Refined Sugar-Free

Peaches ‘N’ Cream Protein Shake

Peaches ‘N’ Cream Protein Shake made with frozen peaches, banana, and non-dairy yogurt. Perfect for a post-workout summer breakfast or snack!

It’s hot here, friends, and I’m struggling to fit in my long runs for marathon training without melting.

Even when I set an alarm to beat the sun, I open the weather app to find the dawn temperature lingering just below 80 degrees.

But when I can peel myself off of the couch, lace up my sneakers, and step out onto the asphalt, usually the temperature falls into the background.

There’s something really lovely about running before the day begins.

Lately, my favorite post-run fuel is this Peaches ‘N’ Cream Protein Shake.

It’s so easy to blend up minutes after stepping through the door.

It’s cool and refreshing, lightly sweetened with banana and super creamy with almond milk yogurt with a hint of cinnamon.

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Single Serving Sangria

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Single serving sangria made right in your wine glass! Perfect to use up leftover wine or when you’re craving sangria but don’t want to make a full pitcher.

Have you ever wanted a glass of sangria but didn’t want to commit to a pitcher?

The solution is obviously…a recipe for a single serving of sangria.

I’ve been perfecting this lazy girl sangria recipe for a while now and I’m excited to share it with you.

But is it lazy or just genius?

The first time I mixed it standing in the kitchen; dumping frozen fruit and a drizzle of maple syrup to save a bottle of red that had maybe one good day left.

And indeed I did save it!

After sipping, I was surprised how delicious it was without any muddling or marinading.

M took one look at my fancy and effortless concoction and immediately made his own.

It’s amazing because you make it *directly* into your wine glass with just 4 ingredients and no ice required!

Grab some red, an empty wine glass, and let me show you how to make Single Serving Sangria.

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Vegan “Cookie Corners” (Nussecken)

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Vegan “cookie corners” (Nussecken)! These tasty triangles are made with oat and almond flour, SunButter, jam, hazelnuts, and dark chocolate.

Today I’m sharing a recipe with you inspired by my European travels!

M’s mom is kind of famous in their area in Germany for her Nussecken.

And with good reason, because they’re kind of amazing.

This delicious German dessert is made with a nougat base, jammy center, and sweet hazelnut topping.

After baking you cut layers into triangles and dip the corners in melted chocolate.

Nussecken directly translates from German to “Nut Corners”, but I’ve also seen them called “Cookie Corners”.

I thought Cookie Corners sounded cuter, so let’s go with that naming convention.

You’re going to love my Vegan “Cookie Corners” (Nussecken) that are also gluten-free and refined-sugar-free!

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Peanut Butter & Banana Chocolate Chip Chia Pudding

By Flora & Vino 1 Comment

Peanut butter & banana chocolate chip chia pudding that’s naturally sweetened with banana. Perfect to meal prep for breakfast or a snack!

Hi, friends!

This week I officially started my structured marathon training.

Sure, I’ve been running this year with the marathon in mind, but I haven’t been following a *plan*.

And if you know me, you know I *love* a good plan.

So this week after getting back from Germany I started the Nike Marathon training plan.

Initially, it looks scary, but broken down it’s really just 2 shorter runs per week and one longer endurance run.

I’m also excited to try out my new hydration pack and hydration tablets into my training!

Since I’ll be running more, I’m going to need more healthy snacks and meals.

Bananas are wonderful for post-running fuel, so I’ve been enjoying them in fun ways after jogging into my kitchen.

This Peanut Butter & Banana Chocolate Chip Chia Pudding is the latest in my banana bonanza.

This delicious chia pudding is perfect to meal prep for warmer weather!

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Chocolate Tahini Banana Pops

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Chocolate tahini banana pops are the vegan treat you need this summer! Frozen bananas drizzled in tahini and chocolate and rolled in nuts.

I swear, something magical happens to bananas when they freeze.

If you’re joining in on my current banana craze, then you’re going to love this week’s recipe.

Did you eat Nestle’s Drumsticks growing up?

Because that’s what these Chocolate Tahini Banana Pops remind me of.

They sit somewhere deliciously between an ice cream cone, fudgsicle, and popsicle.

I took halved bananas, froze them, covered them in tahini and melted chocolate, then rolled them in nuts.

This frozen treat is perfect for a sweet snack or healthy dessert.

Ready to make some banana pops?!

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Banana Peanut Butter Bites

By Flora & Vino 17 Comments

Banana Peanut Butter Bites made with banana, peanut butter, hemp hearts, and dark chocolate chips. Enjoy them raw or freeze for a sweet chilled snack!

If you’ve been following me for a while you know that I didn’t eat raw bananas for…a while.

Whether it was a real intolerance or not, I’m not sure, but for a while I didn’t feel great post-nana.

So I wrote them off my grocery list and only used them baked into banana bread.

Until recently, I started craving them.

My body really wanted bananas, so I decided to listen.

I split open a banana, slices it into rounds, and dipped it into peanut butter.

It tasted *so* good, friends.

As I stood in the kitchen gobbling up banana bites, I kicked myself for all the banana possibilities I missed out on in the past few years.

Let’s make up for lost time and make these Banana Peanut Butter Bites on repeat, OK?

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Vegan Cosmic Brownies

By Flora & Vino 1 Comment

Vegan cosmic brownies with almond flour and sweetened with coconut sugar. Top them with Chocolate SunButter and sprinkles for a fun dessert!

This holiday weekend I set a PR for most shooting stars seen in one evening.

On Memorial Day, M and I drove to the Shenandoah to see the Tau Herculids Meteor Shower.

We chose the Shenandoah because it’s low in light pollution with dark skies and great views, so it’s perfect for star gazing.

I yawned and grumbled getting there, but once I was cozied up in my camp chair with blankets surrounded by the glittering night, I was happy to be there.

Around 1 AM we watched stars streak across the sky while M took photos, hoping to catch a beautiful bright arch across the frame.

It’s always humbling to stare up at the night sky, feeling so incredibly small compared to those fire balls whizzing through space.

I can’t share the cosmos with you, but I can share some cosmic brownies with you that are pretty out of this world.

These Vegan Cosmic Brownies are made with almond flour and topped with Chocolate SunButter and dotted with sprinkles for a fun dessert!

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Blackberry Baked Quinoa

By Flora & Vino 2 Comments

Blackberry baked quinoa baked in an hour for a delicious summer meal prep breakfast. Serve warm or chilled with your favorite toppings!

This past weekend I auditioned at a local studio for a potential yoga teaching position!

When I completed YTT200 back in 2020, I said it was for the personal development.

“I just want to learn more about yoga and more about myself,” I said to anyone who asked about my intentions to teach.

And I did.

But in doing so, I realized that the gift of yoga was one that I actually loved sharing, even if it made me sweat and shake standing at the front of the studio.

The nerves quickly melted away on Sunday as I lead the students through a flow of my creation.

When we shared a collective inhale and exhaled “OMMMM” after Savasana I was *proud* of myself.

Regardless of the outcome, it was deliciously satisfying to challenge myself to reach for more.

You know what else is deliciously satisfying?

Quinoa…for breakfast!

This Blackberry Baked Quinoa celebrates berry season in this one-pan meal that’s perfect for a summer meal prep!

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Snickerdoodle Oat Bliss Balls

By Flora & Vino 2 Comments

Snickerdoodle Oat Bliss Balls that taste like a snickerdoodle in energy ball form. They’re made with oats, protein powder, nut butter, and lots of cinnamon!

I’m the queen of portable snacks.

And I’m the best traveling companion because not only do I have a bar for you, but one for you, too, boo.

Usually I have a pre-packaged snack bar in every purse pocket, but I’m trying to do better about making some of my own snacks.

Making your own energy balls is great because you can control the ingredients while using less packaging!

These Snickerdoodle Oat Bliss Balls make it easy to love making your own energy balls.

They’re made with 6 ingredients that you probably already have in your pantry.

Mix some up this week for a sweet no-bake treat to power all of your summer activities!

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Chocolate Tahini No-Bake Cookies

By Flora & Vino 1 Comment

Ditch the oven and make chocolate tahini no bake cookies with tahini, oats, and cacao. Perfect for a quick dessert or snack!

This past weekend M and I went on an adventure in downtown DC.

We explored Union Market, and a few museums off of the Smithsonian metro stop.

It was my first time *really* visiting the city since Covid; public transportation, crowds, and all.

There’s something so satisfying about getting yourself from point A to point B without the use of a car.

We navigated the bus system and metro all the way from our house to the National Mall in Washington, DC!

It was a good day, averaging at 20,000 steps, a camera reel full of museum relics, and a full Smart Trip card.

There’s something equally satisfying about making cookies on the stovetop without the use of the oven.

Especially in the summer time when the days are long and the oven is hot and tired.

These Chocolate Tahini No Bake Cookies are made with tahini, oats, and cacao, naturally sweetened with maple syrup.

They’re perfect for a quick and nutritious dessert or snack!

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Refined Sugar-Free

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