Reflections of My Sugar Habits + Savoury Kale and Onion Waffles

I am on day three of no sugar and so far, things are going great! I think a big part of this has to do with the fact that I don't eat a ton of sugar as it is, but I definitely sneak in more then I am aware of. Last night after a taco salad dinner I was craving something sweet pretty fiercely but I drank some lemon water and it subsided pretty quickly. Yay!I also gently reminded myself why I was doing this. It's not about deprivation or losing weight, it's about doing something kind for myself and my body. It's about feeling healthy and free of any addictive feelings associated with the sweet stuff. It's about better sleep and observing my body and what it needs from me. 

I've always been drawn to sweet over savory and it may have to do with the amount of sugary foods we ate as children. This is not me placing any blame whats so ever towards my parents. I know they did the best they could with the knowledge they had at the time. And hey, it was the 80's, the era of quick, fast, convent and everything from a box. Can you say hello Hamburger Helper!

I remember fondly going to this adorable little candy store, Sweet Additions, with my mom and brothers and picking out all my favorite treats. It's a memory I hold dear to me however, I think the amount of sugar I ate as a kid is unbelievable now and was probably what left me with my sweet addiction today. However, the memories I will forever hold dear because it was something special that we did with my mom. It was "our" place and I love her for creating something like that for us. 

Today those kinds of sweets just aren't part of my diet. What is however, as I mentioned in this post, are the natural, whole foods variations. Since I am sugar-free for a month I am trying to come up with some creative breakfast, lunch and dinner idea. Most of my breakfasts can be on the sweet side so I'm using Pinterest anything else to gain some inspiration.

I came up with this variation of waffle because it totally satisfies what I'm craving. I think you could eat this one for breakfast, lunch and dinner. 

Please meet my Savoury Kale and Onion Waffles. They are dreamy...

Savory Waffles 2
Savory Waffles 2

Savoury Kale and Onion WafflesMakes 2 waffles

What you'll need // Waffle Maker * 4 eggs * 2 tbsp coconut flour * 4 tbsp full-fat coconut milk * 1 tbsp coconut oil (for waffle maker) * 2 cups kale (chopped into small bits) * 1 small white or sweet onion * Micro greens for topping * Red Pepper Cashew Cream (recipe below)

How to make // 1. Begin by whisking the eggs in a medium bowl. Add in the coconut flour and full-fat coconut milk and combine thoroughly. 2. In a pan, saute onions until translucent and add kale. Sauté for about 5 minutes. Set aside to cool. You don't want to add the hot mixture to the egg mixture as it may begin to cook the eggs. At this time, turn on your waffle maker and allow for it to heat up. 3. Once kale and onion mixture has cooled, add to egg mixture and combine. Use about 1/2 a tsp of coconut oil on the waffle maker and using a 1/2 cup measuring cup, scoop out some of the mixture and place in the center of the waffle maker, close lid and allow to cook. (make sure you know how to use your waffle maker :) ) 4. When waffle is ready, place on plate and top with micro greens and red pepper cashew cream (recipe below)5. Enjoy!

Red Pepper Cashew Cream

What you'll need //* 1 cup cashews, soaked for 1 hour up to overnight* 1 tsp rice vinegar* 3/4-1 cup water* 1 small lemon* Pinch of sea salt* Jar of roasted red pepper or I used a jar of roasted red peppers, eggplant and garlic tapenade mixture I found at Trader Joe's. 

How to make // (make this ahead of time)1. Place soaked cashews in blender and begin by adding 1/2 cup water, adding more as necessary. You don't want to add too much because it become too liquified and not creamy. Blend until smooth. 2. Add the rice vinegar, sea salt, and lemon juice and continue to blend for a few seconds. Last, add in the roasted red peppers or the tapenade and combine for about 45 more seconds or until well combined, smooth and creamy. 3. Place in some kind of storage container and store in fridge for up to a 5 days. I always have some kind of cashew cream made and ready in the fridge. 

Savory Waffles
Savory Waffles
Savoury Waffle 3

Blueberry Vanilla Oatmeal Smoothie

Blueberry Oatmeal Smoothie 2

One of the most challenging areas for eating for me is breakfast. I never miss it but because I find myself craving variety often, I have to switch it up. Some mornings I love Avocado Toast or a poached or fried egg on veggies and then there are the mornings that I just want a smoothie like this Blueberry Vanilla Oatmeal Smoothie I made the other morning. I'm going to let you in on a little secret of mine though. I'm not a huge fan of green smoothies. Gasp! The horror, I know  especially from a health and wellness coach :) but I've always just been more of a green juice gal instead. 

However, if it's a smooth and creamy one that somewhat mimics the consistency of a milkshake, I'm so game. 

Strangely enough, I was craving a vanilla milkshake the other day (for breakfast to boot!) and decided to get a little creative in the kitchen. This blueberry oatmeal variation comes from the vanilla base I created and taste just like blueberry pie but chalked full of superfood deliciousness instead of sugary stuff our body doesn't really need nor like. 

And now it's my newest addiction...

Blueberry Oatmeal Smoothie
Blueberry Oatmeal Smoothie

Blueberry Vanilla Oatmeal Smoothie

What to use:1 cup frozen blueberries1 Scoop Vanilla Protein Powder (I am currently using Arbonne Vanilla which is totally plant-based and gluten free. If you are interested let me know)1 tbsp chia seeds1/2 c. gluten free Oatmeal (I use Bob's Red Mill)1 tbsp Maca Powder1 tbsp Lucuma Powder1 tbsp coconut oil

How to make: 1. Place all ingredients in a blender. I use a Vitamix and love it. They can be a little pricy but totally worth every single penny.  Combine until very smooth and creamy. I add about 1/2 cup to 1 full cup of ice to thicken up if need be. 

2. Serve and enjoy!

Blueberry Oatmeal Smoothie 2
Blueberry Oatmeal Smoothie 2

If you try it out come back and tell me what you think! 

A Garden Salad...(because most of it came out of my garden!)

My husband, David and I have a massive garden.Almost too much for two people. We live on about fifty acres and thus have room to have a massive garden and do so every year. Since we juice regularly now it's been a real blessing because of all the greens I snag from the garden for them. We are trying to grow as much as we can and try to live off our land and give our grocery bill a break as well as grow an abundance of stuff that we can preserve and put up for future use.  Unfortunately, we also have busy lives and our garden has the tendency to get away from us and we are left with having to eat a shit ton of broccoli and beets all within one week :) Last weekend we were having friends over who were in town from Canada and we happened to have an abundance of beets and broccoli. I remembered a salad I had had at a friends about a year ago and wanted to recreate it for my friends. This salad however, is so versatile that you could put whatever you have on hand in it and it will still be incredibly delicious. It's simple and uses only a little olive oil and balsamic as the dressing which leaves you really tasting the true flavors of each ingredient.  It's my variation of A Garden Salad because well, I got a majority out of our garden!

garden salad

A Garden Salad


A head of roccoli

Bunch of swiss chard

10 beets

10 small baby red potatoes

1 cup quinoa

Drizzle of olive oil + balsamic vinegar

1 lemon (optional)

Sea Salt + pepper


1. Rinse quinoa and then pour into a pot and add 2 cups of water. Allow water to come to a boil then place lid on pot and turn heat all the way down to low. To get fluffy quinoa, don't stir or lift lid. Set a timer for 15 minutes. Check once time goes off by lifting lid slightly. If you can see liquid or it doesn't seem quite fluffy, place the lid back on the pot and set the timer for 5 more minutes. Continue doing this until the liquid is absorbed, then turn off heat and leave lid on pot for another 20 minutes. It should be nice and fluffy when you turn it with a fork.

2.  Set your oven to 400 degrees and with a fork, puncture hole on both sides of all the potatoes. When oven is warm, place potatoes in a baking dish and set inside oven. Cooking time will vary depending on your oven so check every 15 minutes with a fork. When done, remove and set aside to cool.

You can cook your beets at the same time. I usually remove the skin before roasting them using a vegetable peeler. Then, placing them in a baking dish or wrapping them in tin foil, place in the oven for about 45 minutes. They will take anywhere from 45 minutes to an hour to cook all the way through. Hint: try to cut them up in the same size pieces. They will cook evenly.

Coat broccoli with a little olive oil and salt + pepper and place in a baking dish. Cook for about 10 minutes. You want them to be crunchy and lightly cooked.

3.   Once all your vegetables that need to be cooked are done. Allow them to cool completely.

4.  Cut your potatoes in halves or fourths and place in a big mixing bowl. Cut your beets up into bite size pieces and add to the bowl. I usually cut the broccoli into about 1- 11/2 long pieces and add them with the other ingredients. Wash and chop your swiss chard and add to the bowl. Last, you will add the quinoa. Mix everything together well.

5. Here is another recommendation: use a good quality olive oil. Oh my, it makes the world of a difference. Start to drizzle it on the bowl of garden goodies and then add a bit of balsamic. Start with the 'less is more' mentality then people can add more if they like. You can also squeeze some fresh lemon juice on it as well. Finish with a good quality sea salt and ground pepper.

6. Serve and enjoy.

Other options:

+ Add avocado for an added creaminess.

+ Other veggie goodies that would be killer in this are asparagus or zucchini. Just play around and use what is on hand.

+ Sprinkle sunflower seeds or pumpkin seeds on top as a garnish or a sprout variety of your choice.

This salad is chalked full of fiber and tons of nutrients. It's a superfood salad to the max and your body will thank you later. It keeps really well in the refrigerator for several days so don't worry about the swiss chard or the other veggies getting soggy like other salads.

garden salad 2


Tell me, what would you add to this salad to make it even more of a superfood powerhouse?

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