Tag Archives: wholefood

Protien Pecan Crunch

Ready for a whole food, protein rich, and calorie dense breakfast choice? Let’s fuel the day that’s full of work, workouts, and running around. Throw the fixation on calories out the window, pat yourself on the back for creating a nourishing meal. Admire the awesomely sourced fat, protein, and calories found here.
Pecan Protein Crunch: ~20 grams protein
  • 1/2 cup whole pecans
  • 2T almond butter
  • 1 banana
Mix and enjoy. You can add a little honey and cinnamon if you’d like to take it to a whole other level! PLUS honey is great to fight allergies and illness. It’s the one animal by product I still eat (yes I’m THAT vegan).
Have this for a filling breakfast and I GUARANTEE you won’t be cursing your kale salad at lunch!
Here’s an awful but real picture…you’ll want to slap somebody it’s so good, FOR REAL.

Breakfast Bananas Foster

Bananas Foster entered my life as a college student and ignited my tastebuds for warm bananas and cinnamon! Here’s a healthy breakfast version.


  • One banana diced
  • 2 small apples or one large apple diced
  • Cinnamon
  • Honey or pure maple syrup


  1. Cover bottom of small sauce pan with water.
  2. Add apples and a dash of cinnamon and set to boil. AS SOON as the water starts to bubble remove from heat (we want to quickly heat without losing too many nutrients)..apples should still be fairly crunchy.
  3. Place in bowl and toss in bananas.
  4. Top with honey or maple syrup and cinnamon to taste (you can totally skip the honey or syrup if you want).

Vegan Black Bean “Sausage”

I had full intentions to make vegan sausage using whole, canned black beans; however, the distractions of a busy super market got the best of me, and I grabbed canned refried black beans.  I've outlined how I made the best out of my purchase.  I have to say…they turned out pretty darn good!

Free of gluten, dairy, soy, and animal products.


1 Can refried black beans

1/2 cup coconut flour

1/2 cup sesame seeds

Onion powder, garlic powder, sage, smoked paprika, cracked red pepper, salt and pepper to taste (because I hate following recipes)

About 1 tbsp fennel seeds (less if you prefer, but I really like fennel, this is what gives sausage the taste of sausage)

Spray skillet with cooking spray and heat to medium.  Mix all ingredients together in a bowl and form small patties.  Cook on medium until the top is dark brown or slightly charred.  Makes about 15-20 small patties.