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Carrot Curry Soup

by 18 Comments

This sweet and spicy Carrot Curry Soup has a wonderful rich flavor. It's bright, creamy, filled with aromatic spices, ginger, and curry powder. So delicious and healthy. It needs only a handful of basic pantry ingredients to make. A truly wonderful soup you can enjoy throughout all seasons.

Creamy carrot soup served in a bowl with crackers topped with seeds

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During winter, when the dark comes early, and chilly weather is making me curl up onto my sofa under the cozy blanket, nothing is more satisfying than a bowl of warming creamy soup. Vegetable ones are my favorite - Spicy Broccoli Soup always uplifts my mood. But lately, this delicious, rich and creamy, Carrot Curry Soup became my obsession.

It's one of those soups that makes you wanna slurp up the entire pot. With its silky smooth texture, light sweetness, and a spicy kick from curry and ginger, it's a soup that will warm you and leave you feeling nourished and completely happy.

It's luxuriously creamy, but this curried carrot soup has no added cream. It's completely light and filled with nourishing ingredients and incredible curry carrot flavor. And the best part is, it's so easy and simple. You will only need 6 simple pantry ingredients and 20 minutes to make it.

After you taste this incredible carrot soup with curry I bet you will ask yourself the same thing I've been wondering since I first taste it: "How can something so simple taste SO good?”

Carrot Curry Soup ingredients, carrot, parsnip, turmeric, ginger, curry powder

Ingredients used

To make this bright orange beauty, you will need only a handful of basic pantry ingredients. Here's what you need:

  • Carrots. They are amazing veggies packed with powerful antioxidants beta-carotene that gives carrots such a nice bright color. Carrots are also loaded with essential vitamins - A, K, C, B6, and folate. They are sweet and nutritious, containing fiber for healthy digestion.
  • Parsnip is a wonderful addition to creamy soups like this one. It's sweeter than carrot with a bit of a nutty after-taste. Parsnips are incredibly nutritious, packed with antioxidants, and fibers.
  • Ginger is known for its anti-inflammatory and anti-viral properties. It's a super-spice know in India for centuries. It's spicy and smells divine. I used fresh ginger root here.
  • Turmeric contains a pigment called curcumin that is well known for its ability to fight inflammation. Curcumin also helps aid digestion and has potent anti-viral and anti-bacterial properties. (1) The high antioxidant and anti-bacterial content in turmeric also mean it is great for helping to reduce the symptoms of cold and flu. I recommend using organic turmeric powder, if possible. 
  • Curry powder is a mixture of turmeric, chili powder, ground coriander, ground cumin, ground ginger, and pepper, and can be bought in mild, medium, or hot strength. It has a unique earthy flavor and vibrant taste, and quite potent anti-inflammatory properties. (2)

Other ingredients you'll need:

  • Extra virgin olive oil.
  • Salt and pepper.
  • Liquids: I used plain water. You can use vegetable broth but water is the best. It makes all the flavors from carrots and aromatic spices come to shine.
Creamy curry carrot soup served in a bowl with crackers topped with seeds

How to make Carrot Curry Soup

  • Peel the carrots and parsnip and cut into small pieces.
  • Peel the ginger and cut it into pieces.  
  • Heat the oil in a large pot over medium heat. Add the carrots and parsnip and let it cook for a couple of minutes just to start the cooking process. 
  • Add in the curry powder and turmeric. Stir to coat everything then add in liquid (I used water) just enough to cover the vegetables (around 4-5 cups). Season with salt (add just a half teaspoon).
  • Bring everything to a boil, reduce to a simmer, and cook until the carrots are tender, 10 to 15 minutes.
  • Take the soup off the heat. Remove a cup of the liquid and set it aside.
  • Using a stick blender (a food processor or blender) blend the soup to the desired constancy (adding some of the reserved stock a bit at a time if necessary). 
  • Taste the soup and add more salt and pepper to taste.
  • Serve hot with additional toppings:
    • Dizzle of cold-pressed flaxseed oil or extra virgin olive oil. Pumpkin seed oil is a great option too.
    • Seeds: pumpkin seeds, hemp seeds, or sunflower seeds.
    • Crispy croutons, crackers, or a slice of toasted sourdough bread.
  • Makes 4 bowls that serve up to 4 people. 
Creamy carrot curried soup served in a bowl with crackers topped with seeds

Substitutions

  • You can substitute parsnip with other root vegetables, like celery root (celeriac) or potato. The role of the root vegetable here is to add nutrients and make soup dense and creamy.
  • You can use vegetable stock here, but as I said, simple water is the best. Store-bought vegetable broth or cubes can contribute to the unwanted color, off-putting flavors, and excess salt. But if you have homemade vegetable stock, by all means, use it!
  • I recommend using extra virgin olive oil here, but you can substitute it with coconut oil.
  • You can substitute curry powder with curry paste.

Tips for storing

  • Keep stored in an airtight container, in the refrigerator for up to 3 days.
  • HOW TO FREEZE: Carrot Curry Soup freezes really well. Allow it to cool completely before freezing. Portion the curried carrot soup into freezer-safe bags or containers. Place in the freezer for up to three months. Thaw at room temperature before reheating. 

What to serve with Carrot Curry Soup

This curried carrot soup is perfect for a lunch or a light dinner along with some bread, a sandwich, or a crisp salad. It's also great as a first course for a dinner party. You can give this Carrot Curry Soup a try with:

  • Creamy Carrot Soup served in a bowl with crackers topped with seeds
  • Creamy Carrot Soup served in a bowl with crackers topped with seeds

Pro tips

  • Seasoning is the key to the perfect soup. Salt gradually and taste as you go - depending on how you like the carrot soup, sweeter or saltier.
  • Ginger adds a lot of spicinesses. If you want to make this soup less spicy and kid-friendly, add just a small piece of fresh ginger. Don't skip it thou.
  • Also, curry powder adds a lot of heat. You can use mild curry powder or just add less depending on the taste.
  • Don't substitute fresh ginger with ginger powder. It won't work well here. 
  • If the soup is too thick and you don't have enough reserved broth from cooking, just add a bit of boiled water. 

Safty note

  • Never fill a stand blender past the maximum fill line.
  • To allow steam to escape, remove the centerpiece of the cover so the contents don’t build pressure as they blend. Cover the hole with a tea towel, but don’t place your hand over it because the steam is hot.
Creamy Carrot Curry Soup served in a bowl with crackers topped with seeds

This carrot soup is just wonderful. Bright, silky smooth, and creamy, filled with amazing flavors. So delicious. So healthy too, packed with antioxidants from vegetables and anti-inflammatory spices.

This curried carrot soup is a comforting soup that will provide you with a nice immunity boost. Just what we all need during the colder season.

Enjoy!

Recipe

Creamy Carrot Curry Soup served in a bowl with crackers topped with seeds
Print Recipe
5 from 29 votes

Carrot Curry Soup

This sweet and spicy Carrot Curry Soup has a wonderful rich flavor. It's bright, creamy, and perfectly spiced with ginger and curry powder.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Dinner
Cuisine: American, British, International
Keyword: Carrot Curry Soup, carrot soup with curry, curried carrot soup, curry carrot soup
Servings: 4 servings
Calories: 119kcal
Author: Natalie

Equipment

Ingredients

  • 2 tablespoons olive oil
  • 3 large carrots
  • 1 large parsnip
  • 1 thumb fresh ginger root
  • 1 tablespoon Curry Powder I used medium spicy
  • ½ tablespoon turmeric powder
  • Salt & pepper to taste
  • 4 cups of water

Instructions

  • Peel the carrots and parsnip and cut into small pieces.
  • Peel the ginger and cut it into pieces.
  • Heat the oil in a large pot over medium heat. Add the carrots and parsnip and let it cook for a couple of minutes just to start the cooking process.
  • Add in the curry powder and turmeric. Stir to coat everything then add in liquid (I used water) just enough to cover the vegetables (around 4-5 cups). Season with salt (add just a half teaspoon).
  • Bring everything to a boil, reduce to a simmer, and cook until the carrots are tender, 10 to 15 minutes.
  • Take the soup off the heat. Remove a cup of the liquid and set it aside.
  • Using a stick blender (a food processor or blender) blend the soup to the desired constancy (adding some of the reserved stock a bit at a time if necessary).
  • Taste the soup and add more salt and pepper to taste.
  • Serve hot or cold with additional toppings (optional).

Notes

Makes 4 bowls that serve up to 4 people. 
Substitutions
  • You can substitute parsnip with other root vegetables, like celery root (celeriac) or potato. The role of the root vegetable here is to add nutrients and make soup dense and creamy.
  • You can use vegetable stock here, but as I said, simple water is the best. Store-bought vegetable broth or cubes can contribute to the unwanted color, off-putting flavors, and excess salt. But if you have homemade vegetable stock, by all means, use it!
  • I recommend using extra virgin olive oil here, but you can substitute it with coconut oil.
  • You can substitute curry powder with curry paste.
Tips for storing 
  • Keep stored in an airtight container, in the refrigerator for up to 3 days.
  • HOW TO FREEZE: Carrot Curry Soup freezes really well. Allow it to cool completely before freezing. Portion the curried carrot soup into freezer-safe bags or containers. Place in the freezer for up to three months. Thaw at room temperature before reheating. 
Pro tip: Seasoning is the key to the perfect soup. Salt gradually and taste as you go - depending on how you like the carrot soup, sweeter or saltier.
Nutritional Disclaimer
**Given nutritional values don't include toppings.

Nutrition

Serving: 1serving | Calories: 119kcal | Carbohydrates: 13g | Protein: 1g | Fat: 8g | Saturated Fat: 1g | Sodium: 37mg | Potassium: 337mg | Fiber: 4g | Sugar: 4g | Vitamin A: 7658IU | Vitamin C: 10mg | Calcium: 36mg | Iron: 1mg

More soup recipes to try

If you’ve tried this Carrot Curry Soup 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!

Curried Carrot Soup

Gingerbread Pancakes

by 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:

Gingerbread Pancakes 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!
Gingerbread Pancakes served on a plate

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.
Gingerbread Pancakes served on a plate

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.
Gingerbread Pancakes sliced

More Gingerbread recipes:

Recipe

Gingerbread Pancakes topped with pecans and drizzled with maple syrup served on a plate
Print Recipe
4.99 from 78 votes

Gingerbread Pancakes

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.
Prep Time2 minutes
Cook Time12 minutes
Resting time1 minute
Total Time15 minutes
Course: Breakfast
Cuisine: American, International
Keyword: easy gingerbread pancakes, gingerbread pancake recipe, gingerbread pancakes, gingerbread pancakes recipe, healthy gingerbread pancakes
Servings: 6 pancakes
Calories: 182kcal
Author: Natalie

Equipment

Ingredients

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

Serving: 1pancake | Calories: 182kcal | Carbohydrates: 28g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 27mg | Sodium: 34mg | Potassium: 254mg | Fiber: 3g | Sugar: 10g | Vitamin A: 148IU | Vitamin C: 1mg | Calcium: 118mg | Iron: 3mg

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

More recipes to try

Peanut Butter Protein Balls

by 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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Peanut Butter Protein Balls PIN

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.

Peanut Butter Protein Balls 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.

Peanut Butter Protein Balls served in a bowl

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.
Peanut Butter Protein Balls served in a bowl

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

Peanut Butter Protein Balls
Print Recipe
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 minutes
Total Time15 minutes
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: 20 balls
Calories: 72kcal
Author: Natalie

Equipment

Ingredients

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

Serving: 1ball | Calories: 72kcal | Carbohydrates: 5g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 32mg | Potassium: 71mg | Fiber: 1g | Sugar: 2g | Vitamin A: 7IU | Calcium: 18mg | Iron: 1mg

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.

Lemon Oatmeal Muffins

by 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!

Healthy Lemon Muffins with oats and chia seeds

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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 with chia seeds

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

Healthy Lemon Muffins with oats and chia seeds

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.

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

Lemon Oatmeal Muffins with chia seeds
Print Recipe
4.96 from 148 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 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast, Brunch, Dessert
Cuisine: American, British, International
Keyword: lemon muffins, lemon muffins recipe, lemon oatmeal muffins
Servings: 6 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

Serving: 1muffin | Calories: 429kcal | Carbohydrates: 49g | Protein: 8g | Fat: 24g | Saturated Fat: 17g | Cholesterol: 55mg | Sodium: 33mg | Potassium: 193mg | Fiber: 4g | Sugar: 24g | Vitamin A: 100IU | Vitamin C: 2mg | Calcium: 67mg | Iron: 2mg

More muffin recipes

Lemon Muffins with oats and chia seeds

Halloween Dark Chocolate Cookies

by 44 Comments

Dark Chocolate Cookies are the perfect Halloween party treat. Soft, loaded with bitter-sweet chocolate flavor and candy surprise, these cookies are not only fun and festive but also wholesome, made with all healthy ingredients and WITHOUT REFINED SUGARS.

Halloween Dark Chocolate Cookies

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The end of October marks the beginning of the cheeriest time of the year. It begins with Halloween, followed by Thanksgiving, and right after that, there's Christmas. Two months of celebration and fun, with lots of foods and sweet treats to feast upon. Who is not looking forward to THAT?!

As every year, we will celebrate Halloween with loads of snacks and sweet treats, and of course, scary movies. We used to make Halloween decorations, carve pumpkins, and costume ourselves. But now that my kiddo is older, he doesn't fancy doing all that. He rather stays at home and just watches scary movies with us. It's a new way of Halloween fun that involves much more munchies.

I opened the celebration with our favorite Halloween Ghost Vanilla Donuts. It's no Halloween without those donuts. But as it is a Halloween, there must be MORE sweet treats. This year I decided to go with something super easy to make, which is equally fun and festive as healthy and delicious.

These Dark Chocolate Cookies are the perfect Halloween treat. Dark, scary-looking, and bite-sized. But these delights are also filled with candied surprise, which makes them super festive and extra yummy. To make sure cookies are guilt-free, I used all healthy ingredients, and I skipped using refined sugars. Packed with flavor but lacking in calories, these Dark Chocolate Cookies will surely become your favorite Halloween treat too.

Halloween Dark Chocolate Cookies

Dark Chocolate Cookies ingredients

Making these chocolate cookies is super easy. All you need is a few simple ingredients and 15 minutes of your time:

  • 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. 
  • CACAO POWDER: I used raw cacao powder that is unprocessed, bitter, deep-flavored, and incredibly healthy. Cacao is one of the richest sources of polyphenols – an antioxidant that has been linked to many health benefits, including reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol and blood sugar levels. (1) Cacao gave the cookies a gorgeous chocolaty flavor and made them healthy and absolutely irresistible.
  • 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. You can substitute coconut oil with grass-fed butter here if you like. 
  • SWEETENER: To make cookies sweet, I used coconut sugar. It gave subtle sweetness yet didn’t overload the cookies with just empty sugary calories. Also, coconut sugar has this delicious and strong caramel taste, which added so much extra flavor to these dark chocolate cookies. While coconut sugar is still 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 a fiber called inulin, which slows glucose absorption. That’s why coconut sugar has a lower glycemic index than regular table sugar. (2)  

Other pantry ingredients you’ll need:

  • Egg
  • Vanilla extract
  • Salt
  • Baking powder
  • Baking soda

To make these Dark Chocolate Cookies festive and fun, I also tossed in some M&M's. You can substitute those with any candies you like. These cookies are great to use Halloween candy leftovers too. 

Healthy Halloween Dark Chocolate Cookies

How to make Halloween Dark Chocolate Cookies

  • Position an oven rack in the middle of the oven and heat to 325F (160C).
  • Line the bottom of a 13 x 9-inch cookie sheet with parchment paper. Set aside.
  • Prepare and measure all ingredients using measuring cups.
  • In a big glass or stainless steel mixing bowl, add measured 1 cup whole grain flour, ½ cup cacao powder, ½ cup coconut sugar, ½ teaspoon baking soda, ¼ teaspoon baking powder, ¼ teaspoon salt. Use a silicone spatula to mix the dry ingredients. 
  • In a small mixing bowl, combine 1 egg with ½ cup melted and cooled to room temperature coconut oil. Add 2 teaspoons vanilla. Use the whisk and mix it until you get even mixture.  
  • Add the wet mixture in the dry ingredients. Using the spatula mix everything until fully combined. 
  • Add ⅓ cup candies and mix them in.
  • Use ice cream scoop or tablespoon to scoop cookie dough and roll it into a ball. Arrange the balls 2-inches apart on the cookie sheet. Don't press them down.  
  • Gently press extra candies onto the cookies before baking so that bright orange candy shows.
  • Bake 10 minutes. 
  • Get the cookies out of the oven. They will be soft when you get them out. Leave them to cool for a few minutes. They will harden after they cool down. Transfer the cookies to a wire rack to finish cooling.

Substitutions

  • I used whole grain Spelt flour but you can use whole grain wheat flour. 
  • You can substitute coconut oil with grass-fed butter.
  • To make these cookies vegan, substitute egg with flax or chia egg. 

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. 

Healthy Dark Chocolate Cookies

Soft and chewy, loaded with dark chocolate flavor and hidden pieces of candy inside, these Dark Chocolate Cookies are a real treat not only for celebrations like Halloween but year-round. I love the fact that these chocolate delights are so easy to make and totally guilt-free, filled with HEALTHY stuff like raw cacao and anti-inflammatory coconut oil, which makes them favorite in my book. I hope you'll like them too!

Enjoy!

Recipe

Halloween Dark Chocolate Cookies
Print Recipe
5 from 60 votes

Halloween Dark Chocolate Cookies recipe

Dark Chocolate Cookies are the perfect Halloween party treat. Soft, loaded with bitter-sweet chocolate flavor and candy surprise, these cookies are not only fun and festive but also wholesome, made with all healthy ingredients and WITHOUT REFINED SUGARS.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Dessert
Cuisine: American, British, International
Keyword: dark chocolate cookies, dark chocolate halloween cookies, healthy dark chocolate cookies
Servings: 12 cookies
Calories: 179kcal
Author: Natalie

Ingredients

Instructions

  • Position an oven rack in the middle of the oven and heat to 325F (160C).
  • Line the bottom of a 13 x 9-inch cookie sheet with parchment paper. Set aside.
  • Prepare and measure all ingredients using measuring cups.
  • In a big glass or stainless steel mixing bowl, add measured 1 cup whole grain flour, ½ cup cacao powder, ½ cup coconut sugar, ½ teaspoon baking soda, ½ teaspoon baking powder, ⅛ teaspoon salt. Use a silicone spatula to mix the dry ingredients.
  • In a small mixing bowl, combine 1 medium egg with ½ cup melted and cooled to room temperature coconut oil. Add 2 teaspoons vanilla. Use the whisk and mix it until you get even mixture.
  • Add the wet mixture in the dry ingredients. Using the spatula mix everything until fully combined.
  • Add ⅓ cup candies and mix them in.
  • Use ice cream scoop or tablespoon to scoop cookie dough and roll it into a ball. Arrange the balls 2-inches apart on the cookie sheet. Don't press them down.
  • Gently press extra candies onto the cookies before baking so that bright orange candy shows.
  • Bake 10 minutes.
  • Get the cookies out of the oven. They will be soft when you get them out. Leave them to cool for a few minutes. They will harden after they cool down. Transfer the cookies to a wire rack to finish cooling.

Notes

SUBSTITUTIONS:
You can substitute whole grain Spelt flour with wheat whole grain flour.
You can substitute coconut oil with grass-fed butter.
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.
MAKE IT VEGAN: Use flax or chia egg.
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

Serving: 1cookie | Calories: 179kcal | Carbohydrates: 19g | Protein: 3g | Fat: 12g | Saturated Fat: 9g | Cholesterol: 15mg | Sodium: 93mg | Potassium: 113mg | Fiber: 2g | Sugar: 8g | Vitamin A: 33IU | Calcium: 24mg | Iron: 1mg

More Halloween recipes

If you’re looking for more fun and healthy Halloween snacks and treats, check these out:

If you’ve tried this Halloween Dark Chocolate Cookies 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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Halloween Dark Chocolate Cookies

30 Cinnamon Recipes

by 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.

easy and delicious cinnamon recipes healthy

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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Breakfast recipes

Smoothie recipes

Desserts

Drinks

Snack recipes

Savory recipes

 

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!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Chocolate Prune Energy Balls

by 58 Comments

These delightful no-bake Chocolate Prune Energy Balls are a perfect healthy snack! Made with only 6 nutritious ingredients, loaded with superfoods and dark chocolate flavor, they are a fantastic source of energy and fiber. + They are naturally sweet, simple and easy to make, and will boost your mood and energy, but also the metabolism.

Chocolate Prune Energy Balls served on a wooden plate

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Prunes, or dried plums, are in one word amazing! Prunes are not only sweet, beautifully soft and delicious, but they hold such amazing health benefits too. They are either loved or hated by people. In my case LOVED... very much. I have prunes stapled in my pantry since I remember. I always consider prunes great source of quick energy... and as a natural remedy for digestive problems that worked like a charm every time. 

These delightful little energy bomblets are pure deliciousness. Chocolate Prune Energy Balls are what I call quick fix for many problems. They will boost your mood - because of chocolate, boost your energy and digestion - because of wonderful prunes and walnuts, and boost your immunity - because of all the amazing and powerful superfoods that are mixed in this energy balls recipe.  

Chocolate Prune Energy Balls are approved and loved by my two picky eaters - hubs and the kiddo. I'm sure these beauties will be equally loved by you too. Here’s what you’ll need and tips on how to make these little power balls at home.

Vegan energy balls recipe with prune walnuts and chocolate

Chocolate Prune Energy Balls ingredients

This energy balls recipe calls for only six very basic ingredients.

  • PRUNES: Prunes are a good source of energy in the form of simple sugars, but they don't cause a rapid blood sugar spike as other dried fruits do. They are also very high in fiber great for our digestion. Fibers keep us full longer and keep our gut healthy. Also, prunes are a great source of vitamin A, potassium - an important mineral that keeps our heart healthy, manganese, iron and powerful antioxidants. (1) But I guess prunes are most know as a natural remedy for constipation. I absolutely love them for THAT! Besides keeping you regular, prunes help prevent colon cancer and cardiovascular diseases, help control obesity and diabetes. (2, 3) Even if you're not a fan of prunes, don't swap prunes for dates here. Give these delicious little dried fruits a chance. 
  • WALNUTS: Walnuts are a good source of the plant-based omega-3 fat, an essential fatty acid, and an excellent source of antioxidants that fights inflammation. (4) Same as prunes, walnuts are great for gut health and weight loss. Walnuts enhanced these energy balls with many nutrients but also wonderful nutty taste and texture. You can swap walnuts with almonds here. 
  • CACAO POWDER: I used raw cacao powder that is unprocessed, bitter, deep-flavored and incredibly healthy. Cacoa is one of the richest sources of polyphenols – an antioxidant that has been linked to many health benefits, including reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol and blood sugar levels. (5) Cacao gave a gorgeous chocolaty flavor and made these energy balls absolutely irresistible.

For this recipe, I used Noberasco Organic Prunes. They are soft and perfectly sweet, pitted and ready to use. + They are ORGANIC which is great! These prunes are part of the Ciao Gusto Italian Deli collection you can get at Ocado. So if you’re looking to discover new and exciting Italian products then you need to check Ocado store out! 

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

  • FLAX SEEDS: Flax seeds are a true superfood. A functional food ingredient with many health benefits. They are a good source of many nutrients, especially fiber, antioxidant lignan and one of the richest plant sources of the Omega-3 fatty acids. (6, 7) I used ground flaxseed here to boost Omega-3. You can swap flax seeds for hemp seeds - if you're looking for more protein boost, or chia seeds - if you're looking for more fiber boost.
  • CEYLON CINNAMON: Ceylon cinnamon, also known as "true" cinnamon, is a highly delicious spice with many health benefits too. Cinnamon is loaded with powerful antioxidants with anti-inflammatory properties. (8, 9) Cinnamon gave these raw prune balls a wonderful flavor.
  • GOJI BERRIES: Goji berries are very nutritious. They are high in fiber, protein and a range of vitamins and minerals including iron, copper, selenium, and vitamins A and C. Also they are packed full of powerful antioxidants that fight inflammation and boost immunity. 

How to make Chocolate Prune Energy Balls

  1. Measure and prepare all the ingredients. 
  2. Take a high-speed food processor and add 1 ½ cup of pitted organic prunes, 1 cup walnuts, ¼ cup flax seeds (or hemp seeds or chia seeds), ¼ cup cacao powder. Add 2 teaspoon of Ceylon cinnamon and process everything on high for about two minutes until the dough is formed.
  3. Don't worry if the dough seems dry in the beginning. Just continue mixing. Prunes will release juices and make it sticky. Scrap down the dough with spatula if needed.
  4. After two minutes, stop the processing and check texture by pinching the dough between your fingers. Now it should be sticky and able to keep its shape.
  5. If the mixture is too dry, add a bit of hot water (just a teaspoon). Mix again and check the texture. 
  6. Make sure you taste the dough. These chocolate energy balls 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. Molasses is good here too. 
  7. If you're adding liquid sweetener, as suggested then there's no need to add hot water. Sweetener will bind the dough and make texture sticky.
  8. In the end, add the ¼ cup Goji berries.  Pulse everything for half more minute.
  9. Using a tablespoon, scoop out dough and roll between your palms to form your balls. Repeat with remaining ingredients.
  10. Place energy balls on a plate, serving tray or in an airtight container and refrigerate to harden.
  11. Store in an airtight container in the fridge until serving for up to 4 weeks.
  12. Place in a zip-lock bag and freeze for up to 3 months. You don't need to thaw the balls to eat them.

Chocolate Prune Energy Balls served on a wooden plate

Chocolate Prune Energy Balls calories

These chocolate energy balls are a nutrient dense, low-calorie snack. One ball has only 104 calories. Balls are packed with fibers, healthy brain boosting omega-3s fats, and proteins. It has a good amount of essential minerals and it’s loaded with iron, vitamin A and potassium.

Chocolate Prune Energy Balls benefits

  • They are no-bake and made with only 6 ingredients.
  • They are full of dietary fibers that promote good digestion, weight loss, and a healthy digestive system.
  • They are rich in plant-based proteins.
  • They are rich in healthy omega-3 fatty acids and powerful antioxidants.
  • They are ADDED AND REFINED SUGAR-FREE.
  • They are loaded with superfoods – like flax seeds, cacao powder and goji berries. 
  • They are flavored with super spice - Ceylon cinnamon. 
  • They are gluten-free and vegan.
  • + Low in calories, kid-friendly and very nutritious.
  • These energy balls are an excellent post-workout snack.

FAQ

Are Chocolate Prune Energy Balls good for constipation

Prunes are great options for relieving constipation and helping you stay regular. (10) Researches also shows that using prunes can be more effective than other constipation-relieving methods. Prunes contain significant amounts of sorbitol, sugar alcohol, which has laxative effects in a body. (11) Sorbitol passes through the body undigested. It draws water into the gut to bulk up the stool and stimulate a bowel movement. So, YES! These chocolate prune delights are definitely good for constipation.  

Can I freeze Chocolate Prune Energy Balls

Absolutely YES! Just pop these beauties in a zip-lock bag and put them in freezer. They will hold there for up to 3 months... but you will devour them sooner then that, believe me. When you crave a sweet bite or some energy boost just take one or two from the bag and enjoy instantly. No need to thaw these to eat. 

Vegan energy balls recipe with prune walnuts and chocolate

The great thing about this Chocolate Prune Energy Balls recipe is that it’s super easy to make. You only need like 10 minutes and one bowl. Yup, this recipe is NO-BAKE. All you need is a food processor. 

These amazing little energy bomblets are a truly delicious healthy treat. You definitely should have them stocked in your freezer for when the sweet-tooth craving strikes, or when you feel like you need quick energy pick-me-up snack. I'm sure you gonna love these raw prune balls. 

Enjoy!

Recipe

Chocolate Prune Energy Balls served on a wooden plate
Print Recipe
4.61 from 53 votes

Chocolate Prune Energy Balls

Chocolate Prune Energy Balls are a perfect healthy snack! These 6-ingredient energy balls are delicious way to boost your energy and metabolism. They are naturally sweet, simple and easy to make. Vegan. Gluten-free. Kids-friendly.
Prep Time10 minutes
Total Time10 minutes
Course: Snack
Cuisine: American, International
Keyword: Chocolate Prune Energy Balls, energy balls recipe, prune energy balls, prune recipes
Servings: 16 balls
Calories: 104kcal
Author: Natalie

Ingredients

Instructions

  • Put prunes, walnuts, flax seeds, cacao powder, and cinnamon in the high-speed food processor and mix for about two minutes until the dough is formed. Don't worry if the dough seems dry in the beginning. Just continue mixing. Prunes will release juices and make it sticky. Scrap down the dough with a spatula if needed.
  • Stop the processing and check texture by pinching the dough between your fingers. If the mixture is too dry, add a bit of hot water (just a teaspoon). Mix again and check the texture.
  • Taste the dough. Add a teaspoon of maple syrup, raw honey, date syrup or molasses. If you're adding liquid sweetener then there's no need to add hot water. Sweetener will bind the dough and make texture sticky.
  • In the end, add the Goji berries. Pulse everything for half more minute.
  • Using a tablespoon, scoop out dough and roll between your palms to form your balls. Repeat with remaining ingredients.
  • Place energy balls on a plate, serving tray or in an airtight container and refrigerate to harden.
  • Store in an airtight container in the fridge until serving for up to 4 weeks.
  • Place in a zip-lock bag and freeze for up to 3 months. You don't need to thaw the balls to eat them.

Notes

As a measure, I used US cup (240ml).
SUBSTITUTIONS:
You can substitute flax seeds with hemp seeds or chia seeds. 
You can substitute walnuts with almonds.
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

Serving: 1ball | Calories: 104kcal | Carbohydrates: 13g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 192mg | Fiber: 3g | Sugar: 6g | Vitamin A: 125IU | Vitamin C: 0.2mg | Calcium: 25mg | Iron: 0.7mg

More energy balls recipes

If you’re looking for more easy energy balls recipes, give these a try:

If you’ve tried this Chocolate Prune Energy 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!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

** This post is sponsored by Ocado. All words, thoughts, and opinions are my own. I always support only products that I truly love and/or use.

Chocolate Prune Energy Balls are a perfect healthy snack! These 6-ingredient energy balls are delicious way to boost your energy and metabolism.

30 Chia Seeds Recipes

by 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.

30 easy and delicious chia seeds recipe

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

Chia pudding recipes

Chia jam Recipes

Other breakfast recipes

Smoothie Recipes

Snack Recipes

Desserts Recipes

Drinks

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!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Cinnamon French Toast

by 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.

Healthy Cinnamon French Toast made with whole grain toast topped with almond butter and fruits

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!

Healthy Cinnamon French Toast made with whole grain toast topped with almond butter and fruits

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.

Cinnamon French Toast topped with almond butter and fruits

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.

Cinnamon French Toast topped with almond butter and fruits

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.

Cinnamon French Toast topped with almond butter and 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

Healthy Cinnamon French Toast made with whole grain toast topped with almond butter and fruits
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 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Breakfast
Cuisine: American, International
Keyword: Cinnamon French Toast, fluffy french toast, Franch toast recipe, recipe for french toast
Servings: 4 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.
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

Calories: 151kcal | Carbohydrates: 3g | Protein: 7g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 163mg | Sodium: 95mg | Potassium: 133mg | Fiber: 1g | Vitamin A: 365IU | Vitamin C: 0.4mg | Calcium: 110mg | Iron: 1.3mg

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!

You can also FOLLOW ME on Facebook | Instagram | Pinterest

Sweet and perfectly flavored, Cinnamon French Toast is destined to make your morning better. It's the perfect easy breakfast that is utterly delicious.

Strawberry Overnight Oats

by 40 Comments

These Strawberry Overnight Oats are creamy and absolutely delicious. They are packed with healthy oats, probiotics, and wonderful fruity flavors. A perfect healthy breakfast for busy mornings.

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Strawberry Overnight Oats PIN image

There is something in overnight oats. They are such a simple meal yet so incredible. I'm not quite sure, is it because of their natural creaminess or mild nuttiness that pairs so well with fresh fruits, or is it because of endless flavor combinations and possibilities to create a truly wonderful breakfast?

Overnight oats open your creativity and imagination when it comes to creating a perfect morning meal. 

I absolutely love overnight oats. They are my no.1 healthy breakfast choice that is nutritious, always delicious, and just beautiful.

Depending on my mood, some of these overnight oats creations turn out so pretty, almost too pretty to eat. ALMOST!

Strawberry overnight oats with yogurt topped with banana and almond butter

Since strawberries are now in season and bursting with freshness and sweet flavor, these Strawberry Overnight Oats were just a logical thing to make after Strawberry Chia Pudding and Strawberry Kefir Smoothie.

This overnight oats recipe is the perfect healthy make-ahead breakfast that is just unbelievably delicious. Fruity, creamy, sweet. + It's packed with natural proteins and fibers that will keep you well-fed all the way until lunch... and beyond.

It is one of those breakfast recipes you must learn to make. It's a low-calorie meal filled with WHOLESOME goodness and some magnificent flavors.

strawberry oatmeal with yogurt topped with banana and almond butter

Ingredients used

To make this overnight oats recipe you’ll need just a few simple pantry ingredients:

  • Oats: Oats are just incredible grain. They are a very good 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. Overnight oats are normally made with old-fashioned rolled oats or quick oats. Rolled oats absorb more liquid and give nice dense texture while quick oats give much creamier mushy texture. I love them both and use what I have at stock.
  • Yogurt: I used Greek Yogurt here because it’s thick and creamy but also because it’s packed with probiotics that are beneficial to our digestive and overall health. Also, Greek yogurt is very nutritious, loaded with proteins. You can use plain natural yogurt here or coconut yogurt if you follow a vegan diet.
  • Milk: When making overnight oats, I love to use organic soy milk because it’s naturally sweet and creamier than other dairy-free milk. But any milk is ok really. Use the one you prefer and like.
  • Banana: You can add banana on top of overnight oats when you’re ready to eat OR you can mash the banana and add into oats mixture. Since the mixture is already well creamed with Greek Yogurt, I sliced banana on top of the oats. Banana gave overnight oats natural sweetness so you won't need to add extra sweetener meaning you’ll eat less unnecessary sugars and calories.

This is the base ingredients for any overnight oats. I like to add some vanilla flavoring too, and if you feel like oats are not sweet enough, you can add some maple syrup or honey. 

overnight oats with yogurt topped with strawberries and banana

To make this bright and delightful strawberry oatmeal extra special, I also tossed in some SUPERFOODS:

  • Hemp seeds are loaded with two essential fatty acids, omega-6 and omega-3, aka healthy fat, but also a great source of high-quality proteins (2). You can definitely swap hemp seeds for chia seeds here. Use one you have at home, and the one you prefer.
  • Almond butter gave special nuttiness, but also added many nutrients - proteins and healthy fats for energy. 
  • Cacao nibs are here for the extra crunchiness and added mood-boosting kick from raw cacao. 

I like to think that STRAWBERRIES are the main thing that gave this beautiful creamy story such an amazing finish. And actually, they are responsible for an overwhelming deliciousness. Strawberries brought so much freshness into this lovely overnight oatmeal. But also, they loaded this beautiful breakfast with vitamin C – powerful immune boosting and healthy skin antioxidant (3). + They help to keep our heart-healthy and help to reduce inflammation too. Not to mention they are low-calorie fruit great for weight-loss.

I also tossed in some LEMON JUICE and flavorous LEMON ZEST. Lemons not only taste delicious but also work wonder for your health, skin, and hair. Just quick note, when using lemons zest just make sure you buy unwaxed organic lemons and to wash lemons thoroughly before zesting the peel.

strawberry oatmeal with yogurt topped with banana and almond butter

How to Strawberry Overnight Oats

  • Just add oats, yogurt, milk and hemp seeds into a mason jar. Stir in flavorings - vanilla, lemon juice, and lemon zest. You can use a resealable container or simply mix everything in a bowl. Seal and chill in the fridge for at least 4 hours or overnight.
  • If you’re using plain natural yogurt, oats may turn out a bit sour. In that case, just add some maple syrup or honey. Add sweetener to your taste.
  • Next day, oats will get soft, creamy and ready to eat. If they are too thick, just add a bit of milk.
  • Top overnight oats with fresh strawberries and sliced banana. Pour creamy almond butter on top of everything. You can add some extra fruits. I like blueberries and kiwi. Sprinkle with bee pollen and cacao nibs for extra crunchy chocolaty kick.
  • Enjoy freshly made and keep leftovers refrigerated up to 2 days.

overnight oats with yogurt topped with strawberries and banana

Strawberry Overnight Oats are one of those breakfasts that is just perfect. It's a well-balanced meal that is delightful but yet simple enough that anyone can make it. It's a HEALTHY breakfast loaded with gut-healing probiotics, SUPERFOODS, and nutrients – dietary fibers and proteins.

It’s basically everything your body needs in the morning. And more! It’s super delicious, sweet but low on calories, made WITHOUT REFINED SUGARS. Total win!

If you’re looking for more oats overnight recipes, check these out:

This Strawberry Overnight Oats recipe is perfect make-ahead breakfast. These overnight oats with yogurt are creamy, packed with nutrients and superfoods.

 

Recipe

Strawberry overnight oats with yogurt topped with banana and almond butter
Print Recipe
4.94 from 59 votes

Strawberry Overnight Oats

This Strawberry Overnight Oats recipe is perfect make-ahead breakfast. These overnight oats with yogurt are creamy, packed with nutrients and superfoods.
Prep Time10 minutes
Resting time4 hours
Total Time4 hours 10 minutes
Course: Breakfast
Cuisine: American, International
Keyword: overnight oats recipe, overnight oats with yogurt, strawberry oatmeal, strawberry overnight oats
Servings: 1 cup
Calories: 602kcal
Author: Natalie

Ingredients

  • 1 cup rolled oats or quick oats
  • ½ cup Greek yogurt or plain yogurt
  • ½ cup organic soy milk or almond milk or your favorite milk
  • 1 tablespoon hemp seeds
  • 1 tablespoon lemon juice
  • ½ teaspoon lemon zest
  • ½ teaspoon vanilla extract
  • pure maple syrup or honey (optional and to taste)
  • Pinch of salt
  • ½ banana
  • ½ cup strawberries
  • 1 teaspoon almond butter
  • Optional: fresh blueberries, kiwi
  • For the topping: bee pollen, cacao nibs (to taste)

Instructions

  • Add oats, yogurt, milk, hemp seeds, lemon juice, and lemon zest, vanilla and salt to a mason jar. Shake jar or mix with a spoon until combined. Stir in maple syrup or honey if using.
  • Seal and chill in the fridge for at least 4 hours or overnight.
  • Serve with fresh strawberries and banana. Top with almond butter.
  • Sprinkle with bee pollen and cacao nibs.

Notes

As a measure, I used US cup (240ml).
Nutrition information exclude blueberries, bee pollen, cacao nibs and additional sweetener.
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

Calories: 602kcal | Carbohydrates: 82g | Protein: 32g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 87mg | Potassium: 938mg | Fiber: 12g | Sugar: 15g | Vitamin A: 330IU | Vitamin C: 53.3mg | Calcium: 353mg | Iron: 6.4mg

Carrot Cake Baked Oatmeal

by 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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Carrot Cake Baked Oatmeal PIN

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: 

Carrot Cake Baked Oatmeal 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.
Carrot Cake Baked Oatmeal served on a plate

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. 
Carrot Cake Baked Oatmeal served on a plate

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.
Carrot Cake Baked Oatmeal served on a plate

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.
Carrot Cake Baked Oatmeal served on a plate

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 minutes
Cook Time40 minutes
Total Time50 minutes
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: 9 slices
Calories: 174kcal
Author: Natalie

Equipment

Ingredients

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

Serving: 1slice | Calories: 174kcal | Carbohydrates: 29g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 102mg | Potassium: 245mg | Fiber: 3g | Sugar: 11g | Vitamin A: 3664IU | Vitamin C: 1mg | Calcium: 101mg | Iron: 2mg

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

by 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!

Healthy whole grain refined sugar-free Lemon Blueberry Pound Cake with fresh blueberries

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.

Healthy whole grain refined sugar-free Lemon Blueberry Pound Cake with fresh blueberries

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. 

Healthy whole grain refined sugar-free Lemon Blueberry Pound Cake with fresh blueberries

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!

Lemon Blueberry Pound Cake with fresh blueberries

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!

Lemon Blueberry Pound Cake with fresh blueberries

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

Healthy whole grain refined sugar-free Lemon Blueberry Pound Cake with fresh blueberries
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 minutes
Cook Time50 minutes
Total Time1 hour
Course: Dessert
Cuisine: American, British
Keyword: lemon blueberry loaf cake, lemon blueberry pound cake, lemon pound cake, pound cake recipe
Servings: 12 slices
Calories: 171kcal
Author: Natalie

Ingredients

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

Serving: 1slice | Calories: 171kcal | Carbohydrates: 24g | Protein: 4g | Fat: 7g | Saturated Fat: 5g | Cholesterol: 27mg | Sodium: 112mg | Potassium: 125mg | Fiber: 2g | Sugar: 9g | Vitamin A: 45IU | Vitamin C: 2.6mg | Calcium: 34mg | Iron: 0.8mg

Xoxo, Natalie

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

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Moist and delicious, this healthy Lemon Blueberry Pound Cake is the best lemon pound cake ever! It's made without refined sugars and super easy to make.

Carrot Cake Overnight Oats

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Creamy, sweet and flavorful, Carrot Cake Overnight Oats are the most delicious healthy breakfast you can imagine. It's like having a slice of carrot cake in the morning. Yum! Made with hearty oats and carrots, infused with cozy spices and SUPERFOODS, it’s the perfect healthy breakfast to wake up to.

Healthy breakfast Carrot Cake Overnight Oats with raisins and walnuts

Spring has finally arrived after a long wet coldish winter. Everything is in bloom, the birds are chirping. Just amazing! Finally, we have warmer weather here in the UK and I'm beyond words excited and so ready to lock away all my winter clothes. Although the sun is still somewhat shy and hiding behind clouds, at least I can have my balcony doors wide open throughout the day with fresh air entering the house. It's not freezing COLD anymore. I'm happy, cheerful and so super ready for Spring making and baking.

Honestly, I can't imagine a better way to celebrate the coming of Spring rather than with beautiful sweet CARROTS. They are perfect for welcoming Spring.

From soups to sweet desserts like Carrot Cake Energy Balls and Carrot Cake Oatmeal Cookies and and oh-so-delicious Carrot Cake Muffins, carrots will rule my kitchen and all my dishes for the next few weeks 'till Easter.

But I decided to take it slow on my blog. So to get you into Spring / carroty mood I decided to share one of my favorite early Spring treats. Delicious Carrot Cake Overnight Oats will be your next favorite healthy breakfast, believe me. This overnight oats recipe is a super easy, make-ahead option for busy mornings. Or when you simply crave sweet, extra nutritious and healthy breakfast.

Healthy breakfast Carrot Cake Overnight Oats with raisins and walnuts

Overnight oats are my busy morning breakfast savior! I love the idea of putting ingredients in a jar in the evening and then wake up with healthy breakfast waiting for me in the fridge. Prepared. Ready. Absolutely lovely!

Oats are not only healthy and highly nutritious - loaded with fibers and antioxidants, and proteins (yes PROTEINS!) + super easy to make, but also extremely delicious and creamy. Most perfect easy breakfast you can imagine really. Once you master the technique of making the overnight oat base, adding different flavors and topping WILL become your new obsession. Believe me!

Healthy breakfast Carrot Cake Overnight Oats with raisins and walnuts

To make these overnight oats you'll need just a few simple pantry ingredients:

  • Oats: Overnight oats are usually made with old-fashioned rolled oats or quick oats. Rolled oats absorb more liquid and give nice dense texture while quick oats give much creamier mushy texture. I love them both and use what I have currently at hand in the house.
  • Milk: When making overnight oats, I love to use organic soy milk because it's naturally sweet and creamier than other dairy-free milk. But any milk is ok really. Use the one you prefer and like.
  • Banana: You can add banana on top of overnight oats when you’re ready to eat OR you can mash banana and add into oats + milk mixture. I love to use mashed banana in this recipe. The banana gives creaminess but also a natural sweetness. That way you don't need to add extra sweetener meaning you'll eat less unnecessary calories.

This is the base ingredients for any overnight oats. I like to add some vanilla flavoring too, and if you feel like oats are not sweet enough, you can add some maple syrup or honey. Date syrup is a great option too.

Easy breakfast Carrot Cake Overnight Oats with raisins and walnuts

To make these Carrot Cake Overnight Oats extra special boost, I also tossed in some SUPERFOODS in:

  • Ceylon cinnamon that gave unbelievable scent and flavor, but sweetens too.
  • Hemp seeds for an extra boost of proteins and healthy fats.
  • Walnuts for extra healthiness and crunchiness.

Of course, the star of this overnight oats deliciousness is CARROT. Fresh, sweet, loaded with nutrients and antioxidants, in season and beautiful. The final overall texture will depend on how fine you shred the carrots. Finely grated carrots will melt into the softened oats, while coarsely grated carrots will produce more of a crunch. It's all up to you which option will you make. Both are super delicious!

Easy breakfast Carrot Cake Overnight Oats with raisins and walnuts

How to make Carrot Cake Overnight Oats

These overnight oats are one of the easiest breakfasts you can imagine. You can assemble it the night before - just add all ingredients to a mason jar, resealable container or in a bowl, and shake or mix it with the spoon. Seal and chill in the fridge for at least 4 hours or overnight.

When oats are ready, or in the morning, just add extras - walnuts, banana slices or shredded carrots on the top and enjoy. You can even reheat it in the microwave. Or add extra milk or yoghurt on top. It's that easy!

Healthy breakfast Carrot Cake Overnight Oats with raisins and walnuts

These Carrot Cake Overnight Oats are one delicious but at the same time extra nutritious and healthy breakfast.

It tastes just like indulgent carrot cake dessert. And the best part is, you can enjoy this beauty right in the morning. No added sugars, loaded with superfoods, unbelievably good for your health and sooo creamy, sweet and yummy.

If you're fan of overnight oats, check out these recipes too:

Hope you'll enjoy!

Recipe

Healthy breakfast Carrot Cake Overnight Oats with raisins and walnuts
Print Recipe
5 from 22 votes

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats are healthy breakfast that tastes just like the favorite dessert. Made with oats and carrots, infused with cozy spices and SUPERFOODS, it’s the perfect meal to wake up to.  
Prep Time10 minutes
Cook Time4 hours
Resting time4 hours
Total Time4 hours 10 minutes
Course: Breakfast
Cuisine: American, International
Keyword: Carrot Cake Overnight Oats, overnight oats recipe, simple overnight oats
Servings: 1 cup
Calories: 506kcal
Author: Natalie

Ingredients

  • ½ cup rolled oats or quick oats
  • 1 cup organic soy milk or almond milk or your favorite milk
  • ½ teaspoon vanilla extract
  • Pinch of salt
  • ½ banana mashed
  • 1 tablespoon hemp seeds
  • ½ teaspoon Ceylon cinnamon
  • ⅛ teaspoon ginger freshly grated
  • Pinch of nutmeg
  • ¼ cup carrot grated
  • 1 tablespoon walnuts chopped
  • 1 tablespoon raisins

Instructions

  • Add oats, milk, vanilla, mashed banana hemp seeds and spices to mason jar. Shake jar or mix and combine with a spoon.
  • Mix in grated carrots, chopped walnuts, and raisins.
  • Seal and chill in the fridge for at least 4 hours or overnight.
  • Serve with more milk if desired and sprinkle with additional walnuts, carrots, and raisins before serving (optional).

Notes

As a measure, I used UScup (240ml).

Nutrition

Serving: 1cup | Calories: 506kcal | Carbohydrates: 63g | Protein: 20g | Fat: 20g | Saturated Fat: 2g | Sodium: 119mg | Potassium: 919mg | Fiber: 10g | Sugar: 10g | Vitamin A: 5925IU | Vitamin C: 7mg | Calcium: 354mg | Iron: 5.6mg

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

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These Carrot Cake Overnight Oats are one delicious, extra nutritious and healthy breakfast. It tastes just like indulgent carrot cake dessert. No added sugars, loaded with SUPERFOODS, unbelievably good for your health and sooo creamy, sweet and yummy.

Hazelnut Chocolate Balls

by 29 Comments

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 nutrients, completely REFINED SUGAR-FREE and waistline friendly. Perfect for Holidays or any day!

Hazelnut Chocolate Balls Ferrero Rocher

It's the last day of November. OMG, like when THAT happened!! It's ALMOST CHRISTMAS people!!!! And although the city is beautifully decorated and cheerful already - and I saw a lot of houses with Christmas trees set - I haven't put a single lamp in the house. Can you believe that? Well, I haven't had time, to be honest. BUT Christmas songs are on my playlist for a week now and I'm enjoying Gingerbread Hot Chocolate in full.

While many already started baking and making Christmas cookies, I guess I'm sliding into Christmas mood easily this year with simple treats, like Gingerbread Energy Balls. For now! Somehow I'm not quite ready to bake anything yet.

Ok, ok... I did bake Honey Cinnamon Cookies last week for a kiddo school event. But haven't enjoyed them (other's did - lucky them) so I guess that doesn't really count.

My husband said that these Hazelnut Chocolate Balls I did the last week remind him a lot of Christmas. I can agree with him on that one. We always enjoyed these on Christmas Eve. This year I made these balls a bit early. SO it was only fair from me to share this hazelnut balls recipe with you.

These soft and sweet, nutty and beautifully flavored Hazelnut Chocolate Balls are the PERFECT introduction to Christmas season. They have all - the look, the feel and the right amount of healthiness that will make your Christmas cheerful, HEALTHY and definitely guilt-free.

Hazelnut Chocolate Balls Ferrero Rocher

My hubby likes to call these balls Ferrero Rocher truffles. And actually, they are somewhat like homemade Ferrero Rocher truffles. But much healthier. I really love that this little hazelnut and chocolate candy is 100% guilt-free. You can enjoy them not thinking about calories or excess sugar and what it may do to your waistline during Christmas time.

Ok, I know, Christmas is time to relax, time to indulge in food and have jolly fun - have treats and sweets, one or two too many. But honestly, if you knew how EASY this hazelnut balls recipe is, and how TASTY these tiny balls of sweetness are, you'll probably forget about expensive, sugary, store-bought stuff in a second.

Well, by the end of this post you'll wish to make them, and you will LOVE THEM. I promise.

How to make Hazelnut Chocolate Balls

To make these beauties you will only need a handful of HEALTHY ingredients. HAZELNUTS for starters, but also one of my favorite ingredient - a raw cacao powder.

Raw cacao is loaded with super-powers. Not only he contains powerful antioxidants - flavanols, it also keeps our heart healthy and has a strong anti-inflammatory effect. + Cacao contains several active substances that have a positive effect on our mood. It basically makes our brain super happy!

And while you think cacao and cocoa powder are the same, there are some differences. Raw cacao powder is made by cold-pressing unroasted cocoa beans, this process retains the living enzymes and removes the fat (cacao butter).

The cocoa powder looks the same however there is a BIG difference. Cocoa powder is the raw cacao that’s been roasted at high temperatures. The effect of roasting the cacao is that the molecular structure of the cocoa bean changes. It lowers the overall nutritional value and destroys the health benefits.

That's why raw CACAO POWDER is perfect for hot chocolate drinks (where is not heated in high temperatures), smoothies and raw chocolate making.

Hazelnut Chocolate Balls Ferrero Rocher

Hazelnuts are packed with nutrients - vitamins and minerals like magnesium, calcium, vitamins B and E, and antioxidants. + My favorite: the HEALTHY FATS. They also have so many health benefits, including helping decrease blood fat levels, regulating blood pressure, reducing inflammation and improving blood sugar levels.

To be completely honest - if I have to choose between almonds and hazelnuts (they are both very similar in nutrition properties) - I'll 100% would go with HAZELNUTS. They are so yummy and so flavorful!

I sweetened these Hazelnut Chocolate Balls with Medjool dates. Which means these charming little hazelnut truffles are completely REFINED SUGAR-FREE. DIdn't I say these are guilt-free?! Yes, I did!

As for flavoring, I used sweet-scented vanilla. Vanilla paired so nicely with nutty hazelnuts forming candied feeling in the mouth. The texture of these chocolate hazelnut balls is also something incredible. These are so soft, so melt-in-your-mouth delicious.

Perfect for a nibble. I dare you to stop just on one.

Hazelnut Chocolate Balls Ferrero Rocher

Well, Hazelnut Chocolate Balls would be plain and practically like homemade Ferrero Rocher truffles BUT I take up all the sugar from it, and added SUPER-FOODS raw cacao powder and hazelnuts. * I made them a bit more special by adding some hemp seeds also.

Hemps seed added nutrients - proteins, and more nuttiness to these delightful little hazelnut truffles.

These Hazelnut Chocolate Balls are great for Holiday table (or for any day). They are easy no-bake edible gifts for the holidays also. Everyone loves them!

They also freeze well, so they can be prepared now and stored in the freezer until Christmas. Which is just around a corner. Yeey!

Enjoy!

Recipe

Hazelnut Chocolate Balls Ferrero Rocher
Print Recipe
4.60 from 37 votes

Hazelnut Chocolate Balls

Hazelnut Chocolate Balls are perfect HEALTHY homemade candy. These hazelnut truffles are luxurious, sweet and perfectly flavored, made with only four simple ingredients and completely REFINED SUGAR-FREE. 
Prep Time10 minutes
Total Time10 minutes
Course: Dessert
Cuisine: American, International
Keyword: chocolate, energy balls, hazelnut
Servings: 18 balls
Calories: 85kcal
Author: Natalie

Ingredients

For coating:

  • ¼ cup ground hazelnuts

Instructions

  • Remove the pits from dates and soak them in warm water for several minutes. Drain but keep the water.
  • Combine all ingredients (except for coating ingredients) in a food processor and blend on high until it forms into a ball and is smooth throughout.
  • 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 more water in which you have soaked the dates.
  • Using a tablespoon, scoop out dough and roll between your palms to form your balls.
  • Roll them in the coating and shake off excess. Place on a parchment paper lined baking sheet or plate and place in the refrigerator to harden.

Notes

Store in an airtight container in the refrigerator until serving. Keep the energy balls frozen up to 3 months in the freezer. As a measure, I used a US cup (240ml).

Nutrition

Calories: 85kcal | Carbohydrates: 11g | Protein: 1g | Fat: 4g | Sodium: 16mg | Potassium: 146mg | Fiber: 1g | Sugar: 9g | Vitamin A: 25IU | Vitamin C: 0.4mg | Calcium: 18mg | Iron: 0.6mg

Try these energy balls recipe too:
Turmeric Maca Energy Balls
Carrot Cake Energy Balls
Lemon Turmeric Energy Balls
Pumpkin Seeds Energy Balls

These are my recommendation for this recipe:
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Xoxo, Natalie
Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

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Hazelnut Chocolate Balls Ferrero Rocher

Hazelnut Chocolate Balls Ferrero Rocher

Gingerbread Energy Balls

by 55 Comments

Sweet, nutty, and full of seasonal flavors, these Gingerbread Energy Balls are an amazing treat. No-bake and packed with nuts and deep dark molasses, they make perfect energizing snack or Holiday dessert.

Gingerbread Energy Balls

Yeah, I know. It's kinda weird to post gingerbread recipe that early in November. But listen up. I have a good story.

Ok, so since we moved to the city last year, I stopped running for exercise. Yeah, sad... I know. The plain reason is, not my laziness but the fact I never got used to city running. In the countryside, where we lived, running was really great. No people on the street, beautiful nature. It was a great experience, not just exercise. But here in the city, I just hated the noise, the crowd. I tried a few times but finally, I gave up.

During this no-running time, yoga was my ONLY exercise. But as months passed by, I started missing more and more a fast heart beating and a good old sweating. To be completely honest, I fell out of shape terribly.

Gingerbread Energy Balls

So a few weeks ago my hubby suggested we give a gym a visit. I was like what the...?! I'm NO GYM person. I feel intimidated by all that gym equipment. I can't DO gym - I hated the very thought although I never step foot in one. Silly me. BUT my lack of condition seriously started to bother me, so I said YES. Just out of curiosity. And It was the BEST decision I made. I fell in love going to the gym almost instantly. Right after the first workout. But I really fell in love in ALL the muscle activity... and the sweat and the PAIN.

Finally, those energy balls I always recommend to other working-out people started to make a lot of sense to us. After 2 hours in the gym, we both need energy - like asap. Since it's pumpkin season, I first made Pumpkin Pie Energy Balls and then our favorite Peanut Butter Energy Balls. Last week my hubby wished for this incredible Gingerbread Loaf Cake so I thought, hey why not make Gingerbread Energy Balls as a post-workout snack. It was a WIN!

These little protein balls are just delicious. Highly nutritious, sweet, flavorful and beyond amazing. They are like reminiscent of Christmas to come.

These ginger flavored powerballs are loaded with proteins and healthy fats for energy. They are perfect as pre-workout fuel or after workout recovery snack. I usually pack them in my gym bag so I have them in hand just after my workout. They are really filling and you quickly regain energy after having just one ball.

To make these healthy protein balls I used ALL NATURAL stuff - energy-dense nuts and seeds packed with natural proteins and fats, and powerful SUPER SPICES that gave not only great flavor but some immune boosting powers too.

I used a combination of nuts: almonds and walnuts. Almonds are a great source of high-quality proteins as well as vitamin E, copper and important mineral - magnesium. They also contain high levels of healthy monounsaturated fats - omega-3 along with high levels of fiber and antioxidants. Walnuts also contain impressive amounts of antioxidants and vitamin E, but are also rich in omega-3 fats too.

I also tossed in a combination of powerful seeds: flax seeds and pumpkin seeds - both loaded with FIBERS, proteins, and heart-healthy omega-3s. There's so much POWER in these little protein bites.

Gingerbread Energy Balls

Gingerbread Energy Balls are naturally sweetened with Medjool dates. To make them taste just like Christmas I added some Blackstrap molasses that gave a really distinctive rich flavor but added up some nutrition and benefits too.

Blackstrap molasses contains many vital vitamins and minerals - such as iron, calcium, magnesium, vitamin B6, and selenium. + It's a diabetes-friendly sweetener meaning it helps stabilize blood sugar. Although you may think it's sweet, actually it isn't. The taste is somewhat sweet but more sour, and sharp. It gave the Gingerbread Energy Balls a tang.

If you want to make these protein balls completely REFINED SUGAR-FREE, you can skip adding Blackstrap molasses.

Gingerbread Energy Balls

Gingerbread Energy Balls are chewy, soft and so addictive. These mini delights are super flavorful. You can really taste the nuts and seeds and gingerbread spice mix that is whoa amazing. If you’re a gingerbread fan, you’re going to go nuts for these!

I can honestly say that this energy balls recipe is one of my favorites so far. I can't wait to make these healthy gingerbread balls over and over again until Christmas.

Enjoy!

Recipe

Gingerbread Energy Balls
Print Recipe
4.88 from 58 votes

Gingerbread Energy Balls

Chewy and sweet, these Gingerbread Energy Balls are perfect little powerballs loaded with SUPERFOODS. The perfect healthy snack to fuel your day. And perfect Holiday treat!
Prep Time10 minutes
Total Time10 minutes
Course: Dessert, Snack
Cuisine: American, International
Keyword: energy balls, Gingerbread, gingerbread balls, gingerbread energy balls, gingerbread truffles, Protein Balls, Protein Bites
Servings: 16 balls
Calories: 114kcal
Author: Natalie

Ingredients

For coating:

  • ¼ cup ground chia seeds

Instructions

  • Remove the pits from dates and soak them in warm water for several minutes. Drain but keep the water.
  • Combine all ingredients (except for coating ingredients) in a food processor and blend on high until it forms into a ball and is smooth throughout.
  • 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 more water in which you have soaked the dates.
  • Using a tablespoon, scoop out dough and roll between your palms to form your balls.
  • Roll them in the coating and shake off excess. Place on a parchment paper lined baking sheet or plate and place in the refrigerator to harden.

Notes

Store in an airtight container in the refrigerator until serving. Keep the energy balls frozen up to 3 months in the freezer. As a measure, I used a US cup (240ml).

Nutrition

Calories: 114kcal | Carbohydrates: 14g | Protein: 2g | Fat: 6g | Sodium: 1mg | Potassium: 199mg | Fiber: 2g | Sugar: 11g | Vitamin A: 20IU | Calcium: 34mg | Iron: 0.7mg

Try these energy balls recipe too:
Turmeric Maca Energy Balls
Carrot Cake Energy Balls
Lemon Turmeric Energy Balls
Pumpkin Seeds Energy Balls

Foods That Help Keep Your Heart Healthy

by 3 Comments

Many foods can help keep your heart healthy and happily ticking. Some foods lower your blood pressure while others keep your cholesterol in line. Here are the TOP Foods That Help Keep Your Heart Healthy and happy. + FREE Heart Healthy Grocery Shopping List PRINTABLE.

Foods That Help Keep Your Heart Healthy

High blood pressure is a major cardiovascular disease risk factor for many people around the globe. Having uncontrolled high blood pressure is one of the biggest risks for heart disease and stroke. High cholesterol can also increase the risk for heart disease. Having diabetes and obesity, smoking, eating unhealthy foods, and not getting enough physical activity can all contribute to developing heart disease. The good news is that heart disease can be prevented through healthy diet and lifestyle choices.

My father suffered a heart attack almost 20 years ago. That has changed his life but also affected our entire family. So heart health is a topic of much importance to me. A few years back I was on the same track as my father, leading one very unhealthy lifestyle with high chances to end up just like him - with lifelong heart disease. That made me thinking and pushed me to change my lifestyle.

February is Heart Month, and so it's a perfect time to talk about the risks of heart disease and steps you can take now to help your heart be healthy in the future. Many foods can help you with that. Some foods lower your blood pressure while others keep your cholesterol in line. Here are the Foods That Help Keep Your Heart Healthy and happy. These are all the foods I integrated into my daily healthy diet and hopefully made the impact on my heart health.

FISH HIGH IN OMEGA-3s

Fish are rich in lean protein and omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that help reducing inflammation and prevent cardiovascular diseases. Both omega-3 and omega-6 fatty acids are essential. But our daily diets don't supply us with body’s requirement of omega-3s. That's why eating fish high in omega-3s are so important. Salmon and other fatty fish like sardines and mackerel are the superstars of heart-healthy foods. Eating fatty fish at least twice a week is sooo good for our health.

NUTS AND SEEDS

A handful of nuts like walnuts or almonds will satisfy your hunger and in same time help your heart beating happily. They contain good-for-your-heart fibers, healthy unsaturated fats, and vitamin E, which all helps lowering bad cholesterol. Nuts and seeds - like chia seeds and flaxseeds are also an excellent source of omega-3 fats. You can have delicious Chocolate Peanut Butter Chia Seed Pudding loaded with healthy fats for breakfast in the morning. Or have one or two Lemon Turmeric Energy Balls as a quick snack in the office. You can also toss a few nuts into your Roast Pumpkin Pear Salad. Eatherway, you can't never go wrong with nuts and seeds.

WHOLE GRAINS

Whole grains are loaded with fibers, antioxidants, and other nutrients that help reduce the bad cholesterol levels, prevent inflammation and regulate blood pressure. All these help lowering the risk of fat accumulation, which in turn reduces the risk of heart or cardiovascular diseases. Other whole grains such as whole grain bread, whole grain pasta, and grits are also good for our heart. I suggest you always check food labels for those products making sure that they still contain the entire grain. I bet that having Peanut Butter Maca Overnight Oats for breakfast or delicious Carrot Cake Oatmeal Cookies for quick dessert or snack will make your heart (and tummy) very happy.

CITRUS FRUITS

We usually turn to citrus fruits - like oranges, grapefruits, and lemons for cold prevention. But these fruits are also a great food for your heart, thanks to two different nutrients: pectin and potassium. Pectin is a soluble fiber that blocks cholesterol absorption and protects the heart from scarring, while potassium helps keeping blood pressure in check. Orange Mango Turmeric Smoothie Bowl and Grapefruit Ginger Smoothie may be great for boosting your immunity, but also they are great for your healthy heart too.

GREEN VEGGIES

When it comes to your health, you really can't go wrong with veggies of any kind. But green vegetables they really give that extra boost to your heart. Green veggies - like kale, spinach, broccoli - are all high in carotenoids, a powerful antioxidant that helps your body get rid of harmful toxins. They're also high in fiber and contain tons of vitamins and minerals. You can stir fry your veggies, or have a bowl of salad. Don't be afraid to fill your plates with greens. Or you can make a delicious body-healing Spicy Broccoli Soup. Sooo healthy and so good.

LEGUMES

Legumes are not only an excellent source of proteins, fibers, vitamins and many minerals but also phytonutrients and cholesterol-lowering antioxidants that help reduce the risk of cardiovascular disease. Heart-healthy legumes include soy, chickpeas, beans, peas, lentils, black beans, kidney beans, etc. If you buy canned beans, look for low-sodium or no-salt-added varieties (sodium can raise your blood pressure). Rinse them in water to wash off any added salt. And then make a beautiful Arugula Beans Salad or Black Bean Corn and Avocado salsa. I dig that totally. Yum!

BERRIES

Blueberries, blackberries, strawberries, raspberries and all the other beautiful berries as well are loaded with powerful antioxidants - flavonoids that decrease blood pressure and dilate blood vessels keeping our blood evenly flowing thus preventing cardiac heart failure. They are also chock-full of heart-healthy phytonutrients and soluble fibers. Have rich Blueberry Banana Chia Smoothie or make nutrient-full Strawberry Ginger Smoothie Bowl. Add a handful of berries to yogurt for most delicious healthiest natural fruit yogurt treat. Your heart will jump for joy!

DARK CHOCOLATE

Raw cacao, the plant from which chocolate is made, is rich in flavanols, which helps lower your blood pressure and prevent blood clots. It is also full of powerful antioxidants, which keeps bad cholesterol from sticking to your artery walls. So having a piece of dark chocolate (the one that contains 80% or more cocoa and has NO refined sugars) is not only good for your mood but also for your heart. Yeey! I'm always in the mood for Cacao Turmeric Maca Hot Chocolate and I love to nibble a Chocolate Cinnamon Balls.

Healthy eating starts with having the right heart-healthy foods in your kitchen. They help lower cholesterol and keep your blood pressure in check. If you aren't sure which foods to buy, print this FREE Heart Healthy Grocery Shopping List PRINTABLE to take to the supermarket. #healthylife #healthylifestyle #hearthealth #eatinghealthy #healthyfood #wellness #weightloss #happylife #healthydiet | NATALIESHEALTH.com
Click to download FREE Heart Healthy Grocery Shopping List PRINTABLE

Unhealthy lifestyles are typically a family thing, and it's usually passed down through the generations. So don’t make it something that YOU just need to do. Make eating healthy a family change. Have your family participate and teach your kids to eat better and live healthier so they can then pass on to next generations. Be the example. Be the CHANGE. That way we can break the cycle of heart issues that so many families struggle with.

Grab FREE Heart Healthy Grocery Shopping List printable!

You can grab my free PDF copy of Heart Healthy Grocery Shopping List by clicking here. Print it and take it when you go for shopping next time. Make sure you fill your fridge and pantry with all the heart-healthy goodies.

Xoxo, Natalie

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

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Healthy eating starts with having the right heart-healthy foods in your kitchen. They help lower cholesterol and keep your blood pressure in check. If you aren't sure which foods to buy, print this FREE Heart Healthy Grocery Shopping List PRINTABLE to take to the supermarket. #healthylife #healthylifestyle #hearthealth #eatinghealthy #healthyfood #wellness #weightloss #happylife #healthydiet | NATALIESHEALTH.com

Grapefruit Ginger Smoothie

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This immune-boosting Grapefruit Ginger Smoothie is perfect for waking up your body and energizing. It's creamy and packed with beautiful citrus flavor, added sugar-free and great for after Holiday detox.

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

Now that Holidays are over it's time to get back to healthy routine. For me, this means desserts only on weekends and return to my good old healthy mindful eating. Thank God because I don't know how long I would endure all this Holiday overeating madness. Parties, guests, drinking, food... OMG! Honestly, I'm fed up with all this. If someone even mentions me cookies right now, I'm gonna scream. But can you believe, my husband, he STILL happily snacks on Honey Cinnamon Cookies? I mean c'mon!!!

My body cries for some lighter meals, like Tomato Soup or Pumpkin Pear Salad.

But before I return to my usual eating routine, it's time to cleanse and detox my body. I really FEEL like I need one good cleanse. And there's no better way to help my body get rid of accumulated toxins (and some few extra pounds) rather than with this super tasty, creamy, refreshing Grapefruit Ginger Smoothie that is bursting with citrus flavor and superfoods.

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

This Grapefruit Ginger Smoothie is so light to taste but packed with some great flavors - tangy, juicy grapefruit, sweet, mild carrot and zesty ginger. The feeling is just amazing. You just can't take one sip and stop. It's refreshing but so smooth and creamy. I devoured a glass at once. Which is quite unusual for me. I usually like to slowly sip my smoothies, so it sometimes takes me an hour to drink it all. And right after I had a glass of this Grapefruit Ginger Smoothie, I felt my body rejuvenate. I was instantly overwhelmed with some pleasant feeling.

Grapefruit is one great superfruit. It's high in fiber and low in calories. It helps you with constipation and indigestion, boosts your metabolism and that's why they are great for weight loss. Grapefruit literally melts the pounds away. Also, grapefruits are loaded with vitamin C and contains bioflavonoids and other plant chemicals that protect our bodies against serious diseases. I really love it, and when in a season I eat it like every day.

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

In addition to almighty powerful grapefruit (I used pink one), for whipping this smoothie, I also used vitamin B-powered carrot and ginger. All FRESH ingredients. Grapefruit and ginger pair so good together. Just yum!

To sweeten Grapefruit Ginger Smoothie I used Modjul dates that gave the smoothie not only natural sweetness but also a nice caramel flavor. Also, I added some probiotic yogurt that will help my gut recover from Holiday overeating. For the vegan version, you can use coconut yogurt or some plant-based milk.

Since I feel really low on energy lately, I decided to throw in smoothie some maca powder. Maca is natural energy and health booster. It's also very rich in nutrients.

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

If you're looking for a major boost of vitamins or if you want to detox your body fast than this Grapefruit Ginger Smoothie is the right thing for you. Whip it up, and drink it up. Don't worry about calories. This smoothie is super low-calorie, added sugar-free, 100% FRESH and natural.

The texture of this smoothie is amazing. Somewhere between fruit juice and a creamy traditional smoothie. Super light and so refreshing. It's packed with vitamins, antioxidants, real immune and energy booster. This delicious drink will ward off colds, flu and melt your pounds away. Perfect!

Enjoy!

Recipe

Immune-boosting Grapefruit Ginger Smoothie great for weight loss and detox.
Print Recipe
4.04 from 32 votes

Grapefruit Ginger Smoothie

Immune-boosting Grapefruit Ginger Smoothie perfect for waking up your body and energizing. It's creamy and packed with beautiful citrus flavor, added sugar-free and great for after Holiday detox.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Drinks
Cuisine: International
Servings: 1 cup
Calories: 523kcal
Author: Natalie

Ingredients

Instructions

  • Peel the grapefruit and remove all the bitter inner skin and seeds with your hands, saving just the segments.
  • Put all the ingredients into a blender, and blend until smooth.

Notes

As a measure I used UScup (240ml).
* For VEGAN version use coconut yogurt or plant based milk.

Nutrition

Serving: 1cup | Calories: 523kcal | Carbohydrates: 111g | Protein: 18g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 14mg | Sodium: 216mg | Potassium: 1819mg | Fiber: 12g | Sugar: 87g | Vitamin A: 13250IU | Vitamin C: 84.7mg | Calcium: 609mg | Iron: 1.9mg

These are my recommendation for this recipe:

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Xoxo, Natalie

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

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This immune-boosting Grapefruit Ginger Smoothie is perfect for waking up your body and energizing. It's packed with citrus flavor and super creamy, added sugar-free and great for after Holiday detox. #smoothie #detox #weighloss #breakfast #healthy #healthylife #healthylifestyle #health #food #healthyfood #cleaneating #sugarfree #weightlossrecipes | natalieshealth.com

Honey Cinnamon Cookies

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Crunchy, sweet, and full of seasonal spices, these Honey Cinnamon Cookies are real Christmas treat. Easy to make with simple pantry ingredients and made without processed sugars, these festive cookies deserve to be on your Holiday baking list.

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

Oh, the joyful Christmas season.... colorful decorations and bright lights, cheerful music and tables full of yummiest foods. Everything is bright. People are joyful and happy... What's there not to love about Christmas?!

I'm one of those people who are always happy, constantly smiling, and this time of year fits my mood perfectly. I totally dig this positive vibe that surrounds me, and I'm ready to enjoy the Holiday season.

With First Advent Sunday, holiday spirit definitely entered our house. Our front door is fully decorated. There's a big advent wreath on our dining table and next to it a jar full of Christmas cookies. Christmas lights around our TV table gives us that cozy Christmas feeling at evening.

We're slacking a bit with the Christmas tree. Mainly because customs in Croatia are quite different than ones in the US. Here people decorate the house and the tree on Christmas Eve. Not before. But we plan to break that tradition this year. Honestly, I can't wait that long for the tree to shine in our living room. We plan to decorate it this weekend. 

One of my favorite Christmas cookie recipes is this Honey Cinnamon Cookies as well. I've kinda promised that my Pumpkin Roll Cake will be the last pumpkin recipe this season and so with these soft and chewy, deliciously sweet Honey Cinnamon Cookies I am officially opening Christmas season on my blog. It's an oldie but goldie Christmas cookie recipe modified to be healthier.

To make these delightful cookies, you'll only need few simple ingredients. Did I mention that these Honey Cinnamon Cookies are super easy to make? Oh, yeah. Supeeeer easy, foolproof actually.

I used spelt flour to make these, but you can use any whole grain flour you have/prefer. I sweetened the cookies up with mild flavored raw honey and coconut sugar. I used warm winter spices - Ceylon cinnamon known for its health benefits and fragrant nutmeg that deepened honey and cinnamon tastes. You can play with spices here and add them to your liking. If you are a fan of cloves, you can add a bit of clove powder in the mixture. My hubby isn't such a fan, so I tend to omit cloves in cookies that I make for my family (although I love strongly scented cloves).

Make note that the dough needs to sit in the refrigerator for at least an hour before baking (for fats to harden and flavors to combine), so take this into account. If you are super impatient (like me) just put the dough in the freezer for 15-20 minutes. Only watch out for the dough not to freeze completely as it will be hard to form the dough into cookies afterward.

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

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

These perfectly smelling and sweet tasting Honey Cinnamon Cookies are one of those cookies that people tend to devour quickly. They are sweet smelling, soft and puffy on the inside, with a caramelized crunchy outside. Sooo good!

Luckily it's easy to make a bunch of these at once. I bake Honey Cinnamon Cookies throughout the year, but these are somewhat special during Holiday season. Well, my house smells like Christmas cookie factory for quite some time now. Not just because of these cookies.

Enjoy!

Recipe

Delicious Honey Cinnamon Cookies with whole grain flour and refined sugar-free.
Print Recipe
4.21 from 48 votes

Honey Cinnamon Cookies

Crunchy, sweet, and full of seasonal spices, these Honey Cinnamon Cookies are real Christmas treat. Easy to make with simple pantry ingredients.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Dessert
Cuisine: American, International
Servings: 24 cookies
Calories: 131kcal
Author: Natalie

Ingredients

Instructions

  • In a medium bowl, whisk together flour, soda, cinnamon, nutmeg, and salt. Set aside.
  • In a separate bowl beat together softened coconut oil and sugar with an electric mixer for few minutes. Mix in the egg, vanilla, and honey. Beat until combined.
  • Gradually add the dry ingredients into the wet and beat until combined.
  • Put the plastic wrap over the bowl. Refrigerate dough for 30-60 minutes, until it is completely chilled.
  • Preheat oven to 375°F (190°C). Line several baking sheets with parchment paper.
  • Roll the dough into small balls (about the size of a walnut), using a scoop or tablespoon. Place the balls on prepared baking sheet, at least 2 inches apart. Bake 8-10 minutes.
  • Remove cookies from the oven and let cool for a minute or two. Then transfer the cookies to wire racks to cool completely.

Notes

*It is essential that the dough be thoroughly chilled before baking. As a measure, I used US cup (240ml). Store in an airtight container for up to 2 weeks.
TIP: These cookies tend to get hard after about 24 hours. To soften them, place a slice of bread a cookie jar, tighten the lid and just let it sit overnight. The next morning, the bread will become hard and the cookies will get soft.

Nutrition

Serving: 1cookie | Calories: 131kcal | Carbohydrates: 16g | Protein: 1g | Fat: 7g | Saturated Fat: 6g | Cholesterol: 6mg | Sodium: 128mg | Potassium: 49mg | Fiber: 1g | Sugar: 6g | Vitamin A: 10IU | Calcium: 7mg | Iron: 0.5mg

 

More recipes to try

Monday Motivation #30

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Hi and good Monday to you all! I hope you are well rested and super-ready for the new upcoming week. I surely am - pumped up and bursting with energy. I have decided that this week's going to be AMAZING. You should choose to feel positive too!

I really hope your last week was productive, full of healthy yummy eats followed by the weekend full of fun. That's basically how my week was. I was super busy and productive whole week. On Monday I published my usual Motivational Monday post and in that post I talked about FAILURE. When do we really fail? Read on, if you haven't already. I ended up a week with a yummy collection of 15 Healthiest Fall Pumpkin Desserts from my food bloggers friends. I know you may feel fed up with pumpkins, but pumpkins are still in season and sooo healthy. We all should enjoy its sweet benefits as much as we can.

Today I'm gonna talk a bit about NON-SCALE VICTORIES. Yes, non-scale achievements are important too. When we strive to lose weight, we can become obsessed with numbers on the scale. In my opinion, those numbers don't define us. The numbers are there to show us progress but don't let those numbers consume you.

When I started my healthier life and my weight loss journey, I haven't even weigh myself first. Well, I was a bit afraid of the number that scale will show up. But then I realized I don't have to be scared. It's just a NUMBER - my starting point. So I weight myself and took all my measures. I decided that I will measure myself once a few weeks, just to track my progress. I agreed that numbers wouldn't put me down nor decrease my self-esteem.

So after a first few weighing, my scale started to show drops, and soon I began to shrink up. Of course, that encouraged me and gave me a boost BUT also I started to notice some other changes that delighted me even more.

I started to have MORE ENERGY.
I SLEPT BETTER.
I started to enjoy activities that were a struggle before.
Many of my aches and pains stopped.
I didn't feel so bloated all the time.
I started craving HEALTHY FOOD and rejected unhealthy ones.
... and many more...

These were my TRUE VICTORIES! 

I believe that constantly weighing yourself is a bad representation of your true weight, and can distort your sense of self-worth. Seeing daily weight variations can create fixation and burden. If the scale shows you a "good" lower number, you'll feel good about yourself. But when the weight drops stop - when you hit a plateau, or when the scale shows a "bad" higher number, than you may feel like you have failed. You entire mood becomes dependent on that scale number. Constantly weighing yourself CAN lead to unhealthy, obsessive eating.

You should look for other things in your life that have improved as you change your lifestyle. Enjoy in process and in your transformation. Remember, non-scale victories are just as important as scale victories... don't forget to celebrate them too!

Until next Monday, stay HAPPY and healthy. 

Xoxo, 

NH-signature

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

Halloween Ghost Vanilla Donuts

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Halloween Ghost Vanilla Donuts are perfect kids party treat. These sweet vanilla flavored donuts are made with all wholesome ingredients, REFINED SUGAR-FREE and with no extra fat. Super HEALTHY and super scary. BUU!

Halloween Ghost Vanilla Donuts

I must admit. This Halloween craziness that's been happening over the internet for past two weeks totally got me. Pumpkins are everywhere. Literally! Scary costumes, treats, and Halloween themed desserts are popping out on my screen like crazy. Foggy mornings accompanied with beautiful Fall colors definitely contribute to this overall Halloween mood. I totally like it!

In Croatia, people don't celebrate Halloween like people in the US does - with costumes, candies, trick or treat. Yeah, unfortunately, we don't have that tradition here. But some people still love Halloween and have own tiny version of it at homes. Like my family does.

My boys usually do Jack O' Lantern pumpkin, and we decorate the house. I prepare some Halloween themed snacks and some pumpkin desserts - Pumpkin Loaf Cake is every year so popular. And at evening we usually watch some themed cartoons and family movies and have fun.

So this year for Halloween celebration I decided to make something special for my boys. A screaming Halloween Ghost Vanilla Donuts. These donuts are so sweet. So irresistibly soft... fun and sooo spooky.

Sweet vanilla flavored Halloween Ghost Donuts are perfect Halloween party treat. These are made with all HEALTHY wholesome ingredients and refined sugar-free. Super low-calorie and super scary. BUU! #Halloween #party #kidsfriendly #donuts #healthy #lowfat #skinny #nosugar #breakfast #snack #kids #treat | www.natalieshealth.com

My kiddo is all in ghosts and spooky stuff lately, and that's how the idea for these donuts came to my mind. We were supposed to do ghost cookies together, BUT since my hubby didn't have time to 3D print us ghost cookie mold I looked for another option.

Since it's a tradition to bake donuts when is carnival season here in Croatia, I kinda merged American and Croatian traditions together in this lovely fun ghostly donuts.

Sweet vanilla flavored Halloween Ghost Donuts are perfect Halloween party treat. These are made with all HEALTHY wholesome ingredients and refined sugar-free. Super low-calorie and super scary. BUU! #Halloween #party #kidsfriendly #donuts #healthy #lowfat #skinny #nosugar #breakfast #snack #kids #treat | www.natalieshealth.com

I really love these Halloween Ghost Vanilla Donuts because they require only a few simple ingredients and 15 minutes of time. It's also super fun to make these donuts with kids.

You may think that these Halloween Ghost Donuts are just like any other donuts - full of calories, sugar, and excess fat. Well, you're wrong. These donuts are made with all HEALTHY ingredients. They are refined sugar-free and baked in the oven - which means NO ADDED FATS.

For making these donuts I used whole wheat flour rich in nutrients – fibers and super healthy coconut oil. Donuts are made without refined sugar – they are sweetened with maple syrup. I also used vanilla that enhanced donuts with a beautiful fragrance and warm aroma. For the coating I used powdered xylitol. You can sub this with erythritol.

Sweet vanilla flavored Halloween Ghost Donuts are perfect Halloween party treat. These are made with all HEALTHY wholesome ingredients and refined sugar-free. Super low-calorie and super scary. BUU! #Halloween #party #kidsfriendly #donuts #healthy #lowfat #skinny #nosugar #breakfast #snack #kids #treat | www.natalieshealth.com

What makes these donuts so special and so much healthier than any store-bought ones, is that these donuts are BAKED IN THE OVEN. Meaning - added fat-free!

All you need to make oven baked donuts is a donut pan. Seriously, get one NOW! This donut combo pan kit is amazing - it has everything you need to make HEALTHY donuts at home. Use my code: DONUT15N and get a special 15% discount when purchasing.

Screaming Halloween Ghost Donuts are healthy, low-calorie, highly nutritious, super sweet ... and sooo spooky + EASY and fun to make. Perfect for Halloween party. Save yourself (and your kids and guests from unnecessary calories and sugars) - make, bake and enjoy!

Recipe

Halloween Ghost Donuts
Print Recipe
5 from 1 vote

Halloween Ghost Donuts

Sweet vanilla flavored Halloween Ghost Donuts are perfect party treat. These donuts are made with all HEALTHY wholesome ingredients, without refined sugars and extra fat. Super low-calorie and super scary. BUU!
Prep Time5 minutes
Cook Time14 minutes
Total Time19 minutes
Course: Dessert
Cuisine: American
Keyword: donuts, ghost donuts, halloween, vanilla
Servings: 12 donuts
Calories: 122kcal
Author: Natalie

Ingredients

Instructions

  • Preheat oven to 350F (180C). Grease donut pan.
  • In a large bowl mix together dry ingredients - flour, salt, baking powder and soda.
  • In a separate bowl whisk egg whites. Add melted coconut oil, honey, vanilla extract and Greek yogurt and stir gently.
  • Add dry ingridients into the wet ingredients. Mix well.
  • Fill donut pan with the mixture using a pastry bags or simple plastic bag. Make sure you don't overfill.
  • Bake for 14-17 minutes until donuts get nicely golden.
  • Remove from oven. Allow donuts to cool for 5 minutes.
  • Tip donuts out and coat with powdered xylitol or erythritol. Make ghost eyes from dark chocolate.

Notes

As a measure I used UScup (240ml). *Use refined sugar free dark chocolate with 80% or more cocoa. 

Nutrition

Serving: 1donut | Calories: 122kcal | Carbohydrates: 22g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Sodium: 181mg | Potassium: 59mg | Fiber: 2g | Sugar: 11g | Calcium: 10mg | Iron: 0.5mg

These are my picks for this recipe:
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Xoxo, Natalie
Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

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Sweet vanilla flavored Halloween Ghost Donuts are perfect Halloween party treat. These are made with all HEALTHY wholesome ingredients and refined sugar-free. Super low-calorie and super scary. BUU! #Halloween #party #kidsfriendly #donuts #healthy #lowfat #skinny #nosugar #breakfast #snack #kids #treat | www.natalieshealth.com

5 Weight Loss Tips That Really Works

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Losing weight doesn't have to be daunting. With just a few simple lifestyle changes you can make a big weight loss punch over time. Here are my 5 Weight Loss Tips That Really Work.

When it comes to weight loss, there are a million different tips and tricks out there that claim to deliver fast and easy results. Well, I'm sorry to disappoint you guys, but there's NO easy way to lose those piled pounds. But that's not the reason to give up on your new healthier life nor the reason to despair. Just stop stuffing your face in that chocolate cookie box and listen up.

Losing weight doesn't have to be a pain. While eating healthier and slipping in exercise does take some work, it really doesn't require heroic effort. Making just a few simple diet and lifestyle changes can make a big weight loss punch over time. Today I'm going to reveal you some of my (favorite) weight loss TIPS that REALLY works. These tips are super painless way to lose weight. My -100 punds weight loss story is a proof that these tips actually work.

#1 CUT BACK SUGARS.

I can't be MORE serious about sugar guys. Just STOP consuming so much unnecessary calories. Sugary drinks are the worse. Avoid them at all costs. These are the most fattening things you can put into your body, and avoiding them REALLY helps you lose weight. By removing unhealthy sugars from your diet and by reducing overall sugars intake will keep your insulin levels in balance, naturally kill your appetite and make you lose weight without hunger. Don't quite know How To Quit Sugar? Read it >> HERE.

#2 EAT PROTEINS, FAT, AND VEGETABLES.

Each one of your meals should include a protein source, a fat source, and some veggie. When you compose your meals like that you will automatically bring your nutrient intake into the range that promotes not only good health but also weight loss. Adding protein to your meals reduce the obsessive desire for eating more and makes you so full that you automatically eat fewer calories.

Good protein sources are:

  • Meat - beef, chicken, pork, lamb, ...
  • Fish and seafood - salmon, trout, shrimps, lobsters, ...
  • Eggs - omega-3 enriched or pastured eggs are best.
  • Legumes - peanuts, beans, lentils, peas, ...
  • Seeds - sunflower, sesame, chia, hemp, flax, pumpkin seeds, ...
  • Nuts - almonds, walnuts, cashews, ...
  • Quinoa, spinach, spirulina, ...

When filling your plate with food, don’t be afraid to load it with veggies like broccoli, cauliflower, cabbage, spinach, and kale. These are low-carb veggies you can eat as much as you like. If you're not sure What's In Season, you're more than welcome to check out my seasonal produce guide >> HERE.

When it comes to fat, don’t be afraid of eating the fats. Fat won't make you fat. The best cooking fat to use is coconut oil. I also use extra virgin olive oil, flax oil, and many other plant-based unrefined oils. Avocado is super healthy too. It's perfect in salads, like Avocado Potato Salad, but can serve to make a delicious dressings too.

#3 WORKOUT AT LEAST 3 TIMES PER WEEK.

I know working out sounds daunting, but some activity is a MUST if you want to start losing weight. You don't have to do heavy weight lifting nor do some vigorous exercise. Simple brisk walking, bicycling, yoga or jogging will do just perfectly. I think walking is a great way to exercise and I think it's completely doable for most of us. I've already talked about the benefits of everyday walking for weight loss. Just 30 minutes a day, three times per week will make a huge difference, not only for your waistline but your overall health.

#4 WATCH YOUR PORTION CONTROL.

Ever heard the trick that using a smaller plate will help you lose weight? It really works! Studies show that people automatically eat less when they use smaller plates. Once you finish eating from your salad plate (rather than a dinner plate), you'll be full enough, and you probably won't feel the need to get up from the table and refill your plate. But, portion control isn't really about measuring your food. It's about not taking on second appetizers at the dinner and about cutting back on your pasta for lunch if you already had bread for breakfast that day. It's about being reasonable with your food intake.

#5 DON'T STARVE YOURSELF.

Starving yourself to lose weight does more harm than good. Yes, with starving you may drastically lose a couple of pounds, but these pounds will come back as soon as you start eating again. Starvation can actually be very harmful to your health. So just forget a diet mindset. Instead of starving yourself to death and restricting yourself from food try be more open minded regarding food you consume.

Add more nutritious and healthy foods to your diet rather than subtracting foods from your plate. You can add your favorite veggie to your morning meal - like tomatoes with scrambled eggs, or have a big bowl of Cabbage Carrot Slaw with your dinner. Slip favorite fruits into your lunch box or in the breakfast bowls. Having veggie soup as an entree is not only super healthy but super filling too. Remember, you don't have to eat less. You just have to eat right.

Does that sound doable? I think it does. ;)

Xoxo, 

Natalie

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

Monday Motivation #26

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Nowadays people are so obsessed with calories and different diets and focused mainly on weight loss. They don't really understand food, nor nutrition nor its true meaning. Today on my blog I'm talking about nutrition and how eating well is actually a LEARNABLE SKILL. You can learn to eat better and live better.

Get inspired with Motivation Monday quote. Every week find a new post about healthy living, healthy eating and positive attitude towards life. #healthy #quote #motivation #fitness #weightloss #fit #monday #positivity #positive #inspiration #QuoteOfTheDay | natalieshealth.com

Hi there, my friends! Happy Monday and happy new week to you all. It's MONDAY-YAY! It's beautiful, sunny and warm Monday here in Croatia. Fabulous start of the week! I'm bursting with positive energy, and since it's Monday, it's time for me to pass some of that POSITIVITY to you guys.

I really hope you all had a fantastic week and that your weekend was no work, just fun! ... as it should be. My last week was super busy. I noticed that I'm super productive since we moved to the new office. Every day I finish everything I planned for that day. So when I get home, I can relax and spend time with my kiddo and hubby. We now actually HAVE family time during the weekdays. We didn't have that before. + I'm happy to announce that I don't work anymore on weekends either. That's a HUGE deal for my family and me.

Ok, so last week I was busy writing and publishing my usual Monday Motivation post. In that post, I talked about consistency - in healthy eating and active life, and how it will help you achieve optimal health. + I published the new recipe for incredibly DELICIOUS Pumpkin Oatmeal Cookies filled with fall flavors and crunchy peanuts. Yummy! You need to check it out.

As for my weekend, I unplugged myself on Friday and spent a whole weekend offline. It was family weekend in its full meaning. Last week we did tour de Zagreb. This weekend we attended the event in the city center. The Japanese Embassy organized a Japan Day celebration. It was all about ninjas, tea ceremony, making (and eating) sushi, drinking sake. My kiddo loved it. He even tried sushi for the first time. He didn't quite like it, but my husband DID. Which is totally surprising knowing that he doesn't like fish AT ALL. We had an amazing time.

Today I wanna talk to you a bit about food and nutrition. Yeah, that love-hate relationship that makes us all so crazy, so anxious because of all messages bombing us - Eat this! Don’t eat that! - Watch the carbs, control the fat intake, eat your proteins, drink vitamins - It's absolutely crazy! People are so obsessed with calories and different diets and weight loss these days. They don't really understand food, nor nutrition nor its true meaning.

Well, I think about food a lot. It is a part of my job,  but also part of my everyday life. I'm not obsessed like I was before. Before nutrition was equal dieting for me. That's why all my earlier attempts to lose weight failed. Trough last few years since I changed my diet, I've reconnected with my body, and I learned so much about food. I discovered NEW foods and ingredients, and I upgraded my cooking skills - I learned to cook food in the new healthier way. By trying new stuff and learning to eat food in different ways I found out what foods fits me and my needs. Now I know what food is good for me and what's not.

But eating food for your health isn’t just about WHAT you eat. It’s about when you eat, why you eat, and how you eat. For example, if you eat at irregular times, have dinner while you’re distracted or snack because you’re stressed or bored that all affect your health. I learned to eat mindfully, intuitive and in moderation.

In some ways, I RELEARNED what is the food and what's eating and nutrition. I've learned all that because eating well is a learnable skill. The foods that you eat now, that is UNHEALTHY, is just learned, or influenced by junk food industry and can be unlearned. Once you realize that, your life WILL change.

Until next Monday, stay happy and healthy.

Xoxo,
Natalie

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

Monday Motivation #25

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Hi, my friends. Happy Monday and happy new week to you all. :) Fall is officially HERE. YEY! I haven't been so excited about season changing, especially coming of Fall, since I was, like what - a KID! Pumpkins, yellow leafs, earthy smelling forest ... even gloomy skies ... just beautiful. I LOVE it! Maybe my excitement has something to do with the fact that my life changed so much since we moved to big city. Everything is so new and exciting here. So is the Fall.

Anyways ... it's Monday, and like every Monday, I'm here to give you guys some MOTIVATION for the upcoming week ... and to send you some POSITIVITY along your way. I got a comment recently that my Motivation Monday posts always give you guys something to think about. That's good! I want to trigger you to think about your health. That's the whole POINT of my blog, and me blabbing!

So, how was your last week? How did you spend your weekend? My week was great. I caught some cold on Tuesday, but I didn't let sickness overtake my body nor my mood. I just took a double dose of Spiced Broccoli Soup, and I was all-righty on Thursday. On Monday I published my usual Motivational Monday post, and in that post, I've talked about why diets don't work and how to lose weight HEALTHY way. + I made this AMAZING collection of Fall Soups And Stews Recipes from food bloggers around the world. You totally need to check these soups out! They are all so sooo good.

As for the weekend, I unplugged myself on Friday and spent a whole weekend offline and with my family. We did a tour through Zagreb's old city center - and ended up at Zagreb Burger Festival. 

Ok, so today I wanna talk to you about consistency a bit. I think that my consistency in healthy eating and active lifestyle was the thing that truly helped me lose my weight. I was consistent. I was persistent. And I believed I CAN succeed. But I was never EXTREME in anything. I wasn't on any extreme diet nor I ever did some intense workouts or workouts I don't like. I chose to eat healthy REAL food. I chose workouts that I enjoy.

People think that following a HEALTHY DIET is extreme and that I only eat raw salads and cooked chicken meat. People think I never have a dessert, or ice cream, or burger. That's not true. I LOVE Apple Cinnamon Oatmeal Cookies and Carrot Cake. And I do love my Turkey Burger. But I don't eat a whole plate, nor I eat two burgers. I eat healthy food in moderation, and I'm consistent in that lifestyle. People also ask me do I ever "treat" myself with unhealthy food like sugary ice cream or fatty burger. First, I don't consider that as a "treat" - junk food is a junk food, bad for my health. THAT isn't a TREAT for me.

Like this weekend for instance. We walked through the city, and we went to ice cream shop. Instead of ice cream, I took sugar-free, dairy-free smoothie. We went to Burger Festival. Instead of classic burger topped with mayo, I took a veggie burger with healthier toppings. Both times I chose a healthier option. There's always an option you can choose from. ALWAYS. You can keep your consistency in every situation. That will make you succeed.

Until next Monday, stay happy and healthy. 

Xoxo, 

NH-signature

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

 

Best Fall Soups And Stews Recipes

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This amazing collection of Fall Soups And Stews Recipes will surely delight you. Nothing warms better than a bowl of warm creamy soup or veggie stew on a cold day.

Fall Soups And Stews Recipes

Nothing and I mean NOTHING feels better than a bowl of warm creamy soup or a veggie stew on a rain-ish sunless Autumn's day. I know you can feel me right now?! It's the ULTIMATE feeling. Especially if you feel like you gonna catch flu, or you have a sour thought ... or if you simply had a bad day. Soups and stews are the ultimate comfort food + both are SUPER easy to make.

I'm a huge fan of ALL soups and stews out there. HUGE! Or let me put it in other words - there are NO soup nor the stew I dislike. Soups and stews are the must in my house. Not only during Fall and WInter season but throughout the whole year.

Because I'm such a huge fan, I made this AMAZING collection of the Best Fall Soups And Stews Recipes! I'm sure you'll find one (or two) that you’d love to try. All these soups and stews will not only keep you warm and fill your tummies, but it will HEAL you, boost your immunity and surely satisfy you. Can't wait to hear which ones you like the most.

Enjoy!

Easy Carrot Ginger Soup with turmeric and cumin

Easy Carrot Ginger Soup | Natalie's Health

White Wine Cabbage Stew | Natalie's Health

A creamy Tomato Apple Soup made with all FRESH whole ingredients is perfect immune boosting soup for upcoming colder days. Enriched with healing spice - turmeric, this soup is bursting with flavors and ready in just 30 minutes. #soup #whole30 #healthy #vegan #glutenfree #healthy #easy #apple #tomato #homemade | www.natalieshealth.com

Tomato Apple Soup | Natalie's Health

Simple, and yet so tasty, healthy Leek Potato Stew made with fresh vegetables, enriched with proteins, healthy fats and super spice - turmeric. This stew is real immunity booster and excellent for the post-holiday body cleanse. CLICK to read the recipe or PIN for later! #vegetarian #vegan #glutenfree #healthy

Easy Leek Potato Stew | Natalie's Health

Spicy Broccoli Soup | Natalie's Health

Vegan Mushroom Barley Soup | Cilantro and Citronella | Get the recipe HERE.

Vegan Roasted Carrot Soup with Lentils | Happy Kitchen Rocks | Get the recipe HERE.

Sweet Potato Soup with Spicy Toasted Pumpkin Seeds | A Saucy Kitchen | Get the recipe HERE.

Turkish Split Pea and Vegetable Soup | The Cook Report | Get the recipe HERE.

Barley Soup | Watch What U Eat | Get the recipe HERE.

Thai-style Potato and Corn Chowder | The Rustic Foodie | Get the recipe HERE.

Spiced Roast Pumpkin Soup With Garlic Croutons | Domestic Gothess | Get the recipe HERE.

Smoky Harvest Tomato Soup with Mozzarella Crostini | Taste And See | Get the recipe HERE.

 

These are my picks for making THE BEST soup:

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

Monday Motivation #24

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Hi, peeps. Happy Monday and happy new (rainy and coldish) week to you all. :) This Fall is not joking. I'm telling you. It's HERE! I love Fall, don't get me wrong - the yellow leafs, foggy Sunday mornings, walking through the earthy smelling forest - but this sudden weather change is just crazy. We jumped from our summer sandals into boots and winter clothes. Crazy!

Anyway, Monday is here, and again I'm here to blab a little about whats happening and to give you a bit of MOTIVATION for the upcoming week. How was your last week guys? How's returning to healthy routine going? Have you exercised and eat healthy all week? How was your weekend?

My week was great, super busy. Since I settled in new office, it seems like I'm ten times more productive. It's because I can fully concentrate on my work. Everyone around me is busy, there's no much time-wasting, which is great. After the super busy week, I had a fantastic weekend. Saturday shopping and lunch with my hubby, following going to my sister-in-law's birthday party. And then the family Sunday - relaxing, hanging all day in our pJ's. Yay!

I've published Motivation Monday post, like every week. I'm inspired daily by so many things. I'm thankful I can pass a bit of my positivity to you guys. Last week I also did a post about how to Get Back Into A Healthy Routine After Vacation. We ALL need to get back on that HEALTHY train again. + I made this amazing, fragrant and deliciously sweet Pumpkin Cheesecake Muffins, the PERFECT dessert for welcoming Fall. + I've cooked all week all HEALTHY meals for my family and me (win!). As for my workouts, I slacked with running (I still need to get to know my new neighborhood a bit more and find new running route), but I did my usual yoga workouts and some cycling. 

So, last week I got this touching email from a follower asking for help. She struggles with her weight for many years now, and not one diet seems to work for her. She's obsessed with eating, addicted to sugar and feeding her emotions with food. I recognized so much of ex-me in her email. I know how she feels and how unbelievable is for her to imagine her success. I've been there, in her place. I've been addicted to food. I've been dieting without any results for many many years. I've been it that emotional-eating loop. How did I break my addiction and lose more than 100 pounds? It wasn't any magic, nor pills, nor some magical shake. It was ONLY ME taking control over MY LIFE and MY HEALTH.

That email got me thinking... I think it's time to start breaking down a common misconception about weight loss - and food in general. When it comes to food, less is not necessarily more. In fact, eating less may be the problem many people don't actually lose any weight. Most fad diets restrict caloric intake and cut nutrients to an unhealthy level. That kinda diet often leave you feeling hungry, irritated and without energy, anxiously waiting for your next meal. You will lose some weight in the beginning BUT in one point your metabolism will slow down and you will stop losing that weight. That's when people give up on dieting. They feel disappointed and generally bad about themselves. Eating less to lose weight it just isn't the sustainable way of living.

If you want to lose weight in a HEALTHY way (and keep healthy weight afterward) you have to commit to making a lifelong change to your health. You need to develop the new way of eating and change perspective on the food you eat every day. You need to develop new HEALTHY EATING habits. Once you begin to eat healthier, nutrient-dense foods, you will feel full with much smaller portions. You will find that even 500 calories are a lot. It's important to understand what type of calories you’re getting. Understanding how food fuels your body is the key here. 

Remember, there's no QUICK FIX! You will have to work on new healthier you. You will need to relearn all about food - what to eat, when to eat. It's one BEAUTIFUL process in which you will rediscover food and yourself. Don't rush it! Enjoy and celebrate it.

Stay happy and healthy. See you next Monday!

Xoxo, 

NH-signature

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

Pineapple Peach Smoothie Bowl

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Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl made without added sugars is a perfect weekend breakfast or midday fruity snack. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal.

Pineapple Peach Smoothie Bowl with fresh blueberries and pumpkin seeds

We have a really bad weather here for the last few days. After sunny and bright summer days, this gloomy rainy weather came a bit as a shock really. It's late Summer, but it feels like true Fall. Everyone has fallen into this cheerless Fall mood already. And while I couldn't wait for pumpkin and pear season to mix up this amazing Pear Ginger Smoothie and deliciously sweet Pumpkin Oatmeal Smoothie, I've decided to hold onto Summer a bit longer. SO the other day I mixed up flavourful smoothie combo that brought Summer back on my plate.

I used frozen fruits that I had in my freezer and added some warm fragrant spices. I got this amazing thick and creamy smoothie with the texture just like ice cream. But I wanted a whole meal so I topped this smoothie bowl with some seeds and cereals and like in seconds, I turned a simple smoothie into amazing nutritious and super HEALTHY Pineapple Peach Smoothie Bowl.

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl is a perfect weekend breakfast. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal. #vegan #glutenfree #sugarfree #paleo #sugarfree #healthy #dairyfree #smoothie #breakfast #kidsfriendly #snack #whole30 | natalieshealth.com

Ok, so you may wonder, what's the difference between a regular smoothie and smoothie bowl and why they are so popular. The difference is in the texture. Smoothie bowl has a slightly more thick consistency that can be eaten with a spoon. You get that texture by mixing frozen fruits.

Smoothie bowls are so special because you can add all sorts of toppings on a smoothie base - like fresh fruits, seeds, granola, nuts, and make the same but actually different dish every time. That’s why I LOVE smoothie bowls so much!

To make this Pineapple Peach Smoothie Bowl, you'll only need few simple ingredients - seasonal fruits, some seeds and cereals, and a bit of time. It's a perfect weekend breakfast or midday fruity snack. You just need to make sure that you have frozen bananas and pineapple ready, and you can whip up this great HEALTHY meal in less than a minute.

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl is a perfect weekend breakfast. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal. #vegan #glutenfree #sugarfree #paleo #sugarfree #healthy #dairyfree #smoothie #breakfast #kidsfriendly #snack #whole30 | natalieshealth.com

This super sweet Pineapple Peach Smoothie Bowl tastes fruity and so refreshing. Absolutely irresistible if you ask me. Juicy peaches, sweet pineapple, and bananas united with delicate blueberries, nutty pumpkin seeds and puffed rice flakes (which you can totally substitute with granola) - oh the great yumminess!

Another great thing about this smoothie bowl is that it doesn't contain any ADDED SUGARS. It's naturally sweetened with ripe banana. Frozen ripe banana gave a really smooth, incredibly creamy texture and natural sweetness, while the pineapple gave irresistible freshness. I also added some Ceylon cinnamon that enriched this smoothie bowl with warm summer flavors, as well as with many health benefits.

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl is a perfect weekend breakfast. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal. #vegan #glutenfree #sugarfree #paleo #sugarfree #healthy #dairyfree #smoothie #breakfast #kidsfriendly #snack #whole30 | natalieshealth.com

Pineapple Peach Smoothie Bowl is everything but simple smoothie fun. It's a whole, well-balanced meal. It's loaded with nutrients - immune boosting vitamins and dietary fibers that promotes good digestion, plant-based proteins as well as heart HEALTHY omega-3. It will nourish your body and surely brighten up your day. It's vegan-friendly, gluten-free too!

If you love smoothies, like me, you’ll definitely want a blender that is up to the task. Look for a good quality model that can crush ice easily. I use Vitamix and really love it. Many people use BlendTec, and I know Ninja is a good one too. But no matter what brand you choose, buy the one that is going to last you through many, many smoothie sessions!

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl is a perfect weekend breakfast. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal. #vegan #glutenfree #sugarfree #paleo #sugarfree #healthy #dairyfree #smoothie #breakfast #kidsfriendly #snack #whole30 | natalieshealth.com

Pineapple Peach Smoothie Bowl is …

  • it’s made with all HEALTHY ingredients in just a few minutes,
  • it’s creamy and just delicious,
  • has no added sugars,
  • it’s low-calorie, wholesome meal that kids just LOVE,
  • it’s rich in nutrients – quality fibers and plant-based proteins,
  • it’s rich in healthy omega-3 fatty acids, antioxidants, and vitamin C good for our immunity,
  • it’s rich in potassium, calcium, and iron,
  • it’s enriched with healing super spice – Ceylon cinnamon,
  • contains heart-friendly fats,
  • perfect quick breakfast,
  • vegan, gluten-free, dairy-free.

Summer isn't nearly over as long as there are beautiful peaches in the stores. So now run to the store and grab the last of the shelf.

Enjoy!

Recipe

Pineapple Peach Smoothie Bowl with fresh blueberries and pumpkin seeds
Print Recipe
5 from 7 votes

Pineapple Peach Smoothie Bowl

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl made without added sugars is a perfect weekend breakfast or midday fruity snack.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Cuisine: International
Servings: 1
Calories: 400kcal
Author: Natalie

Ingredients

  • ½ cup fresh pineapple frozen
  • 1 medium ripe banana sliced into pieces and frozen
  • Almond or coconut milk, if needed
  • 1 teaspoon Ceylon cinnamon
  • 1 medium size peach
  • 1 tablespoon pumpkin seeds
  • ½ cup puffed rice flakes or granola
  • ½ cup blueberries

Instructions

  • Cut the banana and fresh pineapple into pieces and freeze for at least 4 hours.
  • Place the frozen banana and pineapple in a blender. Add cinnamon and the half of fresh peach. Mix well until you get a smooth mixture. Add a tablespoon or more almond milk if the mixture is too thick.
  • Pour the mixture into the bowl. Decorate with toppings - pumpkin seeds, sliced fresh peach, puffed rice flakes (or granola) and blueberries.
  • Serve immediately.

Notes

As a measure I used UScup (240ml). 

Nutrition

Calories: 400kcal | Carbohydrates: 86g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 21mg | Potassium: 928mg | Fiber: 9g | Sugar: 56g | Vitamin A: 500IU | Vitamin C: 46.2mg | Calcium: 70mg | Iron: 2.5mg

These are my picks for this recipe:

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Xoxo,
Natalie

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

 ∗ PIN this for later! ∗

Thick, creamy and irresistible sweet Pineapple Peach Smoothie Bowl is a perfect weekend breakfast. It's packed with healthy fibers, vitamins, plant based proteins, and HEALTHY omega-3. It's an easy way to turn a healthy smoothie into a whole meal. #vegan #glutenfree #sugarfree #paleo #sugarfree #healthy #dairyfree #smoothie #breakfast #kidsfriendly #snack #whole30 | natalieshealth.com

Carrot Cake Oatmeal Cookies

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Nutty, sweet and full of wonderful ginger flavor, these Carrot Cake Oatmeal Cookies are perfect HEALTHY treat your family will love.  These cookies are whole grain, refined sugar-free, low-calorie and super easy to make. Perfect on-the-go breakfast or quick snack. Healthy cookies for kids all ages.

Carrot Cake Oatmeal Cookies

The weather is beautiful for the past few days. We have lots of sun and temperatures above 20C (around 70F). Spring has arrived, like definitely. The days have become longer. Everything is green and in bloom. Just lovely.

But what I love the most about Spring is farmers market. It's full of veggies and colorful fruits. It looks so vibrant. I'm completely mad about CARROTS ... and broccoli, spring cabbage and young potatoes. And since this spring Cabbage Carrot Slaw is so popular in my house lately, I decided to make some sweet treat with this Spring veggie. Carrot Cake Oatmeal Cookies were the obvious choice. They are deliciously sweet, nutty and so full of wonderful flavors. Absolutely irresistible, to all - young and olds.

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

If you liked my Apple Cinnamon Oatmeal Cookies, then you'll like these Carrot Cake Oatmeal Cookies too. These cookies are super easy to make, and you only need few simple ingredients which you've probably have in the house already.

To make these Carrot Cake Oatmeal Cookies I used whole grains - rolled oats full of healthy dietary fibers and proteins, and whole grain flour. I also added some ground walnuts in the mixture. Walnuts enriched cookies with healthy omega-3 fatty acids, vitamins, and essential minerals.

Instead of butter, I used healthy coconut oil, and to sweet up cookies I used natural sweetener - maple syrup. I spiced these Carrot Cake Oatmeal Cookies with beautiful fragrant vanilla and super healthy ginger. Yummy!

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

These cookies are PERFECT for busy families and for those who want to snack something healthy on-to-go during weekdays. Carrot Cake Oatmeal Cookies are very nutritious and can be served as breakfast. Or you can pack them into kids school lunch box... GREAT idea, right?

Carrot Cake Oatmeal Cookies are so irresistibly soft, fragrant and full of ginger flavor ... true spring dessert. Cookies are sweet but in every bite hides bits of crunchy walnuts that gives that omnomnom feeling... They are perfect with afternoon tea or coffee, and I found out that these cookies are AMAZING dipped into milk. Ohhh YES my friends!

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

Btw, have you noticed this adorable bowl and plate on my photos?  This is enameled tableware from Emalco's NEW Spring Collection.

It's absolutely gorgeous. Isn't? Personally, I'm delighted with the design and the quality of the Emalco products, but also with all experience that comes with this product - the story and the tradition. Be sure to stop by in Emalco web-shop. Emalco is offering 5% DISCOUNT on the first purchase for those who sign up.

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

Ok, let me sum up why I LOVE these cookies so so much.

This Carrot Cake Oatmeal Cookies are ...

  • made with all healthy ingredients,
  • soft and chewy, full of warm aromatic flavors,
  • easy to prepare and can be made in just 20 minutes,
  • needs only a few simple ingredients,
  • refined sugar-free,
  • low-calorie,
  • rich in nutrients – quality fibers, plant-based proteins, and essential minerals,
  • rich in healthy omega-3 fatty acids, antioxidants, and vitamin A,
  • enriched with healing super spice – ginger,
  • contains heart-friendly fats,
  • perfect quick breakfast or kids school snack.

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

Healthy wholegrain Carrot Cake Oatmeal Cookies filled with oats, grated carrots, ginger, and walnuts. These cookies are low-fat, refined sugar-free, kid-friendly and super easy to make. Perfect breakfast or snack. #sugarfree #healthy #easy #snack #brakfast #cookies #easter #spring

Carrot Cake Oatmeal Cookies are soft and chewy on the inside, very thick and not crumbly at all. Even after few days stored in airtight container. That is of course if they last that long.

In my house, these cookies really don't last long. Even my husband, who isn't a fan of carrots like AT ALL, devours these cookies like some maniac. Actually, everyone loves these cookies... kids, family, friends, neighbors (ohhh... especially my recipe-testing neighbors)... I just yell "cookies" and watch how cookies are disappearing from a plate.

Hope you'll like these Carrot Cake Oatmeal Cookies.

Make a bunch... and enjoy!

Recipe

Carrot Cake Oatmeal Cookies
Print Recipe
4.59 from 34 votes

Carrot Cake Oatmeal Cookies

These Carrot Cake Oatmeal Cookies are perfect HEALTHY treat your family will love. They are whole grain, refined sugar-free, low-calorie and super easy to make. Perfect on-the-go breakfast or quick snack. 
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: carrot, carrot cake, cookies, healthy, oatmeal
Servings: 12 cookies
Calories: 173kcal
Author: Natalie

Ingredients

Instructions

  • In a bowl, mix the dry ingredients - flour, oats, baking powder, salt, and walnuts.
  • In a separate bowl whisk the egg. Add coconut oil, vanilla, and syrup. Mix well with a whisk until well combined.
  • Add the dry ingredients to the wet mixture and mix. Finally, stir in the grated carrots and ginger. Mix gently with a spoon. Cover the bowl with plastic wrap and place in the refrigerator for 30 minutes (not necessary).
  • Preheat oven to 356F (180C). Line a large baking sheet with parchment paper
  • With a cookie scoop or spoon, scoop the dough, then shape into slightly flattened balls. Arrange the cookies 2-inches apart on the prepared baking sheet.
  • Bake 12-15 minutes until the edges of the cookies begin to brown. Turn off the oven and let the cookies sit in the oven for another minute, then transfer to a wire rack to cool completely.

Notes

Keep in airtight container.
As a measure, I used US cup (240ml).

Nutrition

Serving: 1cookie | Calories: 173kcal | Carbohydrates: 27g | Protein: 5g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 16mg | Sodium: 67mg | Potassium: 15mg | Fiber: 3g | Sugar: 12g | Vitamin A: 1700IU | Vitamin C: 0.8mg | Calcium: 20mg | Iron: 1.1mg

Check these HEALTHY cookie recipes too:
Peanut Butter Oatmeal Cookies
Chocolate Oatmeal Cookies
Strawberry Oatmeal Cookies
Orange Carrot Oatmeal Cookies
Pumpkin Oatmeal Cookies

These are my picks for this recipe:
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Xoxo, Natalie
Let's connect! Find me on - Facebook | Instagram | Pinterest | Twitter

*** PIN for later ***

Healthy Carrot Cake Oatmeal Cookies
Healthy Carrot Cake Oatmeal Cookies
** This post is sponsored from Emalco Enamelware in exchange for mention on the blog. All words, thoughts, and opinions are my own. I only support products that I truly love. 

Pear Ginger Smoothie

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Creamy and delicious, detoxifying Pear Ginger Smoothie made with FRESH WHOLE ingredients, refined and added sugar-free is highly nutritious meal rich in fibers and proteins. Perfect breakfast or snack between meals.

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars. This smoothie is highly nutritious, rich in fibers and proteins, enriched with healing spices. Serve this perfect fall smoothie for breakfast or have as a snack between meals. CLICK to grab recipe or PIN for later!

As you might have noticed, pears are now in season, and you should eat, eat and eat this sweet, soft textured fruit as much as you can. But know that pears are more than a just sweet fruity afternoon snack. Pears are like mini vitamin C bomblets. I'm saying this because flu season has started - dripping noses and coughing. Yack! 

It's sooo important to load our bodies with that vitamin C to help fighting nasty germs. And fresh juicy pears are our best allies in that fight. That's why I decided to share this pear ginger smoothie with you today. It's already on my favorite smoothie list this fall. Of course, I enriched this smoothie with healing spices and other nutrients, and I made it absolutely sugar-free. So it's not only super healthy, flu fighting smoothie, but also super nutritious. A real deal meal. 

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars. This smoothie is highly nutritious, rich in fibers and proteins, enriched with healing spices. Serve this perfect fall smoothie for breakfast or have as a snack between meals. CLICK to grab recipe or PIN for later!

For making this smoothie, as a base, I used unsweetened almond milk. You've probably noticed I use almond milk a lot in my smoothie recipes. I just love its creamy, and nutty flavor. But also almond milk is loaded with nutrients, like plant-based proteins and fibers. And it contains no lactose. Besides, almond milk is an excellent source of calcium, iron and magnesium, and super healthy omega fatty acids. That's a lot of reasons to use this super healthy nut milk. Don't you agree? The rich, creamy texture and nutty flavor of almond milk blended beautifully with fresh sweet pear and creamy ripe banana. So this smoothie turned into a real creamy heaven! Yummy! 

Sweet and juicy pear and soft ripe banana naturally sweeten the smoothie, but also enriched the smoothie with healthy benefits and nutrients. Quick note... When you choose pears for making this smoothie choose softer, a bit ripe pears that taste sweeter. You don't have to peel the pear. Just give the pears a good wash.

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars. This smoothie is highly nutritious, rich in fibers and proteins, enriched with healing spices. Serve this perfect fall smoothie for breakfast or have as a snack between meals. CLICK to grab recipe or PIN for later!

I upgrade this smoothie even more by adding oats, full of fibers, proteins, and minerals. Also, I added and Greek yogurt, which enriched this pear ginger smoothie with more proteins. Warm healing spices - cinnamon and allspice gave the smoothie irresistible fragrance, while fresh ginger gave the distinctive spicy taste but also made this smoothie a real buddy in fighting the seasonal flu. 

So, apart from being a heavenly creamy and aromatic, this pear ginger smoothie is packed with nutrients. It has everything the body needs - natural sugars, a bunch of high-quality fibers and proteins. Perfect quick and healthy breakfast or snack between meals. In addition, it's rich in potassium, vitamin C, calcium, and iron. 

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars. This smoothie is highly nutritious, rich in fibers and proteins, enriched with healing spices. Serve this perfect fall smoothie for breakfast or have as a snack between meals. CLICK to grab recipe or PIN for later!

Pear Ginger Smoothie is ...

  • made with fresh fruits and rich in nutrients,
  • full of high-quality dietary fibers that promote good digestion, weight loss, and healthy digestive system,
  • rich in proteins,
  • naturally sweetened with pear and banana,
  • contains no added sugars,
  • enriched with healing spices – fresh ginger and cinnamon,
  • rich in calcium, vitamin C, calcium, and iron,
  • good for heart health,
  • perfect breakfast or a healthy snack between meals..

Pears will be available to us until the beginning of February, so hurry up and grab them and make the most of this beautiful, healthy fruit while they are still in season. Make smoothies, desserts, eat them fresh and enjoy! 

Recipe

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars. This smoothie is highly nutritious, rich in fibers and proteins, enriched with healing spices. Serve this perfect fall smoothie for breakfast or have as a snack between meals. CLICK to grab recipe or PIN for later!
Print Recipe
4 from 6 votes

Pear Ginger Smoothie

Fragrant and perfectly creamy, Pear Ginger Smoothie made without added sugars, highly nutritious and rich in fibers and proteins. Serve this perfect fall smoothie for breakfast or have as a snack between meals.
Prep Time5 minutes
Total Time5 minutes
Servings: 1 cup
Calories: 287kcal
Author: Natalie

Ingredients

  • 1 large pear washed and diced
  • ½ large ripe banana
  • ½ cup unsweetened almond milk
  • 4 tablespoon rolled oats
  • ½ cup Greek yogurt
  • ½ teaspoon cinnamon
  • ⅓ teaspoon allspice
  • 0.4 inch fresh ginger, peeled

Instructions

  • Put all the ingredients in the blender and mix until well combined. If necessary, add more milk to get a smoothie desired consistency.

Notes

Add honey or syrup, if desired and to taste.

Nutrition

Calories: 287kcal | Carbohydrates: 51g | Protein: 15g | Fat: 3g | Cholesterol: 5mg | Sodium: 202mg | Potassium: 434mg | Fiber: 8g | Sugar: 21g | Vitamin C: 7.7mg | Calcium: 289mg | Iron: 1.4mg

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Xoxo, Natalie

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 *** PIN the RECIPE for later ***

Creamy and delicious, detoxifying Pear Ginger Smoothie made with FRESH WHOLE ingredients, refined and added sugar-free is highly nutritious meal rich in fibers and proteins. Perfect breakfast or snack between meals. #healthy #healtheats #healthylife #healthyfood #sugarfree #freshfood #recipe #weightloss #weightlossrecipe #fitfood #kidsfriendly #smoothie #breakfast #snack | natalieshealth.com