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It’s peach season!

In years past, if I wasn’t canning them (learn how to can peaches without sugar here), I was making things like peach tart, or peach pie crock pot oatmeal with them. Now that I’m grain free (and loving the possibilities)  I am always looking for ways to use them up in grain free recipes.

Grain free peach bread with cinnamon and cardamom is a variation of my other grain free breads on the blog: zucchini, banana, and blueberry. It’s a great base recipe and so far has been very versatile.
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I’m fortunate to have access to spray-free peaches and lots of them. Peaches are high in pesticides if grown conventionally so be sure to look for organic or no-spray when purchasing.
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Instructions:
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1. Preheat oven to 350 degrees F.
2. Mix the dry ingredients in a mixing bowl and add wet ingredients one by one.
3. Add peaches last.
4. Stir well after each addition.
5. Let mixture sit for at least five minutes.
6. Line a loaf pan with parchment paper.
7. Pour batter into pan.
8. Bake at 350 degrees F for 50 minutes to an hour, or until a knife inserted into the center comes out clean.
9. Allow to cool in pan for at least 15 minutes and then transfer to a wire rack.
10. This bread will be crumbly so handle gently when transferring and slicing.
11. Can be stored in the refrigerator.

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We usually eat this for breakfast but it makes a great snack as well. It’s great to make the night before for a quick morning breakfast.

I love the subtle taste of cardamom in this recipe. It’s perfectly balanced by the peaches and cinnamon. It’s great paired with bacon and a glass of raw milk!

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Be nourished. Be happy.
Enjoy!

 

​We eat a ton of pumpkins, apples, and squash when they’re in season. I get no-spray apples at a very reasonable price locally so I’m busy baking up plenty of fall goodness for all! *If you’re in the West Jersey area, visit Cheyenne’s Road Market for the best organically grown produce around!*

If you’re busy like me then you know that making breakfast the night before can be a huge timesaver. I LOVE breakfast breads for their convenience and potential nutrient-density. They are simple to make, cool, and refrigerate for easy eating in the morning. 

Fruit breads are naturally sweet and require little to no additional sweetening. This is good for those of us limiting our sugar intake! I like to use maple syrup or honey if needed. 
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This time, I’m making a grain-free apple cinnamon bread. Feel free to search my site for peach bread, banana bread, blueberry bread, and pumpkin bread!
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One of my favorite spices is Cinnamon. I put it in tea, coffee, pancakes, waffles…everything, when the season is right. My favorite cinnamon flavor-wise is Vietnamese cinnamon. My second choice is Ceylon cinnamon. 
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I also added apple pie spice to this bread. Apple pie spice is NOT an artificial flavoring. It is simply a delicious blend of cinnamon, fenugreek, lemon peel, ginger, cloves, nutmeg. I like this brand. 

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Instructions:
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1. Preheat oven to 350 degrees F.
2. Mix the dry ingredients in a mixing bowl and add wet ingredients one by one.
3. Add apples last.
4. Stir well after each addition.
5. Let mixture sit for at least five minutes.
6. Line a loaf pan with parchment paper.
7. Pour batter into pan.
8. Lay sliced apples on top and sprinkle with extra cinnamon or apple pie spice.
9. Bake at 350 degrees F for 50 minutes to an hour, or until a knife inserted into the center comes out clean.
10. Allow to cool in pan for at least 15 minutes and then transfer to a wire rack.
11. This bread may be crumbly so handle gently when transferring and slicing.
12. Can be stored in the refrigerator.

Be nourished. Be happy.
​Enjoy!

What’s a quick and easy way to pack a bunch of immune-boosting foods together into a delicious drink? The answer is my Healing Elderberry Smoothie. It’s quick and easy to make and could be the yummiest way you’ll ever have to give your immune system just what it needs to keep you feeling your best.

Benefits of Elderberry

This smoothie contains a number of powerful ingredients to nourish your body and boost your immunity. It has lemon, which is not only jam-packed with vitamin C but is also well known for fighting off infections and preventing and treating the growth of bacteria.

Additionally, this smoothie has honey, which we already know helps soothe a sore throat. But did you know that honey, in its raw form, has also been used for hundreds of years to treat infections and aid in wound healing? Yup, it’s true!

My recipe calls for manuka honey, which has even more antibacterial properties than the typical honey you find at your grocers. This kind of honey can also improve oral health, ensuring your mouth has just as much good bacteria as it does bad. And manuka honey helps our digestive systems – gut health is vital for keeping our immune systems strong.

You may need to visit your local health food store to find manuka honey, but don’t worry if you can’t locate some. Organic raw honey will work just as well in this recipe.

Substitutions and Variations

If you don’t eat or are sensitive to dairy, you could try substituting the Greek yogurt with coconut yogurt or lactose-free yogurt. These are vegetarian, vegan, Whole30, and gluten-free options.

While this recipe calls for honey, you can substitute it for another sweetener like Agave nectar, molasses, maple syrup, or stevia according to your preference. Remember not to overdo it with the added sweetness. A little goes a long way.

If you want to skip the added sugar altogether, use a well ripened-banana and a dash of vanilla extract. The riper the banana, the sweeter it tastes.

For variation, you could use your favorite frozen fruit, such as raspberries or cherries.

Storage

If you have any leftover smoothie that you can’t drink right away, you can make popsicles! Just put them into popsicle molds and stick them in the freezer.

Don’t have popsicle molds on hand? No worries! Pour the remaining smoothie into an empty ice cube tray. When they’re ready, you can add a couple of little frozen cubes of goodness to your next smoothie or add a cube or two to warm oatmeal.

For another DIY option, pour the leftovers into small wax-coated paper cups, cover with plastic wrap secured with a rubber band, then insert a popsicle stick and pop it into the freezer. When it’s ready, remove the plastic and cut away the cup. If you have kids, this can be a fun activity to do together.​

Now, are you ready to see the recipe? Let’s do this!
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Drink to better immune health with this delicious smoothie. Your taste buds will be delighted, and your sore throat soothed by just the right mix of fruit and honey in this healing drink recipe. 

Prep Time: 10 minutes 
Cook Time: 5 minutes 
​Servings: 4 servings
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Directions:

1. Pour the elderberry and lemon juice into a blender.
2. Add remaining ingredients.
3. Blend until smooth.
4. Serve and enjoy.

A Delicious Way to Boost Immunity

This recipe is a delicious way to get a blast of powerful nutrients and immune-boosting benefits all in one. But don’t wait until you start to feel a cold coming on to drink it. Whip up a batch every so often to help keep your immune system functioning at its best.

If you try this recipe out, let me know what you think in the comments (tag me on Instagram @reallifeoutlaw). I’d love to see how yours turned out!

Have you tried any of these before? Do you have further questions about them? Let me know in the comments!

Be Well & Thrive!

On those crazy, hectic days when you’re feeling drained and don’t have the energy or time to make a healthy snack, don’t settle for the vending machine.
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Instead, whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.

Bonus, these protein balls packed with ingredients that can help relieve stress!

Oats help the brain produce serotonin, a hormone which creates a soothing feeling to overcome stress.

Studies have shown one to two ounces per day of dark chocolate can significantly improve mood and mood chemicals in the body. Make sure to use dark chocolate with at least 70 percent cocoa or higher to get this stress relieving benefit.
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Blueberries are high in antioxidants and help reduce cortisol levels. Cortisol is a hormone associated with stress.

The recipe doesn’t require a sweetener, but if your sweet tooth calls for it, you can add one to two teaspoons of stevia or maple syrup to taste.
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If you want a super chocolatey treat, substitute chocolate protein powder for vanilla.

Have you ever had to run off somewhere with a hungry belly and absolutely nothing healthy in the fridge or pantry to bring with you to take care of those hunger pangs? If so, these protein balls are the perfect solution.

I suggest making a batch or two and storing them in the freezer. When you’re on the run, grab a couple, and the protein balls will defrost as you run your errands. Or pop them in the microwave for 10 seconds for a warm brownie-like treat.
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You have yourself a quick, portable treat!

They’ll keep well in a BPA-free air-tight container in the fridge for up to 1 week or in the freezer for up to 3 months.

Whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.
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Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 2-4
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1. In a large bowl, make your dry mix by combining the oats, protein powder and cocoa powder. Mix well.
2. In a food processor, pulse the blueberries until pureed. Add to the dry ingredients and stir.
3. Slowly add 1/2 a tablespoon of water at a time to the mixture until it forms a sticky thick fudge consistency.
4. Using 2 tablespoons of the mix each, roll into small balls and enjoy.

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What do you like to eat when you’re on the run? Share in the comments. I’d love to know!

Adding whole grains such as oatmeal occasionally into your diet can provide many benefits including lowering blood pressure and improving your body’s reaction to stress.

Oatmeal can even boost your serotonin levels, inducing a feeling of calmness. Ahhh!
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This week I share my recipe for healthy instant oatmeal jars. They’re the perfect way to have an easy ready-to-go snack or meal.

I recommend using mason jars or some other air-tight containers to hold the mixtures. Then block out an hour over the weekend to make up a batch. You’ll find it’s so simple to whip up enough to last several days or a week that you’ll want to add this to your meal planning and prepping routine.
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All the recipes start with 1/2 cup of oats. You can use instant for a more porridge-like consistency or if you prefer a thicker consistency, use old-fashioned rolled oats.​

Play with the sweetness to find what makes you happy. If you feel you need to add a touch of raw honey or maple syrup, go ahead.
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The recipes call for 1/2 cup of boiling water, but you can use hot milk for a thicker texture. Or if you like your oatmeal less thick, add more water or milk until you find the right consistency for you.
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The mixes will keep well at room temperature for up to 3 months or in the freezer for up to 6 months.
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1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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• In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
• To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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​Do you eat oatmeal? If so, what’s your favorite flavor? If no, why not? Share in the comments. I’d love to know!

Your body is your vehicle, so it’s important to fuel your engine to keep it running when you work out. Without needed fuel, you risk driving your car on empty. You’ll be weaker and feel more tired, you won’t be as fast in your workout, and even worse, you’ll be tempted to quit before you’re done. Gasp!

And if a strenuous workout is on your horizon, particularly one with heavy strength training or high-intensity movements, you don’t want to work out on an empty tank. Doing so can defeat the purpose of your workout since it puts your body at risk of breaking down your lean muscle cells for fuel.
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Not to mention, if you don’t fuel up, you may feel lightheaded, dizzy, or nauseated which can increase your risk of injury.

The American College of Sports Medicine recommends: “Adequate food and fluid should be consumed before, during, and after exercise to help maximize exercise performance, and improve recovery time.”

Does that mean you should down a chalky protein shake before your workout? Not necessarily. The satisfying, antioxidant-rich spiced pear smoothie I’ll share with you can help you power up for your workout.
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The portability of a smoothie makes it ideal if you’re on the go as it’s easy enough to keep cold in an insulated tumbler. Plus, smoothies can give you a boost of energy without making you feel overly full.
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Carbs equal energy and pears provide the easily digestible kind that quickly converts to fuel for your body. This is just what you need to help you power through a strenuous workout.
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Also, studies show the vitamin C and fiber found in pears can help boost the immune system. Good news because immunity levels can dip after a workout.
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In addition to carbs, it’s a good idea to consume some protein before your workout to support muscle repair, especially if you are doing weight training. The almond milk in this recipe provides just enough protein without slowing down your digestion.
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A common recommendation is to eat 30 minutes to an hour before exercise to give your body enough time to digest the food. I personally like to eat protein and healthy fats to fuel me for a workout and protein good muscle recovery.
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Play with the sweetness to find what makes you happy. The recipe calls for maple syrup, but you can substitute with raw honey or 1-2 teaspoons of stevia to taste. If you add protein powder, you will not need any extra sweetener.

I recommend you make it fresh, but if you want to save time, prep all the ingredients the night before, add them to your blender container, then blend the next day.
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Prep Time: 5 minutes
Servings: 1
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1. In a blender, combine ingredients and blend on high until smooth.
2. Add ice and continue to blend to a smooth consistency.
3. Pour into a glass and enjoy!

Being mindful of fueling up for a workout can go a long way to help you see fitness gains. So give this spiced pear smoothie a try when you want to prepare your body for a strenuous workout and improve your performance during exercise.
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Do you have a pre-workout recipe or tip to share? Include it in the comments!

​It’s still summertime, and the temperatures are hitting sky-high numbers. When you’re faced with this kind of heat, what do you do? You look for a refreshing, cold drink! This flavorful Sunshine Smoothie will hit just the right spot. With its tropical, fruity taste, I know you’ll love it as much as I do.

To make this deliciousness, all you need is natural ingredients that are good for your health and your beauty, too. If you take a look at the nutrition factors for this smoothie, you’ll find it’s not just a refreshing smoothie, but it’s also the perfect natural remedy for vibrant and healthy skin!

Peaches are high in vitamins, minerals, and fiber. They’re also packed with vitamin C, which keeps skin even-toned and reduces puffiness. Plus, peaches contain antioxidants that help protect your body against aging and disease. 

BONUS TIP: The fresher and riper the peach, the more antioxidants your body will get. 

But the main star of this Sunshine Smoothie is delicious mango! It is such a sweet and tasty fruit. I’m not sure if you know, but mango is a super-fruit as well. Mangoes are high in fiber, which is good for your healthy digestion. Also, they are an excellent source of vitamin B6 (one of the essential vitamins for our body), vitamin A (nutrient for smooth and radiant skin) and powerful vitamin C (immune boosting).

Another healthy ingredient in this smoothie is almond milk, which is a plant-based milk that’s nutritious while being low in calories. It’s loaded with vitamin E (helpful against inflammation and stress) and a good source of calcium (great for healthy bones).
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Lastly, the final ingredient is Greek yogurt. Adding it to your smoothie will give it a smooth, creamy texture. And Greek yogurt provides your body with a super dose of protein, which is key to recharging your energy and rebuilding muscle after a long workout! Not to mention that both plant-based milk and Greek yogurt are great for keeping your gut happy.

When shopping for the ingredients, make sure to grab the unsweetened kind with no added sugar. Doing so will keep the smoothie completely added-refined sugar-free. You’ll find its sweet enough on its own, so you don’t need to use any added sweeteners.

During this time of the year, peaches and mangoes are both in season, so fresh fruit works wonderfully for this smoothie. 

Or…
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You can try with frozen fruit as well. The frozen fruit makes this smoothie creamy, so I highly recommend freezing your fruit ahead of time! I love prepping my fruit and vegetables on the weekends and putting them in freezer-safe containers. It allows me to just grab-and-go as I prepare a smoothie. Super practical, isn’t it? 
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If you have nut allergies or dislike the taste of almond milk, you can substitute with light or low-fat coconut milk.

If you don’t want a dairy product in your smoothie, but you’re into yogurt, you can try to find delicious coconut milk yogurt.

Or you can try adding a tablespoon or two of chia seeds or flaxseed. Mix the seed with water before adding it to the rest of the ingredients. They will gel up and keep the smoothie thick and creamy. And as a bonus, they’re great sources of omega-3 fats and protein.
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Fresh is always a better idea if you ask me, but if you make a double batch, store your smoothie in a mason jar with an airtight lid. 

Fill the mason jar to the very top to prevent air from being trapped in the jar. It’s a very important step because air will oxidize the nutrients in your smoothie. Seal your container tightly and store in the refrigerator for one day or a maximum of two. 
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BONUS TIP: Add lemon juice to your smoothie. You’re probably asking WHY? The answer is very easy: the extra vitamin C will also help prevent oxidation.

When you’re looking for a refreshing, cold drink, this flavorful Sunshine Smoothie will hit just the right spot. With its tropical, fruity taste, I know you’ll love it as much as I do.
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Prep Time: 5 minutes
Cook Time: 1 minute
Servings: 1
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1. Place ingredients in a blender. Mix well until you get a smooth mixture. Add a tablespoon or two of water if the mixture is too thick.
2. Top with a slice of peach.
3. Serve immediately and enjoy!

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What’s your favorite time for having a smoothie? Morning, afternoon, or evening?

If you like this recipe or any of my other recipes, leave a comment and let me know what you think. Shared it on social media? I would love to see it! Tag your post with #reallifeoutlaw, so I can find it.

Be Well & Thrive!