Choco Coco Blueberry Smoothie


Hello, and welcome to recipe of the week! It has been a while since I have shared a smoothie recipe, so I thought I would do one today. This one is rich, creamy and satisfying.

Here you go!


Thoroughly blend all ingredients and enjoy! Makes about 24 oz, perfect for 2 12-ounce smoothies.

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Mango Salsa

There is no photo that can capture the yumminess of this salsa. The flavors of these ingredients belong with each other.

It’s amazing on fish, fish tacos, black bean dishes and by itself on corn tortillas. I eat it with a spoon out of the mixing bowl. When I am making a dish that calls for this salsa, I have to keep myself from eating the whole bowl before dinner is served.


  • 3 small or 2 medium ripe and soft mangoes, peeled, pitted and cubed
  • 2 small or 1 medium avocado, peeled, pitted and cubed
  • 1/2 red onion, minced
  • the juice of 1 lime
  • 2 tablespoons of extra virgin olive oil
  • sea salt or real salt to taste


  • Add cubed mangoes, cubed avocados, minced onion to a mixing bowl.
  • Squeeze the juice of one lime over the mix. If your lime isn’t soft, hold it under warm water and massage the peel for a few minutes.
  • Add olive oil.
  • Add salt to taste.
  • This salsa is so delicious. It is amazing over white fish, on black bean tacos, with tortillas chips or even on chicken.

Chocolate Banana Chia Pudding

choc_banana_chia_puddingThis recipe was inspired by my 28-Day No-Sugar Challenge, which is happening now!

Although this pudding isn’t overly sweet, it has bananas, cinnamon and chocolate goodness, with the addition of cashews which are loaded with healthy fat.

Chia pudding is one of the easiest things to make ahead, and it packs a huge energy punch, so I love it for breakfast.

Here you go!

If you try this recipe, let me know!


  • 1 cup of cashews, soaked for at least 4 hours or overnight + soaking water which will be discarded
  • 1 1/2 cups of fresh water
  • 2 bananas, peeled
  • 1 tablespoon raw cacao powder
  • 1 teaspoon ground cinnamon
  • 3 tablespoons chia seeds
  • berries for garnishing — raspberries, blueberries, strawberries and extra sliced banana are all great


  • Soak cashews in water for at least 4 hours or overnight.
  • After they are softened, rinse cashews, discard the soaking water, and put them into your blender.
  • Add fresh water and blend to make cashew milk.
  • Add bananas and blend again until consistency of mixture is smooth.
  • Add cacao and cinnamon and blend again, another 15 seconds.
  • You can add chia seeds now, and blend again so that the chia seeds are ground up, or if you like your chia pudding to be like tapioca in consistency, don’t add chia seeds until later.
  • Pour mixture into 8-ounce Mason jars. This recipe makes 3 servings/jars.
  • Mix in chia seeds (1 tablespoon per jar) if you didn’t already blend them.
  • Add berries to the mixture as well, or you can also add berries to these when you are ready to eat.
  • Refrigerate over night, and serve cold in the morning!





Blueberry Banana Muffins with Hazelnut Flour


It’s Friday, and I must say it has been on long week. Aren’t they all? The kids have to be out the door by 7:45am in order to get to school on time, and Fridays always feels extra crazed. Friday is the homestretch, the last of the weekdays, the race to the finish.

Although this Friday felt rushed as ever, I was committed to make these muffins this morning, and I did it, with my timer on!

This recipe of the week is partly inspired by the 28-Day No-Sugar Challenge which starts on March 1st (next week!), as it is a comforting, sweet and satisfying recipe with no added sugars, not even honey or maple.

You’ll notice I have 1/4’d all these measurements. This is how I made the muffins this morning so I could go quickly. The recipe below makes six muffins. Multiply all ingredients by four and you have a full batch of 24 muffins which you can refrigerate or freeze!

When making the small batch, it took me eight minutes to pull out all everything I needed and combine all the ingredients, which meant these muffins were out of the oven in 30 minutes form the time I started making them. I popped them in the refrigerator right after coming out of the oven (not ideal, but you have to do what you have to do) so they’d cool faster, and the kids were out the door with a mango, avocado, spinach smoothie (recipe on the blog later today) and muffin in hand.


  • 1/4 cup of hazelnut flour
  • 1 banana peeled and mashed with a fork
  • 1 egg
  • 1 heaping tablespoon of almond butter
  • 1/4 teaspoon of cinnamon
  • 1/4 teaspoon of baking soda
  • 1/4 teaspoon of vanilla extract
  • a pinch of salt
  • 1 tablespoon melted coconut oil
  • 1/3 cup organic blueberries


  • Preheat your oven to 350F
  • Mash banana with your fork in a medium sized mixing bowl
  • Add all other ingredients, and combine
  • Add blueberries last
  • Fill lined muffin cups about 3/4 of the way as the muffins will rise a little
  • Bake for 22 minutes, or until you can stab with a fork which comes out clean
  • Let cool adequately before serving (if you have time 🙂



Strawberry, Beet and Cilantro Smoothie


Happy February—the month of love! To kick it off right, I wanted to give you a smoothie recipe which is full of love, sweetness and nourishment.

Try it before an important meeting or after a strenuous workout. Avocados and bananas are chock full of potassium, and beet root is wonderful for circulation and full of gut-friendly fiber plus provides a boost of folate, magnesium, potassium, iron and zinc. The cilantro is a powerful detoxifying food.


  • 1/2 avocado
  • 1/2 cup frozen organic strawberries
  • 1 medium banana
  • a generous handful of fresh cilantro
  • 1 teaspoon beetroot powder
  • 1 cup unsweetened almond milk

Thoroughly blend all ingredients and enjoy! Makes about 16 oz, perfect for yourself or to share!


Mango Cilantro Smoothie


This smoothie is refreshing, delicious, detoxifying and nutritious! I love the addition of cilantro which is a powerhouse detoxifier. Here you go:


  • 1 1/2 cups baby spinach
  • generous handful of cilantro
  • 2 cups water
  • 1 cup frozen mango
  • 1 banana
  • 1/2 an avocado


  • Blend all ingredients thoroughly.
  • Makes two 12 ounce smoothies

Carrot Quick Bread with Hazelnut Four

  • 1 ½ cups blanched almond flour (not almond meal)
  • 1 ½ cups hazelnut flour
  • 1 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 5 large eggs
  • ½ cup honey
  • 3 tablespoons cup grass-fed butter, melted
  • 3 cups carrots, grated
  • 1 cup raisins
  • 1 cup walnuts


  1. In a large bowl, combine almond flour, hazelnut flour, sea salt, baking soda, cinnamon, and nutmeg
  2. In a separate bowl, mix together eggs and honey
  3. Add eggs and honey to dry ingredients, and then slowly add in melted butter
  4. Stir in carrots, raisins, and walnuts
  5. Mix all ingredients until well combined, but do not over mix
  6. Transfer batter into a large greased baking dish
  7. Bake at 325° for 50 minutes or until a toothpick comes out clean from the center
  8. Let bread cool for about an hour before serving
  9. Makes about 12 pieces

Feel free to substitute coconut oil for butter to make this recipe Whole30 approved. Makes about 12 pieces. Store leftovers in the refrigerator.




Simple Banana Smoothie


This might be the most simple-to-make smoothie on the planet, but boy is it yummy, and it packs a potassium punch*. Potassium is one of the most powerful electrolytes in the body so this smoothie is great right after a strenuous workout, since it contains so many nutrients for recovery, including potassium, B vitamins, fatty acids and vitamins C and E. It’s also perfect for dessert!

*One banana has 440 milligrams of potassium, and that half of avocado also has about 400 milligrams of potassium.


  • 1 1/2 cups of unsweetened almond milk
  • 1 banana
  • 1/2 avocado, pitted and peeled
  • 1 teaspoon raw cacao powder (I like the Navitas brand)
  • 1/2 teaspoon ground cinnamon

Makes 12 oz / about 1 serving