Be like the energizer bunny

 

Want to increase your energy? Read below for a simple exercise that will help you identify what activities and habits you can include in your day to feel refreshed and ready to take on your day!

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend! 

 

The situation:

How does this compare to your normal day?

Wake up, get the kids ready for school, sip down a quick breakfast, rush to work, do that work all day, rush home, take care of errands or kids, maybe fit in a quick workout, watch an hour of television and then fall into bed. Rinse and repeat.

Probably sounds pretty familiar.

In that routine, I see a lot of energy out, and not a whole lot of energy in.

 

I had a client asked me recently “what is me-time?”, and I realized that our national energy deficit is pretty serious.

 

Unfortunately, this constantly drained energy also manifests in fatigue and disease.

 

As a natural giver, I understand what you’re doing. You want to support your aging parents, your growing kids, and be the best boss you can be. You’re checking off all of the boxes for others, but unfortunately not the ones for yourself.

 

Laws governing energy:

If you’ll let me channel my former life as a chemical engineer, I believe that the secret to energy management relates to the First Law of Thermodynamics:

 

Energy is not created or destroyed, only transferred.

 

That means that if you want to have an energy reserve in your body, you have to be putting more in than you’re taking out.

 

If you’re not consistently making deposits in the energy bank, you’re going to run out real quick.

 

My hypothesis about increasing energy:

 

One thing that I’ve been realizing lately is that refreshing your energy takes a lot of intention. Sure, you might be going to yoga a few times a week or turning off your work email on the weekends, but is it done with clear intention of refreshing your energy?

 

I was working with one of my own coaches recently, and he said he devotes time to reading, learning, and decompressing because “I have to grow and advance as much or faster than my clients.” Similarly, as my yoga teaching and coaching load has grown, I’ve found that I need to spend more time reading, practicing yoga, being quiet, and investing in myself, and being intentional about these activities.

 

What’s your first reaction to this? For many people – the first impulse is “but I don’t have time!” In actuality, the barrier most of us are facing is that we don’t know what to do in order to refresh our energy.

 

Gaining energy is about more than time. It’s about knowing what to do in the first place.

 

If you feel tired, overwhelmed, or stressed more than you’d like to admit, take out a journal or a fresh word document, and check out this week’s assignment.

 

Your assignment to help you increase energy:

Here are a few questions to help you figure out what would be count as an energy deposit in your life:

  1. What activities/situations bring a smile to your face?
  2. What are you always glad you did after you finish?
  3. What is a simple hobby/activity you enjoyed as a child?
  4. What is a simple hobby/activity you enjoyed as a young adult?
  5. What physical movement (dance, walking, yoga, boxing, soccer) brings you happiness?
  6. What things do you currently do just out of enjoyment?
  7. What makes you laugh most?

 

At this stage of the game, don’t worry about when, how, where. Start with pinning down those activities that really light you up. Notice any patterns that show up, or any activities you’ve forgotten about or let go.

 

Send me an email (sam[at]behappyhealthyhuman[dot]com) or leave a comment below to tell me what activities and situations are most likely to give you more energy in your day. 

 

You can also share your experience with other members of our Happy Healthy Human community in our private Facebook groupYour experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing!

 

In my next post, we’ll dive in to how to actually fit these activities into your day, so that you can actually make these deposits in your energy bank, and be even more present and loving for your family.

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend! 

 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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WeLive Buddha Bowl with massaged kale and tahini dressing

Try this Buddha bowl with massaged kale and tahini dressing for a quick and easy weeknight dinner. It’s also the perfect party food!

 

Buddha bowl with massaged kale and tahini dressing photo

 

Eating is a social act. Whether it’s gathering your family around the table for the holidays, a birthday dinner, or a simple dinner party, meals are meant to be made and eaten together.

 

At WeLive, they’re expanding the family and friends community to include your neighbors.

 

WeLive is the housing arm of WeWork, the worldwide co-working space where I teach yoga and house my coaching business.

 

WeWork has been the foundation of my community since moving to Washington, D.C. one year ago. I met my boyfriend through WeWork, many of my friends work there, and I had multiple clients and collaborating partners from around the world because of their awesome network.

 

welive logo photo

WeLive has apartment buildings in the DC area (Crystal City, Arlington to be exact) and in NYC. Their furnished apartments and large communal spaces facilitate community and togetherness. There are constantly new events for their tenants – some educational, some wellness related (including my yoga classes), and others that are just plain fun (cocktail making class or Crab Fest, anyone?)

 

Healthy Cooking Classes at WeLive

But we all know that the kitchen is at the center of community (and critical for health). So the awesome community manager Alissa and I devised a plan for a healthy cooking class.

 

Monthly, me and 10 WeLivers (as I like to call them) cook and eat a healthy meal together. We want recipes that are easy for novice cooks, nutrition packed, and most importantly, delicious. I knew that Buddha Bowls had to be our first recipe.

welive buddha photo 2

 

What’s a Buddha Bowl?

Buddha bowls get their name because of their shape – they’re a bowl filled up with a hodge podge of vegetables, grains, beans, meat….any delicious, whole, unprocessed food. You fill up the bowl so much, it looks like the Buddha’s belly!

 

Most importantly, Buddha bowls are insanely easy to make and lend themselves well to pre-prepared food. You can use a combination of raw, cooked, and bought foods to mix and match all week.

 

Buddha Bowl with massaged kale and tahini dressing

This Buddha bowl with massaged kale and tahini dressing l is a particularly lovely combination.

 

Here’s what’s in it:

  • Quinoa and roasted chickpeas add protein
  • roasted carrots add a deep, sweet flavor, plus plenty of beta carotene
  • cucumbers and peppers add a fresh veggie crunch!
  • massaged kale to add a powerful, folate and vitamin K-filled bunch of leafy greens
  • tahini turmeric dressing that is anti-inflammatory and filling

 

Why Massaged Kale?

Kale is famous for it’s health and not it’s taste. Luckily, it’s super delicious when it’s prepared correctly.

 

Massage your kale with olive oil and salt (seriously, get in there and play with your food!) It softens up the tough fibrous parts and makes the kale delicious and easy to eat.

 

welive buddha photo 3

 

Making the Buddha Bowl

Making this with the WeLivers was a huge success. We had people in charge of each aspect of the Buddha bowl, leaders in charge of the cooking timers, and we all became kale massaging masters.

 

The best part of the evening was when the cooking was done, and everyone got to eating. We had a communal table, and were able to chat, and just spend time together.

 

That is the power of food. That is the beauty of WeLive. I’m proud to be a part of it!

 

When you make this recipe – make sure to take a photo and tag @happyhealthysam so I can see your amazing meal!

Buddha Bowl with Massaged Kale and Tahini Dressing
 
Cook time
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Have an indulgent breakfast treat that's still good for you! This scone/muffin hybrid is gluten-free, vegan, and high in protein so you can have an energy-filled day. WIth a quick, homemade jam, you can get all the benefits of a breakfast pastry from delicious, whole-food ingredients.
Author:
Serves: 2
Ingredients
  • ½ cup cooked quinoa
  • ½ cup Roasted Chickpeas
  • ½ avocado Avocados
  • 2 Roasted carrot
  • 1 cucumber
  • 1 bell pepper
  • 4 cups kale
  • 2 tbsp pumpkin seeds toasted
  • olive oil
  • salt
  • ¼ tsp cayenne pepper
  • ¼ cup tahini
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • ½ tsp turmeric
  • salt
  • pepper
Instructions
  1. Rinse quinoa and cook in water over medium high height until softened (~20 minutes)
  2. On a large skillet, place canned chickpeas, salt, ~1/2 tbsp olive oil, pepper, and cayenne pepper. Roast at medium-high heat for ~10 minutes until slightly crispy and brown.
  3. Roast carrots (cut lengthwise and then into 4ths) at 425F for ~20 minutes on a baking sheet with 1 tbsp olive oil, salt, and pepper.
  4. Slice up cucumbers, bell pepper and avocado.
  5. Massage kale with a small amount of olive oil and salt.
  6. Gently toast pumpkin seeds on a skillet until slightly browned (~5 min)
  7. Combine tahini, turmeric, cayenne, lemon juice, and water, mixing until smooth. Add salt to taste.
  8. Assemble your bowl and drizzle with dressing!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!

 


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Vegan Scone Muffins with Homemade Jam

These vegan scone muffins with homemade jam are inspired by the Scuffins from Frog Hollow in San Francisco. They are refined  sugar and flour free, and are easy to put together. Even better, they store beautifully so you can make them a great breakfast or afternoon treat all week!

 

vegan scone muffins with homemade jam

 

Have you ever eaten soup out of a bread bowl? You get a hearty, veggie-filled stew that slowly soaks into the bread. The only thing better than the soup itself is finishing up the bread afterwards.

 

Now imagine a sweet version of this: You eat a warm, luscious jam surrounded by the most perfect buttery scone. I first experienced this at Frog Hollow at the Ferry Building in San Francisco.

Continue reading…


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Panzanella Salad with Strawberry and Cornbread

Try this panzanella salad with strawberry and cornbread. It’s the perfect summer recipe to enjoy beautiful summer produce! 

panzanella salad with strawberry and cornbread photo

 

Let’s talk about season and local eating.

 

It was a buzz word for a few years on the food scene, and then we realized that even everyone up in the Northeast US wanted to eat avocados year long and well….you know the rest of the story.

 

I’ve had an interesting journey with seasonality and local eating. Growing up, we had a garden, and I was very aware of how wonderful it was to go out and pick raspberries, figs, lettuce, and tomatoes from our garden. But it didn’t translate to a true understanding of how there could be a rhythm to all the foods that we eat.

 

Fast forward to my time in undergrad. I was living in New York City, 4 blocks away from the famous Union Square Market. Suddenly, I had farm-fresh vegetables available 4 days a week. It was at Union Square Market that I bought my first kale, bok choi, Jonagold apples, and fresh chestnuts. It was at Union Square Market that I learned that fresh produce has an amazing, distinct flavor. You don’t need to salt, oil, and cook up a vegetable to make it taste good.

 

As summer turned into fall and then winter, I learned that there are indeed seasons to food. The abundance of peaches and tomatoes and eggplant gave way to sweet potatoes, greens, and apples.

 

But despite the limitations on the types of food available, the amazing flavors made shopping at the farmer’s market worth it.

 

When I moved to North Carolina, it (ironically) got harder to eat seasonally. The farmer’s market was more expensive and open much fewer hours than in NYC.

 

Now in DC, I’ve been trying to take advantage of the better produce availability and get back to my market-cooking ways. I’ve been helped out tons by From the Farmer, a delivery service that brings farm-fresh veggies from around the region directly to your home.

 

With that first delivery, I was blown away. THE FLAVOR! The freshness! I had a flashback to my New York days, and I was just so happy.

 

Why I recommend shopping at farmer’s markets:

  1. Fresher food and bigger flavors. Like I’ve been saying up above, just-picked produce just tastes better. Imagine your peaches sitting on a truck, boat, or plane for hours before being cold packed, transported again, and then sitting out on a shelf for a week. All that flavor dissipates!
  2. More nutritious. I’m not going to claim that an apple from Argentina is bad for you. But here’s what’s true: over time, vitamins and minerals degrade. And especially if that produce is getting heated up and cooled down repeatedly, it could be negatively impacting the vitamin content of the food!
  3. Your money is going into the local economy. When you buy directly from a farmer, all that money goes to him or her, rather than mostly to a grocery store and distributor. By spending your dollars at a farmer’s market, you’re directly supporting a neighbor and entrepreneur in your community. That is very cool.
  4. It’s fun and inspiring! It’s so much fun to go to a farmer’s market – there’s usually a band playing, kids running around, and tons of stands to choose from. There’s nothing better (in my opinion) than going to the market, seeing what foods are available, and then going home and looking up a good recipe to use the fresh food that you find. When you realize just how great your food tastes without much help from you, it becomes that much more fun to keep shopping local!

 

Panzanella Salad with Strawberry and Cornbread

This recipe is one of those spring/summer farm-fresh meals that tastes delicious and satisfying.

 

It’s packed with greens and veggies, and includes strawberries and toasted cornbread for a little sweetness. These cornbread croutons are amazing, you’ll probably get addicted : )

 

No cornbread? No problem – just get a good loaf of bread and make the croutons in the same way!

 

Lastly, this salad is completed with a zesty, mustard-y, lemon vinaigrette. It adds a brightness to the salad that makes it feel like summer will never end.

 

What’s your experience with local/seasonal eating? Do you visit the farmer’s market? Are you going to give one a try after trying this recipe? Leave a comment below!

 

And when you make this recipe – make sure to take a photo and tag @happyhealthysam so I can see your amazing meal!

 

 

Panzanella Salad with Strawberry and Cornbread
 
Cook time
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Get ready for a delightful, summer-y salad with a special treat. This spring panzanella features farm-fresh veggies, strawberries, and delightful cornbread croutons to provide a little sweetness. Eggs add a healthy dose of protein, and a Dijon vinaigrette gives a tangy flavor your family will love.
Author:
Serves: 2 for main dish, 5 for a side salad
Ingredients
  • 4 oz spring greens (kale, spinach, mustard greens, arugula)
  • 10 cherry tomatoes, cut into fourths
  • 6 oz strawberries, sliced
  • 2 cups mixed vegetables, chopped  (e.g., radishes, green beans, carrots, turnips, new potatoes, asparagus, peas, cucumber)
  • 4 oz Cornbread (about 1 large square)
  • 4 hard-boiled eggs, cut into ½ inch slices
  • 2 tbsp Apple Cider Vinegar
  • 3 tbsp Olive Oil
  • 1 tbsp Dijon Mustard
  • Salt
  • Pepper
Instructions
  1. Make Cornbread Croutons:
  2. Cut the cornbread into 1-inch cubes.
  3. Roast in a skillet at medium heat with 2 tsp olive oil, ¼ tsp salt, and a few pinches of black pepper. Stir to coat.
  4. Remove when cornbread has browned on all sides.
  5. Make the salad dressing:
  6. Dissolve ~1tsp salt in 2 tbsp apple cider vinegar.
  7. Add 1tbsp dijon mustard, 2 tbsp olive oil, and ¼ tsp pepper.
  8. Stir vigorously.
  9. Assemble the salad:
  10. Combine the salad greens, vegetables, tomatoes and strawberries.
  11. Add salad dressing and toss until evenly coated.
  12. Taste salad and adjust seasoning as needed.
  13. Add eggs and cornbread croutons and gently mix.
  14. Serve and enjoy!

 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Easy, Healthy Banana Pancakes (gluten-free, dairy-free)

 

Make a fast, simple, delicious weekend breakfast or brunch with my easy healthy banana pancakes! They’re high in protein, fiber, and heart-healthy fats.

easy healthy banana pancakesI get a lot of questions about breakfast.

 

We’ve all heard the old adage that breakfast is the most important meal of the day, but most of us are unhappy with our current breakfast routines.

 

Continue reading…


Pub runs are bad for your health: 3 reasons why

pub runs bad for your health photo

Pub runs sound like a great idea.
Bars love them because it creates a weekday rush at a time when business is usually pretty quiet. Running stores love them because it’s fosters community (and people addicted to a weekly run).

Now don’t get me wrong, I love anything that gives people an excuse to get more active.
But pub runs may be keeping you further from your weight loss goals, dampening your energy, and hindering your progress as a runner.

 

In today’s post, I’ll share 3 reasons I don’t recommend pub runs as we traditionally participate. Then, I’ll give you my formula for a healthier pub run that still lets you have fun with your friends, without throwing all your health goals out the window.
Continue reading…


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Shakshuka with Veggies and Chickpeas Recipe, Plus 4 Other Recipes That Make Delicious Leftovers

shakshuka with veggies and chickpeas recipe leftovers

When I first ate a shakshuka filled with veggies and chickpeas at Scratch Bakery in Durham, I was in love. The soft vegetables and chickpeas were bathed in a rich tomato sauce and topped with lightly cooked eggs. It was was decadent, delicious, and filling.

As the day went on, I came to love the shakshuka more and more. Despite the fact that I was moving boxes and packing, I was satisfied and full for hours after eating. I began to appreciate that this meal is a nutritional powerhouse, in addition to being very delicious. This veggie filled shakshuka has fresh ingredients, lots of vitamins and minerals from the veggies, and includes chickpeas and eggs for protein to keep your energy strong throughout the day.

 

The simplicity of the ingredients and presentation made me want to try it out for a quick weeknight dinner. Success! The heartiness kept me satisfied, and despite how easy it was to make, it felt like a decadent, indulgent treat.

 

The best thing about this shakshuka filled with veggies and chickpeas is that the base stores beautifully in the fridge or freezer, making for great leftovers.

 

Life is busy, and lack of time stops many people (including me!) from cooking at home. That’s why I’m obsessed with finding quick, easy meals that also store well as leftovers. You want to make it easy to eat lunch and dinner at home!

 

Now, perhaps you’ve experienced gross, cold, slightly thick and tasteless meals that  you drag to school or work and begrudgingly eat. If so, I recommend that you try my tricks to revive your leftovers. Adding a little extra salt, some heat, and repurposing with fresh sauces all can help to make your meal taste delicious even the day after.

 

There are certain foods that make awesome leftovers without any added ingredients or work. In fact, these foods actually taste better the longer that they marinate!! Their flavors intensify and the ingredients soften, making for delicious leftovers you won’t regret eating.

 

My shakshuka filled with veggies and chickpeas is one such recipe that actually tastes brilliant as leftovers. But I also wanted to share with you 4 other recipes from around the web that  I’ve used as leftovers.

 

Be sure to share your favorite meals that make awesome leftovers in the comments below!!

 

Here are 4 of my favorite recipes for amazing leftovers from around the web:

Palak Daal from 101 Cookbooks

palak daal 101 cookbooks recipe

It may not be the most beautiful dish, but this palak daal has bright flavors that will keep your tastebuds (and belly) very happy. Plus it’s packed with great protein and healing spices!

Chickpea, Ginger, and Spinach Soup from Serious Eats

Spanish Chickpea and Spinach Stew with Ginger serious eats recipe

One of my favorite weeknight meals. You can freeze the soup into individual containers, or add extra greens in your lunch pail for a super-greened up treat.

Ratatouille’s Ratatouille from Smitten Kitchen

Ratatouille’s Ratatouille from Smitten Kitchen recipe

This recipe makes for a beautiful meal that lends itself well to being tossed over a salad, pureed into soup, or served with a poached egg or chicken.

Spaghetti Squash Pad Thai from A Couple Cooks

Spaghetti Squash Pad Thai from A Couple Cooks recipe

This recipe is so fresh, bright, and delicious. Add a few ounces of chopped tofu or cooked chicken at the end for a protein-rich and complete meal!

And now…the recipe you’ve been waiting for:


Shakshuka with Veggies and Chickpeas Recipe

Shakshuka with Veggies and Chickpeas
 
Cook time
Total time
 
Shakshuka is the perfect dish for lazy weekend brunches or quick weeknight meals. The veggies cook in the tomato sauce to get soft and sweet. Chickpeas and lightly cooked eggs add a generous helping of protein. The best part? The base stores well in the fridge or freezer so you can have delicious leftovers!
Author:
Serves: 4
Ingredients
  • 2 tbsp olive oil
  • 4 carrots, chopped
  • 2 large zucchini, chopped
  • 2 cups broccoli, chopped
  • 28 oz chopped or crushed tomatoes
  • 1, 16 oz can chickpeas
  • 6 eggs
  • salt to taste
  • ½ tsp cumin seeds
  • 2 handfuls chopped parsley, cilantro, or rosemary
  • ¼ tsp pepper
  • 4 tbsp tahini
Instructions
  1. In a large skillet, sauté olive oil, carrots, zucchini, salt, and cumin seeds on medium heat until veggies are starting to slightly brown.
  2. Add broccoli and more salt, sautéing until broccoli starts to soften.
  3. Add tomato sauce, salt, and pepper.
  4. Gently boil the sauce (5-10 minutes), stirring when needed to prevent sticking.
  5. Add the chickpeas, and cook for 2 minutes.
  6. At this point, you can turn off the heat and let the sauce rest.
  7. Right before you’re ready to serve, add the handful of herbs.
  8. Make little wells in the sauce, and crack eggs into the wells, keep the heat on low so the sauce is gently simmering.
  9. Cover the pan and cook the eggs until the whites just set (be careful not to overcook/harden the yolks!) (~5-6 minutes).
  10. Meanwhile, mix tahini with a second handful of herbs and a little salt.
  11. Turn off the heat, and serve with tahini dolloped on top. You can also add some crusty, toasted bread to sop up all of the extra juices!

  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Healthy Chips Recipe: Banana Spirulina Crisps

healthy chips recipe banana spirulina

 

I remember reading a fascinating article a few years back about how we derive pleasure from crispy things. Above and beyond the salt and oil, the crisp and crunch of a potato chip makes us pay more attention to our food, and thus derive more pleasure from it.

 

Now the easiest way to get crispy, crunchy noises is to fry things. But research has consistently finds that eating fried food is associated with diabetes, cancer, and cardiovascular disease risk. However, it’s not clear if this link is because people who eat fried foods tend to overconsume their calories, or if there’s actually something particularly harmful about frying your foods.

 

I think it’s time to make a crispy, crunchy, satisfying snack that’s also good for you!

I found these Go Raw Snacks at the grocery store and immediately fell in love. But the next thought I had was…..I could totally make this at home!

So here are my Super Banana Spirulina Crisps. They’re made with all real ingredients and are a breeze to put together.

Addictive, crispy, and satisfying, most importantly, they’re also great for you!

The coconut and banana give you tons of potassium and fiber, and I’ve shared with you before that spirulina is a super food you don’t want to miss.

Here are the benefits of spirulina:

  • High in calcium, B vitamins, and fatty acids.

  • Powerful antiinflammatory

  • A great source of chlorophyll, which is a powerful antioxidant, mood regulator, and promoter of iron.

 

Make this healthy chip recipe – you and your family will love the crunch!

When you make the recipe – make sure to take a photo and tag @happyhealthysam so I can see your amazing meal!

 

Print a free PDF of this recipe!



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Banana Spirulina Crisps
 
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Get a satisfying, crunchy snack without all the extra calories. These banana spirulina crisps are high in antioxidants, calcium, iron, and have anti-inflammatory properties. The subtle sweetness of the banana, and the salty crunch of the spirulina and sesame seeds make this an awesome treat your family will love!
Author:
Serves: 20 crisps
Ingredients
  • 2 bananas
  • 2 tsp spirulina
  • 1 tsp vanilla
  • ¼ teaspoon salt
  • 2 tsp coconut oil (melted)
  • ⅔ cup coconut flakes
  • ⅓ cup sesame seeds
Instructions
  1. Preheat your oven to 170F (or the lowest temperature setting you have)
  2. In a food processor or blender, mash up the bananas, spirulina, vanilla, coconut oil, and salt.
  3. Stir in the coconut flakes and sesame seeds.
  4. Spread out the mixture into a thin layer on a lined baking sheet, smoothing out with a spatula.
  5. Poke the top of the mixture with a fork.
  6. Cook at 170F for 6-8 hours or until crispy.
  7. Break up the crisps, and store in the refrigerator for up to 2-3 weeks (if they last that long!)

 

Print a free PDF of this recipe!



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  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Kale, Parsley, and Bulgur Salad Recipe

kale, parsley, and bulgur salad recipe photo

If you needed proof that healthy food can also be quick to prepare and super delicious, look no further than this kale, parsley, and bulgur salad.

Including the cooking time for the bulgur, this hearty salad takes less than 20 minutes to put together, and will have your family and friends begging for more.

Even better, this salad preserves beautifully in the fridge, so you can pack this salad for lunches and picnics in the park. You’ll be happy to eat these leftovers, which is not something you can say about every salad.

Continue reading…


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