CLICK HERE to watch the 6 minute video and get your take action guide!
Carrot Muffins + Matcha Latte + Coconut Whip Cream!
Here is a quick set up for an amazing springtime treat! Super simple, healthy and delicious.
You don’t have to tell your guests that this is gluten free, grain free, dairy free & sugar free.. they would never guess:)
Click below to Link to each recipe:
Matcha latte
This is the blend I use from Breakaway Matcha ( The best matcha! ) I’m on a monthly delivery plan.
Just add some hot water to the matcha ( about 1 cup) blend well and 1/4 cup add steamed oatmilk or almond milk.
enjoy!
Coconut Whip Cream!
Delicious AND Simple!
Head to the baking aisle at your local healthy grocery store. Look for “Let’s Do Organic” Coconut Whip Cream in a can. If you can’t find this brand, use any full fat coconut cream. You will need vanilla extract and stevia as well.
You will also need a hand mixer or stand mixer.
- Step One = Put the can of coconut cream in the fridge for at least 24 hours.
- Step Two = 24 hours later Take out the can and open it.
- Step Three = Take out just the solid cream, not the liquid and put in a large bowl
- Step 4 = put in 6 drops of stevia (this is very sweet and you can always add more later)
- Step 5 = put in 2 tsp vanilla extract
- Step 6 = Blend well with your hand mixer till it is at your desired consistency
- Step 7 = Taste and adjust as desired
- Step 8 = serve immediately OR put back in the fridge for a few hours. (this is best when it’s back in the fridge for 3-24 hours before serving)
- Step 9 = Put the cream on top of anything you like and enjoy!
Carrot Cake Muffins
Ingredients
- 1 cup coconut flour
- 2 teaspoon celtic sea salt
- 1 teaspoon baking soda
- 4 teaspoon ground cinnamon
- 12 large eggs
- 3/4 cup coconut oil melted
- 1 cup raw honey
- 3 tablespoon vanilla extract
- 3 cup carrots, grated
Instructions
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In a medium bowl, combine coconut flour, salt, baking soda and cinnamon
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In a large bowl, blend together eggs, oil, honey and vanilla
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Blend dry ingredients into wet, then fold in carrots and currants
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Line 2 muffins tin sheets with parchment liners
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Spoon approximately 1/4 cup of batter into each muffin cup
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Bake at 350°F for 20-25 minutes
-
Cool and serve
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
April 2023
You know you’ll feel better if you can get in some moves, but there’s just no way it’s gonna happen, right?!
Wrong! You can score 4 minutes.
I made you a workout video that’s perfect for travel, home.. anywhere you need a quickie 🤣
Before you take on the workout video. Watch my “BEST STANDS” video. This way you can easily see all the moves without messing up your form. ALSO I’m gonna be dropping lots more fun videos to you in the coming months.
CLICK HERE for my three minute video. Complete with simple guide and Amazon buy links! Get these stands before June, you’ll really want this before your busy summer.
FOUR MINUTE WORKOUT CLICK HERE for the workout video Complete with step by step moves!** If you need a less intense workout. CLICK HERE for a more easeful set up
Carrot Cake Cupcakes
From Against All Grains Cookbook, Danielle Walker
(if you’re wanting a less sweet option, CLICK HERE for muffins)
INGREDIENTS
- 4 large eggs, room temperature
- 1/2 cup honey
- 1/4 cup coconut oil. melted
- 1/2 tsp vanilla extract
- 1/2 cup coconut flour, sifted
- 1 tsp baking soda 3/4 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/4 tsp ground ginger
- 1/4 tsp sea salt
- 1 1/4 cup grated carrots
- 1/4 cup chopped raisins OR chopped pecans (optional)
FROSTING
- 1/4 cup coconut butter OR Ghee (coconut butter is also called coconut manna and creamed coconut)
- 3 tbsp honey
- 1 tbsp coconut oil, softened
- 1 tbsp full fat coconut milk
- 1/2 tsp fresh lemon juice
- 1/4 tsp apple cider vinegar
FOR GARNISH
- 1/4 cup unsweetened shredded coconut
METHOD
- Preheat oven to 350 degrees F. Line a muffin tin with parchment paper liners
- Beat the eggs, honey, coconut oil and vanilla in the bowl of a mixer (OR electric hand mixer) on medium speed for 30 seconds
- Add the coconut flour, baking soda, spices and salt and beat again to combine fully. Fold in the carrots and, if desired the raisins or pecans.
- Bake the cupcakes for 18 to 20 minutes, until a toothpick inserted in the center comes out clean. Remove the cupcakes from the pan and allow to completely cool on a wire rack before serving or frosting.
- For the frosting, combine all the frosting ingredients in a small food processor or in the bowl of a stand mixer and beat until smooth. If frosting is too thin, place in the refrigerator for 10 minutes then beat again. Top with shredded coconut.
Four Minute Workout!
We all feel way better once we’ve moved our bodies. Tricky part is finding time to do that! Here’s your fix:)
Below is a Four minute workout. I have also detailed the moves below the video for you. No gear is needed. All you need is enough space for a yoga mat OR bath towel. You’ve totally got this. Hit play and let’s GO!
PART A (Warmup moves 1-6 once)
- Lying Reach (Lie down on mat and reach on both directions)
- 1/1 Alternating Tap over ( Bring your arms out to a T and reach one leg up to the ceiling. Bend that knee 50% and bring it across your body to the opposite side. Repeat with the other leg)
- Spinal Roll 2x (pull your knees into your chest and rock big forward and back twice)
- Tabletop Arm Turn ON (Get to all fours. Hands under shoulder, Knees under hips. Toes untucked. Straighten and lock out your arms. Spread your fingers and drive your palms through the floor) Hold for 6 seconds
- Kneeling crescent reach ( Kneeling with hands at hips. Right leg forward. Lean forward lifting your arms up. Chest out, eyes up and forward, belly out. Repeat on other leg.
- Low Squat 3x. Stand up and sit down into a low squat. Repeat twice more
PART B (1-5 once- 5x max) One set of 1-6 takes 3 minutes. Ifyou want to do more time.. repeat up to 5 rounds
- Squat Jack Tap outs (2/2 alt slow then 3/3 alt fast)
- Lying leg lower hold + pull knees in and out 6x. (Make sure your low back is flat and that you pull in just one foot and back out fully)
- Squatty Down Dog to Plank Hold 4 counts ( Long arm plank. Armpits tight + Tight butt + fill the space between your shoulders)
- Knee Plank Push ups 6x. (Straight line from knees to top of head. Puff into the space between your shoulder blades on your back. Elbow stay in. Squeeze your shirt)
- Lying tap over ( clean the slate) 1/1
Now get up and go have a better day!
Stands for Online Videos
Stop using your furniture and books to prop up your computer. Your form will suffer, you will mess up your back, neck and knees from craning & hunching to see the screen and adjusting your device after lifting.
Here’s the 3 set ups for your Tablet, iPad, Laptop and Phone!
2. Tripod for your Phone or DSLR Camera Mannfrotto Compact Action Aluminum Tripod $69.00 CLICK HERE
3. Smart Phone Selfie Stick/ Tripod NOVASAT Selfie Stick Monopod with wireless remote $18.00 CLICK HERE
No Cow Dairy! Here’s why
First off. Please know that “Cow Dairy” Does not mean eggs . For some bizarre reason people tend to think this. maybe it’s because eggs are found next to the milk and butter in most grocery stores. Also this does not mean beef. Beef is the meat, not the dairy:)
No Cow Dairy = No butter, cheese or milk from cows.
The short and simple explanation is that Cow Dairy has the most inflammatory types of casein protein. For the record ALL animal dairy (Goat, sheep, buffalo..) has Casein. It is specifically they type 1 Casein that causes the most trouble.
Remember this! Casein Type 1 & sometimes Type 2 is found in Cow Dairy. Casein type 1 causes the most inflammation. Best to steer clear of ALL cow milk and cheeses if you have a hard time digesting foods, have allergies AND/Or are trying to lose weight.
Super cool Fact #1
Many students of mine, including myself once thought they were allergic to cats. After taking out Cow Dairy completely we are no longer allergic to cats!
Also Cow Dairy kisks up gut inflammation, making it hard for most humans to digest cow milk. There is a reason MOST every other country does not consume cow milk like the United States does.
Super cool fact #2
on how to enjoy cow butter! Use Ghee.
Ghee is simply the clarified form of butter. That pesky casein protein is removed! My fav source of ghee is the brand Fourth and Heart! I use it everyday
Super Cool Fact #3
Goat and sheep milks and cheeses are great alternatives
CLICK HERE for an article with more info on why goat milk is much better than cow
