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! 





{MY FAVORITE} Raspberry Tart

As you may know, raw food first became a passion of mine when I worked as the pastry chef for Matthew Kenney in Oklahoma City many years ago. I fell in love with raw food at a young age because of how it made me feel. To this day – raw food makes me feel more alive than I could ever begin to explain.

Above the way it makes me feel, I love the way it takes people by surprise. When you talk about the concept of raw food with someone, they immediately imagine someone munching on raw carrots as if they were a rabbit – which is FAR from reality. Raw food is rich in flavor, unbelievably filling, and limitless.

Raw pastries and desserts happen to be my specialty, but they also happen to be my favorite way to introduce someone to a new way of eating. If you can prove to someone that his or her sweet tooth can be satisfied by eating a “RAW” dessert, you will sell them on a whole new world they had no idea existed.  No one is going to pass up an offer for a free dessert - so, let them try it, love it, and then tell them it is made from fruits, vegetables, nuts, and seeds. In my experience, you may see some jaws drop.

This recipe happens to be one of my sister’s favorites. We love it because you can eat it for breakfast and not feel bad about it :)

Please note: The original recipe was meant to be dehydrated. I have changed it slightly so it doesn’t have to be – however, if you happen to have a dehydrator sitting around – I recommend using it on this!

Photos by Alice Fall



Recipe makes one 9inch tart or 11 mini 3inch tarts.

Crust Ingredients:

·       3 C cashew flour (3 cups of cashews blended into flour, or sub for almond meal)

·       1/4 C honey

·       3T coconut oil, melted

·       Pinch sea salt

Filling Ingredients:

·       2 C frozen or fresh raspberries, muddled

·       2T honey

·       1T lemon juice

·       ½ t vanilla

·       Pinch sea salt

Topping Ingredients:

·       1 C pecans, diced

·       1 C pistachios, crushed

·       ½ C coconut sugar

·       Pinch of cinnamon, optional

Crust Directions:

1.     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.)

2.     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. 

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.     Place all of your filling ingredients into a mixing bowl. Simply smash the raspberries with your hands (I prefer to wear gloves). It should seem like a jam or jelly by the end of it, but I do like to keep it chunky and thick so don’t mash them too much!

2.     Pour, or spoon, your filling onto the crust. Spread it out evenly and set aside.

Topping Directions:

1.     If your pecans and pistachios aren’t already chopped, use a food processor to do so. If you don’t have one, try placing them in a zip lock bag and smashing them with your hands.

2.     Sprinkle the coconut sugar on top of the raspberry filling.

3.     Then sprinkle on your chopped nuts.

4.     Place in the freezer to set, or serve immediately. However, I prefer mine to firm up before serving.





Vitality; this is my why.

Today, March 1st, 2018, is just another day. Most people are waking up, running out the door, and reliving the same day they lived yesterday. Many days are like that for me as well. However, today – and all of the days this month – are different.

I believe we should wake up each day and set our intentions. We should take just ONE moment for ourselves. Be grateful, be eager, - just BE. However, most days don’t start off like that for most of us, myself included. In all honesty, most of my days start out more like this…. I wake up, go workout, come home, shower, grab a smoothie, go to work, come home, meet with clients, write blog posts, plan events, answer emails, and try to make it back to bed at a decent hour. I LOVE my days- don’t get me wrong- they are extremely rewarding and I wouldn’t have it any other way. But what I am trying to say is that we are all human, we are all busy, and we all forget to take time to just BE.

So, I choose one month out of the year to truly celebrate. For me, this was an easy choice. As you’ll see {I’m getting there, I promise!} – March is a very special month for me. My intention of this blog is to share with you why I choose to do things a little bit different during the month of March, but ultimately, I hope this inspires you to make for room for yourself in your own life- whatever that might look like.

When I think of the month of March, I think about being alive, and I mean truly alive. This is where my name of “Vitality Coach” comes from.

  • I was born on March 13th, 1994.

  • I was run over by a car on March 1st, 2014.

  • I was diagnosed with cancer on March 1st, 2016.

  • I launched my business as a Vitality Coach on March 31st, 2016.

  • I was said to be cancer free on March 1st, 2017.

A lot of the biggest moments in my life have happened during the month of March. Some would say there is something to that – and I’m sure there is… but all I know is how I feel.

I feel grateful to be here.

This March, I am celebrating my 24th birthday {Yes, I feel like a baby when I say my age}, I am celebrating my business turning 2 {ALREADY!?!}, and I am celebrating 2 years of being cancer free {BOOYAH!}.

All of these experiences have made me realize how precious life is. To be honest, I don’t know how or why I made it through, because a lot of people don’t.  All I know is that there is a reason I am here.

Each March, in addition to waking up each morning with a grateful heart and truly making an intentional effort to feel alive, I travel. Traveling is something that brings me peace and inspiration. It brings about growth within myself – and it is the way I have chosen to truly celebrate being alive.

Last year, my sister and I went to Ireland for a month and met our ancestors. We stayed with our family, visited the graveyards of our dad’s family members, and we saw a piece of the world that we had been dreaming of since we could speak.

This year, my dear friend and I are headed to Greece. A place I have been longing to see more of ever since my weekend adventure in Rhodes several years ago. My intention is to enjoy every moment – to breathe it all in.

My goal is to pick a new place every year – and to make March the most memorable month of them all, because so far – they have been.

So – today, and every other day this month, I hope you will join me. Join me in setting your intentions, taking moments to be grateful, and in living each day in a state of complete vitality, because after all, you are here to do so.

If you feel like you need help doing this – just remember that is why I am here.



Tahini-Tamari Sauce

If any of you have ever ordered spring rolls at an Asian restaurant, you’ve probably had the traditional and beloved peanut sauce, which I love by the way. However, it is LOADED with sugar and who knows what. So, just as I made my own version of spring rolls, which can be found on my website, I made my own version of a peanut sauce. But this one is healthy and peanut-free!

Tahini is a sesame seed paste, similar to other nut betters. Sesame seeds have a lot of really great minerals that most of us wouldn’t get on a regular basis because it’s not all too common to eat sesame seeds. So, this is a great way to incorporate them into your diet!

Tamari is a gluten free soy sauce.  If you don’t have a gluten issue or if you can’t find tamari, feel free to use regular soy sauce.

Though I made this to use with spring rolls, it is good on EVERYTHING. Salads, quinoa bowls, wraps, literally everything. It can even be used as a marinade!

 Photo by Katie Cunningham 

Photo by Katie Cunningham 



2 garlic cloves

1 inch of ginger root

2T tamari

2T pure maple

2T lime juice

1/3 cup tahini or nut butter

1/3 cup water 



Add all ingredients into a high speed blender. 

Blend on high until smooth. 

Store in an airtight container in the refrigerator for up to two weeks. 





Orange-Almond Dressing

Let me just say this… it’s light, it’s tangy, it’s refreshing, & it’s creamy. This is a crowd favorite for salads and bowls any time of the year!

I have used this dressing in a handful of workshops and private events, and I mean it when I say it is always a favorite.

I’ve also used it on tacos, which is super yummy! So, feel free to get creative and use it on whatever you wish!

 Photo by Katie Cunningham 

Photo by Katie Cunningham 


2/3 cup fresh squeezed orange juice

2T chickpea miso

2T almond butter

1 shallot

2T extra virgin olive oil



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

Store in an airtight container in the refrigerator for up to two weeks. 





Almond-Rosemary Sauce

So, this is not one of my regular sauces. This is one I pull out when I’m ready to impress some guests or cater a dinner party. It is rich, pungent, and memorable. The maple and the rosemary complement each other far more than you’d imagine, and when I say rich, I mean decadent.

Since it is a pretty heavy sauce, you wouldn’t want to put it on just anything.

I personally like to pair it with kale, brussel sprouts, and delicata squash in the form of a quinoa bowl.

Please note, you may add more water to the recipe if you want to thin it out or make it less powerful.

 Photo by Katie Cunningham 

Photo by Katie Cunningham 


1/4 cup almond butter

1/4 cup olive oil

2T maple

3T water

1t fresh rosemary

pinch salt and pepper



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

Transfer into an airtight container and store in the refrigerator for up to two weeks. 





Cashew-Miso Dressing

Sauce. It’s important.  It can make or break your meal, it can cover up just about anything, and it can also make your heart sing like never before.

I always tell people that the first thing they need to upgrade in their kitchen is their olive oil and spice cabinet. It makes a HUGE difference. However, sauce does too. It either IS the first thing you learn in culinary school, or it’s one of the first things you learn-  meaning it is important!! {Maybe someone who actually went to a traditional culinary school could clear up that minor detail for me? :) }

So, with that said, let’s get to the point! This recipe is one I have used variations of for years. It is extremely simple and versatile, so you could add more or less seasoning depending on what you are making! However you make it, it will not disappoint! I love using this sauce on roasted vegetables and quinoa bowls. Sometimes even salad!

 Photo by Katie Cunningham

Photo by Katie Cunningham


1 cup raw cashews

1 cup water

1T chickpea miso

1/2 lemon, squeezed 

1t minced garlic

1t cumin

1/2 t chili powder

1t salt 

1/2 t pepper



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

Transfer to an airtight container and store in the refrigerator for up to two weeks. 






Goal Setting & Keeping

Hi friends! 

I wanted to check back in with those new years resolutions!

Some people roll their eyes at resolutions. Me? I'm all for it. Fresh start! Blank slate! Sure, I never advise my clients to wait until Monday, or next week, or the start of the new month to embark on their journeys. But if you have a marked day 1 built right in to the calendar we all follow then why not be intentional with it?

When I was 17 I had my first real experience with goal setting. I was visiting California to help teach a Matthew Kenney workshop. I had such a great time teaching the class and went home excited to come up with some goals. I had three: to study abroad, to travel to two new countries, and to run a 5k. Within the following 365 days I achieved all three and even surpassed my 5k goal by running a half marathon. Friends, let me tell you, when I set the 5k goal I hadn’t ever run more than a mile. Talk about a serious upgrade!

But HOW did I achieve all three of my goals?

Well, first, let's talk about the WHY. I firmly believe that I did it because I made the choice to value myself. Do you know those people whose words they do not keep? You don't trust them, right? Do you want to be that person to someone? Certainly not! So why would you want to be it yourself? That night as I brainstormed my goals I knew my why was not only to experience those three wonderful events but also because I valued accountability and decided then and there that I would be someone who keeps their word. It all boils down to self-respect.

So you WANT to respect yourself and keep your word and work towards your goals, right? But you're just not sure about exactly how to do so. Well, goal setting and planning works best in different ways for different people, but I have a few standards I suggest:

  • Preparation is key! Make a plan. Include timelines. This could mean scheduling your workouts in advance or even setting up automatic transfers into your savings account if the goal is financially oriented.
  • Get others involved! Partner up. Share your goals with friends and families. Speak about your plans without hesitation. People can help hold you accountable and also give you praises.
  • Keep it in sight. Make a vision board. A checklist if nothing satisfies you like the act of crossing things off! Change your phone background to a motivational quote or an image that is tied to the goal.

Get excited. You can do it. Let me know how it goes! And of course, if you need help, I'm here! 



Re-Vamp Your Spice Cabinet

It's the new year, and maybe you've already started upgrading your pantry and making changes for the better, or maybe you're still trying to determine what your goals are going to be for 2018. Either way, I'm here to share with you one of my kitchen secrets. 

Here's a typical scenario. Someone comes over for dinner and I’m serving broccoli. They wonder, "why in the world is this the BEST broccoli I've ever had?" And I sit there thinking, "I have no clue because all I did was steam it and toss on some seasoning." 

Well, I have two secrets. One of which I have already shared with you (olive oil). The second is my spice cabinet. If I were to teach you how to cook, the first two things I would recommend you do is upgrade your olive oil and spice cabinet. It makes a HUGE difference. 

Savory Spice Shop is my place. They provide top quality spices at affordable prices AND they have a team of superstars who will help you pick out the perfect seasonings  for any occasion. In addition, they offer package deals to get you started on re-vamping your spice cabinet. One of my favorites, pictured below, is called "Keys to the Cupboard." This is the perfect starter kit and is only $41 (or close to it). 

 Photo by Katie Cunningham 

Photo by Katie Cunningham 

Just like organic produce tastes better, using quality spices will absolutely blow your mind. I used to wonder why I had to use SO MANY tablespoons of a spice to get it to taste good. Well, I was using crappy spices. A little bit goes a long way when I use these spices, and they will make your tastebuds dance all meal long :) 

No matter what type of cooking you are doing, I highly encourage you to revamp your spice cabinet! If you don't live in Oklahoma City, you can order these spices online and join in on our spice party! 




Blueberry Muffins

So, let’s talk about muffins for a quick sec.  I enjoy muffins, sure. But I am definitely not a muffin connoisseur.  I’m never tempted by muffins, at least not anymore. HOWEVER, when I was a kid, a very round and overweight kid, I LOVED muffins. Mini-muffins to be exact. The kind that came in a box and had 6 mini-muffins per bag. I typically ate about a box a day, meaning 36 muffins, give or take, per day. They were SMALL, okay?!?  Well, nevertheless, somehow in my teenage years I weaned myself off of muffins and never looked back. Until now.

The other day I came home with a to-do list a mile long and all I wanted to do was bake -  so that’s exactly what I did. For some reason I decided to test out a muffin recipe that popped into my head, and I’m sure glad I did because it worked! I adore these muffins. They are light, yet filling. They are sweet, but not too sweet. And of course they are vegan and gluten free. My personal favorite thing about that is that they are made with almond flour, and I have a serious soft spot for anything with almonds.

So, if you’re anything like me, I think you’ll love these muffins just as much as I do.

They are super easy to make and would make for a fun activity with the kiddos, if you have them :) 

 Photo by Katie Cunningham 

Photo by Katie Cunningham 



1 1/2 cup oat flour 

3/4 cup almond flour or almond meal 

3/4 cup frozen blueberries 

1 cup applesauce 

1/4 cup melted coconut oil

1/4 cup maple, grade a or b

1 T ground flaxseed

1 1/2 t vanilla extract 

1 t baking powder

3/4 t baking soda 

1/2 t sea salt 

 Photo by Katie Cunningham 

Photo by Katie Cunningham 



Preheat the oven to 350 degrees fahrenheit. 

Add all ingredients into a large mixing bowl. Stir until well-combined. 

Line a muffin pan with liners, or use a silicone muffin pan. This recipe should made 12 regular sized muffins or 6 large muffins. 

Scoop the batter into the muffin molds/tins until 3/4 of the way full. 

Bake for 12-15 minutes or until a toothpick comes out clean.