Breakfast

Cheesy Egg, Kale and Sweet Potato Muffins

While I am a big fan of a frittata, these egg muffins are great for weekly batch cooking and super easy for a grab and go breakfast. They also pack a punch nutritionally as well. The original recipe came from Danielle Walker’s cookbook, “Eat What You Love”, but of course I have tweaked it using ingredients that I love. I hope you enjoy this one!   Ingredients: 12 Eggs ½ C milk (you can use almond milk here) 1 C sharp cheddar or Gruyere cheese ½ C chopped green onion 1 C destemmed and chopped kale ½ C grated sweet potato 5 slices of cooked, crumbled bacon 2 T chopped fresh chives 3 T chopped fresh parsley 2 tsp minced fresh thyme ¾ tsp. Salt ¼ tsp. Pepper     Directions: 1. Preheat oven to 350. Place greased muffin tin on rimmed cookie sheet. (I find the silicone muffin cups work best. If you don’t have any of those you can use paper muffin cups). 2. In a large bowl beat eggs with milk, salt and pepper. 3. In a separate bowl, combine green onion, cheese, kale, sweet potato, bacon, chives, parsley and thyme. 4. Fill muffin cups with bacon mixture and push down to leave plenty of room for the egg mixture. 5. Pour egg mixture over the top of bacon mixture, filling the cups ⅔ full.     6. Bake for 20 minutes or until a toothpick inserted in center of muffin comes out clean. 7. Allow muffins […]

Mango Hormone Balancing Smoothie

  This new recipe is light and fruity and still fits the bill for Hormone Balance!  It’s packed with my favorite superfoods and has a delicious summery taste! Make yourself one and then go have a seat in the sunshine and enjoy!! Ingredients:  ½ C coconut milk 1 tsp dried Coconut 1 scoop Love N’ Peas protein powder ½ C frozen mango 1 tsp goji berries ½ tsp maca powder 1 tsp chia seeds ½ tsp bee pollen ¼ C oats   Directions:  Add all ingredients to the blender and blend until smooth! You can add a little water if the smoothie is too thick. Enjoy.           © The Sown Life LLC, 2019

Hormone Balancing Oatmeal Bowl

  For those who have attended one of my Balancing Hormone Bootcamps or have worked with me personally, then you know that this oatmeal bowl fits the bill when one is working on balancing their hormones daily. Not only is this bowl nutrient dense, but it is also full of some of the world’s greatest “superfoods”.  Each of these ingredients works to help balance your hormones and give your body some fantastic nutrients to start the day! Enjoy this breakfast recipe! Serves 2   Ingredients:  2 C filtered water 1 C old fashioned oats 2 T goji berries ¼ C sliced strawberries ¼ C blueberries 1 T chia seeds 1 T raw cacao nibs 2 tsp bee pollen 2 T chopped pecans 2 tsp maca powder Drizzle of raw honey     Directions: 1. In a medium saucepan, bring 2 cups of water to a boil. 2. Add oats and goji berries and simmer on low heat until oatmeal is soft. 3. Divide oatmeal into two bowls and top with strawberries, blueberries, chia seeds, cacao nibs, bee pollen, pecans, maca powder and drizzle some raw honey on top. ENJOY!!!!                 © The Sown Life LLC, 2019

Whole Grain Pumpkin Chocolate Chip Muffins

Fall is here and it's time for all things Pumpkin.  These muffins are some of my favorites. I have been making these for years and they bring back so many memories of baking days with my kids when they were all living at home.  I am still making them for the last of the 5 kiddos and he loves them. This recipe initially came from the blog, Money Saving Mom, and I have tweaked it over the years to make them more nutrient dense.  They are both a treat and a healthy snack.  These are not difficult so give them a try.  Great way to celebrate a fall morning with a cup of coffee or tea. Ingredients: (makes 24-30 muffins) 4 eggs 1 cup raw cane sugar 3/4 cup coconut sugar 1 16oz. can pumpkin puree 3/4 cup unsweetened applesauce 3/4 cup avocado oil 3 cups Whole Wheat, Spelt or Kamut flour 2 teaspoons baking soda 2 teaspoons baking powder 1 teaspoon ground cinnamon 1 teaspoon sea salt 1 package chocolate chips   Directions: 1. Preheat oven to 400 degrees. 2. Spray muffin tins with baking oil (I use coconut or avocado oil spray) or use paper liners. 3. Using a large mixing bowl, beat together eggs, sugar, pumpkin, and oil until well blended. 4. Add the dry ingredients and blend well. 5. Add chocolate chips and stir in gently. 6. Fill muffins cups 3/4 of the way full. 7. Bake for 16-20 minutes. 8. Remove from muffin pan and [...]

Grain-free Double Chocolate Peanut Butter Muffins

One of the best things I did when I started to eat in a more holistic and nourishing way was to revamp my baking pantry with healthier options.  I said goodbye to bleached flour and sugar and replaced them with baking items that had something to offer my body. I posted my top 10 nutrient-dense baking pantry substitutions a while back, so take a look! One of my favorite substitutions is raw cacao powder, which is amazing for hormone balance and a simple and easy switch out for cocoa powder. I am also a huge fan of coconut and almond flour. They both have healthy fat and fiber as well.  Enjoy these delicious muffins!!   Ingredients: ¼  C creamy peanut butter (you can use almond butter if you prefer) 2 T avocado oil ½ C coconut sugar 1 T vanilla extract 2 eggs, at room temperature 1 C almond milk ½ C coconut flour  2 tsp. baking powder Pinch of sea salt ⅓ C raw cacao powder (you can use high-quality cocoa powder as well) ⅓ C chocolate chips (I use Lilly’s that are sweetened with Stevia)   Directions:  1. Preheat oven to 350. Line 12 cup muffin pan with cupcake liners and generously spray the inside of each liner with nonstick cooking spray. 2. Add peanut butter, avocado oil, coconut sugar and vanilla to the bowl of an electric mixer and mix on medium speed until well combined. Slowly add in eggs, one at a time; beat again for […]

Homemade Almond Milk

Unfortunately for me, I have difficulty consuming cow dairy. I don’t seem to have gut disturbances but I will be clearing my throat continually after the consumption of a cracker smothered in melty brie or a bowl of my favorite ice cream. This gets annoying to anyone who is hanging with me at the time…aka my husband : ) Since switching to nut milks I have been continually frustrated with the added ingredients to what I am drinking. The only store bought brand I could find that had no additives was New Barn. I make so many foods from scratch that I was afraid to add yet another thing to my list of “food prep” for the week. It wasn’t until I tried this recipe that I realized how easy it was. I now make it on a regular basis and even have been creative with different flavors. Cinnamon and Vanilla are my favorite additions so I am sharing my favorite recipe with you! This recipe is originally from one of my favorite cookbooks, “At Home In The Whole food Kitchen” by Amy Chaplin. I am obsessed with all her recipes right now so you will see a lot more coming your way on my blog. Ingredients: 1 C raw nuts or seeds (Almonds and cashews are my favorite) 4 C water, plus more for soaking pinch of sea salt sprinkling of cinnamon 2 tsp vanilla Directions: To begin, you will need to acquire a nut milk bag. I chose one […]