Category: Recipes

Desserts, Recipes

Soul Cakes

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Traditionally made for All Souls’ Day, Soul Cakes can be a great way to celebrate Halloween, All Souls’ Day, and All Saints’ Day. (Learn more about the origin of Soul Cakes here.)

Soul Cakes

Soul cakes were small, spiced baked goods historically given to the poor on All Souls' Day in exchange for prayers for the dead. The tradition was a precursor to modern trick-or-treating, where poor or costumed people would go door-to-door and receive a soul cake for their prayers. 
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Course Dessert

Equipment

  • Baking tray
  • Parchment paper
  • Hand mixer

Ingredients
  

  • ¾ cup butter (1.5 sticks) (or vegan butter)
  • ¾ cup organic cane sugar  (or coconut sugar)
  • 3 egg yolks  (or 3 tbsp aquafaba for vegan swap)
  • 3½ cup all-purpose flour  (sub half with whole wheat pastry flour for a heartier texture)
  • 2 teaspoon pumpkin pie spice (or 1½ tsp cinnamon, ¼ tsp nutmeg, ¼ tsp allspice)
  • ½ cup currants  (or raisins, dried cranberries, or chopped figs)
  • 2 tablespoon 2–3 tbsp milk  (or almond or oat milk for vegan)

Instructions
 

  • Preheat oven to 375°F (190°C).
  • Line a baking sheet with parchment paper.
  • Cream butter and sugar until light and fluffy.
  • Add egg yolks (or aquafaba), mixing well.
  • Sift flour and spices into a separate bowl, then combine with the butter mixture.
  • Stir in currants and just enough milk to form a soft, rollable dough.
  • Roll out to about ¼ inch thick and cut with a round biscuit cutter. Mark a small cross on each cake (traditionally symbolizing blessings and remembrance).
  • Bake 10–15 minutes, until lightly golden. Cool on a rack and store in an airtight tin for up to 5 days.
  •  Optional glaze: Mix 2 tbsp maple syrup with 1 tsp orange zest and brush over warm cakes for a gentle sheen.

Notes

You can customize this as needed. Swap out the fruit, try dried blueberries, or experiment with different citrus zest.
Keyword dessert, soul cakes
Beverages, Food Science, Recipes

Pumpkin Spice That’s Actually Good for You (Science-Backed Benefits + Recipe)

wholehomeliving365

Think pumpkin spice is just a fall trend? Think again — this syrup is warming, gut-friendly, and packed with ancient medicinal spices.

Confession: I am a PSL girlie… and have been for decades. I’m not alone, though. As autumn settles in, our bodies often crave more than cozy flavors. It’s just another sign that our bodies were made to flow with the seasons.

We crave nourishment from foods that support our health from the inside out. The spices in pumpkin spice — cinnamon, clove, cardamom, and ginger — are not just delicious; they have well-researched effects on digestion, inflammation, blood sugar, and more. Think of them as seasonal medicine, grounded in both tradition and modern science.

In this article, I’ll unpack what each spice can do for your health (with the science to back it up, of course!), then share a warming recipe you can make at home: Herbal Pumpkin Spice Syrup. Use it to flavor your coffee or matcha, so your drinks become both delicious and nutritious.

The Problem with Commercial Pumpkin Spice Lattes

Pumpkin spice has become a cultural icon every fall — but the truth is, most commercial PSLs don’t deliver the real benefits of the spices at all. Instead, they’re often loaded with sugar and artificial flavors that drown out the power of cinnamon, clove, cardamom, and ginger. What you’re sipping may taste cozy, but it’s usually more of a dessert than a nourishing ritual.

Here’s why:

  • Excess sugar. A grande pumpkin spice latte at popular coffee chains can contain over 50 grams of sugar — more than double the daily limit recommended by the American Heart Association.
  • Artificial flavors and syrups. Many drinks use “pumpkin spice flavoring” instead of real herbs and spices, so you miss out on the natural oils and compounds that carry health benefits.
  • Hidden additives. Preservatives, emulsifiers, and artificial colors are often added to syrups for texture and shelf life — not for wellness.
  • Minimal actual spice. Even if cinnamon or clove are included, they’re often present in tiny amounts, overshadowed by sweeteners and cream.

In short: commercial PSLs are a counterfeit version of what pumpkin spice can truly do. Instead of supporting digestion, circulation, and warmth, they overload the body with sugar and strip the spices of their power.

That’s why making your own syrup with whole herbs is such a game-changer — you reclaim pumpkin spice as both comfort and medicine.

What the Research Shows: Spice Roots of Wellness

Long before modern research, these spices traveled the Spice Route, were treasured by ancestral traditions, and were used for thousands of years in folk medicine to warm the body, soothe the gut, and protect health through the seasons. The word “spice” comes from the Latin species, meaning a valuable or precious thing — and our ancestors knew just how valuable they were. Now, we can use science to show exactly what these spices do.

Here is what nutrition science and clinical studies say about each spice. As with any food, effects depend on dose, quality, and consistency — but even small amounts can contribute.

Health Benefits of Clove

  • Antioxidant powerhouse. Cloves have very high antioxidant capacity. They contain eugenol (among other compounds) which help neutralize free radicals and reduce oxidative stress. (ResearchGate)
  • Blood sugar & antimicrobial effects. Clove has some evidence for helping lower blood sugar, possibly via its effect on insulin sensitivity. It also has natural antimicrobial and antiseptic properties (which is one reason clove oil has been used traditionally for toothaches, for example). (Verywell Health)

Benefits of Ginger

  • Digestive and nausea relief. Ginger is well known (and well studied) for alleviating nausea, motion sickness, and improving gastric motility (helping food move through your digestive tract). (Verywell Health)
  • Anti-inflammatory & antioxidant properties. The active compounds in ginger (like gingerols) reduce inflammation, which may help with joint pain, reduce oxidative stress, and provide general immune support. (Verywell Health)
  • Cholesterol & metabolic effects. Some evidence indicates that ginger may help improve lipid profiles (lower LDL, triglycerides) and support glycemic control. (PMC)


Health Benefits of Cardamom

  • Digestive support. Cardamom has long been used to ease digestive complaints — bloating, gas, indigestion. Modern reviews support its use for these ailments. (Medical News Today)
  • Anti-inflammatory & antioxidant effects. It helps reduce inflammation and oxidative damage in cells. (Medical News Today)
  • Cardiovascular & metabolic benefits. Some studies show cardamom may help lower blood pressure; improve heart health; assist in balancing blood sugar and possibly in preventing ulcers in the stomach lining. (Medical News Today)

Health Benefits of Cinnamon

  • Blood sugar regulation & metabolic health. Multiple trials show that cinnamon supplementation (often in the range of ~1 to 1.5 grams per day) may help lower fasting blood glucose, total cholesterol, LDL (“bad”) cholesterol, and triglycerides in people with metabolic syndrome or type 2 diabetes. (PMC)
  • Antioxidant & anti‐inflammatory effects. Cinnamon is rich in polyphenols, including cinnamaldehyde, which act as antioxidants, reducing oxidative stress and lowering markers like C-reactive protein. (PMC)
  • Heart health. Because it can help improve lipid profiles and reduce inflammation, cinnamon is being studied for its role in cardiovascular protection. (ScienceDirect)
  • Cognitive and neuroprotective potential. Some studies suggest cinnamon may help inhibit amyloid-beta plaque formation (a factor in Alzheimer’s) and support memory, though evidence is still emerging. (Pacific Neuroscience Institute)

Caveat: Cassia cinnamon (the more common, less expensive variety) contains a compound called coumarin which, in large amounts, can stress the liver. Using “true” or Ceylon cinnamon, or keeping doses modest, can help avoid this risk.

Why Whole Spices Matter

When you use whole or lightly processed spices (sticks, pods, whole cloves) you preserve more of the volatile oils and bioactive compounds that contribute to effect. Also, combinations tend to work better than single spices alone — for example, cinnamon + ginger, or cardamom + clove, showing enhanced antioxidant activity or greater digestive support. (ResearchGate)

How This Helps You In Fall & Winter

Putting all of this together, using REAL spices in your fall-inspired drinks can help:

  1. Support your digestion — especially when meals become heavier or richer (comfort foods, pies, warm stews). Using these spices helps reduce bloating, gas, feeling “weighed down.”
  2. Moderate blood sugar dips & spikes — helpful if you’re drinking sweetened drinks or indulging in seasonal treats. Cinnamon and cardamom are especially helpful here.
  3. Reduce inflammation — may assist in easing aches, improving recovery, supporting immune function (especially helpful during cold-weather transitions).
  4. Enhance your mood — there’s psychological benefit in warming spices; aroma + warmth have calming, grounding effect.
  5. Provide natural antioxidant support — helping protect cells from oxidative damage that can increase with stress, lack of sun, etc.

Safety & Dosing Tips from a Nutrition Coach

  • Use small-to-moderate amounts. For cinnamon, for instance, ~½ teaspoon to 1 teaspoon per day is often used in studies safely.
  • Choose high-quality sources: whole spices, organic if possible, fresh, properly stored.
  • Be aware of interactions: cinnamon (especially cassia) may interact with medications, and high doses of ginger or cardamom may affect blood thinning, etc. When in doubt, check with a healthcare provider.
  • Store properly: whole spices keep volatile oils better and thus more potency.

Pumpkin Spice Syrup

An easy, nutrient-packed recipe to make pumpkin spice syrup for your coffee, lattes, or other desserts.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Course Drinks

Equipment

  • 1 Mortar and pestle
  • 1 Pot
  • 1 Sieve or cheesecloth

Ingredients
  

  • 2 cups pumpkin purée (canned or homemade)
  • 1 cup maple sugar (Can sub with maple syrup. If you do, use half as much syrup.)
  • ¼ cup whole cloves
  • 6-8 cardamom pods
  • 2-3 Ceylon cinnamon sticks
  • ¼ dried ginger
  • 1 vanilla bean Or vanilla extract.
  • 6 cups water

Instructions
 

To Create the Syrup

  • Crush your whole spices in the mortar and pestle.
  • Combine pumpkin purée, maple sugar, cloves, cardamom pods, cinnamon, ginger, and water in a large pot.
  • Bring to a gentle simmer over low heat, stirring occasionally.
  • Cover the pot and let it simmer gently for 35 minutes or more, allowing the flavors to meld.
  • Strain through cheesecloth or a fine mesh sieve into a clean bowl or measuring pitcher.
  • Bottle in glass jars. Label with name + date. Store in the refrigerator for up to 2 weeks.

To Use

  • Stir 1-2 tablespoons into coffee, matcha, or chai for a warming seasonal drink.Drizzle over oatmeal, yogurt, or baked treats.

Notes

You can use vanilla bean pods or vanilla extract. I use my homemade vanilla extract for this recipe, but use whichever type of vanilla you have on hand.
Keyword drinks, PSL, pumpkin spice latte, pumpkin spice syrup

Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. While herbs and spices can support health, their effects vary for each individual. Always consult your healthcare provider before making changes to your diet or if you have specific health concerns, medical conditions, or are taking medications.

Body Care, Recipes

Whipped Frankincense Body Butter

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Frankincense body butter is a rich, nourishing blend that deeply hydrates your skin while offering calming, therapeutic benefits.

Shea butter and coconut oil create a deeply moisturizing base that helps soothe dry, irritated skin, while sweet almond oil adds a light, easily absorbed dose of vitamins A and E.

The star ingredient—frankincense essential oil—is known for its anti-inflammatory and skin-rejuvenating properties, helping to reduce redness, support elasticity, and promote a healthy glow.

This body butter is especially helpful for sensitive or eczema-prone skin, creating a protective barrier without synthetic additives or fragrances. It’s a simple, wholesome way to care for your skin naturally—straight from the jar.

Print

Whipped Frankincense Body Butter

Prep Time1 hour
Active Time1 hour
Chilling Time8 hours
Total Time10 hours
Yield: 1 Mason Jar

Materials

Kitchen Equipment

  • Sauce pan
  • Hand mixer (a stand mixer will also work)
  • Glass mixing bowl
  • Mason jar

Ingredients

  • ½ cup shea butter
  • ¼ cup coconut oil
  • ¼ cup sweet almond oil
  • 30 drops Frankincense essential oil (don't use "fragrance oils")

Instructions

  • Melt the shea butter, coconut oil and sweet almond oil in a saucepan or double boiler over medium heat.
  • Add essentials oils and stir.
  • Transfer to a mixing bowl and place in fridge to let cool. Allow mixture to cool completely until the oils solidify (I usually leave mine in the fridge overnight.)
  • Once mixture is completely cooled, use a hand beater or stand mixer to whip the mixture.
  • Spoon into a clean Mason jar and seal with a lid.
  • Store in a cool, dark place.

Notes

Where to Find These Ingredients

Shea Butter

Coconut Oil

Sweet Almond Oil

Frankincense Essential Oil

Kitchen Aid Stand Mixer

Mason Jar with Lid

Disclaimer:
This blog post is for informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement or health regimen, especially if you are pregnant, nursing, taking medications, or have a medical condition. This post contains affiliate links, which means I may earn a small commission at no additional cost to you. I only recommend products I genuinely use and love. 💚

 

Beverages, Recipes

Golden Milk: A Soothing Bedtime Drink

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As an Amazon Associate, we may earn a small commission from qualifying purchases at no additional cost to you. We promise to only recommend products we use and love.

Golden milk, also known as turmeric milk, is a warm and comforting beverage celebrated for its potential health benefits. Packed with anti-inflammatory properties, this golden elixir is not only delicious but also a soothing addition to your wellness routine. Here’s a simple and delightful golden milk recipe for you to enjoy.

History of Golden Milk

Golden milk has a rich history deeply rooted in traditional medicine and culinary practices across various cultures. Originating from ancient Indian Ayurvedic traditions, the use of turmeric in milk can be traced back thousands of years.

Turmeric, prized for its vibrant yellow hue and medicinal properties, was revered as a symbol of prosperity and well-being. Ayurvedic practitioners incorporated golden milk into their healing rituals, recognizing its anti-inflammatory and antioxidant benefits. As trade routes expanded, so did the popularity of this golden elixir, spreading to Southeast Asia, the Middle East, and eventually reaching the Western world.

In recent years, golden milk has experienced a resurgence in popularity, celebrated not only for its historical significance but also for its warm, comforting flavor and potential health-promoting effects. Today, this ancient concoction continues to be embraced as a nourishing beverage, blending tradition with modern wellness practices.

Benefits of Drinking Golden Milk

Golden milk is named after the golden hue of its main ingredient: turmeric. According to a 2017 article “Curcumin: A Review of Its’ Effects on Human Health” published in the journal Foods:

“Curcumin can help in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and subsequent performance in active people.”

  • Anti-Inflammatory: Turmeric, with its active compound curcumin, is renowned for its anti-inflammatory properties.
  • Immune Support: The combination of spices provides a boost to your immune system.
  • Digestive Aid: Ginger in golden milk may aid digestion and alleviate digestive discomfort.
  • Relaxation and Sleep: The warmth of golden milk, coupled with its calming properties, can promote relaxation and enhance sleep quality.

Tip: To make sure your body absorbs as much turmeric as possible, you should eat turmeric with black pepper. Black pepper (specifically the piperine in black pepper) increases the bioavailability of turmeric by 2000%!

How to Drink Golden Milk

The versatility of golden milk allows you to enjoy it at various times, and the choice depends on your personal preferences and wellness goals. Here are a few recommendations:

Daily Wellness Ritual

Incorporating golden milk into your daily routine can be a soothing and nourishing habit. Enjoy it as a morning beverage to kickstart your day, or as an afternoon pick-me-up for a moment of relaxation. The anti-inflammatory properties of turmeric may contribute to overall well-being when consumed regularly.

Evening Calm and Relaxation

Many people prefer to drink golden milk in the evening, especially closer to bedtime. The warming and calming properties, combined with the ritualistic act of sipping a warm beverage, can promote relaxation and enhance sleep quality. The absence of caffeine in golden milk makes it a suitable choice for those looking to wind down before bedtime.

Warm, cozy beverages can be a perfect addition to your bedtime routine. You can find more tips for better sleep here: What Is Sleep Hygiene?

Post-Exercise Recovery

Consider incorporating golden milk into your post-exercise routine. The anti-inflammatory effects of turmeric may aid in muscle recovery, making it a comforting and healthful option after a workout.

During Stressful Times

Golden milk can be a comforting beverage during stressful periods. The calming nature of warm, spiced milk combined with the potential stress-relief properties of turmeric and other spices may offer a moment of relaxation and relief.

As a Special Treat

Enjoying golden milk on occasion can also turn it into a special treat. Whether you’re craving a comforting beverage during colder months or looking for a unique twist on traditional hot drinks, golden milk can be a delightful choice.

Enjoy this golden milk as a daily ritual or whenever you crave a comforting and nourishing beverage. Let the golden hues bring warmth and wellness to your day!

How to Make Golden Milk

You can make golden milk from scratch (see recipe below), or you can buy a powder with the spices already blended together. If you’d rather have a pre-made option, here’s a good powder.

Golden Milk

Golden milk, also known as turmeric milk, is a warm and comforting beverage celebrated for its potential health benefits. Packed with anti-inflammatory properties, this golden elixir is not only delicious but also a soothing addition to your wellness routine. Here's a simple and delightful golden milk recipe for you to enjoy.
Print Recipe Pin Recipe
Course Drinks

Ingredients
  

  • 1 cup unsweetened almond milk, or any milk of your choice
  • 1 tsp turmeric powder
  • ½ tsp ground cinnamon
  • ¼ tsp ground ginger
  • 1 tbsp raw honey
  • ½ tsp coconut oil optional — it will add creaminess
  • ⅛ tsp fresh ground black pepper enhances the turmeric absorption
  • ½ tsp vanilla extract optional

Instructions
 

  • Warm the milk. In a small saucepan, gently heat the almond milk over medium heat. Be cautious not to boil it; warm it to your desired sipping temperature.
  • Add turmeric, cinnamon, and ginger to the warm milk, whisking continuously to ensure the spices are well combined.
  • Stir in honey or maple syrup, adjusting the sweetness to your liking. The natural sweetness of honey complements the earthy flavors of turmeric.
  • For added creaminess, stir in coconut oil. This step is optional but contributes to a richer texture and enhances the absorption of turmeric.
  • Add a pinch of black pepper to the mixture. Black pepper contains piperine, which can increase the bioavailability of curcumin, the active compound in turmeric.
  • If you desire an extra layer of flavor, add vanilla extract and stir well. This step is entirely optional but can provide a subtle sweetness.
  • Allow the mixture to simmer gently for about 5 minutes. This step is optional but intensifies the flavors. If you prefer a smoother texture, you can strain the golden milk to remove any residual spice particles. (I prefer to keep the spices in though!)
  • Pour your golden milk into a mug, sit back, and savor the warmth. Take a moment to appreciate the comforting aroma and the potential benefits this elixir brings to your well-being.

Notes

Note: Feel free to customize this recipe based on your preferences. You can experiment with different plant-based milks, adjust the spice levels, or add a sprinkle of nutmeg for extra warmth.
Keyword golden milk, spices, turmeric

Do you love golden milk? Do you make any special additions to your drink?

Desserts, Food Science, Recipes

Coconut Water Popsicles: Refreshing and Hydrating Treats

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As an Amazon Associate, we may earn a small commission from qualifying purchases at no additional cost to you. We promise to only recommend products we use and love.

Coconut water is one of the best ways to replenish your electrolytes, and coconut water popsicles can be a tasty way to cool off.

Why You Should Ditch Conventional Popsicles

Conventional popsicles, although often enticing with their vibrant colors and sugary flavors, can have detrimental effects on our health. These store-bought frozen treats are typically loaded with artificial additives, high fructose corn syrup, and excessive amounts of refined sugar. Regular consumption of such popsicles can contribute to weight gain, dental issues, and an increased risk of developing chronic conditions like obesity and diabetes. Moreover, they lack the natural nutrients found in homemade alternatives, providing empty calories without any real nutritional value.

By opting for homemade popsicles or healthier alternatives, we can avoid the negative impacts associated with conventional popsicles and prioritize our well-being… and you can feel good about giving one to your kids!

Health Benefits of Coconut Water Popsicles

Let’s take a look at all the goodness packed into one coconut water popsicle:

  • Hydration: Coconut water popsicles are an excellent way to stay hydrated, as coconut water is naturally rich in electrolytes that help replenish fluids and maintain proper hydration levels in the body.
  • Electrolyte Balance: The popsicles provide a natural source of essential electrolytes like potassium, magnesium, calcium, and sodium, which support muscle function, nerve signaling, and fluid balance.
  • Natural Nutrients: Coconut water is packed with vitamins, minerals, and antioxidants, including vitamin C, B-complex vitamins, amino acids, and cytokinins. These nutrients help boost immunity, support overall health, and aid in post-workout recovery.
  • Low Sugar Content: Unlike conventional popsicles, coconut water popsicles have a naturally low sugar content. This makes them a healthier option, reducing the risk of weight gain, blood sugar spikes, and associated health problems.
  • Refreshing and Natural Flavor: The popsicles offer a refreshing and natural flavor, making them a satisfying treat without the need for artificial flavors or excessive sweeteners.
  • Versatile and Customizable: You can customize coconut water popsicles with a variety of fresh fruits, allowing you to enjoy different flavors while benefiting from their respective nutrients.
  • Hydrating for Hot Weather: Coconut water’s hydrating properties make the popsicles especially beneficial during hot weather, helping to cool down the body and prevent dehydration.
  • Healthier Alternative: By choosing homemade coconut water popsicles over conventional options, you are opting for a healthier treat that supports your overall well-being and provides a guilt-free indulgence.

Gather Your Supplies

Before you can make popsicles, you’ll need to gather the right supplies. After testing many different methods — even wooden sticks and paper dixie cups — I find that the best method is reusable silicone molds and reusable sticks.

Regardless, you’ll need the following supplies:

  • Popsicle molds: These are essential for shaping and freezing the coconut water popsicles. Choose molds that are BPA-free and have built-in sticks or slots for inserting popsicle sticks.
  • Popsicle sticks: These sticks are inserted into the molds to create a handle for holding and eating the popsicles. Wooden or reusable sticks can be used.
  • Coconut water: Look for pure, unsweetened coconut water, preferably without any additives or preservatives. Opt for organic or natural brands for the best quality.
  • Fresh fruits: Select a variety of fresh fruits such as strawberries, pineapple, blueberries, watermelon, or any other favorites. Choose fruits that are ripe and in season for the best flavor. [Read about the Dirty Dozen here.]
  • Optional flavor enhancers: Fresh mint leaves or lime juice can be added to enhance the flavor of the popsicles. These are optional but can provide a delightful twist to the taste.
  • Coconut cream: This can be used to make creamy popsicles. You can also substitute Greek yogurt. (Let’s Do… Organic is my favorite brand of coconut cream.)
  • Knife and cutting board: These are necessary for preparing the fruits by slicing, dicing, or cutting them into desired sizes for incorporation into the popsicles.
  • Freezer space: Adequate freezer space is needed to accommodate the popsicle molds. Clear some space in your freezer to allow the molds to freeze properly.
  • Warm water: This will be used to easily remove the popsicles from the molds. Have access to warm water either from a faucet or in a bowl for the removal process.
  • Airtight container or plastic bags: These are useful for storing any leftover popsicles. Ensure they are airtight to prevent freezer burn and maintain the popsicles’ quality.
  • Labels and markers (optional): If you plan to store the popsicles for an extended period, labels and markers can help identify the flavors and dates of preparation.

You can also buy a BPA-free silicone kit if you know you’ll be making this all summer long.

Tropical Delight Pops: Exotic Coconut Water Popsicles

Indulge in the ultimate summer refreshment with our homemade coconut water popsicles. Bursting with natural flavors and packed with electrolytes, these icy treats are a delicious way to stay hydrated and cool under the sun. Made with pure coconut water, fresh fruits, and optional flavor enhancements, these popsicles offer a guilt-free and nourishing alternative to conventional sugary frozen treats.
Print Recipe Pin Recipe
Course Dessert, Snack

Equipment

  • popsicle molds
  • popsicle sticks

Ingredients
  

  • 2 cups coconut water
  • 1 cup fresh fruit strawberries, mangos, raspberries, diced pineapple, watermelon chunks, blueberries, diced peaches
  • Fresh mint leaves (optional)
  • Fresh lime juice (optional)
  • Coconut cream (optional)

Instructions
 

  • Prepare the Fruit: Wash and prepare your chosen fresh fruits. Slice or dice them into bite-sized pieces for easy incorporation into the popsicles.
  • Fill Popsicle Molds: Take your popsicle molds and evenly distribute the fruit pieces among them. You can mix and match different fruits or create single-flavor popsicles based on your preferences. For a creamy texture, blend your fruit with coconut cream, or pour a little bit of the coconut cream into the base of the mold before laying the fruit.
  • Add Coconut Water: Pour the coconut water into each mold, filling them to the brim. The fruit and coconut water will naturally mix together, creating a visually appealing and flavorful popsicle.
  • Optional Flavor Enhancements: For an extra burst of flavor, you can add a few fresh mint leaves to each popsicle mold. Alternatively, squeeze a bit of lime juice into each mold to give your popsicles a zesty twist.
  • Insert Popsicle Sticks: Place the popsicle sticks into each mold, ensuring they are centered and immersed in the liquid. If your molds have lids or covers, secure them in place.
  • Freeze: Carefully transfer the popsicle molds to the freezer and let them freeze for at least 4 to 6 hours or until fully solidified. Overnight freezing is recommended for best results.
  • Note: You can store any leftover popsicles in an airtight container or plastic bags in the freezer for future enjoyment.

Notes

These coconut water popsicles are not only a delicious summer treat but also a fantastic way to keep yourself and your family hydrated. With the natural sweetness of coconut water and the burst of flavor from the fresh fruits, these popsicles are a healthier alternative to store-bought options. Enjoy the cooling and nourishing goodness of these homemade popsicles on hot summer days or whenever you need a revitalizing treat.
Keyword dessert, icre cream, popsicles

Do you love homemade popsicles? What’s your favorite flavor combination? Let us know!

mujadara
Main Dish, Recipes

Mujadara: A Cleansing Middle Eastern Dish

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Mujadara, also known as mujaddara or mejadra, is a traditional Middle Eastern dish that is as flavorful as it is comforting. This simple yet satisfying recipe combines lentils, rice, and caramelized onions, resulting in a wholesome and delicious meal that has been enjoyed for centuries. Packed with protein, fiber, and essential nutrients, mujadara is not only a culinary delight but also a nourishing option for vegetarians and vegans.

So, let’s dive into the delightful world of mujadara and learn how to make this Middle Eastern gem at home.

Health Benefits of Mujadara

This dish is as tasty as it is healthy!

Mujadara is:

  • A complete protein source: The combination of lentils and rice in mujadara provides a complete protein profile, supporting muscle growth and repair.
  • High in dietary fiber: Lentils contribute to the dish’s fiber content, aiding in digestion, promoting a healthy gut, and assisting with weight management.
  • Antioxidant-rich: Caramelized onions in mujadara offer antioxidants, which help reduce inflammation and support heart health.
  • Low in fat and cholesterol: Mujadara is a low-fat and cholesterol-free dish, making it a heart-friendly option.
  • Complex carbohydrates: Lentils and rice provide complex carbohydrates, offering sustained energy and helping maintain stable blood sugar levels.

History of Mujadara

It wouldn’t be fun without a little history fact, right?!

Mujadara, a traditional Middle Eastern dish, holds a rich history that spans centuries. Its origins can be traced back to ancient times, where the combination of lentils, rice, and caramelized onions created a nourishing and flavorsome meal.

Believed to have originated in the Levant region, mujadara’s humble beginnings were rooted in simplicity, making it a staple for the working class. Over time, the dish evolved and spread across different cultures and regions, adapting to local tastes and preferences.

Today, mujadara continues to be cherished as a beloved comfort food, representing the essence of Middle Eastern cuisine and serving as a testament to the enduring legacy of traditional recipes.

mujadara

Mujadara

Mujadara, also known as mujaddara or mejadra, is a traditional Middle Eastern dish that is as flavorful as it is comforting. This simple yet satisfying recipe combines lentils, rice, and caramelized onions, resulting in a wholesome and delicious meal that has been enjoyed for centuries. Packed with protein, fiber, and essential nutrients, mujadara is not only a culinary delight but also a nourishing option for vegetarians and vegans.
Print Recipe Pin Recipe
Course Main Course
Cuisine Middle Eastern

Equipment

  • Enameled Cast Iron Pot

Ingredients
  

  • 4 cloves garlic smashed and peeled
  • 2-4 bay leaves
  • 1 tbsp ground cumin
  • 1¾ tsp fine Celtic sea salt
  • freshly ground black pepper
  • 5 cups vegetable broth
  • 1 cup organic brown basmati rice (not quick-cooking)
  • 1 cup green lentils rinsed
  • ⅓ cup olive oil (or can sub coconut oil)
  • 3 Vidalia onions sliced thin
  • 1 bunch green onions chopped
  • 1 bunch fresh cilantro chopped
  • Organic goat milk yogurt (can substitute Greek yogurt) for topping
  • Hummus for topping
  • Tahini for topping
  • 3 limes cut into wedges
  • Cucumbers sliced for toppings

Instructions
 

  • In your enameled cast iron pot, combine the vegetable broth, garlic, bay leaves, cumin, salt, and pepper. Boil.
  • Once the mixture is boiling, stir in the rice. Reduce the heat to medium, cover, and set a 10 minute timer.
  • When the timer goes off, stir in the lentils. Cover again and set a timer for 20-25 minutes.
  • While the rice/lentils are cooking, caramelize your Vidalia onions. Warm the oil in the pan and stir the onions slowly over low-to-medium heat until they are soft and golden brown.
  • When the lentils are rice are done, turn off the heat. Add in ½ of the chopped green onions and ½ of the chopped cilantro. Return the lid and let the pot sit for 10 minutes.
  • Transfer the lentil/rice mixture to a serving platter. Top with the remaining chopped green onions and chopped cilantro.
  • Serve with dollops of goat yogurt, hummus, tahini, lime wedges, and sliced cucumbers.

Notes

Note: This recipe is designed for brown rice and green lentils. Changing the rice or lentils will change the cooking time.
We do not recommend canned lentils.
Keyword dinner recipe, middle eastern, mujadara, plant-based

Let’s sum it up:

Mujadara is a shining example of how a few humble ingredients can come together to create a delightful and wholesome meal. Its rich flavors, thanks to the caramelized onions and aromatic spices, make it a dish that is beloved across cultures. Whether you’re a vegetarian, vegan, or simply looking to explore Middle Eastern cuisine, mujadara is sure to please your taste buds and nourish your body.

So, roll up your sleeves, gather the ingredients, and embark on a culinary journey to experience the comfort and deliciousness of mujadara. Bon appétit!

Breads, Recipes

100% Whole Wheat & Caraway Bread

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Are you tired of eating bland, processed bread with a long list of unpronounceable ingredients? Why not try making your own 100% whole wheat bread with caraway seeds … and no added sugar?

This recipe is not only healthier, but also delicious and easy to make. Whole wheat flour is packed with fiber, vitamins, and minerals, while caraway seeds add a subtle nutty and earthy flavor. Plus, without any added sugar, this bread is perfect for those who want to reduce their sugar intake.

Health Benefits of Caraway Seeds

Caraway seeds are not just a flavorful addition to your dishes, but they also have several health benefits. I love the flavor it adds to bread, but they also deliver health benefits.

Here are some of the potential health benefits of caraway seeds:

  • Improves digestion: Caraway seeds are known to aid digestion and relieve symptoms of indigestion, bloating, and gas. They contain natural compounds that can relax the muscles of the digestive tract, which can help food move more easily through the digestive system.
  • Boosts immunity: Caraway seeds are rich in antioxidants, which can help to protect the body from harmful free radicals that can cause cellular damage. They also have antibacterial and antifungal properties, which can help to fight off infections.
  • Lowers cholesterol: Caraway seeds have been shown to have cholesterol-lowering properties, thanks to the presence of compounds called terpenes. Studies have found that consuming caraway seeds regularly can help to reduce total cholesterol and triglyceride levels.
  • Reduces inflammation: Caraway seeds contain anti-inflammatory compounds that can help to reduce inflammation throughout the body. This can be particularly beneficial for people with conditions such as arthritis, where inflammation plays a major role.
  • Promotes weight loss: Caraway seeds may also be helpful for weight loss, as they can help to increase feelings of fullness and reduce appetite. Additionally, the fiber in caraway seeds can help to regulate bowel movements and support a healthy gut microbiome.

Overall, caraway seeds are a nutritious and flavorful addition to your diet, with potential health benefits for digestion, immunity, cholesterol, inflammation, and weight management.

Health Benefits of Dark Rye Flour

Rye flour is a nutritious and healthy option, offering several potential health benefits. Here are some reasons why rye flour can be good for you:

  • High in fiber: Rye flour is an excellent source of fiber, with about 12 grams of fiber per one cup of flour. This high fiber content can help to promote healthy digestion, regulate blood sugar levels, and reduce the risk of certain chronic diseases.
  • Lower glycemic index: Rye flour has a lower glycemic index compared to other flours, meaning it causes a slower and more gradual rise in blood sugar levels. This can be particularly beneficial for people with diabetes or those looking to manage their blood sugar levels.
  • Rich in nutrients: Rye flour is a good source of several important nutrients, including magnesium, iron, zinc, and B vitamins. These nutrients play a vital role in maintaining overall health and well-being.
  • Promotes weight loss: Rye flour can be beneficial for weight loss, as the high fiber content can help to promote feelings of fullness, reduce appetite, and regulate bowel movements.
  • Helps reduce inflammation: Rye flour contains several anti-inflammatory compounds that can help to reduce inflammation throughout the body. This can be particularly beneficial for people with conditions such as arthritis, where inflammation plays a major role.

Overall, rye flour is a nutritious and healthy option that can be a great addition to your diet. It’s important to note that rye flour has a distinct flavor and texture and may not work well in all recipes. However, there are many delicious recipes that incorporate rye flour, such as bread, pancakes, and crackers.

Why Use 100% Whole Wheat Flour

Whole wheat flour is a healthier option compared to refined white flour, as it contains the entire grain, including the bran, germ, and endosperm. Here are some of the potential health benefits of choosing whole wheat flour over refined white flour:

  • Higher in fiber: Whole wheat flour is higher in fiber compared to refined white flour. Fiber is important for maintaining good digestive health, reducing the risk of chronic diseases, and promoting feelings of fullness.
  • More nutrients: Whole wheat flour is a good source of several important nutrients, including B vitamins, iron, zinc, and magnesium. Refined white flour, on the other hand, is stripped of many of these nutrients during processing.
  • Lower glycemic index: Whole wheat flour has a lower glycemic index compared to refined white flour, meaning it causes a slower and more gradual rise in blood sugar levels. This can be particularly beneficial for people with diabetes or those looking to manage their blood sugar levels.
  • Reduced risk of chronic diseases: Several studies have found that consuming whole grains, including whole wheat flour, is associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
  • Promotes weight management: Whole wheat flour can also be beneficial for weight management, as it contains more fiber and nutrients compared to refined white flour. Fiber can help to promote feelings of fullness, reduce appetite, and regulate bowel movements.

Overall, choosing whole wheat flour over refined white flour can be a healthier choice for your overall health and well-being. It’s important to note that whole wheat flour may have a different texture and flavor compared to refined white flour, but there are many delicious recipes that incorporate whole wheat flour.

Making Bread with Whole Wheat Flour, Rye Flour, and Caraway Seeds

In this blog post, we’ll walk you through the step-by-step process of making this nutritious and tasty bread. Get ready to impress your friends and family with your homemade bread-baking skills!

Whole Wheat & Caraway Bread

Are you tired of eating bland, processed bread with a long list of unpronounceable ingredients? Why not try making your own 100% whole wheat bread with caraway seeds, and no added sugar? This recipe is not only healthier, but also delicious and easy to make. Whole wheat flour is packed with fiber, vitamins, and minerals, while caraway seeds add a subtle nutty and earthy flavor. Plus, without any added sugar, this bread is perfect for those who want to reduce their sugar intake. I
Print Recipe
Prep Time 20 minutes
Cook Time 1 hour
Course Bread

Equipment

  • 1 Cast Iron Pan
  • 1 Lame (or other sharp knife to score your bread)

Ingredients
  

  • 3 cup Bob's Red Mill 100% Whole Wheat Flour
  • ¼ cup Bob's Red Mill 100% Stone Ground Rye Flour
  • ½ cup Organic Applesauce
  • 1 teaspoon Salt
  • 1 teaspoon Baking Soda
  • 3 teaspoons Baking Powder
  • 1 tablespoon Carraway Seeds
  • 1½ cup Organic Almond Milk (Can also sub with coconut milk)
  • 1 cup Dried Fruit (optional) (Organic raisins, organic chopped apricots, or organic currants)

Instructions
 

  • Combine all dry ingredients.
    dry ingredients in a bowl for whole wheat bread
  • Add milk.
  • Stir thoroughly.
  • Shape into a loaf and carefully score the top with a lame.
  • Bake on a cast iron pan at 350 °F for one hour.

Notes

Where to Find Bob’s Red Bill: You can find organic whole wheat flour and organic rye flour in your local health food store. 
You can also find them online:
Keyword bread, vegan, whole wheat bread

Do You Like Whole Wheat Bread?

We eat this bread a lot, and it’s hearty for soups and stews, but it’s also delicious with eggs for breakfast. Do you like whole wheat bread?

Share your favorite ways to eat whole wheat bread below! We’d love to hear from you!

Recipes, Snacks

How to Make Tiger Nut Resistant Starch Balls

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These little tiger nut balls provide everything you need in a protein ball: healthy fats, lean protein, and a delightful flavor that keeps you coming back for more. But before we dive into the recipe, let’s first talk about the elephant in the room: tiger nuts and resistant starch. If you’ve never had a tiger nut flour or you’re new to the idea of resistant starch, then read on!

Let’s dive in!

The Health Benefits of Tiger Nuts

Despite its name, tiger nuts are not nuts. Tiger nuts are actually tubers! Also known as chufa, yellow nutsedge, or earth almonds, these tubers originate from Egypt and are about the size of a chickpea. Ancient Egyptians used them for both culinary and medicinal purposes.

Tiger nuts are:

When these tubers are ground into flour, it’s super easy to add to recipes.

What Is Resistant Starch?

Tiger nut flour is good source of resistant starch, but what does that mean? Resistant starch is a carbohydrate that resists digestion (hence the name) in your small intestine and ferments in your large intestine. It’s also a prebiotic. Prebiotics are essentially food for the “good” bacteria in your gut. Supporting your gut health is essential for your overall wellness, which makes resistant starch a good addition to your diet.

Choose Organic Ingredients

A resistant starch ball is only as good as the ingredients that make up the balls. Always use the best quality ingredients you can afford. My recommendations:

Tiger Nut Resistant Starch Balls

A tiny ball that delivers a salty and sweet punch!
Print Recipe Pin Recipe
Prep Time 10 minutes
Course Dessert, Snack

Equipment

  • 1 Blender or Food processor (I used the Twister Jar with my Blendtec)

Ingredients
  

  • ½ cup Tigernut flour
  • ½ cup Organic unsweetened coconut flakes
  • ¼ cup Coconut oil Organic and cold-pressed
  • ¼ cup Collagen peptides
  • 8 Medjool dates Organic and pitted
  • ¼ tsp Cinnamon
  • ¼ tsp Icelandic flake salt

Instructions
 

  • Place all ingredients into your food processor or blender.
  • Pulse until the mixture forms a smooth dough. (This will firm up as the coconut oil and the dates continue to blend.)
  • Shape the dough into balls.
  • Enjoy!
  • Store any leftovers in a glass jar in the fridge for up to one week.

Notes

No kitchen gnomes were harmed in the making of this recipe. 
Keyword healthy snack, protein ball, resistant starch balls

Did You Make These Balls?

Let us know!

spinach smoothie
Breakfast, Recipes, Smoothies and Shakes

Morning Spinach Smoothie

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Smoothies make the perfect breakfast food: they are not only easy to assemble, but they’re easily portable and loaded with nutrient-dense foods. While I have several go-to smoothie recipes, this is my “greenest” one. The baby spinach delivers iron and tons of phytonutrients, but it has a mild flavor perfect for a morning smoothie.

Let’s take a look at the powerhouses in this smoothie:

Collagen

Collagen is a protein that is found in your skin, bones, cartilage, and tendons. It’s what gives your skin strength, and unfortunately, as you age, your collage production slows down too. Collagen is part of your extracellular matrix. In other words, the glue that holds your body together. In fact, the word “collagen” is derived from the Greek word for “glue.”

The nice thing about collagen powder is that it is flavorless and dissolves easily into your coffee, smoothies, soups, and more. Vital Proteins Collagen Peptides contains 20grams of collagen per serving.

Spinach

“Eat dark leafy greens” is listed on numerous websites to help prevent and manage various health conditions. Eating dark leafy greens — a category of vegetables that includes spinach, kale, chard — can:

  • Supply your body with antioxidants
  • Serve up fiber, folate, and carotenoids
  • Help keep your digestive system regular
  • Reduce your risk of obesity, heart disease, high blood pressure (hypertension), and cognitive decline [you can read the study here]

Spinach also contains 0.8 mg of iron per one cup serving.

Berries

Berries — blackberries, raspberries, strawberries, and blueberries — are great sources of vitamin C and antioxidants. Antioxidants help neutralize free radicals inside your body.

We usually always have several bags of mixed berries in our freezer for this purpose.

Banana

Choose your banana wisely! A freckled banana (my personal favorite) isn’t as nutritious as a less ripe banana.

Here’s why:

The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber we’ll get to shortly. As the fruit ripens, its flavor becomes sweeter while its fiber content drops 

Source: 11 Evidence-Based Health Benefits of Bananas

Bananas also contain gut-healthy fiber as well as plenty of potassium, a key mineral that helps prevent muscle cramps.

You can freeze your bananas (peel them before storing in freezer in a gallon-size Ziploc bag). A frozen banana adds a cold creaminess to your smoothie without the need for ice.

Now that we’ve covered some of the nutrients you’ll get in this smoothie, let’s dive into the recipe.

spinach smoothie

Morning Spinach Smoothie

Start your morning off right with this oh-so-green smoothie.
Print Recipe Pin Recipe
Prep Time 5 minutes
Course Breakfast
Servings 1

Equipment

  • Blendtec Blender
  • Wildside Jar for Blender

Ingredients
  

  • 4 cups raw, organic spinach (fresh, not frozen)
  • 2 cups organic, unsweetened almond milk (homemade is best, but if you use storebought, get one without carageenan added)
  • ½ banana
  • ½ cup frozen berries
  • 2 scoops organic collagen powder
  • 2 tbsp homemade walnut butter

Optional Boosters

  • Turmeric
  • Hemp seeds
  • Walnuts
  • Chia seeds
  • Ground flaxseeds

Instructions
 

  • Pour the almond milk into the blender. (Adding the liquid first helps the powders and spinach blend evenly.)
  • Add in the remaining ingredients.
  • Blend until your desired consistency.
  • Enjoy!

Notes

You can swap out the almond milk for:
  • Organic goat milk
  • Organic grass-fed cow milk
  • Organic oat milk
  • Organic rice milk
  • Organic cashew milk
If you don’t make your own milk, be sure to choose milk alternatives that aren’t high in sugar and are free from carrageen.
 
This is the blender we love and use daily: Blendtec with WildSide Jar.
Keyword breakfast, plant-based, smoothie
Recipes, Snacks

How Make Homemade Nut Butter

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I am a creature of habit, and lately, my new habit has been to eat a Honeycrisp apple with nut butter for dessert. I’m at the point where I crave my apple and nut butter each night! I change it up: almond butter, walnut butter (a rich and creamy delight!), and good ol’ peanut butter.

Unfortunately, finding an organic peanut butter (that doesn’t break the bank) isn’t so easy. Conventional peanut butter is loaded with sugar [read 11 Reasons Why Sugar Is Bad for You] and palm oil (which can lead to deforestation). While organic options exist, they can be quite pricey… which isn’t good when your family goes through nut butter so quickly!

Our solution: make your own nut butter!

I will admit that our first few attempts at homemade nut butter were less than desirable, but I wasn’t using the right tools. I was using my beloved Blendtec, but I had to scrape the sides every 20 seconds! It worked… it was just a lot of extra pausing, stirring, etc.

Enter: the Blendtec Twister Jar.

The Twister Jar is designed to blend your thickest recipes, such as nut butters, hummus, baby food, dips, thick shakes, and even salad dressings without having to stop and scrape the sides of the jar multiple times. It’s also super-fast. You can make walnut butter, peanut butter, or almond butter in less than 60 seconds.

5 Reasons to Make Your Own Nut Butter

There are many reasons to say sayonara to storebought nut butter and say hello to creamy, fresh nut butter.

  1. You’re 100% in control of the ingredients. You can choose to purchase 100% organic nuts, and you can choose to add (or not) any oil or salt. I often omit the salt and go for fully raw 1-ingredient nut butters. But you can do whatever you want! That’s the beauty of making your own nut butter.
  2. You can make this nut-free to accommodate for any allergies in your house. Swap out any nuts for sunflower seeds.
  3. Homemade nut butter is exponentially cheaper in the long run.
  4. It’s always fresh. Again, that’s the beauty of small batches!
  5. It’s rich in protein and healthy fats.

Homemade Peanut Butter

The creamiest peanut butter is just 20 second away!
Print Recipe Pin Recipe
Prep Time 5 minutes
Course Sauces and Dips

Equipment

  • Blendtec Blender
  • Blendtec Blender Jar

Ingredients
  

  • 1.5 cups 100% organic, roasted, unsalted peanuts (can substitute roasted or raw almonds/walnuts)
  • ½ tsp kosher salt (optional)

Instructions
 

  • Add peanuts and optional salt to Twister Jar. 
  • Turn lid counterclockwise while blending.
  • Stop after about 30 seconds.
  • Store in a glass jar in the fridge.

Notes

I don’t always add the salt, but that’s up to you. 
You can also drizzle honey into the peanut butter if you like honey roasted peanut butter.
To swap out any other nut, simply replace the nuts in a 1:1 ratio. I have been enjoying homemade walnut butter lately since those are loaded with healthy fats and omega 3 fatty acids.
We love WeGoNuts. You can find the walnuts here.
Keyword nut butter, peanut butter

Do You Make Your Own Nut Butter?

Share below if you make your own nut butter! What’s your favorite recipe or add-ins?