Iced Matcha Latte

It is warm here in North Texas and as summer looms, I am cooling down with this lovely iced matcha. It has a hint of sweetness and it is perfect for that afternoon pick-me-up!

Iced Matcha Latte

Ingredients:

1/4 cup boiling water

1 tsp organic matcha powder

1/2 tsp vanilla powder

1/2 tsp cinnamon

pinch of Himilyian salt (optional)

Raw local honey (use local to you for added allergy-fighting benefits)

Fresh homemade oat milk and coconut milk (or use whatever milk you prefer, but I like mixing oat and coconut)

Directions:

Boil 1/4 cup water. Add the 1 tsp of organic matcha powder to the boiling water and mix well. Into the matcha mixture, add the vanilla powder, cinnamon and pinch of salt (if desired). Mix it well and let it cool for a moment.

In a tall glass, fill it with desired amount of ice (I fill mine up halfway), add fresh oat milk and a large tablespoon of coconut milk and mix. Make sure to not fill it up all the way to the top as you need space to pour over your matcha mixture.

To the iced milk glass, pour over the matcha mixture and enjoy!

Did you make this recipe?

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Lauren’s Grain-Free Matcha Horchata

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Homemade Oat Milk

I started making my own homemade oat milk after indulging in one too many matcha horchatas from True Food Kitchen. I realized that it was time to make my own oat milk for my iced matcha concoction, as well as for other recipes.

Making your own dairy-free milk is really very easy and quite cheap! All you need is a nut-milk bag and a good blender and you are set! I use these bags and my Vitamix that we invested in from Costco.

So without further ado – here is my homemade oat milk recipe!

Ingredients:

4 cups water

1 cup gluten-free oats

1 organic pitted date (optional but so good!)

Large pinch of Himalayan salt

1/2 tsp vanilla extract

Directions:

Add all ingredients to a high powder blender and blend for about 30 seconds (don’t over-blend as it makes the mixture slimy). Pour the blended oat mixture into a nut milk bag or a thin dish towel and squeeze out all the yummy “milk.” Pour the oat milk into a storage container with a lid and keep in the fridge for about 5 days.

*Note: Do not heat as it will thicken and become slimy.

Photo by Polina Tankilevitch on Pexels.com

Did you make this recipe?

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Lauren’s Grain-Free Matcha Horchata

My husband and I finally got to have a day date and left the kids at home with the amazing grands…I cant even begin to tell you the last time we went anywhere sans kids for the day! Well, of course, I got to choose the lunch location and I picked my favorite: True Food Kitchen! After indulging in ALL the food, I decided to cap the meal with their matcha horchata and it was DELICIOUS! Seriously, SO GOOD! I quickly realized that I must make my own version at home, so here it is! This is my grain-free matcha horchata. Hope you enjoy it as much as I do!

Lauren’s Grain-Free Matcha Horchata

Ingredients:

  • 8-10 oz water
  • 1/2 tsp organic matcha
  • 1 tsp raw honey (or more – depending on how sweet you want it)
  • 1/4 tsp vanilla powder
  • 1/4 tsp cinnamon
  • Heaping TB of coconut milk (or 1/2 cup – then reduce water to 1/2 cup)

Directions:

Combine all ingredients, minus the honey, in a small saucepan and gently warm, mixing/stirring while it warms. Pour the warm liquid into your cup of preference and stir in the honey. Sip and enjoy!

*Reason why I state heaping TB of coconut milk is that I use a very thick coconut milk brand, thus when I get some, it is not a liquid and more of a cream. So I just spoon out a heaping TB into the saucepan and mix it with the water. If your coconut milk is more watery, I would suggest just using that all together. You could also swap the coconut milk with a different dairy-free milk of your choosing, like cashew milk, oat milk, almond milk, etc.

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!

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This breakfast casserole is dairy-free, gluten-free, sugar-free, candida-friendly (if you are further along in your healing journey as the sweet potatoes are on the ‘no’ list in the beginning) and vegetarian.

Lauren’s Breakfast Casserole

Prep Time: 10 minutes; Cook Time: 45 minutes

Ingredients:

  • 10 pasture-raised eggs
  • 1/2 cup organic coconut milk
  • 1 organic sweet potato, grated
  • 1 organic orange bell pepper, diced
  • 1/2 cup diced white onion, diced
  • 2 cups organic spinach
  • 1 organic tomato, diced
  • Himalayan salt and fresh ground pepper

Directions:

  1. Preheat oven to 325 degrees.
  2. In a large bowl, whip the eggs and the coconut milk until fully mixed.
  3. Grate the sweet potato in your food processor with the grater disc attachment (or use your box grater) and then add the grated sweet potato to the bowl with the eggs.
  4. Add the bell pepper, onion, spinach, tomato and a dash of salt and pepper to the bowl with the eggs and gently mix.
  5. Pour the egg mixture into a 9×9 or 9×13 casserole dish that has been lightly sprayed with coconut oil, like this one. Place the dish in your preheated oven and cook for about 45 minutes, or until set in the center.
  6. Let cool a bit, slice and serve with fresh organic avocado and for us Texans, a splash of hot sauce!

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!

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Peppermint Matcha Smoothie

Ingredients:

Directions:

Throw everything into your high power blender and blend away! Sip and enjoy your peppermint protein pick-me-up!

Did you make this recipe?

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Purple Power Pancakes

A dear friend of mine created a version of this nutritious recipe for her family after needing to use a bunch of fresh berries that she and her family picked at a local farm. These pancakes are delicious and full of wonderful, healthy ingredients that your family is sure to LOVE!

I have adapted this recipe from hers and I am sure you are going to love it!

Purple Power Pancakes

Prep Time: 5 minutes

Cook Time: about 20 minutes

Ingredients:

  • 1/2 cup water
  • 2 pasture-raised eggs
  • 1 banana
  • 2 TB organic maple syrup
  • 1 cup gluten-free oats
  • 1/2 cup organic whole almonds
  • 1/2 cup organic shelled whole walnuts
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp vanilla
  • 1 cup frozen organic blueberries
  • 1/4 cup Sacha Inchi protein powder
  • 2 TB organic coconut flour
Just poured on the hot griddle. These will puff up when they are ready to flip, about 5 minutes.

Directions:

  1. Preheat your large pan/skillet/griddle over medium to medium low heat.
  2. Place all ingredients in a high power blender and blend on low for 30 seconds, then high for about a minute until well combined.
  3. Butter/grease your pre-heated griddle and pour about 1/4 cup of pancake mix on the griddle.
  4. Let cook on medium to medium-low heat for about 5 minutes and flip (the pancakes should have puffed up and the bottom side should be slight brown).
  5. Cook for an additional 3-5 minutes on the flipped side and check for doneness.
  6. Plate and eat! My boys love to stack them and top with butter and let the syrup run down the sides! This recipe makes a lot of pancakes so we always have extra for the boys to munch on throughout the morning (they just grab one a go!).

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!

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Vanilla Almond Smoothie

Y’all. This is my new favorite smoothie!! It is so so easy to make and tastes like an almond butter vanilla dessert. I can’t even describe it well because it tastes so dang good! You could easily swap the almond butter for peanut butter or other nut butter of your liking.

I used only seven ingredients (not including ice and water)!

  • organic almond butter
  • organic coconut milk
  • organic coconut oil
  • Truvani vanilla protein
  • organic hemp seeds
  • collagen
  • d-ribose powder
  • ice and water

What is D-ribose powder and why should I add it to my smoothies?

According to Dr. Axe, D-ribose, or Ribose, is created naturally by our bodies. “It is important because it helps provide our cells with sufficient energy. This is key to all of our many cells maintaining both their integrity and their function. In fact, scientific studies show that D-ribose may help a number of serious health concerns, including heart diseases, fibromyalgia symptoms and chronic fatigue syndrome.

Is D-ribose a sugar?

By definition, ribose is a type of simple sugar or carbohydrate that our bodies produce and then use to create adenosine triphosphate (ATP). Dr. Axe explains,

ATP is the fuel burned by the mitochondria found in our cells. As you may already know, ATP energy production is absolutely key to health since ATP is the body’s most basic form of energy. Even though D-ribose is a simple sugar, it’s important to note that it is not known for raising blood sugar. In fact, takers of the supplement are often warned that it can lower blood sugar.

Benefits of D-ribose

There are many benefits of adding D-Ribose to your daily routine. It has been found to boost skin health, may help manage Myoadenylate Deaminase Deficiency Symptoms, helps treat fibromyalgia and Chronic Fatigue Syndrome, it enhances exercise and supports heart health.

You can find high levels of naturally occurring D-ribose in the following foods:

  • Grass-fed beef
  • Poultry
  • Anchovies
  • Herring
  • Sardines
  • Eggs
  • Milk
  • Yogurt
  • Cheddar cheese
  • Cream cheese
  • Mushrooms

Are there any dangers to supplementing with D-ribose?

Some potential side effects include upset stomach, diarrhea, nausea and headache. Does ribose raise blood sugar? Actually, it may decrease blood sugar so, typically, people with hypoglycemia or diabetes should not take these type of supplements. In addition, you should not take it two weeks prior to any surgery due to its possible blood sugar effects.

Drugs known to moderately interact with this naturally occurring sugar include insulin and other antidiabetes drugs. Other things that may have more minor interactions include alcohol, aspirin, choline magnesium trisalicylate (Trilisate), propranolol (Inderal) and salsalate (Disalcid).

Dr. Axe

After some research and discussing it with my alternative doctor, we decided that I would benefit from adding D-ribose to my diet. I purchased this one on Amazon.

Now back to the smoothie!! Here is my delicious recipe for this vanilla almond smoothie:

Vanilla Almond Smoothie

Prep Time: <5 minutes

Ingredients:

Instructions:

Add all ingredients to your high-power blender and blend for a few minutes. Add some extra almond butter to the back of a spoon and spread it on the inside of your glass cup. Pour your blended smoothie into your prepared cup and sip away!

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!


Sugar-Free Lemon Mug Cake!

If you know me, you know I LOVE lemon anything!! Lemon pies, lemon cupcakes, lemon bars, lemon anything!

However, some of my favorite lemon recipes are loaded with cane sugar and dairy…which I cannot have because of my health issues (you can read about my health journey with Systemic Candida here).

This microwavable lemon mug cake is sugar free, gluten-free, Keto-friendly, dairy-free, and Candida-safe. If you are further along in your Candida journey and can have fruit, you could top this cake with fresh organic raspberries and coconut cream! It is perfect!! If you are more of a chocolate fan, this recipe will hit the spot as well!

Photo by Lukas on Pexels.com

SUGAR-FREE LEMON MUG CAKE

This sugar-free lemon mug cake is the most easy recipe to dive into at the end of a long day and it is made with only six ingredients:

  • Tiger nut flour is an amazing gluten-free flour! I wrote up a lot of info about this amazing nut-free flour here.
  • Egg – I use only one pasture-raised egg in this recipe.
  • Baking powder – I use Danielle Walker’s homemade baking powder recipe, since a lot of store bought versions have gluten, aluminum, corn, and/or GMOs. It is super easy to make your own and you probably have all the ingredients on hand!
  • Lemon juice – I use the juice of one fresh, squeezed lemon
  • Organic Stevia – I use only a couple drops of organic, whole leaf stevia for added sweetness.
  • Alcohol-free Vanilla Extract – I use Sprouts-brand organic alcohol-free stevia extract, or you could use this one as well.
Photo by Pixabay on Pexels.com

COOKING MUG CAKES

Mug cakes are usually baked in the microwave for only 90 seconds at high power (800W). Or, if you are more patient and/or don’t have a microwave, you can make this mug cake in an oven-safe ramekin and bake for 12-15 minutes in a preheated 350ºF oven. Whichever way you decide to bake your mug cake, you will know it is cooked through when you insert a toothpick in the center of the cake and it comes out clean or with no crumbs on it.

So without further ado, here is my favorite lemon mug cake!

SUGAR-FREE LEMON MUG CAKE

Total Time: <5 minutes

INGREDIENTS

INSTRUCTIONS

Microwave:

  1. Mix all of your ingredients in a microwavable coffee mug or bowl (make sure it is a large mug as the cake will double in height).
  2. Microwave on high for 90 seconds.
  3. Remove from the microwave and let cool a few minutes. Top with fresh organic raspberries, lemon zest, and a dollop of organic coconut cream.

Oven:

  1. Preheat the oven to 350ºF
  2. Thoroughly mix all ingredients in a small bowl and pour the batter into two small ramekins, or one medium ramekin.
  3. Bake in the preheated oven for 12-15 minutes or until cook through. Check after 8 minutes as it make cook faster depending on your ramekin size. Use a toothpick to test doneness.
  4. Let cool for a few minutes and then top with fresh organic raspberries, lemon zest, and a dollop of organic coconut cream.

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!


Sugar-Free Chocolate Almond Butter Mug Cake

This mug cake is one of my favorites for satiating that chocolate craving! I use tiger nut flour instead of almond flour for this recipe because of its natural sweet flavor and health benefits.

Chufa, also known as tiger nuts or earth almonds, are not actually nuts! They are small edible tubers. They are about the size of garbanzo beans and have a sweet, nutty flavor. They are rich nutrients and antioxidants and have been linked to several health benefits – ranging from better digestion to a reduced risk of heart disease1.

Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.

Health Benefits of Tiger Nuts

Tiger nuts are:

  • tubers rich in fiber, vitamins, minerals and other beneficial plant compounds.
  • a good source of insoluble fiber, which can prevent constipation and help your digestion run smoothly.
  • rich in fiber and arginine, both of which can contribute to lower blood sugar levels. They also contain compounds that may reduce how much sugar is absorbed in your gut after a carb-rich meal.
  • rich in heart-healthy fats.

Tiger nuts may also contribute to a stronger immune system by fighting infections, including those from antibiotic-resistant bacteria2. And since tiger nuts are not part of the nut family, they are completely safe for people with nut allergies and they are naturally gluten-free.

For this recipe, I also use my homemade baking powder (recipe from Danielle Walker) or you can purchase this clean one, too.

Chocolate Almond Butter Mug Cake

Total Time: <5 minutes

Ingredients

  • 4 TB tiger nut flour
  • 2 TB carob powder
  • 1 TB melted coconut oil
  • 2 TB coconut milk (or dairy-free milk of choice)
  • 1/8 tsp baking soda
  • 1/8 tsp baking powder
  • Pinch of salt
  • 1 TB organic almond butter (or nut butter of choice)

Instructions

Mix all ingredients (minus the almond butter) in a large microwavable coffee mug or bowl. Once mixed, dollop the tablespoon of almond butter right in the middle (no need to mix).

Microwave for 90 seconds. Let cool 2 minutes. Top with a bit of coconut cream and enjoy!

Variation: You could also omit the almond butter and top with fresh strawberries or raspberries and a dollop of coconut cream.

Did you make this recipe?

Tag #lifestylewithlauren on Instagram!

  1. https://www.healthline.com/nutrition/tiger-nuts
  2. https://draxe.com/nutrition/tiger-nuts/


My Favorite Chocolate Smoothie Recipe

Since battling Candida and other health issues (which I will address all of this Wednesday), I had to avoid most all fruit (until recently). Which meant I could not have my normal fruit-loaded smoothies. I also struggled to find a protein powder that tasted delicious and was safe for my Candida. That is until Truvani!

Truvani’s plant based protein powder tastes AMAZING! One of the main reasons I love the Truvani company is its commitment to real food and supplements without added chemicals, toxins, and they source only the best organic ingredients. In addition to being certified organic, it is also gluten-free, super clean with just six simple ingredients, and safe for my Candida.

Speaking of, since my Candida is getting better, my doctor and I decided that I could reintroduce a little bit of fruit! I could not be more happier! Now I am able to make smoothies that taste great and cure my sweet tooth!

Without further ado, here is my favorite chocolate smoothie recipe:

Chocolate Plant-Based Smoothie

  • 1 scoop Truvani Chocolate Plant-Based Protein
  • 1 TB organic almond butter
  • 1 TB organic coconut butter
  • 1 TB organic hemp seeds
  • 1 scoop Vital Proteins collagen
  • 8 oz liquid of choice (I like homemade hemp milk or coconut milk)
  • Handful frozen organic spinach
  • 1/2 really ripe frozen banana (optional)
  • 1/3 tsp ashwaganda
  • Ice

Blend and enjoy!

Let me know if you try this smoothie recipe!

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