Sep 5 2019

Coconut Flour + Pumpkin

This week we made Pumpkin Spice Muffins with Chocolate Chips for Folk Foods!

We decided to use coconut flour in our muffins to create a snack that is gluten-free, rich in fiber, high in MCTs, promotes stable blood sugar, is good for digestion, great for heart health, fights infections and boosts weight loss.

We chose coconut flour vs other gluten-free flours because it has 2-3 times more fiber than the other gluten-free flours. It’s also milder in taste and is an easy alternative for those allergic to nuts. Coconut flour is also lower in omega 6 fats. This is important because often times diets are too high in omega-6 fats and too low in anti-inflammatory omega-3 fats (which leads to inflammation and may increase the risk of heart disease).

Pumpkin Love

And why did we go with pumpkin in the muffins? Well, we are trying to call the cooler autumn weather forth as well as take advantage of all the health benefits this fall fruit contains.

Pumpkin is pumped full of nutrients and super low in calories! We already sent out an email with all the amazing health benefits, but how about the effects it has on our skin?!

Pumpkin is pumped full of vitamin C , which is a powerful antioxidant. It also contains beta-carotene which helps to reverse UV damage and improve skin texture. This orange fruit helps promote the production of collagen which improves skin tone and elasticity. It also protects the skin from radical damage which is responsible for causing wrinkles.

Dark Spots Pumpkin Mask

Prepare a face pack by mixing the following ingredients. Apply this mixture to a damp face until is dries (maybe 30 minutes or so). Rinse off with warm water. Enjoy this chemical free, natural option for those pesky spots.

  • 1 tablespoon pumpkin puree
  • 1 teaspoon honey,
  • 1 teaspoon lemon juice
  • 1 teaspoon vitamin E oil

Photo Source: stylecraze

Apr 5 2018


Use this recipe to substitute your processed protein bars! They are protein filled that only contain whole food ingredients to help you reach your health and fitness goals.

These brownies are ridiculously simple to make. They require a handful of ingredients you likely have on hand (and if you don’t click on the links below to have it delivered to your door the next day), and all you need is a food processor (or a blender) and a muffin tin. 

Ingredients (12 Brownies):

  • 1 15 oz. can black beans (drained and rinsed)
  • 2 egg whites or flax eggs*
  • 3 tbsp. coconut oil
  • ¾ cup cacao powder (or cocoa)
  • ¼ tsp pink Himalayan sea salt
  • 1 tsp. pure vanilla extract
  • 2 tbsp. organic pure maple syrup
  • 1 ½ tsp. baking powder
  • Optional toppings: Pecans, walnuts, cacao nibs


Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

*To make this Gluten-Free Recipe Vegan. Use Flax Eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Order Here:

Place an amazon order right now with the below links! Go through your pantry right now and click on anything you don’t have! Please don’t let anything hold you back from making this delightful and healthy treat! 


This is a rough estimate for 1 brownie without toppings.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g


Nov 29 2016

Simple Meal Plan, Recipes and Workouts


Are you guilty of overcomplicating things like me? Does this complication also include healthy meal planning and exercise stuff? 
Honestly, it makes me crazy and it usually just sets me up for failure. There are so many amazing programs out there to follow, but it’s so hard to narrow it down from resources such as the “pinterest pothole” that you can go down, down, down…….. 
Well, we’ve put together a one week plan just for you!  
It is full of do-able workouts that will work for everyone! They are set up so that if you only have 5 minutes – get in 5 minutes. If you have 30 minutes – do 30! It will honestly be up to you and all you have to do is make the choice to get up and take that 5+ minutes for YOU. 
It will also include easy family recipes for the week. Think of it as a checklist. Take your grocery list we send you and hit the store, then simply follow along throughout the week checking off your healthiness as you go. Just shut your brain down from trying to figure it all out and follow along. Save the searching for the following week when you are tired of our meal plan and workouts. 
If you would like to purchase your copy for only $9, click here >>
Hugs + Love

Apr 20 2015

1Day Meal Plan + 1 Week Workout Schedule


Does all this “healthiness” have you overwhelmed?

There is so much information out there! It’s amazing and confusing all at the same time. Take it 1 step at a time, Folks! I promise if you can make just one small change a month, things will start to naturally transform for you. Try not to let “all the info.” create burn out, lead you to “fall off the wagon” or make you never start. Remember, this is supposed to be a lifestyle change. Slow down, breathe and enjoy the ride. (more…)

Oct 20 2013

Spicy Roasted Cauliflower


Prep Time: 10 Minutes | Cook Time: 30 Minutes | Serves 4

Folk Note: I used regular paprika bc I couldn’t find Pimenton (Or Spanish paprika. They have a bright, spicy, smoky flavor and a vibrant red color that makes just about anything that much more delicious). I also prepared the whole head (doubled the recipe) so that I had yummy leftovers. Roasting does something magical to vegetables. It almost makes it sweeter! Trust me! 

Folk Kiddie Note: If you are having a hard time getting your youngsters to eat cauliflower, try mixing the roasted cauliflower into some healthy mac n cheese. They’ll never know what’s in it and you won’t be able to resist having some yourself. 

  • ½ head cauliflower, cut into florets
  • 1½ tablespoons olive oil
  • ½ teaspoons salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon coriander seeds
  • 1 bay leaf
  • ¼ teaspoon pimenton or Spanish paprika
  • ¼ teaspoon chili powder

Preheat oven to 400ºF. In a large mixing bowl, toss the cauliflower, oil, salt, black pepper, coriander seeds, and bay leaf, paprika & chili powder to coat. Spread the cauliflower evenly on a baking sheet and roast in the oven, tossing every 10 minutes, for 30 minutes, or until it becomes tender and brown. Remove from the oven and let cool slightly. Discard the bay leaf.

Sources: robin quivers & snailsview

Jun 25 2013

Cauliflower Fried Rice

Thanks to our good friend, Lak, for sending this awesome recipe on this Tasty Tuesday!

Ingredients for 4-6 people:

1 small head of cauliflower, separated in florets
3 slices of uncured bacon, cut into small dice (optional)
2 large eggs
1-inch knob of ginger, grated with a microplane (optional)
1 small onion, minced
4 ounces of sliced mushrooms
2 scallions, thinly sliced
2 tablespoons of

Apr 30 2013

Hungry? Grab a Snickers!

CRUST: 1 C almond meal; 6 dates; 1 TBSP coconut oil; 1/2 TSP vanilla extract; & 2 TBSP cacao

Blitz in a food processor. press into a lined cake tin/ pan (we actually just line a take away plastic container with baking paper!). Place in the fridge to firm up. After 10 minutes or so, get in there with your hands, and press the mixture up the sides of your tine to create a ‘crust’.
PEANUT CARAMEL: 8 dates; 2 TBSP boiling water; 1 C organic peanuts
Soak the dates in hot water for a few minutes. Blitz in a food processor to create date paste. Stir peanuts into the paste and layer on top of the crust.
CHOC ‘MOUSSE’: 2 C cashews (soaked for 5+ hours); 1/2 C water; 3/4 C coconut oil; 3 TBSP cacao; 1 TBSP honey (optional); 1/2 TSP vanilla extra
Blitz the cashews, water and coconut oil in a blender until completely smooth. Add the rest of the ingredients until combined. Pour out onto the other two layers, and allow to set in the freezer or fridge until firm. We put it into the freezer for an hour to firm up quickly, before storing it in the fridge. 
Thanks to @farmerglenn – sounds delish! 

Mar 21 2013

Healthier Food Choices

For example why quinoa is better: Quinoa is a complete protein based grain, so it contains all the amino acids necessary for our nutritional needs.  It is super high in iron and calcium, as well as a good source of magnesium, copper, and fiber.  White rice is a carbohydrate based grain.  It may have slightly less calories per serving than quinoa, but it’s irrelevant since the gluten and carbs in the rice turn into sugar after we consume it, which can eventually turn to unwanted fat.  Quinoa on the other hand, processes through our body efficiently, providing fuel as a clean protein.  This make quinoa the better choice every time! Click here for more information from Picklee! 

Dec 8 2012


Sauteed Grape Tomatoes:
1 Tbsp. olive oil
2 large shallots, thinly sliced(1 cup)
6 cups grape tomatoes (3 pints)
1/2 cup chopped fresh basil
2 Tbsp. minced fresh thyme
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1 Tbsp. fresh lemon juice

In a large skillet, heat the olive oil over medium heat. Add the shallots and sauté for 5 to 6 minutes, until they are very soft. Add the tomatoes and cook for 5 to 8 minutes, just until they begin to burst. Remove the skillet from the heat and add the basil, thyme, salt, and black pepper. Drizzle with lemon juice and serve. 

Check these other tomato recipes: 
Zucchini Pasta with Shrimp & Cherry Tomatoes
Roasted Red Pepper & Cherry Tomato Salsa
Crisp Green Beans with Grape Tomatoes
Sauteed Cherry Tomatoes & Multicolored Peppers