Posts tagged healthy
Fudgy Paleo Brownies

Foolproof staple brownie recipe that is also gluten-free, dairy-free, and nut-free!


Growing up, brownies were my least favorite dessert. Maybe because the flavors were too rich or the texture was too dry, but nonetheless, I stopped eating them. Of course I would get the judgy looks and sneers but hey, they didn’t taste good to me! That is, until I had a fudgy vegan brownie at this bakery in Atlanta and I was floored! It was like the heavens opened up with arms wide open and sucked me in!


Too much? Well, that’s how I feel about these brownies! Now, this recipe didn’t happen overnight (perfection doesn’t happen overnight). As a food blogger, sometimes recipes can be made simple and it just clicks. Other times, not so much.

This recipe did not instantly click. It started out as a Mexican hot chocolate cookie that had the batter of a brownie but baked similar to a cake and ultimately dried out after a day or two. But the flavor was there and that’s where I went. Long story short, here we are and I am so glad!


Adding a healthy twist to an old fashioned brownie can be cumbersome at times. Luckily, this brownie is free of everything “bad” yet it tastes just like your typical sugar-filled brownie. This way, we can still ride that amazing “sugar high” but not feel so bad.


How do we get there? Well, we adapt and understand the ingredients that we are using. For example, coconut flour is used to replace all-purpose white flour. Coconut flour absorbs liquid so we only use ¼ cup. Baking powder is a great leavening agent but since this is a paleo recipe, we use coconut sugar, eggs, and vanilla extract instead. This combination gets whipped until a “ribbon stage” is reached.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!


  • 2/3 cup coconut sugar

  • 2 eggs

  • 1 tsp vanilla extract

  • 8 oz dark chocolate chunks

  • 1/4 cup coconut oil

  • 1/4 cup coconut flour

  • 1/4 cup cocoa powder

  • 1/2 tsp salt

  • 1/2 tsp baking soda

  • 1/2 cup dark chocolate chunk


  1. Preheat oven to 350 degrees and line a 9x9 baking pan with parchment paper. Spray with a non-stick spray and set aside.

  2. In a small saucepan or small bowl, melt 8 oz dark chocolate and oil in 30-second increments if using the microwave or low heat on stove top until smooth and glossy. Remove from heat and set aside to cool slightly.

  3. Using a hand mixer or KitchenAid mixer, combine coconut sugar, eggs, and vanilla extract and whisk together until the mixture reaches the “ribbon stage” (when you lift the whisk, the mixture should stream down evenly in “ribbons”).

  4. In a medium bowl, whisk dry ingredients (coconut flour, cocoa powder, salt, and baking soda)

  5. With the mixer/hand mixer on low, add the melted chocolate and dry ingredients until fully combined. Fold in ½ cup dark chocolate chunks.

  6. Pour batter into prepared pan and smooth the surface.

  7. Bake for 17-20 minutes until edges are set and the inside is slightly underdone.

  8. Let the brownies rest in the pan for 15-20 minutes. This is the hardest part but so worth it!

  9. Store in fridge for up to a week or freezer for up to a month. I personally like making these to freeze so that I can have brownie bites for my ice cream!

Raspberry Almond Thumbprint Cookies

A healthy take on the classic holiday cookies that are gluten-free and dairy-free, with a soft and chewy texture!


I immediately think of thumbprint cookies when it comes to the holiday season. Thumbprint cookies alway seem to make an appearance around Christmas, and with good reason! The fruit jam on top of a soft, pillowy cookie is all I need to get my gears going for the holidays!  Baking thumbprint cookies can also be a great family activity. The little ones can roll the dough into small balls and press their little thumbs into the dough creating a small well for the fruit preserves or jam.


My favorite organic fruit preserve is raspberry but you can choose any flavor. This recipe in particular is reminiscent of peanut butter and jelly sandwiches thanks to the almond flour, so pairing raspberry, grape, strawberry, blackberry, or blueberry preserve works great. I like using these fruit filling brands: Tiptree and Crofter’s


In addition to the almond flour, I also use gluten-free whole grain out flour. I use this brand but you could also ground your own oat flour by pouring oats into a processor or vitamix and blend until the oats turn into the consistency of flour.


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!


  • 1 cup almond flour

  • ½ cup GF whole grain oat flour

  • ½ cup coconut sugar

  • ¼ cup creamy almond butter

  • ¼ cup melted coconut oil (room temp)

  • 1 egg

  • 1 tsp vanilla extract

  • ¼ tsp baking soda


Fruit preserve or jam of choice such as raspberry, orange, strawberry, blackberry, grape, etc.


  1. Preheat oven to 350 degrees.

  2. In a medium bowl, mix coconut sugar, almond butter, coconut oil, egg, and vanilla extract until combined.

  3. Add both flours and baking soda until combined.

  4. Place cookie dough in the refrigerator to chill for at least 30 minutes.

  5. Scoop about 1 Tbsp of dough and roll into balls. Place on a lined baking sheet about 2 inches apart.

  6. Push your thumb in the center of each dough ball and dollop with raspberry preserve. Use enough to fill the well.

  7. Place in the oven and cook for 12-15 minutes until cookies are lightly brown.

  8. Let the cookies cool for 10 minutes on the baking sheet and then transfer to a rack to cool completely. Store in an airtight container at room temperature or in the refrigerator for longer storage.


  1. Makes 12 cookies (1 Tbsp serving)

How To - Creating A Morning Routine

A great article I read recently explained that the first three hours of your day will make or break the rest of your day. This makes sense since our brain and energy levels are most vulnerable in the morning after being well rested.

When I was in college, I would use this time to do most of my studying since I was more awake and susceptible. Now that I am working and taking classes again, I take about an hour and a half getting ready/commuting to work. As soon as I get to work at 8AM, I tackle the most important tasks. By 11AM, my mind is ready for a break. From the time I am awake until 11 AM, I completely unplug from social media. This has become a vital non-negotiable since I can get VERY easily distracted.

Everyone has their unique constraints so I would encourage you to find a way to apply this in your life. Dedicating the first 90 minutes of your work day completing tasks at the top of your list will make the rest of your day easier. I like to think of the analogy “eat the frogs first”. “Frogs” are basically the things you don’t want to do, but actually need to do. This analogy along with the first three hours of your day not only improves your efficiency and time management skills but also leaves you free to do the things that you enjoy doing for the rest of your day. 


One thing I know for sure is if my morning routine before going to work is not smooth, then the tone for the rest of my day is off. To help create a morning routine for you I have laid out what my morning routine looks like plus things that I have done/have seen work for others.  

TBH, my morning routine isn’t exactly Instagram worthy with drawn-out yoga sessions and meditation breathing exercises. I do not work from home and have a long commute to work so this routine is very cut and dry. But I am showing this because most people out there follow a limited morning routine before work.


My morning routine changes seasonally so at this moment, my routine looks a little like this:

  • 6:15AM - “Rise and shine, give God the glory, glory children of the Lord!” My mother used to sing this every morning so it just sticks. This is the time where I only go on my phone to turn the alarm off (no morning technology), snuggle with Rory and Emmy and do morning stretches.

  • 6:20AM - Take the dogs out to go to the bathroom. I use this time to start drinking my liter of water (recommend getting a hydro flask so that you wake up with fresh cold water) and get my legs moving while soaking up the morning air.

  • 6:45AM - Getting ready. I am a morning shower girl so I will shower, start my skincare routine, apply makeup, fix hair and put on clothes related to that day.

  • 7:15AM - Smoothie time! I usually whip up my morning green smoothie or PB&J protein smoothie bowl and put it in a glass mason jar to bring to work. While that is blending, I start my cup of coffee and put it in my Yeti cup so that it is still hot by the time I get to the office. Lately, I have been adding almond milk creamer, MCT oil, and collagen peptides in my coffee. I get my lunch box packed which consists of a meal prepped lunch, smoothie jar, snacks like an apple and almonds, homemade kombucha, and water.

* Elevated coffee + morning green smoothie is key in keeping me full and energized for the rest of the day!

   +7:30AM - Give Rory and Emmy a little treat, xoxo’s, and head out of the door!

You might look at this morning routine and think, “this seems pretty standard”. Well, not only is this routine standard but there is a lot involved that takes place before the morning starts. Dedicated planning takes place beforehand so that I don’t feel rushed in such a short amount of time. Things like having my water bottle ready, lunch meal preps, and setting the coffee timer to maximize my time getting ready. If I neglect any of these things then I will feel rushed leaving the door and I’ll go in to work frazzled and anxious.

Starting your day off on a healthy start also plays a key role in optimizing your morning! Drinking water and getting your greens in first thing in the morning sets you up for success. There are other things that are healthy/stress-free that can inspire your morning routines. Let’s talk about things that you could look into more.

Tips for Creating A Morning Routine:

  • Set your alarm 15 minutes earlier than usual so that you have more time to practice your morning routine without rushing or use this time to pray, stretch, journal, meditate, etc.

  • Drink water! My teeth are super sensitive so I do this every other morning but lemon water is great first thing in the morning.

  • Set your intention for the day. This practice is used in meditation but if that seems overwhelming, just simply give yourself a few minutes to tune into yourself and to set an intention.

  • Schedule your morning routine the night before. This is a great practice if you are new to setting a morning routine or if you have a week or day that you know will be busy.

  • Meal prep! If you haven’t noticed from my blog, I am a huge meal-prep advocate. This helps so much in cutting time out of your morning to prepare breakfast, lunches, and snacks.

  • Stretch! It’s a great way to increase flexibility, increase blood flow to your muscles, and reduce stress and body ache. Here is a link for simple stretching movements and ROMWOD which is a great mobility program.

  • Sweat it out! If you are a morning person or who has more time in the morning then workout! Working out first thing in the morning is great to release those endorphins, boost your metabolism, and you will most likely be more focused and alert the rest of the day! Due to my schedule, I work out at night but my Saturday morning workouts are my most favorite because of these reasons!

  • Eat breakfast! When we are sleeping, our metabolic rate runs slowly and at a conservative rate, but once we are awake, our bodies need to break out of a fasting metabolic state. Eating a healthy breakfast that’s nutrient dense like whole grains, vegetables, and lean proteins will keep our metabolism healthy!

  • Take it one item at a time. As you are creating a morning routine, take things 1 at a time so that you don’t feel overwhelmed. Drinking a liter of water, dedicating 5 minutes to stretching, and meal prepping was not an overnight success for me. You have to be consistent, intentional, and forgiving but you will get it!

I hope that sharing my personal routine and providing informative research about the a.m. will help and encourage you to cultivate your own morning routine. I would love to hear about your morning routines and what you have found really helped you!


To keep you motivated and alert here is a From the Roots Morning Routine music playlist:

Paleo Banana Nut Bread

Paleo banana nut bread that is naturally sweetened with just bananas!


Banana nut bread has been a favorite of mine since childhood. Watching cartoons with my favorite blanket in hand and the smell of banana bread in the air was absolutely comforting! Well, not much has changed because I still love that scenario with the switch from cartoons to Grey’s Anatomy!


While this paleo bread is naturally sweetened, you are not missing out on anything when it comes to flavor. For this recipe, it’s best to use ripened bananas to really encapture the natural sweetness of the bananas into the bread. I only add the maple syrup in case you desire a sweeter banana bread. Coconut and almond flour is used instead of white flour as the flour combination are lower in carbs, higher in fiber and a better option for people with food allergies/paleo friendly.


The end result is a healthier moist bread that can be enjoyed for breakfast, dessert or as a snack! My favorite way to enjoy this bread is with peanut butter. Paired with a morning green smoothie, this is a very filling breakfast.


Have fun with the recipe and add chocolate chips or different types of nuts/seeds if you would like!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

Paleo banana nut bread that is naturally sweetened with just bananas!


  • 3 ripe bananas (mashed)

  • 3 large eggs (lightly whisked)

  • 1 tsp baking soda

  • 1/2 tsp baking powder

  • 1/4 cup + 2 Tbsp coconut oil (melted)

  • 1/2 tsp cinnamon

  • 2 Tbsp maple syrup (optional)

  • 1/4 tsp salt

  • 1 tsp vanilla extract

  • 1/2 cup coconut flour

  • 1/2 cup almond flour (finely ground)

  • 1/2 cup chopped walnuts


  1. Preheat oven to 350 degrees. Grease a loaf pan or line loaf pan with parchment paper.

  2. In a large bowl, combine bananas, eggs, coconut oil, maple syrup, and vanilla extract. Whisk until fully combined.

  3. In a separate bowl, combine baking soda and powder, cinnamon, salt, and flours.

  4. Slowly add the dry ingredients to the wet ingredients until fully combined. Depending on how large your bananas were, you may need to add a liquid like coconut oil if your mixture is too dry. If your mixture is too runny, slowly add more almond flour. The batter should be wet but thick. Gently fold in walnuts to the batter.

  5. Pour batter into loaf pan and bake for 45-50 minutes until cooked through and the top is brown.

  6. Cool in pan for about 10 minutes before transferring to a cool rack. Enjoy!

Dark Chocolate Chip Protein Bites

If you are looking for a classic protein ball, then look no further! These dark chocolate chip protein bites are perfect for treating a sweet tooth, perfect as a pre-workout snack, or to cure that 3pm crash!


In light of the team series and various competitions my CrossFit gym has been doing this past month, I thought it would be fitting to make protein bites. Although I am not competing, I do want to make sure that I have the energy and stamina to complete my workouts successfully. That is why I incorporate this recipe into my weekly meal prep so that I always have a quick go-to snack right before my workout every time.


It can be so easy to purchase protein bars instead because of the convenience but most protein bars are loaded with artificial sweeteners, preservatives and can be high in calories. If it’s convenience you are looking for, these protein bites are super easy to make! Added bonus: if you do swap these out for your regular protein bars but miss the flavor, these taste just like Larabars!


These dark chocolate chip protein bites are made with plant-based ingredients that are nutrient dense and worth every little calorie. They are naturally sweetened with Medjool dates which contain potassium, magnesium, vitamin B6, and calcium to name a few.


Medjool dates are great workout fuel since they are packed with slow-burning carbs (about 66 calories and 15 grams of sugar). These carbs are in a low glycemic form which means that glucose is released into the bloodstream slower which allows for steady energy during a workout.


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

If you are looking for a classic protein ball, then look no further! These dark chocolate chip protein bites are perfect for treating a sweet tooth, perfect as a pre-workout snack, or to cure that 3pm crash! 


  • 2 cups GF oats

  • 1/3 cup dark chocolate chips (vegan)

  • 1 cup (packed) or 12 medjool dates

  • 1 scoop vanilla protein powder

  • 1/4 cup almond butter

  • 2 Tbsp chia seeds

  • 1/4 cup cold water

  • Couple dashes of ground cinnamon


  1. Soak medjool dates in warm water for 10 minutes.

  2. To a food processor or high powered blender, add soaked dates, oats, protein powder, almond butter, chia seeds, cinnamon. While pulsing on low, slowly add the water until the mixture is evenly combined but not overly processed. (may need to use more water for desired consistency)

  3. Transfer mixture to a bowl and add the chocolate chips. Fold in the chocolate chips until combined.

  4. Using a cookie scoop or 1 Tbsp measuring spoon, roll into 1-inch balls.

  5. To set, place balls onto parchment paper lined baking tray and place into the fridge or freezer for 10 minutes or eat right away! Will keep for about a week in an airtight container or you can freeze them for longer term storage.


  1. Makes 22-24 protein bites

*Protein is derived from plant based vanilla protein powder

How to Create a Healthy Stress-Free Summer Picnic + Watermelon Salad

Insider guide on how to create a healthy stress-free summer picnic plus a watermelon salad recipe!


A couple of weeks ago, I hosted a summer picnic with my friends Maria, Rebecca, Kayla, and Liz before some of us separated. It was such a fun time enjoying each other's company while eating delicious food! The biggest reason why we were able to enjoy the moment before the big farewell was because it was stress-free!

Now, it seems like it can be tiresome setting a time, location, menu and actually prepping the food but I have some secrets that can make this picnic experience pretty fun and stress-free! If you are wanting to host your first summer picnic, here is what you need to know to make this as stress-free as possible:


From the decorations to the menu, keep it simple, simple, simple! The summertime is the best season to host a picnic because the flowers are blooming and the grass is green - what’s great is that you don’t even have to pay for it!


Another way to keep your decorations simple is by using things you already own. By doing a quick scan around the house, I was able to scrounge up blankets, trays, plates, forks and mason jars that had a simple color scheme that reflected summer colors. So not only are you using your environment for decorations, you are also using things you already own so a win-win on the wallet!


What’s great about the summer is that it’s hot so people typically like to eat lighter, more refreshing type foods. This will make creating the menu that much easier!


I could literally devote an entire page on food allergies from all five of us combined, but I will refrain. With that said, you will most likely have someone in your group with a food allergy/sensitivity. This may seem a little overwhelming as your creating the menu, but if you create simple dishes and give them the opportunity to serve themselves then it puts the pressure off of you.


A charcuterie board is a prime example. A charcuterie board mostly consist of a variety of meat and cheeses, with fruits and nuts. You can also cater to your board to your friend’s palettes. My board was kept pretty simple as I had to be sensitive to food allergies but even though one of my friends is allergic to nuts, I was able to separate the nuts by keeping them in their own bowl.


My classic healthy chicken salad is a great main dish that is simple and can be catered to preference. This chicken salad is always a hit in the office so I knew it would be great for the picnic! Again, there were allergies so I just simply omitted the carrots and sunflower seeds and kept the spices neutral and it was still a great main dish! If you have friends that are gluten-free, use lettuce to make chicken salad lettuce wraps.


You can totally get away with bringing water to a summer picnic- it’s actually encouraged! The summer heat may seem like you’re melting so your guests won’t notice that you didn’t bring rosé or something fancy - they will be looking for water! To take that summer drink up a notch, why not infuse them with herbs and fruit like mint, lemon, and blueberries.


Another great way to take that water up a notch is with my newest recipe, watermelon lime refreshers! You can bring them for drinks or go a simple step further and make them into popsicles. The popsicles were the best part because by the time everyone finished stuffing faces, it was time for something sweet, light and refreshing to end a perfect picnic!


What are some ways you like to create a healthy stress-free summer picnic?  Leave a comment, rate it, and don’t forget to tag your summer picnic photo to #fromtherootsblog on Instagram. We love to see your healthy and stress-free summer picnic photos!

Summery watermelon salad that is sure to be a hit at your next summer picnic! 


  • 1/2 small seedless watermelon (cubed)

  • 1/4 cup crumbled feta

  • 2 Tbsp chopped fresh mint

  • juice of 1/2 lime


Balsamic glaze


  1. Combine all ingredients the day of the picnic or as your setting up the picnic and drizzle balsamic glaze as a nice touch!

Grilled Shrimp Summer Salad

Grilled shrimp summer salad is loaded with protein, antioxidants and summer produce that will quickly become a summer meal staple!


The grill is my kitchen during the spring and summer seasons. Grilling is a straightforward process -- it’s easy and quick. Plus who wouldn’t want to be outside with sun rays and the amazing aroma of grilled food in the air?


That’s why this grilled shrimp summer salad has been playing on repeat all summer long! When my husband and I come home after our evening workout, we usually just want to eat something light yet nutrient dense to replenish our bodies, but we don’t want to be slaving away in the kitchen while we are starving! A salad is a perfect solution to this dilemma.


What’s great about salads is that they are versatile so even if you do not have all the ingredients or the produce is no longer in season, you can add whatever you like.

Aside from the grilled shrimp, this recipe has three components: pineapple salsa, blueberries, and basil vinaigrette. So, for example, if pineapples are not in season, use another fruit like peaches or oranges. Have fun with the ingredients and customize this salad to YOUR preference!


Another great thing about salads is that if you make everything in bulk then it just takes minutes to prepare a salad each night. Just put everything in containers and add/take away things to your salad depending on what mood you are in!


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!  

Grilled shrimp summer salad is loaded with protein, antioxidants and summer produce that will quickly become a summer meal staple!


Grilled Shrimp Marinade

  • 12 oz large raw shrimp (peeled and deveined)

  • 1/2 tsp cayenne

  • 1/2 tsp onion powder

  • 1/2 tsp smoked paprika

  • 1/2 tsp chili powder

  • 1/2 tsp salt

  • 1/4 tsp cumin

  • 2 dashes red pepper flakes

  • Juice and zest of 1 lemon

  • 2 Tbsp EVOO

Pineapple Salsa

  • 1 cup fresh pineapple

  • 1 jalapeno

  • 1 small bunch cilantro

  • 1 large red tomato

  • 1/2 red onion

  • Juice of 1/2 lime

  • S&P to taste

Blueberry and Basil Vinaigrette

  • 3/4 cup fresh blueberries

  • 4-8 basil leaves (depending on preference)

  • 1/2 lemon

  • 1 tsp dried minced onion

  • 1-2 tsp honey

  • 1 tsp apple cider vinegar

  • 1/4 cup EVOO

  • S&P to taste

Grilled Shrimp Marinade

  1. Combine shrimp, seasonings, lemon, and oil to a Ziploc bag-making sure the shrimp is fully covered. Refrigerate for at least 30 minutes. Meanwhile, soak 6-10 small skewers in water.

  2. From the shrimp from the fridge and thread 6-8 shrimp on each damp skewer.

  3. Very lightly brush a cast iron griddle or grill grate with oil. Heat the grill to medium. Grill the shrimp for 5-7 minutes, turning over once halfway through.

  4. Place the shrimp skewers on a plate to cool. Sprinkle additional red pepper flakes if you like!

Pineapple Salsa

  1. Finely dice all ingredients and in a bowl, combine all ingredients. Store in fridge until ready to use.

Blueberry and Basil Vinaigrette

  1. Put all ingredients in a blender or food processor and blend until smooth and creamy. Add additional oil or water if the mixture is too thick.

  2. * Due to the natural pectin found in the blueberries, this dressing will quickly begin to gel. Use immediately or blend in additional liquid to make it pourable.


  1. Prepare your salad by adding greens, alfalfa sprouts, grilled shrimp skewers, pineapple salsa, vinaigrette and your favorite toppings! Enjoy!

Sweet Potato Toast 5-Ways

How to make sweet potato toast plus five different topping combinations.


I might be a little late on the sweet potato toast (SPT) train but I am so glad I got on! Here is a From the Roots spin on this trendy recipe that is circulating the web.

Sweet potato toast is a great bread substitute to get in the added nutrition of vitamin A and fiber. It’s also nice for people who are gluten intolerant, tired of eating regular toast or wanting a little more fiber in their diet. The sweet potato slices cook evenly in the toaster and can hold up toppings really well. The subtle sweetness in the sweet potato compliments most flavor combinations - like the ones that are featured here!

Most people cook the sweet potato by simply cutting both ends off and slicing lengthwise about ¼ inch thick. You can cook them in the toaster by setting the toaster on high and then flip them twice. You can also set your oven to 350 degrees and bake 15-20 minutes per side until the sweet potato is tender and cooked through.

Now that your sweet potato is cooked to perfection - let’s get to the fun part - the toppings!


The Parfait Sweet Potato Toast

  • Almond milk yogurt (or yogurt of choice)

  • Raspberries

  • Granola

  • Honey


The Classic Sweet Potato Toast

  • Avocado

  • Fried egg

  • Red pepper flakes + Pink Himalayan salt

  • Everything but the bagel seasoning (Trader Joe's)


The Ultimate PB&J Sweet Potato Toast

  • Almond butter

  • Bananas

  • Strawberries

  • Cacao Nibs

  • Honey


The Lox Sweet Potato Toast

  • Dairy-free cream cheese (or cream cheese of choice)

  • Smoked salmon

  • Capers

  • Fresh Dill

  • Red onion

  • Lemon


The Honey Goat Sweet Potato Toast

  • Goat cheese

  • Pear

  • Walnuts

  • Honey

I love them all but if I had to choose a favorite, it would definitely be the Lox. I’m a sucker for anything salty and smoked so this one gets my heart every time!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!  

Morning Green Smoothie

This morning green smoothie recipe is full of simple, delicious and nutritious ingredients that will keep you energized and ready for the day!


Everybody needs to have a go-to green smoothie recipe in their repertoire. This recipe I’m about to share with you has been my ol’ faithful since college. When I don’t know what to make in the morning, or if I’m in a rush, all I have to do is pop a few simple ingredients from my freezer into a blender, and voila! I am good to go.


I’ve seen some people look at green smoothies, their nose wrinkled in disgust, saying things like “that’s going to taste like dirt!” Well, surprise! That is quite the contrary with this green smoothie recipe! This smoothie tastes like a creamy vanilla almond milkshake!


One of the major reasons why I still use this recipe is that I can get most of my picky friends to drink it, especially those who do not care for veggies. The veggies in this smoothie are hidden by the addition of fruit and almond butter… Even I forget that it’s healthily packed with veggies!

There are many great health benefits to this five-ingredient green smoothie that will keep you energized and ready for the day! Fruits are a good source of energy, but eaten alone will only provide short bursts of energy. If you add a higher content of veggies, green smoothies have a balanced sugar content. This smoothie is also very filling as it contains high amounts of water and fiber. As a result, if you are trying to lose weight, green smoothies will help fight hunger and cravings while helping the pounds melt off easier!


The base for this recipe consists of a bosc pear, banana, spinach, almond butter and almond milk. I usually start my smoothie out with these main ingredients but if I want to step up my nutrition game, then I will add 1 scoop of superfood green powder, 1 scoop protein powder, and top with hemp seeds.  You could also sub some ingredients depending on what you have on hand. For example, if I am out of pears then I will use 1 cup frozen berry medley or if I am out of spinach then I will use kale or mixed greens.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

This green smoothie recipe is full of simple, delicious and nutritious ingredients that will keep you energized and ready for the day! 


  • 1/2 bosc pear

  • 1/2 frozen ripe banana

  • 1 large handful fresh spinach

  • 1 Tbsp almond butter

  • 1 cup almond milk


  1. Combine all ingredients in a blender and blend until smooth!


  1. If you would like this smoothie to be colder, add 1 cup ice to the mixture and blend until smooth.

  2. Add superfood and protein powder to take your green smoothie to the next level!

  3. For easy preparation, combine the pear, banana, spinach and almond butter to freezer Ziploc bags and store in the freezer until ready to use. Just throw the bag into the blender, add milk and blend for a quick morning breakfast smoothie!

Chili Lime Mango Smoothie

Anti-inflammatory and detoxifying chili lime mango smoothie! Sweet, tangy, and subtly spiced. Perfect for Cinco de Mayo!


One thing you must know about me, I love spicy food! There is just something about adding a dash of sriracha or hot sauce to a meal that takes it to the next level!

This recipe was inspired by an Instagram post I made a while back with my favorite afternoon snack combo, mango, and chili lime seasoning. This seasoning mix brings out the flavors of the mango while adding the perfect amount of heat to it.


For this smoothie, in lieu of the premade seasoning mix that contains a fair amount of sodium, I have used chili pepper flakes and fresh lime instead. Chili peppers contain capsaicin which has proven to be an aid to weight loss, helpful in treating cancer and relieves pain.

Chili peppers pair great with fresh ginger root to detox the body. This power couple detoxes the body which eliminates any excessive toxins that are present in the bloodstream, liver, and other excretory organs. This power couple also provides a concoction that has anti-inflammatory and antioxidant properties to support the cleansing and protection of your body’s main system.


Since ginger, chili peppers, and lime can provide an intense flavor, mangoes, as well as coconut milk and bananas, balance the flavors out. At the end of it all, the harmony of the flavors-- it’s purely delicious!

In honor of #cincodemayo, you could easily make this smoothie recipe into margaritas by adding tequila! Don’t forget to rim your glasses with lime and the chili lime seasoning!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

Anti-inflammatory and detoxifying chili lime mango smoothie! Sweet, tangy, and subtly spiced. Perfect for Cinco de Mayo! 


  • 1 whole mango (or 1 1/2 cup frozen mango chunks)

  • 1/2 lime

  • 1 cup coconut milk

  • 1-2 tsp fresh ginger

  • Half frozen ripe banana

  • few shakes of chili pepper flakes


  1. Blend until smooth!Optional: Add a dash of chili-lime seasoning and lime wedge for garnish

Slow Cooker Verde Carne Asada Tostadas

Verde carne asada tostadas that are slow cooked and served on a crisp cassava and coconut grain free tortilla! 


In honor of my husband’s favorite, I am sharing the recipe for my slow cooker carne asada tostadas with salsa verde. I have even used his favorite for this recipe -- steak! You can, of course, use whatever protein you desire, but the key ingredients are my homemade salsa verde, onions, garlic, and beef stock. This recipe is super versatile, easy, and delicious.I love this recipe because I get to use my slow cooker, so not only are you getting the juicy and tender meat you are saving time! Sundays are typically designated as my meal prep day so I will start a batch first thing in the morning. By the time dinner comes around, my husband and I will have dinner ready for that night and for the rest of the week!


Tostadas are a super fun way to enjoy carne asada. Who doesn’t like a good crispy fried or baked tortilla?! For this recipe, I love using Siete foods cassava and coconut flour tortillas. I pan fry them with a couple tablespoons of coconut oil. There is just something about these tortillas that just take the recipe to the next level!


Have fun with adding your favorite toppings! I like to keep it simple with cilantro, sliced radishes, avocado salsa verde, and a squeeze of lime.


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Verde carne asada tostadas that are slow cooked and served on a crisp cassava and coconut grain free tortilla! 


  • 2 lbs grass fed beef steak

  • 2 cups salsa verde

  • 1 medium white onion (sliced)

  • 5 cloves garlic (mashed)

  • 1 cup organic grass fed beef broth low-sodium


Fresh cilantro, lime wedges, sliced radishes and avocado salsa verde

Optional toppings

Cotija cheese, refried beans, sliced avocado, diced red onions, and sliced jalapenos


  1. Season beef steak with a generous amount of salt and pepper.

  2. Heat a skillet over medium-high heat with 1 tbsp coconut oil. Once the pan is hot, add the steak to the pan. Sear the steak for a few minutes on each side. You just want a nice sear; not actually cooking the steak.

  3. Turn your crockpot on high and add the seared steak, salsa verde, onions, garlic and beef broth until beef is fully submerged.

  4. Cook on high for 5-6 hour or until beef steak is falling apart.

  5. While the mixture is cooking, use this time to prep the toppings you will be using for the tostadas.

  6. Turn the crockpot off and wait for the meat to cool.

  7. As the beef mixture is cooling, in a frying pan, heat 1 tbsp coconut oil on medium-high heat. Once the pan is hot, drop one tortilla in until it starts to brown, flip and brown, cooks in about 1-2 minutes. Continue until all tortillas have been fried. Let rest on a paper towel to absorb excess oil and sprinkle with salt.

  8. Layer the tostadas with the verde carne asada, chopped cilantro, radishes, then drizzle with avocado salsa verde and squeeze of one lime wedge.

  9. Layer with additional ingredients, serve and enjoy!


  1. Salsa verde and avocado salsa verde recipe 

Turkey Meatballs

Healthy baked turkey meatballs that will just melt in your mouth! 


Turkey meatballs are one of the easiest recipes ever! I usually end up making these when I meal prep at least a few times a month… This recipe will make about a dozen meatballs, but I usually double the recipe if I decide to meal prep. I’ll make one big ol’ batch of meatballs and I am set!


You’ll see that I often choose to use ground turkey instead of beef. I prefer using ground turkey because it’s inexpensive, lean, and can be easily influenced flavor-wise based on the number of spices and herbs you put into it.


Since ground turkey is naturally mild in flavor, spices and herbs are key to making a juicy and tender meatball. For this recipe, everyday spices and herbs like parsley, coriander, and ground mustard are incorporated to create a classic meatball that can be used in all kinds of recipes, whether it’s for your basic spaghetti and meatballs, or as an appetizer for a large party. I choose to bake the meatballs rather than pan fry to make them a healthier option. I also find that baking them saves me time because I don’t have to keep a close watch, endlessly worrying if I’m burning them!


If you are wanting to make these turkey meatballs for your meal prep, consider adding them to 100% whole wheat pasta, bean-based pasta, or zoodles! Simply spiralize zucchini to create noodles, add your meatballs, and top it all off with some organic no-sugar-added pasta sauce and cooked mushrooms. Before I seal my meal prep containers, I like to sprinkle some nutritional yeast on top to provide a cheesy flavor component!


Tips for making your meatballs super moist:

  • Make sure each meatball are equal in size to ensure they cook evenly.

  • Fresh herbs are best! Using dry parsley will not provide the same amount of flavor compared to fresh parsley; trust me, it’s a game changer!

  • Don’t overmix! Since ground turkey is a leaner meat, overmixing your ingredients can make the meatballs tough. I prefer using my hands to mix the ingredients.

Want to make these turkey meatballs ahead of time for an event? Freeze them! To freeze the turkey meatballs, follow the recipe as normal and then let them cool. Once cooled, add meatballs to a freezer Ziploc bag and store them in the freezer for up to one month. You can thaw them by moving them to the refrigerator. You could reheat the meatballs by microwave, but I prefer using the oven by setting it to 375 degrees and baking the meatballs for about 15 to 20 minutes.


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Healthy baked turkey meatballs that will just melt in your mouth! 


  • 1 lb ground turkey

  • 2 eggs

  • 1/2 cup gluten free breadcrumbs (I use the Schar brand)

  • Small handful fresh curly leaf parsley (finely chopped)

  • Half small red onion

  • Squeeze ½ lemon

  • 4 cloves garlic (finely minced)

  • 1 Tbsp coconut oil

  • 1 tsp smoked paprika

  • 1 tsp ground pepper

  • 1 tsp coriander

  • 1 tsp ground mustard

  • 1 tsp salt


  1. Preheat oven to 375 degrees.

  2. Place coconut oil in a skillet over medium-high heat. Cook garlic and onions until aromatic and the onions are translucent.

  3. Place all the ingredients into a large bowl along with the cooked onions and garlic.

  4. Using your hands, mix ingredients until fully incorporated but remember to not overmix.

  5. Form meatball mixture into golf-sized balls. You can use a cookie scooper to help you measure out the mixture.

  6. Line a baking sheet with parchment paper and place meatballs on top.

  7. Bake for 25-30 minutes and then flip them for an additional 10 minutes or until fully cooked, reaching an internal temperature of 165 degrees.


  1. This recipe makes about 12-16 meatballs. Consider doubling the recipe if you are meal prepping!

  2. Spiralizer

  3. Glass containers for meal prep

Salsa Verde

Easy to make salsa verde with avocado salsa verde option. Just roast tomatillos and jalapenos and blend with a few ingredients to make the perfect salsa verde. 


Out of any salsa variations, salsa verde is my absolute favorite! There is just something about the winning combination of the tanginess from the tomatillos to the fresh hints of lime and cilantro that really butters my biscuits! Unfortunately, most restaurants and grocery stores do not provide a cleaner version of salsa verde -- they’re usually filled with high amounts of sodium and preservatives. That is why I created this guilt-free salsa verde so I can continue eating as much salsa as my heart desires!

This is a recipe that relies heavily on fresh produce, and, especially, in this case, fresh tomatillos.  For tomatillos, it can be hard sometimes to distinguish the good from the bad because a tomatillo is wrapped in a papery husk. When you are choosing, look for small, firm tomatillos with tight-fitting husks.


Inside that papery husk is a bright green fruit with a fresh, almost citrusy flavor! The tartness can be a little overwhelming, so for this recipe, it is best to roast them. Roasting the tomatillos will bring a smoky and sweet flavor to the salsa, pairing perfectly with the garlic and cilantro.


Salsa verde obviously goes well with chips, but you can definitely (and should!) get creative with adding salsa to other food! Verde salsa goes well with anything classic red salsa would go with, so think morning eggs, burritos, or my sweet potato hash breakfast skillet recipe.


Here’s another suggestion - you can make this salsa verde creamy using avocados. Sometimes when I meal prep, I’ll make both versions of the salsa because I like having options! Simply add one avocado to the blender, which will give the salsa a wonderful richness in addition to the creamy texture. Check out the recipe below!


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Easy to make salsa verde with avocado salsa verde option. Just roast tomatillos and jalapenos and blend with a few ingredients to make the perfect salsa verde. 


  • 12 medium tomatillos (husked, cleaned and dried)

  • 1 fresh jalapeno

  • 1/2 small white onion

  • 1/4 cup fresh cilantro

  • 2 garlic cloves

  • 1/2 lime squeezed

  • 1/2 tsp salt

  • S&P for taste


  1. Place tomatillos and jalapeno onto a parchment paper lined sheet pan. Turn the oven on Broil - low. Broil on one side for 4-6 minute and 4-6 minutes on the other side until you see splotchy black spots. (Keep an eye on them!)

  2. Let them cool and add to a processor along with the onion, cilantro, garlic, lime, and salt. (If you are wanting less spicy salsa, take the seeds out of the jalapeno first).

  3. Blend until smooth but slightly chunky consistency.

  4. Season to taste with additional S&P and/or lime juice.

  5. Avocado verde salsa - In the processor, add 1 ripe avocado and blend until desired consistency.


  1. The salsa may appear thin but will thicken after it has been chilled in the refrigerator. Tomatillos contain pectin which is a natural thickening agent.

  2. Store in the fridge for up to a week. If you are making this recipe with avocados, store in the fridge for up to three days.

  3. Both the verde salsa and avocado salsa freezes beautifully. Just add your cooled salsa batch to a freezer bag and freeze for up to one month. When you are ready to use the salsa, thaw in the refrigerator until ready to use!

  4. Recipe adapted from Cookie and Kate

Strawberry Fields Salad

This spring salad was featured in Bliss Women Magazine. Their mission is to make women's health and well-being a priority. Check out their website to learn more!

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Spring is finally here!

The birds are chirping, the flowers are blooming, and the sunshine lasts longer. I always look forward to the weather becoming warmer and our frozen world coming back to life.  The spring is a gentle reminder that seasons do not last forever and that eventually, flowers will begin to bloom again. How can this reawakening of a flower relate to our story as women? Are you currently stuck in a career that does not allow for growth? Do you want to get your health back on track but don’t know where to start?  Just like a flower emerging from its winter slumber, so can we as women come into a new season of life. It might take some hard work and sacrifice, but with time you will begin to see the fruition of your efforts and fulfillment of your goals.


Not only do flowers bloom but so does spring produce! In-season produce reaps the most nutritional value so look for these fruits and veggies at your local farmer’s market or produce aisle:








Fava beans



Citrus Fruits

Fresh herbs

What better way to incorporate these ingredients than to make a spring salad! Salads are a super-convenient way to get in a couple of servings of vegetables and/or fruit into your diet. Salads can also be fun, colorful and full of great texture.

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For this healthy recipe, I have created a vegetarian style salad with most of these spring ingredients that contain healthy fats, protein and complex carbohydrates that will keep you satisfied.

This winning strawberry fields salad is complex in flavor, yet super simple to make. It provides just the right amount of sweetness from the strawberries and honey balsamic vinaigrette, nuttiness from the pecans, creaminess from the avocado and goat cheese, tartness from the green apples, and spiciness from the arugula and radishes.  The honey balsamic vinaigrette pairs beautifully with the contrasting flavors and textures of the salad.

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If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

This strawberry fields salad will become your new go-to salad for the spring! Made with fresh spring produce and a bright honey balsamic vinaigrette. A vegetarian and gluten-free option! 


  • 1 cup pecan halves

  • 1 Tbsp coconut sugar

  • 1 tsp coconut oil

  • 1 cup strawberries (sliced)

  • 1 large handful fresh mixed greens

  • 1 small handful fresh arugula

  • 2 Tbsp goat cheese (crumbled)

  • 1 Tbsp fresh mint leaves

  • 1/2 cup carrots (shredded)

  • 1/2 granny smith apple (sliced)

  • 1/4 cup radishes (sliced)

  • 1/2 cup fresh snow peas

  • 1/2 avocado (sliced

Honey Balsamic Vinaigrette

  • 1/2 lemon with zest

  • 2 Tbsp balsamic vineger

  • 1 Tbsp EVOO

  • 1 Tbsp honey

  • 1/4 tsp dijon mustard

  • salt and pepper to season


  1. Preheat oven to 300 degrees.

  2. Mix coconut oil and sugar together and add pecans. Toss until thoroughly coated. Place pecans in a single layer on a baking sheet with parchment paper.

  3. Cook for 5-10 minutes on one side and then flip them and cook for an additional 5-10 minutes.

  4. While the pecans are roasting, whisk together the vinaigrette ingredients until corporated. Give it a test taste. If you like it sweeter, add a touch more honey. If you like more vinegar, add a touch more balsamic.

  5. Toss dressing with the salad and top with avocado and coconut sugar roasted pecans.

Classic Healthy Chicken Salad

My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 


Make your busy life manageable with this quick and healthy classic chicken salad that is sure to fill you up and save you time and money!When I worked at a spa in West Georgia, I would grab lunch at Chicken Salad Chick and get their amazing chicken salad that was quick and super refreshing. Sometimes, I would indulge and get the not-so-healthy chicken salad options. Nonetheless, everything was amazing and I miss it dearly! Now that I live in Kentucky where unfortunately Chicken Salad Chicken does not exist, I make my own chicken salad at home, saving time and money. With this recipe, all is good in the world!


My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down!There are many ways to prepare chicken salad, but for this recipe, I have found that red onions, carrots, granny smith apples, sunflower seeds, and grapes are the perfect classic combination. As far as seasonings go, I keep it simple but use fresh herbs like dill and smoked paprika which I believe separates my classic chicken salad from the rest!

You can use whatever creamy component you prefer depending on your allergies/preferences. I have tested this recipe with avocados, vegan mayonnaise, and greek yogurt, so you are good on all fronts if you would like to change things up. Additionally, you can either shred the chicken or dice them. I prefer dicing as it saves a little bit of time and I appreciate the texture. Now, onto the recipe!

This recipe makes 4-6 servings and is a good choice if you want to meal prep it for the week. I like to use chicken salad for sandwiches, pairing it with tomato slices, mixed greens, alfalfa sprouts, and pickles on 100% whole grain bread.  You can also add it to a salad or even have it as a snack with crackers!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!


My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 


  • 1 lb boneless skinless chicken breast

  • 1 Tbsp coconut oil

  • 1 Tbsp poultry and citrus seasoning

  • 1/2 lemon with zest

  • 1/2 small red onion (diced)

  • 1/2 granny smith apple (diced)

  • 1 cup fresh dill (chopped) (less or more depending on preference)

  • 2 carrots (shredded)

  • 1/4 cup raw sunflower seeds

  • 1/2 cup grapes (halved)

  • 1 tsp smoked paprika

  • 1 tsp garlic powder

  • 1/2 cup vegan mayonnaise (I use Primal Kitchen or Just Mayo) (or use greek yogurt or ripe avocado)


Micro greens, pickles, alfalfa sprouts, mixed greens, slices of tomato


  1. Heat 1 Tbsp coconut oil in a skillet over medium-high heat. Prep chicken by seasoning with poultry and citrus seasoning and s&p.

  2. Grill chicken on both sides for about 3-5 minutes or until brown and completely cooked through. Remove chicken from skillet; let chicken rest and cool.

  3. Add the remainder of the ingredients to a large bowl.

  4. Dice chicken after it has cooled (or shred with two forks if you prefer!)

  5. Add chicken to large bowl with the rest of the ingredients and mix until fully combined.

  6. Store in an airtight container and keep in the fridge for up to one week.


  1. If you are using avocados in place of mayonnaise, the fridge life will be shorter as avocados brown in the fridge.

  2. You can cut down the time to make this salad even faster by using rotisserie chicken instead of grilling chicken as well as purchase pre-shredded carrots instead of shredding by hand.

  3. I have recently noticed that Walmart does not carry the organic poultry and citrus seasoning anymore so I have used this brand instead.

Avocado Deviled Eggs

Made with avocado instead of mayonnaise, these healthy avocado deviled eggs are just as creamy and delicious without the guilt.


They’re perfect for Easter or for an upgraded snack. Sprinkle with chives or dill and smoked paprika for garnish!


Growing up as a child, my mother would make deviled eggs for every occasion; Christmas, Easter, you name it! But since I live in a different state from her, it looks like it's up to me to continue the tradition in my home! This recipe will be similar to my mother’s recipe but tweaked so it’s healthier for you.


Eggs can get a bad reputation with the fat content but eggs actually contain healthy fats that are essential to overall health. Eggs are also a great source of protein as one whole egg contains six grams of protein. They are great from a culinary standpoint to help emulsify sauces or dressings and important in baking to add structure, leavening, and to enhance flavor.  


Speaking of healthy fats, a great whole food alternative to mayonnaise is using avocado instead! An avocado provides just a quarter of the calories mayo does along with healthy fats, fiber, and important vitamins like folate and Vitamin C.


Since I absolutely love deviled eggs, I thought I would kick up the game a little bit. You can completely omit this part (why would you!?) but these eggs are beet-dyed! Dying the eggs are merely for presentation. The beet dying process does not affect flavor at all! If you would like to give your eggs this pretty color, check out the Created by Diane blog post on beet dying. I followed her foolproof method but used the juice from my Refrigerator Pickled Beets recipe instead, to cut out some steps.


Enjoy these not so devilish eggs as a quick protein snack or as an appetizer to share this Easter holiday, picnic or barbecue.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!


Made with avocado instead of mayonnaise, these healthy avocado deviled eggs are just as creamy and delicious without the guilt.


  • 1 dozen, 12 fresh eggs

  • 1 large ripe avocado

  • 2 Tbsp minced sweet pickles (bread and butter pickles or gherkins)

  • 2 Tbsp dijon mustard

  • 1/2 tsp celery salt

  • 1/4 tsp garlic powder


smoked paprika, chives or fresh dill


  1. To hard boil the eggs: Place 12 eggs in a large saucepan with cold water until eggs are fully covered. Set the oven on medium heat and let the water boil gradually (this prevents the eggs from cracking if set on high). Once boiling, cover with a lid and sit on the back burner for about 11-13 min (depending on the size of your egg). When the eggs are cooked, immediately transfer eggs to an ice cold water bath to stop the cooking process. Gently crack shells to remove the egg.

  2. To beet dye eggs: Place de-shelled eggs in a large ziploc bag and place bag in a bowl to keep the ziploc bag upright. Pour beet juice from (pickled beets recipe) and dilute with water until all eggs are covered. (or use beet mixture from (Created by Diane). Place in fridge for at least 1 hour. Rinse the beet juice off the eggs using a strainer and pat dry

  3. Slice eggs in half and remove eggs yolks saving 4 egg yolks (8 halves) and add to a bowl. Discard or keep remaining yolks for another dish.

  4. For this filling: add avocado, pickles, dijon mustard and seasonings to the bowl with yolks and mash until fully incorporated. Adjust seasonings to taste. It is best to use the back of a fork for easy mashing.

  5. To serve: place filling in a ziploc bag and cut one corner to squeeze the filling into the hollowed part of the egg. Sprinkle with smoked paprika and top with chopped fresh chives or dill.

  6. Store in an airtight container for up to 1 week and enjoy!


  1. The egg and avocado mixture should fill exactly 24 halved eggs but just in case you might have used a small avocado, add more egg yolk to the mixture to ensure you have enough filling for 24 halved eggs. 

Carrot Cake Pancakes with Cinnamon Cashew Cream Cheese

A healthy take on the classic carrot cake, made into pancakes that are sure to please everyone! I pair it with an irresistible cinnamon cashew cream cheese that you can’t help but lick right out of the bowl! Best of all, these pancakes are oil-free, gluten-free, and entirely vegan.


Carrot cake has got to be in my top 5 favorite cakes.

From the spices of cinnamon and nutmeg to the textures of walnuts and carrots, there is nothing that will stand in the way of me and carrot cake.



That is why I have decided to try and incorporate carrot cake into my life in an innovative and healthy way. Now that I’m getting older, I am more aware of how many sticks of butter it takes to achieve the perfect taste of carrot cake. After experimenting, I have found a way to not only indulge my desires completely guilt-free but to also do it for breakfast.


You’ll need a few key ingredients for that classic carrot cake taste, such as carrots, of course! I prefer starting with fresh carrots so I can medium grate them to get more of a crunchy texture, but if you prefer to have a well-blended batter then you can finely grate your carrots or put them in a processor. Be sure to pat your grated carrots with paper towels or a kitchen towel to absorb excess liquid so it doesn’t make your batter too liquidy.


Another key ingredient is the spices. Now, you can go about this either two ways: You can mix a ratio of cinnamon, ginger, and nutmeg, or you can simply use a pumpkin pie spice mix. Both seem equal in flavor, I just had leftover pumpkin pie spice from the fall days and I basically use it in all my pancake batters!


Prepping for the pancake batter is a breeze. Just add your dry ingredients to your wet ingredients and then use a spatula to fold in the walnuts and grated carrots. It is important that you let your batter rest for at least 10 minutes so that the starch molecules in the flour can absorb the liquid in the batter. This causes them to swell and gives the batter a thicker, more viscous consistency. This allows time for the air bubbles to slowly work their way out.


Now, onto my favorite part… The cinnamon cashew cream cheese! It really takes the cake in this recipe (no pun intended)! The cashew cream cheese tastes almost like confectioners sugar to me. It has the perfect amount of sweetness thanks to the pure maple syrup. It’s so addicting that I will literally make an extra batch of this and sneak it in the fridge to take a spoonful (or three) out of the jar when I need to satisfy my sweet tooth!

*Updated - You can make this recipe into waffles! (notes below)


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Vegan, gluten free and oil free take on a classic carrot cake pancake that is sure to please everyone! Paired with an irresistible cinnamon cashew cream cheese that you can’t help but lick right out of the bowl!  


Carrot Cake Pancakes

  • 1/2 cup chopped raw walnuts

  • 1 cup (loosely packed) shredded carrots ((2 medium carrots))

  • 1 cup non dairy milk ((I used unsweetened almond milk))

  • 1 tsp baking powder

  • 1/2 tsp baking soda

  • 2 tsp pumpkin pie spice mix or (2 tsp cinnamon, 1/2 tsp ginger and 1/4 tsp ground nutmeg)

  • 1/4 cup applesauce unsweetened

  • 1 tsp vanilla extract

  • 1/2 cup almond flour (not almond meal)

  • 1 cup GF baking flour

  • 1 Tbsp sweetener of choice (I used pure maple syrup)

  • Dash of salt

Cinnamon Cashew Cream Cheese

  • 3/4 cup raw cashews drained (soaked overnight with warm water)

  • 1 1/2 Tbsp pure maple syrup

  • 1/4 cup non dairy milk (I used unsweetened almond milk)

  • squeeze of small lemon wedge

  • 1/2 tsp cinnamon


  1. To prepare the batter, in a medium bowl, add both flours, baking powder, baking soda, spices, and a dash of salt. In a separate bowl, add applesauce, milk, vanilla, and sweetener and mix until combined. Add your dry ingredients to your liquid ingredients and mix until combined.

  2. Gently fold in the walnuts and carrots and let the batter sit for at least 10 minutes.

  3. Lightly coat your skillet with vegan butter or coconut oil over medium heat. When the skillet is hot, add about ¼ cup of the pancake mixture to the pan. Cook for 2-3 min or until the bottom of the pancake is brown and bubbles have formed on the outside. Flip and cook for 2-3 min or until brown and fully cooked through.

  4. While pancakes are cooking, add cashews, maple syrup, milk, lemon and cinnamon to a processor and pulse on high for about 4 minutes or until mixture is smooth and creamy in texture. Add additional maple syrup for a sweeter taste.

  5. Layer pancakes with cream cheese and top with walnuts and maple syrup!

  • Make sure to grease your skillet in between batches as well as to keep a consistent strain of heat. If you let your skillet get too hot, then the pancakes will be crispy and brown on the outside but mushy and raw on the inside.

  • Since the pancakes are vegan, an egg is not present, so let your batter rest is key to get that perfect fluffy texture.

  • If you are short on time, you can actually boil the cashews! Just cover cashews with water in a small saucepan and boil over medium-high heat. As soon as the water boils, turn the oven off and let the cashews sit in the saucepan covered for 1 hour.


  1. Ingredients trusted brands: GF Baking Flour, Almond Flour, and Pumpkin Pie Spice

  2. Can be easily made into waffles! If eggs are not an issue, I would recommend substituting applesauce for 1 egg and omitting almond flour.

Sweet Potato Hash Breakfast Skillet

This breakfast skillet with andouille sausage and eggs is a filling, savory, healthy meal for any time of day!


Breakfast skillets are my go-to when I’m looking for an easy, early morning meal (or for any time of the day -- I’m a fan of breakfast for dinner!). In this recipe, I use a sweet potato hash that creates a flexible foundation for a breakfast skillet that you can customize to your liking. Whether you need to plan an unexpected breakfast brunch, or just want an easy no-fuss meal, this recipe caters to you! Ingredients in this recipe can easily be changed out with your favorite veggies. Sometimes, I’ll resort to this recipe when I want to clear out my fridge and use leftover ingredients. So, let’s get to cooking!

My sweet potato hash breakfast skillet recipe only takes 30 minutes to make and requires just one skillet with any produce, protein, and eggs you have left in the fridge. At the end of the week, I typically have about a small bunch of fresh spinach left in the bag, ½ of an onion in a sandwich bag lodged in the back of the fridge, as well as stocked grated sweet potato in the freezer.


I start out by cooking the onions and garlic in the skillet to provide a base flavor for the skillet to build upon before adding peppers and protein. In this case, I used green and red peppers and andouille sausage. Once the peppers and sausage have been cooked, I remove them from the skillet so that I can cook the sweet potatoes next. I season the sweet potatoes to perfection then add the cooked ingredients back on top. This is when I add a handful of spinach and mix everything together. Create cute little nest pockets for how many eggs you would like and then pop the skillet in the oven for the final bake.


Serve up one egg per person along with a healthy helping of the sweet potato mixture. Since this recipe is flexible, you can garnish it however you want. For example, sometimes I want a more “Southwestern” flavor with a kick. In that case, I would top the skillet with cilantro, avocado slices, cotija cheese, salsa, and hot sauce! Remember, this skillet recipe caters to your needs! ;)

You can also serve this up with a side of toast or on a bed of mixed greens to make sure you get all of the delicious egg yolk!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!


This breakfast skillet with andouille sausage and eggs is a filling, savory, healthy meal for any time of day!


  • 4-6 fresh eggs

  • 1 large sweet potato (peeled and chopped into small cubes or grated)

  • 1 green pepper chopped

  • 1 red pepper chopped

  • 1/2 cup onion diced

  • 2 cloves garlic minced

  • 1 cup packed fresh baby spinach

  • 8 oz andouille chicken sausage (Applegate)

  • 1 Tbsp coconut oil, plus more for cooking

  • 1/2 tsp smoked paprika

  • 1/2 tsp cumin

  • 1/4 tsp salt

  • 1/4 tsp black pepper

  • 1 small handful parsley (garnish)


  1. Preheat oven to 400 degrees.

  2. Add 1 Tbsp coconut oil to a cast iron skillet over medium-high heat. Once hot, add onions and let cook for 2-3 min until softened.

  3. Add peppers and garlic and cook for 3-5 min until softened.

  4. Set veggies to the side and cook sausage or protein until 5-7 min or until brown and crispy. (If using raw meat, cook until brown and cooked through).

  5. Set protein aside and drizzle more oil in the skillet if necessary. Add sweet potatoes and spices and toss until combined. Cook until the potatoes are soft and crispy on the outside, about 5-10 min.

  6. Add cooked veggies and protein back in the skillet along with spinach and cook until spinach has wilted.

  7. Create a well in the hash mixture for 4-6 eggs.

  8. Crack an egg into each well and bake in the oven, just until eggs are set. Check for doneness after 5 min.

  9. Garnish with parsley and top with your favorite toppings like avocado, hot sauce, salsa, or goat cheese.

Kale and Pesto Cauliflower Rice

Cauliflower rice is cooked with kale and pesto for a low carb, gluten-free, easy and healthy dish! 


Cauliflower rice has become the new “it” vegetable. Not a day goes by where I don’t see a new cauliflower rice recipe being passed around by all the low-carb, veggie lovers. Even though it may seem like a trend, I am not so sure it will fade away anytime soon. I believe cauliflower rice is here to stay and I am perfectly okay with that! It has become a staple for my dinners as it lowers my carb intake. I also use cauliflower rice when I batch cook since it is so easy to prepare!


So, what’s with the hype for this smelly vegetable? Here are some quick facts about cauliflower:

Despite knowing how healthy it is to eat cauliflower, the taste sometimes discourages me from eating it. There is just something about the taste of plain cauliflower that my taste buds do not agree with which is why I have created this recipe in such a way that adds zest and boosts the nutritional value. The wonderful thing about cauliflower is that it’s a vegetable that will take on whatever flavor you add. In this cauliflower rice recipe, I have combined it with my quick and easy 5 ingredient pesto sauce. Kale is used to amp up the veggie and fiber intake, and finally, I add lemon to complement the pesto sauce and bring out the savory taste of kale.

You can use cauliflower rice to substitute your typical heavy carb sides. Here, I have made kale and pesto cauliflower rice for dinner along with grilled chicken, roasted cherry tomatoes, and steamed broccoli.


Cauliflower rice is so easy and quick to make that I often prepare it when I batch cook on Sundays!


If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

Cauliflower rice is cooked with kale and pesto for a low carb, gluten-free, easy and healthy dish! 


  • 1 cauliflower head ((or 16 oz bag frozen cauliflower rice))

  • 1 large bunch fresh kale ((stem out))

  • 1-3 Tbsp pesto (less or more depending on preference)

  • 1 tsp coconut oil

  • 1/2 lemon


  1. Begin by bringing about ¼ inch of water to a boil in a large frying pan.

  2. Add ½ tsp fine sea salt and cauliflower florets* (or frozen cauliflower rice)

  3. Cover and steam for about 3-8 minutes until desired tenderness

  4. Drain the cauliflower rice and add back to the frying pan with 1 tsp of coconut oil on medium-high heat. Cook for about 5 minutes.

  5. Add kale, pesto sauce, and S&P. Stir and cook for about 5-10 minutes until rice is crispy, kale has wilted and rice is fully coated with pesto sauce.

  6. Take off heat and garnish with freshly squeezed lemon.


*If using fresh cauliflower, cut into florets and then briefly pulse in the food processor until they are the size of grains of rice.

  1. This recipe will make four servings. With that in mind, if you would like to use this in meal prep, divide up your protein, roasted cherry tomatoes with avocado oil and basil, and steamed broccoli. 

Pink Starburst Smoothie

February Motto:


Does anyone else think it would be great if you could just take all of the pink starbursts and drink them? No? Just me? Well…

This. Smoothie. Literally. Tastes. Like. A. Pink. Starburst!


I am not kidding -- it’s pretty amazing! As a health and wellness blog, do you really think I would blend an entire bag of pink starbursts and tell you to drink it?!


Haha, hard no…

But once you see the ingredients, you will notice that you may already have these things on hand! With the month of February, this smoothie couldn’t have come at a perfect time, just look at that gorgeous pink color!


The ingredients provide not only a beautiful pink color for Valentine’s Day; it also provides high levels of vitamin C that will boost your immune system and keep the common cold at bay. While we are on the topic, here are some facts about vitamin C:

  • Vitamin C is a powerful antioxidant that captures free radicals and neutralizes them.

  • Apples, berries, broccoli, red bell peppers, and citrus fruits contain a high level of vitamin C.

  • Vitamin C helps to absorb iron.

  • It also helps to prevent damage to our bodies from pollutants and toxicities.

Since Valentine’s day is coming up, I would definitely replace your morning orange juice for this smoothie and make a wonderful breakfast in bed with yourself or with your significant other!

But, as always, be sure to consult your healthcare provider before starting any new nutritional supplement. I’m not a doctor just a nutrition student!


A sweet and refreshing smoothie jammed pack full of vitamin C and antioxidants! 


  • 2 blood oranges (peeled)

  • 4 carrot stalks

  • 1 red apple (cored (any red will work))

  • 1 frozen banana (ripened)

  • 1/2 cup frozen raspberries

  • 1 small knob of fresh ginger root

  • 1 cup coconut water


  1. Add all ingredients to a blender and blend until smooth -- that’s it!


  1. It is best to use a high powered blender like Vitamix or Blendtec. This is what I use!

  2. If the smoothie is too tart, start by adding 1 tsp of pure maple honey and increase to your likeness for a more sweeter taste.

  3. You can add 1 cup of ice if you want to use fresh fruit instead of frozen.

  4. This smoothie can have a grainy texture so if you prefer a smoother texture, then turn this into a juice by filtering through a milk bag or cheesecloth.