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Lavender-Lemon Mini Bundt Cakes

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Lavender-Lemon Mini Bundt Cakes

Lemon and lavendar are two of my favorite smells and flavors and they blend perfectly in these delicous gluten-free bundt cakes. You can sub almond flour for the oat flour to make these 100% paleo, and use whole eggs if short on time. The whipped egg whites just make these a bit lighter. See notes for other baking options (muffin, loaf, doughnut) if you don't have a mini silicone bundt pan.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Breakfast, Dessert
Keyword: bundt cake, lemon lavendar cake
Servings: 12

Equipment

  • silicone mini bundt molds or muffin mold, hand mixer or stand mixer, blender

Ingredients

  • 1 cup oat flour
  • 2 cups almond flour
  • 1/2 cup arrowroot flour
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • 2 tbsp cooking lavender
  • 1/2 cup palm shortening melted but not hot (or ghee / coconut oil)
  • 15 drops monk fruit
  • 1/4 cup Lakanto maple syrup maple syrup, or raw honey
  • 1/4 cup lemon juice
  • Zest from 1 large lemon about 2 tbsp
  • 1 tsp vanilla extract
  • 4 egg whites
  • For glaze:
  • 1/2 cup powdered monk fruit maple sugar, or coconut sugar (to powder, blend 1 cup sugar with 1 tbsp arrowroot in high-powered blender until light and fluffy)
  • 2 tbsp coconut oil melted
  • 3 tbsp full-fat coconut milk

Instructions

  • Preheat oven to 325 F and spray a silicone baking mold with avocado oil spray. (Or grease by hand with any fat)
  • Place the flours and dried lavender in a blender and pulse until lavender has broken into small pieces.
  • Place egg whites in a stand mixer (or bowl with hand mixer) and mix on high until light and fluffy (small peaks should form).
  • Add the wet ingredients, except whites, to the blender and process until smooth (you may need to mix by hand if it gets stuck).
  • Transfer to large bowl and fold in the egg whites, being careful not to over-mix.
  • Pour into prepared baking pan until 3/4 full. Bake for 23-30 minutes, or until knife comes out clean.
  • Cool on wire rack for 15 minutes and then remove from molds onto rack.
  • To make glaze, combine ingredients, adding more coconut milk if it’s too thick. You want it to be slightly runny so it’s easy to drizzle. If it’s too runny, add more powdered sugar and place in fridge to cool slightly.
  • Drizzle over cooled bundt cakes and garnish with lavender petals.
  • Store in airtight container in fridge for 5 days, or counter for 2.

Notes

For muffins: bake 20-25 minutes. For loaf pan or large bundt pan: bake 50-65 minutes, or until knife comes out clean.
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Chocolate Cookies n’ Cups Ice Cream (vegan, paleo)

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Chocolate Cookies n’ Cups Ice Cream

I'm just getting on the homemade ice cream wagon and I don't think I'll be getting off anytime soon! I love how easy this is to make, and how I don't miss dairy AT ALL when I eat it. Cashews are magical.
Prep Time30 minutes
Cook Time7 hours
Course: Dessert
Keyword: ice cream
Servings: 6

Equipment

  • immersion blender
  • ice cream container or loaf pan

Ingredients

  • 2.5 cups raw cashews
  • 1/2 cup coconut milk
  • 1/3 cup pure maple syrup, Lakanto maple syrup, or raw honey
  • 1.5 tsp collagen / gelatin
  • 2 oz baking chocolate chopped
  • 1/2 cup cocoa powder
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/2 tsp lemon juice
  • 1/2 cup chopped almond butter cups or candy of choice
  • 1/2 cup cookie chunks I used my vegan power cookies

Instructions

  • Place ice cream container or loaf pan in freezer to chill.
  • Place the cashews in a bowl and cover with boiling water for 30 minutes.
  • Sprinkle the gelatin over coconut milk in a saucepan and leave for 15 minutes.
  • Drain and rinse the cashews and transfer to an immersion blender. Add 1 cup water and the maple syrup. Blend until smooth.
  • Transfer to saucepan and set to medium heat, whisking to dissolve the collagen (which should be slightly foamy on top). Once it’s dissolved, add the chopped baking chocolate and stir until just melted. Be very careful not to overheat.
  • Transfer back to blender and add cocoa, vanilla, sea salt, and lemon juice. Blend until smooth.
  • Pour into chilled containers and chill in freezer for 6 hours.
  • Let sit out on counter for 10-15 minutes before eating.

Notes

Notes: will keep well for 3 weeks, covered
  • cookie, cup, baking chocolate
  • found these almond butter cups at Costco
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Power Bites (no-bake, paleo, vegan)

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Power Bites

These power bites are super easy to make and store really well in the freezer. The no-cow bars are a new addition, and are only in here because I'm trying to go through about 6 boxes we have (got a little sick of them and then my bf forgot to cancel Amazon subscription haha). These are optional but could also be substituted.
Prep Time30 minutes
Total Time1 hour
Course: Dessert, Snack
Keyword: power bites
Servings: 20
Author: Kendyl Morris

Equipment

  • Food Processor

Ingredients

  • 10 pitted dates
  • optional: 2 No-Cow protein bars broken into chunks (if not using omit coconut milk)
  • 1/2 cup lakanto maple syrup raw honey, or maple syrup
  • 1 cup nut butter I used crunchy almond butter
  • 1 tsp vanilla extract
  • 1/4 cup plus more if needed, full-fat coconut milk
  • 1/2 cup protein powder I used Orgain peanut butter
  • 3 tbsp maca powder
  • 1/2 cup ground flaxseed
  • 3 tbsp cocoa powder plus about 1/2 cup more for rolling
  • Optional: 1/2 cup Lily’s chocolate chips melted

Instructions

  • Add everything (except extra cocoa powder and chocolate chips) to a food-processor and pulse until combined. Add more coconut milk by the tbsp if it won’t mix. You want it to be the consistency of play-dough so you can roll it into balls. Resort to mixing by hand if it’s being stubborn (once things are broken down enough to your liking.)
  • Put remaining cocoa powder in a small bowl. Place a piece of parchment paper on a baking pan (that will fit in your freezer for them to set)
  • Roll dough into balls and then roll in cocoa powder.
  • Drizzle melted chocolate over the bites and freeze for 30 minutes to set.
  • Store in container in fridge for 1 week, and any extra in freezer for up to 6 months.
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Cookie Dough Power Bites (vegan, paleo, gluten-free)

These no-bake power bites are a delightful, energizing treat that are great for satiating a candy craving, or for fueling your workout. I created them when I was thinking of what to do with the excess No-Cow bars I have lying around because my boyfriend has a subscription on Amazon. We got sick of them and he forgot to cancel, so now we have them lying around. They have a chewy, cookie-dough like texture, are plant-based, 1g of sugar, and 21g protein. That’s hard to find in a protein bar, y’all. But, like I said, we overdid it so now we have too many.

I’m thrilled with how these turned out and will definitely make them again. They’re super easy to modify so make them your own!

Prep time: 15 minutes

Total time: 45 minutes (with 30 minutes of setting)

Yields: 8-12 bites

Ingredients

3 No-Cow protein bars (I like peanut butter cacao chip, can also sub any chewy vegan protein bar / cookie)

1/4 cup nut butter (I used peanut)

2 tbsp coconut oil

1 tbsp lakanto mapke syrup, raw honey, or pure maple syrup

6 drops monk fruit or stevia liquid

2 tbsp full fat coconut milk or other non-dairy milk

2 scoops vegan protein powder (I used @orgain peanut butter 😂, see a pattern?)

2 scoops collagen

3 tbsp maca powder

For the chocolate glaze:

1.5 cups Lily’s chocolate chips

1 tbsp coconut oil

Instructions:

  1. Melt the glaze ingredients in a glass bowl over a saucepan on a low simmer (or microwave)
  2. Chop the no cow bars into small pieces.
  3. Warm the peanut butter and coconut oil enough to mix.
  4. Add the remaining ingredients until a thick dough-like texture is formed.
  5. Form 8-12 small balls with the dough and then dip in the melted chocolate. Drop onto a parchment paper lined baking sheet.
  6. Freeze for at least 30 minutes and then store in a container in fridge or freezer.

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Vegan Power Cookies

A delicious, nutrient-dense cookie that can pass as breakfast (well, not ideally, but we all have those days!). I always double batch and freeze half so I can have a quick on-the-go option for later.

Ingredients

1/2 cup nut butter

2 flax eggs (see below)

2 tbsp melted coconut oil

1/4 cup maple syrup, honey, or monk fruit maple syrup 

1/2 cup unsweetened applesauce, 1/2 cup unsweetened pumpkin puree, or 2 ripe mashed bananas

2 tsp vanilla extract

2/3 cup vegan peanut butter protein powder (or other flavor)

1/2 cup arrowroot flour

1 cup gf oats (I use these sprouted ones)

1/4 cup gf oat flour

1/4 cup almond flour

1/2 tsp baking soda

1/2 tsp baking powder

Pinch sea salt

1/2 cup Lily’s chocolate chips, or other dairy-free chocolate chip.

Instructions

  1. Preheat oven to 350 F and line a baking sheet with parchment paper.
  2. In a small bowl make flax eggs and let sit for 5 minutes, until gelatinous (2 eggs is 2 tbsp ground flaxseed mixed with 5 tbsp water)
  3. Mix the wet ingredients in the bowl of a stand mixer (or by hand!). 
  4. Mix the dry ingredients in a separate bowl and then slowly add to wet mixture, a little at a time, mixing in between until fully combined.
  5. Stir in the chocolate chips by hand.
  6. Using a cookie scoop to spoon, drop 12-14 small cookies onto baking sheet, spaced out at least 1 inch. Press down slightly.
  7. Bake for 15-18 minutes, or until golden brown on top.
  8. Remove from oven and place pan on wire rack for 10 minutes, then pull the parchment paper off the cookie sheet onto the wire rack until cooled completely.

Store at room temperature for a few days, or in fridge or freezer for longer shelf life.

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Twix Bars (paleo, df, gf)

One of my favorite things to do is remake my favorite foods/treats into cleaner versions. I went gluten-free and dairy-free at 19 due to chronic health issues I was having that couldn’t be helped through conventional medicine. My IBS, anxiety, depression, and acne that had developed in my early teens only got worse in college, and the only solution ever offered was medication. I knew I was out of balance on multiple levels, but it wasn’t until my misery : motivation ratio got so high that I was finally willing to stop eating the standard American diet. My journey led me to my profession as a certified integrative medicine health coach and clinical hypnotherapist, and after 7 years cooking of cooking this way, quite a few recipes!

Healthy doesn’t have to be a hassle, and it certainly can taste as good, if not better, than the “real” thing. Side note: Isn’t it interesting that we call chemical-filled processed foods the “real” thing when this recipe is full of actual REAL ingredients? Might be time to rethink that.

This is a new favorite recipe that I hope you enjoy!

Ingredients

Shortbread layer:

  • 1 cup almond flour
  • 3/4 cup arrowroot flour
  • 1/2 cup coconut flour
  • 1/2 cup melted coconut oil
  • 1/3 cup maple syrup, honey, or monk fruit maple syrup
  • Pinch of sea salt

Caramel layer:

  • 3/4 cup almond butter, or other nut butter of choice
  • 1/2 cup full-fat coconut milk
  • 1/3 cup coconut oil
  • 2 tsp vanilla extract
  • 1/2 cup maple syrup, honey, or monk fruit maple syrup
  • Pinch of sea salt 

Chocolate layer:

  • 1 cup chocolate chips or chocolate bar
  • 1 tbsp coconut oil
  • 1/2 tsp flakey sea salt 

Instructions

  1. Preheat oven to 350 degrees F. Line a 8×13 pan with parchment paper so that it extends over the edges. 
  2. Make the shortbread: mix all ingredients until no clumps remain. Press/spread the batter evenly into the prepared pan and bake for 12-14 minutes, or until golden brown. 
  3. In a saucepan over medium heat, combine the caramel ingredients until completely melted. Cool completely on counter. 
  4. Melt the chocolate and coconut oil over low heat on stove until fully melted. Cool. 
  5. Once the shortbread and caramel layer are completely cool, pour caramel over shortbread and place in freezer for 1 hour, or until completely hardened.
  6. Pour melted chocolate over the top, sprinkle with flakey salt, and place in fridge for 10-15 minutes until hardened. 
  7. Slice into long pieces and enjoy! Can be be stored in air-tight container in fridge for a week, or the freezer for 2 months.

Notes: can make a half-batch by halving the ingredients, or double by doubling. 

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Vegan Panang Curry Bowl

Prep time: 15 minutes Cook time: 20 minutes Serves: 6

I’m a sucker for Thai food but one of the first indicators that I had IBS came in the form of cramps after eating out (which was almost always Thai). Eventually I discovered SIBO and gluten-intolerance to be at the root of my IBS symptoms (and have now since eliminated them through Functional Medicine), which means I rarely eat out. It’s taken a long time to perfect my curry recipe because the restaurant-made curries are often loaded with sugar, but now that I’ve found a curry paste I love and a method that works, this has become a weekly menu item at home.

I always double this recipe because the leftovers keep really well and always go quickly! You can sub any veg you’d like but try to cook the harder veg first like in this recipe so that it’s all cooked evenly at the end. You can also use any curry paste you like, but I HIGHLY recommend the linked brand. The curry paste you use makes ALL the difference in the flavor. You could also sub chicken or shrimp if you prefer that to garbanzos – I’m not vegan but I do try to eat at least 70% plant-based (which means a couple of vegan dinners every week).

If doing low carb, use meat instead of garbanzo and serve over greens instead of rice.

Ingredients

  • 1/4 cup coconut oil, avocado oil, or olive oil
  • 1 cup chopped carrots
  • 1/2 cup diced onion
  • 2 cup broccoli chopped (stems and florets divided)
  • 2 tbsp minced ginger, plus 1 tbsp for garbanzo beans
  • 2 tbsp minced garlic, plus 1 tbsp for garbanzo beans
  • 1 chopped bell pepper
  • 1 cup chopped red cabbage
  • 3 tbsp panang curry paste
  • 1 can organic full-fat coconut milk
  • 1 cup frozen or fresh peas
  • 1 can organic garbanzo beans, drained and rinsed.
  • 1/2 cup minced cilantro
  • 1 tbsp coconut aminos, more to taste
  • 1 tbsp lime juice, more to taste
  • 1-2 tsp coconut sugar, based on taste preference
  • Wild rice, quinoa, or greens to serve over (enough for 4-6 servings)

Instructions

  1. Cook wild rice or quinoa according to package.
  2. Add 3 tbsp of the coconut oil (reserving 1 tbsp for garbanzo beans) to large skillet or wok and set to medium heat.
  3. Add carrots and sauté for 3-5 minutes.
  4. Stir in onions, broccoli stems, garlic, and ginger, sprinkle with salt, and sauté for another 3 minutes.
  5. Add the broccoli florets, bell pepper, and red cabbage.
  6. Stir in the curry paste and sauté for 2 minutes.
  7. Add coconut milk and bring to a boil. Reduce to a simmer and cook for 7-10 minutes, or until veggies are cooked to your liking. I prefer them more al dente and usually simmer for about 8 minutes. Stir in half the cilantro (1/4 cup) and peas midway through.
  8. While the curry is simmering, heat the remaining 1 tbsp coconut oil in a medium skillet at medium high heat. Add the garbanzo beans, and the remaining 1/4 cup cilantro, 1 tbsp ginger and 1 tbsp garlic. Sprinkle with salt and fresh pepper.
  9. Cook the garbanzos until golden brown, stirring often. It should only take about 5-8 minutes and be ready at the same time as the curry.
  10. Once the curry is almost done, stir in the coconut aminos, lime juice, and coconut sugar. Taste and add more of any of these if needed.
  11. Serve curry over wild rice, quinoa or greens and top with garbanzos. Garnish with cilantro and serve hot. Enjoy! Leftovers keep well for 4 days.
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Paleo Protein Pumpkin Doughnuts/Bread/Muffins with Ginger-Cardamom Glaze

This recipe is almost too good to be true. You can make it into doughnuts, bread, or muffins, and top with an irresistible frosting if you want to make it a little more dessert-y. I love adding protein powder and collagen to recipes, especially when you can’t even taste it, like with these.

Ingredients

Optional ginger cardamom glaze / frosting :

  • ½ cup powdered monk fruit or coconut sugar (blend granulated on high to make powdered)
  • ½ cup cacao butter, melted (for glaze) or palm shortening at room temp (for frosting)
  • 1 tsp vanilla extract
  • 1 tsp ground ginger
  • ½ tsp ground cardamom
  • ½ tsp fresh lemon juice
  • fresh zested ginger, lemon, or orange optional

Instructions

  1. Place a rack in the center of your oven and preheat the oven to 350 degrees F. Lightly coat a silicone doughnut mold, line a muffin tin with liners, or spray 8×4-inch loaf pan with nonstick spray – line with parchment paper so that the paper drapes over the sides like handles, then lightly coat with spray again.
  2. In a large bowl, stir together the almond flour, protein powder, arrowroot, collagen, salt, baking soda, and pumpkin spice. In bowl of stand mixer, whisk together pumpkin, maple syrup, coconut sugar, ghee, nut butter, and vanilla. Mix on medium and crack eggs as it’s mixing.
  3. Add the dry ingredients and mix again until well combined. Fold in any desired mix-ins.
  4. For doughnuts and muffins: Fill ⅔ full and bake for 20-25 minutes, or until knife comes out clean. For bread: Scrape into the prepared loaf pan and smooth the top. Bake for 42 to 48 minutes, until a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let cool 30 minutes. Gently lift out the bread with the parchment overhang and place on the rack to finish cooling completely. The doughnuts are more tender so let them cool for at least an hour before gently pushing the bottom of the silicone mold to wiggle the doughnuts free.
  5. To make glaze: melt cacao butter in a saucepan on low. Remove from heat and whisk in rest of ingredients, except fresh ginger. Alternatively cream palm shortening with remaining ingredients. Drizzle (or spread frosting) over cooled bread, muffins, or doughnuts. Zest fresh ginger over the top. Place in fridge for 10 minutes to solidify and store for up to 5 days. 
  6. You can also pre-slice the bread without icing and store in the freezer for quick toast. 
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Power Cookie Recipe

Paleo, dairy-free, gluten-free, keto

Prep Time: 10 minutes Cook Time: 10 minutes Yield: 1 dozen

Ingredients

Instructions

  1. Preheat oven to 350 F and line a baking sheet with parchment paper or a silicone mat.
  2. In a stand mixer or medium bowl, mix the nut butter, coconut sugar, vanilla, and eggs until smooth
  3. Add the rest of the ingredients and mix well, folding in the chocolate chips last
  4. Roll into 12 balls and flatten slightly. Place 1 inch apart on baking sheetBake for 10-14 minutes, or until golden brown on top
  5. Cool on baking sheet for 10 minutes, then place on wire rack until cooled completely. 
  6. Tag me on Instagram if you make them and hashtag to spread the love 🙂 @kendylmorris #powercookies

Notes- Double or triple recipe and freeze dough or cookies for up to 6 months. Bake as instructed for dough, or eat cold / thawed for pre-baked cookies.

Need help cleaning out your pantry? Check out the below link to see all my favorite clean products.

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Befriend Your Anxiety…It’s Trying to Tell You Something

Whenever you’re about to embark on a new journey, or are facing a challenge (illness, loss of job, ending of marriage, etc) you encounter something called liminal space – this is the period of time when you’re standing on the edge of the unknown, often in a state of fear or anxiety. This is the opposite of your comfort zone, and yet it’s often where some of the yumminess of life takes place. 

Think about it – before your first kiss, on your wedding day, being in labor with your baby – all of these times were usually scary as hell and yet the most memorable, formative, and rewarding. In all of these times you experienced a period of liminal space. You had a choice about how to react. You could tolerate it, suppress it, or lean into it. We all know what it feels like to choose all of these paths, so maybe we ought to pay attention to when we’re in a liminal space, so as to be mindful about it, rather than unconscious. This can help us avoid prolonged liminality, aka, more suffering! 

Ecological theologian Sallie McFague describes the liminal space as “a space where one is available for deep change from the conventional model of living to another one.”

While this liminal space is uncomfortable, ambiguous, and uncertain, it is also freeing. It is necessary for change and growth.

Anytime you feel anxious or afraid, it’s information. What often makes it worse is the meaning we attach to the fear, and therefore the belief we take on about it, which then creates more fear. So when you notice yourself feeling afraid, greet it, befriend it – ask it what it needs. If you drink a bunch of wine or turn on the TV, you’ve only suppressed it, making the discomfort last longer than necessary. 

I know that there have been times when I didn’t want to hear what my fear needed – I was afraid of what it had to tell me. The most difficult experience of this was in my previous marriage when my intuition (the way your higher-self talks to you) was begging me to get out of the relationship but my subconscious (child-self) was too afraid of what was on the other side – too afraid of the liminal space. So I stayed way longer than I should have, and as a result suffered from severe depression, anxiety, and IBS, until it got so bad that I was willing to do anything to feel different. I mustered up the little courage and life I had left and ended the marriage, diving into the unknown. 

I have grown since my divorce, more than I can articulate in words. It’s in the way I feel and walk in the world now – with more confidence, power, and trust in myself and this crazy thing we call life. My intuition was guiding me to a more fulfilling path, a healthier partner, and a more joyful human experience, I just had to surrender to my truth and take action. 

Everything in your life doesn’t happen to you, it happens for you.

If you’re stuck, get help. There are coaches, therapists, doctors, naturopaths, support groups, meetups, books, Ted Talks, and so many other ways to get support. Listen to your gut and it will guide you to the tools that will help you become more of who you know you’re meant to be. Your higher-self is BEGGING you to open yourself to becoming the greatest expression of love that you can be while you’re on this earth so that you can leave it better than when you found it. If not for that, why else are we here?