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.

When life gets nuts, make nut butter. Or nut milk. Just get in kitchen and process out all those stressors. At least that’s my antidote for a case of the Sundays. This weekend I’ve been experimenting with all things nuts and let me tell you – it absolutely NUTS how easy it is to make your own nut butter or nut milks. Buckle your seat belts because I’ll be cracking (pun intended) all kinds of nut jokes as I give you the DL (that’s the down low for those not in the know) on the health benefits you’ll reap while spreading that creamy delicious pecan, pistachio or (insert favorite nut) butter.

I often joke that I’m part squirrel since I love my nut butters. After this weekend, I’ve turned into full blown squirrel, cheeks packed, chubby bunny style. And I don’t mind. I always thought it was “cute” (or maybe even a bit hippie) when people said they made their own nut butters and nut milks. Mostly because it’s so easy to buy cleaner versions (read: no sugar or salt added) and it seemed like an unnecessary amount of work. But after doing a bit of research, I discovered just how stupendously easy it is…and how ridiculously fun it can be to experiment mad scientist style with different varieties of nuts and seasonings. All that’s needed are a few simple ingredients and a high-speed food processor or blender. I use this Cuisinart food processor for absolutely EVERYTHING! I’m not much of a gadgets person (because gadgets = clutter) but this is the one piece of equipment that I use at least weekly. I’m also dying for a Vitamix…but Christmas is a long ways away…

So why so nuts for nuts? Now that everyone’s gotten over their fear factor regarding fat, nuts are back en vogue. Nuts may be high in fat, but it’s primarily the good kind of monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Be wary of the quantities you consume though, because nuts are relatively high in calories (150-200 calories per ounce). I’m all about quality of calories over quantity though. Here are a few of the other benefits of common nuts:

Benefits of Nuts

–Almonds are among the world’s best sources of Vitamin E (37% of your daily value per 1-oz serving), which has been linked to lower rates of heart disease, cancer and Alzheimer’s disease.

–Pistachios may improve cholesterol levels and prevent the blood sugar spike after a meal. Eating 2-3 ounces per day has been shown to improve good “HDL” cholesterol levels.

-Pecans are rich sources of B-complex vitamins like riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6 and folates. Combined, these vitamins have been shown to improve metabolism.

–Walnuts are significantly higher in antioxidants and omega-3 fat compared to any other nut, which may reduce inflammation. Additionally, studies have shown that walnuts improve brain function and cognition.

–Cashews are lower in fat and higher in protein (5 grams per ounce) than most other nuts. Additionally, cashews are packed with omega 3 fatty acids, which contribute to boosting the metabolic process to burn excess fat.

Ready to get cracking yet? I thought so. Check out some of my favorite nut spread and milk recipes that anyone, yes literally anyone, can easily make at home in 10 minutes or less with just a food processor. And if you just want to make a basic pistachio or pecan butter, just omit the spices.

Golden Milk Pistachio Butter
Makes: 8 servings (about 2 T per serving)

Ingredients:
-2 C of roasted pistachios
-1/2 T honey (like Beekeeper’s Natural Wildflower Raw Honey)
-1 T coconut oil
-1/2 tsp cinnamon*
-1/4 tsp ground ginger
-1/4 tsp turmeric

 

 

 

Directions:
Step 1: Place all of the ingredients in a food processor and process until smooth (8-10 minutes)**, scraping the sides as necessary. Add additional coconut oil or even olive oil if the mixture is too dry.
Step 2: Store in a covered mason jar in the fridge.

*For a standard pistachio butter, omit the cinnamon, ground ginger and turmeric.
**If you’d like a butter that is more green in color, option to blanch the nuts first and then gently rub off any brownish skin. Let cool and dry completely. Note: I kept the skins on to save time and retain all the nutritional value.

Salted Chocolate Pecan Butter made with Superfood Cacao
Makes: 16 servings (about 2 T per serving)

Ingredients:
-4 C of roasted pecans
-1 T of honey (like Beekeeper’s Naturals Superfood Cacao Raw Honey)
-1 T coconut oil
-2 T cacao powder (like Navitas Organics)*
-1/2 – 1 tsp of sea salt

 

Directions:
Step 1: Place all of the ingredients in a food processor and process until smooth (4-8 minutes), scraping the sides as necessary.
Step 2: Store in a covered mason jar in the fridge.

*Omit the cacao powder for basic pecan butter.

Cashew Milk
Makes: 5 1/2 C

Ingredients:
– 1 C raw cashews
– 2 Medjool dates, pitted*
– 3 1/2 C water
– 1/4 tsp sea salt
– 1 tsp pure vanilla extra
-1/4 tsp cinnamon

 

Directions:
Step 1: Soak the cashews in boiling water for 15 minutes to soften. Alternatively, option to soak at room temperature overnight, or at least 4 hours.
Step 2: Once the cashews are softened, drain and rinse. Place in a high speed blender with the remaining ingredients. Blend until light and frothy.
Step 3: Store in the fridge in an enclosed container for up to 3 days. I like to store in a couple of mason jars since you will want to shake the milk to redistribute the sediment each time you consume it.

*Option to use honey or maple syrup rather than the Medjool dates. Also, if your dates are too dry, soak in warm water for 10 minutes.

The post Nuts for Nuts 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.

I dip you dip we dip…for vegan chocolate avocado mousse. Droppin’ strawberries like it’s a bad habit into this sweet treat with the rich flavors of  @navitasorganics cacao. Try to stop at one dip. I triple dog dare ya. Get the dEATs below!

So here’s the deal, no need to count those dips with this little delight. The base of the mousse is healthy fats like avocado and coconut cream, sweetened with maple syrup and vanilla, with a super rich chocolatey flavor derived from superfood cacao.

Hold up, chocolate is a superfood? Yes ma’am. But there’s a difference between traditional cocoa and cacao. Two different things, not a spelling error (hello, I was a journalism major).

So here’s the deal. Cacao is the purest form of chocolate, produced by cold-pressing unroasted cocoa beans. It maintains a majority of the nutrients from the cacao beans while removing the fat (serious magic). In this whole form, it delivers an abundance of jam-packed nutrients such as magnesium, flavanoids (antioxidants that support the immune system), iron and phenylethylamine (PEA) – often called the “love drug” since it boosts mood and energy levels. Yes, please.

Cocoa looks like same, but don’t be fooled. Cocoa powder is raw cacao that been roasted at high temperatures, reducing the overall nutritional value (womp womp). In addition, many companies will add sugars to cocoa mixes, so watch those labels!

Now that you’ve discovered all the goodness of superfood cacao, dip on into this delectable mousse! P.S. Bonus points if you get the song reference from this post!

Vegan Chocolate Avocado Mousse
Serves 6-8

Ingredients:
– 4 large, ripe avocados, peeled and pitted
– 1 1/2 C coconut cream
– 1 1/4 C Navitas Organics cacao powder
– 1 C 100% pure maple syrup
– 1 1/2 tsp pure vanilla extract
– 1/2 teaspoon salt
– 1/8 teaspoon nutmeg

Instructions:
Combine all ingredients in a food processor and blend until smooth.
Serve immediately with fresh fruit or store in the fridge.

Happy dipping, friends!

The post Da Dip appeared first on The Shooks Life.

Feelin’ that berry bliss. Just got my delivery of @pearlbutter Pearl Butter adaptogenic coconut butters and can’t wait to play. It’s all the wonders of rich coconut butter in fun colors like this vivid blue from superfood spirulina.

Check out my unboxing video below for more dEATs!

I first discovered the wonders of coconut butter on Pinterest when hunting down the elusive unicorn – a decadent treat without the guilt-laden sugars. I was hooked after making these Turmeric Glow Bars with the rich creamy flavor of coconut atop a naturally sweet crust made of dates and shredded coconut.

Coconut butter has oodles of benefits beyond its decadence.

• It’s rich in immunity-boosting lauric acid.
• It’s loaded with healthy fats to keep you feeling full longer.
• It’s jam-packed with other goodies like amino acids, calcium and magnesium.

Hello white unicorn! Except, the fun doesn’t end there.

Pearl Butter makes a line of raw coconut butters colored with superfood adaptogens like spirulina (blue), turmeric (yellow) and papaya (pink). The flavor and color are insane!

So what exactly do you DO with coconut butter? Lots!

• Drizzle over yogurt or berries for a delightful dessert
• Spread over toast, waffles or pancakes in place of boring butter
• Add a dollop to coffee or matcha for a rich flavor that will keep hunger at bay.
• Make your smoothie into a tropical treat
• Decorate your favorite dessert

It’s playtime, friends! Check back to see what I make next!

The post Butter Me Up appeared first on The Shooks Life.