Breakfast

Chocolate Peanut Butter Smoothie

  Rich, smooth, creamy and packed with nutrition! I have always been a big fan of the chocolate and peanut butter combination and I love finding a way to have it and also have all my superfoods! A couple of dates goes a long way to naturally sweeten this smoothie. Amazon links are included for easy online ordering!!   Ingredients:  1 C coconut milk/water/almond milk/nonfat milk 1 ½ C ice 2 scoops collagen/protein powder 3 T raw cacao powder 2 T peanut butter 1 T goji berries 3 pitted Medjool dates 1 T chia seeds 1 tsp. maca powder 2 tsp. barley green powder ½ tsp reishi mushroom powder   Directions: Combine all ingredients in a high-speed blender until smooth adding any extra liquid to achieve desired consistency. Serves two!                © The Sown Life LLC, 2020

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Sourdough Bread

I enjoy making homemade bread from time to time. It’s not something I do every week but I probably make it about once a month. I’ve been tweaking this sourdough bread recipe for many years. Sourdough bread is fairly simple once you get the hang of it. A little note, you will need a sourdough bread starter, which I also have a recipe for and will post later this week. The starter recipe is not complicated but makes more sense if you already have a bread recipe to refer back to. I like sourdough bread because it’s much easier to digest than other forms of homemade bread. Sourdough has higher quantities of lactobacillus than other bread, which, you may remember, is the same type of probiotic found in yogurt. This is in the raw dough and doesn’t actually make it through the baking process, however, it does leave behind lactic acid. Lactic acid helps balance out phytic acid, which is found in lots of bread and inhibits the absorption of other nutrients. The lactic acid helps to make sure that the phytic acid is in balance and your body can digest the bread more effectively. Another note on lactic acid, it makes this bread naturally lower on the glycemic index. Overall, if you feel bloated after eating bread, then you may feel much better with a little homemade sourdough. I also like to add flax seed to this recipe. You all know how I feel about flax! Its such a […]

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Peaches and Cream Smoothie

    Ingredients:  1 ½ C frozen peaches 1 banana ½ C ice 1 can coconut milk or 2 C cashew or almond milk 1 ½ scoops collagen/protein powder 1 T goji berries 1 tsp maca powder 1 T flax seeds or chia seeds 2 T raw cashews 1 tsp bee pollen 1 tsp barley green powder 1 tsp reishi mushroom powder   Directions:  Place all ingredients in an upright blender and blend until smooth adding any extra liquid to get the consistency that you desire.                © The Sown Life LLC, 2020    

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Cinnamon Rolls

  Breakfast treats are the best, and since pop-tarts have zero nutritional value we have had to find yummy warm treats we can enjoy with coffee. These are a house favorite and staple, and guests have enjoyed them as well. Making your own dough can seem overwhelming but this recipe is pretty easy and foolproof.  These cinnamon rolls are definitely not gluten-free but they are made of whole-grain flour so have plenty of nutritional value.     Ingredients for the dough: 1 ½ cups of hot water ⅓  cup oil ⅓  cup raw honey 2 tsp. salt 1 egg 2 T lecithin 1 tsp. gluten 4 to 4 ½ cups whole wheat flour (I use all freshly ground hard white wheat. You can use sprouted spelt flour as well. The cinnamon rolls will just be a bit denser) 1 T yeast     Filling: 1 ½ cups of coconut sugar 1 stick of butter, melted 1 T of cinnamon (I use the Vietnamese cinnamon from Penzey’s spices. It was chosen by Cook’s Magazine as the best cinnamon on the market)     Frosting: 2 ounces of mascarpone cheese or cream cheese 1 tsp. vanilla 1 ½ cups of powdered sugar (or more depending on what texture you like your frosting…I used this Monkfruit powdered sugar) 2 T of milk or nut milk of choice     Directions: 1. Combine water, oil, honey, salt, and egg. Add lecithin, gluten, and then slowly add in the flour and then the yeast. 2. […]

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Susan’s Bulletproof Coffee

  I call this bulletproof coffee but I have subbed out some of the traditional ingredients (like MCT oil) for coconut oil, collagen and reishi mushroom powder. The mushroom powder is great for many things but one thing it helps with here is to balance out caffeine’s effects on our body. The little bit of protein and healthy fat from the collagen and coconut oil make this drink filling and nourishing. It’s a great upgrade for your morning coffee!! Enjoy!   Ingredients: 1 C coffee ½ tsp. Reishi mushroom powder 1 tsp. collagen 1 tsp. coconut oil   Directions:  Using an aerolatte or an upright blender to blend it all together and enjoy!! I love this aerolatte frother! It is awesome.              © The Sown Life LLC, 2020

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Homemade Greek Yogurt

I wanted to do this as a separate post especially because this is such a popular style of yogurt!  I love the flavor of my homemade so much better than the store bought and besides, it is remarkably cheaper. First of all, if you haven’t read the post on homemade yogurt, that is the perfect place to start. Greek yogurt is a secondary process once you have made a batch of your own regular yogurt. This process produces a thicker, creamier yogurt which I personally use to replace sour cream or cream cheese.  The longer you allow it to strain, the thicker it will be. Directions: 1. Set a strainer over a bowl lined with a coffee filter or cheesecloth or a greek yogurt strainer.  They carry this brand at Kitchen and Company and can also be used to make yogurt cheese. 2.  Empty your homemade yogurt into the strainer and cover 3. Let sit until it is as thick as you want it. I usually let mine sit in the refrigerator for at least 24 hours.  It comes out thick and creamy.  4. What you will have left in the bottom is the whey. When strained, it will keep indefinitely in the refrigerator and can be added to your smoothies, used to make sauerkraut and sourdough bread. Eat up and enjoy your greek yogurt! I use it as a sour cream replacement and also on its own as a filling breakfast or snack. I top with my homemade granola, fresh fruit and raw honey!    Enjoy!!         […]

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Poppyseed Yogurt Breakfast Bread with a Lemon Drizzle

What is not to love about lemon and poppyseed?  One of my very favorite quick breads comes from and 80’s recipe that limited the fats but elevated the sugar.  This bread is made with far less sugar (and a natural sugar source), healthy fats and to top it off is made with whole grain.  I used a Monkfruit powdered sugar for the lemon glaze which keeps the sugar load even lower.  It has been a big hit over here in the Gleeson household.  Hope you enjoy it as much as we do!! Ingredients: 1 cup coconut sugar 2 medium lemons, zest and juice ½ cup whole milk plain yogurt 3 large eggs, at room temperature ½ tsp vanilla extract 1 ½ cup sprouted spelt flour ½ tsp salt 2 tsp baking powder ½ cup avocado oil 2 TBS. poppyseed 1/2 cup Lankanto monk fruit powdered sugar   Directions: 1.Pre-heat your oven to 350F  with a rack in the middle. 2. Grease a loaf pan with butter or coconut oil spray and line it with a strip of parchment paper.   3. In a medium mixing bowl, combine the sugar with the zest of the two lemons (reserve the lemon juice for the glaze). 4. Add in the yogurt, eggs and vanilla extract. Mix to combine.  5. In a large mixing bowl, combine spelt flour, poppyseed, salt and baking powder. Combine into the wet ingredients until just incorporated. Finally add in oil until just incorporated. The batter should look smooth and glossy. 6. […]

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Favorite Balancing Hormone Smoothie

This is my favorite balancing hormone smoothie recipe! I cannot stress enough the benefits of each ingredient. There are no “fillers” in this smoothie and it is very nutrient dense.  Everything I chose serves a purpose. Whenever I teach a balancing hormones class this is the recipe I share and make for everyone to try. It’s packed full of superfoods, healthy fats and protein. I talk about the benefits of chia seeds and goji berries all the time and they are some of my absolute favorites that give this smoothie extra fiber, calcium and antioxidants. Maca powder is also a rockstar when it comes to balancing out hormones in the body.     There is a lot more I can say about these ingredients but suffice it to say that this recipe is the product of a lot of testing and research on my part. This smoothie really helps my body stay healthy, alert and energized. I get into much more detail about this smoothie in my classes so next time you see me announce one, consider coming!!!   I love being able to connect and tell people in person about these principals. I hope this one becomes a staple in your kitchen. You won’t be disappointed! (I’m pretty sure I’m laughing in this picture because most of my smoothies turn out this brownish color. Oh well, never judge a book by its cover!) Ingredients: 2 Scoops Love n’ Peas Protein powder. (Available to order on Amazon via my affiliate link) 1/2 can coconut […]

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Apple Pie Coconut Yogurt Bowl

I am such a huge fan of Cocojune Coconut Yogurt.  It is so creamy and delicious and seriously…added to these hot apples it’s like a dollop of whipped cream.  This yogurt bowl is like a deconstructed hot apple pie.  I hope that you enjoy it as much as I do.     Ingredients: 3/4 cup Cocojune Plain coconut yogurt (or your preferred kind of plain yogurt) 1 apple, sliced thinly 1/4 tsp. cinnamon 1 tsp. ghee drizzle of nut butter (I use almond butter) 2 TBS. toasted hazelnuts (or nut of choice) 1 tsp. ground flax seed 1 tsp. hemp hearts   Directions: Put yogurt in medium sized bowl. In a small skillet over medium heat, melt ghee.  Add apples and saute’ until almost soft. Add in cinnamon and continue to sauté until apple is soft enough for you. Top yogurt with hot apples. Drizzle nut butter over top of apples and yogurt. Sprinkle with nuts, flax and hemp hearts. ENJOY!!!!!!!!  

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Grain-free Pumpkin Chocolate Chip Muffins

It’s Pumpkin Season!!!! These muffins are delicious and turned out perfectly the first time which is great for me because I am not a baker!! My husband loves them as well so that’s a win for me:) I found this recipe on Smitten Kitchen and modified it just a tad. The first batch I made I added half a teaspoon baking powder for extra plumpness but that’s all I changed. The second batch, I tried coconut oil instead of olive oil and also added half a teaspoon of cinnamon. They were perfection! Enjoy one on a crisp morning with your best cup of coffee. Happy Fall!!!   Ingredients: 1 cup pumpkin puree 3 eggs ½ cup maple syrup ⅓ cup olive oil or coconut oil, warmed 2 tsp. pumpkin pie spice ½ tsp. sea salt ¼ cup coconut flour 1 ½ cups almond meal (blanched preferably) ½ tsp. baking soda ½ cup chocolate chips or a 3.5oz. dark chocolate bar, roughly chopped raw pepitas/pumpkin seeds for garnish, optional   Directions: 1. Preheat the oven to 360′ and grease a muffin tin with coconut oil or use liners. 2. In a large mixing bowl, combine the pumpkin puree, eggs, maple, oil, pumpkin pie spice and salt and whisk really well to combine. You want to get some air up in there. 3. Add the coconut flour and mix. Let that sit a minute to absorb some moisture. Add the almond meal, baking soda and stir again to mix. Add the chocolate […]

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