The Best Vegan &Healthy Brownies Ever

I was so happy to find this recipe and tweak it a bit for even more healthy option. We often eat it when traveling for brekkie since it has great ingredients.

8 ounces of almond butter

8 ounces of hazelnut meal

1/2 cup apple sauce (I add more to make it more moist)

5-6 ounces of chocolate (I add more to help it be more chewy)

1/2 cup honey (I add local for allergy health and more for chewy(ness)

1 tsp baking powder

1 tbsp vanilla

1 cup of hazelnuts crushed (for added texture)

1 cup of applesauce (or 2 eggs for more protein & if you’re not vegan)

Start with melting chocolate and honey in a sauce pan low heat to keep it from burning

Mix fluid ingredients then add the dry and the frying pan portion (fold thoroughly to avoid pockets of ingredients)

Preheat over 325 degrees until ready. Bake 20 to 30 mins depending on pan size, material and your preferred preference of moistness.

If you’d like me to assist in your healthy lifestyle, we can also help by full lifestyle health coaching, advanced bodywork/massage for pain and injuries and at home techniques for your overall health improvement.

To book your one on one, 15 minute virtual consult or an in person 90 minute Advanced Therapeutic Medical Bodywork session click here

Love and light,

Michelle S Krause LMT, CST-T

Board Member of the Local Maryland AMTA

1

Hydrating Coconut, Cucumber & Lime

Recipe from Quench-Chapter 6 Warm Weather Smoothie

It’s important to get the nutrients that you need from the ingredients of the season for your body’s best digestion. 

Here is a great tasting and easy smoothie from the book Quench. If you haven’t read this book make sure that you do! It has made wonderful improvements in my skin, sleep, productivity and focus! Here is our facebook book club page if you’d like to look up, by chapter, my online book club portion. 

“The ingredients in this recipe synergize to create more efficient hydration. Chia has the ability to release the most water of any nutritious seed

Makes Approximately A 12 Ounce Serving

½ cup coconut water or coconut milk (no sugar added)

½  cucumber, peeled, if not organic

1 tablespoon ground chia seeds

1 to 2 teaspoons honey

1 tablespoon fresh lime juice

1 to 2 pinches course sea salt or rock salt (mineral, like Himalayan or Celtic)

1 to 2 cups spring or filtered water, dilute to your taste

½ to 1 teaspoon minced fresh ginger, optional if you want extra zip

Place ingredients in blender and blend on high. Pour over ice if desired. 

To book your one on one, 15 minute virtual consult or an in person 90 minute Advanced Therapeutic Medical Bodywork session click here

Love and light,

Michelle S Krause LMT, CST-T

Board Member of the Local Maryland AMTA

Shrimp Avocado Cucumber Bites

Shrimp Avocado Cucumber Bites 🦐🥑🥒

Makes 3 servings

Per serving (for our clients)

1 Leanest protein

2 Healthy Fats

1 2/3 Green

3 Condiments

Ingredients:

2 Teaspoon olive oil

1 Tablespoons creole seasoning

21 ounces cooked shrimp

2 Cups cucumber

6 ounces avocado

½ Cup green onions

2 Tablespoons fresh cilantro

2 Teaspoon lemon juice

¼ Teaspoon salt

½ Teaspoon cayenne

Directions:

FOR THE SHRIMP AND CUCUMBER BITES:

Toss the shrimp in the oil and the seasoning and cook in a preheated (medium-high heat) heavy bottomed pan/skillet until slightly blackened, about 2-3 minutes per side.Assemble the bites with cucumber slices, topped with avocado sauce, shrimp and remoulade sauce.

FOR THE AVOCADO

SAUCE: Mix everything and enjoy!

In love & light,

Michelle S Krause Lmt CST-T

Www.www.vitalfitnessholisticcenter.com

Two Ingredient Cookies

It all begins with almond meal and maple syrup….

or you could use hazelnut meal and maple syrup….

^^^^Those are two ingredients but I love to add flaxseed and/or hemp hearts too, but then that’s a three or 4 ingredient cookie.

Cookies crispy on the edges, chewy in the middle, and the simplest cookies you’ll ever make!

Plus, these almond cookies are also egg-free, dairy-free, gluten-free, and vegan-friendly!

PREPARE

Before you start, preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper and lightly oil the paper with coconut oil. Set aside.

COMBINE

All you have to do is to combine both ingredients in a mixing bowl. Stir them with a spatula until the batter is sticky and slightly wet., scoop out one tablespoon of cookie dough, roll it between your hands and place each cookie dough ball onto a baking sheet covered with parchment paper slightly oiled with coconut oil.

Leave some space between each cookie as you will flatten them later.

You should form 6 cookie balls with this recipe, and yes, you can double up the recipe to make a larger batch of cookies!

PRESSING DOWN

Now, use your oiled fingers to flatten the cookies. The thinner, the crisper the edges will be, play with thickness to adjust texture and flavor.

BAKING

Now bake the cookies in the center rack of the oven for 10-12 minutes or until just golden brown on the edges.

Cool down on a wire rack immediately and wait 30 minutes for the best texture. The cookies firm up with time.

But I love to eat them when extremely hot! Sometimes, they don’t make it into the oven

(or peanut butter, banana or oats, but this would add a food processor and complicate it but all are great)

Shhhhh don’t tell anyone but you can quickly add more great flavoring but we still call them 2 ingredient cookies…Of course, you can use this easy cookie recipe with almond flour to create a range of flavorsome almond cookies.

For example, you can add to the batter flavor by adding 1/2 to 1 teaspoon of:

• Ground cinnamon

• Vanilla extract

• Almond extract

• Lemon extract

• Lemon or orange zest

You can also stir in 3 tablespoons of:

Dark Chocolate Chips

• Unsweetened coconut to make coconut almond cookies.

• Dried fruits like dried raisins, dried cranberries, and finely chopped dates.

In love and light,

Michelle

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Anti-Inflammatory Chili, Vegetarian, Vegan & Gluten Free

I love this recipe because it is so easy and you can do it in the slow cooker with only quick prep.

What I love most is you can make it to your liking and add or subtract anything you don’t care for.

1-Whole Organic Yellow Pepper

1-Whole Organic Orange Pepper

1-Whole Organic Green Pepper

1-Whole Organic Onion of your liking

1-Can of Kidney beans (white if you choose)

1-Can of Organic Salsa

1-Can of Garbanzo Beans

Chili spice, Cayenne, Mineral Salt and Pepper to your choosing.

I put it in the slow cooker and leave it on low. Usually just two hours since I like my veggies more fresh.

If you would like a virtual 15 minute consult about your health or if you would like to book an in person session you can schedule here

Love and Light,

Michelle S Krause CST-T, LMT

Health and Wellness Coach, Master Personal Trainer, Yogi, Meditation Specialist

Ceviche-Avocado Lime Shrimp Salad

Avocado Lime Shrimp Salad

Makes 2 servings:

Each serving provides

1 leanest

3 greens

2 healthy fats

3 condiments

Ingredients

14 ounces jumbo cooked shrimp, peeled and deveined, chopped

1 1/2 cup tomato, diced

4 1/2 ounces avocado, diced

1/4 cup jalapeno, seeds removed, diced fine

1/4 cup chopped green onion

2 tablespoons lime juice-This is like SNL cowbell! MORE LIME! YUM

1 tsp olive oil

1 tbsp chopped cilantro

1/8 teaspoon salt

¼ teaspoon fresh pepper to taste

Directions

In a small bowl combine green onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

In a large bowl combine chopped shrimp, avocado, tomato, jalapeno. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

To book your one on one, 15 minute virtual consult or an in person 90 minute Advanced Therapeutic Medical Bodywork session click here

Love and light,

Michelle S Krause LMT, CST-T

Board Member of the Local Maryland AMTA