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​Last time I tackled a delicious lemon sourdough pancake recipe. This time I am continuing on the breakfast theme with a delicious Berry Almond Bread.

This bread was a hit with my family. It’s the perfect blend of tart and sweet. The almond extract adds a depth to the flavor that really brings out the berries. 

I am a mom of four and really need “easy” for breakfast. This recipe can easily be made ahead and served quickly in the morning. 

To get the recipe, click here and head on over the the Grain Mill Wagon to check it out!

I am more than a little obsessed with grain-free, paleo waffles!

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It’s really hard to improve on waffle perfection, and Hayley from Health Starts in the Kitchen’s waffles really are perfect! If you haven’t tried them yet, you must!

I wanted a yummy fall twist and to make them even more nutrient-dense, so using her recipe as inspiration, I went to work creating grain-free, paleo pumpkin waffles.

Pumpkin pie spice is star of my fall. It’s what really gives a recipe that pumpkin pie flavor. I use it in everything from coffee, to pancakes, to waffles. I buy mine already blended from Frontier, but it’s available at Amazon. You can also make your own with this recipe from Live Simply. 

If you don’t have homemade pumpkin puree already prepared from a recipe like this one from Naturally Loriel, use canned pumpkin. Make sure it’s organic and from a non-BPA can like this one.

Before I get yelled at for using milk in a paleo recipe, yes I do know that milk isn’t strict paleo. I also know that many paleo peeps use raw dairy if they can tolerate it. It’s a grey area. Raw milk is very nutrient dense so if you can have it, do!

I use gelatin hydrosylate in many of my recipes to add to the nutrient-denseness. This is optional and can be left out if you don’t have it. 

I make all my batters in my Blendtec blender. It makes less cleanup for me, and a nice, smooth batter every time. I don’t need any extra work, and neither do you!
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I don’t know what it is about dutifully plopping batter into a waffle iron that makes me so blissfully happy…maybe it’s knowing what amazing goodness I’m about to put into my mouth. It’s the anticipation! That and the joy on my kids’ faces when I yell, “Kids, the waffles are ready!” They come running! I always eat the first waffle before they get to the table or I won’t get one. 🙂
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These waffles are more dense and less crispy than the originals. They need to be cooked thoroughly so check with a fork for doneness. When they are ready to come out, they will do so easily. If they fall apart, they’re not ready. 

I eat them plain, like a cookie, but they are great with a little maple syrup too!

Be nourished. Be happy.
​Enjoy!

These Molasses Spice Breakfast bars recipe is a guest post from Renee of Raising Generation Nourished! I am thrilled to have one of Renee’s amazing recipes featured here! Be sure to read more about her after the post.

I have a household of big breakfast fans.I know some people are light breakfast eaters…our household is not. It is typically our biggest meal of the day, and I especially look forward to it on the weekends.

On the weekends my husband get to be home for breakfast, and we love making big breakfasts together. During the work week he has to take all 3 meals of the day along with him to work, so we really love our weekend breakfasts!
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I usually take advantage of weekend breakfast making to plan myself ahead for the upcoming work and school week. My husband usually likes to take grab and go breakfast cookies, or a thermos of soaked oatmeal on the way out the door with him so I make those a lot on the weekend.

I have been looking for some other ways to change things up though, so he isn’t eating the same thing day in and day out. I created this breakfast bar with him in mind as I know he loves the flavor of molasses.

These breakfast bars are definitely hitting my breakfast making rotation. It was delicious with a cup of tea, and since we are bigger breakfast eaters we also had sides of fried eggs and hash, and raw milk.
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One of my goals in recipes like this is no fuss. I want it to be something everyone has time for. This is literally everything into the blender, onto the baking sheet, and bake it off. The recipe can be doubled or tripled, and the bars frozen individually for quick grab and go. The leftovers were great for school morning breakfast on Monday, and my daughter loved having it in her lunchbox later that week. My toddlers were big fans of them too.

 

Instructions:
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1. Put the bananas, molasses, and coconut oil in your food processor or blender and blend until smooth.
2. Add the rest of the ingredients and blend to combine.
3. Spread the batter on a Silpat lined (or parchment paper lined) large baking sheet or jelly roll pan, and use a butter knife to make your bar shapes however big you want. Once they bake, they will pull off into bars super easy.
4. Bake at 375 degrees for 30-40 minutes. Check them at the 30 minute mark in case our ovens run differently.

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I’m so excited to get to review Kelly Bejelly’s brand new cookbook PALEO EATS!

I’m sure you know Kelly from A Girl Worth Saving Blog. I first was introduced to her through her paleo pop tart recipe. I have followed her ever since! I have the great privilege of being a part of a blogging group that she runs and have really enjoyed getting to know her better over the last year. 

When I heard that Kelly was looking for reviewers for her book, I jumped at the chance. I had preordered the book and was excited to also received TWO advanced copies (thank you, Kelly!). I’ll be giving away those two advanced copies to two lucky people!

When Kelly Bejelly started sharing her new Paleo-versions of some of her favorite foods on her blog, she was soon overwhelmed by the positive response and support from so many of you out there who are taking control of your health, but miss the recipes that you grew up with.

As a mother herself, she appreciates that you just want to be able to give your child the gift of knowing the simple joy of a cookie. So, she took your words and messages to heart and poured all of her knowledge into a cookbook that focuses solely on Paleo cooking from the heart, Paleo Eats: 111 Comforting Gluten-Free, Grain-Free and Dairy-Free Recipes for the Foodie in You.

To help you navigate these waters and smoothly transition your family to this diet, Kelly has included a few special sections in Paleo Eats, including how to:
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• Go Paleo without breaking the bank
• Find the freshest, “cleanest” veggies
• Work with new-to-you Paleo ingredients
• Rescue a culinary disaster
• Stock your Paleo pantry
• Recreate your own family-favorite recipes

Now you can enjoy soft chocolate chip cookies like the ones you shared with your mom, hot out of the oven and sweet and sour meatballs like the ones you got every time you visited your favorite Chinese restaurant, and even the key lime pie your grandmother made every time she visited.
You’ll also find:
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• 111 Easy-To-Follow Recipes
• 10 Invigorating Breakfast Dishes
• 27 Satisfying Dinner Recipes
• 17 Can’t-Miss Sides and Salads
• 24 “Too-Good-To-Be-True” Desserts
• 18 Must-Have Pantry Recipes
• 5 Refreshing Drinks

These recipes aren’t just fuel for the body. They are beloved caretakers of some of our favorite childhood memories that you can now delight in again!


​The recipe calls for an egg but since one of my daughters and I are sensitive to egg white, I just used a yolk. It still turned out fine. 

Delicious! The kids thought so too!I also made the paleo fried chicken for dinner and it was AMAZING! I love this book!

Be nourished. Be happy.
​Enjoy. 

Maca, which is found in the high Andes mountains of central Peru, has been touted as a superfood for its multiple health benefits. It’s been eaten as a medicinal plant for over 3,000 years to boost libido, strength, and stress. Today I’m sharing with you my Maca Morning Motivator Smoothie recipe which takes advantage of one other benefit maca provides – increased energy.

What is Maca?

The maca plant is a cruciferous vegetable known scientifically as Lepidium Meyenii. It contains 133% of the recommended daily dose of vitamin C as well as other nutrients such as vitamin B6, manganese, copper, potassium, and iron.

One ounce (28 grams) of maca root powder contains 4 grams of protein and only 20 grams of carbs and 1 gram of fat. It also contains bioactive plant compounds like polyphenols.

The powder form can provide stable energy without the jitters you get with caffeine. It has a slightly sweet, nutty, and earthy taste, which makes it ideal for smoothies or blended drinks.

Aside from this smoothie recipe, I like to enjoy it in iced coffee and lattes, but it also works well in baked goods, energy bars, and oatmeal.

Where can you get it?

You can find maca powder in your local health food store in the supplements section and through online retailers. If you’re new to maca, consult your doctor to see if it’s right for you, especially if you’re pregnant, breastfeeding, or have thyroid problems. Also, start with a small amount, such as half a teaspoon to see how your body reacts to it.

Blending Tip

If you find your blender doesn’t give you that smooth consistency you want, make sure you add the liquid to the blender first. Doing this allows the blender to pull down the ice and other ingredients into a “vortex” for a better, smoother blend.

For easy cleanup, fill your blender with about a cup of water and a few drops of dish detergent. Cover and blend. The action will easily scrub bits off the inside of the carafe. Empty the contents, give it a good rinse, and enjoy the time you saved with this quick cleanup tip.

Personally, I love my BlendTec blender.

Easy Swaps

If you have nut allergies or dislike the taste of almond milk, you can substitute with coconut milk.
Want to skip the vanilla protein powder but still want some sweetness? Try substituting a banana, two pitted Medjool dates or a teaspoon of vanilla extract.

Storage

I highly doubt you’ll have any leftover, but if you want to whip up a big batch in advance, it will keep well in the fridge for a day or two. Store it in the blender carafe so you can easily remix it just before serving.

Alternatively, pour individual servings into mason jars and shake well before drinking. Mason jars also make it super easy to travel with or take to work.


​Maca Morning Motivator Smoothie

This maca smoothie is rich and chocolatey but packed with superfoods to give you a boost of energy to kickstart your day.

Prep Time: 1 minute
Cook Time: 1 minute
Servings: 1

Directions:
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1. Add all ingredients to a blender. Mix until desired consistency.
2. Sprinkle cinnamon or cacao powder on top.
3. Serve and enjoy!

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If you’ve tried one of my 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 #RealLifeOutlawBlog, so I can find it.


Be Well & Thrive!
​
With Love & In Health,
Sarah Outlaw, MH, MSACN

​When your diet consists mostly of vegetables, fats, and proteins, you tend to eat a lot of salads!

​A good dressing is a must-have. Store-bought dressings, even the organic ones always contain less-than-desirable oils, so it is always best to make your own. Canola, vegetable oil etc. are not as healthy as we’ve all been led to believe. I prefer olive oil for salad dressing.

This dressing recipe has been my family’s favorite favorite for a long time. I’ve posted it before, but have revamped it a bit so that it is even more amazing.

Fresh herbs are a must for this dressing. While dried herbs work, they are not the same. It tastes like a completely different dressing. Still delicious, but different. With fresh herbs of basil and thyme, it tastes like summer. It’s tangy, and slightly sweet. 

The recipe calls for 1-3 cloves of garlic. I would start with one and then add more if you feel you need more. It tends to get more garlicky the longer it’s in the refrigerator so less is usually better. My kids love this dressing as long as I don’t load it up with too much garlic. 

6 sprigs of thyme is 6 of the sprigs shown in the photo. I throw the whole thing in. My blender takes care of the stalk. If you don’t have a high powered blender, you may want to remove the thyme leaves prior to blending. You can also use a food processor for this recipe.
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There is honey in this recipe. This is a problem for a lot of people who are completely off sugars. It is such a small amount that it is *usually* okay. Not always, but usually. 

Instructions:
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1. Place all ingredients in a blender and mix until creamy.
2. Taste to see that it is seasoned as desired.
3. Serve on salads or use as a marinade.
4. Refrigerate.

This basil-thyme vinaigrette will quickly become your favorite dressing. You will get complimented on how delicious it is and get recipe requests. Trust me! 🙂


​Be nourished. Be happy. 
Enjoy!

Introducing self-care into your weekly and even daily routine is important. It’s more than just applying a face mask or reading a book. Self-care is about taking care of you and your mental health. It provides you with time to relax and reflect. So, I invite you to take a break to pamper yourself with one of my DIY all-natural detox body scrubs and treat yourself to some self-care.

What Is a Body Scrub?

If you’ve never used a body scrub, you’re in for a treat. Scrubs are a fabulous way for you to exfoliate your skin. Not only do they leave you flake-free, but they also revitalize your skin by encouraging blood flow to the areas you are massaging. Additionally, body scrubs help purify and detox your skin by drawing out impurities like dirt and excess oil, leaving you feeling clean and refreshed.

Body Scrub Benefits

Outside elements can take a toll on our skin. Whether you live in a cool or warm climate, environmental stressors can irritate the skin. And when our skin experiences drastic changes in temperatures, it can get stressed, lose moisture, and become dry, itchy, and even sore.

In warmer climates, your skin can produce excess sebum (oil) as a result of perspiration and dry skin. In cooler climates, skin tends to become red from cold air and windburn. 

Regardless of temperature, we must take care of our skin, our body’s largest organ, and make sure it gets the nourishment it needs. Treating your skin to a detox body scrub can be the perfect fix to these problems.

Soothing Ingredients

Commercial body scrubs are often filled with chemical irritants and toxins like synthetic fragrances, color dyes, and harsh exfoliators. These ingredients can cause an allergic reaction, damage to the skin, and further irritation. When you make your own, you can skip the toxins and use more nourishing and protective ingredients.

My all-natural body scrubs are packed full of exactly that, with no chemicals or preservatives. And they’re made with things you probably already have in your pantry. Plus, you can make them in just ten minutes or less.

Tips

Here are some tips to keep in mind for creating your own body scrubs.

Essential Oils

Be aware when using essential oils as over-scenting your products can cause irritation and contact dermatitis.

Shelf-Life

Your scrub should last between one to three months or a maximum of one week if you’re using fresh produce. Use them within this timeframe for the best results.

Storage

You can store your scrubs in a mason jar or air-tight, BPA-free container and keep them in the shower. I find it helpful to add a label to the container with the name of what you made and the date you made it.

Organic and Non-GMO

To get the best results from these scrubs, use organic produce, 100% pure essential oils and extracts, and non-GMO ingredients.
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These are five of my favorite recipes for a detoxifying and relaxing skin treatment. Make them according to the recipe or change it up and create your own variations.

Moisturizing Lemon & Avocado Scrub

Got avocado but no toast? Turn that would be snack into a soothing and moisturizing scrub.

Avocado is packed full of healthy fats, and when applied topically to the skin, it helps skin retain moisture. Lemon is a powerful bacteria fighter, so it’s perfect for not only toning the skin but detoxifying it of unwanted pathogens that could potentially enter our body. Baking soda is a mild exfoliant that helps fight bacteria, and it’s great for people with sensitive skin.

Prep and Cook Time: 10 minutes
Servings: 15 – 30 applications ​

Directions:

1. Add all the ingredients except the baking soda into a medium-sized bowl and mix together.
2. Mash the avocado until smooth, add it to the dry mixture.
3. Slowly add baking soda until you get your desired texture. For a thicker consistency, add more.

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Purifying Green Tea & Kiwi Scrub

The next time you steep a cup of tea instead of drinking it, add it to your shower routine in the form of a scrub.

Green tea is not only a relaxing scent, but it’s a purifying ingredient. This type of tea does a fantastic job of protecting you from the formation of free radicals, molecules that damage our otherwise healthy cells. When applied to the skin, green tea not only moisturizes and gently tones, but it also protects the skin from oxidative stress.

Want brighter and clearer skin? Kiwi is the answer. It’s packed with vitamin C, which is another powerful antioxidant that helps clear and detox free radicals.

Prep and Cook Time: 10 minutes
Servings: 15 – 30 applications 
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Directions:

1. Add all the ingredients together except the coconut sugar into a medium-sized bowl and mix together.
2. Slowly add coconut sugar until you get your desired texture. For a thicker consistency, add more.

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​Directions:

1. 1. Add all the ingredients together except the Epsom salt into a medium-sized bowl and mix together.
2. 2. Slowly add Epsom salt until you get your desired texture. For a thicker consistency, add more.

Note: If your Epsom salt is coarse, you can make them smaller by pulsing them in a blender. This will make it easier to spread on the body.




Self-Care with a Body Scrub

Treating yourself to self-care is a good thing! It helps lift your mood, relaxes you, and lets your mind and body take a break from your busy day. With these homemade all-natural detox body scrubs in your arsenal, your skin will feel incredibly refreshed again.

​Are you feeling inspired to try something new? If so, tell me which recipe gets you most excited to make!

Share this recipe with a friend who could use some self-care. If you try any of these recipes and post them on social, tag me. I would love to see your creations. @reallifeoutlawblog


Be Well & Thrive!

With Love & In Health,
Sarah Outlaw, MH, MSACN

​
​References:

1. https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon 
2. https://foodrevolution.org/blog/detoxifying-foods/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
4. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
5. https://www.healthline.com/health/tea-tree-oil-for-scalp

I am super excited about this recipe! I have been playing around with varied recipes for flat bread and tortillas from My Heart Beets and Health Starts in the Kitchen and absolutely love the results I’ve gotten! I tweaked the recipes a bit because I was in need of a sandwich wrap and am in love with arrowroot flour!

My kids love sandwiches for lunch. My oldest asked if I could please make him wraps even though we are grain-free for January. I had made the flat bread/tortillas earlier in the week for the Salmon Salad recipe and knew they would probably work as wraps, but I wanted something a little more nourishing and filling. So, grain-free sandwich wraps were born!

Arrowroot is wonderful for the gut. It soothes irritated bowels and has a calming quality that can be very healing. It is in stark contrast to some grains that can harm the guts of those sensitive to them. It is sold as arrowroot starch, powder or flour. They are all the same thing. You can also use tapioca starch/flour. It’s slightly “stiffer” but works beautifully. 

Coconut milk contains lauric acid, antimicrobial lipids and capric acid. These constituents make these a very beneficial milk. Heating it will destroy most of the properties that using it raw would keep intact, but it is still a very healthful ingredient to use in recipes.

Almond flour should be used in moderation. It takes about 90 almonds to make 1 cup of almond flour. Check out this article from Empowered Sustenance about the problems with almond flour.  I have read the pros and cons and still choose to use it…just not in everything and not all the time. Coconut flour is a good alternative and I will be experimenting with it for wraps very soon.

Gelatin Hydrosylate – This doesn’t actually “gel” in the recipe because it is a hydrosylate, but I like to sneak in gelatin to recipes whenever I can. It adds protein, amino acids and other valuable nutrition. For more information about gelatin and gelatin hydrosylate, click here.

The yield for the recipe is about 12 6-inch wraps (the egg-free version makes about 6). I make a big batch and refrigerate the extras to use throughout the week. I’m assuming you can freeze them, but I haven’t tried to be sure. 
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The recipe contains clickable ingredient links with suggestions on where to purchase.
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Instructions:

1. Mix all ingredients together in a large bowl until thoroughly combined into a thin batter.
2. Heat a cast-iron skillet.
3. Once heated, spread a small amount of fat onto the skillet.
4. Pour or ladle batter into skillet in desired wrap size.
5. Wait until you see bubbles (1-2 minutes) and flip with a spatula.
6. Allow to slightly brown on the other side.
7. Flip back over if needed and remove to a plate.
8. Repeat process.
9. Transfer to a cooling rack so they don't get soggy.

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These take awhile to make if you do them one-at-a-time. I use a cast iron skillet and make them one-by-one. I suggest you use a large pancake griddle if you are short on time and do a few at once. I use it as an opportunity to multitask and unload my dishwasher and clean my kitchen! Just be mindful of the stove. If you’re absent-minded like me and really get into your cleaning, you may forget you are cooking something!

I hope you like these grain-free sandwich wraps! They roll quite nicely and don’t break or tear. My kids like to grill their sandwiches in our panini maker and it works out perfectly with these.


Be nourished. Be happy.
Enjoy!

Pizza is one of my favorite foods! If you ask my kids, they will all say the same thing! When they heard we were going grain-free for the month of January they were very upset that we wouldn’t be eating pizza, which is our Saturday night tradition.

Last night, we decided to make grain-free personal pizzas using yet another variation on our favorite flat bread recipe. It was a little time-consuming but we worked together as a family and had a fun “Toppings Bar” so everyone could make their own. 

Going on a special “diet” does not have to be boring. You can still  have all  of your favorite foods, just real foodified and healthier. Homemade pizza in general is a healthy choice. Choose organic ingredients, full-fat cheese and other healthy topping options.

 If the batter is too thick, thin with water. If you can’t get it not fall apart, add an egg. It was fine without an egg for me, just needed a little thinning with water.

If you decide to use vegetables or bacon for toppings, you will need to cook them first. Once the cheese and toppings are on the pizzas, they only cook until the cheese is melted. 

If you want a softer crusted pizza don’t crisp the crusts as long in the oven. If you do like that crispy, thin-crust style, let them stay for awhile longer so they don’t get too soft from the toppings. 
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UPDATE: I make these flat breads at least two times a week using 2 cups almond flour, 2 cups tapioca flour, 2 cups water, and 1/2 tsp sea salt. We use them for sandwich wraps, burritos, fajitas, crepes, and pizzas. They are very versatile!

​Instructions:

For Crust:

1. Mix ingredients in either a blender (works much better in a blender) or bowl until smooth.
2. Heat a skillet (works best in a cast iron skillet) or griddle on medium-high heat and add a small amount of butter to cover the pan.
3. Pour a thin layer of batter onto griddle or skillet and allow to cook until bubbles form (if batter is too think, add water to thin).
4. Test to see if you can flip easily. If not, let cook longer (it should not be gooey inside).
5. Cook on other side until slightly golden-brown.

For Toppings:

1. Preheat oven to 350 degrees F and place finished crusts in for a few minutes to crisp up.
2. Place sauce on the pizza crusts and arrange cheese and toppings as desired. You may need to cook some of the toppings first if they are "liquidy", i.e. mushrooms, peppers, bacon, etc.
3. Bake until cheese is melted.
4. Cut into 4 pieces each and serve.

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​These were so good that we had leftovers for lunch today. They are the perfect size for one person and are so crispy and delicious!

If you are grain-free and miss pizza, this is one way to still enjoy it!


​Be nourished. Be happy.
Enjoy!