Snacks

Easy Tomato and Red Chili Salsa

At home, I refer to this recipe as “my easy salsa” because it really is so simple to make. It’s my favorite go-to salsa since it only takes a few minutes and uses all fresh ingredients which make the flavor out of this world. I am giving you many variations here and all of them are great! Making your own salsa is so much better to me than store-bought, you can skip out on all the preservatives and add flavor. I’ll take that! This recipe can be made with fresh or canned tomatoes and any type of hot pepper or chili you prefer. Also, I use up my cilantro stems in this recipe so that I am not wasting any part of cilantro. The stems actually have more flavor than the leaves so this is a great way to use them up since you are going to be pureeing all the vegetables together. Ingredients: 3 large tomatoes or 5 plum tomatoes or a full pint of cherry tomatoes (if it is winter and you don’t have fresh tomatoes you can use a 28 ounce can of San Marzano tomatoes) 2 cloves of garlic ½ tsp. of dried chili de arbol (or any other dried chilis you like) or 1 whole jalapeno or habanero. ¼ cup cilantro stems (or leaves if you prefer) ½ tsp. Sea salt Directions: Put all the ingredients in your blender (I use a Vitamix) and depending on the consistency that you want you can either pulse […]

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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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Sundried Tomato and Basil Hummus

Hummus is a dip or spread which originated in Egypt and is made of Chickpeas (garbanzo beans) and sesame paste (tahini). It is high in fiber and protein and happens to be one of my favorite snacks. I enjoy it with brown rice crackers and various veggies but historically it was served with flatbread or pita. It is also great as a spread on a turkey or veggie wrap and a perfect appetizer for guests. I do buy hummus, especially during busier seasons of life, but prefer to make my own because I can control the freshness of the ingredients and the cost. You can add roasted red peppers, roasted garlic, chipotles, curry or just some extra lemon juice. Hummus is an amazing source of fiber, a subject I blogged about this week. Fiber is one of the vital components of a healthy meal and hummus is such a delicious way to get it in! It is definitely one of my favorites, enjoy it any way you like!   Ingredients: 2 C canned garbanzo beans, drained ⅓ C tahini (sesame paste) ¼ C olive oil 3 cloves garlic juice of one lemon ¼ C sundried tomatoes packed in olive oil ½ C fresh basil ½ tsp. sea salt   Directions: 1. Place beans, tahini, garlic, lemon juice, sundried tomatoes, basil and salt in food processor or blender. 2. Pulse for a few seconds then start slowly streaming olive oil in as needed to make a smooth, creamy hummus. That’s it! Very simple. Try some different variations on […]

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Artichoke and Goat Cheese Dip

This recipe is so warm and cheesy but is full of lots of good flavor with a brightness due to the lemon zest and all the herbs.  Not like your typical cheesy holiday dip!     Ingredients: One 14-ounce can artichoke hearts, drained 1 pound chévre goat cheese 2 tablespoons olive oil 2 teaspoons lemon juice 2 teaspoons lemon zest 1 shallot, minced 1 garlic clove, minced ½ cup Parmesan Reggiano, grated 1 tablespoon parsley 1 tablespoon chives ½ tablespoon rosemary ½ teaspoon sea salt ½ teaspoon black pepper Dash of cayenne pepper (optional*)   Directions: 1. In a food processor, mix all ingredients except the parmesan until well incorporated and creamy. 2. Top with your freshly grated Parmesan. 3. Bake in a 350 oven until bubbly and cheese is golden on top. 4. Serve alongside some toasted crostini or crackers. Enjoy!!       © The Sown Life LLC, 2019  

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Peanut Butter Energy Balls

  My assistant, Sommer, makes these peanut butter energy balls all the time to eat before workouts and as a little snack.  We modified them slightly to contain some great superfood and hormone balancing ingredients! I’m so excited to share these with you. They are a great snack before or after exercise and since they are a little sweet they can scratch that itch for dessert we all get sometimes. All the ingredients are very clean and high quality so they are great for toddlers and children as well. Chia seeds, cacao nibs, oats, and honey are all fantastic for hormone balance!     Ingredients:  1 C organic peanut butter 1 C Love n’ Peas protein powder 1 ⅓ C gluten-free rolled oats ¼ C cacao nibs 2 T chia seeds ⅓ C raw organic honey ⅓ C unsweetened almond milk (or as needed)     Directions:  1. Combine all ingredients except for the almond milk and roughly mix with a spoon. 2. Add the almond milk until all ingredients bind together and form a kind of dough.     3. If you own a kitchen scale roll the dough into little balls weighing between 23-25 grams. If you don’t have a kitchen scale you can estimate and make all the balls about an inch in diameter.     4. The batch should yield between 24-28 balls depending on the size. Store in an airtight container in the fridge, they can last up to three weeks or more in the fridge. […]

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Artichoke Squares

    I have been making these Artichoke Squares for my Balancing Hormone Bootcamps and they have definitely been a big hit!!!   Who can resist artichokes, onions, garlic, farm fresh eggs, sharp cheddar cheese, and some thyme?? I love these for a protein-dense appetizer but they make a great breakfast on the go or a perfect addition to brunch. These are very easy to make in a batch ahead of time as part of your weekly meal prep. I hope you enjoy this healthy nutrient-dense option that everyone will love!!      Ingredients: 1 12- ounce jar of artichoke hearts marinated in oil  2 T olive oil or the reserved marinade from the artichokes. 1 small yellow onion finely chopped (I used a Vidalia onion which added a nice touch of sweetness) 1 clove garlic, minced 4 eggs ¼ C gluten-free bread crumbs {or regular if not on a gluten-free diet} ⅛ tsp pepper ¼ tsp salt  ½ tsp fresh thyme ⅛ tsp hot red pepper sauce if desired 2 C sharp cheddar cheese   Directions: 1. Preheat oven to 350 degrees F. 2. Drain artichoke hearts and chop fine. If using hearts marinated in oil, reserve 2 tablespoons of the oil. 3. Heat the 2 tablespoons of the reserved oil OR 2 tablespoons of olive oil, in a small skillet over moderate heat. Add the onion and garlic, and cook, stirring frequently, until soft-about 5 minutes. Add the chopped artichoke hearts and saute with onion and garlic for […]

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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 [...]
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Chili Spiced Sweet Potato Fries with Chipotle Aioli

A favorite when eating out is always fries! Kids love them, adults love them and our brains love the instant gratification that comes with refined, fried and salted potatoes.  Enter the homemade sweet potato fry!!  They are baked in the oven with a little seasoning and entirely delicious!!  You can make these for a party or pair with burgers, grilled chicken or a juicy steak!  This recipe includes a quick and easy Chipotle Aioli as well that is out of this world! Sweet potatoes are so good for you and are an excellent replacement for regular potatoes especially if you struggle with elevated blood sugar.  I hope you enjoy this simple recipe that will make any stay at home meal a winner!   Sweet Potato Fries Ingredients: 2 sweet potatoes cut into 3-inch wedges 3 T Olive oil ½ tsp. Chili powder ½ tsp. Salt  ½ tsp. Pepper     Directions:  1. Preheat oven to 425 degrees 2. In a medium bowl toss sweet potatoes with olive oil, chili powder, salt, and pepper. 3. In a single layer, place sweet potatoes on a parchment-lined sheet pan. 4. Roast, tossing frequently for about 18-25 minutes until golden brown.     Chipotle Aioli Ingredients:  ½ C Avocado Oil Mayonnaise 1 tsp. Chipotle chili powder ¼ tsp. Garlic powder 1 tsp. Freshly squeezed lemon juice 1 T double concentrated tomato paste Pinch of salt   Directions:  1. In a small bowl, mix mayo with all the seasoning and taste. Add any additional salt or […]

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Pimento Cheese With a Twist

It's a dinner party again and as a person who has special dietary needs, you are addressed with what to bring.  You show up with one of your many variations of hummus that is your go to and by the end of the evening it has barely been touched.  This has been the scenario for me many times and to be honest...I am tired of hummus!  I needed a new go to and this recipe is that for me.  I have not found anyone so far that hasn't enjoyed it! I did not grow up with pimento cheese but I sure do like it.  The first recipe that I came across was in Frank Stitt's cookbook, "The Southern Table".  It was very easy to make and I absolutely flipped. I am serious that I can eat a whole bowl in one sitting.  I am not ashamed because it is just that good! There has been a little bit of a love/hate relationship between myself and pimento cheese. The primary reason for that is because there is cheese in it!!  Dairy causes me to clear my throat constantly which is uncomfortable for me and anyone around me. I found that I could tolerate some raw cheese and any goat or sheep dairy.  So...I created my own recipe using three cheeses and jarred roasted bell peppers to make it less time consuming. Give this recipe a try and hopefully you will enjoy it as much as I do!   Ingredients: ½ pound sharp [...]
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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 […]

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