These flourless blueberry pancakes are made with no eggs or dairy whatsoever! They are so easy to blend and are packed with protein, these healthy pancakes are also vegan, dairy free, gluten free, and delicious ...!
While an all-purpose flour will work, I opted to keep pancakes flour-free, so I used rolled oats. Rolled oats are the healthiest grains on earth, they are a great source of important vitamins, minerals, fiber and antioxidants plus, oats give almost a cookie dough texture to these pancakes (YUM). Let's embrace these blueberry pancakes and have them for breakfast or breakfast for dinner!!. Enjoy.
- 1 Cup Rolled Oats
- 1/4 cup unsweetened Almond Milk
- 1 medium Banana (Go bananas & add 2 :p)
- 1 tbsp Apple Cider Vinegar
- 1 tbsp Baking Powder
- 1-2 tbsp maple syrup
- 1/2 Cup blueberries
- Toppings: Figs, Blueberries, Peanut Butter & Maple Syrup
1. In a high speed blender add all your ingredients, except for the blueberries, and blend until a thick batter remains. Fold in the blueberries but do not blend.
2. Preheat a lightly greased pan on a medium heat. Once hot, pour a quarter cup portions of the batter in the pan. Cook for 1-2 minutes, until the edges start to brown. Flip and cook for further minute or two. Repeat until all the batter is used up.
3. Be creative and add all the toppings you want!. Serve & Enjoy
This delicious hummus recipe is perfect for any occasion! With just a few ingredients, you really can make a creamy smooth hummus at home, in my opinion any homemade hummus taste better than store-bought. In the past, if I were in the grocery store you could almost bet that I would throw a tub of hummus into my cart, but this Sun-dried tomato hummus is sooo good and easy to make there's no need to buy one anymore! Enjoy it with your favorite tortilla chips or as a spread.
Duration: 15 minutes
- 2 1/2 cup Garbanzo Beans drained
- 1 cup Oil packed Sun-dried Tomatoes chopped
- 3 tbsp Tahini
- 1 tsp Paprika
- 1 tsp Ground Cumin
- 1 tsp Salt
- 3/4 tsp Freshly Ground Black Pepper plus extra to serve
- 1/2 Lemon juiced
- 2/3 cup Warm Water ( more if you want a creamer texture)
- Cilantro Leaves to garnish
- Tortilla Chips
- Lime Wedges
Combine the garbanzos, tahini, sun-dried tomatoes, paprika, cumin, salt, pepper, and lemon juice in a food processor. Blend on high, slowly adding the water through the funnel in a slow, steady stream until the hummus is thick and creamy. Scrape into a bowl and garnish with cilantro handsome freshly ground pepper on top. Serve with tortilla chips and lime wedges on the side.
I have been buying different types of granola for the past few years trying to find the healthiest yet tastiest version of granola but, then I found myself buying super healthy granola that tasted nasty. So then I bought the "not" so healthy version and I found myself buying the high sugar, high fat packages. They were the only tasty ones in the store... (yeah, right!)
Sooooo I thought, why not make your own?? It's easy to make, healthier than any store bought granola and soo good! Plus It kind of tastes like Almond Joy Chocolate! Just try not to eat the whole granola in one sitting, trust me you will be tempted !!
- 2 1/2 cups rolled oats (I used gluten-free oats)
- 1 cup raw almonds
- 1 cup unsweetened coconut flakes
- 1/4 cup coconut oil (you can also use canola or olive oil)
- 1/4 cup peanut butter
- 3 Tbsp. sugar (I used organic cane)
- 1/4 Tbs of salt
- 1/3 cup maple syrup or agave (or honey if not vegan)
- 1/3 cup dairy-free dark chocolate (bar or chips) roughly chopped
Preheat oven to 340 degrees.
Mix the oats coconut flakes, sugar, salt, and almonds together in a large bowl. In a small skillet over medium-low heat, warm the coconut oil, peanut butter, and maple syrup and pour over the dry ingredients. Mix well.
Spread the mixture evenly onto one large or two small baking sheets ( make sure to spread out granola evenly) and bake for 20-25 minutes. **The coconut oil helps this granola crisp up nicely, but be sure to watch it carefully toward the end as it can burn quickly.
Once the granola is visibly browned, remove from the oven and pour pour half of the dark chocolate before it cools completely (the granola will still be warm so it melts and coats the granola.! DELICIOUS.!! Once it's completely cooled, add the rest of the dark chocolate and enjoy. **Store in a container that has an air-tight seal and it should keep for 2-3 weeks**
Craving something sweet? Want to fulfill your sweet tooth with a healthy breakfast, yummy snack or dessert ? Try these amazing muffins! They are simple and yet soo good!
I made these muffins thinking of every vegan and gluten intolerant person, so anyone can enjoy them.
Hope you enjoy! Let me know what you think !
- 2 cups oats (gluten-free)
- 2 large very ripe bananas
- 2 large eggs ( if vegan, use 2 tbsp flaxseed meal + 2.5 tbsp water. Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg).
- 1 cup peanut butter
- 1 cup almond milk
- 4-5 tbsp maple syrup
- 1/2 tsp baking soda
- 1/2 tsp pure vanilla extract
- 1/8 tsp kosher salt
- 1/2 cup chocolate chips or Vegan carob chips
1. Preheat the oven to 400 degrees F. Lightly grease 1 12-cup standard muffin tin or line with paper liners. If using liners, lightly grease them as well. Set aside.
2. Place all the ingredients but the chocolate or carob chips in a blender or the bowl of a food processor fitted with the steel blade: oats, bananas, peanut butter, almond milk, maple syrup, baking powder, baking soda, vanilla extract, salt.
3. Blend or process on high, stopping to scrape down and stir the ingredients once or twice as needed, until the batter is smooth and the oats have broken down almost completely, about 3 minutes. By hand stir in the mix-ins. *If the batter is warm from the appliance's motor, the chocolate or carob chips may melt and swirl as they are stirred. If this bothers you, let the batter cool for 10 minutes before adding them.
4. Divide the batter among the prepared muffin cups, filling each no more than three-quarters of the way to the top. Sprinkle with additional chocolate chips if desired. Bake for 12-15 minutes, until the tops of the muffins are set and a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let the muffins cool in the pan for 10 minutes. They will deflate but still taste delicious. Remove from the pan and enjoy!
**Feel free to adjust the maple syrup to your preferred sweetness
**For a healthier version, make sure to use an all natural (organic preferred) peanut butter !
Let's talk about Turmeric or should i say Turmeric latte also known as Golden milk which sounds pretty interesting to me but not only that...Turmeric latte has so many benefits just because of Turmeric itself. Turmeric is anti-inflammatory which means it can relieve muscle and joint pain as well as arthritis so it's very good for people that have an autoimmune disease or is always in pain due to some sort of arthritis. Ladies, thanks to it's inflammatory properties when you are on that time of the month Turmeric is literally your best friend because it helps combat pre-menstrual syndrome that causes physical and emotional symptoms like; bloating, headache, flu like symptoms and muscle ache. Emotionally women can feel irritable, experience depression and mood swings. Turmeric also delays the onset of type 2 diabetes, lowering blood glucose levels and reversing insulin resistance. Since Turmeric is anti-bacterial, it can help prevent stomach ulcers and reduce infection in the gut, it can also help relieve stomach pain making it great for people with irritable bowel syndrome and Crohn's disease.
Golden Milk aka "Turmeric Tea" is a blend of spices, milk, and a touch of sweetener. The spices (which are very similar to chai) are gently simmered, and their flavor steeps into the milk. From there it's just a choice between serving it hot or cold! It's been crazy hot in San Diego lately. making this into an iced latte was mandatory !
SERVES: 2 servings
- 2 cups of milk of choice ( I used almond milk )
- 1 1/2 Tsp turmeric powder
- 1 Tsp cinnamon powder
- 1/4 Tsp ginger, ground
- 2-4 tbsp pure maple syrup or honey
- 1 tbsp vanilla extract
- pinch or black pepper
- Ice cubes if serving cold
Set a medium sized saucepan over medium-high heat. Whisk together the milk, turmeric, cinnamon, ginger, and black pepper in the saucepan. Increase the heat to high, and bring the mixture to a boil, whisking frequently to keep the mixture from scorching on the bottom.
When the turmeric tea/golden milk has reached a boil, lower the heat and keep for another 2-4 minutes. Remove the pan from the heat, pour the vanilla extract and your sweetener of choice.
Serve the tea immediately for a hot version, or cool ir completely in the fridge and serve as desired over ice within a week.
Have you ever walked into an event, party or anywhere you get this unwelcoming vibe? I have and I know how bad that feels. We all know how hard it is to just stand up and leave when the unwelcoming vibe is your work, family, an important event or simply an environment you don't want to be at.
In this article I will give you some methods on how to get out from an uncomfortable situation without insulting or being rude to those present;
- Nothing works better than giving an honest explanation. Sometimes all you need to do is to be straightforward and honest about your feelings. Showing complete transparency can be a healthy way to get out of something that you have a good reason for avoiding. Your honesty will not be taking for granted and it may open up an important relationship between you and another. On the other hand, you might find yourself wishing that you'd have stayed quiet, if this is the case talk to the person in private, if they truly care about you, they will understand.
- Pretend to be on your cellphone. This is not the most convenient or honest option but it works for those emergency, "get out of jail free cards!" With phones being everywhere in our live's, it's a very common way to avoid all forms of social interaction. As long as you're in an environment where cells phones are allowed, you can take out your phone and pretend to be deeply engaged in conversation. This is a good method, but remember for emergencies ONLY, people may notice if you maintain this as a habit... Ooops!
- Just say "No". Sometimes we need to be there, yeah I get it. There's this image especially on families that if you don't go to a certain event, you're being rude, selfish and you come down to the bad one of the story. Let me tell you something... IT'S OK! before anything you need to put yourself first. Turning down an invitation or getting out of responsibilities can be difficult. If you don't want to do something, it is likely because it causes some kind of physical or emotional discomfort. But before anything, remember that you have to take care of yourself first, don't please other people at your own expense. Always listen to your body and what it needs over anything.
For those of us that are always in a hurry, I present to you a fast and easy recipe! I give you the delightful combo of protein and goodness. Quinoa is naturally gluten free and contains iron, magnesium, manganese, phosphorus, calcium, fiber, vitamin E and B-vitamins. It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids. It also contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits. Another important benefit of quinoa is that it is high in fiber, much higher than most grains (12-27 grams of fiber per cup). Quinoa has a low glycemic index, which is good for blood sugar control. The glycemic index is a measure of how quickly foods raise blood sugar levels. It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity.
- 1 cup cooked Quinoa (if quinoa is not yet cooked, use one cup of quinoa and two cups of water. Bring to boil...takes approx 15 mins to cook, when finish let it cool down)
- 2 avocados
- 2 tomatoes
- 1 small onion/ half a regular onion
- 9 sprigs of cilantro
- 2 tbsp olive oil
-Salt & Pepper to taste
Cut tomatoes and onion into small squares, cilantro finely chooped and insert in a medium bowl with Quinoa. Add olive oil and lime, mix all the ingredients carefully, then add salt and pepper to taste. When ready to eat, cut the avocados into squares and add it to your serving (don't recommend mixing it beforehand because avocados will ripe and won't be as fresh). Waaaallaaah! So easy huh? This is why this recipe is one of my favorites, it's so easy and yet sooooooo delicious !
In the Summer of 2016, I had the opportunity to Volunteer abroad in Morocco and I can tell you that it was the most eye opening experience I have had. I was placed in Lalla Maryem Orphanage which provides social, health, psychological, and educational care for abandoned children. Children and adults with special needs were between the ages 2 and 40, and I work with those who are physically challenged.
Morocco is a Muslim country, so in order to be able to make a change and provide the help they needed, I needed to be very open minded to a different culture and religion. Luckily I have always been a very open minded person when it came to meeting and working with a diverse population. Despite the negative comments and stereotypes that a lot of people hold towards Muslims, I was very excited and I had chosen to go there because I knew they needed the help. Also, I wanted to get out of my comfort zone and prove to others that believed that following Islam as a religion, was a "threat" to the rest of us, which was obviously a lie.
I went in June, it was Ramadan, for those of you that are not familiar with Ramadan is a period of fasting, sacrifice, giving, counsiousness, and self-training with the hopes that these qualities will extend beyond this month and stay with us throughout the year. Fasting in Radaman is spiritual, provides tranquility of the heart and mind, improves our blood fat levels, may help you overcome addictions and promotes fat breakdown and weight loss.
The act of fasting also serves as a lesson of practicing self-discipline and self-control as well as sacrificing oneself and feeling empathy for those less fortunate.
After fasting all day and sunset hits, imagine how refreshing a glass of hot mint tea would feel and how sweet gooey Medjool date would taste if you had been deprived of water and food from the moment the sun rose. For millions of muslims around the world, that is the satisfaction they feel when they sit down to iftar during the holy month of Ramadan. I, myself fasted during Ramadan for a day to try it out for respect of the people in Morocco and their religion. I was going through my journal and I couldn't stop laughing at what I wrote; "I'm in automatic mode right know, getting a headache and all I can think of is food... iftar.... I WANT TO EAT". You are probably thinking I was dying because I was without food and water for almost a day but then remembering back and thinking about my experience, I had the time to reflect on things that not just give me pleasure but overall happiness in life. In a day, I learned about self control and became aware of how much I needed something. I was taking for granted so many things like family and friends and I cared about so many valueless things. Of course, I probably had to do more than a day to really get the whole Ramadan experience but after that day and the rest of my work in Morocco, I practiced and gave all my attention to things that actually mattered like compassion, courage and connection with myself and others. I brought that back home to San Diego and as times goes by I can tell you that practicing those three mindfulness actions have changed my life for good.
What stresses you the most ?
For me it's a variety of things...from school, work, personal issues and money worries.
I'm a person that gets stressed out very easily so i had to learn how to cope with it & control it. It's not doing you any good if you are at work, hanging out with friends and family and at the end of the day you are worried and stressed about other concerns and issues. I have some advice that has helped me throughout the years, hopefully it does the same to you!
AVOID UNNECESSARY STRESS
- Learn how to say "no". I know it's hard but sometimes you need to think about yourself first.
- Take control of your environment. If certain people or actions from others make you mad or anxious simply avoid them.
ALTER THE SITUATION
-Express your feelings instead of bottling them up. Don't keep them to yourself! If something or someone is bothering you, communicate your concerns in an open and respectful way.
-Manage your time better. Not planning ahead and having poor time management can cause a lot of stress.
ACCEPT THE THINGS YOU CAN'T CHANGE
-Don't try to control the uncontrollable. Many things in life are beyond our control, don't try to control every event/action in your life because sometimes it's just not going to happen and that's ok. We can't control everything around us, it's crazy to think that we can. Be easy on yourself, and know that everything happens for a reason. I know it's hard to think this way but with practice this act will reward you with an overall wellbeing.
-Connect with others and do something you enjoy everyday. This is very important, socializing and surrounding yourself with positive and compassionate people will not only enhance a better mental health but will expand your mind to new opportunities enjoying it with positive vibes. STAY AWAY FROM NEGATIVE VIBES. Have you ever walked into an event, party or anywhere where you get this unwelcoming awkward vibe? I have, and it's the worst. Those are the kind of people you want to stay away from. It's easy, if you simply don't feel comfortable in the place you stand in, leave (Check out my article on "How to get out from uncontrollable situations").
ADOPT A HEALTHY LIFESTYLE
You have probably heard this in the past, it's so important and I still can't understand why more people are not Exercising regularly. Exercising has so many benefits, like releasing endorphins, which help by boosting your energy levels and being in a better mood (this alone should be a reason to exercise), By increasing your strength and flexibility it also helps for your muscles to not develop atrophy which is the loss of muscle mass and size. Also, exercising improves memory, increases self-confidence, reduces the risk of heart disease naturally, you sleep better and ultimately increases your life span! There's so many more benefits, I could go and on and bore you with details, just reward yourself and give your body what it needs... EXERCISE!
- Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful with what you put in your body. Keep your healthy habits on check at all times. Reduce caffeine and sugar, the temporary "highs" caffeine and sugar provide often end with a crash in mood and energy. Same goes for alcohol, cigarettes, and drugs. Self-medication with alcohol and drugs may provide an easy escape from stress, but the relief is only temporary and you might feel even worse the next day... Always be in control of your alcohol intake, and when it comes to drugs and cigarettes, avoid them completely from your life, it's not worth it... don't poison your body that way, love it and be kind to it.
How do you control your own stress?
Hi everyone, I'm a college student working towards a career in Social Work. I love to try new things, so I made this blog to share my experiences with all of you. In here you will find tips and stories about my own personal experiences! An overall spice of how to make an impact on people's life's, travel tips, guidance to a better living, and a variety of healthy recipes!