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1 In food/ keto/ Recipes

Keto pumpkin spice latte

Keto Pumpkin Spice Latte

Enjoy your favorite fall coffee drink and stick to your diet with this healthier

Keto Pumpkin Spice Latte recipe.

My husband and I recently started keto this past week.  What a time to start – this is the time of year when I crave all of those yummy comfort foods and of course my fave pumpkin spice coffee drinks that are full of sugar. So I was determined to come up with a recipe to duplicate my beloved bevy but make it keto friendly. Here is my Keto Pumpkin Spice Latte recipe, at only 2 grams of net carbs.

Keto Pumpkin Spice Latte Recipe

Keto Pumpkin Spice Latte

Ingredients:

  • 2 cups of fresh brewed coffee
  • 1/4 cup of pumpkin puree
  • 2 Tbsp of butter
  • 1 cup of almond milk
  • 2 tsp of vanilla extract
  • 2 tsp of pumpkin pie spice (make sure there’s no added sugar)
  • 3 packets of stevia
  • 2 Tbsp of heavy whipping cream
  • Optional – MCT oil or coconut oil

Directions:

  1. In a pot over medium heat mix together pumpkin puree, butter, almond milk, vanilla extract and pumpkin pie spice. (Make it a bulletproof coffee by adding a little MCT oil or coconut oil!) Bring to a bubble.
  2. While the pumpkin mixture warms in the pot, brew two cups of coffee.
  3. Stir the coffee into the pumpkin mixture stirring well.
  4. Add the heavy whipping cream and stevia.
  5. Using an immersion blender, gently whip all together in the pot.
  6. Pour into two mugs and enjoy either hot or cold.
  7. Optional – Top it off with a little extra whipped cream and some pumpkin pie spice. (To make homemade whipped cream, mix some whipping cream and a sprinkle of stevia in a mixing bowl with a blender until whipped cream forms).

Sooooo much better than the typical sugary version at your local coffee shop and healthier too!

 

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Keto Pumpkin Spice Latte

 

Keto Pumpkin Spice Latte

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Homemade Irish Cream

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5 In breastfeeding/ Motherhood/ postpartum/ Recipes

What to eat to increase your milk supply

what to eat to increase your milk supply
This post contains affiliate links meaning I make a small commission.

If you are breastfeeding or pumping, you might be searching for ways to increase your milk supply. I have always struggled with supply issues and it’s something that every nursing mama has experienced at one time or another in their journey. One thing that I learned is that diet plays a huge role in milk production.

I’m sharing what to eat to increase your milk supply plus my favorite recipe for lactation boosting overnight oats.

Galactagogues

If you have been doing research on ways to increase your milk supply, you may have seen the word “Galactagogue”. What is a galactagogue? A galactagogue or latogenic food is any food that can help increase lactation. You may have heard your friends say that eating a lactation cookie or drinking a beer has helped increase in their milk supply. This is because there are certain foods that contain milk boosting ingredients.

Here is a list of some of the more popular galactagogues:

what to eat to increase your milk supply

 

 

What to eat to increase your supply

Eating a balanced diet is important not only for enhancing your supply, but also for making sure that your baby is getting all those vital nutrients as well. In the beginning of my breastfeeding journey, I was eating healthy, but I found that I was not eating enough to maintain a supply. Once I started adding in more nutrient dense foods and incorporating a galactagogue at each meal, I noticed a boost in my supply.

(It’s important to note that this does not replace the importance of frequent feedings or pumping. Remember when breastfeeding, demand = supply!)

1.) Breakfast

Overnight Oats – I’ve seen those mason jar recipes floating around pinterest but never ventured to make them until I was breastfeeding. Not only is this recipe filled with milk-making goodness, but it’s also super easy to make the night before and keeps me feeling satisfied.

Here’s my easy recipe:

Overnight Oats

Ingredients:

-1 cup of rolled oats

– 3/4 cup of almond milk (I like my oats a little thicker, but if you like yours to be a little thinner, add more)

– 1 banana

– 1 tbsp peanut butter

– 1 tbsp of ground flax seed

– honey

Directions:

1.) In a mason jar add your oats, almond milk, banana and peanut butter. Mix well.

2.) Store in fridge until the next morning.

3.) Top with ground flax seed and drizzled honey to taste.

what to eat to increase your milk supply

 

2.) Snack

Yogurt with a handful of almonds

3.) Lunch

Spinach salad with grilled chicken

Fruit

4.) Snack

Veggies and hummus

5.) Dinner

Some kind of protein over brown rice

Asparagus or broccoli

6.) Dessert/Something sweet

Berries with chocolate hummus

Chocolate milk made with almond milk

Hydrate, Hydrate, Hydrate!

Since your milk is composed of 80% water, it’s also important to stay really hydrated!

I find that I drink more water if it’s always on hand and I have a straw. I love my Yeti and these stainless steel straws.

I’ve also seen success with Mother’s Milk tea which contains many lactogenic herbs. Shoot for at least 3 cups a day.

 

Be sure to stay tuned for my tips on how to get the most out of your pumping sessions!

And if you liked this post, please share with your all of your friends who are breastfeeding.

 

what to eat to increase your milk supply

 

 

2 In food/ Recipes

2 tried and true recipes to get your family to eat more plants

easy plant based recipes

This post is sponsored by Barilla but the content and opinions expressed here are my own.

Anyone who knows me knows that carbs are my love language! Give me a nice warm bowl of pasta and I am one happy girl. However, what I don’t love is the way carbs make me feel tired and pack on those pounds. I recently discovered Barilla’s new chickpea pasta and suddenly I don’t feel so bad about eating all that pasta.  Made with one ingredient, (chick peas), it’s a nice low-carb pasta alternative and offers up some plant-based protein too.  Plus, it’s a great way to sneak those veggies in for your kids.

Here are two easy recipes your whole family (including the picky little ones) will be sure to love.

Pesto pasta with peppers, artichokes and pine nuts

plant based

Ingredients:

  • 1 box of Barilla chickpea rotini pasta
  • Extra virgin olive oil
  • 2 tsps of chopped garlic
  • 2 peppers diced
  • 1 can of artichoke hearts
  • 2 tbsps of pine nuts
  • 4 tbsps of basil pesto

Directions:

  • Bring a pot of water to a boil
  • Add 1 box of Barilla chickpea rotini pasta
  • While the pasta is cooking, in a saucepan, warm some EVOO over medium heat
  • When the EVOO and pan is warm, add 2 tsps of chopped garlic and lightly brown.
  • Once the garlic is brown, add the peppers and artichoke hearts to the pan and lightly roast on both sides then reduce heat.
  • When the pasta is al dente (about 7-8 minutes), drain in a colander.
  • In a large bowl, mix together pasta, roasted garlic, peppers, artichokes and pine nuts. Stir in basil pesto. (I used about 4 tbsps but you can use as much or as little as you want to taste).
  • Optional: Add some fresh grated cheese (I love parmesan) and some chopped parsley.

plant based pasta

 

 

Lemon oregano rotini

plant based

Ingredients:

  • 1 box Barilla chickpea rotini pasta
  • Extra virgin olive oil
  • cherry tomatoes diced
  • 1 large cucumber diced
  • juice of 2 lemons
  • chopped oregano (about 2 1tbsp)
  • salt and pepper

 

Directions:

  • Bring a  pot of water to a boil.
  • Add 1 box of Barilla chickpea pasta.
  • Cook pasta until al dente (about 7-8 minutes).
  • Drain pasta in a colander.
  • While the pasta is cooking, dice up the cherry tomatoes (about 1 cup) and cucumber.
  • In a separate small bowl, take the juice of 2 lemons and mix with about 2 tbsps of EVOO. Add some chopped oregano, salt and pepper, stirring together.
  • In a large bowl, mix together pasta, tomatoes and cucumbers. Add the lemon juice/EVOO mixture, combine well.
  • Optional: top with some chopped oregano, grate lemon peel and shredded mozzerella cheese.

plant based

 

What are some ways you get your family to eat more veggies?

Click here to buy some Chickpea pasta for your family

easy plant based recipes

3 In food/ kids/ Recipes

5 minute Snow Ice Cream

snow ice cream

When life gives you snow you make ice cream right? It’s a nice way to treat yourself after breaking a sweat struggling to stuff your kids into their snowpants and jackets and arguing with them why they need a hat and gloves. All that work only for them to run outside and play for 5 minutes, you deserve something sweet.  And I suppose the little ones like it too!

Using only 4 ingredients that you probably already have in your kitchen, this is the easiest recipe to make your own snow ice cream.

Ingredients:

  • Fresh snow (I used about 6 cups)
  • 1/3 cup Granulated sugar
  • 1 cup Milk
  • dash of Salt
  • 1 tsp Vanilla extract

Directions:

  • In a large mixing bowl, whisk together all of your non-snow ingredients. Throw in the fridge while you go gather your snow.

making snow ice cream

making snow ice cream

  • Next, go outside and fill a large mixing bowl with snow. Your kids can help you with this part.

making snow ice cream

  • Bring your snow inside and immediately stir into your mixture you made earlier. Keep adding more snow until you get a scoopable ice cream consistency. I used about 6 cups. (You may need more snow depending on how light it is)

making snow ice cream

  • Scoop into dishes to serve or store in an air-tight container in your freezer for later. We prefer ours with sprinkles and in our PJs!

snow ice cream

snow ice cream

 

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snow ice cream