All these cookies are very popular with my boys and a must-make every Holidays. But there's a favorite even among these delicious bunch of cookies. Yes, there is.

My boys just love my Crescent Cookies. Perfectly flavored, melt-in-your-mouth delicious, and incredibly nutty, Vanilla Almond Crescent Cookies are popular for a reason. Sweet and incredibly delicious, dipped in dark chocolate, these cookies are a total win!

This year, with no exceptions, I made a few trays of these delicious cookies way before Christmas festivities even started. And guess what?! They already disappeared from the cookie jar.

It's a classic recipe that my Grandma used to make, but I reinvent it - making it healthier without sacrificing any taste and deliciousness. Plus, they are super easy to make with just a few simple HEALTHY ingredients, which is great for busy cooks who want to make a bunch of cookies and have little time.

Vanilla Almond Crescent Cookies dipped in dark chocolate

Healthy Vanilla Crescent Cookies made with ground almonds dipped in dark chocolate

Ingredients used

To make these delicious crescent beauties, you'll need just a few basic ingredients:

WHOLE GRAIN FLOUR: I used whole grain Spelt flour here. It is one of the staples in my pantry. I use it often in my baking as a substitute for all-purpose wheat flour. Spelt flour is an ancient grain with a nutty and mildly sweet taste. It's packed with nutrients - especially fibers.
GROUND ALMONDS: Almond are nutty, flavorful and so nutritious too. They are perfect addition to cookies.
SWEETENER: To sweeten these crescent cookies, I used pure maple syrup. You are welcome to use honey if you like. Maple sirup gave subtle sweetness yet didn't overload cookies with much added sugar calories.
COCONUT OIL: I like to use unrefined extra virgin coconut oil because it's full of nutrients and adds a really nice light flavor to the cookies.

Other pantry ingredients you need:

Salt
Vanilla
Cacao powder

How to make Vanilla Almond Crescent Cookies

Position an oven rack in the middle of the oven and heat to 356F (180C). Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
In a small mixing bowl, add 1 cup whole grain flour and ½ cup ground almonds. Add ¼ teaspoon salt and mix everything with a spatula.
In a large mixing bowl, beat 1 egg until fluffy using an electric mixer. Add in 2 tablespoons melted and cooled coconut oil, 4 tablespoons pure maple syrup, and 1 teaspoon vanilla extract. Mix everything until well combined.
Add in dry ingredients mixture and continue to mix using an electric mixer until the dough is formed.
Using a teaspoon, grab the piece of dough and form it into a log. Bend into a crescent shape and place it on a parchment paper onto the baking sheet.
Bake the cookies until they are slightly golden on the edges, for 12-15 minutes. Watch very carefully; don't over-bake cookies. They should be somewhat soft to the touch when you got them out of the oven.
Get the cookies out of the oven and let them cool on the baking sheets for a few minutes. Then transfer them to a wire rack to cool completely.
Make dark chocolate cacao dip: In a small bowl, add 1 tablespoon melted coconut oil, 1 tablespoon cacao powder and 1 tablespoon pure maple syrup or honey. Use the whisk and mix it until you get nice and even texture.
Dip each cookie in a cacao dip and place it on a wire rack for dark chocolate to harden.

Tips for storing

Store layered between waxed paper in an air-tight container or cookie tin for up to two weeks.
Place in a zip-lock bag and freeze up to three months. Thaw on room temperature before using it.

Vanilla Crescent Cookies with ground almonds dipped in dark chocolate

The combination of flavors turned this crescent cookies into fantastic delicious treat. When you take a bite, first you feel a bitterness from the dark chocolate, and then suddenly you are overwhelmed with sweetness and nuttiness. It's completely addictive feeling that makes you want eat more and more and more.

Enjoy and have a healthy holidays!

Recipe

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4.91 from 32 votes

Vanilla Almond Crescent Cookies

Nutty, sweet with a touch of bitter dark chocolate, these Vanilla Almond Crescent Cookies are a perfect Holiday treat. Made wholegrain and without refined sugars, these healthy cookies are guilt-free and super yummy

Prep Time10

Cook Time15

Total Time25

Course: Dessert

Cuisine: American, British, International

Keyword: almond crescent cookies, crescent cookies, vanilla almond crescent cookies, vanilla crescent cookies

Servings: cookies

Calories: 52kcal

Author: Natalie

Ingredients

1 cup whole grain flour I used Spelt flour
½ cup ground almonds
¼ teaspoon Himalayan salt
1 egg room temperature
2 tablespoons extra virgin coconut oil melted and cooled
4 tablespoons pure maple syrup or honey
1 teaspoon vanilla extract

For dark chocolate dip:

1 tablespoon extra virgin coconut oil melted and cooled
1 tablespoon cacao powder
1 tablespoon pure maple syrup or honey

Instructions

Position an oven rack in the middle of the oven and heat to 356F (180C). Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
In a small mixing bowl, add 1 cup whole grain flour and ½ cup ground almonds. Add ¼ teaspoon salt and mix everything with a spatula.
In a large mixing bowl, beat 1 egg until fluffy using an electric mixer. Add in 2 tablespoons melted and cooled coconut oil, 4 tablespoons pure maple syrup, and 1 teaspoon vanilla extract. Mix everything until well combined.
Add in dry ingredients mixture and continue to mix using an electric mixer until the dough is formed.
Using a teaspoon, grab the piece of dough and form it into a log. Bend into a crescent shape and place it on a parchment paper onto the baking sheet.
Bake the cookies until they are slightly golden on the edges, for 12-15 minutes. Watch very carefully; don't overbake cookies. They should be somewhat soft to the touch when you got them out of the oven.
Get the cookies out of the oven and let them cool on the baking sheets for a few minutes. Then transfer them to a wire rack to cool completely.
Make dark chocolate cacao dip: In a small bowl, add 1 tablespoon melted coconut oil, 1 tablespoon cacao powder and 1 tablespoon pure maple syrup or honey. Use the whisk and mix it until you get nice and even texture.
Dip each cookie in a cacao dip and place it on a wire rack for dark chocolate to harden.

Notes

SUBSTITUTION: Substitute pure maple syrup with honey.
STORING: Store layered between waxed paper in an air-tight container or cake carrier for up to two weeks. Place in a zip-lock bag and freeze up to three months. Thaw on room temperature before using it.

As a measure, I used US cup (240ml).

Nutrition

More healthy Holiday recipes to try

This recipe is first published on Natalie's Health blog Dec 22, 2015.

Candied Walnuts

December 10, 2019 by Natalie 51 Comments

Nutty, sweet, and incredibly crunchy, these Candied Walnuts are perfect for snacking, holiday gift-giving, or topped on desserts. A hint of blackstrap molasses and cinnamon gives the walnuts just the right amount of sweetness and flavor, making them delicious and addictive!

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There is something about walnuts and Christmas. I don't know — some secret connection. They have this really interesting really intense flavor and nuttiness that is both warming and so welcoming — just like Christmas. In my record book, they are absolutely perfect for making sweet holiday treats.

But walnuts are not only a delicious addition to seasonal baking. They are highly nutritious healthy snack option too. Served on its own, in a trail mix or spiced and candied. All delicious and just irresistible.

Since my husband is nuts about candied nuts and greatest nibbler out there, he already ordered Spicy Cinnamon Roasted Almonds for Christmas. But these Candied Walnuts are also high on his snack list. Crunchy, nutty, with just the right amount of sweetness and flavor from seasonal spices, these candy-coated walnuts are the truly addictive snack. And since they are made using a healthier sugar alternative, meaning they are totally guilt-free, we will enjoy them all season long.

Candied Walnuts ingredients

People usually buy candied nuts in stores. But the great thing about this Candied Walnut recipe is that it is so easy to make at home with just a few simple ingredients. You probably have all these ingredients in your home already. All you need to make this delicious treat is:

WALNUTS: Walnuts are nutty, crunchy, and incredibly flavorful. But also very healthy and full of nutrients. They are a good source of the plant-based omega-3, an essential fatty acid, and an excellent source of antioxidants that fights inflammation. (1) Walnuts are great for gut health, and since they are calorie-dense, they are great for weight loss too. When roasted, walnuts flavor and nuttiness intensify, making them so sooo delicious.
BLACKSTRAP MOLASSES: Blackstrap molasses is a byproduct of the sugar's cane sugar-making process. It is a dark, somewhat bitter tasting with a subtle sweetness. But the most wonderful thing about blackstrap molasses is that unlike refined sugar, which has zero nutritional value, it contains many essential vitamins and minerals - like iron, calcium, magnesium, vitamin B6 and selenium (2). That makes blackstrap molasses a great addition to a healthy diet. And because of its distinctive taste, a great addition to holiday sweet treats.
CEYLON CINNAMON: Ceylon cinnamon, or "true" cinnamon, is a highly flavorful and delicious spice, and an essential ingredient in making holiday treats. But cinnamon is not just a tasty addition to baking and making sweets. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (3, 4) It reduces levels of total cholesterol, "bad" LDL cholesterol, and triglycerides, while "good" HDL cholesterol remains stable. (5) Cinnamon is well known for its blood-sugar-lowering properties too. A powerful spice, indeed. Cinnamon enhanced the taste of roasted walnuts with a gorgeous aroma.
SWEETENER: No Candied Walnuts are complete without sugar, but I've drastically reduced the amount of sugar in this recipe AND I'm not using white sugar either. To make these Candied Walnuts somewhat healthier, I used COCONUT SUGAR. Coconut sugar is less refined sugar with subtle sweetness and fewer calories. It also has this hint of caramel flavor that I so lovely.

Other pantry ingredients you'll need:

Salt
Coconut oil

How to make Candied Walnuts

Preheat the oven to 350F (180C). Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
Spread 1 cup of walnuts evenly over a parchment paper. Put the walnuts in the oven and roast for 15 minutes. Stir halfway through the roasting time. NOTE: Watch for walnuts not to burn. When they become fragrant and smell roasted, they are done.
In the meantime, in a small bowl, mix together 3 tablespoons coconut sugar and ½ teaspoon Ceylon cinnamon. Set aside.
Take the walnuts out off the oven.
In a large, nonstick skillet over medium heat, melt 1 tablespoon coconut oil. Add 1 tablespoon blackstrap molasses. Stir until it starts boiling and becomes smooth.
Add in roasted walnuts and turn of the heath. Stir for a minute until walnuts are thoroughly coated.
Add in coconut sugar mixture. Quickly stir walnuts, until they are fully coated with the mixture.
Place coated walnuts back onto the baking sheet. Spread them so that they are in one single layer. Use a fork or spoon to separate the walnuts from each other. Sprinkle with ¼ teaspoon of salt.
Allow to cool completely before serving and storing. The candy coating will harden as the walnuts cool.

How to use Candied Walnuts

Here are a few ideas about how to enjoy this delicious treat:

As a SNACK! - Grab a handful and enjoy it.
Add them to a cheeseboard and impress your guests!
Toss them on Salad! - A fruit salad or a regular one, Candied Walnuts will add crunch and nutrients.
Use in baking! - Toss them in your favorite cookie or brownie.
Top over oatmeal, yogurt, or ice cream!
Pack as a GIFT! - Place Candied Walnuts in a cute glass jar, wrap it with a ribbon and give as a gift during the holidays.

Tips for storing

Keep Candied Walnuts in a glass candy jar, an airtight glass container, or food container. They will last up to 2 weeks.
Place them in a zip-lock bag and freeze up to 3 months. Thaw them on room temperature before serving.

Candied Walnuts are, in one word, delicious. Lightly sweet, crunchy, and nutty beyond imagining. Flavors are amazing -- bitter dark molasses and caramel from coconut sugar blended with aromatic cinnamon. It smells and tastes just like Christmas. Like some luxurious sweet treat. But yet it's easy-to-make and much healthier than the store-bought stuff.

Enjoy!

Recipe

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4.93 from 40 votes

Candied Walnuts recipe

Nutty, sweet, and incredibly crunchy, these Candied Walnuts are perfect for snacking, holiday gift-giving, or topped on salads and desserts. A hint of blackstrap molasses and cinnamon gives the walnuts just the right amount of sweetness and flavor, making them delicious and addictive!

Prep Time5

Cook Time15

Total Time20

Course: Snack

Cuisine: American, British, International

Keyword: candied nuts, candied walnuts, candied walnuts recipe, healthy candied walnuts

Servings: servings

Calories: 134kcal

Author: Natalie

Ingredients

1 cup walnuts
1 tablespoon extra virgin coconut oil
1 tablespoon Blackstrap molasses
3 tablespoon coconut sugar
½ teaspoon Ceylon cinnamon
Pinch of salt

Instructions

Preheat the oven to 350F (180C). Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
Spread 1 cup of walnuts evenly over a parchment paper. Put the walnuts in the oven and roast for 15 minutes. Stir halfway through the roasting time. NOTE: Watch for walnuts not to burn. When they become fragrant and smell roasted, they are done.
In the meantime, in a small bowl, mix together 3 tablespoons coconut sugar and ½ teaspoon Ceylon cinnamon. Set aside.
Take the walnuts out off the oven.
In a large, nonstick skillet over medium heat, melt 1 tablespoon coconut oil. Add 1 tablespoon blackstrap molasses. Stir until it starts boiling and becomes smooth.
Add in roasted walnuts and turn of the heath. Stir for a minute until walnuts are thoroughly coated.
Add in coconut sugar mixture. Quickly stir walnuts, until they are fully coated with the mixture.
Place coated walnuts back onto the baking sheet. Spread them so that they are in one single layer. Use a fork or spoon to separate the walnuts from each other. Sprinkle with ¼ teaspoon of salt.
Allow to cool completely before serving and storing. The candy coating will harden as the walnuts cool.

Notes

STORING: Store in an airtight container for up to two weeks.

As a measure, I used US cup (240ml).

Nutrition

More healthy holiday snack recipes

If you’ve tried this Candied Walnut recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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30 Cinnamon Recipes

October 23, 2019 by Natalie 41 Comments

Golden-yellow and fragrant, cinnamon gives a distinctive flavor to sweet treats and a unique twist in savory meals. If you're a fan of this incredible spice with many health benefits, check out these 30 sweet and savory Cinnamon Recipes that prove cinnamon may just be the most versatile spice in your cabinet.

A few things make me feel warm and fuzzy, like the smell of cinnamon drifting through the kitchen does. The aroma is intoxicating. And it comes with some pretty sweet health benefits too. And while cinnamon is usually associated with colder months and holiday time when we bake desserts using this warming spice, nothing really stops us from using cinnamon all year round.

Cinnamon has a warm, slightly spicy taste that lends well to a variety of dishes, sweet and savory. Here are 30 Cinnamon Recipes that prove cinnamon may be the most versatile spice in your cabinet.

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Cinnamon French Toast topped with almond butter and fruits

Healthy Apple Cinnamon Overnight Oats with FRESH apples and banana

Breakfast recipes

Smoothie recipes

Cinnamon Oatmeal Cookies on a wooden plate

Delicious Honey Cinnamon Cookies with whole grain flour and refined sugar-free.

Desserts

Drinks

Healthy Coconut Chips recipe with cinnamon

Snack recipes

Savory recipes

Spicy Broccoli Soup
Quick Pan Seared Pork Chops by Gluten Free Homestead
Butternut Squash Soup by This Healthy Kitchen
Spiced Chicken and Rice with Apples and Raisins by Bowl of Delicious

If you’ve tried any of these recipes or other recipes on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Blueberry Avocado Smoothie Bowl

October 11, 2019 by Natalie 45 Comments

Creamy, mildly sweet, and loaded with SUPERFOODS, this Blueberry Avocado Smoothie Bowl makes a perfect start of the day. It's packed with nutrients and bursting with fresh flavors, ADDED SUGAR-FREE, and super easy to make. It's nourishing and delicious!

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Busy mornings call for a quick breakfast. Lately, my life is in super speed mode, so there are mornings when I forget to eat. YES! Imagine that! I forget to put food in my mouth till lunch. I practiced this nasty habit for few times last week, and my body started to suffer. So this week I said to my self, no more.

When I'm looking to make something nutritious and filling, but healthy FAST, smoothies are my way to go. I can make Mixed Berry Smoothie or Spirulina Smoothie super quick and have it sipping on my way to drop kiddo to school. But sometimes I like to make a smoothie, sit on my laptop and enjoy eating it with a spoon. And that's where smoothie bowls come to shine. Sweet, creamy, and with colorful toppings, it's a real sight for hungry eyes. And real treat for the hungry belly.

This incredible Blueberry Avocado Smoothie Bowl was on my menu for few times last week. It was so tasty and so delightful, I just had to put him online to shine! It's thick, cooling and creamy, bursting with fresh flavors. + It's packed with SUPERFOODS and nutrients. And it hides some greens inside, which is always a plus.

Blueberry Avocado Smoothie Bowl ingredients

This delicious breakfast bowl is packed full of healthy stuff, and to make it you'll need only few simple ingredients:

BLUEBERRIES
AVOCADO: Avocado is my favorite fatty friend. I use it almost daily in my salads, I make spreads. I have it sliced with my backed eggs in the morning. But avocado is great in smoothies too. Avocado adds extra creaminess to smoothie drink. However, what's more important, it adds essential nutrients - HEALTHY FATS - monounsaturated fatty acids aka omega-3's that are heart-healthy and anti-inflammatory. Avocado is rich in magnesium, potassium, and fiber, as well in many essential vitamins - like those "B Group vitamins". A real superfood with many health benefits!
FLAX SEEDS
CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (2, 3) Cinnamon gave this baked oatmeal a truly wonderful flavor.
DATES

I also tossed in a handful of fresh BABY SPINACH. Which makes this smoothie bowl secretly "green". Blueberries hide the leafy green taste of spinach making this smoothie acceptable even by my veggie-hater hubby. It's a nice trick to get some more veggies into your family's diet.

Other pantry ingredients you’ll need:

- Milk (plant-based or cow's)
- Vanilla extract

Blueberry Avocado Smoothie served in a bowl topped with blueberries almonds and chocolate

How to make Blueberry Avocado Smoothie Bowl

Prepare and measure all ingredients using measuring cups.
Take a blender or food processor and add 1 cup frozen blueberries, ½ avocado, 1 cup almond milk, 1 tablespoon ground flax seeds, 1 teaspoon Ceylon cinnamon, a handful of baby spinach (or kale), ½ teaspoon vanilla extract and 2-3 pitted Medjool dates. Mix on high speed until you get even creamy texture.
Mix on high speed until you get even creamy texture.
Taste the smoothie and add sweetener if smoothie is not sweet enough. I recommend using raw honey or maple syrup, stevia or few more dates. This is totally based on your preference.
If the smoothie is too thick, add a little more liquid - milk, ice cubes or water. Blend again until everything is well combined.
Transfer smoothie mixture into a bowl.
Sprinkle with toppings: fresh or frozen berries, sliced almonds or walnuts, cacao nibs or dark chocolate bits. You can be creative here and choose toppings you like.
Serve immediately or keep covered in the refrigerator for up to one day.

Substitutions

Substitute ground FLAX SEEDS with hemp seeds or chia seeds.
Substitute dates with date syrup, maple syrup or honey.
You can substitute baby spinach with fresh kale.
You can use any plant based or cow's milk here. I like to use almond unsweetened because it has mild nutty flavor.

This creamy goodness is:

Loaded with nutrients that promote good health.
Made with ALL NATURAL healthy ingredients.
Powered with SUPERFOODS - avocado, flax seeds, blueberries.
Completely ADDED SUGAR-FREE.
Full of wonderful fresh fruit flavor.
Packed with plant-based proteins, heart-healthy fats, and dietary fibers.
Rich in powerful antioxidants, vitamin C, calcium and iron.
Vegan, gluten free, and beyond delicious!

Definitely something you need to incorporate in your breakfast routine.

Enjoy!

Recipe

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5 from 46 votes

Blueberry Avocado Smoothie Bowl Recipe

Creamy, mildly sweet, and loaded with SUPERFOODS, this Blueberry Avocado Smoothie Bowl makes a perfect start of the day. It's packed with nutrients and amazing flavor, ADDED SUGAR-FREE, and super easy to make. It's nourishing and delicious!

Prep Time5

Total Time5

Course: Breakfast

Cuisine: American, International

Keyword: blueberry avocado smoothie, blueberry avocado smoothie bowl, blueberry smoothie, blueberry smoothie bowl

Servings: bowl

Calories: 461kcal

Author: Natalie

Ingredients

1 cup frozen blueberries
½ avocado
1 cup almond milk I used unsweetened
1 tablespoon ground flax seeds
1 teaspoon Ceylon cinnamon
A handfull of baby spinach or kale
½ teaspoon vanilla extract
2-3 Medjool dates pitted
2-3 ice cubes

Toppings:

Frozen or fresh blueberries
Chopped dark chocolate or cacao nibs
Sliced almonds
Bee pollen

Instructions

Prepare and measure all ingredients using measuring cups.
Take a blender or food processor and add 1 cup frozen blueberries, ½ avocado, 1 cup almond milk, 1 tablespoon ground flax seeds, 1 teaspoon Ceylon cinnamon, a handful of baby spinach (or kale), ½ teaspoon vanilla extract and 2-3 pitted Medjool dates. Mix on high speed until you get even creamy texture.
Taste the smoothie and add sweetener if the smoothie is not sweet enough. I recommend using raw honey or maple syrup, stevia, or a few more dates. This is based on your preference.
If the smoothie is too thick, add a little more liquid - milk, ice cubes or water. Blend again until everything is well combined.
Transfer smoothie mixture into a bowl.
Sprinkle with toppings:
Serve immediately or keep covered in the refrigerator for up to one day.

Notes

SUBSTITUTIONS:
Substitute FLAX SEEDS with hemp seeds or chia seeds.
Substitute dates with date syrup, maple syrup or honey.
You can substitute baby spinach with fresh kale.
You can use any plant-based or cow's milk here.
Make it vegan: Use plant-based milk. Skip bee pollen.
As a measure, I used US cup (240ml).
Disclaimer: The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

Nutrition

More smoothie recipes

If you’re looking for more delicious SMOOTHIE RECIPES, check these out:

If you’ve tried this Blueberry Avocado Smoothie Bowl recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Cinnamon Roll Oatmeal Bake

October 3, 2019 by Natalie 89 Comments

Sweet and utterly delicious, this Cinnamon Roll Oatmeal Bake makes perfect breakfast. It's loaded with amazing cinnamon roll flavor and made with all the healthy stuff. Nutritious, filling and easy to make, it will satisfy your cravings in a healthy way.

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When it comes to making fuss-free breakfast that is equally delicious as it is nutritious and healthy, baked oatmeal is definitely a winner with my family. Apple Cinnamon Baked Oatmeal always gets my boys jumping out of the bed in the morning.

But when I look to make something really EASY and not overly complicated that is sweet and delicious and makes you feel like you're eating dessert for breakfast, then I make this Cinnamon Roll Oatmeal Bake.

This beauty is what I call the perfect healthy breakfast. It's tasty and so sweet, loaded with caramel + cinnamon roll flavor, soft and chewy. + Utterly HEALTHY, packed with so many nutrients that are good for our heart, digestion, and overall health. + Super easy to make, with only a few stapled ingredients. You can even prepare everything in the evening and in the morning you just turn the oven. While you're making the coffee and slowly sliding in the morning, breakfast is baking in the oven.

I absolutely love it. From the taste, which is PERFECT - just imagine cinnamon roll in a super HEALTHY version... for BREAKFAST! Oh yes!!! To the scent which reminds me of cozy fallish / winterish morning. To many ways you can serve this beautiful baked oatmeal and toppings you can use - berries, apples, nuts and creamy yogurts. Just one big perfection! When served hot straight from the oven, it's just irresistible. I promise, you're gonna love this healthy baked oatmeal as much as I do.

Cinnamon Roll Oatmeal Bake ingredients

This baked oatmeal calls only for a few simple ingredients you probably have in your house already:

OATS: Oats are stapled in my house and I use them daily. It's one of my favorite grain actually. Why? Well, oats are a super healthy, and by super, I mean SUPER! They are great source of fiber, especially beta-glucan that is known for its power to lower cholesterol and therefore keep your heart healthy (1). Also, oats are high in vitamins, minerals, and some powerful antioxidants. + Proteins. YES, proteins!! They are complete nutritious food that is so versatile. I usually use quick oats when I'm baking but in this recipe you can substitute them with rolled oats.
CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (2, 3) Cinnamon gave this baked oatmeal a truly wonderful flavor.
ALMOND BUTTER: Almond butter is so HEALTHY. It's loaded with healthy monounsaturated fats, fibers, proteins, and many important minerals and vitamins - especially vitamin E and magnesium (4). Almonds are also an excellent source of powerful antioxidants that protect our cells from oxidative damage, a major contributor to aging and disease. (5) I added almond butter here to enrich the meal with nutrients. It also added subtile nutty flavor to this oatmeal bake.
SWEETENER: I used coconut sugar here. It gave subtle sweetness yet didn't overloaded the meal with just empty sugar calories. Also coconut sugar has this delicious and strong caramel taste which added so much cinnamon roll flavor in this oatmeal bake. That's why I use coconut sugar sporadicly in dishes that calls for such taste. While coconut sugar is still a sugar and should be avoided or used in moderation, it still has some advantages over refined white table sugar. Coconut sugar is derived from the coconut palm tree and less processed, meaning it contains small amounts of minerals, antioxidants and fiber called inulin, which slows glucose absorption. That's why coconut sugar has a lower glycemic index than regular table sugar. (6)

I also tossed in some superfood HEMP SEEDS. Hemp seeds are loaded with healthy fats. They are exceptionally rich in two essential fatty acids, omega-6 and omega-3 but also a great source of high-quality proteins. (7) Hemps seeds enriched this Cinnamon Roll Oatmeal Bake with nutrients and made it filling and super healthy.

Other pantry ingredients you’ll need:

- Eggs
- Milk
- Vanilla extract
- All spice
- Salt
- Baking powder

How to make Cinnamon Roll Oatmeal Bake

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an 9-inch square baking pan with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 3 cups of oats, ¼ cup hemp seeds, ½ cup coconut sugar, 1 teaspoon baking powder, 1 tablespoon Ceylon cinnamon, ½ teaspoon allspice and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine 2 eggs with 1 cup milk. Use the whisk and mix it until you get even mixture. Add 1 teaspoon vanilla and ½ cup almond butter.
When the batter looks well blended, add in the dry ingredients. Using the spatula mix everything until fully combined. If mixture is crumbly and too dry, add a dash more milk until a thick batter is formed.
Transfer the mixture into prepared baking pan.
Bake 35 to 40 minutes, or until golden brown. Watch the oatmeal and don't over-bake it.
Get the oatmeal out of the oven. Leave it to cool for few minutes in the pan.
Serve topped with fresh fruits (chopped apples or bananas) and honey or maple syrup.

Healthy Cinnamon Roll Oatmeal Bake with hemp seeds

Baked oatmeal with oats cinnamon and hemp seeds

Substitutions

I like to use quick oats here, but you can substitute quick oats with rolled oats. Rolled oats will give denser oatmeal bake.
You can substitute coconut sugar with maple syrup or honey. Make sure honey is not raw but in liquid, runny form.
Substitute HEMP SEEDS with ground flex seeds or chia seeds.
Make it vegan: Use flax or chia egg.

Tips for storing

Keep sliced Cinnamon Roll Oatmeal Bake in a air-tight food container. It will last up to 5 days.
You can keep them in fridge. That way it will last longer.
Place the sliced oatmeal bake in a zip-lock bag and freeze up to 3 months. Thaw the slices on room temperature before serving. Don't use microwave to thaw them.

Tips for serving

Serve freshly baked topped with fruits: blueberries, banana slices, chopped apples.
Top it with yogurt and maple syrup or honey to make it more sweeter.
Sprinkle with cinnamon to add more flavor.
Crumble in bowl and add milk.
Sprinkle with chopped nuts to add some crunchiness.

This flavorsome cinnamon roll beauty is not only healthy and nutritious – loaded with fibers, healthy fats, and proteins, but ridiculously easy to make. + It's full of amazing seasonal flavors.

Also it possess some super-powers from superfoods - oats, cinnamon, nuts and seeds. It's perfect make-ahead, family-friendly, WHOLESOME breakfast that is tasty enough to be served as dessert too.

Enjoy!

Recipe

Print Recipe

4.96 from 83 votes

Cinnamon Roll Oatmeal Bake

Sweet and delicious, this Cinnamon Roll Oatmeal Bake makes perfect breakfast. It's loaded with amazing cinnamon roll flavor and made with all the healthy stuff. Nutritious, filling and easy to make, it will satisfy your cravings in a healthy way. Make-ahead family-friendly meal done in no time!

Prep Time5

Cook Time35

Total Time40

Course: Breakfast

Cuisine: American

Keyword: baked oatmeal, cinnamon baked oatmeal, cinnamon roll baked oatmeal, cinnamon roll oatmeal bake

Servings: slices

Calories: 280kcal

Author: Natalie

Ingredients

3 cups quick oats
¼ cup hemp seeds
½ cup coconut sugar
1 teaspoon baking powder
1 tablespoon Ceylon cinnamon
½ teaspoon allspice
¼ teaspoon Himalayan salt
2 eggs
1 cup milk of your choice
1 teaspoon vanilla extract
½ cup almond butter

Instructions

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an 9-inch square baking pan with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 3 cups of oats, ¼ cup hemp seeds, ½ cup coconut sugar, 1 teaspoon baking powder, 1 tablespoon Ceylon cinnamon, ½ teaspoon allspice and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine 2 eggs with 1 cup milk. Use the whisk and mix it until you get even mixture. Add 1 teaspoon vanilla and ½ cup almond butter.
When the batter looks well blended, add in the dry ingredients. Using the spatula mix everything until fully combined. If mixture is crumbly and too dry, add a dash more milk until a thick batter is formed.
Transfer the mixture into prepared baking pan.
Bake 35 to 40 minutes, or until golden brown. Watch the oatmeal and don’t over-bake it.
Get the oatmeal out of the oven. Leave it to cool for a few minutes in the pan. Slice it and serve it.

Notes

SUBSTITUTIONS:
I like to use quick oats here, but you can substitute quick oats with rolled oats. Rolled oats will give denser oatmeal bake.
You can substitute coconut sugar with maple syrup or honey. Make sure honey is not raw but in liquid, runny form.
Substitute HEMP SEEDS with ground flax seeds or chia seeds.

Make it vegan: Use flax or chia egg.

STORING:
Keep sliced Cinnamon Roll Oatmeal Bake in an air-tight food container. It will last up to 5 days.
You can keep them in the fridge. That way, it will last longer.
Place the sliced oatmeal bake in a zip-lock bag and freeze up to 3 months. Thaw the slices on room temperature before serving. Don't use a microwave to thaw them.

As a measure, I used US cup (240ml).

Nutrition

More oatmeal recipes

If you’re looking for more delicious OATMEAL RECIPES, check these out:

If you’ve tried this Cinnamon Roll Oatmeal Bake recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Cinnamon Oatmeal Cookies

September 26, 2019 by Natalie 70 Comments

Soft, chewy, and completely addictive, these Cinnamon Oatmeal Cookies are just beyond delicious. Loaded with nutrients and incredible cinnamon flavor, yet low in calories and made without refined sugars, these cinnamon cookies are both tasty and guilt-free.

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With such beautiful warm weather we have here in England, no one can guess is Fall already. But gloomy clouds with first drops of rain and yellow trees remind us that season is about to change soon.

This beginning of Fall always inspires me to use cinnamon more in my baking. So for the past week, I'm making and baking everything cinnamon. From Apple Cinnamon Cookies to Apple Cinnamon Muffins and family favorite breakfast, Apple Cinnamon Baked Oatmeal. Cinnamon has definitely become a star in my kitchen and my house is overwhelmed with its incredible scent. But honestly, who can resist cinnamon? Aromatic and fragrant, this spice is not only loaded with magnificent flavor but has many health benefits too.

Since my family loves cinnamon and to nibble cookies during weekdays, I've decided to make a bunch of these delicious cinnamon-flavored oatmeal cookies. They turned out fantastic! Soft, chewy, with such an wonderful scent and aroma. All thanks to cinnamon spice.

But these cookies are more than just sweet afternoon treat. They are loaded with nutrients - heart-healthy fibers and proteins, and at the same time deprived of unnecessary empty calories. These beauties are 100% guilt-free made with all HEALTHY ingredients and without refined sugars. Plus they are easy to make. Winning combo all the way!

Ingredients used

As I said, these cinnamon cookies are super easy to make. Like SUPEr easy... and you'll only need a few simple ingredients:

OATS: I use oats a lot in my baking and cooking. Oats are a great source of fiber, especially beta-glucan that is known for its power to lower cholesterol and therefore keep your heart healthy (1). Also, oats are high in vitamins, minerals, and some powerful antioxidants. AND proteins. YES, proteins!! I usually use quick oats to make oatmeal cookies but you can substitute them with rolled oats.
WHOLE GRAIN FLOUR: Whole grain Spelt flour is one of the staples in my pantry. I use it in my baking as a substitute for all-purpose wheat flour. Spelt flour is an ancient grain with a nutty and mildly sweet taste. It's packed with nutrients - especially fibers.
CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (2, 3) Cinnamon gave this cookies a truly wonderful flavor.
SWEETENER: I used pure maple syrup but you can easily use honey here if you like. Sirup gave subtle sweetness yet didn't overloaded cookies with much sugar calories.

I also tossed in some superfood HEMP SEEDS. Hemp seeds are loaded with healthy fats. They are exceptionally rich in two essential fatty acids, omega-6 and omega-3 but also a great source of high-quality proteins. (4) Hemps seeds enriched these cinnamon cookies with nutrients and made them filling and super super chewy.

Other pantry ingredients you'll need:

Baking powder
Salt
Egg
Coconut oil

How to make Cinnamon Oatmeal Cookies

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an baking sheet with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 1 cup oats, ¾ cup whole grain flour, 1 teaspoon baking powder, 2 teaspoons Ceylon cinnamon and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine 2 tablespoons coconut oil melted and cooled to room temperature and ½ cup maple syrup. Add 1 teaspoon vanilla extract. Use the whisk and mix it until you get the sticky texture.
Add in 1 egg, and stir vigorously using the whisk.
When the batter looks thick and well blended, add in the dry ingredients. Using the spatula mix everything until fully combined.
Gently fold in ¼ cup hemp seeds. Use spatula.
Let the mixture sit for 10 minutes.
Use ice cream scoop or tablespoon to scoop cookie mixture and place it on a baking sheet. Arrange the cookies 2-inches apart. Slightly flatten the dough and shape cookies with the spoon.
Bake cookies 12 to 15 minutes. Watch for cookies and don't over-bake them.
When you get them out of the oven, cookies will be soft. Leave them to cool for few minutes on the baking sheet then transfer them to a cookie rack to cool completely. They will harden after they cool down.

Easy oatmeal cookies made with oats and cinnamon

Substitutions

I like to use quick oats when making oatmeal cookies, but you can substitute quick oats with rolled oats. Rolled oats will give denser cookies.
I used whole grain Spelt flour but you can use whole grain wheat flour.
You can substitute maple syrup with honey. Make sure honey is not raw but in liquid, runny form.

Tips for storing

Keep cookies in a cookie jar or air-tight food container. They will last up to 5 days.
You can keep them in fridge. That way they will last longer.
Place the cookies in a zip-lock bag and freeze up to 3 months. Thaw them on room temperature before serving.

These cinnamon cookies are perfect for busy families and for those who want to snack something healthy on-to-go during weekdays. Cinnamon oatmeal cookies are not only delicious, sweet tasting with incredible flavor, but also loaded with many nutrients and so filling. One cookie will satisfy your hunger quickly.

Since they are so nutritious, you can have these oatmeal cookies as quick on-to-go breakfast. Or as a healthy snack between meals. And they are perfect to pack into kids school lunch box.

Believe me, this easy oatmeal cookie recipe will soon become your favorite one.

Enjoy!

Recipe

Print Recipe

4.94 from 130 votes

Cinnamon Oatmeal Cookies

Soft, chewy, and completely addictive, these Cinnamon Oatmeal Cookies will become family favorite in no time. Loaded with incredible cinnamon flavor, nutritious yet made without refined sugars, these cinnamon cookies are both delicious and guilt-free. Dessert perfect for lunchbox or served as afternoon treat.

Prep Time5

Cook Time15

Resting time10

Total Time30

Course: Dessert

Cuisine: American, International

Keyword: cinnamon cookies, Cinnamon Oatmeal Cookies, Easy oatmeal cookie recipe, Oatmeal cookies recipe

Servings: cookies

Calories: 121kcal

Author: Natalie

Ingredients

1 cup rolled oats
¾ cup whole grain flour I used Spelt flour
2 teaspoon Ceylon cinnamon
1 teaspoon baking powder
¼ teaspoon Himalayan salt
2 tablespoon extra virgin coconut oil melted and cooled
½ cup pure maple syrup
1 teaspoon vanilla extract
1 egg
¼ cup hemp seeds

Instructions

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an baking sheet with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 1 cup oats, ¾ cup whole grain flour, 1 teaspoon baking powder, 2 teaspoons Ceylon cinnamon and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine 2 tablespoons coconut oil melted and cooled to room temperature and ½ cup maple syrup. Add 1 teaspoon vanilla extract. Use the whisk and mix it until you get the sticky texture.
Add in 1 egg, and stir vigorously using the whisk.
When the batter looks thick and well blended, add in the dry ingredients. Using the spatula mix everything until fully combined.
Gently fold in ¼ cup hemp seeds. Use spatula.
Let the mixture sit for 10 minutes.
Use ice cream scoop or tablespoon to scoop cookie mixture and place it on a baking sheet. Arrange the cookies 2-inches apart. Slightly flatten the dough and shape cookies with the spoon.
Bake cookies 12 to 15 minutes. Watch for cookies and don’t over-bake them.
When you get them out of the oven, cookies will be soft. Leave them to cool for few minutes on the baking sheet then transfer them to a cookie rack to cool completely. They will harden after they cool down.

Notes

STORING: Keep cookies in a cookie jar or air-tight food container. They will last up to 5 days. You can keep them in the fridge. That way they will last longer.
Place the cookies in a zip-lock bag and freeze up to 3 months. Thaw them on room temperature before serving.

As a measure, I used US cup (240ml).

Nutrition

More recipes to try

If you're looking for more delicious OATMEAL COOKIES RECIPE, check these out:

Tahini Oatmeal Cookies

August 30, 2019 by Natalie 42 Comments

Crunchy, nutty and loaded with chocolate chips, these Tahini Oatmeal Cookies are perfect guilt-free treat. Packed with essential nutrients including hearty oats, but made entirely without refined sugars, these little sweet bites will surely delight you. Plus, they are easy to make and loved by the whole family.

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Holidays are over. The school is about to begin next week, and my kitchen started to smell like a bakery already. I'm back in my usual making and baking, planning and preparing routine. I made a bunch of Apple Cinnamon Oatmeal Cookies, and this weekend I'm planning on baking Blueberry ones. If you're thinking that I'm prepping us for some world catastrophe, no I'm not! I'm just stuffing my freezer with healthy treats that will serve as school snacks for my kiddo in upcoming weeks/months.

Kiddo ordered a bunch of oatmeal cookies for his lunch box, mostly fruity ones - he loves fruity flavored cookies, but lately, something else intrigued his tastebuds. A few weeks back I made these Tahini Oatmeal Cookies with the purpose to store them in the freezer as a snack, for my self and upcoming busy weeks. But these delicious oatmeal cookies disappeared before I manage to freeze any of them. Hubs and kiddo devoured them. Literally.

I don't really blame them. These cookies are easy to like and fell in love with. They are sweet, crunchy and loaded with dark chocolate bits. Straight from the oven while they are still hot, they are irresistible. Melting bitter-sweet dark chocolate makes you go mad. And later when they cool down, the nuttiness comes to its peak. They harden and become unbelievably crunchy, making you obsessive to have more and more.

Tahini Oatmeal Cookies clearly passed family deliciousness test. But they are more than just delicious. They are highly nutritious, super healthy treat as well. These oatmeal cookies are loaded with essential nutrients and hearty oats made entirely without refined sugars. Which makes them guilt-free. Plus they are easy to make. Win!

Tahini Oatmeal Cookies Ingredients

To make these Tahini Oatmeal Cookies, you'll need:

OATS: I use oats a lot in my baking and cooking. Oats are a great source of fiber, especially beta-glucan that is known for its power to lower cholesterol and therefore keep your heart healthy (1). Also, oats are high in vitamins, minerals, and some powerful antioxidants. AND proteins. YES, proteins!! I usually use quick oats to make oatmeal cookies but you can substitute them with rolled oats.
WHOLE GRAIN FLOUR: Whole grain Spelt flour is one of the staples in my pantry. I use it in my baking as a substitute for all-purpose wheat flour. Spelt flour is an ancient grain with a nutty and mildly sweet taste. It's packed with nutrients - especially fibers.
TAHINI: For those who are unfamiliar, tahini is a paste made from toasted, ground sesame seeds. It's like sesame butter. It has a light, nutty flavor but most importantly it's loaded with nutrients and many health benefits. Tahini is full of healthy anti-inflammatory monounsaturated fats, vitamins, and minerals, especially phosphorus and manganese, both of which play vital roles in bone health. (2) It's also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production. (3) Also, tahini contains powerful antioxidants, which help prevent free radical damage in your body and reduce the risk of developing disease. (4) Many known tahini as an ingredient in hummus but I love using it form baking too. Just check out this amazing Chocolate Tahini Brownies!
SUNFLOWER SEEDS: Sunflower seeds are packed with nutrients, especially healthy anti-inflammatory fats and proteins. These tiny seeds are especially high in vitamin E and selenium, both function as antioxidants to protect our body's cells against free radical damage responsible for developing several chronic diseases. (5, 6) They might be tiny but they surely pack many health benefits.

I also tossed in some dark chocolate chips. They deepened overall chocolate flavor but also gave that special double chocolate punch. Melting pieces of dark chocolate in a warm cookies are unbelievably good and satisfying. I’ve used dark chocolate made with 75% or more raw cacao that is made without refined sugars. You can find those in healthy food stores.

To sweeten these Tahini Oatmeal Cookies I used pure maple syrup. Maple syrup is mildly sweet and paired nicely with tahini nutty taste. You can substitute maple syrup with honey here.

How to make Tahini Oatmeal Cookies

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an baking sheet with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 1 cup oats, ¾ cup whole grain flour, 1 teaspoon baking powder and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine ¼ cup creamy tahini and ¼ cup maple syrup. Add 2 teaspoon vanilla extract and 2 tablespoon milk. Use the whisk and mix it until you get the sticky texture.
Add in 1 egg, and stir vigorously using the whisk.
When the batter looks thick and well blended, add in the dry ingredients. Using the spatula mix everything until fully combined.
Gently fold in ¼ cup sunflower seeds and ½ cup chocolate chips. Use spatula. Let the mixture sit for 10 minutes.
Use ice cream scoop or tablespoon to scoop cookie mixture and place it on a baking sheet. Arrange the cookies 2-inches apart. Slightly flatten the dough and shape cookies with the spoon.
Bake cookies 12 to 15 minutes. Watch for cookies and don't over-bake them. When cookies begin to brown on the edges, they are done.
When you get them out of the oven, cookies will be soft. Leave them to cool for few minutes on the baking sheet then transfer them to a cookie rack to cool completely.

Tahini Oatmeal Cookies with chocolate chips and sunflower seeds

Substitutions

I like to use quick oats when making oatmeal cookies, but you can substitute quick oats with rolled oats. Rolled oats will give denser cookies.
I used whole grain Spelt flour but you can use whole grain wheat flour.
You can substitute chocolate chips with Yacon sweetened cacao nibs or regular cacao nibs. Be aware that regular cacao nibs are bitter in taste and hard to chew thus maybe not suitable for kids.
You can substitute maple syrup with honey. Make sure honey is not raw but in liquid, runny form.

Tips for storing oatmeal cookies

Keep cookies in a cookie jar or air-tight food container. They will last up to 5 days.
You can keep them in fridge. That way they will last longer.
Place the cookies in a zip-lock bag and freeze up to 3 months. Thaw them on room temperature before serving.

These healthy Tahini Oatmeal Cookies are beautifully flavored, loaded with SUPERFOODS and so delicious – crunchy, mildly sweet and so addictive. + There’s a tiny bits of bittersweet chocolate in every single bite which is so yummy!

These oatmeal cookies are perfect quick breakfast, snack, lunchbox sweet treat, or afternoon dessert. They go so well with a cup of coffee or tea but the best are dipped in milk.

Enjoy!

Recipe

Print Recipe

4.59 from 41 votes

Tahini Oatmeal Cookies

Healthy Tahini Oatmeal Cookies with chocolate chips and sunflower seeds. Packed with essential nutrients including hearty oats, but made entirely without refined sugars, these little sweet bites will surely delight you. Super easy to make too.

Prep Time5

Cook Time15

Total Time20

Course: Breakfast, Dessert, Snack

Cuisine: American, International

Keyword: chocolate chips oatmeal cookies, oatmeal cookies, tahini oatmeal cookies

Servings: cookies

Calories: 123kcal

Author: Natalie

Ingredients

1 cup rolled oats
¾ cup whole grain flour I used Spelt flour
1 teaspoon baking powder
¼ teaspoon Himalayan salt
1 egg
¼ cup natural creamy tahini
¼ cup pure maple syrup
2 teaspoon vanilla extract
2 tablespoon milk any plant-based
¼ cup sunflower seeds
½ cup dark chocolate chips

Instructions

Position an oven rack in the lower third of the oven and heat to 356F (180C).
Line the bottom of an baking sheet with parchment paper. Set aside.
Prepare and measure all ingredients using measuring cups.
In a small glass or stainless steel mixing bowl add measured 1 cup oats, ¾ cup whole grain flour, 1 teaspoon baking powder and ¼ teaspoon salt. Use silicone spatula to mix the dry ingredients.
In a large mixing bowl combine ¼ cup creamy tahini and ¼ cup maple syrup. Add 2 teaspoon vanilla extract and 2 tablespoon milk. Use the whisk and mix it until you get the sticky texture.
Add in 1 egg, and stir vigorously using the whisk.
When the batter looks thick and well blended, add in the dry ingredients. Using the spatula mix everything until fully combined.
Gently fold in ¼ cup sunflower seeds and ½ cup chocolate chips. Use spatula. Let the mixture sit for 10 minutes.
Use ice cream scoop or tablespoon to scoop cookie mixture and place it on a baking sheet. Arrange the cookies 2-inches apart. Slightly flatten the dough and shape cookies with the spoon.
Bake cookies 12 to 15 minutes. Watch for cookies and don’t over-bake them. When cookies begin to brown on the edges, they are done.
When you get them out of the oven, cookies will be soft. Leave them to cool for few minutes on the baking sheet then transfer them to a cookie rack to cool completely.

Notes

As a measure, I used US cup (240ml).

Nutrition

More Oatmeal Cookie Recipes

If you’re looking for more delicious OATMEAL COOKIE RECIPES, check these out:

If you’ve tried this Tahini Oatmeal Cookies recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Cinnamon Coconut Chips

July 16, 2019 by Natalie 70 Comments

This Cinnamon Coconut Chips is such a delicious and healthy snack. It's a crispy, sweet, and salty. Made with only 3 ingredients and in 15 minutes, this coconut chips recipe is a great nutritious nibble your whole family will love.

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My hubs is a huge fan of snacking. When he works, a bowl of snacks is always on his desk. I'm more movie snacker myself. I love to have some nibbles when I'm relaxing. But for him nibbling while working is a sort of stress relief. Which is totally fine as long as he nibbles some healthier stuff. That's why I always make sure to have some healthy snacks in the house ready for him and his long working hours.

When I'm super lazy I just make simple trail mix with dried fruits, nuts and seeds. Or I put him Cinnamon Orange Granola in a bowl. That's a great, simple and super healthy snack! And when I'm in my super-mood, I love to toast some nuts and make him his favorite spiced Cinnamon Roasted Almonds.

Since he's into spices and different flavor combos, I decided to whip him up something with my favorite snack option - coconut chips. Crispy, salty and subtly sweet, these toasted Cinnamon Coconut Chips are just amazing.

This coconut chips recipe is super easy to make with only 3-ingredients! In less than 15 minutes!!! And here's why coconut chips are a great nibble option and how to make this super healthy Coconut Chips snack.

What is coconut chips?

Coconut chips are basically the coconut meat sliced into long strips. For those who are not familiar with coconut... Coconut meat is that white flesh inside of a coconut. It's that simple. If you're adventures enough and have time, you can make your own coconut chips from the whole coconut. But again if you ever tried opening and slicing the whole coconut then you'll know that isn't an easy job. That's why I find store-bought coconut chips more convenient.

There are two types of coconut chips in stores: sweetened and unsweetened, toasted and untoasted. I always buy unsweetened raw (untoasted) coconut chips. It's much cheaper and since it's not flavored and sweetened, it can be used for many sweet and savory recipes. + Many toasted and prepackaged coconut products are heavily sweetened, which is like not healthy at all.

Why coconut is so good for you?

I'm a HUGE fan of coconut but not just because of its amazing tropical taste. Coconut is loaded with nutrients and provide many benefits for our health.

Coconut meat is basically just fat and fiber. Around 89% of the coconut fat is saturated fat (1) and while saturated fat has bad reputation of being unhealthy if consumed in high amounts, most of the coconut fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used by your body to produce energy (2). Also, most of the fibers in coconut meat are insoluble, meaning that it doesn't get digested. Instead, it helps to keep our digestive system healthy and aids bowel health.

Rich in fiber and MCTs, coconut offers a number of benefits, including weight loss, it keeps our heart healthy, helps digestion and supports brain health, keep our blood sugar levels, and aids immunity. (3)

Cinnamon Coconut Chips recipe ingredients

Ingredients used

To make this crunchy super tasty snack, you'll need only q few simple ingredients:

COCONUT CHIPS: I used unsweetened organic coconut chips. Raw, unflavored and super healthy, it's perfect for making this treat.
SWEETENER: I used organic coconut sugar. It gave subtle sweetness, perfect caramel flavor, and a beautiful color.
CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (4, 5) Cinnamon gave this incredible snack a truly wonderful flavor.

How to make Cinnamon Coconut Chips

Preheat the oven to 325F. Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
Put 3 cups of coconut chips in a large mixing bowl. Sprinkle coconut chips with 1 tablespoon of water. Toss everything with hands.
In a small bowl, add ½ teaspoon of Ceylon cinnamon, 1 teaspoon of coconut sugar and ½ teaspoon of salt. Mix everything with a spoon or spatula.
Pour dry ingredients over coconut chips and mix with a spatula until coconut chips are coated in the dry mixture.
Spread coconut chips onto the prepared baking sheet and flatten into one layer.
Baking is probably the most challenging part. The goal is to NOT OVER-TOAST the coconut chips. That's why you basically need to sit and watch over the chips while it bakes.
My formula is: bake for 5 minutes and then stir coconut chips to make sure everything bakes evenly. Bake for another 2 minutes then again toss, and then bake for another 2 minutes and toss. Keep your eyes on coconut chips. You want perfect crisp, crunchy, golden brown lovelies.
Remove from the oven and allow to cool completely.
Once cool, transfer to a container or bowl for serving. These are best served at room temperature!
Store in an air-tight glass container for up to two months.

Why you need to make this?

It's a nutritious snack, made with all-natural and wholesome ingredients!
It's crispy and mildly sweet, beautifully flavored.
It's made without refined sugars.
It's rich in nutrients - healthy fats for energy and fibers for digestion.
It's enriched with SUPER-SPICE - Ceylon cinnamon.
It's great for aiding digestion and weight loss.
It's vegan and gluten-free.
It's very filling and perfect for nibbling.
Kids love it!!!

The flavors in these toasted Cinnamon Coconut Chips are so perfectly blended. Sweet and salty, toasted coconut coated with beautiful cinnamon flavor. Crispy and just addictive! And jet so simple and easy to make. + So healthy and totally guilt-free! I promise this will become your favorite snack option as soon as you try it.

You can serve these tasty coconut chips on special occasions like birthday parties, game nights or take it for picnics, even road trips. Or just grab a pinch when you feel sudden hunger strike or drop of energy.

Enjoy!

Recipe

Print Recipe

4.96 from 104 votes

Cinnamon Coconut Chips

Crispy, sweet and salty, these toasted Cinnamon Coconut Chips are a great healthy snack idea. These tasty nibbles will satisfy any craving! + They are SO easy to make at home. You only need 3 simple ingredients and less than 15 minutes! Vegan. Gluten-free. Refined sugar-free. Kid-friendly!

Prep Time5

Cook Time9

Total Time14

Course: Snack

Cuisine: American, International

Keyword: coconut chips recipe, how to make toasted coconut chips, toasted cinnamon coocnut chips, toasted coconut chips

Servings: servings

Calories: 170kcal

Author: Natalie

Ingredients

3 cups coconut chips unsweetened and untoasted
1 tablespoon water
½ teaspoon Ceylon cinnamon
1 teaspoon coconut sugar
½ teaspoon Himalayan salt

Instructions

Preheat the oven to 325F. Line big baking sheet with parchment paper.
Prepare and measure all ingredients using measuring cups.
Put 3 cups of coconut chips in a large mixing bowl. Sprinkle coconut chips with 1 tablespoon of water. Toss everything with hands.
In a small bowl, add ½ teaspoon of Ceylon cinnamon, 1 teaspoon of coconut sugar and ½ teaspoon of salt. Mix everything with a spoon or spatula.
Pour dry ingredients over coconut chips and mix with a spatula until coconut chips are coated in the dry mixture.
Spread coconut chips onto the prepared baking sheet and flatten into one layer.
Bake for 5 minutes and then stir coconut chips to make sure everything bakes evenly.
Bake for another 2 minutes then again toss, and then bake for another 2 minutes. Keep your eyes on coconut chips not to over-toast them.
Remove form the oven and allow to cool completely.
Once cool, transfer to a container or bowl for serving.

Notes

STORING: Store in an airtight container for up to two months.
As a measure, I used US cup (240ml).

Nutrition

More healthy snacks recipes

30 Chia Seeds Recipes

June 14, 2019 by Natalie 25 Comments

Ready to take your chia game to the next level? Try these delicious, healthy and easy chia seeds recipes, including puddings, snacks, smoothies and more.

Chia seeds are stapled in my pantry and part of my daily healthy diet. Neutral in flavor, chia seeds can be added to virtually any recipe for a nutritional boost. These tiny, nutrient-dense seeds, are packed with fiber, protein, omega-3s, and antioxidants. They have some pretty amazing health benefits and I absolutely love them.

They are awesome for making chia pudding but they can be used in so much more ways.. in smoothies, in snacks, jams. If you’re looking to get more chia in your life, here are 30 Chia Seeds Recipes that will inspire you to eat more chia seeds. These chia seed recipes are creative and healthy ways to add the most super of superfoods to your diet quickly.

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Breakfast recipes

Strawberry Chia Pudding topped with fresh strawberries

Raspberry aChia Pudding with almond butter and raspberry jam topped with banana raspberry ice cream and chocolate

Healthy Chocolate Peanut Butter Chia Seed Pudding with maca powder and raw cacao powder

Blueberry Chia Pudding with fresh blueberries and almonds

Chia pudding recipes

Chia jam Recipes

Other breakfast recipes

Strawberry Coconut Overnight Oats from Leanne Ray
Overnight Oats with Mango & Blueberries from The Belly Rules The Mind
Healthy Oil-Free Vegan Pancakes from A Virtual Vegan

Smoothie Recipes

Blueberry Banana Chia Smoothie is the ultimate morning breakfast smoothie! It’s HEALTHY, deliciously creamy and SO satisfying + refined sugar-free and packed with nutrients and powerful antioxidants. #smoothie #summer #fit #workout #sugarfree #healthy #kidsfriendly #whole30 #weightloss #skinny #lowcalorie | natalieshealth.com

Immune-boosting Grapefruit Ginger Smoothie great for weight loss and detox.

Blueberry Banana Chia Smoothie
Grapefruit Ginger Smoothie
Cantaloupe Peach Smoothie
Raspberry Chia Post-Workout Smoothie from Umami Girl

Snack Recipes

Lemon Turmeric Energy Balls served in a bowl

Raw no-bake Carrot Cake Energy Balls made with all HEALTHY ingredients. These yummy bites are refined sugar-free, gluten-free and vegan. Perfect snack, a post-workout snack or simple dessert. | natalieshealth.com | #vegan #glutenfree #sugarfree #Easter #healthy #easy #whole30

Pumpkin Pie Energy Balls are the perfect grab-and-go snack. These HEALTHY no-bake bites are nutritious, refined sugar-free, vegan, gluten-free.

Lemon Turmeric Energy Balls
Gingerbread Energy Balls
Pumpkin Pie Energy Balls
Carrot Cake Energy Balls
Apple Pie Energy Bites
Healthy Chewy No Bake Granola Bars from Happy Kitchen Rocks
Sunbutter Chocolate Granola Bars from Wanderlust & Wellness

Desserts Recipes

Sour Cherry Chia Jam Cornbread
Pomegranate Chia Popsicles from The Fit Cookie
Oatmeal Cookies with Chocolate Chips from Veggie Fun Kitchen
Tropical coconut chia pops from Choosing Chia
Blueberry Banana Chia Bread from Bucket List Tummy

Drinks

Blueberry Lime Chia Fresca
Cherry Chia Fresca Lemonade from Vegetarian Gastronomy
Simple Chia Fresca from Hey Nutrition Lady
Iced Raspberry Leaf Chia Tea from Raia's recipes

If you’ve tried any of these or other recipes on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Benefits Of Chia Seeds

June 10, 2019 by Natalie 9 Comments

Despite their small size, chia seeds are full of important nutrients. They provide many benefits to health as well. Here's all you need to know about the health benefits of chia seeds and why chia seeds are high on my favorite foods list.

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I'm a huge advocate of eating chia seeds. Chia seeds are stapled in my kitchen and are high on my favorite foods list. Every time I publish a chia seed recipe I always get tons of questions about what are benefits, how to eat chia seeds, what is chia to liquid ratio, how much chia should I eat daily... and I realize I didn't share all that info anywhere on my page. And chia seeds are so powerful that they definitely deserve a whole post.

By now you've probably heard of chia seeds and that they are good for our health, especially weight loss, but maybe you're still puzzled with some questions. Here is all you need to know about the health benefits of chia seeds and why this food is so important in a healthy diet.

What are chia seeds?

Chia seeds are the tiny edible seeds that come from the desert plant Salvia Hispanica L., a member of the mint family, which is grown in Mexico. Chia seed was a staple in the lives of ancient Aztecs and Mayans thousands of years ago. In fact, the word chia is actually derived from the Mayan language and means "strength." Aztec warriors even looked to chia to give them stamina and energy.

Chia seeds are packed with nutrients, and therefore the perfect addition to a balanced healthy diet. Chia can be used in everything from baked goods to smoothies. Miraculously, it can even be used as an egg replacer!

Chia seeds nutrition

A one-ounce (28 grams) serving of chia seeds contains (1):

Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Health benefits of chia seeds

Chia seeds are among the healthiest foods on the planet. Despite their tiny size, chia seeds are full of essential nutrients and when eaten as part of a balanced healthy diet, may prevent the development of many chronic diseases.

They're a good source of:

Omega 3 fatty acids: Chia seeds are high in Omega-3 alpha-linolenic acid. 60% of the oil in chia seeds is from this essential omega-3 fatty acids that can't be synthesized and is essential for the human body for good health. Omega-3s have shown a beneficial effect on cardiovascular health - lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation. (2)
Fiber: The fiber in chia seeds is mainly soluble fiber. These fibers help lovering "bad" LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness (3). Because of their rich fiber content, chia seeds are great for digestive health. The fiber acts as a prebiotic and provides fuel for the good bacteria in the gut (4). Plus, the fiber in chia seeds absorbs water and expands in the stomach, which keep us full longer.
Plant-based proteins: Chia seeds are high in proteins. We all know protein is an essential macronutrient needed for many functions in the body, including muscle building. The combination of fat, protein, and fiber means the seeds are digested slowly, providing a long, slow release of energy while keeping blood-sugar levels stable (5).
Magnesium and Potassium: These two minerals are essential minerals needed for good health.
Antioxidants: Chia seeds are also a source of powerful antioxidants that fight the production of free radicals, which can damage cell molecules and contribute to aging and developing diseases like cancer (6, 7).

What do chia seeds taste like?

Chia seeds have a mild, nutty flavor that works well to in both sweet and savory dishes. In raw form, the texture of the chia seed is crunchy and dense but when soaked in water they absorb liquid and become soft.

How to eat chia seeds?

Whole

You can eat chia seeds whole. Unlike flax seeds, you don't have to grind chia seeds to pull nutrients out.

Add chia seeds in yoghurt, oatmeal or cereal, sprinkle the salads. If you do choose to eat chia seeds whole, just make sure you drink plenty of water afterward to keep your body hydrated. Chia seeds absorbs water from your body during digestion.

Soaked

It's not necessary to soak chia seeds before eating, but if you do you'll get the most nutrients out of your food and maximize the potential benefits of chia seeds. Soaking chia seeds in liquid make them much easier to digest too.

Make chia gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to soft gelatin. Store in the refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.

Make chia pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.

Make vegan egg: Chia can replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens.

Ground

Another option is to grind chia seeds in a coffee grinder or blender. When finely ground, chia flour with its high fiber content may be substituted to create gluten-free pancakes, bread, cookies, and more. It's a great alternative to processed grains.

FAQ about chia seeds

How much chia should I eat daily?

There are no precise guidelines on how many chia seeds you should eat daily. But there are some recommendations which suggest eating 20 g (or a bit under 2 tbsp) of chia twice per day. Naturally, this depends on factors like your age, sex, and weight. Because they're so dense in fiber, just remember to increase the amount you eat gradually and drink plenty of water.

Are chia seeds safe for all people?

Some people may experience an allergic reaction after eating chia seeds, though this is uncommon. If you have food allergies (especially to sesame or mustard seeds) or are on high blood pressure medications or blood thinners, ask your health care provider before adding chia to your diet (8).
Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt.
Chia seeds are a good source of fiber. Fiber is essential for our health, promoting regularity and supporting the beneficial bacteria in your gut, among other important roles. However, too much fiber can cause issues for some people like abdominal pain, constipation, diarrhea, bloating and gas (9). Negative symptoms from high fiber intake can be prevented by increasing fiber intake slowly and drinking plenty of water.

Can eating chia seeds make me lose weight?

The soluble fiber in chia seeds absorbs large amounts of water and expands in the stomach. That makes us feel full meaning we will eat less food. This can lead to weight loss. Also, the protein in chia seeds helps reduce appetite and food intake. But there's no such thing as magic food. The entire diet and lifestyle behavior like sleep and exercise counts.
Chia seeds as a part of balanced healthy diet aid the weight loss but adding chia seeds to your meals won't cause you to lose weight on its own.

Where can I buy chia seeds?

You can buy chia seeds at many local grocery stores, health food stores, and online. Chia seed have long shelf life due to their high antioxidant profile and can last about four to five years in your pantry. Make sure you store chia seeds a container with a tight-fitting lid in a cool, dry place. Ground chia seeds are best stored in a glass container in the refrigerator.

Do you have to grind chia seeds?

Unlike flaxseeds that must be ground or at the very least chopped to attain the maximum nutritional benefits flax has to offer, chia seeds can be eaten raw whole or ground.

Is there more than one kind of chia seed?

Yes! Chia seeds can come in black or white form, though their nutritional profile is the same regardless of which color you go with.

More facts about chia

Chia seeds are a whole-grain food, usually grown organically.
Chia seeds are non-GMO and naturally gluten-free (10).
Chia seeds are suitable for those who follow paleo, vegan, vegetarian, keto, Whole30, low-carb or raw diets.
Don't buy chia products or foods with chia in them and think you're automatically getting something healthful. You still need to read labels and make sure the product isn't full of sugar and additives.

Chia seeds recipes

Since chia seeds are so versatile, there are endless ways you can include them in your diet, from trying a popular chia seed pudding to sprinkling them on salads or over cereal. Here are a few recipes you can start with:

Have you tried chia seeds? What are your favorite ways to eat chia?

Monday Motivation #38

June 3, 2019 by Natalie Leave a Comment

Self-care should always come first, but don't let this lead you to think that self-care is selfish. It's just you working on yourself to become the BEST version of yourself for others. Self-care is not indulgent. Self-care is real, and it matters-more than you might think.

Self care is giving the world the best of you instead of what's left of you. — Self-care is giving the world the best of you instead of what's left of you.

Hey there, lovely people! It's been quite some time since I last shared a Monday Motivation post, and I've really missed connecting with you all and spreading positivity.

But today, I have an interesting story to share with you. Recently, I stumbled upon a fantastic quote on the internet that I felt deserved to be printed, framed, and hung on my wall. It's a daily reminder for me to prioritize my self-care, and it has really helped me in the past few weeks.

You see, my life has been a bit hectic lately, and I found myself working too hard and neglecting my needs. I was trying to keep up with everything and everyone, and it was taking a heavy toll on me. I was stressed out, my gut was getting worse, and my back pain was becoming unbearable. I was ignoring my body's signals for a much-needed break, and it was leading me down a dangerous path.

But then, I realized that I needed to take a step back and focus on myself. I turned off my phone and social media, shut down my business, and took a whole week off to recharge and take care of myself. It was scary at first, and I felt guilty and selfish for taking time off, but I soon discovered that it was the best decision I could have made.

During that week, I spent quality time with my family, went for daily walks in the woods, read a good book, enjoyed the sun in my backyard with a cup of Matcha Latte, and indulged in my favorite Chocolate Brownies and Netflix shows. It was a mental and physical holiday, and it did wonders for me.

I learned that it's okay to take a break from your busy life and prioritize your needs. Self-care is not selfish; it's necessary for your well-being. By taking care of myself first, I was able to recharge, rest, and become a healthier, more energetic version of myself. And the best part? Nothing bad happened to my business while I was away, and I had complete support from my family.

So, my friends, I hope my story encourages and motivates you to prioritize your self-care. Remember, taking care of yourself first is not selfish; it's the first step towards becoming the best version of yourself for others.

Until next time, stay HAPPY and healthy.

Xoxo, Natalie

Cinnamon French Toast

May 24, 2019 by Natalie 15 Comments

Sweet and perfectly flavored, this Cinnamon French Toast is destined to make your morning better. Lightly crisp and golden on the outside, topped with almond butter and FRESH FRUITS, this fluffy French Toast is the perfect easy breakfast that is utterly delicious.

French toast has always been family favorite weekend breakfast. My boys love waking up on Sunday morning smelling the freshly baked French Toast. It's a scent that makes them rush down in the kitchen in their pajamas with big smiles on their faces and thousands kisses for me.

These delicious crispy baked golden slices make them so happy. So excited. It's magical. I really enjoy preparing them this simple yet delicious breakfast over and over again just to see them so happy.

Sometimes when I'm super lazy I make French Toast Vanilla Muffins or when strawberries are in season I like to make Strawberry French Toast Bake. But when I wanna really surprise them, I make Cinnamon French Toast. It's sweet and flavorful, crispy from the outside, and soft and fluffy from inside. Topped with fresh fruits and almond butter, it's a breakfast that is both satisfying and nutritious. So good!

Plus this recipe is great way to use up old bread you have in your house. The older the bread, the better. Old bread will soak more batter making the french toast PERFECT!

Cinnamon French Toast Batter

The batter is the base for making the French toast. It's super easy to whip up. You only need a few stapled ingredients, a mixing bowl, and a whisk. Here are the ingredients you'll need:

EGGS: I always use free range eggs.
MILK: I love to use whole cow's milk to make Cinnamon french Toast. Higher fat content in whole milk makes the French toast nice and creamy. You're welcome to use almond or any other milk you prefer.
CINNAMON: Cinnamon is a star in this recipe. It gave unbelievable scent, flavor and sweetness.
SALT: Salt will balance flavors in egg and milk batter.

Mix the batter in a bowl. You can use a whisk or fork to mix the batter together. Make sure the eggs and milk are thoroughly beaten together.

How to make fluffy French Toast

You can use non-sticky skillet or electric griddle to make the French toast. I prefer using the cast iron skillet. Make sure that the skillet is hot before you start cooking the French toast.
Day-old, slightly stale or dried out bread works best.
Soak each side of the bread in the French toast batter. You want both sides of the bread to soak up all of the egg mixture. Don't leave the bread in the mixture too long or it will get soggy.
Use a spatula, fork, or tongs to flip the bread in the French toast batter.
I like to cook French toast on extra virgin coconut oil. But you can use butter if you prefer. Both coconut oil and butter will give the French toast extra flavor but with butter, you'll get nice golden brown crust. If you're using butter make sure you use organic grass-fed butter.
Place a little coconut oil or butter on the hot pan and let it melt. Place the soaked pieces of bread onto the hot, oily pan.
Cook the French toast on both sides until golden brown, crisp around the edges, about 2-3 minutes per side. Work in batches. Do not over crowd the pan.
When you're done with one round, whip out the pan with paper towel and add more butter or coconut oil for next round.
Place French toast on paper towel. Paper towel will soak extra oils from the toast. It's not necessary to do that. I just don't like oily French toast.
Serve hot. Keep the leftovers covered in a food container in the fridge.
Don't reheat the French toast in the microwave. It will become soggy. If you want to reheat, use the oven. 350F for a few minutes will do the job.

French Toast toppings

French Toast is really a wonderful breakfast. You can grab a slice as it is, freshly baked. It's sweet and covered with nutritious eggs and healthy fats, loaded with fibers from grains in bread. But if you want to make your breakfast really powerful and fill it with more healthy nutritious stuff you can totally do it. French Toast allows you to use all sorts of toppings you like and to tailor the breakfast to your desires. You can top Cinnamon French Toast with:

Sliced banana: for extra nutrients and sweetness.
Fresh berries: for freshness and antioxidant boost.
Nut butters: for energy and healthy fats.

Sprinkle all with cacao nibs for extra crunchiness, antioxidant and mood boost. I like to use Yacon sweetened cacao nibs.

Some like pouring extra sweeteners like maple syrup or honey over French toast. I'm not a fan of that extra sugars so I just suggest you to skip it because it's not needed here. Those are actually unnecessary sugary calories you don't want in your breakfast. Besides, there are enough natural sugars in fresh fruits.

Having a piece of warm, freshly made Cinnamon French Toast for breakfast is the ultimate pleasure. It's a filling, HEALTHY and super delicious family breakfast that is done in no time. Crispy baked, topped with fresh fruits and beautiful almond butter, it's a nutritious meal filled with flavors that will surely make your morning brighter.

Serve French toast with cup of:

Enjoy!

Recipe

Print Recipe

5 from 15 votes

Cinnamon French Toast

Sweet and perfectly flavored, this Cinnamon French Toast is destined to make your morning better. Lightly crisp and golden on the outside, topped with almond butter and FRESH FRUITS, this fluffy French Toast is the perfect easy breakfast that is utterly delicious.

Prep Time10

Cook Time10

Total Time20

Course: Breakfast

Cuisine: American, International

Keyword: Cinnamon French Toast, fluffy french toast, Franch toast recipe, recipe for french toast

Servings: people

Calories: 151kcal

Author: Natalie

Ingredients

8 slices whole grain bread
4 eggs
1 cup milk cow's whole milk or milk of your choice
2 teaspoons cinnamon
Pinch of salt
2 tablespoon grass-fed butter or coconut oil for greasing the pan

Toppings:

Almond butter
Fresh fruits
Cacao nibs or dark chocolate chips

Instructions

In a large bowl, whisk together the eggs, milk, cinnamon, and salt.
In a large pan, melt 1-2 tablespoons of the butter or coconut oil over medium heat.
Working in batches, dip a few slices of bread into the egg mixture, turning to coat, then let the excess egg mixture drip off.
Place the bread in the hot pan, being careful not to overcrowd the pan.
Cook the french toast sticks on each side, flipping until each side is golden brown and crispy.
Transfer to a plate covered with paper towels (if you want to soak excess oils).
Serve topped with almond butter and fresh fruits. Sprinkle with cacao nibs or dark chocolate chips.

Notes

As a measure, I used US cup (240ml).
Nutrition information exclude toppings.

Nutrition

If you’ve tried this Cinnamon French Toast recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Iced Mocha Latte

May 22, 2019 by Natalie 102 Comments

This Iced Mocha Latte is the perfect morning drink. It's smooth, bold and full of dark chocolate flavor. Super refreshing with a caffeine boost. Learn how to make this easy iced coffee drink at home.

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Coffee lovers will agree with me: The smell of freshly brewed coffee in the morning is one of the best experiences in life. Nothing beats the smell and the first sip of morning coffee.

As you can imagine, I'm a huge fan of caffeinated drinks. Lately, I'm obsessed with Coffee Smoothie. Altho I alternate coffee and matcha.

With longer days and warming temperatures, iced drinks are definitely my favorite thing in the morning. And the greatest pleasure in the morning is sipping on Iced Matcha Latte while checking emails.

This Iced Mocha Latte is also on my menu. It's cooling and so refreshing. Mildly sweet, flavored with dark chocolate and boosted with superfood maca powder. It is a beverage you will enjoy all Summer long. Forget Starbuck and make this yourself. Trust me! It's easy and so amazing!

Ingredients used

This iced mocha recipe is super easy. If you have cold coffee or cold-brewed coffee on hand, it will take you about five minutes to throw everything together.

Coffee. You can use any type of coffee you want. Freshly brewed, espresso, instant... any type worked here. I like to use cold-brewed.
Milk of choice. You can use any dairy or non-dairy milk. The higher fat of your milk, the richer and creamier your drink will be. I like to use almond milk. It's creamy and tastes amazing paired with other ingredients.
Sweetener. I like to use Maple syrup. But any sweetener works well here.
Cacao powder. To get the rich chocolaty taste, I used cacao powder instead of the sugary chocolate syrup that is usually used in the mocha iced coffee recipe. Cacao is one of the richest sources of polyphenols - antioxidant linked to many health benefits. (Source)
Maca powder. To add something special to this chocolate iced coffee, I used superfood maca powder. This is totally optional but highly recommended. The benefits of maca powder are numerous. And it has an amazing taste that pairs so well with coffee and cacao.

Iced Mocha Latte served in a tall glass with a straw

How to make Iced Mocha Latte

Making this iced mocha is super easy. You will need basic kitchen tools: one tall glass, a cup, and whisk.

Step by step instructions

Prepare the ingredients.
- Start with measuring and preparing the ingredients. I like to use measuring cups.
Brew the coffee.
- If you don't have cold-brew coffee prepared, brew the coffee. If you're using instant or espresso, make one. Leave coffee to cool.
Prepare chocolate syrup.
- Boil the water.
- Place cacao powder and maca powder (if using) in a small cup.
- Add hot water, two tablespoons should be enough. Mix using the spoon or small whisk. I like to use bamboo whisk.
- Add in sweetener and mix until it disolves completely. Chocolate syrup should be smooth without the lumps.
Assemble Iced Mocha Latte
- Take a tall glass and add ice cubes.
- Pour cooled coffee over the ice.
- Add in chocolate syrup and milk.
- Stir to combine.
- Serve and enyoj!

Substitutions

You can substitute almond milk with dairy or any other non-dairy milk - organic soy milk, cashew milk, or oat milk. Note: coconut milk might change overall flavor, so I don't recommend it.
You can substitute maple syrup and use honey. Make sure honey is in liquid form. See "Sweetener recommendation" below for more options.
You can use any type of coffee here: regular black, espresso, instant coffee.
Substitute coffee with 2 shots of espresso in the recipe.

Recipe variations

Make it keto. Use unsweetened almond milk and low-carb/keto sweetener. Add 1 teaspoon of MCD oil in chocolate syrup mixture.
This recipe is very flexible so adjust the ratios of ingredients to your taste.

Sweetener recommendation

I used pure maple syrup in this recipe. Maple syrup is unprocessed sugar, it has a mild sweet taste and fewer sugary calories. You can use other sweeteners.

You can use date syrup or liquid honey.
Use liquid stevia or any liquid low-carb sweetener for the keto / low-carb option.
Coconut sugar or any other cristal sugar works well too.

Recipe FAQ

What is an iced mocha latte?

An iced mocha latte is made from cooled coffee or espresso, milk, and chocolate syrup. In this iced mocha recipe I used cacao powder to make homemade chocolate syrup.

What is the difference between iced latte and iced mocha?

Iced latte is an iced coffee based drink with milk and or cream. An iced mocha is almost the same, but it has added chocolate syrup.

You may also like:

Recipe

Print Recipe

4.91 from 185 votes

Iced Mocha Latte

This Iced Mocha Latte is the perfect morning drink. It's smooth, bold and full of dark chocolate flavor. Super refreshing with a caffeine boost. Learn how to make this easy iced coffee drink at home.

Prep Time5

Total Time5

Course: Drinks

Cuisine: American

Keyword: iced coffee, iced mocha coffee, Iced Mocha Latte

Servings: serving

Calories: 31kcal

Author: Natalie

Ingredients

1 cup coffee
½ cup almond milk
1 teaspoon pure maple syrup to taste
1 teaspoon cacao powder
½ teaspoon maca powder (optional)
Ice cubes

Instructions

Brew your favorite coffee. If you don't have cold-brew coffee prepared, brew the coffee. If you're using instant or espresso, make one. Leave coffee to cool.
Prepare chocolate syrup. Boil the water. Place cacao powder and maca powder (if using) in a small cup. Add hot water, two tablespoons should be enough. Mix using the spoon or small whisk.
Add in sweetener and mix until it disolves completely. Chocolate syrup should be smooth without the lumps.
Assemble Iced Mocha Latte. Take a tall glass and add ice cubes. Pour cooled coffee over the ice. Add in chocolate syrup and milk. Stir to combine.
Serve and enyoj!

Notes

As a measure, I used a US cup (240ml).

Substitutions

You can substitute almond milk with dairy or any other non-dairy milk - organic soy milk, cashew milk, or oat milk. Note: coconut milk might change overall flavor, so I don't recommend it.
You can substitute maple syrup and use honey. Make sure honey is in liquid form. See "Sweetener recommendation" for more options.
You can use any type of coffee here: regular black, espresso, instant coffee.
Substitute coffee with 2 shots of espresso in the recipe.

Make it keto. Use unsweetened almond milk and low-carb/keto sweetener. Add 1 teaspoon of MCD oil to the chocolate syrup mixture.

Nutrition

More recipes to try

This post is originally published in May 2019. It's updated with new information and republished in April 2022. The recipe stayed the same.

No Bake Peanut Butter Balls

May 14, 2019 by Natalie 10 Comments

These 6-ingredient No Bake Peanut Butter Balls a perfect snack! Packed with protein, fibers, and SUPERFOODS, as well as with nuttiness and sweetness, these energy balls provide optimal nutrition while satisfying your sweet tooth cravings. Bonus - they are super easy to throw together.

Just recently I came to realize that the main pitfall of healthy eating is midday sweet snacking. The truth is if you have a healthy sweet treat ready for you somewhere in the fridge, freezer or kitchen cabinets, you won't stumble and take something from, for example, your kid's cabinet where you keep all the jollies and store-bought treats for him.

Let me get this straight, I'm no food-nazi and when it comes to my kiddo's healthy eating I make sure he gets all the healthy nutrients he NEEDS trough main meals. But I always leave snacking as an option he can choose for himself. He likes healthy snacks I made him but also he sometimes likes to grab KitKat from the cabinet. And that's perfectly fine. Having those treats are in my opinion perfectly fine and kids can indulge themselves occasionally with those treats too.

I, on the other hand, bypass that cabinet and these treats with ease. My desire to have store-bought sweet treats are long dead. But when I got caught in a stressful week where I neglected to stuff my freezer with Cacao Energy Balls or jars with Peanut Butter Cookies, then I stumble. And I usually pull my husband right with me. Poor thing.

I don't like to make a fuss about it. It happened. I stumbled. I moved on. Actually, that store-bought treat I had didn't give me nearly much pleasure as Brownie Bites would... if I had 'em that day in my freezer. The good thing I DID learn that day is that I really really need to educate my husband so he can make some of these healthy midday snacks for us when I'm in my no-time-to-prepare-treats phase.

That's why I mixed up these No Bake Peanut Butter Balls. These little peanut butter delights are loaded with nuttiness and sweetness. Soft-textured, melt-in-your-mouth with a touch of bitter-sweet crunchy chocolate bits inside. Yummy!

Also, these energy balls are loaded with nutrients, SUPERFOODS, and all the good-for-you stuff. But most amazing thing about these energy balls is the fact that they are like SUPER easy to make. 6-ingredient, one bowl, no special equipment needed.... yummy snack that is both satisfying, energizing and kills the sugar cravings like SUPER fast. + Anyone can make these. Win!

Peanut Butter Balls ingredients

For this peanut butter balls recipe you'll need:

PEANUT BUTTER: Peanut butter is versatile protein-packed spread that is not only super tasty but super healthy too. It's packed with proteins and healthy fats, as well with fibers. (1) Peanut butter is low in carbs and suitable for people with type 2 diabetes or those following a low-carb diet. Also, half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat that promotes good heart health.
COCONUT FLOUR: Coconut flour is made from dried and ground coconut flesh. Mild in taste, its texture is perfect for making no bake treats. Coconut flour is rich in many nutrients including fats and fibers, but also medium-chain triglycerides (MCTs) a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, brain and heart health. (2)
PURE MAPLE SYRUP: To sweeten these peanut butter balls I used pure maple syrup.

I also added a bit of vanilla flavoring because vanilla loves peanut butter. It's an amazing flavor combo.

To make these energy balls extra special, I added in some:

MACA ROOT POWDER: Maca is in one word - amazing! Some dislike it's earthy nutty taste but I love it. It's a SUPERFOOD known to boost mood, sex drive, energy and stamina. Maca powder is a great source of essential vitamins and minerals - like vitamin C, copper and iron and loaded with powerful antioxidants that prevent some health conditions, including heart disease and cancer. (3, 4)
CACAO NIBS: Cacao nibs are small pieces of crushed cacao beans that have a rich bitter chocolate flavor. Cacao nibs are loaded with nutrients - fiber, protein, and healthy fats, as well as with powerful antioxidants - flavonoids, that have many health benefits. (5, 6) I used Yacon sweetened cacao nibs here. They have the bitterness of raw cacao but with subtle added sweetness. I like to use cacao nibs as a replacement for dark chocolate chips wherever I can especially when making no-bake treats like no bake balls. They give a little crunch which I love in soft no bake protein balls. You can substitute cacao nibs with dark chocolate chips.

How to make no bake peanut butter balls

Use a big glass or stainless steel mixing bowl and silicone spatula to mix ingredients.
If peanut butter is too hard, microwave it for a few seconds to soften.
Use natural soft peanut butter. Crunchy won't work well here.
You can sift maca powder before adding to get rid of lumps.
Don't substitute coconut flour with descended coconut.
If the mixture is to dry add a drop of warm water.
If the mixture is too sticky, add a bit more coconut flour.
You can substitute pure maple syrup with honey. Use raw honey because it has more nutrients.
You can substitute Yacon sweetened cacao nibs with chocolate chips or regular cacao nibs. Be aware that regular cacao nibs are bitter in taste and hard to chew thus not suitable for kids.
Before making the balls, refrigerate the mixture for 15 minutes. That will harden the mixture as coconut will soak the moisture making the mixture easier to roll.
For dusting, you can use crushed cacao nibs, cacao powder, descended coconut or finely chopped raw peanuts.

How long will peanut butter balls last?

Peanut butter balls should be stored in a covered air-tight food container in the refrigerator. Use a piece of waxed paper between the layers. The refrigerated balls will last for 2 weeks.

Can you freeze these protein balls?

Absolutely yes! Place the balls in a zip-lock bag and freeze up to 3 months. You don't need to thaw the balls to eat them.

These healthy no bake peanut butter balls are beautifully flavored, loaded with SUPERFOODS and so delicious – chewy, mildly sweet and so incredible. Perfect snack or sweet treat that goes so well with cup of coffee or tea on afternoons. + There’s a tiny bits of bitter sweet chocolate bits in every single bite which is like soooo yummy!

These protein balls are naturally gluten-free, vegan and made without refined sugars with only good-for-you stuff. They are one of the best snacks to have on hand for easy, healthy snacking!

Enjoy!

Recipe

Print Recipe

5 from 9 votes

No Bake Peanut Butter Balls

These 6-ingredient peanut butter balls only take a few minutes to throw together and are full of healthful ingredients! Packed with nuttiness and sweetness, these are perfect healthy snack. Vegan. Gluten-free. Without refined sugars.

Prep Time5

Resting time15

Total Time20

Course: Dessert, Snack

Cuisine: American, International

Keyword: no bake peanut butter balls, peanut butter balls healthy, peanut butter balls recipe, peanut butter balls with chocolate chips

Servings: balls

Calories: 168kcal

Author: Natalie

Ingredients

1 cup natural peanut butter smooth
½ cup coconut flour
¼ cup pure maple syrup
1 teaspoon vanilla extract
2 tablespoon maca powder
¼ cup Yakon sweetened cacao nibs or chocolate chips

For dusting:

Crushed cacao nibs or cacao powder

Instructions

Mix all ingredients with the spatula in a large mixing bowl until well combined. Leave in the fridge for 15 minutes for the mixture to harden.
Take 1 tablespoon of mixture and gently roll into a ball.
Coat the ball with crushed cacao nibs or cacao powder.
Repeat with remaining ingredients.
Eat immediately or store in an air-tight container in the fridge.

Notes

As a measure, I used US cup (240ml).

Nutrition

If you've tried this No Bake Peanut Butter Balls recipe or any other recipe on Natalie's Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Healthy Strawberry Recipes

May 8, 2019 by Natalie 31 Comments

Strawberries are low-calorie fruit that is not only delicious but super healthy, packed with vitamins, fibers, powerful antioxidants. Here's why strawberries should be part of your healthy diet, including tips on how to buy, store and freeze strawberries. + I give you most delicious Healthy Strawberry Recipes to use up this amazing fruit.

Strawberries are called as "Queen of Fruits" for a good reason. These sweet little delights are not only delicious but nutritious with many health benefits. This heart-shaped fruit is loaded with immune-boosting vitamin C, powerful antioxidants that fights free radicals and protects against inflammation, cancer and heart diseases. Also, strawberries are low-calorie fruit and thus perfect for weight loss. Strawberries are in one word AMAZING and they are part of my healthy diet.

Since strawberries are now in season, I decided to group up some of my favorite Healthy Strawberry Recipes in one post. All these recipes are super easy to make, packed with fresh strawberries and beyond words delicious.

But also I want to share with you why I love strawberries so much, by giving you some info about the health benefits of eating strawberries including tips on how to buy, store and freeze strawberries. Read and fell in love with strawberries too.

Strawberry nutrition facts

Strawberries are amazing! They are low-calorie fruit that consist mainly of water (91%) and some carbohydrates (7.7%). Most of these carbs are simple sugars - such as glucose, fructose, and sucrose - but they also contain a decent amount of fiber that are important to feed the friendly bacteria in your gut and improve digestive health.

One cup of sliced, fresh strawberries (166 grams), contain (1):

Calories: 53 kcal
Protein: 1.11 g
Carbohydrates: 12.75 g
Dietary fiber: 3.3 g
Sugars 8.12 g
Fat 0.50 g

Also, strawberries have a glycemic index (GI) score of 40, which is relatively low (2). This means that strawberries don't lead to big blood sugar spikes and they are considered safe for people with diabetes.

The most prevalent vitamins and minerals in strawberries are:

- Vitamin C. Strawberries are an excellent source of vitamin C, a powerful antioxidant that promotes healthy immunity and skin health (3, 4).
- Folate (vitamin B9). Folate is important for normal tissue growth and cell function. It's fundamental vitamin for pregnant women and older adults (5, 6, 7).
- Potassium. This is essential mineral responsible for regulating blood pressure (8, 9).

Strawberries are also a good source of iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.

Health benefits of strawberries

In addition to being sweet, juicy and absolutely delicious, strawberries offer many health benefits. The antioxidant-rich strawberries prevent many diseases - those caused by inflammation and oxidative stress. They help with obesity and keep our hear healthy by increasing HDL (good) cholesterol levels, and lower the blood pressure. Also, they are good protection against various types of cancer. (10)

Health benefits of strawberries are many. Here are just a few that will convince you to include this fruit in your diet.

#1 Heart health
Strawberries have high levels of heart-healthy antioxidants - flavonoids with strong anti-inflammatory properties that reduces the risk of a heart attack and improve our heart health. Additionally, the high fiber content, vitamin C, and folate in strawberries help keeping the heart healthy by reducing bad cholesterol. (11, 12, 13)

#2 Reduce blood pressure
Strawberries are rich in potassium and magnesium and low in sodium. Potassium and magnesium help reduce hypertension and the rigidity of arteries and blood vessels. This eases the flow of blood to various parts of the body and keeps them functioning at their full potential. (14)

#3 Stroke prevention
The anti-inflammatory power of the antioxidants in strawberries helps reduce the formation of blood clots that are linked with stroke. (15)

#4 Cancer prevention
Vitamin C, folate, and flavonoids in strawberries act as excellent antioxidants and form strong line of defense to fight cancer and tumor growth. (16)

#5 Boost immunity
Vitamin C, present in strawberries and many other types of fruits help boosts the immune system and helps in curing common cough and cold. A single serving has approximately 150% of your daily requirement of vitamin C!

#6 Weight Loss
Strawberries boost the production of the adiponectin and leptin, both of which are fat-burning hormones. (17) They help reduce appetite, decrease blood sugar, and reduce body weight and fat, all of which promote weight loss.

#7 Reduce the risk of diabetes
Strawberries are a low glycemic index food that are high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows. Eating strawberries may lower the risk of developing type 2 diabetes. (18)

When are strawberries in season?

Strawberries are available basically year-round in grocery stores. You can find fresh strawberries, same as frozen ones pretty much in any store. But the best strawberries are those that are fresh and in season. And that’s between April and June.

How to choose the best strawberries?

Nothing beats fresh strawberries plucked from the bush and eaten raw! But many of us are not that lucky to have strawberries planted in our gardens. So when visiting stores or farmers market, we have to choose. And here's how to choose the best ones:

Select organic, locally grown strawberries whenever possible, as they are safe to eat and have the sweetest flavor.
Choose berries that are firm, plump, undamaged and free of mold.
Look for those that have a shiny, deep red color and bright green caps attached.
Take a whiff before you buy. Strawberries should smell like strawberries meaning they have to be fragrant.
Strawberries that are available all year round are from those countries with a warmer climate. They are safe to eat but I always choose organic.

Note: Strawberries have the highest level of pesticides (19), so when it comes to strawberries I always look to buy organic and locally-grown. But that's not always the case and I know for many organic strawberries are outside of the budget. There is no need to worry. The nutritional benefit of eating conventionally grown strawberries far outweighs the risk of not eating strawberries at all.

How to store strawberries?

Strawberries are very delicate and highly perishable fruit and should be eaten in a couple of days once harvested. Proper storage can keep strawberries fresh longer. Here's how:

Don't wash strawberries and don't remove their stems until meant to eat. That way they will last longer.
Store strawberries in a sealed container and keep them refrigerated in the coldest part of the fridge.
If properly stored, they will last for a week.
To wash strawberries, place them in a large colander and rinse gently with cool water. Lay strawberries in a single layer on a clean kitchen towel or layer of paper towels and pat dry.

How to freeze Strawberries?

Nothing is more disappointing than to find your beautiful fresh strawberries started to rot and you have to toss them out. You can avoid wasting these little treasures simply by freezing them. Freezing strawberries don't underly the nutritional value of the fruit. Actually, strawberries will keep 98% of all their values but also original shape, color, and taste.

Here are some tips on how to freeze strawberries:

Hull the strawberries and wash them thoroughly. Pat them dry with paper towels.
Lay them in a single layer on a baking sheet with baking paper on the bottom, and freeze them until they're solid (overnight usually does it).
Transfer frozen strawberries to a resealable plastic zip-lock bag and keep them frozen until ready to use.
Frozen strawberries will keep up to six months.

Did you know...

Strawberries are not berries from a botanical standpoint, but pseudocarps (also known as a false fruit or accessory fruit). The strawberry plant, genus Fragaria, is a member of the rose family. Yes, ROSE! The true fruits of the strawberry plant are actually the small seeds found on the outer surface.

Also, the red color of strawberries is due to high amounts of anthocyanins (pigment), but the presence of anthocyanins is not always assimilated with the red color. The anthocyanins also give color to blueberries, but the difference in pH makes them...blue.

Recipes to use up strawberries

Perfectly ripe, sweet and delicious strawberries are best eaten raw, right out of hand. But if you're willing to put in just a bit more effort, there are many other ways to enjoy this fruit. Here is the selection of delicious healthy strawberry recipes that are easy to make, super delicious and totally guilt-free.

Enjoy!

Strawberry Kefir Smoothie topped with fresh strawberries and superfoods

#1 Strawberry Overnight Oats

Creamy and delicious, this Strawberry Overnight Oats recipe will be your new favorite breakfast, I promise! These oats are loaded with fibers, proteins, and SUPERFOODS. Made with yogurt for extra creaminess and packed with fresh strawberries, they are wholesome meal that will make you wake up early in the morning just to have breakfast.

#2 Strawberry Kefir Smoothie

Refreshing and loaded with flavor, this Strawberry Kefir Smoothie is a delicious and super healthy way to start the day. This fruity kefir drink is loaded with probiotics and SUPERFOODS, naturally sweet and made without added sugars. It’s an easy breakfast that will satisfy all your morning needs.

Healthy Strawberry Spirulina Smoothie with spinach and superfoods

Healthy Strawberry Chia Seed Pudding with fresh strawberries

#3 Strawberry Spirulina Smoothie

Strawberry Spirulina Smoothie is jet another perfect morning drink. This tasty breakfast smoothie is delicious, super simple to throw together, and a wonderful way to get your daily dose of greens. It’s made without added sugars, loaded with nutrients, antioxidants and SUPERFOODS.

#4 Strawberry Chia Pudding

This simple, yet so delicious Strawberry Chia Pudding is nutritious breakfast that is decadent enough to be a dessert too. It’s loaded with fresh strawberry flavor, lightly sweet and totally addictive. A satisfying guilt-free treat that’s refined sugar-free, healthy and packed with superfoods.

Strawberry Peanut Butter Smoothie with banana and flaxseeds topped with superfoods

Strawberry Oatmeal Cookies with fresh strawberries and walnuts

#5 Strawberry Peanut Butter Smoothie

Sweet and deliciously creamy, Strawberry Peanut Butter Smoothie is perfect on-to-go breakfast for busy weekday mornings! It’s loaded with nutrients and fresh strawberry flavor. Refined sugar-free, all natural and very filling – super healthy and so tasty.

#6 Strawberry Oatmeal Cookies

Chewy Strawberry Oatmeal Cookies are one delicious treat filled with fresh strawberries and beautiful flavors. These tasteful cookies are made with all healthy ingredients and packed with nutrients. Without refined sugars, whole grain, and super low-calorie these cookies are perfect breakfast, kids school snack or afternoon dessert.

Strawberry Chia Seed Jam with Lime and Cinnamon

Creamy and sweet with a kick of spicy ginger, this immune boosting Strawberry Ginger Smoothie Bowl is a fresh and HEALTHY breakfast done in just minutes! Packed with nutrients, low calorie and WITHOUT added sugars. Vegan, gluten free and dairy free. DELICIOUS! #vegan #glutenfree #dairyfree #sugarfree #healthy #smoothie #recipe #breakfast #kids

#7 Strawberry Chia Seed Jam

Strawberry Chia Seed Jam is the perfect healthy alternative to conventional store-bought jams. It’s made with healthy ingredients, loaded with delightful fruity flavor and many nutrients. Enriched with lime and cinnamon and without refined sugars, this jam is a delicious way to enjoy healthy breakfast every day.

#8 Strawberry Ginger Smoothie Bowl

Sweet with a kick of spicy ginger, this immune boosting Strawberry Ginger Smoothie Bowl is a fresh and healthy breakfast done in just minutes! Packed with nutrients, low calorie and made without any added sugars it's irresistible and yummy!

Sweet and flavorful, this Strawberry Chocolate French Toast Bake is the ultimate crowd-pleaser. It's filled with cottage cheese and super HEALTHY. A delectable, make-ahead morning treat or brunch. #breakfast #healthy #brunch #overnight #casserole

#9 Strawberry Chocolate French Toast Bake

Sweet and flavorful, this Strawberry Chocolate French Toast Bake is the ultimate crowd-pleaser. It’s filled with cottage cheese and so delicious. Easy make-ahead morning treat or brunch.

#10 Strawberry Banana Muffins

Strawberry Banana Muffins makes perfect afternoon treat. Packed full of fresh flavors and all the healthy stuff these banana muffins will surprise you with it's taste. Made without refined sugars, low calorie and super easy to make… just amazing!

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If you’ve tried any of these healthy strawberry recipes or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

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Carrot Cake Baked Oatmeal

April 2, 2019 by Natalie 66 Comments

This Carrot Cake Baked Oatmeal is an easy, super nutritious make-ahead breakfast filled with incredible flavor and sweetness. It's packed with wholesome ingredients - hearty oats, sweet carrots, and beautiful seasonal spices. It's also super simple and made without processed sugars.

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On weekends, I love to make baked oatmeal. Why?! Because there's nothing cozier than freshly baked oatmeal served with a cup of Matcha Latte on the weekend morning.

Actually, the whole magic of baked oatmeal is in the option to prep it the night before. That way you don't have much fuss around breakfast in the morning. I tell you, it's the easiest family breakfast ever.

Another reason why I love baked oatmeal is that it's fully adaptable. I usually follow what's in season and make it with seasonal ingredients. And this beautiful Carrot Cake Baked Oatmeal is tailored to celebrate the Spring season. You going to love it because:

It's a comforting dish perfect for mornings.
It's full of seasonal ingredients and flavors, spiced with amazing cinnamon.
It's easy to make, in one bowl, with simple pantry ingredients.
It's packed with fibers from oats, proteins, and Omega-3s.
It's made without unhealthy processed sugars.
It's very satisfying, nourishing, and great for weight loss.
It's a great meal-prep recipe. You can prepare it, refrigerate and bake it in the mornings.
It's a great way to add carrots to your breakfast. Carrots are packed full of nutrients and antioxidants!

Ingredients used

This baked carrot cake oatmeal recipe is very simple. You will need only basic pantry ingredients:

Oats. Oats are whole grain, meaning they are rich in fiber, especially beta-glucan, a type of soluble fiber that keeps our heart healthy. They also support healthy digestion, which is essential for strong immunity. I used rolled oats.
Milk of choice. I like using oat milk, but any type of milk will work.
Carrots. Fresh, sweet, and loaded with nutrients they are a real superfoods. Carrots are now in season and beautiful. When baked, carrots soften giving an amazing texture to baked oats. So yummy!
Sweetener. Honey or pure maple syrup is the best option here. See "Recipe tips" for more suggestions.
Ceylon cinnamon. It's known for its anti-inflammatory properties. (Source)
Hemp seeds. They are an excellent source of Omega-3s, but also a great source of proteins.
Goji berries. They are loaded with vitamin C, iron, vitamin A, zinc, and powerful antioxidants. (Source)

Other pantry ingredients you'll need:

Egg. I use free-range.
Himalayan salt.
Baking powder.
Nutmeg.
Vanilla extract.
Coconut oil. I use extra virgin coconut oil.

Carrot Cake Baked Oatmeal served on a plate

How to make Carrot Cake Baked Oatmeal

Making baked oatmeal cake is very simple. It's a one-bowl recipe, with 5 minutes of prep time.

Equipment used

Measuring cups.
Grater.
Mixing bowl.
Whisk.
6x9-inch casserole dish.

Step by step instructions

Step 1: Prepare the ingredients.
- Position an oven rack in the middle and preheat the oven to 356F (180C).
- Melt the coconut oil and let it cool on the room temperature.
- Spray the casserole dish with cooking spray or grease it with coconut oil. Set the casserole aside.
- Wash the carrots well, and use a vegetable peeler to peel off their skins. Grate the carrots.
- Measure the rest of the ingredients using measuring cups.
Step 2: Mix the ingredients.
- Place milk, egg, syrup, vanilla extract and melted coconut oil into a a large mixing bowl. Mix using the whisk until ingredients combine.
- Add in all the dry ingredients: oats, hemp seeds, cinnamon, nutmeg, baking powder and salt.
- Using the whisk or a spoon stir well to combine the ingredients.
- Mix in grated cerrots and goji berries.
- Transfer the mixture into a prepared baking casserole dish.
Step 3: Bake the oatmeal.
- Bake 35 to 40 minutes, or until top is golden brown.
- Watch the oatmeal and don't over-bake or burn it.
- Remove the oatmeal out of the oven.
- Leave it to cool for a few minutes in the baking dish.
Step 4: Serve.
- Portion the oatmeal and serve warm.
- Add toppings (optional). I used Goji berries and maple syrup. See 'Tips for serving' for more ideas.

Substitutions

You can any milk here, like oat milk, organic soy milk, cashew milk, or almond milk. Cow's milk works well too. Note: Coconut milk won't work well here.
You can substitute rolled oats with quick oats. Note: quick oats will give a more mushy, soft texture.
You can substitute hemp seeds with chia seeds or ground flax seeds.
You can substitute Ceylon cinnamon with pumpkin spice.
You can substitute Goji berries with raisins, dried cranberries, sultanas, chopped dates, or dried apricots.

Tips for storing

Keep baked oatmeal in an air-tight food container refrigerated for up to 5 days.
How to freeze: Place the sliced baked oatmeal in a zip-lock bag or food container and freeze for up to 3 months. Thaw the oatmeal at room temperature before serving. Don't use the microwave to thaw them.

Tips for serving

Serve freshly baked carrot cake oatmeal with fruits: fresh pomegranate, blackberries, plum, pear, peach, banana slices.
Top it with yogurt and maple syrup or honey.
Sprinkle with cinnamon to add more flavor.
Crumble in the bowl and add milk.
Sprinkle with chopped nuts and dried fruits to add some crunchiness and sweetness.

Recipe variations

You can add in chopped nuts: walnuts or pecans.
Substitute dried fruit with dark chocolate chips.
Make it weight loss friendly: Use low-fat milk and low-carb sweetener. Omit dried fruits to cut down the sugars.
Make it protein-packed: Add a scoop of protein powder to the mixture. I recommend vanilla protein powder.
Make it gluten-free: Use certified gluten-free oats.
Make it vegan: Use flax or chia egg. Use plant-based milk.

Recipe tips

Rolled oats are the best for making baked oatmeal. You can use instant quick oats instead. They will give a softer more mushy texture.
Reheating the oatmeal in the microwave: Simply pop the baked oatmeal in the microwave for about 1-2 minutes, or until heated through.
Reheating the oatmeal in the oven: Preheat the oven to 180C. Place the oatmeal in an oven-safe dish. Cover it with foil and pop it in the oven for about 20 minutes.

Sweetener recommendation

You can use honey or maple syrup. Make sure you use honey in liquid form.
Date syrup or molasses are great options too. Note: they can make oats darker in color.
Use stevia or any low-carb sweetener for a low-calorie option.
If you're adding protein powder to the mixture, then omit sweetener. Protein powder will give oats enough sweetness.

If you're a fan of carrot cake breakfast, try these recipes too:

Recipe

Carrot Cake Baked Oatmeal featured image

Print Recipe

5 from 78 votes

Carrot Cake Baked Oatmeal

This Carrot Cake Baked Oatmeal is an easy, super nutritious make-ahead breakfast filled with incredible flavor and sweetness. It's packed with wholesome ingredients - hearty oats, sweet carrots, and beautiful seasonal spices. It's also super simple and made without processed sugars.

Prep Time10

Cook Time40

Total Time50

Course: Breakfast

Cuisine: American, British, International

Keyword: Baked Carrot Cake Oatmeal, baked oatmeal, Carrot Cake Baked Oatmeal, Carrot Cake Oatmeal Bake, healthy carrot cake baked oatmeal

Servings: slices

Calories: 174kcal

Author: Natalie

Equipment

Measuring cups
Mixing bowls
Grater
6x9-inch casserole dish
Whisk

Ingredients

2 ½ cups rolled oats
2 tablespoons hemp seeds
1 teaspoons baking powder
¼ teaspoon Himalayan salt
2 teaspoons Ceylon cinnamon
¼ teaspoon nutmeg
1 egg *
1 cup milk
⅓ cup pure maple syrup
2 teaspoons vanilla extract
¼ tablespoon extra virgin coconut oil melted and cooled
1 ½ cups grated carrots
¼ cup Goji berries

Instructions

Position an oven rack in the middle and preheat the oven to 356F (180C).
Melt the coconut oil and let it cool on the room temperature.
Spray the casserole dish with cooking spray or grease it with coconut oil. Set the casserole aside.
Wash the carrots well, and use a vegetable peeler to peel off their skins. Grate the carrots.
Place milk, egg, syrup, vanilla extract and melted coconut oil into a a large mixing bowl. Mix using the whisk until ingredients combine.
Add in all the dry ingredients: oats, hemp seeds, cinnamon, nutmeg, baking powder and salt.
Using the whisk or a spoon stir well to combine the ingredients.
Mix in grated cerrots and goji berries.
Transfer the mixture into a prepared baking casserole dish.
Bake 35 to 40 minutes, or until top is golden brown. Watch the oatmeal and don't over-bake or burn it.
Remove the oatmeal out of the oven.
Leave it to cool for a few minutes in the baking dish.
Portion the oatmeal and serve warm.

Notes

As a measure, I used the US cup (240ml).

Substitutions

You can any milk here, like oat milk, organic soy milk, cashew milk, or almond milk.
Cow's milk works well too. Note: Coconut milk won't work well here.
You can substitute rolled oats with quick oats. Note: quick oats will give a more mushy, soft texture.
You can substitute hemp seeds with chia seeds or ground flax seeds.
You can substitute Ceylon cinnamon with pumpkin spice.
You can substitute Goji berries with raisins, dried cranberries, sultanas, chopped dates, or dried apricots.

Keep baked oatmeal in an air-tight food container refrigerated for up to 5 days.

How to freeze: Place the sliced baked oatmeal in a zip-lock bag or food container and freeze for up to 3 months. Thaw the oatmeal at room temperature before serving. Don't use the microwave to thaw them.

Nutrition

This post is originally published in April 2019. It's updated with new information and republished in March 2022. The recipe stayed the same.

More recipes to try

Lemon Blueberry Pound Cake

March 29, 2019 by Natalie 105 Comments

Moist, flavorful and absolutely delicious, this Lemon Blueberry Pound Cake is the perfect healthy dessert to enjoy. It's filled with fresh blueberries and refreshing lemon flavor, perfectly sweet yet made without refined sugars. The best lemon pound cake ever!

If you're looking for the lemon kick to celebrate Spring, then this amazing lemon pound cake is just the right thing. It has an ideal amount of lemon, it is tender with subtle sweetness and melt-in-your-mouth texture. Actually, it tastes just like a bright refreshing ray of sunshine. Just like SPRING!

While I'm a huge fan of LEMONS and everything lemony.... I absolutely ADORE these Lemon Turmeric Energy Balls.... my husband, on the other hand, is not much of a fan of lemon desserts. But surpassingly there something magical in Raspberry Lemon Loaf Cake and this beautiful Lemon Blueberry Pound Cake that's appealing even to an anti-lemon person like my husband.

This lemon pound cake is refreshing, tasteful, just gorgeous. And when you know it's made with all the HEALTHY good-for-you stuff, makes it even more appealing and irresistible.

I think the main reason we are totally crazy about this cake is the SCENT. While the cake is still in oven, baking, its sweet-lemony fragrance overtake the entire house and seduce us. We both go mad from desire. We usually swirl around the house, going in and out of the kitchen... both acting like lunatics.

And when I finally get it out of the oven, we devour a third of the cake right there, in the kitchen, by the oven. We sometimes don't even get the cake out of the loaf pan. SO embarrassing... but on another hand soooo liberating. Feels great to enjoy something so delicious knowing that it's totally guilt-free.

For me personally, the beauty in this lemon pound cake is also in its simplicity. This pretty little thing is super easy to make. Which is a big plus when you craving something sweet during weekdays OR when you try to impress the guests and you don't feel like baking something complicated. And oh boy, do they get surprised with this flavorous beauty. This cake is a winner with cup of coffee and killer dessert for parties.

How to make this delicious lemon pound cake

This pound cake recipe calls for only a few simple HEALTHY ingredients:

Whole grain flour: I used Spelt whole grain flour but you can swap for wheat flour instead. Spelt flour added extra density to cake texture but also many nutrients as well. Not to mention, Spelt is ancient grain, meaning much healthier than the wheat.
Greek yogurt: Greek yogurt added richness and tangy flavor to this pound cake. But it also helped keep it deliciously moist.
Coconut oil: I always use coconut oil in my baking. Coconut oil is an unbelievably healthy and perfect replacement for other refined unhealthy oils. If you haven't started using coconut oil in your baking/cooking, you definitely should.

To sweeten this beauty up, I used pure maple syrup. Maple syrup is mildly sweet and doesn't overtake the flavors in baking. By using maple syrup, and all other healthy ingredients mentioned above, I made this cake totally healthy, free of refined sugars and totally guilt-free. Win!

The main stars of this pound cake are delightful LEMON and fresh immune boosting, antioxidant-rich blueberries.

Lemon is now in season and bursting with flavor. I used organic unwaxed lemons here because I like to use real lemon zest when making lemon cakes. Nothing beats that fresh lemon zest tastes especially in baked cakes. Its strong rich flavor paired so well with sweet blueberries.

Blueberries, on the other hand, gave unbelievable freshness to this cake. In every zesty, delicious bite hides a bit of blueberry surprise. Just delicious!

This Lemon Blueberry Pound Cake is a Spring must-try. It's just incredibly tasty, sweet and just lovely. It's really hard to resist its look, scent, and flavor. It’s sure to be a winner at any dessert table. + It's great for upcoming Mother's day celebration. I know I'll be making this cake again this weekend and many weekends more this Spring and Summer.

If you're looking for more pound cake recipes, check out these:

Enjoy!

Recipe

Print Recipe

4.55 from 117 votes

Lemon Blueberry Pound Cake

This moist and rich Lemon Blueberry Pound Cake filled with fresh blueberries is just AMAZING! It melts in your mouth and is full of refreshing delicious flavors. Healthy and without refined sugars it's the perfect guilt-free treat.

Prep Time10

Cook Time50

Total Time1

Course: Dessert

Cuisine: American, British

Keyword: lemon blueberry loaf cake, lemon blueberry pound cake, lemon pound cake, pound cake recipe

Servings: slices

Calories: 171kcal

Author: Natalie

Ingredients

1 ¾ cups whole grain flour I used Spelt ***
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon Himalayan salt
2 large eggs
½ cup Greek yogurt
⅓ cup extra virgin coconut oil melted and cooled to room tmeperature
½ cup pure maple syrup
1 teaspoon vanilla extract
2 teaspoon zest
2 tablespoon lemon juice
1 cup blueberries

Instructions

Preheat oven to 350 F (176C). Grease and flour an 8x4x2 loaf pan.
In a large bowl, whisk together flour, baking powder, soda, and salt. Set aside.
In a separate bowl whisk together eggs, yogurt, oil, syrup, vanilla extract, and juice and zest. Stir in the dry ingredients and whisk until mixed through.
Gently fold blueberries into batter.
Pour the batter into the greased and floured loaf pan. Bake 50 minutes or until a toothpick poked into the center comes out clean.

Notes

As a measure I used UScup (240ml).
Store the leftover cake at room temperature for 4 days or freeze for up to 3 months.

***To get the best moist and tender cake, use flour combo: 1 cup whole grain Spelt flour + ¾ cup white Spelt flour.

Nutrition

Xoxo, Natalie

Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

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Mini Peanut Butter Banana Muffins

March 1, 2019 by Natalie 59 Comments

These mini Peanut Butter Banana Muffins are not only adorable but so delicious. Sweet, flavorful, and loaded with chocolate chips. Also, made with wholesome ingredients, and without unhealthy sugars. Perfect healthy breakfast for kids.

I was just about to make and share with the world yet another chocolate recipe and thus continue chocolate extravaganza that's been going on in my life and the blog lately. But then I looked at my food calendar... yes, I actually have one pinned on my office wall to inspire me... and I saw that with 1th of March (which is today!) the National Peanut Butter Month begins. Oh, joy!

I quickly switched my mind from chocolate to this creamy nutty splendor that I love SO MUCH and start brainstorming what to make for my boys and me to mark this special occasion.

And while my mind was full of ideas, I remembered that a few weeks back I bought this cute little mini muffin tin to make cute little muffins, but never got a chance to bake them. Because of the No Bake Brownie Bites and Fudgy Cacao Walnut Brownies. OBVIOUSLY! So now with that chocolate craziness behind me (or at least I think is behind me...), it was time to test that muffin tin and bake something peanut-buttery.

Honestly, I never made mini muffins or baked anything that tiny before. Regular muffins are kinda my thing. I am well known to make the best moist and tender Strawberry Banana Muffins, and Double Chocolate Banana Muffins are sooo darn good. You just can't resist them. But with these tiny muffins, I was kinda worried. How they will turn out?! I mean, they are soooo tiny!!!!

Well, my worries were all for nothing. It turned out that mini muffins are super simple to make, just like regular ones.

When I got these mini Peanut Butter Banana Muffins out from the oven and made that first bite... well these muffins are bite-size, so I literally put the whole muffin in my mouth, I just mumbled with pleasure. They turned out absolutely perfect.

These bite-sized little sweethearts are soft textured, like little marshmallows, sweet and so beautifully flavored with peanut butter and banana. Soooo SO good! Oh, and did I mention that I even manage to squeeze chocolate chips inside. Oh yes, I did! I DID!!!

Are these Peanut Butter Banana Muffins healthy?

You bet they are!!! These mini Peanut Butter Banana Muffins are not just adorable, sweet tasting and absolutely delicious, they are also super HEALTHY and made with only good-for-you stuff.

To make them I used oat flour which is basically oats blended into a flour. Oats are loaded with nutrients and many health benefits. They are rich in fibers good for our digestion, and a good source of proteins too which is a great bonus when you're on a healthy diet.

But did you know that oats are like super healthy for our heart too? YES. Oats reduce the risk of coronary diseases, lower cholesterol levels, and decrease blood pressure. Dunno about you, but I like to take care of my heart. I mean, it's super important, right?! That's why I eat heart-healthy foods every day. + I love using oat flour in baking because it lends soft and fluffy texture to baked goods, adding a mildly sweet flavor to it.

To sweeten these little cuties I used ripe banana and added just a hint of maple syrup so these banana peanut butter muffins are completely REFINED SUGAR-FREE, meaning healthier and guilt-free.

The thing that gave the muffins the real distinctive taste is, of course, peanut butter. It has this strong nutty flavor that paired so well with mildly sweet oat flour and banana. Peanut butter turned these tiny bites into a rich and delicious treat. But peanut butter is not just flavorful and tasty. It's also very healthy and added so many nutrients, like proteins and healthy fats making these little bites super NUTRITIOUS too.

To make them even more delicious (and nutritious) I also tossed in some dark chocolate chips and topped them fruity chia jam. I used raspberry chia jam, like the one I used in Raspberry Chia Pudding. You can use any fruit jam here.

Check these homemade chia jams for inspiration:

In the end, with all these healthy nutritious ingredients inside, these mini Peanut Butter Banana Muffins can be considered to be more than just a sweet afternoon enjoyment. They are a well-balanced WHOLESOME snack that is perfect for mornings as quick breakfast, but also when you need something to pack to your or kids lunchbox.

It's more than a cute look in these banana and peanut butter muffins. That's for sure!

What to say. These tiny little beauties totally thrilled us, with its taste, texture, healthiness and look. I mean, just look at them. They are soooo cute! And don't get me started blabbing about peanut butter-banana- chocolate+jelly combo! YUM!

My boys were delighted. I was delighted. The only problem was we ate them too quickly. Next time I need to do a double bunch.

Enjoy!

Recipe

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4.70 from 30 votes

Mini Peanut Butter Banana Muffins

Mini Peanut Butter Banana Muffins are not only adorable but absolutely delicious. Soft textured, beautifully flavored and loaded with chocolate chips, these tiny beauties are the perfect snack. They are easy to make, HEALTHY and totally guilt-free, made WITHOUT REFINED SUGARS.

Prep Time5

Cook Time10

Total Time15

Course: Breakfast, Dessert, Snack

Cuisine: American, International

Keyword: banana and peanut butter muffins, banana peanut butter muffins, healthy peanut butter banana muffins, mini peanut butter muffins, peanut butter banana chocolate chip muffins

Servings: servings (2 mini muffins per serving)

Calories: 141kcal

Author: Natalie

Ingredients

1 cup oat flour
2 ½ teaspoon baking powder
Pinch of salt
1 cup mashed ripe banana about 1 large banana or 2 small ones
¼ cup creamy peanut butter unsalted and without added sugars
3 tablespoons pure maple syrup
2 tablespoons extra virgin coconut oil melted and cooled to room temperature
1 teaspoon vanilla extract
1 large egg
¼ cup mini dark chocolate chips with 70% or more cacao without refined sugars
½ cup homemade chia jam optional

Instructions

Preheat the oven to 350°F and line the mini muffin tin with mini cup liners (or spray a mini muffin tin with nonstick spray).
In a bowl mix dry ingredients - oat flour, salt, and baking powder. Set aside.
In a separate bowl mash banana with the fork. Mix in peanut butter, maple syrup and add coconut oil and vanilla. Gently mix everything with the whisk.
Add egg and slowly whisk few more times until egg is incorporated.
Slowly whisk in the flour mixture. Add chocolate chips and mix well but don't overmix the batter.
Using a small teaspoon, fill muffin tins ¾ full. Top muffins with jam (if using).
Bake or 8-10 minutes or until golden brown.
Cool in the pans for several minutes before removing to a wire rack to cool completely.

Notes

As a measure, I used UScup (240ml).
For GLUTEN-FREE version use certified gluten-free oats.
To make oat flour, pulse the oats in a food processor until the oats have a powdery consistency. Keeping in mind that 1 ¼ cups of rolled oats makes 1 cup of oat flour.
Nutrition Facts showing calories without jam.

Nutrition

Check these muffin recipes too:

Xoxo, Natalie
Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

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Healthy Walnut Brownies

February 15, 2019 by Natalie 64 Comments

These Walnut Brownies are ultra-rich, chewy, chocolaty, and loaded with crunchy walnuts. It's an instant mood-booster and the perfect treat to satisfy a sweet tooth! Best walnut brownie recipe EVER!

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Nothing says I love you like some delicious, bitter-sweet tasting chocolate treat. I know that many will agree with me on that one. Well, my hubby is a HUGE chocolate fan and romantic at heart. And he firmly believes in that theory. That's why I made him something very special - chocolaty, decadent and super delicious for this Valentine's Day.

Well, he deserved extra attention and dedication from me that day. Oh, you should see him on Valentine's morning, getting up early to make me a breakfast. He made Raspberry Chia Pudding and my favorite Matcha Green Tea Latte following instructions from my blog. Soooo super cute! And serving me this incredible feast IN BED was just the TOP feeling!

He also got me this cute little card with 'I love you to universe and back' note. 'We are the perfect pair. Like bacon and egg.' - he said. He instantly melted my heart. I love him so much! We are true soulmates.

Anyway, he made me feel so beautiful and so special that morning, so that's why later that day, I decided to prepare him something special too - his favorite dessert brownies.

Perhaps he expected Fudgy Cocoa Pomegranate Brownies or Chocolate Maca Tahini Brownies. But I was on a mission to surprise him with something NEW! I made him these decadent, rich tasting, Fudgy Cacao Walnut Brownies.They were a WINNER! These walnut brownies are delightful, delicious and beyond amazing.

He ate a whole plate mumbling in satisfaction. Even our kiddo joined the feast later on. They both agreed I should make these walnut brownies more often in the future. Honestly, I have no problem with that whatsoever. These brownies are one yummy treat!

To make these Fudgy Cacao Walnut Brownies I used ALL NATURAL and super healthy stuff - cacao powder, coconut oil, walnuts. I even tossed in some superfood maca powder. Not just for uplifting the overall brownie taste but for boosting Valentine's mood. Besides its powerful health benefits and antioxidant properties, maca is a powerful aphrodisiac too.

As for the preparation method, this time I used a bit different approach. I experimented with the process because I wanted to achieve special fudginess and chewiness, like in no other brownies I made before.

This new method turned out to be an absolute winner. Brownies came out soft, chewy, with a crusty top, and soft and chewy middle. In one word PERFECTION!

These brownies are loaded with superfoods and so healthy. I used raw cacao powder to make these brownies - not dark chocolate like it is usual in other brownie recipes. Raw cacao is loaded with minerals and powerful antioxidants. It also has this distinctive bitter-sweet deep chocolaty flavor that store-bought dark chocolate simply doesn't have. Making brownies with raw cacao gives this PURE unbeatable chocolate taste.

Also, raw cacao paired so nicely with earthy maca flavor. This combo is truly amazing. Add to that nutty flavor from walnuts and you got a true winner here.

Fudgy Cacao Walnut Brownies are ultra-rich, moist, chewy, chocolaty and loaded with crunchy walnuts. Delicious and so addictive. Best walnut brownie recipe EVER!

Enjoy!

Recipe

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4.79 from 181 votes

Fudgy Cacao Walnut Brownies

Fudgy Cacao Walnut Brownies are a perfect chocolaty treat loaded with SUPERFOODS. These walnut brownies are super HEALTHY and completely guilt-free. Best walnut brownie recipe EVER!

Prep Time5

Cook Time20

Total Time25

Course: Dessert

Cuisine: American

Keyword: chocolate brownies, easy brownie recipe, fudgy brownies, healthy brownies, healthy chocolate brownies, valentine's day dessert, walnut brownie recipe, walnut brownies

Servings: slices

Calories: 142kcal

Author: Natalie

Ingredients

½ cup extra virgin coconut oil melted and cooled
¾ cup coconut sugar
½ cup cacao powder
2 tablespoons maca powder optional
½ teaspoon Himalayan salt
1 teaspoon vanilla extract
3 large eggs
½ cup whole grain flour I used oat flour
½ cup walnuts chopped

Instructions

Position an oven rack in the lower third of the oven and heat to 350F.
Line the bottom of an 8-inch square baking pan with parchment paper. Set aside.
Melt coconut oil and leave it to cool to room temperature.
In a medium-sized bowl combine cooled coconut oil, coconut sugar, sifted cacoa powder and maca powder. Add salt and stir well. Don’t worry if it looks crumbly; it will become smooth once you add the eggs and flour.
Stir in the vanilla with a spatula. Then, add eggs, one at a time, stirring vigorously after each one.
When the batter looks thick and well blended, add the flour and stir until fully combined.
Stir in chopped walnuts and spread the batter evenly in lined baking pan.
Bake 20 to 23 minutes (or until a toothpick inserted into the center come out almost clean). Note: Keep an eye on the brownies - don't overbake it.
Remove from the oven and cool completely.
Sprinkle with melted dark chocolate and bee pollen, if desired.

Notes

As a measure, I used UScup (240ml).
Keep in airtight container in fridge up to one week.
Freeze for up to three months.

Nutrition

If you're a fan of CACAO POWDER, check these recipes:
Chocolate Peanut Butter Chia Seed Pudding
Dark Chocolate Cherry Brownies
Chocolate Avocado Smoothie

Raspberry Chia Pudding

February 8, 2019 by Natalie 20 Comments

Kick start your morning with this HEALTHY goodness. Raspberry Chia Pudding is sure to leave you feeling full and satisfied! Topped with almond butter, homemade raspberry jam, and delicious banana raspberry ice cream, this chia seed pudding is one gorgeous guilt-free treat.

Well, hello and welcome February. What took you so darn long?!

Dunno 'bout you, but I barely survived January. Honestly, it was the longest, most exhausting January in entire MY LIFE. Ok, ok... I'm exaggerating. Things weren't so bad. There were some pretty awesome moments too. Like this Blueberry Oatmeal Porridge. Yum!

Anyway, now that February is finally here - aka the month of LOVE, and Valentine's Day is just around the corner, chocolate goodies started to curl around my head more intensely. I started overly thinking about Chocolate Tahini Brownies and Chocolate Cinnamon Balls which are our favorite Valentine's Day treats. Oldies but goldies I would say.

But this year my hubby suggested that we have a bit different start of that special day - breakfast in bed. Well, now you're talking. Starting a day with amazing chia seeds wrapped in fruity deliciousness topped with some CHOCOLATE makes perfect sense to me. And thus the thought of this Raspberry Chia Pudding with nutty butter and jam formed in my head.

I've tested this recipe last weekend, and oh boy, did we BOTH like it. Like A LOT! This Raspberry Chia Pudding passed with flying colors even though my hubby isn't such a huge fan of berries. While he mumbled how good this chia pudding is, right there at that moment I knew I had to share this recipe with the world.

Raspberry Chia Pudding is delicious, fruity and soooo refreshing. Having a cup of this beauty in the morning feels like eating dessert for breakfast. And I dig that. Like TOTALLY!

I mean, LOOK - AT - IT! Just look at it and tell me you are not drooling already over this beautiful cup of pure awesomeness. And just wait until you take the first nip. Trust me. You will flip, like totally.

It's perfectly sweet, refreshing, with the perfect ratio of nuttiness from almond butter and sourness from raspberry jam. And that banana raspberry ice cream on top sprinkled with bittersweet dark chocolate... OMG... just soooo freaking perfect. A mouthful of deliciousness right there.

The great thing about this Raspberry Chia Pudding recipe that this beauty can be made in no time. Trust me. It doesn't take much time at all. Although it looks like some premium luxurious dessert that takes hours to make, it only takes a few simple ingredients, and literally 5 minutes. Tops!

HOW TO MAKE RASPBERRY CHIA PUDDING

To make this Raspberry Chia Pudding you will only need chia seeds (that should be stapled in your house), some plant-based milk - or plain milk. I always use organic soy because it's naturally sweet, thick and creamy. You will also need raspberries - fresh or frozen both work fine. That's the base.

You will also need some creamy delicious almond butter and some raspberry jam for topping. Raspberry jam is nothing but raspberries, maple syrup, and chia seeds, to thicken things up. That simple.

See how I make easy fruit jams here:
Blackberry Chia Seed Jam
Strawberry Chia Seed Jam

There are TWO ways you can prepare Raspberry Chia Pudding - the base.

One way is to pure fresh raspberries with the fork (or crush frozen raspberries) and put it in the jar. Then add milk and chia seeds + sweeten things up with maple syrup or honey and add flavorings - vanilla. Close the jar with the lid and shake it. Leave overnight.
The other way is to blend fresh or frozen raspberries with the milk, vanilla and maple syrup or honey in the blender. You'll get so-called raspberry milk. Super yummy btw. Something like a raspberry shake. You then put raspberry milk in the jar and add chia seeds. Close the jar with the lid and shake it. Leave overnight.

I prefer blending the raspberries with the milk because I get thick even consistency and flavors mix better. But if you prefer chia pudding that has chunks of berries inside, squishing or crushing the raspberries is a great way to achieve that.

Once you make the base, adding toppings and assembling the recipe is pretty easy. Since this Raspberry Chia Pudding is meant to be somewhat special - for Valentine's Day - I added some banana raspberry ice cream on top. You can totally skip it if you don't have time for that in the morning - if you're aiming to have quick on-to-go breakfast. But if you have time I highly suggest you put that extra effort into making the ice cream. It will worth it.

Banana raspberry ice cream nicely balanced the whole chia pudding, nut butter, and sweet fruity jam giving the freshness and creaminess. Not to mention more HEALTHY nutrients.

Of course, this gorgeous Raspberry Chia Pudding wouldn't be complete without some melted dark chocolate on top. Don't skip that either if you have time.

I always considered chia pudding an amazing breakfast because it's very filling, highly nutritious and soooo HEALTHY + super easy to make. I usually make it the night before and in the morning I just add toppings depending on my mood and enjoy it. Can get easier than that!

No matter if you are a more fruity type and you like some refreshing flavors in the morning or if you are looking for some chocolate flavored morning mood-booster + pick me up the type of breakfast, chia seed pudding is an absolute winner when it comes to powerful, HEALTHY and tasty breakfast.

I'm sure that this Raspberry Chia Pudding can easily fool your guests and pass as delicious luxurious afternoon dessert too.

Enjoy!

Recipe

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4.86 from 21 votes

Raspberry Chia Pudding

A healthy, fruity and delicious, this Raspberry Chia Pudding is the perfect way to start your day. Topped with almond butter, homemade raspberry jam, and refreshing banana raspberry ice cream sprinkled with melted dark chocolate, it's one gorgeous, good for you and super tasty treat.

Prep Time5

Cook Time12

Resting time15

Total Time17

Course: Breakfast, Dessert

Cuisine: American, International

Keyword: healthy raspberry chia pudding, raspberry chia pudding

Servings: cups

Calories: 379kcal

Author: Natalie

Ingredients

For Raspberry Chia Pudding:

½ cup raspberries fresh or frozen
1 cup organic soy milk
1 teaspoon vanilla extract
1 tablespoons pure maple syrup or honey
⅓ cup chia seeds

For the raspberry jam (makes 1 jar):

1 cup fresh or frozen raspberries
1-2 tablespoons pure maple syrup or honey (to taste)
1 tablespoons lemon juice
1 teaspoon vanilla extract
2 tablespoons chia seeds

For banana raspberry ice cream:

1 frozen banana
½ cup frozen raspberries

Toppings:

4 teaspoon almond butter
4 teaspoon raspberry jam
1 tablespoon banana raspberry ice cream
melted dark chocolate

Instructions

For Raspberry Chia Pudding:

In the blender, combine all the ingredients except chia seeds and process until you get smooth raspberry milk. Taste and add more sweetener if needed.
Fill the raspberry milk mixture in a jar and add the chia seeds. Give it a good mix (or close the jar with the lid and shake) and set it aside for about 15 minutes or overnight.

For the raspberry jam:

In a saucepan, bring the raspberries to a low boil, stirring frequently. Reduce heat to low and simmer until the berries soften, about 5 minutes. Lightly mash the raspberries with a potato masher or fork.
Stir in syrup, lemon juice, and chia seeds. Cook the jam on low heat stirring frequently, until mixture thickens, about 5-7 minutes.
Remove from heat and stir in vanilla and add more sweetener if needed. Let the jam set for about 5 minutes.
Transfer jam in a glass jar or air-tight container and refrigerate. The jam will keep in the fridge for up to 1 week.

For banana raspberry ice cream:

Put frozen banana and frozen raspberries in food processor and pulse until you get a smooth texture. Add a bit of milk if the mixture is too crumbly.

To assemble the recipe:

Put Raspberry Chia Pudding in a bowl. Top it with raspberry jam and almond butter. Add banana raspberry ice cream on top and sprinkle with melted dark chocolate.

Nutrition

If you're a fan of CHIA PUDDING, check these recipes:
Pineapple Coconut Chia Pudding
Chocolate Peanut Butter Chia Seed Pudding
Peach Ginger Chia Seed Pudding

Xoxo, Natalie
Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

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Fruity, refreshing and super HEALTHY, this Raspberry Chia Pudding with almond butter and raspberry jam, is perfect breakfast or a guilt-free dessert.

Matcha Smoothie

November 9, 2018 by Natalie 48 Comments

Thick, creamy, and incredibly delicious, this Matcha Smoothie is such a treat. It's packed with antioxidants from matcha and many other nutrients. It's filling, healthy, and made without added unhealthy sugar. Perfect breakfast smoothie!

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Matcha Smoothie with matcha green tea avocado and spinach

O-M-G! Are you excited about the new Grinch movie 2018? I'm SO excited. So sooo excited. I absolutely love Dr. Seuss - all his books, all his stories. But "How the Grinch Stole Christmas!", oh man... seriously, that story is THE BEST. It puts me in the Christmas mood like instantly. It warms my heart. Makes me jolly. It's definitely one my favorite Christmas story. And Mr. Grinch - he's my favorite Christmas characters. Ok, ok... right after dearest Santa.

I still haven't seen the new movie. The premiere was just yesterday. But we are planning on going this weekend. My kiddo is a huge fan of Grinch and Dr. Seuss too. He loves the story and all the movies about Grinch - even that old cartoon from the 60's. He's excited as much as I am about the new Grinch 2018 movie. You can see that he's my child - quirky and playful! And can you believe it, Benedict Cumberbatch is the voice behind Grinch? He was a great Smaug. I'm eager to see how he interpreted Grinch.

Being such a huge fan of Grinch, and even bigger fan of all mighty Matcha Green Tea - I'm still totally hooked on that amazing Iced Coconut Matcha Latte btw - I decided to give a tribute to the new movie with this delightful super HEALTHY Matcha Smoothie. It's nutrient-packed, sweet but has NO ADDED SUGAR, all natural and one flavorful smoothie that you'll be enjoying all year round. Not just for movie premiere and Holidays.

How to make Matcha Smoothie

To make this incredible, super-powerful, vividly GREEN drink you'll only need a few simple ingredients. 6 to be exact!

As a base I used almond milk, that is naturally sweet and mild tasting - I didn't want milk taste to interfere with beautiful matcha aroma. What gives this Matcha Smoothie incredible SUPERPOWERS (and color) is off course matcha green tea. But also FRESH spinach and avocado have a lot to do with adding up to this beautiful, interesting color and superpowers.

Matcha green tea contains a powerful arsenal of vitamins and minerals but also a unique, strong antioxidant which isn't found in any other foods. That's why matcha is known to be one of the worlds powerful superfoods. Whoa right!

When it comes to spinach in smoothies, I like to use baby spinach. It's so mild and so delicate. Not intrusive at all - like mature spinach leaves are. It's great for sneaking in extra veggies in smoothies. But it's super healthy too. Spinach is an extremely nutrient-rich veggie that contains high amounts of vitamin C, vitamin K, folic acid, iron, and calcium - that are ALL super important for our health. Also, spinach is especially high in insoluble fiber - the type of fiber that benefits our good digestion and weight loss.

The one thing this energizing matcha smoothie doesn't have, it's added sugars. Yaaay for that! The smoothie is naturally sweetened with ripe banana. Also both banana and avocado gave this smoothie incredibly smooth and thick texture. You can almost eat it with the spoon. To make this delightful smoothie even more flavorful, I added a hint of vanilla too. It made the smoothie so perfectly yummy!

This matcha green tea smoothie is packed with fruit and veggies, incredibly thick, smooth and so creamy. Unbelievably delicious. It's a great on-to-go breakfast. It's easy to whip up together and it will satisfy your ALL your body needs for nutrients. + It will give you some nice L-theanine brain boost from matcha green tea powder.

How to make this smoothie kid-friendly

This smoothie may be green but it's also super sweet, perfect for kids or if you're trying to add more greens into your diet but you're not quite used to the taste of greens. Of course, if you're making this smoothie for kids just skip the matcha green tea powder. Simple.

And to make it really festive and Grinch-like, I topped the smoothie with whipped coconut cream. I also tossed on top some immune boosting, super powerful GOJI BERRIES. It made the Matcha Smoothie look really soooo good - even Mr. Grinch would enjoy THIS one, I'm sure!

Matcha Smoothie is tasteful and so yummy but also it's:

Loaded with powerful ANTIOXIDANTS that promote good health.
Made with ALL NATURAL healthy real ingredients.
Has NO ADDED SUGARS - it's naturally sweetened with fruits and veggies.
Packed with heart-healthy fats and calcium.
Full of wonderful flavor.
Perfect NUTRITIOUS breakfast, or festive holiday treat.
Vegan, gluten-free, dairy-free and soooo unbelievably GOOD!
+ It's something that even grumpy Grinch would love to have for breakfast!

So it seems this energizing Matcha Smoothie has it ALL - the taste, the look, and the POWER! It's loaded with fibers good for digestion and weight-loss, with ANTIOXIDANTS, as well as with heart-healthy fats from avocado. I also tossed in some hemp seeds, to add in some natural PROTEINS.

Matcha Smoothie is the real deal nutritious HEALTHY meal. + Fun and festive too. No kidding!

Enjoy!

Recipe

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4.88 from 85 votes

Matcha Smoothie

Thick and creamy, this Matcha Smoothie is packed with powerful antioxidants and well as with incredible flavor. It has NO ADDED SUGAR but it has everything you need to start your day right!

Prep Time5

Total Time5

Course: Breakfast, Drinks

Cuisine: American, International

Keyword: matcha green tea, matcha green tea smoothie, matcha smoothie

Servings: cup

Calories: 314kcal

Author: Natalie

Ingredients

1 cup almond milk
1 ripe banana
¼ ripe avocado
1 cup baby spinach
1 tablespoon hemp seeds
1 teaspoon matcha green tea powder
1 teaspoon vanilla extract
Ice cubes to taste

For topping:

Whipped coconut cream
A handful of dried Goji berries

Instructions

Put all ingredients into a blender and blend on high speed until smooth and desired consistency is reached.
If the smoothie is too thick, add a little more liquid - milk or ice cubes and blend again.
Pour in glass and top it with whipped coconut cream. Sprinkle with Goji berries for some jolly mood.

Notes

As a measure, I used UScup (240ml).
If you're making this for kids - SKIP adding matcha green tea.
Nutrition facts are calculated without toppings.

Nutrition

Try these healthy smoothie recipes too:
Coffee Breakfast Smoothie
Chocolate Peanut Butter Smoothie
Pear Ginger Smoothie
Cherry Chocolate Smoothie