Healthy Apple Cider Muffins -gluten free & vegan!

Try these healthy apple cider muffins if you need a dose of fall and a simple, healthy treat to energize your day!

healthy apple cider muffins photo

 

I wear a lot of hats during my day. Sometimes I’m in the kitchen making healthy food for my snack food line or for my cooking classes. You can find me leading yoga classes, or helping individuals improve their energy and diet through personalized wellness plans.

 

You could say that’s a lot of different things, but to me, they’re all unified under the goal of helping people live their happiest, healthiest life in full alignment with their values and goals. The yoga, the nutrition, the food, those are just some of the tools I use to help people get there.

 

So even though sometimes we’re talking about headstand, and sometimes we’re talking about how to prioritize your schedule….they’re all with the same goal of living your life in full alignment.

 

It’s with this goal that I started throwing Yoga Parties. A yoga party is a yoga class with tea, snacks, and time to talk and hang out with friends new and old after class. It lasts a little longer than your typical yoga class, but you also get the benefits of nourishing your body and meeting new friends.

 

samantha attard yoga photo

Photo by Andrew Wright

My first few Yoga Parties were held in Meridian Hill Park, and were they a blast. Most participants said their favorite part was connecting with new people they wouldn’t have met otherwise. It was amazing.

 

The Yoga Parties will be slowing down for the winter season, but I’m excited to continue to bring food, yoga, and community together at some other events this winter (be sure to check out my calendar for the latest updates!)

 

Now onto the muffins. I made these apple cider muffins for my last yoga party because I wanted a delicious, filling treat with flavors of fall. These muffins do not disappoint.

 

They’re made with a combination of almond, oat, and chickpea flours for a high-protein blend of gluten free flours! I use flax to replace the egg, and apple cider to sweeten it up. They’re moist, light, and delicious!

 

Check out the recipe below, and let me know in the comments: what does living a life of alignment mean to you?

 

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

 

 

Apple Cider Muffins
 
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Author:
Serves: 20 mini muffins
Ingredients
  • 2 tbsp flax seed, ground
  • 6 tbsp water
  • 1 cup oat flour (or ground oats)
  • ¾ cup chickpea/garbanzo flour
  • ¾ cup almond flour
  • ¾ cup brown sugar
  • 2 tbsp hemp hearts
  • 1 tsp salt
  • 2 tsp baking powder
  • 1 cup apple cider
  • 6 tbsp melted coconut oil
  • 1 tsp cinnamon
Instructions
  1. Preheat oven to 350F
  2. Mix ground flax seeds with water in a small bowl.
  3. Mix ground oats, chickpea, almond flour, sugar, salt, baking powder, and hemp hearts together.
  4. Heat up the apple cider until gently boiling and then combine it with coconut oil.
  5. Add coconut oil/apple cider to the dry flours, and mix until combined.
  6. Then, fold in the flax seed mixture and mix gently until JUST mixed.
  7. Pour into muffin tins, bake for 30 min or until firm.
  8. Let muffins cool in tins.
  9. If you like moist muffins - spoon a teaspoon of apple cider on cooked muffin tops as they cool!
  10. Store in sealed container or freeze for later use!

 

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Simple Homemade Hummus Recipe

This simple homemade hummus is easy to make and is the perfect accompaniment for your lunch box, with carrot sticks, or at your next party. It’s high in protein, contains healthy olive oil and parsley, and tastes delicious!

 

Simple homemade hummus recipe photo

 

What recipe do I probably get the most use out of in my life?

Hummus.

I make my hummus recipe during Sunday meal prep for lunches and afternoon snacks, use it as a protein source in collard wraps and burritos, and bring it out as a dip when I have people over for parties.

Inevitably at these parties, people are amazed at just how great homemade hummus tastes when compared to the usual dip you pick up at the store. It’s amazing just how much flavor it has when compared to what you buy in the store.

Homemade hummus has a few other added benefits:

-no weird ingredients or preservatives

-no random vegetable oils

-cheaper than buying hummus

-super easy to make!

So today on the blog I’m letting my biggest party trick out for all of you. Enjoy!

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

Simple Homemade Hummus
 
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This simple homemade hummus is easy to make and is the perfect accompaniment for your lunch box, with carrot sticks, or at your next party. It’s high in protein, contains healthy olive oil and parsley, and tastes delicious!
Author:
Serves: 608
Ingredients
  • 2 cans chickpeas
  • 2 tbsp tahini (unsalted)
  • 2 tbsp lemon juice
  • 1 tsp salt
  • 1 tbsp olive oil
  • 1 tsp chopped parsley (or more!)
Instructions
  1. Combine all ingredients in a food processor or blender.
  2. Taste and adjust seasoning as necessary.
  3. Refrigerate before serving.

 

  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 and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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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
 
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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 and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


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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.

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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!

 

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!)

 

  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 and yoga instructor who helps people eat, move, and live with intention. Learn more here.

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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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.

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Homemade chocolate thin mint cookies

homemade chocolate mint thin mint cookie photo

I am totally in support of the Girl Scouts mission:  “Girl Scouting builds girls of courage, confidence, and character, who make the world a better place.”

But the one area where in my opinion they fail in their mission is in their cookies. Traditional thin mints are a combination of low-quality ingredients. They’re basically full of sugar, corn syrup, soybean oil, canola oil, dairy derivatives, and other additives. They use natural flavoring – but there’s no trace of actual peppermint in the ingredients.

 

Here’s the thing about cookies like Thin Mints. They taste sweet and feel pretty addictive. But the reason why you need a full box to be satisfied is because they’re not actually flavorful or filling.

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Healthy Thyroid Maca Snack Recipe

healthy thyroid maca snack photo

Dealing with hypothyroidism or Hashimoto’s Disease is not easy. Your energy has tanked. You feel tired. And despite watching your diet as carefully as possible, you still see your weight climbing up. You want to exercise and stay healthy, but that feels impossible when all you want to do is sleep.

 

To make matters worse, the diet recommended for people with hypothyroidism or Hashimoto’s is pretty strict. It’s recommended that you cut out some foods that are delicious and found everywhere in our food supply:

  • No gluten
  • No sugar
  • No dairy
  • No caffeine

Finding a delicious snack that’s still good for you can feel impossible.

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Peanut Butter Chocolado (Chocolate Avocado) Pudding Recipe

peanut butter chocolate avocado pudding recipe

Maybe you haven’t heard, but people are pretty obsessed with avocados these days.

Most of us were probably introduced to avocados through the delight that is guacamole. But over the past few years, we’ve realized that avocados are good for much more than this nacho accompaniment.

Avocados are high in monounsaturated fatty acids – heart healthy fats that are associated with lower risk of heart disease. A health food that’s also delicious?! Bloggers and families around the world now look for any excuse to add avocados to their favorite dishes

.

More recently, avocados have even made their way into desserts. Yep, you heard me right, avocado is a popular ingredient in iced cream, cakes, and….chocolate pudding.

That’s what we’re covering today. Chocolate avocado pudding (or Chocolado, as one member of my free Happy Healthy Humans Facebook Group suggested). I was skeptical that avocado would actually improve a chocolate pudding, but I’ve been proven wrong. Avocado actually makes the chocolate pudding taste better! Avocado’s high fat content makes a smooth, creamy texture. The pudding tastes much more decadent than it actually is, meaning you’re satisfied and happy with a smaller portion.

And the avocado isn’t the only virtue in this pudding. I also use banana to sweeten it up instead of processed sugars. Peanuts increase the protein content (and make for a delicious flavor combination).

The nutrition behind the peanut butter chocolate avocado pudding:

Avocado is high in potassium, magnesium, and monounsaturated fats, which all improve your heart health.

Cocoa powder has a high antioxidant content helping to relax your blood vessels, reduce blood pressure, and boost your mood.

This recipe takes only a minute to mix together, a few minutes to chill, and keeps well in the fridge for a day or two. It’s the perfect after work snack or dinner treat!

 

Peanutbutter Chocolado (Chocolate Avocado) Pudding Recipe
 
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If you want a rich, decadent chocolate treat, but don't want to bust your diet - look no further. Avocado, banana, cocoa powder, and peanut butter combine to make a rich dessert that's also good for you! Avocados provide beneficial monounsaturated fats that satisfy your cravings. Cocoa powder has antioxidants and polyphenols to reduce inflammation. Banana and just a touch of honey sweeten this dessert and fill you up with minerals like potassium.
Author:
Serves: 2-3 generous portions
Ingredients
  • 1 medium avocado
  • 1 banana
  • 1 tsp honey
  • 3 tbsp cocoa powder
  • 4 tbsp almond milk
  • ½ cup roasted peanuts (or 1/3 cup peanut butter)
  • pinch of salt
Instructions
  1. Roast peanuts at 350F for 15 minutes or until fragrant.
  2. Add all ingredients except the peanuts to a high-powered blender and blend until smooth.
  3. Add peanuts and blend to incorporate.
  4. Scoop out the mixture and refrigerate at least 1 hour.
  5. Serve cold within 3 days.
  6. Notes: Speed up chill time by using a frozen banana! For a smoother pudding, blend peanuts before adding other ingredients.

 

  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 and yoga instructor who helps people eat, move, and live with intention. Learn more here.

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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