Refined Sugar-Free

Carrot Cake Almond Flour Muffins

Carrot cake almond flour muffins with almond milk yogurt, shredded carrots, walnuts, and raisins. Perfect to meal prep for snacking.

I have my first sunburn of the year, friends.

The warm pink glow on my forehead is a reminder of happy hours spent outdoors on Saturday.

This past weekend I hiked the “Difficult Run” 10 mile trail in Virginia with friends.

It was strange to sweat and squint in the sunshine; my body and brain adjusting to the feeling of actually being HOT.

It felt so good, despite the fact that my face probably got a little more Vitamin D than necessary.

As of yesterday, it’s officially Spring, so I’m testing all of the seasonal flavors in F&V kitchen.

These Carrot Cake Almond Flour Muffins are my current favorite seasonal snack.

They’re made plant-based and gluten-free with super-fine almond flour and old-fashioned oats.

They’ve got the best taste and lots of texture, made with shredded carrots, walnuts, and raisins.

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Green Tahini Date Shake

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Green plant-based protein shake with creamy tahini, Medjool dates, and a big handful of leafy greens. Perfect for a quick breakfast or snack!

Did I tell you that I’m training for a marathon?

You might also find it amusing that I *just* completed my first two runs of 2022 this March.

As warm weather teases us here in Maryland, I’m slowly getting my running momentum back.

Those 26 miles seem unreachable right now, but that’s kind of the point, right?

After my half marathon a few years ago, I couldn’t imagine running anything further.

Which is why I want to do it; to prove to myself that I’m stronger, more resilient, more capable than I could imagine.

Well, that, and because I love running.

Needless to say, for the remainder of the year, I’m going to need all of the fuel.

This Green Tahini Date Shake is the fresh shamrock-colored shake you need for Saint Patrick’s Day.

It’s got creamy tahini, Medjool dates, a big handful of leafy greens, and plenty of plant-based protein.

Let’s shake things up this spring!

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Blended Cacao Chip Chia Pudding

By Flora & Vino 1 Comment

Blended Cacao Chip Chia Pudding with Chocolate SunButter and sweetened with Medjool dates. Perfect to meal prep for breakfast or a snack!

Hello!

I haven’t posted in a while and that’s because I’ve been a bit busy with video.

No, I didn’t start a YouTube channel, but I have bene dabbling in Instagram reels and I even created a TikTok account (come say hi!).

If you’re on social media lately you know that our feeds are now filled with moving images set to popular music.

It’s a brand new world, friends.

It’s helped me to approach the project as a big experiment, and as a total beginner.

The whole endeavor kind of feels like Flora & Vino did in my business baby’s infancy stages.

New, exciting, and scary, with low lows and high highs and a step learning curve.

All for the potential of a viral post or video, right?

I’m less concerned with going viral and more concerned with continuing to provide you with delicious content, like this Blended Cacao Chip Chia Pudding.

It requires just five ingredients for a decadent yet nutritious breakfast, snack, or dessert.

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Vegan Brownie Batter Dip

By Flora & Vino 1 Comment

Vegan brownie batter dip made with Chocolate SunButter and chickpeas. Serve with a spoon or as dip for fresh fruit, chips, or pretzels.

Are you a planner?

If you’ve been around here a while, you probably know that I am the plannerly-est of planners.

I’ve always gotten heart eyes over bulleted checklists, scrawling grocery lists, and color-coded calendars.

But lately my spreadsheets and planners and journals have been a bit out of control.

If I spend all of my time planning, I’ll never actually get to the *plan*, you know?

M is much more intuitive and fluid in his scheduling and actions.

It always amazes me how he can wake up and *not know* what’s going to happen; to do what feels good and not what a TO-DO list says TO DO.

The concept baffles me.

So I’m working on being a little less rigid in my expectations in myself, my day, and my time.

Luckily, this Vegan Brownie Batter Dip doesn’t require much planning.

In fact, I feel safe betting that you have most of the ingredients in your pantry already.

What do you wager?

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Blood Orange Beet Blueberry Shake

By Flora & Vino 1 Comment

Blood Orange Beet Blueberry Shake that are sweet and earthy and packed with vitamins and plant-based protein for a quick breakfast!

This weekend I went on my first hike of 2022 with friends!

It’s been *beautiful* fools Spring weather, the kind of seductive sunshine that makes you want to pack up your winter clothes before the calendar reads March.

So, on Saturday the five of us took advantage of the warmth and completed the Strickler Knob Trail in the Shenandoah Area.

This 11-mile there and back trail was the longest toughest hike I’ve done in a while, complete with rock scrambles and a steep butt-kicking ascent at the end.

But the 360-degree views at the summit overlooking Luray, Virginia made it all worth it.

I don’t think I realized how much I was craving an outdoor adventure until I was on the path, breathing in fresh air and relaxing into the pattern of my footsteps.

I’m so grateful I have a group of good people to explore with.

And a space on the Internet to explore plant-based eats with.

For the past few weeks I haven’t been able to get enough of citrus and beets.

Today, let’s combine them together in these Blood Orange Beet Blueberry Shakes that are sweet, simple, and slurp-able.

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Banana Walnut Chocolate Chip Protein Muffins

By Flora & Vino Leave a Comment

Protein-packed vegan muffins made with banana, walnuts, dark chocolate, and plant-based protein. Perfect for breakfast, snack, and dessert!

Hi, friends, and happy 2022.

How is your new year treating you?

It’s been a while since I last posted, and I missed you!

I had the unique opportunity to travel to Germany over the holiday and new year to meet M’s family and friends.

Those four weeks abroad were the longest I’ve ever taken away from a job, from my business, or, from, well, anything!

Germany was beautiful and historic and welcoming and I loved getting to know M’s favorites and identifying my own in Europe for the first time.

After a month it felt like home; a cozy slice of the earth that was hard to leave.

I’m forever grateful for the special people and beautiful places I connected with there.

I teared up in the airplane on the way back, wondering how many more people and places could also become home if given the chance.

But for now, I’m back home, which for me is in my condo in Maryland.

I’m finally fully recovered from jet lag (which is *no* joke, by the way!), and craving all of the plants.

These Banana Walnut Chocolate Chip Protein Muffins were my first post-vacation creation!

They’re vegan, gluten-free, and refined-sugar-free without any added oils and a boost of plant-based protein.

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Orange Cranberry Overnight Oats

By Flora & Vino 3 Comments

Easy overnight oats made with fresh squeezed orange, almond milk yogurt, and tart dried cranberries. Perfect to meal prep for breakfast on the go!

In Germany, we sat around the kitchen table in the morning, watching the Coffee Siphon brew coffee from one chamber to the next, like an hourglass where time runs both ways.

We sipped on dark roast brew and chatted in Hemingway-style sentences until the caffeine started to kick in.

When my tiny coffee mug was empty (mugs are much smaller, in Germany!) I stood and stretched and announced it was time to start the day.

After returning from my holiday in Germany I’m working on revamping my morning routine.

II miss my coffee companions abroad, but also am enjoying setting up some structure for 2022.

This year, I started setting my alarm earlier so I have time to meditate and start the day with stillness.

Meditation is a habit I started in Germany, silently sitting cross-legged on my travel yoga mat, bathed in sunshine from the winter garden.

The same reliable players are always on my morning menu, too; movement, water, gratitude, journaling, and, of course, coffee.

And now, let’s add in Orange Cranberry Overnight Oats!

These overnight oats celebrate citrus season with fresh squeezed orange paired with creamy yogurt and tart cranberries.

They’re perfect to meal prep quickly for busy mornings this winter!

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Pumpkin Pie with Coconola Crust

By Flora & Vino Leave a Comment

Plant-based and gluten-free key pumpkin pie made with a Coconola crust and a refined-sugar-free pumpkin filling. Enjoy a slice for the holidays or anytime!

Hi, friends!

Can you believe that December is almost half way over?!

I’m really excited to take some time off the next few weeks to decompress, relax, and reflect.

For many of us, it feels like it was a tough year.

For me, it felt like an uphill sprint on a sharp incline and I’m still trying to catch my breath.

It was filled with lots of change, lots of learning, but also lots of love and recipes.

So let’s end the year on a sweet note, shall we?

This Pumpkin Pie with Coconola Crust is the perfect pie to plate this holiday season.

This plant-based pie is made with a creative Coconola crust and a refined-sugar-free pumpkin filling.

I need you to try a slice before 2021 is over!

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Dark Chocolate Peppermint Brownies

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Dark Chocolate Peppermint Brownies made minty with Hu Kitchen Mint Snacking Gems and crushed candy canes. Perfect for a decadent winter dessert!

Are you a peppermint fan?

Growing up, we always had candy canes around the house for Christmas time.

The ones we didn’t unwrap and eat we hung on the Christmas tree for a simple elegant ornament.

So I like to carry on the candy cane tradition, keeping a box of them in my Christmas box for…just about anything!

So, this year, why don’t we bake with them?

While I’m not the biggest solo peppermint fan, there’s something about the combination of dark chocolate and peppermint that’s both refreshing and addicting.

These Dark Chocolate Peppermint Brownies are super fudge-y and super minty, made with mint dark chocolate chips and crushed candy canes.

They’re the festive dessert you need to make for your holiday get togethers this year!

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Millet Breakfast Porridge

By Flora & Vino Leave a Comment

Millet porridge cooked in coconut milk with cinnamon and maple syrup. Ready in 30 minutes on the stovetop for a cozy breakfast alternative to oatmeal!

Have you started your Christmas shopping yet?

I have a fast growing pile on the outskirts of the living room, stacked with half-open Amazon boxes, chocolate bars, and un-framed photos.

The unmade gifts of Christmas 2021 future.

I have to be careful to keep the ones for M covered with a random sweater or photo frame.

But the best hiding place for gifts is in plain sight, right?

I did most of my holiday shopping early this year to prepare for some time off around the holidays.

Which means I can totally wait until the last minute to wrap it.

But I refuse to wait until it’s freezing to make warm bowls for breakfast.

Lately, I stumble out of bed, dress in warm layers, then make a bowl of something warm to eat with my coffee.

This Millet Breakfast Porridge is ready in 30 minutes on the stovetop for a cozy alternative to oatmeal.

Load it up with your favorite toppings and save any leftovers for an easy breakfast tomorrow!

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