Truth be told, I wasn’t always a smoothie person. I was team “chew” until I started feeling sluggish immediately after breakfast, but somehow hungry an hour later. The culprit: carbs and sugar, even if from natural sources like oats and berries. Don’t get me wrong, there is still a time and a place for a cozy bowl of oats, but I tend to indulge in that old favorite on the weekends when snuggling with my bulldog is the only item on the agenda.

So what now? I was yearning for something that would be equally satisfying, but not so heavy. For something that would energize, without spiking my blood sugar. For something that would be well rounded…and perhaps even contain veggies? Oh, and lest we forget easy. Too much to ask? I don’t give up that easily. I decided to try my hand and hiding some veggies in a smooth and use whole foods like avocado and sweet potato to give it a thick texture with plenty of good fats and resistant starches that would keep me full and satisfied. And let me tell you, it’s amazing what you can hide in a smoothie! Spinach? May not change the taste, but watch out for the green hue. Cauliflower? A great way to bulk up the texture, but without any off flavor!

Here’s what I love in particular about my go-to green smoothie that I drink every day, whether for breakfast, lunch or a post-workout snack.

Top 5 Reasons to Drink This Green Smoothie on the Daily

1.) Hydration: Romaine lettuce is a main ingredient and is 95% water! Plus ice, water and lemon juice amplify the hydration.
2.) Healthy Fats: Avocado adds a creamy texture and heart-healthy monounsaturated fats.
3.) Plant-Based Protein: Flax and hemp seeds add whole food based protein. Say goodbye expensive protein powders!
4.) Low in Sugar: Only sweetened with a bit of zero calorie stevia or monk fruit.
5.) Highly Nutritious: Spinach is high in fiber to keep you full and is also an excellent source of a variety of vitamins and minerals.

That’s a whole lot of goodness in one smoothie! Not to mention a bit of mint makes it oh so refreshing. Equally as good? My Salted Caramel Sweet Potato Smoothie and Chocolate Avocado Smoothies. They’re a bit more indulgent, but still filled with plenty of nutrition from whole foods and low in sugar. Together, these three smoothies are what I like to call my three amigos. Ready to ride off into the sunset with these recipe? Get the easy peasy recipes below.

Superfood Green Smoothie
Makes: 1 serving
Ingredients:
– 1 C romaine lettuce
– 1/2 C fresh spinach
– 1-2 sprigs of fresh mint
– 1/2 avocado
– juice of 1 lemon
– 1 C water
– 1 C ice
– 1 T hemp seeds
– 1 T flaxseed
– 1 packet stevia and/or monk fruit sweetener (or 2-3 drops liquid sweetener; I use Whole Earth Sweetener)

Directions:
Add all of the ingredients to a high speed blender and enjoy!

Salted Caramel Sweet Potato Smoothie
Makes: 1 serving
Ingredients:
– 1 C frozen, cubed sweet potato (option to sub butternut squash)
– 1 frozen banana
– 3/4 C unsweetened nut milk of choice
– 1/2 C frozen cauliflower
– 1 T nut butter of choice
– 1 tsp vanilla extract
– 1/2 tsp cinnamon
– pinch of nutmeg
– pinch of ground cloves
– 1 T salted coconut caramel sauce

Directions:
Add all of the ingredients to a high speed blender and enjoy! Option to drizzle additional salted caramel on top.

Chocolate Avocado Smoothie
Makes: 1 serving
Ingredients:
– 1 frozen banana
– 1 C fresh spinach
– 1/2 avocado
– 3 T cacao powder
– 1 1/4 C nut milk of choice
– 1 C ice
– 1 T salted coconut caramel sauce, maple or date syrup

Directions:
Add all of the ingredients to a high speed blender and enjoy! Option to top with cacao nibs.

Welcome to forever smoothie season! Have a favorite smoothie recipe of your own? Do share!

The post 3 Smoothies That Will Restore, Rejuvenate & Have You Rejoicing appeared first on The Shooks Life.

Zuppa Toscana for the Soul: how faux-talians solve all their problems. I may not be Italian, but I was a waitress at Olive Garden back in the day. And if there’s one thing I took away from that college gig, it was a dream – a dream to one day recreate the magic of Zuppa Toscana. Rejoice. Because that day arrived. And my version, is 100% dairy-free and delicious. Plus, the base is equally delicious as a seafood chowder. I like to call that a bonus round. If you’re equally giddy about the iconic Zuppa Toscana, read on to recreate this meal of endless soup, salad and breadsticks, any night of the week.

2020 is the year of comfort food and nostalgia. And I dare you to think of one other thing that serves up both better than a classic bowl of Zuppa Toscana. For those of you unfamiliar (gasp!) this soup got its fame as part of the Olive Garden’s endless soup, salad and breadstick promotion. It starts with a decadent, creamy base. It’s studded with salty bacon, spicy Italian sausage, roasted potatoes and tender kale (before kale was cool). I can almost hear the Italian music in the background just reminiscing about it…Back to reality and the dream to recreate this magic. I try to limit the amount of dairy I consume and coconut milk is my go-to for a creamy replacement. For that Chicken Soup for the Soul vibe, I mix the creamy coconut milk with bone broth to add rich flavor. And the rest, is all about the fixin’s!

While this soup is incredibly easy to pull together any weeknight, here are a few tips:

1.) Thickness: use the original recipe proportions for a thicker base. For a thinner base, just add another can of coconut milk and 1 cup of bone broth. This version will be more creamy, but a little less savory. Both are equally good!
2.) Quality Ingredients Matter: while this is a “healthier” version of the OG Zuppa Toscana, don’t skimp on some of the more indulgent ingredients like real bacon. The fat from the bacon will be used to sautee the veggies and adds major flavor, so I highly recommend a good cut of pork bacon (over turkey) without added sugar, if you can find it.
3.) Freeze It: this soup is a great make-ahead meal that will stay in the fridge for 2-3 months. Make a batch, let it fully cool, then store in a resealable container.

Ready to recreate those Olive Garden vibes? Read on for the Zuppa Toscana recipe and a bonus recipe for a Seafood Chowder version! Bon appetit!

“Healthier” Dairy-Free Zuppa Toscana
Serves: 6-8

Ingredients:
– 6 slices of bacon (ideally no sugar added)
– 1 lb chicken sausage (or ground turkey)
– 1 yellow onion, diced
– 5-6 cloves of garlic, minced
– 2 large russet potatoes, sliced into 1/4″ moons
– 32 oz chicken bone broth
– 1 can full fat coconut milk
– 5-6 handfuls of kale, shredded
– salt, black pepper and crushed red pepper to taste
– optional: for more broth or thinner consistency, add 8 oz chicken bone broth and 1 additional can of coconut milk

Directions:                                                                                                              Step 1: Cut the bacon into 1 inch strips (I use a kitchen shears) and crisp in a large stock pot over medium heat. Use a slotted spoon to place the strips on a paper towel lined plate and keep the bacon fat in the stock pot.
Step 2: Place the chicken sausage or seasoned ground turkey in the stock pot with the bacon fat. Crumble and brown. Set aside on a plate, keeping any fat in the pot.
Step 3: Place the diced onion in the stock pot and cook until translucent; 5-8 minutes. Add the minced garlic, stirring constantly for 45 seconds until fragrant. Add the potatoes and season with salt and pepper.
Step 4: Add the chicken bone broth and bring to a boil. Reduce to a simmer and continue cooking covered until the potatoes are fork tender; 8-10 minutes. If you cook too long, the potatoes will turn to mush!
Step 5: Add the coconut milk and browned sausage, continuing to cook for another 5 minutes so the flavors blend together. Then add the kale, season with salt and pepper, stir for a minute or 2 until the kale is bright green and wilted Add the bacon. Taste the broth and add additional salt, pepper and/or crushed red pepper for some heat!

“Healthier” Dairy-Free Seafood Chowder
Serves: 6-8

Ingredients:
– 6 slices of bacon (ideally no sugar added)
– 1 lb seafood (I used a mix of shrimp, scallops, muscles and squid)
– 1 yellow onion, diced
– 1 C carrots, diced
– 2 stalks of celery, sliced into half moons
– 5-6 cloves of garlic, minced
– 2 large russet potatoes, sliced into 1/4″ moons
– 32 oz chicken bone broth
– 1 can full fat coconut milk
– 5-6 handfuls of kale, shredded
– salt, black pepper and crushed red pepper to taste
– optional: for more broth or thinner consistency, add 8 oz chicken bone broth and 1 additional can of coconut milk

Directions:                                                                                                              Step 1: Cut the bacon into 1 inch strips (I use a kitchen shears) and crisp in a large stock pot over medium heat. Use a slotted spoon to place the strips on a paper towel lined plate and keep the bacon fat in the stock pot.        Step 2: Place the diced onion, carrots and celery in the stock pot and cook until translucent; 5-8 minutes. Add the minced garlic, stirring constantly for 45 seconds until fragrant. Add the potatoes and season with salt and pepper.
Step 3: Add the chicken bone broth and bring to a boil. Reduce to a simmer and continue cooking covered until the potatoes are fork tender; 8-10 minutes. If you cook too long, the potatoes will turn to mush!
Step 4: Add the coconut milk and seafood, continuing to cook for another 5 minutes so the flavors blend together and the seafood cooks. Then add the kale, season with salt and pepper, stir for a minute or 2 until the kale is bright green and wilted. Add the bacon. Taste the broth and add additional salt, pepper and/or crushed red pepper for some heat!

The post One Base, Two Deliciously Dairy-Free Soups appeared first on The Shooks Life.

Call me beet obsessed. But even if you’re 1/10th as obsessed as me, your obsession will grow with this cake. Guaranteed. Now I bet you’re wondering, why the heck did I think to add beets, to cake? Where there’s a will, there’s a way. And I was thinking, if applesauce can make a healthier cake, why not beets? The swaperoo was born. And it did. not. disappoint. Velvety, chocolatey and ooh I hate this word but I gotta use it: moist.

Now if you have beet intimidation, I’m going to share my easy peasy way to roast beets. It’s hands off. And not even messy. Plus, save those greens! Food waste is no bueno – and there’s no reason to waste those greens.

Roasting Beets, the Lazy Lady Way
Step 1: Pre-heat that oven to 450 degrees. Slice off the stems of the beets and give ’em a good washdown. Then, wrap each one loosely in foil and place on a baking sheet.
Step 2: Roast the beets in the oven for 1 hr 30 minutes or until easily pierced with a fork. Set aside to cool.
Step 3: Once the beets are cool, slice off the bottom root of each beet. Then, use your fingers to peel off the skin (it should slide right off). Slice and enjoy!

Save Those Greens!
Now let’s talk about those greens. Don’t let those gorgeous stems go to waste. My favorite way to use up greens is to chop them into 1-inch pieces (stems included) and sautee in a pan with a little olive oil and garlic. Once bright green, add some vegetable broth (enough to cover the base of the pan) and simmer for a few more minutes until tender.

Now that you’re a master at roasting beets and greens, let’s get to baking!

Un-Beet-Able Chocolate Cake
Makes: 12 cupcakes or 1 loaf
Ingredients:
3 medium cooked and peeled beets (about 1 lb)
10 ounces bittersweet chocolate (I recommend Hu Kitchen Gems)
2/3 C honey
1/3 C cacao powder
1/3 C almond flour
1 T arrowroot flour
2 tsp baking powder
3/4 tsp salt
3 large eggs (I always use Vital Farms pasture-raised eggs*)
Neutral oil spray for the pan

Directions:
Step 1: Heat the oven to 350° F. Brush the cups of a 12-cup muffin tin with vegetable oil. Alternatively, line an 8- or 9-inch-square baking pan with parchment paper and lightly brush the base and sides with vegetable oil.
Step 2: Combine the warm beets and chocolate in a blender and puree until the mixture is smooth and the chocolate is melted. Transfer to a large bowl and let cool to warm.
Step 3: Whisk the honey, cacao, almond flour, arrowroot flour, baking powder, and 3/4 teaspoon salt into the cooled beet mixture, then whisk in the eggs till smooth.
Step 4: Pour the batter into muffin tin or 9-inch square pan and bake until a crust forms around the edges and the entire top is dry, but the interior is still moist – about 45 minutes. The cake will puff in the oven but settle as it cools.
Step 5: Allow the cake(s) to cool completely before inverting onto a serving plate. Serve the cake warm or at room temperature, topped with coconut cream and red jam!

And that’s how you turn a basic chocolate cake into a magical mystery cake with the benefit of beets. If you make it, test this with family to see if they can taste the beets! I triple dog dare you.

Happy Halloween, friends!

The post Chocolate Cake That Can’t Be Beet! appeared first on The Shooks Life.

Too many people look at the holes in their life and miss the glorious bagel right in front of them. I, on the other hand, am a glass half full kinda gal, an opportunistic who doesn’t skip a beat when there’s a bagel to be eaten. Especially when it’s a gluten-free, whole food based option that is lower in carbs and tastes just as good as the OG! Now I’m no New Yorker, so I know that’s high praise, but I’m willing to stick my neck out for this recipe – or at least stick out a hand if you’re going to pass on these almond flour bagels. You didn’t come here to pass on bagels though, did you? Let’s get to baking your favorite version be it plain, cinnamon raisin or everyone’s favorite – the everything bagel.

Bagels are practically a national treasure, but they also get a bad wrap as a carbalicious treat. I wasn’t ready to give up bagel Fridays when I went gluten-free, so I tried my hand at an almond flour version that amps up the protein, reduces the carbs and still has that magical balance of fluffy bread and chewy dough. The result was mind bogglingly good, unbelievably customizable and stupidly easy! I also love a good basic recipe that you can retrofit into whatever flavor your heart desires – kinda like the horse of a different color in the Wizard of Oz. Get that wand ready, because you, yes you, can be a wizard of bagels too! Move over banana bread, it’s time for bagels to shine.

A few tips to make these glorious golden halos:

1.) Get Creative: this is a basic bagel recipe that can transform into any flavor your heart desires! Recommended toppings: poppy or chia seeds for some crunch, coconut or brown sugar for a touch of sweetness, herbs de Provence or rosemary for an elegant, herby flavor profile.

2.) Timing is Key: after brushing each bagel with the beaten egg, immediately add your toppings before moving onto the next bagel. This prevents the egg base from drying and ensures your toppings stick.

3.) Keep ‘Em Fresh: these bagels don’t have any preservatives, so store in a sealed container in the refrigerator for 3-4 days or keep in the freezer for 3-6 months if you’d like make a big batch.

Let’s get baking!

Everything But the Bagel Almond Flour Bagels
Makes: 6 bagel
Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit sweetener and ground it to a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 tsp plus 1/4 tsp iodized sea salt
– 2 T apple cider vinegar
– 1 pasture-raised egg
– Everything But the Bagel seasoning
Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center.
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg, seasoning with as much of the Everything But the Bagel seasoning as you like. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

Cinnamon Raisin Almond Flour Bagels
Makes: 6 bagels

Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit and ground into a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 T apple cider vinegar
– 1 pasture-raised egg
– 2 tsp plus 1/4 tsp iodized sea salt
– 1 T cinnamon
– 1/2 C raisins

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder, cinnamon and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water. Stir in the raisins once you’ve achieved the desired consistency.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center. 
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg. Option to sprinkle with coconut or brown sugar for extra sweetness. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

You’ll be amazed how easy it is to make whole food-based bagels that are just as delightful as the store bought version, but without the preservatives and carbs. Enjoy!

The post Hold the Carbs, Just the {Almond Flour} Bagels appeared first on The Shooks Life.

Pancake meets pizza. A love child is born. And I’m smitten. Pancake pizza is my latest brainchild fueled by too much coffee and too many fresh berries. What’s a girl to do but find a way to put that caffeinated energy to use in developing a simple morning treat that you and kiddos will love! This pancake pizza features my favorite oatmeal blender pancakes smothered with crunchy pecan butter, homemade jam, fresh berries and a drizzle of syrup. It’s that easy! Slice into the recipe details and more ideas for toppers below.

Pancake pizza is the only love triangle I’m interested in. And my love runs deep. I’m a big believer that you can turn just about anything into pizza (and who doesn’t love pizza?!). Proof: pancakes can be pizza too. The only skilled required: flipping the largest flippin’ pancake you’ve ever flipped. Beyond that, this is an easy and fun way to get creative with your usual stack of pancakes. Some ideas for toppers:

Pancake Pizza Toppers

Sauce It Up:
-Nut butters
-Jam
-Cream cheese
-Whipped cream
-Yogurt
-Honey

Top It Off
-Fresh strawberries, raspberries, blackberries, peaches or blueberries
-Sauteed cinnamon apples, peaches or pears
-Chopped pecans, walnuts, pistachios almonds or peanuts
-Dried cranberries, blueberries, goji berries, raisins or cherries
-Chocolate or rainbow sprinkles
-Pumpkin, sunflower, pomegranate or chia seeds
-Maple syrup, chocolate syrup, caramel or honey
-Fresh mint or lavender

I’d love to hear any other ideas! While that brain is churning, let’s get pancake pizza making!

Oatmeal Pancake Pizza
Makes 5-6 supersized pancakes

Ingredients:
Pancakes
-2 C rolled oats
-1 ripe banana
-1 pasture-raised egg (I always use Vital Farms)
-1 C unsweetened vanilla almond milk.
-1 T maple syrup
-1 tsp vanilla
-1 tsp baking powder
-1/2 tsp baking soda
-1 tsp cinnamon
-1/4 tsp salt
Toppings
-Nut Butter
-Jam (homemade recipe below)
-Fresh berries
-Maple syrup

Directions:
Step 1: In a high speed blender, grind the oats for a few seconds to create a flour-like consistency. You’ve now made oat flour!
Step 2: Add the remaining pancake ingredients to the blender and pulse until evenly mixed, scraping down the sides if necessary and avoiding over-blending. Let sit for 10 minutes for best results (the oats will really soak everything up and the batter will thicken).
Step 3: Pour 1/2-2/3 C of the batter onto a hot griddle that’s been coated in butter, ghee or olive oil to make an extra large pancake. Flip once bubbles form around the edges and the pancake becomes golden brown.
Step 4: Top the pancake pizza as you like, layering on your nut butter of choice, jam, fresh fruit and maple syrup! Slice into triangles and enjoy!

Homemade Chia Jam
Makes: 1 mason jar

Ingredients:
-2 1/2 C berries of choice
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the berries and maple (or date) syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the berries with a fork or potato masher, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Store in a covered mason jar for up to a week.

The post Pancake Pizza Mash-Up appeared first on The Shooks Life.

Taking a step backward after taking a step forward isn’t always a disaster; it’s more like a cha cha. And that’s how I choose to view the last month on the road readying a new product for launch. En route to Colorado from Austin, we side stepped our way to Santa Fe. It was only a day, but it was filled with play! Whether you have 24 hours or 2-4 days, Santa Fe is a playground for artists, foodies and fitness aficionados alike! Cha cha your way to my top picks below!

You can sure work up a hunger on the 11-hr drive from Austin to Santa Fe. Bring snacks, but not too many because Santa Fe is a feast for foodies. Expect dishes featuring local ingredients like red and green chile (also known as Christmas chile), blue corn tortillas and even donuts, prickly pair margaritas (yes, there is a margarita trail!) and sopaipilla (fried bread pockets to soak up that chile).There’s something to fill your fancy morning, noon and night. Here’s what I fancied during my stay in Santa Fe:

Food You Should Fancy in Santa Fe:

Morning Food: Visit the Santa Fe Farmer’s Market from 7am-1pm on Tuesdays and Saturdays for a plethora of fresh foods. Thought Santa Fe was in a desert? Sure is, but you couldn’t tell from all the fresh produce. Dare I say one of the best farmer’s markets I’ve been to? Yes, I dare. Make sure to tickle your sweet tooth with a Lavender Blue Corn Donut from Whoo’s Donuts. You can nibble on one at Sky Coffee Co while taking in the views of the railyard on the patio overlooking the market. They serve a legit brew from Onyx Coffee Lab out of Fayetteville.

Noon Food: By this point, you’ve worked up a hunger and probably need more caffeine to fuel your day. Visit Iconik Coffee Roasters for a Horchata Latte and some seriously fresh breakfast food that is unexpectedly good from a coffee shop. I feasted on a Brunch Ratatouille loaded with eggplant, greens, creamy grits and poached eggs. It’s a neighborhood joint with ample parking and a quiet patio for dining al fresco if quarantine still has you uncomfortable with indoor dining.

Night Food: A visit to Santa Fe isn’t complete without trying the infamous green chile and margaritas! My top pick: the Christmas Chile Enchiladas and Prickly Pear Frozen Margarita from La Choza. It’s a twofer – why choose red or green chile when you can have both ladled over loaded enchiladas (vegetarian, carne adovada, chicken or beef) made with local blue corn tortillas? It’s a filling plate paired with a side salad, posole, pinto beans and choice of sopaipilla, French bread or tortillas. I chose the vegetarian tamales filled with sauteed broccoli, mushrooms, zucchini and yellow squash paired with sopaipilla – a puffy friend bread pocket to soak up the red and green chili. Wash it down with a vibrant pink prickly pear margarita. Hubs went with carne adovada – chicken slowly cooked in a rich marinade of chile caribe, oregano and spices.

While there’s plenty to eat, there’s certainly plenty to do in Santa Fe, even in times of quarantine. Whether you’re an art, history or fitness buff, you can find all three in Santa Fe. And yes, you can hit it all in a single day! Here’s my activity guide for some breathtaking art, history and wilderness.

Sites to See with 24 Hours in Santa Fe

Breathtaking Art: Take a stroll down Canyon Road for a plethora of art galleries, gorgeous pueblo-style architecture, native plants and gorgeous gardens. The road is home to more than 100 galleries, boutiques and restaurants in just a 1/2 mile stretch. We took our stroll by car on our way to the next site!

Invigorating Hiking: If you’re looking for some fresh air, stunning views of the city and a way to work off those enchiladas, visit the Santa Fe Canyon Preserve – 575 acres of nature and trails located just minutes outside of downtown Santa Fe on Upper Canyon Road. At the Cerro Gordo Trailhead, you can access the Santa Fe Dale Balls Trails with 25 miles worth of hiking through the foothills. Head south for more mountainous terrain scattered by Ponderosa pine trees or venture north for more shrubland in the lower, dryer terrain.

Plentiful History: Stimulate the mind after all that hiking by checking out the ample museums in Santa Fe. Some, like the Institute of American Indian Arts, are now closed due to quarantine, but still offer gorgeous sites of architecture and art from the exterior. Santa Fe is also home to the Georgia O’Keefe Museum, the Santa Fe Opera House, the Cathedral Basilica of St. Francis of Assisi and the Museum of International Folk Art. Many of these sites can be seen with a stroll around the Santa Fe Plaza. Check websites to confirm the sites that are open during quarantine, because unfortunately the popular Meow Wolf contemporary art exhibit is not.

While quarantine may limit some activities, road trips are not cancelled and Santa Fe is a welcome oasis of activity, food and culture. You bet I’ll be back! Have reco’s for my next visit? Oh do share!

The post Santa Fe In a Day appeared first on The Shooks Life.

The secret to a flippin’ great Saturday: Oatmeal Banana Blender Pancakes. A thick, fluffy, gluten-free stack with just the right amount of sweetness from that overly ripe banana you didn’t have the heart to turn into yet another loaf of banana bread. This recipe proves your blender is good for more than just smoothies. With all the time saved from this blender hack, you can make your own cinnamon apples and homemade coconut caramel sauce to top it all off. Get the recipes for these simply good pancakes, sauteed apples and homemade caramel sauce below!

Confession: I’ve always been a boxed pancake mix gal. It’s so easy…and good! Until, I realized just how simple it is to make pancakes from scratch with gluten-free oats magically converted to oat flour in the blender! Seriously. That’s all it takes. Rolled oats, in a blender! It’s like riding a bike with training wheels. There is no way to screw up this recipe. And, what I love is that there is just the right amount of sweetness from whole foods like banana. I somehow always forget about one loan banana that is past its prime and what does one do with one overripe banana? One banana won’t even suffice to jump on the banana bread bandwagon!

So why oat flour? Let me count the ways. Here are my top 5 reasons to pick oat flour over other options:

Why Oat Flour Wins Every Saturday Morning Pancake Feast at My House

1.) Low Glycemic Index: the glycemic index (GI) is an indication of a food’s impact on blood glucose (also known as blood sugar levels). Oats have a lower GI score than other grains, so they won’t spike your blood sugar like pancake mixes made with white flour.
2.) Natural Source of Protein: Oats are a good source of protein with 6g of protein per cup. No need to add protein powders to make these flapjacks a protein powerhouse!
3.) Fiber, Baby: Oatmeal is rich in both soluble and insoluble fiber. According to Healthline, soluble fiber leads to slower digestion, increased fullness and appetite suppression. And insoluble fiber helps with bowel movements if things aren’t going with the flow.

Now that you’re aware of the wonders of oats, let’s talk about the type to use. For this recipe, you’ll want to use rolled oats. Steel cut oats will take too long to break down while instant oats will instantly become…mush. My favorite rolled oats are from The Soulfull Project. For every serving of oats purchased, a serving is donated to a local foodbank. Plus the oats are certified gluten-free and I love the texture and health benefits of the chia and flax seeds that are incorporated in the Hearty Grains & Seeds blend.

Enough chit chat already. Let’s get to making these pancakes happen in your kitchen stat! Oh and if you’re wondering if the coconut caramel sauce is worth it…it is. Saturday is calling and you should definitely answer with these pancakes, cinnamon apples and coconut caramel sauce!

Oatmeal Banana Blender Pancakes
Makes: 10-12 pancakes

Ingredients:
-2 C rolled oats (I used The Soulfull Project Hearty Grains & Seeds Hot Cereal)
-1 ripe banana
-1 pasture-raised egg (I always use Vital Farms)

-1 C unsweetened vanilla almond milk.
-1 T maple syrup OR make my homemade coconut caramel sauce (below)
-1 tsp vanilla
-1 tsp baking powder
-1/2 tsp baking soda
-1 tsp cinnamon
-1/4 tsp sale
-optional: top with cinnamon apples (see step 4), pecan butter and additional coconut caramel sauce.

Directions: 
Step 1: In a high speed blender, grind the oats for a few seconds to create a flour-like consistency. You’ve now made oat flour!
Step 2: Add the remaining ingredients to the blender and pulse until evenly mixed, scraping down the sides if necessary and avoiding over-blending. Let sit for 10 minutes for best results (the oats will really soak everything up and the batter will thicken).
Step 3: Pour 1/3 C of the batter onto a hot griddle that’s been coated in butter, ghee or olive oil. Flip once bubbles form around the edges and the pancake becomes golden brown.
Step 4: Option to saute apples in cinnamon and ghee butter to top! Dice a medium apple and place in a saute pan over medium heat with 1 T of ghee or butter. Sprinkle with ample cinnamon and stir to coat. Allow to cook until soften and easily pierced with a fork. If the pan becomes dry, add a little water.

Coconut Caramel Syrup
Makes: 1 small mason jar

Ingredients:
-1 C coconut cream (from a can placed in the fridge overnight)
-1 C coconut sugar
-optional: top with sea salt

Directions:
Step 1: Place the coconut cream and coconut sugar in a small sauce pan over medium/low heat. Stir to combine and bring to a boil. Once boiling, reduce heat to a simmer and continue to stir off and one for 15-20 minutes until thickened.
Step 2: Allow to cool and thicken. Option to add a sprinkle of see salt. Store in the fridge for up to a week.

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Proof that everyone can grow a garden: sometimes it’s a focaccia garden. The theme for quarantine seems to be all things from scratch and all things comfort food: banana breads, sourdough breads and now, focaccia gardens. As a wannabe gardener, I had to try my hand at making a healthier homemade focaccia bread (gluten-free and keto-friendly!) that’s just as light and fluffy as you would expect. Option to turn yours into a garden with an adornment of herbs and veggies. Read on for the recipe and tips to make your own focaccia garden!

So what exactly is a focaccia garden?
It’s a garden landscape that you can create on the surface of your from-scratch focaccia bread. It’s an activity that’s part art project, part proof you can make bread from scratch in 30 minutes and all parts comfort food! Herbs and veggies are added just before baking to create a gorgeous, edible landscape. It’s a great activity with kids and a way to use up whatever you have on hand! Here are some suggestions for creating a scenic veggie landscape:

Flowers and Petals
–Grape or Cherry Tomatoes: slice vertically into equal parts to create petals. Alternatively, slice horizontally to create a circular petal or center for your flowers.
–Olives: similarly, pit and slice vertically into strips to create beautiful dark purple petals.
–Onions: slice vertically along the center to make stunning tulips.

Stems and Leaves
–Rosemary: this is the obvious choice to create long leafy stems with full sprigs of rosemary since it’s already called for in the recipe and complements the flavors nicely.
–Thyme: similar to rosemary, full sprigs of thyme can be used to create stems with more dainty rounded leaves. This herb also pairs well with rosemary.
–Zucchini: you can also thinly slice vertical strips of zucchini to create stems or leaves.

Other Scenery
–Bell Peppers: strips of bell peppers make a great option for creating rays of sunshine, with a circular yellow cherry tomato slice in the center.
–Olives: since olives pair really well with these flavors too, use additional olives to serve as pebbles or to create a stone pathway through your garden.

Really any thinly sliced, quick-cooking vegetable will work well for creating your garden landscape! Though, I’d suggest avoiding cruciferous vegetables like broccoli or cauliflower unless you cut into very small florets since those veggies take longer to roast. And this bread, will bake up in just 30 minutes!

Let’s get to the bread! This bread is gluten-free and keto-friendly with a base of blanched almond flour that is unbelievably light and fluffy, while adding protein without the carbs! I use blanched almond flour, which is lighter in color, texture and flavor, but you can also use almond meal from whole almonds, the color will just be a bit darker (like the version that I made with the focaccia garden), texture a little more dense and flavor nuttier. Both are equally delightful, but I prefer the lighter and fluffier blanched version.

You also have some options on the “milk” to use: I’ve used 2% dairy milk, half and half, Greek yogurt or even unsweetened almond milk. The flavor will be richer with a heavier cream or yogurt. If using Greek yogurt, use the full fat kind and thin with water (I used 1/2 C of Greek yogurt and 1/2 C of water mixed together).

Any way you make it, this versatile, easy and healthier version of focaccia will become your new weekend addiction! Feel free to share photos of your focaccia gardens and any other tips for veggie and herb landscaping that I’ve missed!

Gluten-Free and Keto-Friendly Focaccia Bread…with Optional Garden Landscaping!
Makes: 1 loaf (12-16 squares)
Ingredients: 
Dough
– 3 C almond flour
– 2 tsp baking powder
– 1/2 tsp xanthum gum
– 1/2 tsp salt
– 4 egg whites (room temp)
– 1 C milk (half and half, 2%, unsweetened nut milk or yogurt*)
Drizzle
– 1/4 C olive oil
– 2 tsp fresh rosemary, chopped
– 1 tsp salt
– 1/4 tsp pepper
Optional 
– veggies and herbs to create a garden landscape

Directions:
Step 1: Pre-heat your oven to 400 degrees Fahrenheit. Line a 9×12 glass baking dish with parchment paper and spray with olive oil cooking spray.
Step 2: Mix together the drizzle ingredients in a small bowl and set aside.
Step 3: Mix together the dry dough ingredients in a medium bowl. Fold in the milk to create a dough.
Step 4: In a separate bowl, beat the egg whites until stiff peaks form. Then, carefully fold the egg whites into the dough, being careful not to over mix.
Step 5: Pour the dough into the parchment-lined baking dish, spreading evenly and gently. Then, dip your finger in the rosemary drizzle and poke holes across the entirety of the bread, dipping your finger each time. I poke holes in even rows. With the remaining drizzle, pour evenly across the bread.
Step 6: If creating a focaccia garden, now is the time to layer on your landscape! If not, skip ahead.
Step 7: Place in the oven and bake for 25-30 minutes or until the edges become golden and a toothpick or spaghetti strand comes out clean. Allow to cool, slice and enjoy!

The post Grow Your Own Focaccia Garden appeared first on The Shooks Life.

Pot Roast, Vegetarian-Style. Like a warm hug to comfort even the Mondayest of Mondays. This one pot dish is brimming with meaty mushrooms and roasted root vegetables over a creamy cauliflower mash. It’s the epitome of comfort food. And ever since I’ve started eating mostly plant-based, I’ve had a hankering for a pot roast; this hits the spot and the meat isn’t even missed! Plus, it’s dairy-free, gluten-free and can be made Whole30 compliant so that you can please all eaters. Get ready to bring the supper club home. DEATs below!

When going mostly plant-based, there are a few things that I just MISS! Like a good burger, meatball or pot roast. There’s no replacement for these comfort foods…right? Wrong. Let me introduce you to something you already probably know well…mushrooms. Mushrooms mimic the meaty texture and umami flavor of beef and are significantly lower in calories, fat and cholesterol. Plus, there’s a whole wide world of mushrooms to discover. They’re the highlight of this vegetarian pot roast and just about any variety can be used. Here’s a brief overview to build your knowledge base so you can talk like a fine wine…err mushroom connoisseur.
5 Varieties of Mushrooms to Know:

1.) Portobello: These are likely the most familiar – the large size of the umbrella and meaty flavor make a great swap for a burger (just remove the stem) or can serve as the base for a personal-sized pizza (just flip the umbrella upside down, remove the stem and load with marinara, cheese, your favorite toppings and bake in the oven).
2.) Cremini & Button: These small mushrooms are often confused. What’s the difference? Cremini are just an older version of the common white button mushroom. Cremini are a bit browner and more firm, which makes them great for soups and stews. Button mushrooms come in white and brown varieties, but have a milder flavor.
3.) Oyster: The thin layers of these clumped mushrooms can often resemble petals of flowers. Because these mushrooms are quite thin, they can be easily torn and will cook more evenly and quickly than other mushrooms.
4.) Shiitake: These mushrooms have a large brown umbrella with a long, tough stem. Most often used in Asian cuisine, the stem should be removed because it is too chewy to eat.
5.) Enoki: The thin, long stems and small caps of these mushrooms make them a great addition to soups or noodle dishes. Reminiscent of noodles, you may be familiar with these mushrooms from your favorite Japanese ramen spot.

Now that you’re a ‘shroom expert, let’s get onto the pot roast!

What do I love most about this dish?
–Versatility: you can use any mushrooms or root vegetables you have on hand.
–Flavor: whether you choose to use vegetable broth, wine or whisky to flavor the sauce, it is guaranteed to comfort your pallet.
–Leftover-Friendly: this dish re-heats well so you can enjoy it again and again.
–One Pot: who doesn’t love to clean just one pot?
–Whole30, Paleo, Gluten-Free, Vegan: it accommodates any diet!

This thick mushroom and root vegetable stew is layered on a creamy cauliflower mash, but you could also eat it on its own or ladle over traditional mashed potatoes or even rice. This dish is the definition of “whatever you have on hand”! It may so like a lot of chopping, but this dish and the leftovers will be oh so worth it! So gather those veggies and let’s get cooking!

Vegetarian Pot Roast Over Cauliflower Mash
Makes: 6 servings

Ingredients:
Mushroom & Root Vegetable Stew
-1 yellow onion, diced
-6-8 cloves of garlic, diced
-20 oz of mushrooms (suggest 8 oz cremini, 8 oz Portobello and 4 oz oyster)
-1 parsnip, peeled and diced
-1 turnip, peeled and diced
-2-3 carrots, peeled and sliced
-1 C of red wine, whiskey or additional broth
-1 T fresh thyme (leaves removed from the stem)
-2 rosemary sprigs, whole
-1 tsp garlic powder
-4 T soy sauce, tamari or coconut aminos (if gluten-free)
-3 T tomato paste
-2 C broth
Cauliflower Mash
-1 head of cauliflower, trimmed and cut into florets
-3 T ghee
-1 tsp salt
-1/4 black pepper

Directions:
Step 1: Prepare the cauliflower mash by steaming the cauliflower. Bring about 1-inch of water to a boil in a large pot with a steam insert (I use this one). Add the cauliflower once the water is boiling and cover the pot. Allow to steam for about 15 minutes, or until the florets are soft when pierced with a fork, but not completely falling apart and mushy (very technical). Remove the cauliflower and reserve about 3/4 of the water from the pot.
Step 2: While the cauliflower steams, add a bit of olive oil to a deep saute pan or large stew pot on the stove top over medium heat. Add the onion, garlic, mushrooms and a pinch of salt once hot. Saute for 3-4 minutes or until the onions soften and become translucent. 
Step 3: Add the wine, whiskey or 1 C of broth. Stir to combine, cooking for about a minute. Then, add the diced carrots, turnip, parsnip, thyme, rosemary and garlic powder. Stir to combine before adding the tomato paste, soy sauce (or tamari or coconut aminos), the remaining broth and a big pinch of salt. Stir to combine, cover and cook for 10-15 minutes or until the carrots, turnips and parsnips are soft.
Step 4: Once the cauliflower is steamed, place half the cauliflower in a food processor with 1/4 of the steamed water. Puree until smooth. Add the remaining cauliflower, butter and salt. Continue to puree, adding water as needed. The goal is to add as little water as possible since you don’t want soup, so you likely won’t need the full 3/4 C. Once it is the desired consistency, place in a serving bowl and set aside.
Step 5: Layer the cauliflower mash on individual serving plates, ladle the mushroom and root vegetable stew over the top and enjoy!

The post Pot Roast, Vegetarian Style appeared first on The Shooks Life.

The secret to living apple-y ever after is Apple Cinnamon Overnight Oats. Actually, I don’t know the secret to happiness in this wild new world, but I’m doing my best to find the little joys in daily life. And while everyone else is wondering, what day is it? I’ve started to name my days by the flavors of overnight oats. What day is it? Oh, Apple Cinnamon day. When is that presentation due? Raspberry White Chocolate day. Can’t remember when you last washed your hair? Probably Carrot Cake day. Oh you heard that right. And maybe it’ll mean more hair washing because Carrot Cake Oats are oh so worth it. If you’re looking for a little pep in your step, read on for any endless array of overnight oats…and a few other ways I’m coping with keeping the days straight.

Having a case of the Mondays…every day? Same. But what’s been giving me a little thrill on the daily is concocting a new variety of oats to put a little pep in my step. I’m going on week 6 of working remotely. And while I went into this thinking I’d have sooooo much time to make a delicious, homemade breakfast every day…I was quickly jolted into the reality of working remote. The number of calls have amplified x10. And with everyone wanting to stay “connected”, those calls have turned into video conference calls. While I’ve gotten real comfortable doing no-makeup conference calls, I haven’t quite worked my way up to full-on cooking during said calls.

So, overnight oats it is! And the options truly are endless. The prep is legit 5 minutes and most of the ingredients can be found in your pantry or freezer. Let’s cover some of the basics.

What kind of oats should you use?

Old-fashioned oats are the Goldilocks of overnight oats – just right. Quick oats will do in a pinch, but you’ll likely want to scale a bit back on the liquid since they won’t soak up as much. Skip the steel-cut oats , which will be too firm. Instant oats (like those found in single serve packets), will become a mush.

When should you use fresh vs frozen fruit?

Either will work! What I love about frozen fruit, is that when warmed in the microwave for 30 seconds, they get really juice and add an abundance of flavor to the overnight oats mixture. I personally prefer to reserve fresh fruit as a topping the next morning.

What else can you add to overnight oats?

Nuts, seeds and shredded coconut are all fair game to add some texture, but should be used as toppers only – they’ll get mushy if added the night before. For added health benefits, protein powder is great for a boost of protein (obviously), ground flax or chia seeds for omega-3’s and fiber, or adaptogens like maca root powder for managing stressors. These ingredients should all be added the night before so they have ample time to soak into the liquid.

How long do overnight oats last?

Technically, they’ll be good in the fridge for up to 5 days, but I find that they’re best in the first 2-3 days as they’ll continue to soften.

Ready to become a master of overnight oats? Let’s get mixing!

Cinnamon Apple Overnight Oats
Makes: 2 servings

Ingredients:
Overnight Oats
– 1 C old-fashioned oats
– 1 T chia seeds
– 1 T maple syrup
– 1 1/4 C milk of choice
– 3/4 tsp cinnamon
Cinnamon Apples
– 1 large apple, peeled, cored and diced
– 1/4 tsp cinnamon
– 2 T coconut sugar
– Butter or ghee for sauteeing
Optional Toppings:
-Nut butter of choice
-Pecans

Directions:
Step 1: Make the cinnamon apples by placing the apples, cinnamon and coconut sugar in a large resealable plastic bag. Seal and shake to coat the apples. Heat a saute pan to medium heat and add a tablespoon of ghee or butter. Once melted, add the apples and stir to coat. Cover and continue to saute, stirring every once in a while until soft and easily pierced with a fork – about 5-7 minutes. If pan becomes too dry, add some water. Turn off the heat and allow to cool.
Step 2: Add the overnight oats ingredients to a quart-sized mason. Cover and shake to mix together. Add 1/2 of the cinnamon apples and shake to combine. Place in the fridge overnight. Store the remaining apples in a separate container to top the overnight oats the next morning.

Blueberry Cheesecake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C Greek yogurt
– 3/4 C milk of choice
– 1/2 C blueberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Optional Toppings:
-Chopped pistachios
-Additional blueberries

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with additional blueberries and pistachios.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Carrot Cake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1 1/2 C milk of choice
– 1 T chia seeds
– 1/2 C shredded carrots
– 3 T raisins
–  2 T maple syrup
– 3/4 tsp cinnamon
– 1/4 tsp allspice
Optional Toppings:
– Pecans or walnuts
– Additional raisins

Directions: Place all of the ingredients (with the exception of the optional toppings) in a mason jar. Seal and shake to mix. Place in the fridge overnight. Split between two serving dishes in the morning and top with optional nuts or additional raisins.

Raspberry White Chocolate Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C Greek yogurt
– 3/4 C milk of choice
– 1/2 C raspberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Toppings:
-White chocolate chips
-Fresh raspberries

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with white chocolate chips and additional raspberries.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Strawberry Cheesecake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C strawberry yogurt (I used Cocojune strawberry rhubarb coconut yogurt)
– 3/4 C milk of choice
– 1/2 C strawberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Optional toppings:
-Granola crumbles
-Fresh strawberries
-Chopped pecans

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with white chocolate chips and additional raspberries.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Mocha Overnight Protein Oats
Makes: 2 servings

Ingredients:
-1 C old-fashioned oats
-2 T chia seeds
-1 scoop chocolate protein powder
-1/2 C chocolate almond milk
-6 T of cold brew or strong coffee
Optional topping:
– Chocolate chips

Directions: Add all of the ingredients to a mason jar, stir to combine, refrigerate overnight and enjoy in the morning! Option to top with chocolate chips.

Now the biggest question is, which one first?!

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