Vegan Gluten Free Chocolate Cupcake
3 cups gluten free baking flour 
1 3/4 tsp baking powder
1 tsp baking soda 
1/2 cup cocoa powder
2 cups coconut milk 
6 tsp coconut oil 
1 1/2 cup maple syrup
1 1/2 tsp apple cider vinegar 
1 tsp vanilla extract
1 tsp ground cinnamon 

1. Preheat oven to 350 degrees
2. Oil 24 cupcake papers placed in tin with coconut oil spray 
3. Stiff the flour, baking powder/soda and cinnamon into bowl 
4. In saucepan, bring coconut milk to quick boil while whisking in cocoa powder. Remove from hest when combined and add in maple syrup, salt, vanilla extract, apple cider vinegar. Whisk to combine. 
5. Add the wet to the dry ingredients. I use my kitchen aid mixer when combining. 
6. Using an ice cream scoop,place one scoop of batter into each cupcake paper. Bake for 20 min or until toothpick comes out clean. 
7. Let cool and enjoy! 

​Here are some of my favorite cookbooks that I’m currently cooking through- whole foods and easy for a home cook!   Some recipes I make as is but some I use for inspiration. I’m the queen of substitution! Not as bad as Sally from ‘When Harry met Sally’… but close! 

Whole Bowls
Raw Food Real World
Crazy Sexy Kitchen 
The Vibrant Table
​Against the Grain 

How do you find the time to...? 


Prior to motherhood I enjoyed hour long workouts... Long gone are those days with running a wellness practice, raising and FEEDING two hungry boys ( three if you count my husband for the feeding not the raising, hehe).  Now multi tasking has taken on a new meaning and my cardio workouts have gotten really interesting!
Im asked on a regular basis what I do for my personal workout and some tips I may have! 
So, here they are:

1.  Invest in a Heart rate monitor and use it to track your intensity during a workout.
2. Interval train- alternate between 65%-85% of your max heart rate for 30 sec- 1 min each
3. If you have children, purchase a jogging stroller or a double one in my case and take the workout outside.
4. For music lovers: make a track of 5 of your favorite songs and split the song up to interval training. For example: jog for verses and sprint for the chorus. 
5. Please listen yo your body.. If you are tired, don't push it. Maybe a walk is needed instead of a sweat it out session! 
6. Breathe deeply and intently ALWAYS! 

Salmon Salad with Roasted Veg
 
For the Vinaigrette:
¼ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
Splash of apple cider Vinegar
¾ tsp Himalayan pink salad
½ tsp freshly ground pepper
1 tsp maple syrup (optional)
 
For the Salad:
Roasted wild salmon cut into 6 oz pieces
2 big bunches of lettuce of your choice, washed and spun dry
 -I use two heads of lettuce from my Uriah urban farms delivery
Bunch of fresh cut parsley or basil
1 ripe Hass  Avocado
 
For the Roasted Veg: cut into 1-2 inch cubes
1 butternut squash 
3 golden or red beets medium size
5 large carrots
2 tsp olive oil
1 tsp salt

1. Roast Salmon (seasoned with salt) at 400 degrees for 12-15 minutes
2. Roast the Veggies at 400 degrees for 30 minutes
3. Prepare the vinaigrette and put lettuce and avocado in salad bowl
4. Toss the salad with the dressing when the salmon and veggies are out of the oven. Reserve a small amount of dressing to coat the veggies and salmon
5. Combine the veggies into the salad.
6. Remove the skin from the salmon fillets and place on top of salad
7.  Sprinkle over top of salad fresh torn parsley or basil