recipes + Blog

we would like to note that a few of the photos and recipes on this page were inspired by others... we give credit, with gratitude and funnel traffic back to the source! we want to share what we love, what inspires us, share what we have discovered and gathered over the years and bring it all together in one easy-to-access-sweet-spot. thank you for following along!

we would like to note that a few of the photos and recipes on this page were inspired by others... we give credit, with gratitude and funnel traffic back to the source! we want to share what we love, what inspires us, share what we have discovered and gathered over the years and bring it all together in one easy-to-access-sweet-spot. thank you for following along!

 

 |  recipes  |   healthy stuff  |  things we love  |


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Immune Boosting Green Zinger

Juice this baby when you feel a little tickle in your throat or a little run down. Amp the ginger up to your liking - it’s antiviral, anti-fungal and anti-inflammatory - it stimulates circulation and lifts your mood!

Wash, prep and juice the following:

2 apples peeled and cored

4 cucumbers

1 to 2 inch piece of fresh ginger root

1 lemon peeled and quartered

4 large kale leaves or 2 cups of spinach

Makes 2 servings. Drink and enjoy often!


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Make it YOUR way Vegan Pesto

This recipe is meant to use a template. Experiment with your favorite nuts, seeds, greens and herbs - it’s versatile, nutrient dense and fun!

3/4 cup cashews (or try peanuts, pine nuts, pepitas or walnuts)

zest of half a lemon and lemon juice to taste. (start with 2 tablespoons)

2 medium sized garlic cloves

pinch coarse sea salt

3 cups fresh basil leaves packed (or try cilantro, mint, peas or spinach)

1/4 cup extra virgin olive oil. (want to keep it oil free? try tahini instead!)

add water to desired consistency and add red pepper flakes for a spicy twist.

Add all ingredients except for the basil (herbs) and olive oil to food processor. Blend with pulsing motion to breakdown and form a paste. Scrape down sides to incorporate.

Next add the basil or desired herb and with the processor running slowly add the oil in a steady stream to blend thoroughly. Add water to loosen consistency as needed.

This makes about 3 cups of fresh pesto.  Use for pasta, as a veggie dip or a sandwich spread.  ,


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Cozy Winter Oats

This is our current fave of the moment - a creamy and satisfying breakfast treat! Heres how:

cook 1/2 cup of steel cut, rolled or quick oats (use organic!)

add in 1/2 cup of favorite milk (coconut!)

1 tablespoon sun butter

1 tablespoon seed blend ( chia hemp + flax are our go-to’s)

1 tsp Manuka honey

1 tsp cinnamon

sprinkle of Himalayan sea salt.

1 banana (sautéed until browned and crisp for a weekend treat!)

1/4 cup of currants or dark chocolate chips.

Cozy in and eat slowly - preferably with someone you love.


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Protein packed raw ball snacks

This are quick, easy, smooth and satisfying! Make a batch for the kids with mini chips instead of hemp and prepare yourself for some lip smackin’ snacking’!

In a food processor combine:

heaping !/2 cup cashew butter

large tablespoon of honey

teaspoon vanilla extract

1/3 cup almond flour

teaspoon cinnamon

teaspoon of maca

scoop of collagen peptides

sprinkle of sea salt

cinnamon, hemp, coconut or mini chips for rolling.

Refrigerate and chow down.


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Travel: packs, hacks and snacks!

Gearing up for spring break travel? Whether you are road trippin’, beach bound, or ski bunny ready, we have rounded up a few of our can’t-leave-home-without-travel-companions:

Keeping it clean: from planes, trains and automobiles - to meals and snacks on the run - we like to have wipes and wash on hand. We look for non-toxic and fragrance free. Our top picks: Babyganics travel size wipes for face hands and surface. Honest brand works well too! And EO makes a great tiny hand sanitizing spray - easy to pop in pockets and purses.

Feeling good: we never leave home without a few of our favorite Wisdom of the Earth essential oils. Plant food for the body, mind and soul. Travel picks: Ginger for easy digestion and to calm any travel tummy blues. Eucalyptus for a plane crowded with colds and coughs of the season.

For a mid or post travel face refresher we love the One Step Wipes by Beautycounter - great for makeup removal or just a quick wash on the run. Try Cocokind’s versatile MyMatcha Moisture Stick for an on-the-go under eye treatment, dry spot moisture or chapstick!

We love having gum for fresh breath or helping with pesky ear trouble on planes.  PUR gum makes fun flavors for kids that are also aspartame free, sugar free and made with xylitol - assorted flavors in small packable sizes.

Filled + Fueled: always in our snack bags: fresh fruit! It travels well and comes in its own (often edible) packaging ; ) … apples, oranges, bananas and avocados for sure. Homemade raw balls for unprocessed goodness and a protein punch ( see recipes above and below ) Nut butter packs for days - current fave Wild Friends organic sunflower butter with honey, chocolate coconut peanut butter, or anything from Artisana. Fresh chopped veggies - carrots, celery, cucumber - all good for nut butter dipping and for living hydration while you travel! Try Lunchskins reusable or recyclable snack bags - we get ours on Amazon or at our local Whole Foods - cute designs to choose from!

BonVoyage… and cheers to healthy travels


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WELL Tribe: Now Enrolling!

Want to Spring into 2019 and take your health to the next level? If you are ready to love your SELF read on…

Spring into 2019 and join our debut WELL Tribe! Where we will be Working together to Elevate our habits, Live our intentions, and Light up our lives through food, connection + loving guidance. Are you ready to up-level your health, find food freedom, and leap into your very best life!? If so, link below and let us know - space is very limited! We can not wait to see you… Dates and details here!


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Golden Spiced Raw Balls

Deliciously adapted from The Minimalist Baker. YUM-O.

We have an obsession with The Minimalist Baker and everything she puts out. This is one of our faves of the season and you can follow it to a T right here. If you are short on any of these five ingredients read on for a few of our favorite upgrades and substitutions:

INGREDIENTS:

1/2 cup cashew butter OR sunflower butter

2 - 3 tablespoons maple syrup OR raw honey

2 tablespoons hemp seeds OR ground flax seeds OR ground walnuts OR ground mac nuts

1/3 cup coconut flour OR almond flour OR ground oats = oat flour

1 tablespoon golden milk spice blend (we love Giai brand or Goldyn Glow!) or if using individual spices*: 2 tsp ground turmeric, 1/2 tsp ground ginger, 1/2 tsp ground cinnamon, 1/4 tsp ground black pepper, 1 pinch nutmeg (optional), 1 pinch clove (optional).

*optional ~1/4 cup coconut butter melted.

OR we love a bit of cinnamon (~1 teaspoon) thrown in the mix. pairs great with turmeric and/or ginger.

AND! / OR add 1 tsp of Maca powder (~1/2 teaspoon) for a malty, butterscotch-y superfood upgrade

INSTRUCTIONS:

  1. Add cashew butter (or substitution) to a medium mixing bowl along with sweetener, seeds and spices and a sprinkle of sea salt and stir to combine.

  2. Add coconut flour (or substitution) a little at a time until a firm cookie dough consistency is reached and the dough is moldable into balls.

  3. Taste and adjust flavor as needed, adding more spice or sweetness as needed.

  4. At this point you can add softened/melted coconut butter and stir loosely into the dough for a swirl effect (optional). Otherwise, skip this step.

  5. Scoop out 1 Tbsp amounts and gently roll into balls and repeat until all dough is formed into balls.

  6. Roll in shredded coconut (optional) and refrigerate for 10-15 minutes to chill. If desired, for a dessert like treat, top with melted coconut butter, then chill again to set.

  7. Leftovers will keep stored in the refrigerator up to 1 week (sometimes longer), or in the freezer 1 month.


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CREAMY MUSHROOM SOUP

This soup combines some of our very favorite wintery flavors: earthy mushrooms, creamy coconut milk, rustic crunchy fried sage: a rich and flavorful warming bowl of bliss. Here’s what you’ll need:

INGREDIENTS: 1 cup dried mushrooms (we like a combination of shiitake, oyster, porcini…), a cup of warm water, 1 chopped yellow onion, 3 or 4 cloves of minced garlic, 3 cups of diced zucchini (about 3 medium or 4 small), 1 cup veggie broth, 1 can of coconut milk, 2 tablespoon coconut oil, 1/4 cup fresh sage, 1/2 lemon juiced, 1 teaspoon course sea salt.

INSTRUCTIONS:

  1. Rehydrate the mushrooms by soaking them in 1 cup of warm water.

  2. In a large soup pot warm 1 tablespoon coconut oil over medium high heat. Add the garlic, stir, and cook until fragrant. Add the zucchini and cook for another minute or two. Add the veggie broth, mushrooms with soaking water, and 1 teaspoon sea salt. Simmer for about 10 minutes, until zucchini is just tender.

  3. While the vegetables are simmering, add a tablespoon of coconut oil to a small skillet. Turn it on medium heat, and get the oil hot enough to fry the sage leaves. Add in the sage leaves one at a time and fry for 30 seconds to 1 minute each, until they stop bubbling. Transfer to a plate lined with a paper towel to crisp up and set aside..

  4. When the vegetables are finished, turn off the heat, add the coconut milk and lemon juice, and stir to combine. Blend the soup to a smooth consistency in your Vitamix, blender or using an immersion blender.

  5. Serve warm, garnish with fried sage leaves, a drizzle of coconut milk, and for a super special garnish - a dash of truffled sea salt.

  6. Not feeling vegan!? Add some crispy bacon on top for a decadent salty delight!


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Savor some Cinnamon!

We know why you are voted the World’s No. 1 spice. Sweet cinnamon, you are an ancient gem, spicy and sweet and bursting with countless healing properties.

Whether used in a powder or oil form, cinnamon provides us with powerful antioxidants, relieves our inflammation, protects our heart health and is a blood sugar stabilizer. Cinnamon is strongly antiviral, anti-fungal, antimicrobial and is a strong immune booster, so sprinkle it on thick for cold + flu season!

Cinnamon is warming as the seasons change, curbs sugar cravings and tastes delicious from savory to sweet. On top of all of these benefits, cinnamon is a libido booster… SWEET, right!? So, go ahead and add some cinnamon into your life in whatever form you choose…. from muffins to lattes, smoothies to soups… Do you have a favorite cinnamon filled recipe!? Please share it with us and we will feature our favorites in the next Scoop!

For more science on this sweet spice, link here to Dr. Axe


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Super Food Super Mood Cacao

Cacao is a superfood! Forty times the antioxidants of blueberries, highest plant based source of iron, chock full of magnesium for heart and brain health, more calcium than cows milk … and thats just the short list. Link here for “14 (more) Ridiculously Good Reasons To Eat Cacao!I”

Not to be confused with sweetened and processed cocoa powder - by cold pressing butter from cracked cacao beans and cold milling into powder, the cacao retains its robust nutritional value - antioxidants for vibrancy and disease prevention, magnesium for enhanced focus and theobromine for the mood boost!

This combination will lift your spirit and mood like no other. You really can’t go wrong - iced works too if you’re in that kinda mood (try subbing coconut water for milk) - take it in whatever direction your taste buds tug you… here is our go-to afternoon elixir:

1 cup coconut milk (for a super decadent treat make this full fat from the can)

1 - 2 TBSP raw cacao: depending how intense you like yours (Thrive Market brand is awesome!)

1/4 - 1/2 teaspoon cinnamon + a touch more sprinkled on top

1/2 teaspoon sweetener of choice (we like monk fruit or stevia for stable blood sugar or a little coconut sugar works too)

1 TBSP Dandy Blend: totally optional! (nutrient rich, liver cleansing, ph balancing and satisfies that kind of mocha/coffee craving) {Could dandelion be the new matcha?}

3-4 drops of (the beloved Wisdom of the Earth) cinnamon bark essential oil.

Sprinkle of sea salt.

Warm, blend or froth and feel your mood soar… grumpy, sluggish no more ; )


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Awesome Autumn Apple Cobbler

This recipe is lovingly adapted from Katie Cavuto’s Cool Weather Cobbler in her killer cookbook “Whole Cooking and Nutrition”. Go ahead and grab yourself a copy, you will thank us later! And find more, from the heart, inspiration @nourish.breathe.thrive. Thank you Katie! We adore you…

Packing flavors of the season with a cinnamon kick this one’s a crowd pleaser for sure…

Ingredients: 6 - 8 apples peeled cored and sliced, 1 cup fresh or frozen cherries, 2 tsp ground cinnamon, 1 tsp grated fresh ginger, juice of one baby orange. For the topping: 1 cup almond flour, 2 cups GF rolled oats, 1/4 cup hemp seeds, 1/4 cup pumpkin seeds, 1/4 cup slivered almonds or chopped walnuts, 1 tsp (+ more if you love) ground cinnamon, 1/2 tsp sea salt, 2 TBSP melted coconut oil, 1/4 maple syrup OR coconut sugar.

Instructions:

  1. Preheat oven to 350.

  2. For filling: in a medium bowl toss together the fruit, cinnamon, ginger and orange juice and spread into the bottom of an 8x12 baking dish.

  3. For the topping: in a medium bowl stir together the almond flour, oats, seeds, nuts, cinnamon and salt. Drizzle in the coconut oil and maple syrup or sugar. Combine with your hands thoroughly.

  4. Crumble the topping over the filling and bake for 35-40 minutes until the topping is browning and the fruit is bubbling. Remove and cool for at least 10 minutes until serving.

  5. Top with coconut cream, plain Coyo yogurt, or a little nondairy ice-cream of your choice and enjoy!


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Hacking Halloween:

Trick-or-treat and not too sweet: tips for tackling the sugar!

Does the sugar rush followed by the week(s) of lingering-insulin-induced-hangover have you saying BOO to Halloween? Full disclosure: it causes us a fair amount of anxiety - the candy onslaught followed by withdrawal, lost appetites, hyper energy… its all a bit bumpy in our quest for balance. We have 3 tips and tricks to enjoying the treats without overdoing the sweets:

  1. Switch Witch! Never having actually read the Switch Witch we can still embrace (what we understand to be) the philosophy - plan ahead and make a trade. Have your child kiss their candy bag goodnight and leave it outside the front door for the “switch”. You sneakily replace with something that s/he really wants/needs - and the next morning they collect. Fun! A new favorite book, a fresh water bottle or lunch box, or much needed winter boots… longer lasting, sugar free fun - candy gone for good ; )

  2. Pick your fave-five. Questing for a more in-between-approach? Allow your child to pick their five favorite candies and celebrate for a handful of days. Have one a day, toss or donate the rest, and be done!

  3. Our personal plan this year: make candy cookies the next day, gift and give them away! Stretch and share the fun…. put one in the lunchbox for the kiddos to enjoy and then deliver or donate to a church, shelter, or someone in need in your area. {Save this recipe and substitute the candy with chocolate chips or a nut combo of your choice}

Ingredients: 3/4 cup quick-cooking oats (gluten-free option), 3/4 cup almond flour, 1/4 cup shredded coconut, 1 serving ~ 1/4 cup protein powder (we like pea and/or hemp), 1/2 cup coconut sugar, 1 tsp baking soda, 1/2 tsp salt, 1/4 cup honey (or brown rice syrup if you want to make it vegan), 1/3 cup softened (slightly melted) coconut oil (you can sub butter here if you choose), 2 tsp vanilla extract, 1 TBS chia seeds mixed with 3 TBS water and set aside to soak for about 5 mins, 1 cup of chopped Halloween candy (chocolate varieties work best).

Instructions: Preheat the oven to 350, line an 8×8 pan with parchment or grease with coconut oil

In medium bowl combine oats, almond flour, coconut, protein powder, baking soda, salt and stir until well combined.

In large bowl and using hand mixer, cream together softened coconut oil and coconut sugar for about a minute. Then add in honey, vanilla, chia mixture and mix until until well combined. Add dry ingredients to wet ingredients and stir until just combined.

Fold in chopped halloween candy until just combined.

Press mixture into prepared pan and bake for 18-22 minutes, or until edges are turning golden.

Let mixture cool completely then carefully remove and cut into 1-2 inch squares.

Keep a few for the family and then share the spook!


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Thai Lime Skirt Steak

Ingredients:

½ cup coconut milk, 1 to 2 TBSP coconut sugar, 2 tsp. lime zest, 2 TBSP lime juice, 2 tsp fish sauce, 2 tsp grated fresh ginger, 1 lb grass fed flat iron or skirt steak, 1/2 tsp coarse sea salt.

Instructions:

Pre-prep: Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak in a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

  1. Preheat grill to high heat.

  2. Drain steak, discard marinade. Pat steaks dry and sprinkle with sea salt. Oil grill rack and cook steaks 2 minutes, then turn a quarter to create criss cross grill mark. Continue cooking for a minute or two. Flip steaks over and continue cooking 2 to 5 minutes on the second side to desired doneness, or about 6 to 8 minutes total depending on thickness and cut of the steaks.

  3. Let steaks rest on a cutting board and then slice against the grain. Serve and enjoy!


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THE PERFECT PEANUT SAUCE, REALLY.

photo @hellolisalin

This recipe is adapted from The Wicked Healthy Cookbook by Chad and Derek Sarno. Delivered by Kelly’s sister-in-law all the way from Ireland... Thank YOU Lorraine!


INGREDIENTS: 1 cup smooth organic peanut butter, 1/3 cup Bragg’s amino acids (or tamari or soy sauce), 2 TBSP Sriracha, 1 to 2 inches peeled chopped ginger, *optional 1 tsp chopped garlic, 1 cup coconut water, 1/4 cup (or more) chopped fresh cilantro.

Combine all ingredients excluding the coconut water in a blender, food processor or mini prep. Add coconut water slowly to desired consistency. Play around with seasonings (jalapeño, red pepper flakes, more or less ginger or garlic) you really can’t go wrong.

Use for sushi or spring roll dip, as a dressing for simple cabbage salad, or drizzle over grilled cabbage for a spicy and satisfying main.



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BACK TO SCHOOL

IMMUNITY BOOST: 8 TIPS TO STAY WELL

First on our list - you can guess it - dietary tweaks!

  1. Curb the sugar. Sugar suppresses the immune system and in turn, helps those germs take up residence in our bodies. 

  2. Up the greens: Kale, broccoli and brussel sprouts are all excellent natural sources of vitamin C.  Throw a handful of kale in some scrambled eggs or add fresh/frozen spinach to a smoothie for breakfast in the morning!

  3. Cut down on dairy: Dairy contributes to excess mucus and phlegm in the body. We don’t need that this cold season! 

  4. Balance macros: Shoot for high quality proteins + fats (along with the carbs - that’s the easy part ; ) at every meal.

    Next steps - Supplement with some tried and true enhancements:

  5. Our must have’s: Vitamin C, Zinc, Probiotic, Vitamin D: Quality and dosing matters! Ask your health care practitioner If you are unsure. Reach out to us for our recommended guidelines.

  6. Integrate Herbal Remedies + Teas: Throat Coat Tea, Echinacea, Elderberry Syrup, Elderberry Zinc lozenges, Manuka Honey Drops. Link here to our shop our brand favorites: FAVORITES!

  7. Keep it clean with saline rinse: using a simple saline rinse just a couple times a week has been shown to significantly reduce respiratory infections in kids. Shoot for 2 - 3 times/ week.

  8. Break out the big guns: Colloidal Silver*, Kick- It immune, immune boosting essential oils. (*use with caution and only with professional instruction) Contact Kristen for a consultation.


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Let the journal journey begin

Our intention at Feed Your Self this month - as an act of self love - is committing to our journals. Morning pages, gratitude journaling, free writing… whatever you choose to call it or whatever approach you take, the action is simple but not easy. It takes time and intention. Sit down first thing in the morning, and put pen to paper. Let your heart speak. Let your mind empty onto the page and go willingly wherever it takes you. We are shooting for five mornings a week and we love the feeling of lightness that follows us into these days. Commit to whatever feels right to you (even just a Sunday morning!) and let us know how it goes, let us know how it feels, welcome and accept every little thing that pops up. Leave the punctuation and proper grammar behind…and if its a whole lot of nonsense - thats ok too! Just try it, just write, just see…


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SUMMER CEVICHE

Our favorite recipe from this summer is sure to please even your pickiest crowds! Crisp, creamy, fresh and fun... put your own twist on it, you can't go wrong.

This recipe was inspired by one of our favorite food blogs + cookbooks: Love & Lemons (if you don't have one yet, do yourself a favor and get a copy today). We implemented a few key short cuts, summer specific substitutions (mango!), and crowd pleasing accompaniments. Um, yum.

Ingredients:

1/4 c. coconut milk, zest and juice of 1 lime + slices for serving, 1 can hearts of palm, 4 ripe avocados, cherry tomatoes, ~1 cup *Whole Foods mango salsa (this has jalapeño so start a little light and taste as you go), sea salt, black pepper, extra virgin olive oil, cilantro, plantain chips ( we like Terra brand)

Instructions: 

  1. combine the coconut milk, lime zest + juice, mango salsa, hearts of palm, salt and pepper. season to taste.

  2. heat a grill pan to medium high heat. slice the avos in half, remove the pits and drizzle them with evoo and lime juice, grill them cut side down for a few minutes - until char marks are clear.

  3. remove the avos from grill and place on serving platter - top with a little s + p and fill each with as much ceviche as you can pile on ; ) top with a plantain chip and en extra sprinkle of cilantro and love.

  4. serve and enjoy!! (your guests will come back for more ceviche to fill their avo halves so keep your filling within reach.

*if you can't get WF mango salsa (only available seasonally) make your own using red onion, garlic, cherry tomato, cilantro, jalapeño s + p.  you want it to be nice and chunky! 


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LET'S GET GROUNDED

photo and excerpt from goop.com:

Earthing therapy rests on the intuitive assumption that connecting to the energy of the planet is healthy for our souls and bodies. And while there’s a definite, if New-Age, appeal to the concept of energetically connecting with Mother Earth, there’s also a more scientific angle to the practice, which posits that access to the abundant supply of free electrons in the (subtly negatively charged) ground can help neutralize free radicals—if only we would take off our shoes and access them. Several people in our community swear by earthing for everything from inflammation and arthritis to insomnia and depression.

Read more from the Chopra Center here


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SOBER SCHOOL YEAR

Oh, but what does that mean!? We, at Feed Your Self, have accepted the challenge of keeping "school nights" free of alcohol. Please note: weekends, holidays and consciously selected cheat nights are allowed, and even sometimes encouraged (wink wink). With elementary aged kids back at school, we see the value of being rested and engaged, rather than tired, distracted and sluggish. By eliminating alcohol, for the majority of the week, more often than not, we hope to sleep more soundly (YES!), feel more energized (YAHOO!), and model a more positive mood overall. This not only feels like a fun challenge for ourselves, but a healthy commitment to our family as a whole. Who's up to join us!? The more the merrier indeed...


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DIRTY DOZEN + CLEAN 15

LET'S BREAK IT DOWN HERE...

coming soon


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The Sweet Truth @

Manuka Honey...

photo @beekeepers_naturals

{Kristen + Kelly} went above and beyond and exceeded all of what we could have ever imagined! The food was delicious made with such integrity around fresh and healthy ingredients. The presentation was colorful, interesting and creative. Every detail was thought of and extra details were thrown in to surprise us! Our guests went back for seconds and thirds (if there were any!) and begged for recipes. There was such obvious love and care in the meal they provided that we felt, not only physically nourished, but emotionally and spiritually nourished as well!
— Beth Mobilian + Lindsay Patterson