Sardine Superfood Salad

If there is one superfood that seems to get made fun of a lot whether it be about the smell or the taste. The food that comes to my mind are sardines!!

What I find rather interesting is that sardines are truly unique and a true potent superfood when you really think about it. A superfood that has stood the test of time. It seems with all the rage surrounding the superfood powders like goji, acai, camu camu etc. It’s easy to get caught up in that world and lose sight of the true meaning behind “superfood.” When you get down to it. Some of the classic superfoods that have stood the test of time are foods like liver, sardines, oysters, raw milk, head cheese and fish roe. Definitely consider giving them a go. It will open up a whole new arsenal of cooking for you.

Here is a nutritional breakdown of what makes sardines truly unique:
Check out all the sardine nutrition benefits here! Only 3 oz. of sardines provides these nutrients (in recommended daily values):

190 calories
23 grams of protein
11 grams of fat
338% vitamin B12
87% selenium
64% phosphorus
61% omega-3 fats
44% vitamin D
35% calcium
30% vitamin B3
24% iodine
19% copper
16% choline

When it comes making a sardine centered meal scrumptious. It can be quite tricky to come up with a dish that is delicious without that overwhelming smell that we are all so use to!

Kathryn and I have found the right blend of flavors, textures and spice to deliver just the right “oomph” factor to this sardine salad recipe! You ready for it!

-1 or 2 can’s of wild planet sardines (you can drain the oil if you want! Up to you!)
-2 to 4 Tbsp of a clean mayo of your choice like Primal Kitchen Mayo or Sir Kensington’s Mayo (look for avocado based mayonnaise!!)
-1 Tbsp turmeric
-1/4 tsp ginger
-1/2 tsp oregano
-1/2 tsp thyme
-1/4 tsp basil
-1/8 tsp of cayenne
-Dash of pink himalayan sea salt
-Dash of black pepper
-Finely chopped celery
-Finley diced carrots
-Handful of cashews or hemp seeds or sesame seeds

Serve it in a bowl or in these fancy lettuce wraps! Inspiration for that idea goes to my love Kathryn of Primal Bliss Nutrition! Finally, if you are feeling fancy… garnish with cilantro or parsley if you so desire and if you are wanting to get some of those chelating/detoxification health benefits that comes from cilantro and parsley! Knock yourself out!

Caution!! This unique meal just might scare off folks due to the smell! Prepare yourself!

Cassava Cinnamon Bunzzz

This cinnamon bun recipe I created together with Kathryn Kos, of Primal Bliss Nutrition. It’s been years since we have had a good tasting cinnamon bun that is clean, yet still has that amazing taste and texture that only cinnamon buns can deliver. We are both gluten free, and wanted to give cassava Flour a whirl. We created this recipe, and they came out amazing! These make for the perfect Christmas morning treats with coffee.

These cinnamon buns came out amazing!!! They have a slightly crispy outside, and chewy inside. They are rich, buttery, and flavorful!! Although they do contain sugar (as most holiday treats do), we tried to switch over to cleaner ingredients without sacrificing flavor and texture! We were both pleasantly surprised with how easy cassava flour is to work with.



1 (1/4 -ounce) package yeast
1/2 cup warm water
1/2 cup of almond or vanilla coconut milk unsweetened, warmed up
1/4 cup sucanat or coconut sugar
1/3 cup grass-fed butter, melted
1 teaspoon himalayan salt
1 pasture raised egg
2- 2 ½ cups of Otto’s Cassava Flour


1/2 cup grass-fed butter, melted
3/4 cup sucanat or coconut sugar
2 tablespoons ceylon cinnamon
3/4 cup walnuts, or pecans, soaked and chopped


4 tablespoons grass fed butter, melted
1 1/4 cups powdered sugar (we used organic 365 brand)
1 teaspoon vanilla extract
3 to 5 tablespoons hot water


Heat oven to 350 degrees F.

In a small bowl, dissolve yeast in warm water and set aside. In a large mixing bowl or standing mixer with paddle, mix the coconut or almond milk with the sugar, melted butter, salt and egg. Add 1 1/2 cups of flour and mix until smooth. Add yeast mixture. Mix in remaining flour until dough is easy to handle. It will be between 2 – 2/ ½ cups total. You don’t want it to get too dense, but it needs to come together and be workable.

Knead dough on lightly floured surface for 5 minutes, or you can use the dough hook attachment in the standing mixer, for 5 minutes on low. Place in a greased bowl, cover and let rise for about an hour. It will not double in size like with traditional flours, but will rise slightly.

Make the filling mixture. Mix sugar and cinnamon with the melted butter.

Roll dough out on a floured surface into a 15 by 9-inch rectangle.

Spread the filling mixture over rolled out dough.

Sprinkle with chopped nuts, if desired. Beginning at the wide side of the rolled out dough, roll up dough, slowly and carefully. Cut into 12 to 15 slices.

Place each slice parchment paper on a cookie sheet. Place cinnamon roll slices close together in the pan and let them sit for about 20-30 min. Bake for about 30 minutes or until nicely browned.

Meanwhile, mix melted butter with powdered sugar, and vanilla extract. Add hot water one tablespoon at a time, until it reaches a glaze consistency. Spread over slightly cooled cinnamon rolls.


Maca Baby Blue Smoothie

As of lately, I have been putting Maca and blueberries in everything. From smoothies of course! To homemade energy bitz, to soups and raw desserts.

What makes Maca so cool is not only its health benefits, which I get to in a second. What makes maca stand out is its signature smell and aroma it gives! It lends this malty, caramel and earthy rich note that mixes so well vanilla and chocolate like a hot knife through butter.

Here are some rather interesting health benefits Maca seems to have especially in these areas of ones health:

-increasing stamina and athletic performance
-chronic fatigue syndrome
-boosts libido and sexual function
-balancing out hormones
-reducing depression and anxiety
-mental focus and alertness

Now that you know a little on the health benefits that Maca can do for you. Let’s get onto the best part of it all. How to actually implement Maca into a smoothie!

Maca Baby Blue Smoothie

-1 1/2 cup vanilla coconut milk
-1 cup frozen blueberries
-1/2 frozen banana
-2 tsp Maca (I like Whole World Botanicals and Health Force)
-1 tsp ceylon cinnamon
-1/8 tsp cardamon
-1 tsp vanilla extract
-Vega One Coconut Almond
-Small handful of coconut shreds

***Add all ingredients to a blender and blend to desired consistency***

Chocolate Peanut Butter Blitz Smoothie Bowl


Hey guyz! So it’s been awhile when it comes to posting a recipe. Going to get back into that mode and bring you some awesome and innovative recipes you have never experienced before!

So to get things started, the main inspiration behind this smoothie bowl came from when I first tried the Amazing Grass Chocolate Peanut butter smoothie packet when it came out a few months back. If you guyz haven’t tried it. You are missing out! Amazing Grass did a stellar job on this formula and it shows in how it tastes by itself in water or in a smoothie or smoothie bowl


For some reason, I just can’t get enough of smoothie bowls these days. There is just something about them that is oh so divine and satisfying about them. It seems once the warmer weather hits here in the midwest. There hasn’t been a day that hasn’t gone by that there isn’t a smoothie bowl included in my day!


While I adore smoothie’s, it’s been great switching things up from time to time. Plus, it’s like a healthier version of a frosty and soft servce ice cream! Can’t beat that!

After experimenting with various flavor combinations and unique ingredients. I think I have a winner on hand here. This smoothie bowl has everything you could ask for:


So without further ado. Let’s get to the goodness!

Chocolate Peanut Butter Blitz Smoothie Bowl:

-2 to 3 frozen banana’s
-1 to 2 Tbsp peanut butter (I like Maranatha or Santa Cruz brands)
-1 tsp Kimera Kacao booster or ceylon cinnamon
-1 tsp of Maca powder (I like Healthforce and Whole World Botanicals brands)
-1 packet of Amazing Grass Chocolate Peanut Butter Protein Superfood
-Splashes of coconut milk or cashew milk as desired until it reaches the consistency you are after! (aiming for that soft serve ice cream look)



***Add everything to the blender. You will need to use the tamper stick if you have a Vitamin or Blendtec to get things going and blend since there is a lot less liquid involved***

Pre Workout Granola


Yo guyz! Hope you are having an awesome week so far. So for today’s recipe I’m going to take a different approach to my typical pre workout feeding and go the whole food route versus my typical powder or smoothie. Change is a good thing. So today, I’m bringing you this crazy good pre workout granola inspired from the Thrive Energy cookbook by Brendan Brazier. If you haven’t picked up his cookbook. I highly recommend you do that ASAP! What ever diet you follow (paleo,vegetarian, vegan etc), you can’t go wrong with this beautifully put together cookbook. It’s major eye candy with a wealth of knowledge on plant based nutrition.

What makes this recipe so cool and versatile is that you can make it however you want. If you want to make it grain free you can swap out the rolled oats. If you want to make a paleo-esque style granola you can used a variety of different nut, seeds, coconut blends. You starting to get the idea here! Basically, I took the pre workout granola base recipe then tweaked it to my liking with a few added additions!


Let’s now move onto the bread and butter of this recipe and get down to business!

Spicy Pre Workout Granola

-1 cup gluten free rolled oats
-1 cup fresh or frozen blueberries (cranberries go great here too!)
-1 cup almonds
-1/2 cup sunflower seeds
-1/2 cup cashews
-1/2 cup pumpkin seeds
-1/2 cup sesame seeds
-1/2 cup chia seeds
-2 Tbsp cacao nibs
-1/4 cup coconut shreds
-1 tsp sea salt

***Organic when possible***

-1/4 to 1/3 cup coconut nectar or maple syrup grade B
-1 Tbsp ceylon cinnamon
-1 Tbsp turmeric
-1/8 tsp cardamon
-1 tsp maca powder
-1 tsp ginger
-2 to 4 Tbsp green tea matcha powder
-1/4 to 1/3 cup melted coconut oil
-2 to 4 Tbsp water

***Organic when possible***

Preheat oven to 250F (120C)

In a large mixing bowl, combine the oats, berries, variety of nuts/seeds, cacao nibs, coconut shreds and sea salt. Stir until well combined.

In a small mixing bowl, mix together the coconut oil, liquid sweetener of choice, water and spices.

Combine the dry with the wet ingredients. Once done, spread everything onto a baking sheet.

Aim to bake for 45-55 minutes. If you would like, you can mix and stir halfway through the baking cycle.


***The reason for the low baking temperature is to preserve the nutrients and beneficial essential fatty acids present in the nuts and seeds. The granola is all about low and slow***

The result… is spot on!! It definitely has a nice kick to it!! This would be perfect for a long run, bike or other intense workout exceeding 2 hours.


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The combination of matcha, turmeric and cayenne really accelerates your fat burning potential and boosts blood flow throughout the body. If you want to take this recipe to another level! You could even add beet root powder! Have fun with this granola recipe! The combinations you can do here is endless! Yolo!

***Tip for the week is to pick up something new and challenging. Start a new hobby or get really good at some type of craft. You might be surprised where this takes you in the long run.***

That is all for now guyz! Keep rocking out your week.

Peanut Butter Cup Chocolate Cake Smoothie


Yo guys!

Hope everyone is having a great week and crushing it big time on their craft and big passions!

So I don’t know about you, but there is just something so euphoric about peanut butter in smoothies or desserts. While I’m a big fan of most nut and seed butters. There is something so amazing about peanut butter when it clashes with other smoothie ingredients like frozen bananas, dates and various spices. Something pretty legit happens and that’s what happened when I put together this divine smoothie elixir. Before I unveil the smoothie recipe. I want to shed light on a hot topic in regards to peanuts and toxin issue.

While some folks might have peanut allergies or are looking to avoid toxins like aflatoxin, which is associated with much of the peanuts in today’s world. Here are a few brands of peanut butter that are free of this common toxin. I personally used the Maranatha Foods here. They source and use Valencia peanuts, which are aflatoxin free.


If you didn’t know, peanuts are one of the most commonly sprayed crops in the world. This potential carcinogen called aflatoxin, is a type of fungus that grows on the shells of the peanut. This is why it’s imperative in choosing the right brand and looking for organic when possible.


If you are on a particular diet protocol or don’t respond well to peanuts regardless of brand. Feel free to substitute for a different nut or seed butter. It will taste fantastic regardless! With that being said, lets move onto the juicy bits and unveil the recipe


-1 1/2 cup coconut milk
-1 frozen banana
-1 Tbsp PB2 peanut butter powder
-1 Tbsp Gelatinized Maca powder (brands I like Healthforce & Navitas Naturals)
-1 Tbsp Organic Peanut butter (brands I recommend are Maranatha Foods and Santa Cruz organic)
-1 packet or scoop of Amazing Grass Chocolate Peanut Butter Nutritional shake mix or Vega Sport Protein Chocolate
-2 medjool dates
-1 tsp ceylon cinnamon
-1/8 tsp cardamon

***Add everything into the blender and blend till desired consistency. It will be rich and creamy!**




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