Seed Cycling Pudding

chia seed pudding

Seed cycling is one of the simplest and most effective holistic remedies for balancing hormones.

This ancient technique helps restore the balance of  the sex hormones estrogen and progesterone by rotating certain seeds into your diet during the two different phases of your menstrual cycle (follicular and luteal phase).

Added bonus is the lignans in the seed hulls bind to your excess hormones, and the seed oils contain essential fatty acids that are building blocks to hormones.

So you’re essentially getting two for one in benefits!

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I’ve created this Seed Cycling Pudding because not only is it the perfect meal for creating healthy hormones as it’s full of healthy fats, fiber, magnesium, and protein, but it also is a way to incorporate seed cycling into your diet.

Seed Cycling Pudding

(Serving Size 4)

Ingredients:

  • 1 BPA free can full fat coconut milk
  • 1 cup filtered water
  • 8 tablespoons chia seeds
  • 6 tablespoons ground flax seed
  • 1/2 cup hemp seeds
  • 1/2 teaspoon cinnamon
  • pinch of sea salt
  • 1 teaspoon vanilla extract
  • 4 packets Sweet Leaf stevia
  • 1 tablespoon of sunflower seeds or pumpkin seeds (this depends on where you are in your cycle)

Method:

  • Mix ingredients into bowl
  • Pour evenly in 4 mason jars
  • Put in fridge overnight
  • When ready to eat top with pumpkin seeds (when in follicular phase/ first 14 days of cycle) or sunflower seeds (luteal phase/last 14 days)
  • Optional toppings, berries, Lily’s chocolate chips, and/or almond butter. Sometimes I do all three! YUM!

Lemon Raspberry Swirl Bars (Vegan & GF)

IMG_1611 (1)Lemon bars were my favorite. That is until I decided to take it up a notch and add my favorite chia raspberry jam to the equation!

These bars are the perfect balance between creamy and tangy, and make for a great afternoon snack or after dinner dessert. Or, you could just eat them for breakfast if you can’t wait!

Lemon Raspberry Swirl Bars:

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INGREDIENTS:

CRUST

  • 1/3 cup dates, pitted
  • 1/4 tsp. vanilla extract
  • 1/8 tsp sea salt
  • 2 1/2 cups dessicated unsweetened coconut

FILLING

  • 2 cups cashews
  • 1-2  cups full fat coconut milk
  • 2 tablespoons maple syrup
  • Lemon zest from 1 lemon
  • 1/2 cup fresh lemon juice (1-2 lemons)
  • 2 Tablespoons coconut oil
  • 1/2 teaspoon turmeric (for color)

METHOD

  1. Make your chia seed jam
  2. Soak your cashews in water for 3-4 hours.
  3. In a food processor, chop the crust ingredients until it makes a dough like consistency
  4. In a 8×8 pan lined with parchment paper, press the crust into the bottom in an even layer. Make sure to pack the crust tightly or it will fall apart and that would be tragic.
  5. In a food processor or blender add drained cashews, lemon juice, coconut oil, coconut milk, turmeric, maple syrup, and lemon zest. Blend until nice and creamy. Add more coconut milk as needed. Make sure there are no cashew chunks left.
  6. Pour the lemon mixture onto the crust.
  7. With a spoon, place around 9 evenly spaced dollops of jam on the mixture.
  8. Swirl the mixture with a butter knife.IMG_1987
  9. Place the bars  in the freezer for at least one hour.
  10. Cut into bars.
  11. Store in an airtight container in the fridge for up to one week.

Enjoy!

xxxx

Health Coach Jenna

Raspberry Chia Seed Jam

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Berry season is here! That means organic berries are now affordable, and no longer require you to take out a second mortgage! Ha!

My favorite sweet treat to make during berry season are my almond thumbprint cookies.  They are seriously so good, y’all-a definite crowd pleaser.

This is the jam that I use for the cookies, and I found out that it is quite good on its own as well! I always make extra when making my almond thumbprints, as I use it for porridge topping, gluten-free toast spread, on top of my coconut yogurt, or just to eat by the spoonful. Hey don’t judge! I know I don’t- whatever you decide to do with your jam is your business!

Raspberry Chia Seed Jam:

  • 1 cup fresh raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon fresh lemon juice
  • honey or maple syrup, to sweeten if desired
  • 1-2 tablespoons filtered water, if needed

Method:

  1. Place all of the ingredients in a blender and blend until smooth. If you need more liquid for the ingredients to fully combine, add 1-2 tablespoons of water.
  2. Place in a glass jar in the refrigerator to allow the chia seeds to expand, at least 1 hour or overnight.

Enjoy!

xxxx

Health Coach Jenna

Tart Cherry and Avocado Smoothie Bowl

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🍒 TART CHERRY AND AVOCADO SMOOTHIE BOWL 🍒

Good morning, lovelies! This high-fat, moderate protein smoothie bowl will make your hormones sing and keep your blood sugar stable until your next meal. Nourishing, healthy, yet tasty food- that’s what I’m all about!

 RECIPE :

  •  1/2 cup organic tart cherry juice ( one of nature’s best anti- inflammatories)
  •  1/4 avocado
  •  1/2 cup frozen blueberries
  •  2 cups spinach (if it’s frozen you won’t even taste it!)
  • 1/2 cup So Delicious unsweetened coconut yogurt or full fat coconut milk
  • 3 tablespoons ground flaxseed
  •  1 tablespoon almond butter
  • 1 scoop Bulletproof collagen vanilla or half scoop Vega Sport vanilla protein
  •  dash of cinnamon
  • dash of sea salt

Method:

Blend, enjoy and garnish with Lily’s chocolate chips! This should keep you satisfied for 3-5 hours! For real!

Peanut Butter and Raspberry Jelly Cheesecake (Vegan)

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This Peanut Butter and Jelly Cheesecake is for all of the dreamers out there. They said we couldn’t have our PB & J AND cheesecake, too, but we’ll show them.

This is probably my favorite vegan cheesecake to date, y’all. So if you are a peanut butter and jelly lover like myself, I hope you enjoy! The jelly is actually a homemade chia seed jam, which is best to make the night before.

Peanut Butter and Raspberry Jelly Cheesecake:

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Ingredients:

Raspberry Chia Jelly:
  • 1 cup fresh raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon fresh lemon juice
  • 3 tbs. maple syrup
  • 1-2 tablespoons filtered water, if needed

Crust:

  • 2 cups gluten-free oats (I used Bob’s Red Mill)
  • 2 cups pitted medjool dates
  • ½ cup almond butter (or your favorite nut butter)
  • ½ teaspoon cinnamon

Filling:

  • 2 cups soaked cashews (about 3-4 hours in warm filtered water)
  • 1/2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/4 cup maple syrup
  • 1/3 cup coconut oil
  • 1/4 teaspoon cinnamon
  • 3/4 cup full fat coconut milk
Instructions:
  1. To make the chia jam, place all of the ingredients in a blender and blend until smooth. If you need more liquid for the ingredients to fully combine, add 1-2 tablespoons of water. Place in a glass jar in the refrigerator to allow the chia seeds to expand, at least 2 hours or overnight.
  2. In a food processor, pulse together oatmeal, dates, almond butter and cinnamon until a “dough” is formed, the ingredients should be well blended together
  3. Spray an 8×8 baking dish or line it with parchment paper and press the crust into the dish.
  4. Wipe out the food processor to get rid of extra crumbs (no need to fully clean) and place the “cheesecake” ingredients in the food processor.
  5. Put filling ingredients into the food processor and pulse until smooth and creamy. If it is too chunky slowly pour in additional coconut milk until it has a creamy texture.
  6. Pour the filling over the crust and spread evenly.
  7. Take our your chia seed jam and scoop out with a spoon 4 dollops evenly on the cheesecake. Then take a knife and swirl it around.

8.Place in the freezer for a few hours to harden. It can then be stored in the freezer for up          to 2 weeks, or in the fridge for 4-5 days.

Enjoy!

Health Coach Jenna

Mini-Thin Mint Pies

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I was a girl scout growing up (any Girl Scouts in the house holla!) and I used to peddle cookies every year like all the others. These days, I wouldn’t dare eat those things as they contain harmful ingredients such as food dyes, high fructose corn syrup, and emulsifiers.

My favorite cookie was by far the Thin Mint (best frozen, am I right?!). That’s why I’ve created these Mini-Thin Mint Pies, which are melt in your mouth good.

And better yet, they are full of healthy fats to support your hormones.

Ingredients:

Crust:

  • 2 1/2 cups desiccated unsweetened coconut
  • 1/4 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/3 cup chopped dates

Filling:

  • 3/4 cup cacao
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 1/4 tsp vanilla extract
  • 1/2 cup of your preferred nut butter of choice. Make sure it’s creamy and unsweetened.
  • 7 drops of peppermint oil
  • Pinch of sea salt (optional)

Method:

  1. Take all of the crust ingredients and put them in a food processor and pulse until it starts sticking together.
  2. Line a cupcake pan with and then pack the crust into them nice and tight. Make sure to pack it hard because if you don’t the crust will fall apart and that would be tragic.
  3.  Put the cupcake tin in the freezer.
  4.  Now for the thin mint filling. If you live in a place with a cold climate melt the coconut oil first in a saucepan over low heat (If you live in a climate where your coconut oil is liquid then skip this step). I like to use a double broiler so the chocolate mixture does not come in direct contact with the heat. If you do not have one, just put the mixture in a bowl and set on top of the saucepan. Use what ya got, right?
  5. As soon as the coconut oil has melted mix in the maple syrup.
  6. Now mix in the nut butter.
  7. Next, turn off the heat and immediately mix in the cacao until smooth, then add your vanilla, and peppermint oil.
  8. After that is all smooth and blended, sprinkle in your sea salt.
  9. Next, take your cupcake tray out of the freezer and pour the chocolate mixture into each one to 3/4 full.
  10. Place in the freezer and let harden for an hour.
  11. Transfer to the fridge if you live in a cold climate, or keep in the freezer if you live in a hot climate.

Enjoy!

Health Coach Jenna

No- Bake Peanut Butter Chocolate Clusters

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These peanut butter chocolate clusters rock my world. They’re just so good, and way too easy to make. Chances are you have all the ingredients (there are only seven) sitting in your pantry already.  So next time you have a sweet tooth, instead of buying some store bought junk, try these instead!

No-Bake Peanut Butter Chocolate Clusters:

Ingredients:

  • 1 cup natural, no sugar added peanut butter
  • 1/2 cup maple syrup
  • 1/2 cup coconut oil
  • 1 tablespoon vanilla extract
  • 5 tablespoons cacao
  • 2 1/2 cups rolled oats
  • pinch of salt
  • baking paper

Method:

  1. Take your PB, maple syrup and coconut oil and put in saucepan over low heat. Stir until nice and smooth.
  2. Add your vanilla and cacao to the mixture.
  3. Take off heat and add the oats and salt.
  4. Scoop mixture with a spoon and place onto a tray lined with baking paper in round balls (they look like little blobs but when they cool off they actually look really pretty!)
  5. Let harden in the freezer for a few hours and then enjoy!
  6. Best if stored in the fridge afterwards.

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xxxxx

Health Coach Jenna

Berry-licious Smoothie Bowl

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If you’re looking for something chock full of antioxidants and healthy fats for breakfast (and I really hope you are!) then this berry-licious smoothie bowl is just for you!

This smoothie gives you all the healthy fats , fiber, and antioxidants you need for happy, healthy hormones.

Ingredients:

  • 1 cup blueberries
  • 1/2 a frozen banana
  • 2 tbs ground flax seeds
  • pinch of cinnamon
  • pinch of pink himalayan salt
  • 1 scoop Vanilla protein powder (I use Vega Sport Vanilla)
  • 1 tbs of your favorite nut butter
  • 1 cup coconut milk
  • handful of goji berries
  • handful of walnuts
  • 1/4 cup rolled oats

Method:

Blend and top with goji berries, oats, and walnuts, or whatever topping you fancy!

Enjoy!

xxxxx

Health Coach Jenna

Soft Chocolate Chip Cookies (Vegan & Grain-free!)

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A vegan and grain-free chocolate chip cookie that doesn’t taste like cardboard? Why yes they DO exist! These chocolate chip cookies are like a soft, buttery cloud of deliciousness.

In my house, these chocolate-chip cookies are pretty much a staple. I quite often find myself making a batch, and sometimes I put them in the freezer to have for later. They rock my world. Bonus is that they are super easy to make!

Ingredients:

  • 1 and ⅓ cup almond flour
  • ⅓ cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 tsp salt
  • ⅓ cup creamy almond butter
  • 3 tablespoons of coconut oil (melted and cooled)
  • 4 tablespoons maple syrup
  • ⅓ cup dark chocolate chips (I use Lily’s sugar-free)

Method:

  1. Preheat oven to 350 degrees
  2. In a medium bowl, stir together almond flour, coconut flour, salt and baking powder and set aside
  3. In another medium bowl, mix together creamy almond butter, coconut oil. maple syrup, with a hand or electric mixer
  4. Add wet ingredients and dry and mix again until well combined
  5. Fold in chocolate chips.
  6. Place in fridge for about 15-30 minutes
  7. Line a baking tray with parchment paper and spray well
  8. Form into cookies (about 2 tablespoons each)
  9. Bake in oven for 10-12 minutes or until golden brown
  10. Will stay good for 5-7 days or freeze for longer!

Enjoy lovely! And please let me know in the comments section below how you liked them! And make sure to tag any of your photos with #HealthierNotions so I can see your creations!!

Happy Baking,

Health Coach Jenna

Chocolate Cherry Smoothie Bowl

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This chocolate cherry smoothie bowl makes for the perfect nourishing breakfast, as it’s full of antioxidants, healthy fats, and protein to fuel your brain and hormones throughout your day!

CHOCOLATE CHERRY SMOOTHIE BOWL 🍒🍒🍒

Ingredients:
•1 1/2 cup non dairy unsweetened milk ( please not soy!)
• 1/2 cup frozen cherries
•1/2 avocado
•1 scoop vanilla protein powder (I use Vega Sport Vanilla)
•1 tbs raw cacao powder
• 1 tbs chia seeds or flax seeds
• pinch of sea salt
•pinch of cinnamon
•optional- 1 scoop Bulletproof collagen protein powder

Method:

Blend about 60 seconds and pour in bowl. Top with your favorite things. I topped mine with goji berries, Bob’s Redmill organic rolled oats, walnuts, and Lily’s sugar-free chocolate chips.

Enjoy!

xxxxxx

Health Coach Jenna