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Matcha Mint Bites (vegan, raw, paleo, keto)

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Matcha Mint Bites

I love a good power bite, especially these energizing green balls of wonder. The fresh mint makes them especially refreshing, especially with these hot days. Pop them in a iced cooler for an outdoor day and you won't be sorry!
Prep Time30 minutes
Cook Time1 hour
Total Time1 hour 30 minutes
Servings: 24

Equipment

  • Food Processor

Ingredients

  • 1 cup raw, organic tahini
  • 1 cup coconut manna
  • 1 cup organic plant-based protein
  • 1 cup collagen
  • 2 cups + 1 cup shredded coconut
  • ¼ cup + ¼ cup monk-fruit confectioners sugar
  • 10-15 fresh organic mint leaves
  • 3-10 drops organic peppermint essential oil start tasting after adding 3 drops and adjust to preference
  • 2 tbsp matcha powder
  • 1 tbsp maca powder optional
  • 1 chocolate Lily’s chocolate bar or 1 cup Lily’s chocolate chips can use any chocolate of choice, optional
  • 1 tbsp MCT oil or melted coconut oil

Instructions

  • Melt the chocolate on the stove at low heat. Stir frequently until completely melted. Set aside.
  • Place 1 cup of the shredded coconut in a bowl and set aside.
  • Mix ingredients (except for monk fruit confectioners, and 1 tbsp MCT oil) in a food processor. Stop to scrape down the sides if needed. Add more protein powder if it’s not solid enough to roll into balls (they’ll be slightly squishy but you don’t want them to melt in your hand or flatten when set down.
  • Roll dough into 1 inch balls and then coat in the 1 cup shredded coconut. Place on cookie sheet. Will make 18-24 bites.
  • Stir ¼ cup confectioners and 1 tbsp MCT oil into the melted chocolate until well combined.
  • Drizzle or coat the bites with chocolate.
  • Place in the freezer for 10 minutes (until hard) and then transfer to the container.
  • Store in fridge for a week and in the freezer for 6 months.

Notes

notes: I always double or triple the batch and freeze them to have on hand for a quick boost. You can even eat them straight from the freezer.
Other flavor options:
Pure Matcha
Omit mint and/or chocolate
Lavender Matcha
Replace fresh mint with dried lavender flowers and mint essential oil with lavender oil
Lemon lavender
Replace fresh mint with dried lavender flowers and mint essential oil with lavender oil.
Add 1 tbsp fresh lemon zest, 5-10 drops lemon essential oil or 1 tbsp lemon juice and omit matcha.
Make it your own
Add any of your favorite superfoods, dried fruit, seeds, nuts, or flavor additions that you enjoy – the combinations are endless!
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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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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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Paleo Pumpkin Bread

It’s begun.

Fall has officially arrived and is distinctly marked by all of the “PSL” advertising, deliciously fragrant pumpkin candles lining store checkouts, and abundance of Uggs warming cold toesies.

I officially made “the switch” from a standard American diet to a 90% paleo diet in 2014 in an effort to get to the root of my anxiety, IBS and depression (I still eat rice and corn here and there on special occasions, but the bulk of what I eat is veggies and clean animal proteins…and chocolate). Eliminating these foods is one of the main reasons why I feel so much more balanced, all without prescription drugs. Western doctors told me my imbalances were genetic and that my food had no influence, but that medication would help with my chronic symptoms. Well, I proved them wrong, just like so many of you who are taking your health into your own hands. Within weeks of eliminating gluten, dairy, sugar and coffee (in conjunction with hypnotherapy), I felt better than I had in years.

However, I still grieved the foods I had grown accustomed to eating. I remember the first Fall when I realized I couldn’t order a pumpkin scone or pumpkin spice latte at Starbucks. This was a tragic moment in my life – what is Fall without PSL?! I even prepared by wearing my Uggs and Lululemon!

To re-convince myself about why I was eliminating this stuff, I decided to look up what was in the pumpkin syrup used in the infamous PSL. In an effort to make the transition easier, I had started recreating some of my favorite comfort foods (like chocolate chip cookies) and found seeing the ingredients was a helpful place to start. In my blissful ignorance, I was shocked when I read the nutritional labels for the scone and latte. At the time, they were using high fructose corn syrup and caramel coloring in their recipes – both of which are carcinogenic and cause developmental delays. They’ve since omitted caramel color but still use high-fructose corn syrup in most of their popular recipes. You can read more about the dangers of caramel coloring here, because even though Starbucks has taken it out of recipes, it’s still hidden in all kinds of products, from cough drops to condiments, as shown below.

The more you learn about the food industry, the more you realize you have to take your health into your own hands. Companies are getting away with putting toxic chemicals in foods that children eat, all for the sake of aesthetic. So please, read your labels and be a responsible consumer, for the sake of your health and the health of future generations. 

This pumpkin bread recipe is obviously free of anything inflammatory or toxic, and instead is loaded with nutrient-dense ingredients that will not only fuel you, but will also satiate the craving you have for something fall-y! I always double the recipe and freeze some pre-sliced pieces to pop in the toaster at any time. I found an organic maple butter that is to die for and it goes perfectly on a piece of toasted pumpkin bread. And guess what? It has one ingredient: maple syrup. Guess how many ingredients Starbucks pumpkin scones have? 39. Yep. And those ingredients include soybean oil, high fructose corn syrup, wheat, dairy, and a truckload of preservatives, all of which contribute to chronic inflammation and disease. There’s a reason why people feel SO much better when they eliminate these foods. You are what you eat, so choose wisely 🙂 

PALEO PUMPKIN BREAD RECIPE

Ingredients

Instructions

  1. Place a rack in the center of your oven and preheat the oven to 350 degrees F. Lightly coat a 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 a separate bowl or stand mixer, whisk together the eggs, pumpkin, maple syrup, coconut sugar and vanilla. 
  3. Slowly combine the dry ingredients with the wet ingredients. Fold in any desired mix-ins.
  4. 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. Slice and enjoy with ghee, grass-fed butter or my personal favorite, maple butter. 

Notes: double and freeze pre-sliced pieces that you can toast whenever you want. Will keep well in freezer for 3 months.