Refined Sugar-Free

Red Velvet Protein Shake

Red velvet protein shake with frozen beet, banana, berries and cacao naturally sweetened with Fruit Bliss Organic Deglet Nour Dates.

By now, you might have heard that my big fitness goal for the year is practicing inversions.

I’m following a guided 2-week inversion training plan that I’m doing over, and over, and over.

It focuses on strengthening the muscles and getting the nervous system acquainted with the feeling of being upside down.

Just like we have to learn to walk, we also have to learn to stand on hands!

It’s a lot of planks, push ups, down dogs, kick-ups, and assists from the sliver of wall that doesn’t have any picture frames.

When I finish the practice my shoulders are shaking and my stomach is growling.

So I run to the kitchen and blend up something nourishing that I can enjoy quickly.

This Red Velvet Protein Shake is my latest obsession, and it’s the perfect way to nourish and care for yourself this February and the rest of the year.

This red velvet protein shake is made with frozen beet, banana, berries and cacao naturally sweetened with Fruit Bliss Organic Deglet Nour Dates.

Blend one up for a quick breakfast, snack, or even dessert!

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Chocolate Protein Yogurt Bowl

By Flora & Vino 1 Comment

Chocolate Protein Yogurt Bowl with almond milk yogurt, chocolate protein powder, and nut butter topped with fresh strawberries and granola.

If you’ve been around here a while you know that I’m a morning person.

If I could, I would do *everything* in the morning, but since that’s not possible… I always put myself first.

Lately, that means setting aside time to drink my coffee, meditate, gratitude journaling, setting a schedule for the day, and working out.

It’s really important to me that I have time for myself before the craziness begins.

Something else I’m doing to support myself is making sure that I get enough protein to start the day.

If you’re tired of protein shakes and don’t have time to make protein oats or a tofu scramble, how about a yogurt bowl?

This Chocolate Protein Yogurt Bowl is so satisfying, customizable, and perfect for any season and lifestyle.

It’s made in less than 5 minutes with almond milk yogurt, chocolate protein powder, and nut butter topped with fresh strawberries and granola.

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Strawberry Cheesecake Overnight Oats

By Flora & Vino 2 Comments

Strawberry cheesecake overnight oats with raw cashews, rolled oats, and strawberries. Perfect to make in advance for a healthy breakfast!

This past weekend my hiking group completed our first hike of 2021!

We eased into the year of hikes exploring 5 miles of trails on Sugarloaf Mountain, in Dickerson, Maryland.

The morning of the hike, I fueled with one of my pre-hiking staples; overnight oats.

I *love* eating oats before being active because they’re packed with protein, fiber, and complex carbs.

They’re satiating, quick, nourishing, and did I mention delicious?

I had the idea early this year to make a vegan “cheesecake” overnight oats variation, and, well, here it is!

These Strawberry Cheesecake Overnight Oats are made with raw cashews, rolled oats, and strawberries.

They’re easy to mix up in advance for a healthy meal prep breakfast that will have you excited for breakfast and energized for whatever happens afterwards.

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Blueberry Buckwheat Pancakes

By Flora & Vino 4 Comments

Blueberry buckwheat pancakes made on the stovetop with blueberries. Make a stack for a weekend breakfast packed with protein and fiber!

Do you have pancake nostalgia from childhood?

Because I do.

My mom used to make the most amazing Blueberry Buckwheat Pancakes on weekend mornings.

I asked my mom recently how she made her buckwheat pancakes and discovered that her classic recipe came from a mix.

So, I set out to recreate her pancakes from scratch to be completely vegan, gluten-free, and refined-sugar-free.

These Vegan Blueberry Buckwheat Pancakes are the best pancakes to wake up to!

Make a stack for a weekend breakfast packed with protein and fiber!

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Curried Cauliflower Kale Salad

By Flora & Vino 1 Comment

Curried Cauliflower Kale Salad with tart cherries, cashews, chickpeas, and avocado in a yogurt tahini dressing. Perfect for winter lunches!

Let’s do a 2023 check in so far…how has it been?

It’s been so very full on my end– and all good things.

By morning I’m working through an inversion practice, using blocks and straps and prep to help me get upside down.

My goal is to be able to successfully hold an inversion by the end of the year!

By evening I’m learning German in a virtual course that just kicked off this week.

Sprechen Sie Deutsch?

It feels good to actively pursue my goals and dreams, and it feels even better to fuel them with my favorite foods.

I’m fiercely protective of my nourishment right now, because with all of the go-getting, there isn’t as much time for rest.

So, let’s make sure we have a cozy and nourishing lunch for the weeks ahead.

This Curried Cauliflower Kale Salad is made with tart cherries, cashews, chickpeas, and avocado in a creamy yogurt tahini dressing.

It’s the hearty salad you need for winter lunches in the colder months!

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Cookie Dough Protein Truffles

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Easy Cookie Dough Protein Truffles made with Evo Hemp Cookie Dough Hemp Protein Bars and dark chocolate for a sweet bite packed with protein.

This weekend I cut my hair for the first time in….a while.

And I don’t mean a trim, I mean a *real* haircut.

The kind where your hair stylist chops off inches and holds it up in the mirror for you to gasp in excited horror.

I had been committed to growing out my hair since I had my pixie cut back in 2013.

Sure, I had a few slip ups where I went short instead of long, but for the most part, I’ve been on the “grow out” train for about 10 years.

So it felt so liberating to walk in and show my girl pictures of lobs (long bobs) with a deep side part and say, “Let’s do this!”

The change feels so fresh and fun and I can’t stop reaching for the excess hair like a phantom limb where I used to be able to pull it back into a long pony.

I have a fun new recipe for you to try today.

It’s a bit snacky, a bit dessert-y, and a lot delicious.

It’s a Cookie Dough Protein Truffles, made with my favorite Evo Hemp Cookie Dough Hemp Protein Bars and dark chocolate for a sweet bite packed with protein.

You’re going to love them for a quick pick me up that’s packed with protein and energy and gift-wrapped in chocolate!

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Green Grape Protein Shake

By Flora & Vino Leave a Comment

Green Grape Protein Shake made with banana, frozen grapes, frozen spinach, and creamy avocado. The perfect way to fuel on busy mornings!

Every new year calls for a new green shake, right?

I’m not a big believer in the “detox” mentality that diet culture pushes on us this time of year.

Instead of focusing on how much we can take out of our diet, what if we focused on how much we can add in?

On New Years Day, I woke up tired, happy, and hopeful after a late night spent with friends.

And then I blended up this green grape shake and slurped it down before heading to a yoga intention setting workshop.

This Green Grape Protein Shake is a a fresh take on your favorite green shake.

You’re going to love the combination of banana, frozen grapes, frozen spinach, and creamy avocado for the perfect pairing of nourishing foods.

I hope this Green Grape Protein Shake will show you new ways to incorporate greens, fruit, and protein into your 2023 lifestyle!

It’s going to be a good year, friends.

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SunButter Gingerbread Granola

By Flora & Vino 2 Comments

SunButter Gingerbread Granola with oats, nuts, and ginger. Sweetened with maple syrup and molasses. Chunky, ginger-y, and perfect for winter!

Unpopular opinion: I *love* baking, but sometimes struggle to eat all of my baked goods.

M isn’t really a cookie-eater, but he will devour a pan of granola.

So, let’s harness the best of both worlds and make gingerbread into granola this season, okay?

This SunButter Gingerbread Granola is like baking cookies but in breakfast form.

It’s made with rolled oats, nuts, and ginger and sweetened with maple syrup and molasses.

It’s chunky, ginger-y, and the perfect addition to your winter breakfasts!

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Cinnamon SunButter Star Cookies (Zimtsterne)

By Flora & Vino Leave a Comment

Vegan Cinnamon SunButter Star Cookies (Zimtsterne) made with almond flour, SunButter, and a coconut butter icing. Perfect for a Christmas cookie exchange!

Today I’ve got a Christmas cookie recipe for you that’s anything but ordinary.

Move over sugar cookies, I give you…Cinnamon Star Cookies!

When we visited M’s family in Kentucky this fall, they pulled out some old German textbooks for me to continue to learn the language.

One of my main goals for next year (are we allowing new year’s resolutions yet?) is to improve my German!

They also pulled out some classic German cookbooks, including a recipe for these Cinnamon Star Cookies, or, Zimtsterne, in German.

I had a sneaky feeling that I could easily adapt the original to be vegan and gluten-free, and I was right!

The cookies are traditionally made with egg-whites and powdered sugar, but I subbed in flax egg and coconut sugar with a delicious outcome.

The result is these vegan Cinnamon SunButter Star Cookies (Zimtsterne) made with almond flour, SunButter, and coconut butter icing.

They’re perfect to make and bake for a Christmas cookie exchange this holiday season!

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Roasted Brussels Sprouts with Figs & Pecans

By Flora & Vino Leave a Comment

Sweet and savory oven-roasted brussels sprouts with chopped dried figs and pecans. Perfect to make for a winter appetizer or holiday side.

I know I say this every November, but I truly can’t believe that Thanksgiving is just a few short weeks away.

This year I’m preparing dishes for both my family Thanksgiving AND a Friendsgiving the following day.

That’s a lot of kitchen time here at F&V, friends!

For each of those feasts, you bet I made sure that brussels sprouts were included on the menu.

They’re one of my favorite vegetables and definitely one I think of first when I prepare a fall plate.

If you’re not a big fan of brussels sprouts, then today’s recipe is for you.

Roasted Brussels Sprouts with Figs & Pecans is my new favorite way to enjoy sprouts.

It’s a little salty, a little sweet, with a slight kick of spice and a lot of texture and crunch.

This dish is perfect to prepare for an easy and delicious winter appetizer or holiday side!

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Refined Sugar-Free

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