Category Archives: breakfast

Apple pie pancakes


Here’s a wonderful partner approved recipe for apple pie pancakes.

I originally found the recipe from chocolate covered Katie: thanks Katie! You make vegan healthy yummy breakfast so EASY!

Apple pie pancakes:
-1/2 cup chopped peeled apple
-teaspoon baking powder
-two tablespoons oats
-1/3 cup flour
-teaspoon cinnamon
-1 tablespoon sugar
-1/3 cup almond/rice milk

Cook as you would any pancake, and serve with agave nectar!!!

Love these on days where Brownie batter pancakes and cookie dough pancakes aren’t already in my stomach!!!

Have a wonderful day!


Why we ALL need to eat better!


Yesterday, I found myself reaching into my sisters candy bag for some artificially sweetened and artificially colored and flavored candy…

I pride myself on my healthy eating habits, and my commitment to a better self.

WHY was I eating this?

Simple answer, it was as Tony Robbins calls it… a quick fix to a larger problem (my shaky commitment to healthy treats)

Of course, as soon as the candy hit my mouth all the expectations of sweet sugary cherry yummy-ness faded, as I was faced with the fact that I knew it wouldn’t do any good for my body.

In this moment of weakness, I had to options…

1) spit out the junk and find something fresh

2) eat it, and write a kick-butt blog post about it

I chose the latter, and I chose to from here on out, commit to a life where I not only pride myself on eating correctly, but also follow through.. even with the little things.

I know that this post, will now hold me even more accountable to make the right choices.

PS: We can all do this!!

Good morning


Good morning friends!
Here’s a quick yummy breakfast smoothie that reminded me a little of summer during this cold rainy weekend.


Blueberry banana smoothie
-2 frozen bananas
-1 cup blueberries
-1/2 cup water
And the special part,
– teaspoon vanilla extract!!!

Have a wonderful morning!
I love you all so much!!

Morning Routines


It’s always been difficult for me to wake up in the morning on week days, really difficult even!

Since eliminating my limiting belief that waking up in the morning is awful, I’ve changed my outlook from asking myself questions in the morning like “why do I have to get up?” or “Why does this always happen to me?” to questions now that will support me when I wake up. A few of my new morning favorites are “Why am I so blessed?” and “What great things can I accomplish today”

See, every communication you have with yourself, whether you realize it or not, is a form of a question and answer. Think about that and see why it’s true for you too!

Now if you have questions like the ones I used to have, you are asking questions and the answers can only be negative. Ask the questions I’m asking now, and you will instantly be filled with all the thoughts of how great life!

Think about the first question, and typical responses:

-Why do I have to get up


-I have a terrible job that requires me to get up

-I have to do this because I have no control over what time I wake up because of life events and rituals.

-School requires me to get up so early

-I have to get up because I went to bed so late and i’m still tired

-life stinks

-life is rough

Not a great way to start off the morning, although I used to!

Now look at this:

-Why am I so blessed this morning upon waking?


-I GET to wake up and experience I new day of life

-I’m still here, and breathing!

-I get to go to school and better my future

-I get to see my friends and enjoy myself

-I get to eat breakfast and fill my stomach

-I get to have a good day if I really think of all my blessings

See a shift… The key words are “HAVE TO” and “GET TO”

You don’t “have to” do anything… You choose to, and get to.

Make that distinction clear in your mind!

Now try these new empowering morning questions in place of your old, and tell me how you feel after doing these a week!

This always creates such a great mood for me and life is so much more rewarding when you carry this attitude around!

Also another great way to get happy in the morning:

-Chia seed kefir water with juice and the perfect breakfast bowl of yogurt, strawberries, cashews, avocado, and love!

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This also helps wake me up and make me happy! I usually ask the question and listen after!


Daily Apple Cider Vinegar tricks!


Everyday, when I first wake up, and right after my morning incantation, I drink my alkalyzing beverage: Apple cider vinegar in water.

Here are a few other ways to keep Apple cider vinegar close during the day:

-Drop a few drops in your water bottle to take to work and stay 3 times more hydrates than just regular water

-Make your own salad dressing: juice of one orange, teaspoon apple cider vinegar, teaspoon Grapeseed oil, salt & pepper.

-drip apple cider vinegar on a washcloth and wash your hands using it as an anti-bateria soap.

-mix 1/4 cup apple cider vinegar to 1/4 cup dried clay to make a face mask-Amazing results


Sounds like you need to go to the store and buy a gallon bottle!

Remember it’s important for these purposes for your apple cider vinegar to be: raw, unfiltered, and “with the mother” or “living strands”.


Stay alkalized!


Eating Vegetarian in Kansas City- The TRUE story


By now, many of you may have read the article in the New York times of today, and online about eating vegetarian in Kansas city.

You can read it here if you would like.

This article is poorly researched, flawed, and clearly does not reflect the views of all the vegans, vegetarians, raw foodies, and local eaters of the Kansas City area.

The article claims that the writer was served lard in her re-fried beans, and has spent the last three days eating iceberg lettuce. The interesting thing about the article is that she has spent no time researching where to eat here, and what the natural foods community here has to offer.

The writer chose to eat at a gressy fast food joint, a Greek meat Gyros spot, and at a the chinese food market- Places where vegeterian food is not served ANYWHERE, not just in kansas city. We all know, no matter where we live, that the gressy burger place will not serve us organic lettuce, or that the Gyro meat shop won’t serve us chickpea patties… That’s why vegeterians avoid these places, not only in Kansas City.


So where do vegeterians eat in kansas city?

Well how about checking out these places…

Fud: an all natural, vegan, mostly raw, and local restaurant

Eden Alley: on the plaza, an all vegetarian restaurant bursting with charm

Cafee gratitude: opens soon!

One more cup: the cutest coffee shop with organic milk, and cold brewed coffee.

Trader Joes: Our all new super-store for all the natural foods you could ever need, and great prices on cheese!

Whole Foods: Great organic food, nice community, and also a wonderful salad bar any vegan would love!

Hy-vee, Sunfresh: Both of these stores have great health marts, no need to even drive far away!

Green Acres: A local green-powerhouse of a food store located in briarcliff!

Conveniently natural Cafe and store: Carries loads of natural brands, including local veggies.

Badseed Market: Celebrating local foods, culture and community!


Vegans, raw foodies, and others may also want to join the wonderful Kansas City Raw food union on facebook- A great commnuty of veggie friends. Raw vegan potlucks are organized twice a month!


Does this sound like greasy re-fried beans to you? Don’t blindly trust news articles!

Happy eating!



Day 3: Nice breakfast + Dance!


Here’s  a great way to start the day…

After your morning incantation of course!



-Nut and Protein



Fill this equation in a bowl how-ever you please, having a forth of each.

Today I tried: Strawberries, Cashews, Greek yogurt, and Dates!

And how about this for a fun workout, She does it effortlessly, but I couldn’t keep from laughing at myself. Oh boy, this workout still needs a few more tries! It’s super easy and fun though, and very differant from others I’ve tried!

awesome workout!

Healthy vegan Chocolate Oatmeal


This is by far the best way to have oatmeal I’ve ever tried! I would like to add a few strawberries, or raspberries when they are in season, I bet those would make a great addition!

Healthy Vegan Chocolate Oatmeal: (Recipe from Chocolate Covered Katie)

-1/2 cups Rolled Oats

-3/4 cup Almond milk (make yours homemade with ida-the-vita)

-2 tablespoons raw Cacao powder (cocoa will work too)

-1 tablespoon Honey

-One banana

In a small sauce pan, mash the banana in the almond milk, and add all the other ingredients. Cook for 5 minutes on medium high heat, stirring with a fork often when it starts to bubble! Enjoy!

Chocolate, and whole grains… What a great way to start the day!