Monthly Archives: April 2014

G.F Vegan Protein Muffins: 2 flavors/1 batch





As I was scrolling through Pinterest, all these muffin recipes kept showing up. They all looked insanely yummy, but I knew that they were all just loaded with tons of sugar and empty calories. People often associate the word “muffin” with something that is semi-healthy for you. In fact, most people believe that if they choose the “blueberry muffin” at Dunkin Donuts, over the chocolate glazed donut, they are making a healthier choice. This couldn’t be further from the truth. Most muffins have just as much sugar, if not MORE!~ This is definitely not a healthy way to start your morning. THIS muffin recipe is healthy. There are no artificial flavors, unhealthy fats, or table sugar. They are sweetened with honey and coconut palm sugar. They are gluten free, vegan, and high in protein. In case you’re wondering why I add protein to pretty much all my shakes, pancakes, and breakfast baked goods, it’s because protein helps to break down the carbs. Anything that is high in sugar and carbs, but low in healthy fats and protein, turns to pure sugar and does no good in your body. The coconut oil and protein both help to make these good sources of fats and protein.

Ingredients: This recipe yields for 6 muffins. ( X it all by 4— to make 24 muffins )

  • 1-1/4 cups Pamela’s GF Baking & Pancake Mix
  • 1/4 cup coconut oil
  • 1/2 cup almond milk (or coconut milk)
    1/4 cup coconut palm sugar AND 1 tbspn. of honey
  • 1/3 cup apple sauce
  • 1 tsp vanilla
  • 1/4 cup oats
  •  1/4 cup chopped almonds ( I used a food processor to chop my soaked, dehydrated almonds) SAVE 1-2 tablespoons of the chopped almonds to sprinkle over top of the muffins.
  • 1 scoop vegan, vanilla protein powder
  • 1 tsp. ground flax seed


  • 1 cup blueberries. (I used frozen blueberries. Either will work) You will not add the blueberries until after you have already poured out 12 muffin cups of just the plain almond crunch batter.


Preheat the oven to 350 degrees
Mix all the ingredients into a large mixing bowl.
Place 24 muffin cups into a muffin pan.
Pour out 12 muffins, and sprinkle remaining chopped almonds over top of the 12 muffins.
With the remaining batter, add the one cup of organic blueberries to the mixture.
Pour the the blueberry mixture into the other 12 cups, and then sprinkle some oats over top, to make them pretty. 🙂
Bake for 10-12 minutes.
Serve hot with some EARTH BALANCE vegan/soy free butter over top!
DELISH for breakfast, with a hot cup of coffee. 🙂



muffins1 ENJOY!, KAITLIN

“How Can This Be Good for You?: Pina Colada”


pina2 <<– Summer time is coming! I know that lots of people crave a frozen drink by the pool on hot summer days. I was really in the mood for something refreshing, super nutritious, and also delicious!  This yummy smoothie tastes just like a pina colada but it’s actually very healthy for you! Read below to see all the details of how to make this smoothie.

This smoothie will sustain your hunger with the protein powder, give you an energizing boost with the maca powder, heal gut lining with the probiotic yogurt, and give you beautiful skin, hair and nails with the coconut oil. Now let me say a word about the yogurt I used here. I avoid dairy 95% of the time. I prefer to use coconut milk or flax milk for my milk substitutes. Every blue moon, I will add in a little bit of organic, grass-fed, whole-milk, PLAIN yogurt to my shakes. Organic Nancy’s plain yogurt is EXTREMELY high in probiotic contents. If you are ever going to choose dairy, always choose grass-fed cows, organic, and WHOLE MILK, FULL fat dairy. Fat-free products are stripped of the healthy fats needed to properly digest the dairy. You can also choose coconut yogurt. I use this yogurt on a daily basis.

Maca Powder: I like to call this amazing stuff, “Miracle Powder.” It naturally provides the body with energy, without caffeine. Aside from the fact that it’s PACKED with minerals and vitamins; Maca powder helps to naturally balance the hormone levels in our body. Girls, this powder is amazing for helping with PMS and menopause. I will warn you though, you only need 1 teaspoon a day, preferably before 4:00 pm. More is not better with Maca.

Next, I put one scoop of vegan, vanilla protein powder in. I do this to help me sustain hunger, keep me full, boost my metabolism, build muscle mass, shed fat, AND the protein powder itself is also packed with nutrients. Check out the Plant Fusion protein powders. I am REALLY loving them!

pina3  pina6
Here’s What You’ll Need:

1 cup of flax milk
1 scoop of Plant Fusion Vanilla Protein Powder
1 tsp. coconut oil
2 tbspn. Organic Nancy’s plain, whole-milk yogurt
1/8 pineapple chunk, including the core
1/4 cup frozen mango chunks
1/4 cup organic sliced peaches

BLEND on high in the Vitamix (or any blender) until smooth.

pina4pina1 ENJOY, <>< Kaitlin

Meatless Monday Dinner {garlic, basil, spinach g.f. pasta}



pasta2    { Gluten Free, Dairy Free, Meatless Monday Pasta}


Oh my goodness, get ready to smile throughout the entire dinner!!! This pasta dish is so simple, yet so robust with flavor. I will walk you through the steps to make this delicious dish, as well as pair it with the most perfect, light and refreshing salad. This spinach fettuccini pasta is gluten free, and is the perfect  alternative for when you’re dying to plunge into a bowl of pasta.  When paired with the right, healthy fats, certain pastas aren’t bad for you. The key is to pair them with healthy fats, like avocado and olive oil, to break down the carbs. Also, make sure you eat a big salad to pair it off. I choose to do meatless Monday, or meatless anyday of the week, at least 3 times a weak. I eat animal proteins for dinner only, the remaining days.

Here’s what you’ll need to make this mouth-watering pasta dish!:

1. Tinkyada Spinach Rice Fettuccini (you can even order these bags on for cheaper)
2. 3/4 cup of olive oil
3. 6-8 (I like 8) large fresh garlic cloves
4. 6 FRESH basil leaves
5. Go Veggie Parmesan Cheese (2 tbsp.)
6. 1 tspn. crushed red pepper
7. dash of Himalayann salt
8. 1/2 tspn. white truffle oil

If you want to pair it with a salad… (Here’s what you’ll need): ORGANIC ingredients are always best!!
-Bag of  kale (coscto sells a huge bag for $5)
– Bag of arugula
– 1 avacado
– 1  lemon
– 1 tspn avocado oil
– dash of Himalayan salt
-dash of Go Veggie parm. cheese

pasta6 pasta3pasta4TKY006_Xl


(boil the pasta in a large pot)– while this is boiling, start the garlic sauce.

1. In a small sauce pan, add 6-8 large, fresh, chopped garlic cloves. (The chunks should be the size of a pea)pasta5
2. Add 1 tbspn of avocado oil to the garlic. (simmer on med. heat until the cloves turn a golden brown. It’s important to let them turn to a golden brown, without burning them, so they add the perfect crunch to the pasta)
3. Then, pour the 3/4 cup of olive oil to the pan and turn the heat on low.
4. Add the salt, red crushed pepper, and 2-3 ripped basil leaves.
5. Then, add the tspn. of truffle oil.
6. Drain the pasta and pour the pasta back into the same large pot.
7. Pour the oil mixture over top of the pasta. Add the remaining 4-5 basil leaves.
You can rip them apart in small pieces. Then, add the Go Veggie parm cheese.
8. Add a dash of the cheese, and a basil leaf to garnish.

For the salad:
Add all the ingredients to a large salad bowl. Squeeze 2-3 lemon wedges over the salad and mix together with the avocado cubes.  Pour the avocado oil over top and then sprinkle the cheese and salt over. Mix all together and serve.



Hope you enjoy it,

<>< Kaitlin