Would you rather: give up avocados or chocolate for life? Thank gawd we live in a world where both can co-exist in this mousse. Because if I had to make a choice, it would be a choice to live without the joy of guacamole and what a sad, sad world that would be. Betcha also didn’t know that avocado could also replicate the creamy texture of a chocolate mousse. Or that chia pudding can sub for the base of a dirt cake and that cashews can be cream cheese. What a wildly wonderful world we live in! For more sweet swaps and the recipes for this avocado chocolate mousse, a healthier version of dirt cake and a dairy-free cashew cheesecake, read on.

I’ve always had a major sweet tooth. And we’re talking out-of-control, needs to unsubscribe from nightly ice cream runs kinda out-of-control. My freshman year of college I in fact had ice cream every single night after consuming what was probably a not-so-healthy dinner at the university cafeteria. Faster than you can say “freshman 15”, I found myself following the cliche. So I vowed to clean up my act, but that didn’t mean I had to give up the little joys of a sweet treat. I started investigating smart swaps that could still give me that hit of indulgence, without putting me back on a sugar bender. Now I’m not a dietitian or a doctor, but I am a highly motivated health & food obsessed girl whose career also happens to be in developing new products. So here ladies and gents, are some of my favorite sweet swaps that have kept off that freshman 15 forever.

Sweet Swaps to Keep Sugar Dragons at Bay
1.) Ice Cream Turned Nice Cream: If you haven’t tried nice cream yet, you haven’t lived! Simply swap your traditional tub of ice cream for a frozen bananas blended with a 1/2 cup of your favorite nut milk, 1/4 cup of nut butter and any other flavorings like cinnamon, cocoa or frozen fruit. Check out my Peach Nice Cream recipe below.
2.) Pudding Becomes Chia Pudding: Overnight, you can create a magical potion of nut milk and chia seeds that becomes a pudding-like texture. Just add 1 1/2 cups of unsweetened vanilla nut milk, 1/2 tsp vanilla, 1/4 tsp cinnamon and an option 1-2 tablespoons of maple syrup to a mason jar. Add 1/4 cup plus 2 Tablespoons of chia seeds, shake well and wait for the magic to happen. Top the pudding with fresh fruit, granola, whatever you like for a satisfying breakfast or snack. Get the recipe for my healthyish spin on Dirt Cake below.
3.) From Truffles to Bliss Balls: Dates are nature’s candy and can be blended into a truffle-like texture with a little cacao powder to create an energizing sweet treat that will give you just the right amount of pick-me-up in the afternoon. Just in time for Valentine’s Day, I’ve got a recipe for Raspberry Cacao Truffles waiting for you below!
4.) Cheesecake Gets Nutty with Cashews: Little did I know the wonders of cashews until I discovered that they could be soaked overnight and pureed into a creamy texture that has a mild flavor profile ready to be adapted to either a savory or sweet palate. When blended with coconut cream, shredded coconut and a little vanilla, it becomes a delectable cheesecake! Find my Vanilla Cheesecake Tarts below.
5.) A Creamy Take on Mousse with Avocados: When I heard that avocados could be used in desserts, I was beyond skeptical. But seeing it, made me a believer. Add some cacao and maple syrup and you have the most decadent chocolate mousse. Find my version below.

And last but not least:

I ALWAYS swap standard white sugar for natural, lower glycemic options like coconut sugar, maple syrup or honey. 

I know there are plenty of other sweetener alternatives out there, but I’m personally skeptical about the processed nature as well as the ultra high potency that makes some alternatives like monk fruit and stevia 3x sweeter than sugar. There are some indications that the use of these sweeteners can cause sugar cravings. For a balanced viewpoint, check out this article from Men’s Health on Monk Fruit. Either way, these sugar alternatives won’t cause as much a blood sugar spike because they have a lower glycemic index – but so does coconut sugar, without being as intensely sweet.

Whatever way you choose to indulge, know that you don’t have to write off sweets entirely to maintain a “healthy” lifestyle, however you want to define it. Life is sweeter, with sweets. Don’t you think?

Now for the goodies, read on for my favorite healthyish spins on your favorite sweets!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Healthyish Chia Dirt Cake Cups
Serves: 3-4

Ingredients:
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 2 T maple syrup
– 1/4 C plus 2 T chia seeds
– 1 can of coconut cream (Sprouts sells a 5.4 oz can that you don’t need to place in the fridge overnight)
– 1 package of chocolate sandwich cookies like Goodie Girl Chocolate Creme cookies

Directions:
Step 1: Make the vanilla chia pudding by placing the almond milk, vanilla extract and maple syrup in a mason jar. Cover and shake to mix. Then, add the chia seeds, cover and shake to mix again. Place in the fridge overnight or for 6 hours to set. Also, with most coconut cream, you will also need to place the can in the fridge overnight to separate the cream from the water.
Step 2: Once the chia pudding is set, place it in a food processor with the coconut cream. Be sure to only skim the top creamy portion of the coconut cream from the can and discard the water, or add it to your favorite smoothie. Blend the mixture until combined.
Step 3: Crush the cookies by either pulsing in a food processor or smash in a closed ziploc bag with a rolling pin.
Step 4: Assemble the dirt cake cups by alternating layers of the chia pudding and the crushed cookies in small glasses. Enjoy chilled!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Avocado Cacao Mousse
Makes: 6 servings

Ingredients:
Crust (optional if making tarts)
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Enjoy a healthfully sweet Valentine’s Day with your loved ones!

The post Sweet Swaps appeared first on The Shooks Life.

Peach nice cream AND snickerdoodle cookies? You bet your balls I’m embracing the AND. Because we are imperfect…and perfect, at exactly the same time. So yes, I eat ice cream (and sometimes nice cream), I eat burgers (and sometimes they’re veggie) and there are days where I rack up a whopping 3,000 steps (and sometimes it’s 20,000). If you want to give it a label, label it intuitive eating. If you want to give it a definition, consider it embracing your inner wisdom. And my inner wisdom is 100% accepting of sweet treats, especially when it’s hotter than you know what. So read on to learn more about embracing that inner wisdom..and to whip up the sweetest of no bake treats.

The diet culture continues to fascinate me. First it’s calories, calories, calories – that’s all that matters. Then it’s the RIGHT calories that matter. And then you’re trying to eat the RIGHT calories and find out that those oh so healthy beans have something called “lectins” and you should avoid those. Sometimes I feel like a drunken bumblebee buzzing from one thing to the next. You feel me?

Let’s return to the definition of “diet”. Diet, accordingly to Merriem-Webster is “a food or drink regularly consumed” and also, “habitual nourishment”. And I like that definition a heckuva lot better than what traditional media considers a “diet” – restrictions, rules and off limit everything. While I’ve never followed a “diet”, I found myself getting caught up in expectations of how one should look…and wasn’t willing to give up on my favorite foods. So what did I do? Binged. Purged. Repeat. And while that period in my life only lasted a short time, what helped me to get past it was embracing intuitive eating and surrounding myself with supporters. It was removing restrictions and guilt, listening to my body and intuition….accepting the perfect and not so perfect elements of myself. It was essentially, embracing my “AND”.

Embracing my inner wisdom wasn’t immediately easy.  The mind is a muscle and mine required some strengthening. It meant tuning into the signals that I was blocking…to truly listen if I was hungry or maybe just bored. It also required experimentation…to see what routines gave my body energy and radiated positivity…and which weighed me down both physically and mentally. Years later, this mindfulness has a label – intuitive eating. Intuitive eating is a set of guidelines that connects you to your body’s signals so you can learn (or re-learn) hot to eat naturally and normally. Everyone’s guidelines will be different, so there’s no secret to intuitive eating. But, here are a few things I’ve learned along my journey to a positive relationship with food.

6 Way to Embrace Intuitive Eating:

1.) Clarify Your Body’s Signals: One of my favorite morning rituals is hot water with lemon. It cleanses, requires me to slow down to drink it and most importantly, it hydrates. And often, when we’re hungry, we’re actually thirsty. This daily glass of lemon water helps me to reset so I can clearly read what my body needs.

2.) Eating Mindfully: How often is your head in your phone or staring at the TV while shoveling said “nourishment” into your body? Also notice how a heaping pile of nachos can disappear in 2 minutes flat when eyes are glazed over those blue screens? When we slow down, sit down and savor what we’re eating, we allow our bodies to talk back to us. Allow yourself to enjoy the nourishment (even if it’s nachos) and be mindful of when enough…is enough.

3.) Ask Yourself Why You’re Reaching for a Snack: My snacking language is boredom. More often than not, if I’m snacking, it’s out of boredom. How do I know? Because if I’m knee deep in a project that I’m really digging (like photographing something super yum) and blaze past dinner without a snack I…don’t miss it. Because I didn’t need it. So next time you’re reaching for that snack, pause a second before the devouring.

4.) Try an Elimination Diet: I know, after all this dumping on the diet culture, I’m suggesting a “diet”. Here’s the thing though, it can be hard to read the body’s signals when we’re eating all kinds of things that cloud the message. If you’re wondering what is slogging you down or making that tummy gurgle, try cutting one thing out of your diet that may be aggravating the condition for at least a week. If it goes away? You’ve found the culprit! If not, try something else.

5.) Remove Contradictions to Your Intuition: By contradictions, I mean the crap that makes you feel crappy. Take it out of the house. Put it in the trash bin and don’t bring it back in. Out of sight, out of mind legit works. If I had a dozen cupcakes mounded with frosting on my table, I’d be downing cupcakes like every day was my birthday. Instead, you won’t find cupcakes at our house, you’ll find a lot of fruit. And that doesn’t mean cupcakes are outlawed (the horror!) it means I have to work a bit harder when the craving comes along – like make that stuff from scratch or physically drive myself to the bakery.

6.) Surround Yourself with Supporters: The most important aspect of intuitive eating is surrounding yourself with others who radiate your intuition. I surround myself with people who also like to eat healthy and not diet, who like to move their bodies and not to the brink of exhaustion, who are eternal optimists, acceptors and enjoyers of life!

And speaking of enjoying life, that includes…DESSERT! Yes, you can have your dessert and eat it too. Guess what else? You can have that dessert and not turn on the oven either! Ladies and gents, we’ve hit the jackpot. Get in the winnings with some of my favorite healthy(ish) no-bake desserts!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Strawberry Rhubarb Chia Pudding
Serves: 3-4

Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– 1/4 C + 2 T chia seeds
Strawberry Rhubarb Jam
– purchased, or make your own with the recipe below!
Garnish
– additional fresh sliced strawberries
– chopped nuts or a grain-free granola like Wildway Grain-Free Coconut Cashew Granola

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the Strawberry Rhubarb Chia Jam (recipe below) or use store-bought. Layer equal amounts of the jam into 3-4 glasses or mason jars. Top with the coconut chia pudding once it has set and garnish with additional freshly sliced strawberries as well as chopped nuts or granola.

Strawberry Rhubarb Chia Jam
Makes: 1 mason jar

Strawberry Rhubarb Chia Jam
-2 1/2 C strawberries, quartered
-1 C of rhubarb, sliced (1-2 stalks)
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the strawberries, rhubarb 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 strawberries and rhubarb 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.

Embrace all the AND your heart and stomachs desire, friends!

The post Yes and…I’ll Have Dessert appeared first on The Shooks Life.

Spotted: pot of gold. Leprechaun: not included.

Making my own luck this morning with this COCONUT MATCHA CHIA PUDDING topped with coconut cream and a sprinkle of nature’s gold – aka bee pollen. I’m escaping the Irish invasion in Chicago today for St. Patrick’s Day, but couldn’t help but cheers the day with something green. Also celebrating a lot of luck (ie hard work) that’s recently paid off with some exciting news on the job and life front to come soon! In the meantime, I hope you enjoy this Keto, Paleo and Whole30-friendly treat!

Coconut Matcha Chia Pudding
Serves: 3-4

Ingredients:
– 1 can of full fat coconut milk
– 2 tsp matcha tea
– 1 tsp vanila
– 1/4 C chia seeds
– 1 T maple syrup (omit if Whole30 or use date syrup*)
– optional: top with coconut cream** and bee pollen

Directions:
Step 1: Pour the coconut milk into a medium mixing bowl. Add the matcha, vanilla and maple syrup (if using). Use an immersion blender to combine or whisk vigorously. Add the chia seeds and stir to combine. Pour into a mason jar, cover and refrigerate overnight.
Step 2: Remove from the fridge, scoop into 3-4 glasses or small bowls and enjoy with your favorite toppings like coconut cream (recipe below), bee pollen, grain-free granola or pistachios.

*To make the date syrup: combine 1 C of pitted Medjool dates, 1 1/2 C of water and 1 tsp of lemon juice in a food processor. Process until smooth and syrup-like. Store in the fridge for up to a week.

**To make the coconut cream, place a can of coconut cream in the fridge with the chia pudding overnight. In the morning, scoop the solid milk from the top of the can into a small metal mixing bowl (option to place the mixing bowl in the fridge for a few minutes so that it’s nice and cool). Use a handle blender to whip until smooth peaks form. Use the remaining coconut water in the can for your favorite smoothie the next morning!

Happy St. Patrick’s Day!

The post So Matcha Love appeared first on The Shooks Life.

If you’re not sipping an acai and kale superfood smoothie and throwing back a double shot of matcha, followed by an ACV (apple cider vinegar, duh) chaser every morning, like, what are you doing with your life?

*insert eyeroll as big as an Instagram mega-influencer following*

With new “superfoods” and fad diets popping up on the daily, it can be near impossible to keep up with the hype. Even worse, it seems like two minutes later there’s evidence that the latest crown jewel is actually a cheap knock-off. So how are we supposed to navigate the moguls of the new food landscape? Read on for my take on “superfood” or “super hype”.

Acai Bowls

These Amazonian berries are all the rage with the smoothie bowls trend. While they have high amounts of inflammation-fighting antioxidants, the issue is that pure acai is quite bitter. And to maintain its nutrient level and make the voyage to the U.S., acai berries need to be ground up or frozen within 24 hours of being harvested.

Often, this process includes mixing in loads of sugar. Those frozen packets of acai? Check out the second ingredient: sugar. And that dried acai powder? It’s usually being blended with sweetened almond milk at your favorite smoothie shop and drizzled with honey. Not to mention, acai bowls are never complete without sugary toppings like granola, more berries, coconut flakes, etc.

In fact, one of the popular acai bowls has 67g of sugar! That’s 2-3 times the amount you should have in a DAY. Yes, a whole day, according to the American Heart Association.

Verdict: SUPER FAD

Chia Seeds

Remember those clay figurine Chia Pets that sprouted grass-like fur (maybe I’m showing my age here)? Those same chia seeds are being popularized for their ability to energize and keep you full due to ample amounts of fiber, protein and omega-3’s.

The tiny seeds expand when added to wet ingredients and are commonly used in smoothies, sprinkled on top of yogurt or oatmeal, or used to create chia pudding by adding the seeds to nut milk (one of my favorites is this PUMPKIN CHIA PUDDING).

While these little bundles are quite nutrient-dense, there are still limited studies to prove that continued use leads directly to weight loss, if that’s your end goal. However, they contain all nine essential amino acids that our body needs, but cannot make, to build muscle. That’s a big woo-hoo for plant-based protein!

Verdict: SUPERFOOD

Coconut Oil/Butter

Consuming fat is back in vogue and as a result, we’ve seen the proliferation of avocado toasts and coconut butter “bombs” deemed as “healthy” sweet treats, especially for those following the keto diet.

But ACCORDING TO DR. ALICE H. LICHTENSTEIN, Tufts University professor of nutrition science and policy, “there’s virtually no data to support the hype” behind coconut oils and butter. In fact, coconut oil is high in saturated fat, which is linked to high cholesterol and heart disease. Refined, bleached and deodorized (R.B.D.) versions are so processed that many of the good essential fatty acids and antioxidants are destroyed, such as lauric acid (a medium chain fatty acid that raises good H.D.L. cholesterol).

However, less processed versions like virgin coconut oil may not have the same harmful effects, despite still being high in saturated fat.

Verdict: SUPER FAD

The post Superfood or Super Fad? appeared first on The Shooks Life.

Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.

Holy shakshuka! We’re almost halfway to Whole30! If you thought there would be a turning where it just got easy…you’d likely be disappointed. Sorry not sorry to reveal the awful truth that the rollercoaster isn’t over yet and there will be days (or hours) where you feel like king of the world and others where you are seriously considering ending your Whole30 run. I’m guilty too. So together, let’s stick with it and gobble up these Whole30 delights in my Whole30 Survival Guide: Part Three. # Whole30 Snacks

By now your love (or hatred) for vegetables is likely boundless, you’ve mastered every type of breakfast sweet potato hash there ever was and either the monotony is soothing if you like routine, or driving you nuts if you’re a variety monster like me. However, hopefully there are things you’re starting to enjoy about Whole30, like the mid-afternoon sugar pangs that have started to subside (holy crapola our bodies have learned how to survive off something other than sugar for energy!) or increasing energy levels (amazing what food with substance can do) or maybe even seeing outward benefits (hello radiant skin). Let’s remind ourselves of all these good benefits to keep us on track and start thinking what life after Whole30 might look like.

Life after Whole30…have you thought about it yet?

What might you take away from this venture? What bad habits can you start to nix and what good ones can you incorporate into your everyday? For me, it’s more mindful snacking and skipping that nightly glass of wine. Don’t get me wrong, I will definitely still indulge in some vino, but it will be less habitual and more joyful.

I’ve also given some thought to Paleo.

My take on Paleo is that it’s a more sustainable version of Whole30 that allows you to incorporate foods back into your diet that aren’t going to upset your system or cause you to go haywire (for example, if dairy doesn’t bother you, you can have that Greek yogurt, but if pancakes always mean endless stacks, you stay away from them even if they include compliant ingredients like almond flour). Here’s a quick synopsis comparing the two:

Whole30 Restrictions:
-No sugar, real or artificial.
-No alcohol, even in cooking.
-No grains or gluten-free pseudo grains.
-No legumes or peanuts.
-No dairy, cow or sheep.
-No baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

Paleo Restrictions:
-No refined sugar (allows for honey, maple syrup and coconut sugar).
-Limited less processed alcohol (red wine, ciders, distilled spirits like vodka, gin & tequila without sugary mixers).
-No grains (however, you can make Paleo-friendly breads with ingredients like almond flour and coconut flour).
-No legumes or peanuts.
-No dairy, cor or sheep.
-Baked goods and treats with approved ingredients are allowed such as these Paleo Apple Hand Pies, this Chocolate Avocado Mousse, these Corn Bread Muffins or Paleo Banana Muffins.

The intent of Paleo is to eat like our ancestors, but in today’s modern world – more whole foods, but also conventional foods with clean ingredients. That’s something I can definitely get behind, especially if occasional non-compliant ingredients are allowed. I’ve done Whole30 before, so I know my triggers (sugar and dairy are no bueno for my skin) but for the most part, my body is happy. So, be choiceful of what works for you. If intuitive eating (eating what is right for your body) is more your jam and you’re done with restrictions, go for it. Start to think about what you might take away from this experience though.

Now for the recipes! See below for some of my fav new editions to my Whole30 repertoire. Note that the red pepper crema that is paired with the cauli steak is AWESOME as a veggie dip too, especially if you’ve been missing hummus. I hope you enjoy these as much as I did!

Whole30 Harissa Shakshuka with Cashew Ricotta (optional)
Serves: 4-6
Ingredients:
Shakshuka
– 3 T EVOO
– 1 yellow onion, chopped
– 1 red bell pepper, seeded and diced
– 3 cloves of garlic, minced
– 1 (28oz) can of crushed tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 2 T harissa paste
– 2 generous handfuls of fresh spinach
– 3/4 tsp salt
– 1/4 tsp black pepper
-6  large eggs

Cashew Ricotta (optional)
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Heat oven to 375 degrees.
Step 2: Make the cashew ricotta, if including it in the recipe (highly recommended!) – this will add a creamy texture and temper the heat of the harissa, but you can certainly omit. Add all of the ricotta ingredients to a food processor and pulse until smooth and creamy. Scoop into a small bowl and set aside.
Step 3: Make the shakshuka by heating the olive oil in a large dutch oven or cast iron skillet over medium heat. Add the diced onions and red bell peppers. Cook stirring occasionally until softened – about 10-15 minutes. Add the garlic and cook until tender and fragrant, stirring frequently – about 1-2 minutes. Stir in the remaining ingredients through the black pepper and allow to simmer until the sauce thickens, about 10 minutes.
Step 3:  Create 6 small divots in the sauce. Gently crack the eggs in each of the divots. Transfer to the oven and bake until the eggs are just set, 7 to 10 minutes. Serve with pita bread, challah or other bread of your choice (shown with Simple Mills flatbread).

Cinnamon Persimmon Chia Pudding
Serves: 3-4
Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– sprinkle of cardamon
– 1/4 C + 2 T chia seeds
Persimmon Puree 
– 3 very ripe persimmons, stems removed
– 1/8-1/4 tsp cinnamon

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the persimmon puree by placing large chunks of the persimmon into a food processor with the cinnamon. Pulse until it is the texture of chunky applesauce. I include the peels in my puree, but you can opt to remove beforehand. Note: make sure the persimmon is super ripe (almost mushy in texture like an overly ripe plum) otherwise the flavor will be too bitter and it will be tough to blend.

Cauliflower Steak with Roasted Red Pepper Crema
Serves: 2-4 depending on size of cauliflower head

Ingredients:
Cauliflower Steak
– 1 head of cauliflower
– EVOO
– 3 cloves of garlic
– Italian herb mix
– Salt and pepper
Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides
Extras (optional)
-Kale or broccoli sprouts
-Chopped pistachios or pumpkin seeds

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Remove the leaves from the head of the cauliflower, keeping the core intact. Place the cauliflower core side down on a cutting board and slice into 1/2 inch thick slices starting from the center. I can generally get 2 full “steaks” from a small head of cauliflower or 4 from a large head. Place the cauliflower steaks and remaining florets on a sheet pan dusted with extra virgin olive oil.
Step 2: Combine the olive oil, 1 tsp of the Italian herb mix and the minced garlic in a small bowl. Brush the olive oil mixture liberally on the cauliflower steaks and florets. Sprinkle with salt, pepper and more Italian herbs if you like. Place in the oven and roast for 15-20 minutes. Option to flip midway through, but I didn’t find it necessary.
Step 3: While the cauliflower steaks roast, make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick.
Step 4: Assemble the cauliflower steaks by liberally spreading the roasted red pepper crema on each of the serving plates. Lay a cauliflower steak on top of each of the plates with the crema. Option to sprinkle each steak with sprouts of your choice as well as crushed pistachios or pumpkin seeds (also known as pepitas). Serve with the remaining cauliflower florets and an additional side of choice (I like to serve with roasted Brussels sprouts, but a creamy soup would be nice as well).

Banana Sushi

Ingredients:
– 1 banana
– Nut butter of choice
– Hemp seeds, or coating of choice

Directions:
Step 1: Peel the banana and roll it in your favorite nut butter (sunflower seed butter shown).
Step 2: Sprinkle your favorite coating on top such as hemp seeds (shown), coconut shreds, crushed nuts or, if you’re not doing Whole30, chocolate chips or sprinkles.
Step 3: Slice into coins and enjoy immediately, or freeze for later.

 

 

Superfood Truffles

Ingredients:
– 1 C medjool dates
– 1 C shredded coconut
– 2 T coconut oil
– 1/4 C Navitas Organics Maca Powder
– Pinch of salt
– Coating options: shredded coconut, crushed pistachios, cacao powder

Directions:
Step 1: Place all of the truffle ingredients in a food processor, roll into balls.
Step 2: Option to roll the truffles in your favorite coatings as shown!

 

 

Bacon, Butternut & Beet Harvest Salad
Serves: 4

Ingredients:
-1 medium butternut squash
-4 beets
-1 package of bacon
-1 bag of arugula
-1/2 C of pecan pieces
-1 shallot, small diced
-2 T of apple cider vinegar
-salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 375 degrees Fahrenheit. Place aluminum foil over a baking sheet. Add the pecan pieces to the baking sheet and mix with a little vegetable oil and sea salt. Once coated, place the baking sheet in the oven for 7-10 minutes, or until the nuts are fragrant and toasted. Set aside in a small bowl.
Step 2: Increase the oven temperature to 400 degree Fahrenheit. Peel the butternut squash, scoop out the “guts”, then slice into 1-inch cubes (for tips on cutting/prepping, see this post with a non-Whole30 version of the recipe). Do the same with the beets, rinsing, peeling and slicing into 1-inch cubes. Place on the same baking sheet that was used for the nuts. Coat in vegetable oil and sea salt, placing in the oven for 40 minutes to roast, flipping halfway through. The vegetables are done when easily pierced with a fork. Option to roast under the broiler on high for 1-2 minutes to get a crispy outer coating. Place in a medium bowl.
Step 3: Crisp the bacon slices in a pan, making sure to reserve the drippings in a glass measuring cup or jar. Once the bacon is crisped, place on a paper towel lined plate to cool. When cool, use a kitchen sheers to slice into 1-inch pieces atop the bowl with the roasted butternut squash and beets.
Step 4: Make the dressing by drizzling the reserved bacon drippings in the fry pan (about 1/4 C) and heating over medium on the stove top. Add the diced shallots, cooking until carmelized and browned. Remove from heat and swirl with the apple cider vinegar. Add to the bowl of roasted butternut squash, beets and bacon. Mix together with the arugula.
Step 5: Assemble the salad by layering the squash, beet and bacon mixture over a bed of arugula. Add the toasted pecans and enjoy!

That’s your week 3 roundup! It never gets easier, but each day we get closer to day 30. Stick with it, my friends! # Whole30 Snacks

The post Whole30 Survival Guide: Part Three appeared first on The Shooks Life.

It’s Day 6 of January Whole30 and by this point, the shiny newness is starting to wear off and you’re wondering – how will I literally survive? Reality check: these are first world problems, friends and YOU WILL SURVIVE. The challenge is only 30 days. And at some point, you’ll reach that breakthrough point when you actually BELIEVE yourself when you say, “I got this!”. Last week I shared some of the basic rules of Whole30, a meal plan and some recipes to get you started. This week, I’ll share some further tips along with the remaining recipes from the meal plan to help you over the hump. Read on for the tips, tricks and recipes.

Here we are in week 2 of January Whole30. We’ve all got some skin in the game now, so it would be THE WORST to quit now. You figured out what was in and what was out. You made it through the weekend and maybe even uttered, “no thanks” at some social events. If you’re still questioning your willpower, YOU ARE NORMAL. Even the second time around, I found myself going to bed a little hungry the first two days because I sorta forgot the QUANTITIES of foods YOU GET TO EAT when you’re eating so healthfully. Here are a couple of things to keep in mind to retain your sanity:

SURVIVAL TIPS: PART TWO
1. KEEP IT SIMPLE: Yes, Whole30 is dependent on planning ahead and meal prepping. But it’s nearly impossible to meal prep every meal, every snack, for every day. Especially complicated recipes. Make some of the more time-consuming recipes on the weekends and save the easy ones like sheet pan meals for the weekdays when you won’t have as much time. Dinner is probably the easiest thing on this program: chicken/fish/eggs with vegetables with different seasonings/marinades. Easy. Don’t make it hard on yourself.
2. DOUBLE IT UP: During the week, make lunchtime a breeze by doubling whatever you make for dinner the night before. It adds some variety so you aren’t eating the same meal prepped meal every day. And it doesn’t take that much extra time. Dinner, and lunch: done.
3. NEVER LEAVE HOME WITHOUT A SNACK: I repeat, NEVER leave home without snacks on hand. This is the danger zone. Make sure your kitchen, your purse or man bag (no judgment) and desk drawers are loaded with snacks so that you don’t make bad choices.
4. SWITCH IT UP: Last week I recommended identifying your MVF’s (most valuable foods) to always have on hand, but be careful to ensure you’re not eating to much of the same things. You need to keep in mind getting a balanced diet, too. For example, it can be super easy to eat gobs of almonds or dried fruit because they’re easy, filling and most importantly, compliant. Remember that nuts are high in calories and dried fruit (even the unsweetened kind) is high in sugar. Throw in some fresh fruit or vegetables, which contain more water and fiber to keep you full longer.
5. HAVE FUN WITH IT!: Think of this as an opportunity to try a bunch of foods that you otherwise wouldn’t have picked up. Last year, I’d never tried papaya and OMG what an amazing dessert on its own. This week, I picked up a persimmon. I have no idea what I’m going to do with it. Like, no idea. If you have ideas, let me know. That’s the fun in this: discovery and perhaps learning some culinary skills, too.

Let’s revisit tip #1: KEEP IT SIMPLE. Since most of us can’t meal prep everything, rely on some pre-packaged items to help you get through. Here are a few of my staples:

WHOLE30 COMPLIANT PACKAGED GOODS (from left to right):

–Sun-Made Raisins: These golden raisins are like nature’s candy without added sweeteners. They’re easy to take with you on the go when your blood sugar gets low. Just be careful not to overdo it on dried fruit, especially if you’re trying to get rid of a nasty sugar habit. Trader Joe’s also has a number of dried fruits without added sweeteners. I like the apricots and mangoes.
–Larabars: These protein bars are made with simple, wholesome ingredients like dried fruit, nuts and spices. My favorite is this variety pack of mini cashew cookie and apple pie bars, which are only 100 calories each. Make sure to read the label though since the versions that include chocolate or peanuts are not compliant.
–RX Bars: These are more substantial protein bars (200-300 calories) that are made with egg whites, dates, nuts and seasonings. Again, make sure to check the labels since the versions containing chocolate, peanuts and maple syrup are not compliant.
–RX Nut Butters: These single serve almond butters with egg whites are a life saver on the go. I’ll eat the packet by itself pre/post workout or with an apple or banana.
–GT’s Kombucha: There is some controversy whether kombucha, a fermented tea, is actually Whole30 compliant. It is as long as sugar isn’t added after the fermentation process. I won’t go into the grave details, but for the official word from the Whole30 program, read this article. GT’s Kombucha has a number of varieties that are compliant. I like to drink this on a Friday or Saturday night since it tastes and feels a little like a not-so-sinful cocktail and is also beneficial for gut health.
–Blue Diamond Almonds: Almonds are an easy, protein-rich snack in between meals that can also feed a cravy for something crunchy and salty.
–NutPods: Drinking black coffee was one of my biggest fears doing Whole30 the first time around. You might say I’m someone who likes coffee with my cream. After many trials and tribulations with a variety of plant-based creamers that didn’t cut it, Nut Pods made the cut. This creamer is made from almonds and coconuts without any added sugars.
–Wholly Guacamole: these single serve cups of fresh guacamole are one of my life hacks. It takes your average sweet potato hash next level and dare I say that guac with carrots might be better than guac and chips? By the end of Whole30, you might be a believer too.

This list isn’t exhaustive by any means, but includes some of my favorites. Leave a comment if you have any other recommendations or questions. Otherwise, read on for the meal plan and recipes.

For the days when you do have time to meal prep or cook, here’s a look again at my Whole30 diet plan for week 1. I shared a few of the recipes in my past post and FINALLY the day has arrived – the remaining recipes! Hope these give you renewed hope for your Whole30. Or for you pro’s, a fresh take on the program!

Chorizo Zucchini Boats:
Serves: 4
Ingredients:
-2 large zucchini
-10 oz of chorizo
-1 bell pepper, diced
-1/2 onion, diced
–Wholly Guacamole or homemade guacamole
-optional: salsa verde from a jar and cilantro for garnish

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit and lightly coat a sheet pan with olive oil. Make the zucchini boats by slicing each lengthwise in half and trimming the ends. Then, using a spoon, scoop out the pulp along the center, leaving about a 1/2 inch rim around the edge. Option to toss the pulp, or small dice it to add to the sauteed bell pepper mixture you’ll make in step 3. Place the zucchini halves on the sheet pan, flesh side up.
Step 2: Cook the chorizo by adding it to a medium saute pan over medium heat on the stove top. Use a spatula to crumble the mixture, stirring occasionally until browned. Once cooked, place in a separate bowl.
Step 3: Make the vegetable saute by adding the chopped bell peppers, zucchini pulp and onions to the same frying pan you used to cook the chorizo. If it’s dry, add some olive oil. Cook over medium heat until the vegetables are softened the onion translucent. Remove from the heat.
Step 4: Assemble the zucchini boats by spooning the cooked chorizo into the zucchini halves. Place in the oven for 25-30 minutes, or until a fork can easily pierce the flesh of the zucchini. Remove from the oven, then spoon some of the cooked bell pepper mixture over the zucchini boats. Top the boats with guacamole and optional salsa verde or cilantro.

Pumpkin Chia Pudding
Serves: 3
Ingredients:
– 1 C of Libby’s Pumpkin Puree (about 1/2 the can)
– 1 1/2 C of unsweetened vanilla almond milk
– 1/4 C of chia seeds
– 1/2 tsp of pumpkin pie spice
-optional toppings: bananas, whipped coconut cream, pecans

Directions:
Step 1: Make the chia pudding by placing the pumpkin puree, almond milk and pumpkin pie seasoning in a large glass mason jar or bowl. Stir to combine. Add the chia seeds and stir again. The chia seeds will very quickly start to bind together, which is why I like to ensure all the other ingredients are mixed together before adding the chia seeds. Place the mason jar or bowl in the fridge overnight.
Step 2: Remove from the fridge and enjoy as-is. Or, make a single serve parfait as shown by layering 1/3 of the pumpkin chia pudding in a bowl and topping with 1/2 sliced banana, handful of pecans and whipped coconut cream (check my prior post for the coconut cream recipe used on the sweet potato toast).

Kale Basil Pesto Gnocchi Bowl with Roasted Vegetables
Serves: 2

Ingredients:
Kale Walnut Pesto
-1 bunch of curly kale, stems removed
-1 bunch of basil, about 1 C
– 1/4 C walnuts
-1 lemon
-1 garlic clove
-1/2 C of extra virgin olive oil
-salt and pepper to season
-optional 1-2 tsp nutritional yeast
Gnocchi
-1 package of Trader Joe’s Cauliflower Gnocchi
Roasted Vegetables
-1 lb of Brussels sprouts, trimmed and halved
-3-4 rainbow carrots, peeled and chopped into medallions
-salt and pepper to season

Option to add smoked salmon to the bowl, as shown.

Directions:
Step 1: Pre-head the oven to 400 degrees Fahrenheit. Drizzle a sheet pan with olive oil and place the trimmed veggies on the pan. Season with additional salt, pepper and olive oil, tossing to coat. Place in the oven to roast for 30 minutes, checking and stirring after the first 15 minutes. Remove from the oven. 
Step 2: Make the pesto by placing all the ingredients in a few processor. Pulse for a chunkier consistency or puree for a more liquid pesto. Taste and add more olive oil, salt or pepper to achieve desired flavor and texture. You will have plenty of extra and this will keep in the fridge for a week. Great to use on fish, chicken and pasta.
Step 3: Make the gnocchi by following the stove top directions. When adding the water, add a few heaping spoonfulls of the pesto to achieve your desired coating.
Step 4: Assemble the bowl as shown with option for additional pesto on top and smoked salmon for protein.

Egg Cups
Makes: 12 cups or 6 servings

Ingredients:
Egg Base
-10 pasture-raised eggs like those from Vital Farms
-1 1/2 tsp of salt
-1/2 tsp of black pepper
Variations
-Kale Basil Pesto & Sundried Tomato
-Bacon & Spinach
-Broccoli & Not So Cheddar (Nutritional Yeast)
-Chorizo & Bell Pepper

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Grease a muffin pan or use silicone baking cups. Make the egg base by cracking the eggs in a large mixing bowl. Add the salt and pepper. Whisk the eggs to combine.
Step 2: Choose your mix-ins and add your desired amount to the base egg mixture. For bacon, assume about 1/2 strip, crumbled, per cup. For chorizo, assume 1 T per cup. For nutritional yeast, assume about 1/4 tsp per cup. Feel free to change up the ratio and ingredients as you see fit.
Step 3: Fill each of the cups about 2/3 full with the egg mixture. Place in the oven for 12-15 minutes or until the eggs are set. Remove from the oven to cool. Noe that the eggs will puff up in the oven and then deflate once they are removed. Don’t fret! Enjoy on their own or with some hash a fresh fruit for a full meal. Assumes 2 cups per serving.

Cauliflower Mash (yes, it’s green because I made it with broccoflower, below!)
Serves: 4

Ingredients:
-1 head of cauliflower, trimmed and cut into florets
-3 T ghee
-1 tsp salt
-1/4 black pepper

Directions:
Step 1: Steam the cauliflower by bringing about 1-inch of water to a boil in a large pot with a steam insert. Add the cauliflower once the water is boiling, 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: 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 the desired consistency, enjoy!

Note: ICYMI, the picture is green because I made this version with a hybrid of cauliflower and broccoli called Broccoflower. Recipe does not change with regular cauliflower. It can also be fun to make this with other colored cauliflower for various holidays like purple for Easter!

That’s a wrap on my Whole30 Survival Guide! If you have any other questions, feel free comment below. We’re all in this together, so let’s share the knowledge too. Keep calm and Whole30 on, friends! # Whole30 Diet Plan

The post Whole30 Survival Guide: Part Two appeared first on The Shooks Life.

There’s magic in new beginnings.

New week, new month and so much new to be grateful for. A new job that has my creative juices flowing again, a new home and a new hood to explore! They say good things comes in 3’s, but I’m not ready to stop at 3. In fact, I’m going for 10 with my monthly roundup of all my favorite things from October. Check out the list below!

October marked the start of a new season, so here’s a list of the top 10 things that had me falling for fall this past month!

1.) Favorite Fall Breakfast: Pumpkin Chia Pudding

Wasting leftover pumpkin puree is absolutely out of the question. What to do with it? Behold Pumpkin Chia Pudding layered with Greek yogurt, date syrup, bananas and grain-free granola. You’re welcome.

Here’s how to whip up this dreamy grab ‘n go breakfast:

Pumpkin Chia Pudding
– 1 C Libby’s pumpkin puree
– 1/4 C Mamma Chia chia seeds
– 1 1/2 C unsweetened vanilla almond milk
– 2 T maple syrup
– 1/2 tsp pumpkin pie spice

Mix all the ingredients in a mason jar and place in the fridge overnight (or at least 4 hours). Good enough to eat on its own, but isn’t life really about the toppings?

Want that extra touch of sweetness? Here’s how to make the two-ingredient date syrup.

Date Syrup
– 1 cup of medjool dates
– 1 1/2 C water
– 1 tsp apple cider vinegar

Blend all the ingredients in a food processor until smooth. Use as a syrup for pancakes or to sweeten chia pudding, yogurt, oatmeal, ice cream, you name it. Dates. The wonder sweetener.

2.) Favorite Zen Space: Ritual Yoga

If there was a mash-up between a spa, a hip hop concert and a yoga retreat, it would manifest as Ritual Yoga. This new(ish) yoga studio in Chicago’s River North is a full-service zen experience that feels like a treat to the mind, body and soul. When you visit, you’ll be welcomed by the concierge and offered tea in the lounge area if you’d like to sip ‘n savor after or get in the mood beforehand. The studio itself is pitch black with candles lighting the way to the rows of mats that will be your playland for the next 50 minutes. Not only will you have 1 yogi to guide you through the flow, but also a second yoga instructor to check form throughout. And don’t stress about remembering a towel or water because everything’s included. Is your mind blown yet? If not, imagine flowing to “Gangsta’s Paradise” and you’ll find the high vibe I was feeling. This studio is a must visit and welcome oasis!

3.) Favorite Self Care: Boscia Luminizing Black Mask

Beyond going to Ritual, one of my other rituals for the month of October was trying a new mask every Sunday for a little self-care. I also have about a year’s worth of free samples from Sephora and Ulta and am a complete hoarder, so I refuse to let them go until they’ve all been tried. My favorite so far is the Boscia Luminizing Black Mask. The pearlescent black lacquer goes on thick and dries to form a smooth glossy finish over the entire face that is infused with detoxifying charcoal. The coolest part was slowly peeling off the mask, which comes off in a singular piece almost like a rubber mask. It extracts buildup as you peel it away, revealing luminescent skin beneath. It left me feeling shiny and new!

4.) Favorite Jams: Fall Favorites on Spotify

While I’m taking a break from teaching spin, I never take a break from collecting bomb tunes for long runs, or long commutes. My favorite amp up track right now is “Get Loud for Me” by Gizzle. Check out the rest of the list on Spotify!

5.) Favorite People: aSweatLife Fit Fam!

If you’re looking to live your best life, then the aSweatLife community is your kinda people! I was recently inaugurated as an ambassador for this group that focuses on creating connections, trying new things and setting goals…in and out of the gym. I was first introduced to the group about a year ago when a fellow instructor mentioned the upcoming Sweat Week – a week entirely devoted to sweatastic events like yoga at Willis Tower and a relay race across the city. I didn’t know a soul at that first yoga event, but doing yoga 110 stories above ground tends to bring people together. The motto of aSweatLife is #everythingisbetterwithfriends. I love that mentality and am so happy to have found a group of bad*ss people who are equally obsessed with fitness and goal-setting!

6.) Favorite Snack: Biena Chickpeas

If you find that hangry feeling creeping up mid-afternoon, slay that monster with these crunchy toasted chickpea snacks from Biena. My favorite is the sweet and salty combo of the Honey Roasted variety, which are reminiscent of the honey roasted peanuts you used to get on flights. But imagine a lighter, crispier and healthier version with only 4g of sugar, 78% less fat and 5g of protein. The sea salt variety reminds me of freshly popped popcorn and the barbecue flavor fits the bill if you’re looking for something more savory. Be forewarned, once you pop, you might not stop.

7.) Favorite New Restaurant: Tomi Sushi

A few weeks ago, I got the chance to see how new venue Tomi Sushi is changing up the sushi game in Chicago. The vivid sushi rolls highlight superfood infused rice like this spicy tuna roll (left) infused with charcoal and coconut. Unlike traditional spicy rolls, this one features a smoky heat that was oh so good. The middle roll (my fav) is pretty in pink with dragon fruit infused rice enrobing the fresh scallops. The flavor was especially bright when paired with yuzu sauce and had a hit of citrus. You also can’t go wrong with an avocado roll (right), especially when it’s wrapped in golden berry rice. Don’t worry, the rice isn’t fruity, just pretty and delicious. And if that wasn’t cool enough, the sushi is actually made by robots! Check it out at Revival Food Hall, stat.

8.) Favorite Workout: Crosstown Fitness

I’ve been visiting this cardio, strength and mobility gym on the reg for the last 6 weeks and haven’t had a repeat workout yet. The hour-long classes are station-based with either strength or cardio-oriented movements. Think kettle bell thrusts, box jumps, pull-ups and things my abs will never forget. The time flies with all the variety, which is always a good sign! Check it out in the West Loop, Roscoe Village or the Northside. Note: parking can be hard to find in the West Loops, so book extra time!

9.) Favorite Comfort Food: Savory Oats

Sleep = a time machine to breakfast, amiright? I don’t know why it took me so long to get over the fact that oats don’t have to be sweet. And after Halloween, someone needs to cut back on sugar and that someone is me.

Here’s how I created this mastery of creamy, savory oats:

Savory Oatmeal Bowl
–Quaker original organic instant oats (2 packets)
-8 oz of Pacific Foods organic vegetable broth
-Sauteed portobello mushrooms
–Wholly Guacamole
-1 Vital Farms pasture-raised eggs, the way you like ’em
-Sprinkle of pea shoots

Heat the vegetable broth in the microwave until boiling (about 4 minutes). Add the boiling broth to a bowl with the oats. Cover the bowl with a plate to keep it warm and soak up the broth while you make the eggs. Once the eggs are ready, remove the plate, stir and add the guacamole, mushrooms, egg and pea shoots. This makes for one hearty breakfast, so you may only need 1 packet of oatmeal, or, share this bowl with someone you love!

10.) Favorite Sweet Treat: Pumpkin Cannoli

This Norwegian made pumpkin cannoli that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup and a touch of vanilla and pumpkin puree. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Find the recipe here.

That’s a wrap on October! As we enter November, remember that when one door (or month) closes, there’s always a new door that awaits where the grass is greener. Don’t believe the b.s. The grass is always greener. Sometimes you just have to wait a bit longer for the seeds of your labor to sprouts. Here’s to growth in November!

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