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Sunflower Tahini Seed Bombs
Sunflower Tahini Seed Bombs
Pumpkin Flax Seed Bombs
Pumpkin Flax Seed Bombs
Composed Blueberry Muffins
Composed Blueberry Muffins
Vanilla Berry Chia Pudding
Vanilla Berry Chia Pudding
Zucchini Mushroom Egg Muffins
Zucchini Mushroom Egg Muffins
AB + B Toast : Almond Butter + Blueberries
AB + B Toast : Almond Butter + Blueberries
Coconut Granola Chopped Peaches
Coconut Granola Chopped Peaches
Raspberry Cacao Almond Butter Muffins
Raspberry Cacao Almond Butter Muffins
Cookie Dough Bites
Cookie Dough Bites
Carrot Coconut Cacao Muffins
Carrot Coconut Cacao Muffins
WHERE CAN YOU LET GO? ✨ - The holidays are just about here and that can mean lots of activity, friends, family, events, parties, etc. - It’s easy to spread ourselves too thin. To say yes to everything. To feel like we have to be everywhere and do all the things. - Listen to your body – what does it need today? Do you need a break? Time to yourself? A nap? To delegate something on your full plate to someone who can help? - What truly lights you up? What doesn’t? What can you say no to? - Take just a couple minutes to ask yourself these questions. It’s important as we head into the holiday season to take time to care for ourselves, but the first step is awareness of what you need. What do YOU need? It will be different from what someone else needs. - Our bodies take the toll when we remain in go-go-go mode. Low energy, sleep issues, moodiness, brain fog, fatigue, digestive issues can all manifest over time. Our delicate hormone balance that works hard to protect us can get thrown off and our bodies let us know with the symptoms we encounter. - Your body is not failing you – it is telling you it needs something. I work with my clients to decode what these messages mean and together we develop an action plan to start feeling better. If you haven’t already sign up to receive my free Thanksgiving gift to you – 7 Simple Thanksgiving Sides – and you will also receive a special promo for 15% off Hormone Testing + Individualized Action Plan (link in bio) 🌻 #composednutrition - 📷: @rachday_
GLUTEN-FREE CHESTNUT SKILLET STUFFING 🌿🍞🌱 - Every year my dad makes chestnut stuffing – sometimes he’ll get the prepared chestnuts, some years he goes and picks the chestnuts, roasts, peals, and chops them – the whole thing. So I knew I wanted to do a twist on this Thanksgiving staple in our house. ✨ - Find this recipe + 6 others in my FREE eBook – 7 Simple Thanksgiving Sides. Sign up via link in my bio! You will also find a special bonus offer for 15% hormone testing + individualized action plan. Why? Because the holidays – as magical as they are – can be stressful. We can measure how your body is managing stress by testing your hormones then create a plan to nourish + heal your body that will work for YOU. 🌻 - RECIPE: •1 Package @simplemills Artisan Bread Mix (inspired by @onceuponapumpkin ‘s Gluten Free Pumpkin Stuffing) 1 tbsp Ghee 3 Garlic (Cloves Diced) 1 White Onion (Chopped) 1 Asian Pear (or Apple) (Chopped) 4 stalks Celery (Chopped) 2 cups Chestnuts (Roasted + Peeled + Chopped) – ordered on @amazon Sea Salt & Black Pepper (To Taste) 1 tbsp Rosemary (Fresh) 1 tbsp Thyme (Fresh) 2 cups Organic Vegetable Broth (Or Bone Broth) - 1️⃣Prepare Simple Mills Artisan Bread according to package instructions for a loaf. I used a 9x9 circle plan and it worked perfectly. Once prepared leave out overnight to dry out. 2️⃣Preheat oven to 250 degrees F. Cut bread into 1-inch cube pieces and spread out on baking sheet. Bake for 30-40 minutes until dried out. 3️⃣Preheat oven to 400 degrees F. 4️⃣Heat a 12-inch cast iron skillet over medium-high heat and add ghee and garlic. Add onion, apple, celery, chestnuts, salt, and pepper and sauté until soft. Add rosemary and thyme and stir to combine. 5️⃣In a large mixing bowl add bread cubes and veggie mixture. Add broth and carefully combine. Wait until broth soaks bread through and transfer mixture back to the cast iron skillet. 6️⃣Transfer skillet to oven and bake for 30-40 minutes or until lightly browned on top. - Need some inspo to revamp some of your holiday favorites? Got tasked with bringing something you don’t know how to make? Want to healthify a classic? Sign up and receive the FREE eBook! ✨ #composednutrition
If you remember one thing today it’s this : you are allowed to take up space 💫 - 📷: @sarahschwab_
SPICED CRANBERRY SAUCE 🍒 - Need help with your Thanksgiving sides? I got you – sign up + receive a free copy of my 7 Simple Thanksgiving Sides eBook, arriving in your inbox this weekend! ✔️ - Cranberry sauce I feel like can be an afterthought – you get the obligatory can and call it a day. But cranberry sauce can be so much more – and doesn’t have to be shaped like a can. ✨ - My mom would always make a spiced cranberry jello mold with apples + oranges so I made a twist on that and it turned out amazing and tastes just like she used to make. ✨ - The holidays can be hard – I lost my mom 9 years ago so there will always be a hole during this time. But doing things like making her recipes and carrying on traditions can be incredibly healing. 🖤 - RECIPE: •1/3 cup Water •2 tbsp Maple Syrup •1 tsp Lemon Zest •½ Lemon (Juice) •1 tsp Pumpkin Pie Spice •1/2 tsp Cinnamon •2 cups Fresh or Frozen Cranberries •½ Apple (Red, Chopped) •½ Navel Orange (Chopped) •1 package Gelatin (I used a @vitalproteins individual stick pack) - 1️⃣In a small sauce pan, combine the water, maple syrup, lemon zest, lemon juice, pumpkin pie spice, and cinnamon over medium-high heat. Bring to a boil, then reduce to a simmer for 5 minutes. 2️⃣Add the cranberries and cook for 5-10 minutes. The cranberries should burst and the sauce will thicken. Add in apples, oranges, and the gelatin packet and stir to combine. 3️⃣Remove from the heat and allow to cool for 5 minutes before transferring to a mold, or storage jar. Allow to chill for at least 2-3 hours before serving. - What’re your favorite holiday sides? Be sure to sign up to get your copy of 7 Simple Thanksgiving Sides – link in bio! 🦃 #composednutrition
CUCUMBER MINT BLENDER JUICE 🥒🌱🌿 - Another blender juice recipe coming your way to make getting your greens in quick + easy ✔️ - RECIPE makes 2 servings | blend + enjoy 2 cups Baby Spinach 1 Persian Cucumber 1/4 cup Mint Leaves 1/2 Lime (Juice) 2 cups Water - With the holidays around the corner there is so much buzz in the health + nutrition world about how to stay healthy for the holidays. Blender juice is an easy way to get more greens in – important to support our bodies with nourishing vitamins + minerals that support our body’s natural detoxification system. 🌿 - Find more blender juice recipes at www.composednutrition.com/greens 🌱 #composednutrition
QUINOA VEGGIE STUFFED PEPPERS 🌶 - Super savory, smoky, and satisfying – can be made vegan, is gluten-free, and great for meal prepping ✔️ - Plus - any leftover filling is 💣 on it’s own or add to salads / bowls 🙌🏼 - Drizzle with Tahini Sauce 🌻(which is so good on anything): 1/4 cup Tahini 1 tbsp Extra Virgin Olive Oil 1 tsp Coconut Aminos 1 tbsp Lemon Juice (Juice) 1/2 tsp Garlic Powder 1/2 tsp Sea Salt 2 tbsps Water - 1. Add tahini, olive oil, coconut aminos, lemon juice, garlic powder, and salt to a small mixing bowl. Stir well to combine. 2.Add water until desired consistency. - Find the full Quinoa Veggie Stuffed Pepper recipe on my website – link in bio! ✨ #composednutrition
COMPOSED BLUEBERRY MUFFINS 🌻 - These are seriously so good + one of my favorites! And they’re gluten-free, dairy-free, and free of refined sugar ✔️ - It’s like banana bread + blueberry muffins all in one 🍌 - Find the recipe on my website – link in bio! Find under breakfast or gluten-free ✨#composednutrition
P U M P K I N  S P I C E  W A F F L E 🎃✨ - So light + fluffy with the perfect hint of pumpkin + spice. I adapted the recipe from my Simple Pumpkin Pancake and it turned out 💣 AND it’s vegan, gluten-free, dairy-free, and free of refined sugar ✔️ - All of my recipes are now up on my website! Organized by meal type + by intention 🙌🏼 - I N T E N T I O N Most of my recipes are dairy-free, gluten-free + I heavily emphasize plants. With clients we talk a lot about #cyclesyncing, seed cycling, getting in more greens, and coffee alternatives / caffeine-free options, so now you can search for recipes by the following: - ✨seed cycling + menstrual syncing: menstrual | follicular | ovulation | luteal ✨caffeine-free ✨coffee alternatives ✨dairy-free ✨gluten-free ✨greens ✨vegan - For this recipe (and all of my recipes) head to the link in my bio! If you could add any category to the above list what would it be? 🌻 #composednutrition
K E E P G O I N G 🌻 - A mantra to bring with you throughout this week ✨ - (unless you need a break - then stop + give yourself that too) - 📷: @thefreckledfox
S P I C Y G I N G E R T E A 🍋 - Perfect for the cooler weather + immune boosting if you feel a cold coming on 💪🏼 - RECIPE: 1/2 - 1 lemon, sliced 1/2 inch fresh ginger, chopped 1/2 tsp cinnamon 1/2 tsp turmeric 1/4 tsp cayenne hot water 1/2 tsp honey (optional) - Put all ingredients in a mug and top with hot water 🍋🌶 - What’s your favorite tea for colder months? ✨ #composednutrition