Strawberry Cupcakes

Happy Valentine’s week my friends! With it being the week of all things sweet and covered in pink, I thought it would be fun to make some “healthy-ish” strawberry cupcakes!

These cupcakes were actually one of the very first vegan desserts I made about 8 years ago - and somehow my sister STILL remembered them and requested them for her birthday this year. The recipe originally came from Skinny Bitch, but I have adapted / changed it to also be gluten free.

Disclaimer: I typically don’t like cupcakes, like at all. I hate the airy texture and pure sugar taste - so don’t expect these to taste “normal.” They are much more dense and moist than your typical cupcakes, which is why I love them as much as I do!

Photo by Dwelling Table

Photo by Dwelling Table

Strawberry Cupcakes


  • 2 cups gluten free flour (I use Bob’s Red Mill)

  • 1 tsp baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • 1/2 cup coconut oil

  • 1/2 cup almond milk

  • 1 cup cane sugar

  • 2 tsp pure vanilla extract

  • 1 tsp almond extract

  • 1/3 cup silken tofu

  • 1 1/4 cups chopped fresh or frozen strawberries


  1. Preheat oven to 325 degrees F. and line a 12-cup muffin pan with crimped paper liners

  2. In a large bowl, add the flour, baking powder, baking soda, coconut oil, almond milk, sugar, salt, and extracts. Stir until combined.

  3. In a food processor or blender, puree the tofu and strawberries until creamy.

  4. Add the strawberry mixture to the mixing bowl mixture and stir until well-combined.

  5. Pour the batter into the prepared muffin pan, filling each liner about 1/2 to 2/3 full.

  6. Bake 20 – 25 minutes or until a toothpick inserted into the center comes out clean.

  7. Remove from oven and place on wire rack to cool completely.

Photo by Dwelling Table

Photo by Dwelling Table

Cream Cheese Frosting


  • 2 cups confectioners sugar

  • 1/8 cup Earth Balance dairy free butter

  • 1 1/2 tsp vanilla extract

  • 1 8oz container Kite Hill almond milk cream cheese


  1. Using an electric mixer, beat the sugar, the cream cheese, and the butter in a medium bowl until fluffy, 3 – 4 minutes. Add the vanilla and beat for an additional 1-2 minutes. Store in the refrigerator until ready to use.

Photo by Dwelling Table

Photo by Dwelling Table




When seeds are planted...

I teach my clients a lot about goal setting, detaching from the outcome, and listening to the Universe. While I teach these practices, I don’t often share my own stories. So, this is for all of you who want to see it happen first hand.

Last year, somewhere around the summer of 2018, a seed was planted in my mind that I couldn’t shake.

People have said to me for years, “I can’t wait until you have a restaurant someday.,” and I truthfully never thought anything of it. Opening a restaurant felt like it was lightyears away from my current reality - and it seemed like something you did when you “had your life together,” or something like that. However, when two of my dear friends and old clients sent me a link to a food hall opening in OKC that was looking for chefs to open their own concept - I was intrigued. It seemed “easier” than opening my own brick & mortar, right?

So, I applied. I applied with so little effort that I was almost asking for them to not choose me. But then I was accepted to round two, and then to round three - and then I was selected. I, a 24 year old health coach, was selected to open my first food concept in the heart of midtown. This was BIG, or so it seemed.

Throughout months of recipe testing, developing spreadsheets, formulating budgets, crying from stress, and jumping from joy - it just felt hard. I felt like I was pulling a resistance band with every little task. I kept thinking, “why is this not working?” I am a firm believer in the idea that everything happens for a reason - so I knew that there was no way I was selected to open a restaurant just to give up half way through the process. But sometimes I wanted to. So much so that I thought I needed to go on a vacation to regain clarity and take a break.

Coming home from vacation, all I knew was that I wanted to open a restaurant - and I truly knew this was something I was supposed to do, so there I went trying to make this thing happen. A few days after returning home, a friend of mine who’s a banker and knows a thing or two about opening restaurants said “I think you should rethink this.” That was hard to hear. I didn’t want to listen, but I knew I was supposed to hear those words.

After a few days of meditation, journaling, walking, and listening to countless hours of “You are a Badass,” another friend called me and asked if I was looking for a space for my coaching practice and maybe a little retail shop. “Well, maybe,” I thought. “I could come look at it.”

I walked into this space and knew. This was not for my coaching practice, this was for Plant.

All of a sudden my energy was back, my passion was back, and I felt high on life. It was everything I had ever envisioned and more. It felt like home. I had no idea how I was ever going to make this space happen - considering having my own brick & mortar is way more of a task than going into a food hall that was ready and waiting on me. All I knew is I was going to find a way - no matter what.

Within hours I was talking to banks, contractors, architects, potential investors, insurance agents - all of it. Somehow, this seemed easy. It was all coming together, and the resistance band that I had previously been pulling against was gone. This was where I was supposed to be.


So, what’s the moral of the story here?

Detaching from the outcome doesn’t mean you give up on your goals, it means to take a step back, ask for guidance, and surrender to whatever it is that is supposed to happen.

If that banker wouldn’t have called me and told me to “rethink” what I was doing, I very well might still be pushing resistance and trying to climb through a brick wall. The days that followed that phone call may not have been my brightest of days, but they allowed me time to let go, to step back, and to allow the story to unfold as it was meant to.

Because I was able to detach from the outcome and to let go of my own ego - I am now in the process of taking a big leap of faith that gives me more joy and energy than I could have ever imagined.

I always tell people that when you write down your goals, you should be able to look at them and feel the energy that they give you. When you read what you wrote, does it light you up? Because it should. If it doesn’t, or if you feel like you’re pushing resistance, or setting goals based on someone else’s expectations for you - I urge you to “rethink” what you are doing.

Live the life you desire - because it you don’t you’re doing everyone around you a disservice.


The name Plant not only comes from the idea of eating plant-based foods, but it comes from the idea that we exist to plant seeds of inspiration into our daily lives.

I can’t wait to share what’s in store with you!

Photo by Dwelling Table

Photo by Dwelling Table



Santa's Cookies

Cookies were definitely my favorite thing growing up - and making cookies for santa seemed liked a nice gesture and all but I really just wanted to make them so I could also have cookies on Christmas Eve. Now that I am a bit older - I can’t imagine what my parents must have went through after I downed a dozen cookies and was flying high on sugar that late at night.

These cookies are excellent Santa cookies, but they are just as good any time of year - so need to use Santa as an excuse to make these little bites of heaven ;)

I made this batch with pumpkin puree, but you can also used mashed banana. If you use banana they will be a little bit sweeter than they are with pumpkin - so it’s up to you on what you like best or what you have on hand.

I purchased all of my ingredients from Sprouts Farmers Market- so if you can’t find what you’re looking for you can definitely find it there!

Photos by  Dwelling Table

Photos by Dwelling Table


1 cup gluten free flour (I use bob’s red mill)

1 cup rolled oats

1/2 cup coconut sugar

3/4 cup mashed banana or pumpkin puree

2T ground flaxseed

1tsp cinnamon

1/2tsp salt

1tsp baking soda

1/3 cup melted coconut oil

1tsp vanilla

1/4 cup water

2/3 cup dark chocolate chips (I used Enjoy Life mini-chips)

Santa's cookies


  1. Pre-heat your oven to 375 F.

  2. Line a banking sheet with parchment paper and set aside.

  3. In a medium mixing bowl, mix together all of your ingredients minus the chocolate chips.

  4. Once all ingredients have been mixed well, you may fold in your chocolate chips.

  5. Using a mini ice cream scoop or spoon, place 1-inch balls of dough (about 2Tablespoons each) onto the cookie sheet. (This recipe should make 20 small cookies)

  6. Gently press them down just slightly with your hand, so they look like little cookies.

  7. Bake for 10 minutes, or until slightly golden.

  8. Let them cool before serving or storing.




Cauliflower Tikka Masala

My sister has been on my a** about making Tikka Masala for years. Literally, YEARS. After each of my workshops I ask people to give suggestions for recipes they would like to learn - and my sister has written Tikka Masala on every single card at every single workshop for the past three years.

So, I suppose it was time that I finally gave in and made Tikka Masala.

All I can say now is that my sister is full of good ideas - because this Tikka Masala is SO GOOD. It’s definitely going to remain a staple for me in the next few weeks, maybe even months!

By the way - I got all of my ingredients from Sprouts Farmers Market, so if you need to head to the store I can assure you that you can get everything you need from there!

Photos by  Dwelling Table

Photos by Dwelling Table


1T coconut oil

1 yellow onion, diced

4 cloves garlic, minced

1 inch ginger root, minced

1 red bell pepper, diced

2 cups cherry tomatoes, sliced in half

1 can full-fat coconut milk

1/4 cup tomato paste

1T coconut sugar

1/4 cup nutritional yeast

1T garam masala

2T paprika

1t coriander

1/2t black pepper

1t salt

1 head cauliflower, chopped into florets

2 cups Indian basmati rice

Fresh cilantro, for topping


  1. Heat the coconut oil in a medium-large pot on the stove.

  2. Add in your diced onion and minced garlic and let it cook until the onions become translucent.

  3. Add in your minced ginger, tomatoes, tomato paste, bell pepper, spices, and coconut milk. (Basically, add in everything except for the cauliflower.)

  4. Let the sauce simmer for 10 minutes, stirring occasionally. The tomatoes should cook down and the sauce should begin to thicken.

  5. Add in your chopped cauliflower and let it simmer for 15 minutes ,or until the cauliflower softens.

  6. In a separate pot, or in a rice cooker, combine your 2 cups of rice with 4 cups of water. Cook until the rice has absorbed the water and then take off of the heat and set aside.

  7. Serve your tikka masala with 1/2 cup rice, a generous amount of cauliflower tikka, and top with fresh cilantro leaves.

I hope you enjoy it as much as we did!



Thanksgiving Intentions

Happy Thanksgiving, dear friends!

Some of you may be sitting down to a meal with your families and friends, some of you may be cooking up a storm, some may even be a bottle of wine in - or, some of you may be like me - sitting on the couch relaxing and thinking about what this day means.

I swore off cooking Thanksgiving for the entire family after I realized that it caused me more stress than training for a marathon. Don’t get me wrong, I look to cook - but not on holidays. I want to spend my holiday’s resting, relaxing, and enjoying the time I get to spend with family and friends.

Thanksgiving is always an interesting day - because we sit around and think about everything we have to be thankful for, but it makes me wonder why we don’t do this everyday?

Recently, I have been in the practice of going on morning walks with my fur child and listening to audio books. It helps me connect with myself and with everything going on around me - all while keeping me grounded and focused on my goals and intentions. I am a MUCH better person on these days - which reminds me of how I feel on Thanksgiving.

So, I encourage all of you to take some time your YOU today, and every day that follows. Be grateful for the life you live, the people who surround you, and the air you breathe. When we focus on the good - we attract more of it.

Holiday’s may be special - but I’m all for making everyday just the same.

Enjoy every moment :)



Delicata + Beet Tacos

Tacos… a genius invention. I was never a huge fan of tacos until about a year ago. Even now I don’t have them often, but I do find it’s a fun way to get people to try new vegetables and sauces that they might not have otherwise tried. If I offered someone a beet salad they may run away, but if i say beet tacos all of a sudden they are intrigued.

I was trying to come up with a fun idea for my Fall Favorites workshop a few months ago - and all I knew was that I wanted a hands-on recipe that resembled the colors of fall. One morning I woke up with the genius idea of beet and delicata tacos with a cashew pumpkin sauce. My sister thought it sounded awful, and she wasn’t wrong - it does sound a bit strange - but I promise you it’s wonderful.

If you can get behind the idea of eating beets you are going to be pleasantly surprised by these tacos - especially the sauce! However, if beets truly aren’t you’re thing, feel free to sub them for another vegetable and make it your own!

Photos by  Dwelling Table

Photos by Dwelling Table

 Taco Ingredients:

Corn Tortillas (6)

2 delicata squash, sliced

2 large beets, diced

1 cup dry black lentils

6 green onions, diced

2-3T olive oil



 1. Pre heat your oven to 375 degrees Fahrenheit.

2 . Place your sliced squash and diced beets on a baking sheet and gently coat with olive oil. Bake for 30-40 minutes or until the squash is slightly crispy and the beets are soft.

3. Using a stock pot or a rice cooker, combine your 1 cup of dry black lentils with 3 cups of water and cook according to package directions or until the water is absorbed. Lentils should be soft but not mushy.

4. Dice your green onions and set them aside for topping.

5. As your vegetables cook, you can make the sauce if you haven’t already.

6. Once your sauce is ready and your vegetables and lentils are cooked, you can assemble your tacos. Start by heating up your corn tortillas so they are soft and slightly warm. Place a dollop of sauce onto each tortilla and spread to the edges. Add ¼ cup of black lentils, ¼ cup of the squash and beet mixture, and a sprinkling of green onion.

7. Serve immediately and enjoy!


Sauce Ingredients:

1 cup of cashews or almonds

1/3 cup pure pumpkin puree

½ cup water, plus more as needed to blend

Juice of 1 lime

1T chili powder

1tsp salt

1tsp garlic powder

½ tsp black pepper


Sauce Directions:

Blend all ingredients in a high-speed blender until smooth. You may need to add more water if it is top thick to blend. Store in the refrigerator in an airtight container for up to 7 days.

Let me know if you have any questions.




Thanksgiving done well.

Hi friends!

With Thanksgiving being 2 weeks away, I am getting all kinds of questions like, “Well, what do you do for Thanksgiving?” or “How do I stay on track and not feel miserable while also partaking in Thanksgiving festivities?”

These are slightly difficult questions to answer if you ask me - because how to make good choices on Thanksgiving may differ from person to person depending on what kind of festivities they are talking about.

So, I’ll give some ideas here and you can take what you want and leave what you don’t.

However, before I get too far into this - keep is mind that Thanksgiving is just one meal (or maybe two if you travel to different families homes). Just because Thanksgiving is known for stuffing your face and taking a nap on the couch and then hitting the repeat button doesn’t mean you have to eat three plates full at each home you visit. Thanksgiving can simply be one meal. You don’t have to eat leftovers for the following 3 days and feel crappy after. How you perceive and treat Thanksgiving is completely your choice.

So, let’s talk about some healthy tips leading up to Thanksgiving.

  1. Hydrate - drink plenty of water to ensure that your hunger is true hunger and that you aren’t dehydrated. This will also help flush the toxins out of your body at a faster rate and keep your energy up.

  2. Do something active - Start off Thanksgiving being thankful for your body. I love to start the day running in my local Turkey Trot or by simply taking a long walk with my dog.

  3. Give yourself some grace - Enjoy yourself, enjoy your company, enjoy the food, and just be grateful to be here for the experience of life. Don’t sit at the table and judge the food around you and the people who are eating it. It is completely okay to live in the moment and eat a little more sugar than you normally do.

  4. Keep Thanksgiving to one meal - If you’re cooking - give away the leftovers. Just because you allowed yourself to indulge with your family and friends doesn’t mean you need to continue to eat all of the rolls and pie you want all week long.

  5. Make healthy options - Thanksgiving done well is all about good food and good company. See my recipe options below and be sure to have healthy options on-hand.

Now, let’s talk food!

I love me some traditional Thanksgiving classics, but I also enjoy switching it up and surprising my family with something different.

Some of my Thanksgiving favorites include the following:

  1. Lentil Loaf

  2. Lentil Chili

  3. Cornbread

  4. Butternut Squash and Arugula Salad

  5. Butternut Squash Soup

  6. Spiced Chickpea Soup

  7. No-Pumpkin Pie

No matter what you plan on doing this holiday- I encourage you to spread the love of healthy living. There is someone out there watching you - and you could be the one that inspires them.

If you need more ideas or have questions - you know where to find me! Don’t hesitate to reach out.

Happy Fall!



Spiced Chickpea Soup

Happy Fall!

If you attended my Eat to Live; Fall Favorites Workshop a few weeks ago - you may have been licking your bowl clean after trying this soup. It is one of my favorites - hints why I served it at Fall Favorites ;)

This soup is incredibly filling which is nice for the warmer months or for when you want a simple meal to eat on throughout the week. It is a great addition to dinner parties and will leave your guests asking for the recipe!

Try it out for yourself and let me know what you think!

Photo by  Dwelling Table


1 yellow onion, diced

4 red potatoes, diced

3 tomatoes, diced (or 1 can)

4 cups cooked chickpeas (or 3 cans)

4 garlic cloves, minced

4 cups vegetable broth

1T salt

2T ground cumin

2T ground coriander

2t ground turmeric

1/2tsp white pepper

1/4tsp cayenne powder (optional)

Toppings: pumpkin seeds, parsley, chili flakes, lemon wedge



1.     Toss your diced onion, garlic, and olive oil together in a soup pot.

2.     Cook on medium until the onions start to look translucent.

3.     Add in your diced red potato and 1 cup of your vegetable broth. Cook on high until the potatoes are soft, adding in more broth if needed to keep from burning.

4.     Once the potatoes are cooked, add in your tomatoes, chickpeas, spices, and remaining broth. Cook on medium for 10 minutes.

5.     Using an immersion blender, blend the soup until creamy.

6.     Let the soup simmer on low for an additional 10 minutes before serving or storing in the refrigerator. You may add more spices if you wish.

7.     Top with pumpkin seeds, fresh parsley, chili flakes, and a lemon wedge.

Serve and enjoy!



Warm Kale Salad with Quinoa & Orange-Almond Dressing

Cooler temps calls for more warming foods, but that doesn’t mean we have to ditch those leafy greens! I love making salads with seasonal greens and adding in some warm quinoa or roasted vegetables to change it up and adapt to the season.

I recently taught this salad at a workshop and now I can’t get enough! It is crisp, warm, and filling.

Try it out and let me know what you think! Feel free to customize it and make it your own.

Photo by Jordan Mobley

Photo by Jordan Mobley

 Orange – Almond Dressing


2/3 C fresh squeezed orange juice

2 T chickpea miso

2 T almond butter

1 shallot

2 T extra virgin olive oil



Blend all ingredients in a high-speed blender until smooth.

Store in the refrigerator for 1-2 weeks.


Warm Kale Salad with Quinoa


2 C tri-colored quinoa

1 bunch purple kale

1 honey crisp apple, sliced thin

1 golden beet, cubed

2 large shallots, sliced thin

1 pack fresh basil, chopped

½ cup almond slivers

1 lemon, squeezed



Cook your quinoa according to package directions or in a rice cooker.

While that is cooking, pull apart your kale into small salad leaves and break them down with your hands, making them softer.

Once your quinoa is cooked, toss all ingredients into a large mixing bowl.

The warm quinoa should start to cook and soften all the other ingredients.

If your dressing is ready, go ahead and divide your quinoa and kale salad into bowls.

Top with dressing and serve while warm.





Overnight Oats

With cooler temps upon us, I slowly start to feel my body shift from craving smoothies and salads to more warming foods.

I find that for myself and my clients, it is always easier to have a simple breakfast with little preparation, especially when you are rushing out the door or trying to feed a family at the same time.

Typically I am not a huge fan of traditional oatmeal because it often leaves me feeling heavy, but sometimes, overnight oats are the perfect in-between. You can have them hot or cold and tend to feel more filling and nurturing in the cooler months.

Overnight oats are simple, easy to make, and can be customized to any flavor you like. This is my base recipe, but every time I make them I will try a new spice, a new fruit, or some kind of a new topping. However, almond butter, blueberry, and cinnamon is definitely my favorite!

Photo by Jordan Mobley

Photo by Jordan Mobley


1/2 cup homemade almond milk or non-dairy milk of your choice

1/2 cup oats

3/4 T chia seeds

1T maple, honey, or sweetener of choice (optional)

Toppings: nut butter, fruit, nuts & seeds, granola, etc.


Add all of your ingredients, minus the toppings, into a small mason jar. Shake it well and store it in the fridge until you are ready to consume.

Personally, I like to make all of my overnight oat jars for the week on Sunday so they are ready for me anytime I need them. You can eat them straight from the jar or pour them into a bowl, whichever you prefer!

Add the toppings of your choice and enjoy!

Photo by Jordan Mobley

Photo by Jordan Mobley



Lentil Loaf

Nothing says Fall like lentil loaf. It’s cozy, it’s filling, and it’s full of Fall flavor.

Growing up, traditional meatloaf was a staple in our home. So you can only imagine what my parents thought when I first decided to do the vegan thing.

One of my first “challenges” as a vegan was to create a healthy, plant-based version of meatloaf. I tried and tried and tried until I finally figured it out with this bad boy. This recipe was actually published in the Vegan Food Share Cookbook back in the day. To be honest, I have no idea what happened to that cookbook, and I can’t believe I ever lost it seeing as though it had 4 of my very own recipes published!

Needless to say, this recipe is a favorite of mine and I’m happy to finally be sharing it with you! I hope you enjoy it with friends, family, and those you love. It is sure to take them by surprise as they indulge in what may be their first ever lentil loaf.

Pro Tip: This is the perfect addition to your family’s Thanksgiving :)

Photo by Jordan Mobley

Photo by Jordan Mobley

Loaf Ingredients:

4 cups green lentils, cooked

2 cups gluten free rolled oats

1 cup quinoa flour

1 yellow onion, diced

2 cloves of garlic, minced

3 cups mushrooms, diced

4 cups spinach, roughly chopped

1/4C fresh thyme

4T ground flax

3/4C water

2T olive oil

1 ½ C sauce

1T Salt

1t Pepper 

Sauce Ingredients:

2T vegan worchester sauce

2C ketchup (sugar free if possible)

1C water

¼ C mustard

½ C coconut sugar


Sauce Directions:

Blend all ingredients until smooth!

Loaf Directions:

Combine flax and water in a small bowl. Stir and place in the refrigerator.

Pre-heat the oven to 375F.

Heat olive oil in a large sauce pan over medium heat, add the onion and garlic and sauté until tender. Add the mushrooms and cook for 5 minutes. Add in the thyme and spinach for another 3 minutes. Pour 1 Cup of sauce into the pan and turn off the heat. Add salt and pepper and stir until well combined.

Process 3 Cups of the lentils and 1 Cup of the oats in a blender or food processor until mostly smooth.

Combine the mixture of lentils and oats with the flax egg from the refrigerator in a large bowl and combine. Add the rest of the lentils, oats, flour, and the vegetable mixture. Mash with your hands until well combined.

Put the loaf “dough” into a parchment paper lined large rectangular baking dish and press it in good. Spread ¾ -1C of the remaining sauce on top of the loaf and bake for 40-45 minutes.

Serve with extra sauce and enjoy!



Strawberry Coconut Cream Pie

Happy Thursday, friends!

Today, I give you the perfect summer treat. Hands down. 

I made this recipe for my Eat To Live: Simply Spring workshop last season, and now I am sharing it with the public because it's just too darn good not to! 

There is no mumbo jumbo needed here - all you need to do is head to the grocery store to stock up on all the necessary ingredients. Then you can make your pie and eat it too ;) 

springworkshop_emmaryan 074.jpg


Strawberry Coconut Cream Pie 


3 cups of cashew flour (3 cups of cashews blended into flour, could also sub for almond meal) 

1/4 cup maple, honey, or agave  

3T melted coconut oil 

pinch salt  



2 - 14oz. cans coconut cream, refrigerated overnight 

3T maple syrup, honey, or agave 

1t pure vanilla extract 

1 lb. fresh strawberries, slices 

Toppings: toasted coconut flakes, fresh mint, grated dark chocolate, chopped pistachios  


springworkshop_emmaryan 076.jpg


If you are making your own cashew flour, you will need to blend about 1/2 cup of cashews at a time. If you blend more than 1/2 cup at a time it will turn into cashew butter instead of flour. So, you'll blend 1/2 cup on high until all of the cashews are ground into powder, which is a matter of seconds. You'll dump it into a bowl and then add another 1/2 cup, until you reach a total of 3 cups. (If you prefer to not make your own cashew flour, you can buy almond meal at the store and use that instead; it just won't be exactly the same.) 

Once you have your cashew flour in a mixing bowl, add all of the remaining crust ingredients into the bowl and combine until you have a thick cookie-like dough. You will probably have to use your hands to make it stick together.  

Using a tart or cheesecake pan, firmly press the crust down into the pan, making it as even as possible. Then set it in the freezer to set.  

Prepare the filling: Remove coconut cream from the fridge. Scoop out the solid white part and place it in the bowl of a stand mixer (a hand mixer would work, too!). Add maple syrup and vanilla, and whip until combined, smooth, and fluffy, about 1-2 minutes. It should form stiff peaks. 

Assemble: Remove crust from the freezer. Pour the filling on top, smoothing out the top with a spatula. Set in the freezer for 10 minutes. 

Remove from freezer and top with strawberries and other desired toppings. Place back in the freezer for 1 hour. 

Remove from freezer and carefully remove the pie from the pan. Place on a plate or cutting board so you can cut and serve. Store covered in the fridge for up to 7 days. 






Supplements; Should you take them?

Hi, friends! 

First, I should start by apologizing. I haven't written a blog post since April (OOPS!!). On the other hand, I should be thanking you for keeping me so busy that I haven't had time to write a blog post!! Either way, I'm back! 

A few weeks ago I asked my followers on Instagram what they would prefer to read; recipes or health topics, and the results came back ALMOST split down the middle. So, I'll do both! 

This week will be a health topic and next week will be a recipe. 

So, let's talk about supplements. Recently, I have had many new clients start their coaching program with me and I would say about 50% of them had been taking anywhere from 6-12 different supplements every single day. Depending on your current regimen, this may seem normal or crazy. In my world, this is nonsense, but it is exactly what the marketing teams of supplement brands are hoping for. 

If this is you - don't feel bad, and definitely don't panic. Everything is FINE. But I want to discuss some tips to choosing when to supplement and when not to supplement. 

Here are my beliefs on supplementation... 

1. If you can get it from your food - do that. 

2. If you 100% cannot get it from your food- supplement it. 

3. Don't purchase a supplement just because your friend said it helped her or because you read an article in a magazine and decided it was the answer to your prayers. 

Keep in mind that your body has to process supplements just like any other man-made product. Taking too many supplements, especially if they are of poor quality, can be extremely toxic and hard to process. This creates extra work for your liver that is likely unnecessary. So, THINK ABOUT IT before you start tossing back vitamins and supplements like they are candy. If you don't know, ask someone who does! 

I have come up with a common list of supplements, along with my thoughts about their necessesity. Compare this to your list of supplements and take a close look at what you are taking, or not taking. If I can be of any help, shoot me an email! That's what I am here for. 

1. Probiotics 

  • Love them! As long as you are taking a high quality brand, these can be extremely helpful for your digestive and immune system. Check out my favorite brands here.

2. D3

  • Most of us are on the low side of vitamin D, and this is one of the few vitamins we cannot get from our food. I personally take a Raw D3 supplement daily, and you can check out my favorite brand here.

3. Iron

  • Most of us can get adequate iron from our food. Beets are FULL of iron, along with many other plant-based foods! I recommend trying to incorporate new foods prior to turning to supplements, as it will be easier for your body to process and absorb. 

4. Multivitamins

  • I know this may seem "normal," but I strongly disagree with the concept of taking a multivitamin. If you have the ability to make smoothies, salads, and nutritious meals, you should not need to supplement with a multivitamin. 

5. Vitamin C

  • This is widely available in plant-based foods. 

6. Magnesium

  • If you are deficient, I would recommend taking liquid trace minerals, as it will be easier to absorb than a capsule form. You can see my favorite brand here

7. B-12

  • Though B-12 is harder to find in plant-based foods, it is possible. Spirulina, chlorella, and nutritional yeast are great sources of B-12. 

I know this list may seem brief, but each individual is VERY different, so I cannot give specific recommendations without knowing more about your unique health history and current wellness goals. However, I hope you find the guidelines provided above to be useful! 

Do you have a list of supplements you're curious about? Reach out to me directly and I would be happy to help! 

Head over to MY SHOP for a list of my favorite products and their benefits. 



IIN Live 2018 {Recap}

 Hi! Happy Sunday!

As some of you may know (if you were following me on social media this weekend), I am currently headed home from the Institute of Integrative Nutriton’s annual conference. This was my third year in a row to attend - and each time I have walked away feeling more inspired and motivated than ever before.

For those of you who don’t know, the Institute of Integrative Nutrition, also called IIN, is where I went to school to earn my license as a health coach.  It is (now) an online program that is almost guaranteed to change your life.


This year, IIN decided to host the annual conference in Miami! As a newbie to Miami, I was not aware of how perfect this destination was for a group of 2,500 health coaches to come and reunite. All I can say is that it was MAGIC.

Before my arrival, I felt myself resisting the conference. I wasn’t sure if I was making the right choice by going. I caught myself thinking “I have a whole lot of work I should be catching up on this weekend, is this really the best use of my time?” And, “Do I really need to be spending all of this money to be here for 3 days?” “Maybe I should stay home and get a refund on my ticket.” However, there was something else telling me “You booked this trip for a reason. And you wouldn’t be going if your weren’t supposed to be there.” So, I listened to my inner voice which was leading from a place of trust, rather than my inner voice that was leading from a place of fear, and I packed my bags and hopped on the plane.


At at the start of the conference, I was overwhelmed with love and gratitude. I caught myself crying in the audience as I listened to stories of other coaches who had saved lives, risen above, and who were (and are) changing the world.

One story that really moved me was from an IIN graduate who really and truly saved her brothers life. Her brother was on life support after a terrible accident and they encouraged her to pull the plug, saying there was no hope left and that he wasn’t going to wake up. His life was over. But she disagreed. She knew there one thing a hospital would not do to try to save him - and that was to heal him back to life from the inside out. After 7 months of tube feeding him fresh pressed vegetable juices, he woke up. Today, he is alive, thriving, and living his BEST life with no cognitive distinction. After this experience, the IIN Grad was driven to quit her corporate career of 17 years and open a juice bar. She is now opening her second location and she is fueling and educating her community about the power of plants.

Can you see why I was crying?! Stories like this one were shared all weekend long. Each one reminding me of the power and need for health coaches in our world today.


Aside from learning new material and being inspired by other graduates and guest speakers like Depak Chopra, the conference truly served as a way for me to realign my purpose and realize that I am not alone in this effort. As you can imagine, being in a room for 2,500 other health coaches is a pretty powerful thing.

As I travel home and absorb all of the information from the weekend, I just feel grateful to be here. I feel thankful for my own journey that led me here. I feel thankful for all of my clients who allow me to be apart of their journey. I feel thankful for all of the people who come to my workshops and allow me to share my passion with them. I feel thankful for all of the people who have assisted me in building my business and taken the time to guide me in the right direction. And I feel thankful for IIN and the ripple effect they are creating in this world.

If you or someone you know is in need of a health coach, I would love to help.

If you or someone you know is interested in becoming a health coach, I urge you (or them) to do so. If you change your life, you will change those around you. And I can assure you it is the most rewarding career path you could ever imagine. Head over to my “Become a Health Coach” page to learn more! 

(Note: Use my name as a referral source when inquiring about IIN and you’ll receive one hefty discount!)  



That’s all for now! I hope you all had a fabulous weekend. As always, please reach out if you have any questions! 



{RAW} Cheesecake!

Raw cheesecake, it’s kind of a funny concept, right? Some would say so.

So, why make a raw cheesecake? Well, it is most definitely a healthier option seeing as though there are no artificial or refined ingredients AND it contains a lot of nutrient-dense ingredients.

If I’m being honest, I haven’t had traditional cheesecake in over 7 years, so I really don’t remember what it tasted like. All I know is that I have served this cheesecake countless times, and I have NEVER had anyone complain. In fact, most ask for the recipe, which is why I am sharing it now :)

My favorite part about this recipe is how versatile it is. You can pair it with a raw caramel sauce (my favorite), a traditional strawberry preserve, dark chocolate, or even a lemon curd. The options are endless and only you can decide which you like best!

This recipe is simple to make – but I must say it works MUCH better with a Vitamix blender (or similar). It is important to blend the filling until it is glossy smooth. You may have to add more liquid depending on the type of blender you have. If you have troubles, feel free to reach out! I am always happy to help. 

photos by Alice Fall

photos by Alice Fall


Recipe makes one square 8x8 pan or an 8-9inch-cheesecake pan

Crust Ingredients:

·       3 C pecan flour (3 cups of pecans blended into flour, or could sub for almond meal)

·       2 T pure maple syrup

·       1T coconut oil, melted

·       Pinch sea salt

·       Pinch cinnamon, optional

Filling Ingredients:

·       3 cups cashews

·       3 large lemons, juiced

·       2/3 cup coconut oil, melted

·       1 ¼ cup coconut cream (the solid part of refrigerated canned coconut milk)

·       1 cup agave nectar or honey

·       1 tsp vanilla extract

·       Pinch sea salt

Crust Directions:

1.     If you are making your own pecan flour, you will need to blend about 1/2 cup of pecans at a time. If you blend more than 1/2 cup at a time it will turn into pecan butter instead of flour. So, you'll blend 1/2 cup on high until all of the pecans are ground into powder, which is a matter of seconds. You'll dump it into a bowl and then add another 1/2 cup, until you reach a total of 3 cups. (If you prefer to not make your own pecan flour, you can buy almond meal at the store and use that instead, it just don't be exactly the same.)

2.     Once you have your pecan flour in a mixing bowl, add all of the remaining crust ingredients into the bowl and combine until you have a thick cookie-like dough. You will probably have to use your hands to make it stick together. 

3.     Using a tart or cheesecake pan, firmly press the crust down into the pan, making it as even as possible. Then set it aside. 

Filling Directions:

1.     Add all ingredients into a high-speed blender and blend on high until smooth and creamy.

2.     Pour the filling over the crust and smooth out any bubbles.

3.     Freeze until solid. Then you can remove them from the freezer and cut into desired sizes.

4.     Top with your desired toppings and enjoy!

Note: This will stay good in the freezer for months if it is covered!