Breakfast

Cinnamon, Chocolate and Walnut Baked Oatmeal

    Whether you are new to prepping breakfast food this or an old pro this Cinnamon, Chocolate and Walnut Baked Oatmeal is an easy recipe to add to your meal prep routine! The framework for this recipe originally came from @restoringradiance but of course, as with most recipes, I have added in some extra protein and some superfoods to make it a little more nutrient-dense and also a balancing hormone food as well.   It is so easy to make and very energizing! I hope you try it out and enjoy it as much as I do.      Ingredients: 3 C organic rolled oats 1 ¾ C almond milk 1/2 cup maple syrup 2 TBS. coconut sugar ½ C plain Greek yogurt 3 eggs, plus one egg white 1 tsp. vanilla extract 2 tsp. cinnamon 1 tsp. baking powder 2 T hemp hearts 1 T maca powder ¼ tsp. sea salt ½ C Lily’s dark chocolate chips (sweetened w/ Stevia) ½ C chopped walnuts   Directions: 1. Preheat oven to 350 degrees. 2. In a large mixing bowl, whisk the eggs together.  3. Add in maple syrup, coconut sugar, greek yogurt, almond milk, & vanilla extract.      4. Combine thoroughly.  Add in the oats, baking powder, cinnamon, maca, hemp hearts & sea salt. Mix until well combined.  5. Fold in chocolate chips and walnuts. 6. Bake for 25-30 min in a 9×13 baking dish coated in coconut oil!      7. Start checking oatmeal after 20 minutes […]

Herb Baked Eggs

Eggs are one of my all around favorite sources of protein. This one food is a complete protein, a healthy fat and packed with amino acids. The egg yolk, besides tasting delicious, is also full of choline which is a methylator and great at removing unwanted xeno-estrogens from the liver. Which is just one reason among many why I do not believe in leaving out the yolk and eating only the egg white; egg yolks do tremendous things for balancing your hormones! So, eat up and embrace all the delicious ways you can cook with this diverse food. I enjoy them hard boiled on a salad at times, but baked eggs are my absolute favorite. Below is an easy and quick recipe for baked eggs. You can easily throw this together for a little brunch or, for a light dinner, with a green side salad.   Ingredients: 1 T butter, melted ½ C heavy cream 1 large clove of garlic, minced 1 ½ oz ham, finely chopped 1 ½ oz gruyère cheese, finely chopped 4 eggs 1 T finely chopped herbs (I use thyme and parsley)   Directions: 1. Preheat oven to 200˚C (400˚F/Gas 6) and put a baking tray on the top shelf. 2. Grease 4 ramekins with the melted butter. 3. Pour half the cream into the ramekins and then put a quarter of the garlic, ham and cheese into each. 4. Break an egg into each ramekin. 5. Mix the remaining cream with the herbs and pour […]

Blueberry Pecan Waffles

  For this recipe, I decided to make these waffles really simple and use a mix instead of making them completely from scratch. I like to use Simple Mills or Birch Benders waffle mix but you can use whatever you have on hand.  I focused on the toppings and made a lightly sweetened homemade blueberry sauce to top these waffles! I also toasted some pecans and added a dollop of Greek yogurt. They were so delicious, healthy and easy to make. Your family will love these!!!   Ingredients:  Waffle mix- (I use Simple Mills or Birch Benders) 1 12 oz. bag frozen blueberries 1 T ghee 1 C pecans 2 T maple syrup 1 C plain Greek yogurt pinch of sea salt     Directions:  1. In a medium saucepan, blend blueberries with maple syrup. Simmer over med. Heat until all the blueberries are softened and the sauce has thickened.  2. In a small skillet, melt ghee. Once the ghee is foaming a bit add the pecans. Toast until lightly browned. Sprinkle with a little sea salt. 3. Make waffles per package directions. 4. To assemble: your waffle goes on plate first, then sprinkle with toasted pecans. Drizzle your desired amount of blueberry syrup over top and place a dollop of Greek yogurt in the center.   5. I like a bit of all the ingredients with each bite. Enjoy!         © The Sown Life LLC, 2020

Susan’s Maple Walnut Granola

This granola has been a long-standing family favorite. I’ve been making it for years and often get asked for the recipe. It tastes way better than any store-bought granola, with much less added sugar. Making your own granola can really save you money as well. Why buy an expensive box when you can make your own and fill it with goodness? Oats are very good for balancing hormones; they help the body build up progesterone and testosterone, which balances out estrogen, which is much needed if you are estrogen dominant. Also, I just need to tell you what I’ve learned about chia seeds over the years.These little guys are an amazing superfood! Per ounce, they have more Omega-3s than salmon, 11 grams of fiber and 4 grams of protein. As if that wasn’t enough, they are loaded with antioxidants and calcium and help feed the good bacteria in your gut. Amazing! All the ingredients in this granola provide sustainable energy and won’t give you a sugar crash. Also, it’s very yummy, I call that a win. Please enjoy this family favorite and all the goodness that comes with it! Ingredients: 4 cups old-fashioned oats ½ cup unsweetened coconut ½ cup walnuts 3 TBS. hemp seed 2 TBS. chia seeds 1 stick of salted grass-fed butter ⅓ cup olive oil ⅓ cup maple syrup ⅓ cup coconut sugar ½ tsp. sea salt 3 tsp. cinnamon 1 tsp. vanilla Directions: 1. Preheat oven to 400 degrees. 2. Combine oats, coconut, walnuts, hemp […]

Strawberry Superfood Smoothie

  Strawberry season is here! My favorite way to enjoy them is in a smoothie. I have come up with a yummy, superfood rich smoothie that anyone will love!  The weather is warming up so pull out your blender.  I’ve got lots more smoothie recipes to come. Ingredients: 6 large strawberries 2 cups ice 1 cup water/coconut milk/almond milk 2 scoops collagen powder or protein powder 1 T goji berries 1 tsp. beetroot powder ½ tsp. amla berry powder 1 tsp. barley green powder 1 tsp. bee pollen 2 pitted Medjool dates 2 tsp. chia seeds 1 tsp. maca powder   Directions: Combine all ingredients in a high-speed blender and blend until smooth adding in extra liquid for desired consistency. Makes two smoothies! Links are included for easy ordering ingredients on Amazon!           © The Sown Life LLC, 2020

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 […]