Evolved Meals

HIGH PROTEIN BROWNIES 🍫

✨INGREDIENTS✨
- 1 can chickpeas (drained)
- 1/2 cup almond butter (can sub peanut butter or cashew butter)
- 1/2 cup maple syrup
- 1 scoop plant based protein powder ( or are my favs for this)
- 3 tablespoons cacao powder (can sub cocoa powder)
- 1/2 teaspoon salt
- 4 teaspoons vanilla extract
- Handful of chocolate chips (I use brand)

✨DIRECTIONS✨
1. Preheat oven 350F. Line a 6” baking dish wis parchment paper.
2. Combine all ingredients in a food processor and blend until completely smooth. Pour the batter into the prepared baking dish.
3. Sprinkle the top with chocolate chips, bake at 350F for 30 minutes. Allow to cool 10 minutes before serving.

** I use all organic ingredients.

What are some of your favorite “go-to” snacks??

I like lots of different things depending on my mood! Lately I’ve been all about coconut yogurt and berries with homemade granola!!

Give me your favs! Maybe there is something new I need to try!

𝑪𝑨𝑹𝑩𝑺... 𝒂𝒓𝒆 𝒚𝒐𝒖 𝒂𝒇𝒓𝒂𝒊𝒅 𝒐𝒇 𝒕𝒉𝒆𝒎?

For as long as I can remember, I have been told that carbs are bad. “Stay away from them, they make you fat, they cause diabetes”…the list goes on!! And for many years I believed that!! Denying myself these vital, nutrient dense, and might I add, delicious foods!

Once I started diving into our food and became certified in Plant Based Nutrition, I began to realize just how important these foods are to our bodies. It’s not the carb that you should be avoiding, but what we are taught to put on top of or in the carb… (butter, cheese, oil, etc)

I have watched countless clients add these foods back into their diets only to find they did they not gain weight or get diabetes, but they were thriving!! Feeling more balanced and satiated than ever before!!

Now… it’s CRITICAL to pay attention to the types of carbs you are consuming. I’m am strictly talking about 𝙒𝙃𝙊𝙇𝙀 𝙁𝙊𝙊𝘿 𝙋𝙇𝘼𝙉𝙏 𝘽𝘼𝙎𝙀𝘿 𝘾𝘼𝙍𝘽𝙎. Nothing refined, processed, chemically treated or sugar laden.

Navigating this can be tricky and sometimes overwhelming. If you are feeling confused or stuck in this category, no worries, I’m here to help!!

Here is a quick list of some of my favorite carbs!!
• potatoes (ALL KINDS!)
• oatmeal
• rice
• quinoa
• fruit (ALL KINDS!!)
• dates
• beans

What are your favorite carbs???

✰ 𝗡𝗘𝗪 𝗥𝗘𝗖𝗜𝗣𝗘 𝗔𝗟𝗘𝗥𝗧 ✰

𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝗵𝗶𝗽 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗖𝗼𝗼𝗸𝗶𝗲

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
- 1 can garbanzo beans (rinsed & drained)
- 1 cup creamy peanut butter
- 1/3 cup maple syrup
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1/2 cup chocolate chips
- optional 1/4 tsp salt

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀:
1. Preheat oven 350. Line a baking sheet with parchment paper.
2. Process garbanzo beans in a food processor for about 15 seconds. Alternately mash them with a potato masher.
3. Add chickpeas plus remaining ingredients to a bowl and stir until well combined.
4. Use a cookie scoop (about 1/4 cup) and scoop dough onto baking sheet. Flatten out to look like a cookie.
5. Bake in the oven 10-15 min or until edges are brown.
5. Remove from oven and let cool. ENJOY!!!

𝙍𝙞𝙨𝙚 with the sun, 𝙍𝙚𝙨𝙩 with the moon….

For as long as we’ve been on this planet, our bodies have been synced with the sun and the moon. It’s called our circadian rhythm.

As we have progressed as a species and introduced new technologies, we have forgotten what makes us tick at our core. Although they have benefited us in so many ways, we’ve allowed them to take over.

We push ourselves to exhaustion and fatigue. Stay up till all hours of the night. Stress out over things that really are not important. Eat things that are not even real food. Sit around all day starting at computers, phones and tablets. Kill ourselves working 50+ hours a week, craving for the weekend, just so we can kill ourselves with substance abuse. The list goes on.

Our bodies are machines, Build with perfect precision. In order to keep this machine running at its optimum, we must give it what it needs: nourishment on all levels.

And nourishment starts with 𝙎𝙇𝙀𝙀𝙋!

Like I said…
𝑹𝑰𝑺𝑬 𝑾𝑰𝑻𝑯 𝑻𝑯𝑬 𝑺𝑼𝑵 🌞, 𝑹𝑬𝑺𝑻 𝑾𝑰𝑻𝑯 𝑻𝑯𝑬 𝑴𝑶𝑶𝑵 🌙.

What does sleep look like for you? Are you prioritizing this critical piece to the puzzle or is it pushed to the bottom of your to-do list?? What are ways you can do better in this area?

Here are a few tips:
-set a sleep timer
-go to bed an hour earlier
-put your phone down at least an hour before bed
-create calmness in your bedroom
-create a nighttime routine
-try a relaxing yoga in the evenings
-turn off the TV

These are just a few!! If you are struggling and need help, let me know! I’d love to help you get some sleep!! 💖

Craving this delicious Tikka Masala!! This warm and nourishing dish is full of spices that are incredible for the gut and immune system. And it’s veggie packed!!

𝙍𝙀𝘾𝙄𝙋𝙀:
1 𝙤𝙣𝙞𝙤𝙣
2 𝙘𝙡𝙤𝙫𝙚𝙨 𝙜𝙖𝙧𝙡𝙞𝙘
1 𝙩𝙨𝙥 𝙘𝙪𝙢𝙞𝙣 𝙥𝙤𝙬𝙙𝙚𝙧
1 𝙩𝙨𝙥 𝙩𝙪𝙧𝙢𝙚𝙧𝙞𝙘 𝙥𝙤𝙬𝙙𝙚𝙧
1/2 𝙩𝙨𝙥 𝙘𝙞𝙣𝙣𝙖𝙢𝙤𝙣
1 𝙩𝙨𝙥 𝙥𝙖𝙥𝙧𝙞𝙠𝙖
1 𝙩𝙨𝙥 𝙨𝙖𝙡𝙩
1 𝙩𝙗𝙨𝙥 𝙜𝙖𝙧𝙖𝙢 𝙢𝙖𝙨𝙖𝙡𝙖
1 𝙡𝙧𝙜 𝙘𝙖𝙣 𝙙𝙞𝙘𝙚𝙙 𝙩𝙤𝙢𝙖𝙩𝙤𝙚𝙨
1 𝙘𝙖𝙣 𝙩𝙤𝙢𝙖𝙩𝙤 𝙨𝙖𝙪𝙘𝙚
4 𝙤𝙯 𝙘𝙤𝙣𝙩𝙖𝙞𝙣𝙚𝙧 𝙘𝙤𝙘𝙤𝙣𝙪𝙩 𝙮𝙤𝙪𝙜𝙪𝙧𝙩 (𝙄 𝙪𝙨𝙚𝙙 )
1 𝙘𝙖𝙣 𝙡𝙞𝙜𝙝𝙩 𝙘𝙤𝙘𝙤𝙣𝙪𝙩 𝙢𝙞𝙡𝙠
1 𝙨𝙢 𝙝𝙚𝙖𝙙 𝙘𝙖𝙪𝙡𝙞𝙛𝙡𝙤𝙬𝙚𝙧, 𝙘𝙝𝙤𝙥𝙥𝙚𝙨 𝙞𝙣𝙩𝙤 𝙗𝙞𝙩𝙚 𝙨𝙞𝙯𝙚𝙙 𝙥𝙞𝙚𝙘𝙚𝙨
3 𝙡𝙧𝙜 𝙘𝙖𝙧𝙧𝙤𝙩𝙨, 𝙙𝙞𝙘𝙚𝙙
1 𝙘𝙖𝙣 𝙘𝙝𝙞𝙘𝙠𝙥𝙚𝙖𝙨, 𝙙𝙧𝙖𝙞𝙣𝙚𝙙 𝙖𝙣𝙙 𝙧𝙞𝙣𝙨𝙚𝙙
1 𝙘𝙪𝙥 𝙛𝙧𝙤𝙯𝙚𝙣 𝙥𝙚𝙖𝙨
𝘾𝙞𝙡𝙖𝙣𝙩𝙧𝙤, 𝙗𝙖𝙨𝙢𝙖𝙩𝙞 𝙧𝙞𝙘𝙚 & 𝙨𝙥𝙧𝙤𝙪𝙩𝙨 𝙛𝙤𝙧 𝙨𝙚𝙧𝙫𝙞𝙣𝙜

𝙀𝙣𝙟𝙤𝙮!!

Put a little love in your heart!

My 40s have made me realize a part of myself that I never knew existed. A part that wanted to surface for so long but I never gave it the chance. I’ve always been a giver, a true helper by nature. But in the last few years and more so in the last year, the fire inside me to give and help has been igniting.

With the help of some incredible friends, I have learned to lean into this! Seeing this unfold inside me has been something so wondrous to witness and I am so excited to see where this takes me!

What I can tell you is this… when you surround yourself with likeminded humans, something so magical happens. There is this force of power so strong that together, anything is possible. And once you feel this you never want to stop the feeling!

In these uncertain times, I urge you to look for the helpers (as Mr Rogers would say) and lean into them. Find something that fuels your souls and fills your heart. For me that has been volunteering , spreading the word and education on homelessness, and helping foster kids along with my continued advocacy for the planet and all animals!!

If any of these things spark curiosity, I’m happy to share more!!!