The Ultimate Guide to the Best Dairy-Free Chocolate Bars

One of the things I love to do on this blog and on social media is give you recommendations for the best products to buy to help you save time (and money!) at the grocery store. I’ve been wanting to write today’s post for years but never took the time to do it, but with Valentine’s Day approaching, I thought now was the perfect time!

I consider myself to be a qualitarian, which is just a fancy term coined by Dr. Mark Hyman that means consuming the highest quality foods and ingredients possible, as often as possible. If you haven’t checked out my food philosophy to learn more about my approach to eating, you can find it here.

When it comes to quality, I’m not just talking about fresh, organic fruits and veggies. Every food counts.

Including chocolate 🙂

That’s why I look for chocolate that has been fairly traded, has a short and simple ingredient list, and is organic (just like the other plant-based foods I consume!). Each of the brands I recommend have dairy-free options and many of their bars are gluten-free. Spoiler alert! Dove, Hershey’s, Lindt, and Ghirardelli aren’t on the list.

It’s time to upgrade your chocolate!

Believe it or not, only 5% of the world’s chocolate is made in a way that respects the humans who grow the beans and environment. Here’s one of my favorite videos from Equal Exchange about why fair trade matters. It’ll open your eyes and give you the nudge you need to upgrade your chocolate the next time you’re at the store.

Supporting a company that exists for a noble purpose, other than just making money, is one of the most important ways you can vote with your dollars. Every decision makes a difference and has the potential to impact the life of someone you may never meet, so buy consciously.

I opt for 70%+ dark chocolate to maximize the health benefits, but start lower if you’re not used to it yet. Your taste buds will adapt! The longer you let the dark chocolate melt in your mouth, the more the enzymes in your mouth activate the sugar in the chocolate to make it taste sweeter and more pleasant.

By the end of today’s post, I bet you’ll have the urge to make a grocery store run and stock up on some chocolate bliss 🙂

Pure Chocolate by Jinji

This is my #1 chocolate choice. Even though it’s mostly truffles and other treats and not mainly bars, I had to include it.

About four years ago, I discovered this gem in the heart of Baltimore and befriended the muse behind the magic, Jinji Fraser. It’s been voted Best Chocolate in Baltimore, so I’m not alone in my love for these raw, vegan chocolates.

I wrote a whole blog post about their chocolate and her story a few years ago, but the good news is that you don’t have to be local to Baltimore to enjoy her bliss-filled treats.

Where to Buy: For a full selection, visit the storefront in Belvedere Square Market. You can also find Jinji chocolate products in stores. Learn more about her Cacao Crossings subscription service to bring them to your home.

Charm School Chocolate

Another Baltimore-based brand that’s making its way around the U.S., this 100% dairy-free, vegan chocolate line includes milk, dark, and while chocolate bars. On their website the meticulous process by which their chocolate is made. It’s clear how much love and intention goes into each batch, from bean to bar. I love how incredibly smooth this chocolate is and how it melts in your mouth and coats your tongue.

Some of their flavors include Vanilla Bean White, Coconut Milk Chocolate, 70% Dark Belize, Vanilla Bean Rice Crisp, and Coconut Milk Chocolate Maple Pecan. Depending on the season, they release limited edition bars like Caramel Malt and Black Sesame.

Where to Buy: Buy them on their website or find where they are sold near you here.

Equal Exchange

A few years ago when I had the opportunity to speak at the WELCOA National Training Summit in Orlando, I did an activity with all of the attendees and invited them to savor a piece of dark chocolate. The company whose chocolate I used was Equal Exchange. This chocolate is some of the smoothest and creamiest out there.

Equal Exchange puts people and the plant before profits and elevates the sourcing of their ingredients. Their organic cacao and sugar are sourced directly from small-scale farmers co-operatives in Latin America.

With flavors like Dark Chocolate Mint, Dark Chocolate Almond, Dark Chocolate Orange, Dark Chocolate Caramel Crunch with Sea Salt, Dark Chocolate Lemon Ginger with Black Pepper and cacao content ranging from 55% to 88%, there is something for everyone, no matter where you are on the chocolate preference continuum.

Where to Buy: Find them online on their website or in stores. Locally, I’ve found Equal Exchange at MOMs Organic Market, Whole Foods, Wegmans, and Giant.

Alter Eco

These are some of my favorite bars and other chocolate treats. Not only do they have a wide variety of chocolate bars, but they also make decadent truffles and chocolatey clusters.

If the description below doesn’t make you want to try one of their treats, I don’t know what will 🙂

Plucked from organic trees in the Peruvian Amazon and Ecuadorian Coast, our cacao beans journey to the base of the Andes Mountains, where they are transformed into some of the world’s finest cocoa products. The final destination is Switzerland, where expert chocolatiers craft our unique and habit-forming bars and truffles.

Their cacao beans from Ecuador and Peru, and their products are always fair trade, organic, non-GMO and never made with soy lecithin (a common ingredient in chocolate bars that acts as an emulsifier).

Some of their dairy-free options include Dark Salted Almonds, Deep Dark Sea Salt, Super Blackout (90% cacao!), Dark Quinoa, Dark Cacao, Dark Almond, and Dark Mint. All of their chocolate bars (except Dark Salt & Malt), truffles, quinoa pouches, and rice pouches are Gluten-Free Certified.

Where to Buy: Buy them online or use their store locator to find where they are sold near you.

Hu Chocolate

Last summer, Bill and I went to NYC for a long weekend and hit up Hu Kitchen, a paleo restaurant, about three times. We had to grab one of their paleo, vegan chocolate bars while we were there, and I’m glad that we can find them closer to where I live, too.

Their dark chocolate is stone ground organic and fair trade, and it contains NO dairy, GMOs (genetically modified organisms), emulsifiers, soy lecithin, gluten, refined sugar, cane sugar or sugar alcohols.

They have fun flavors (some with punny names), including Why the Fig Nut?, Almond Butter and Puffed Quinoa, Cashew Butter and Vanilla Bean, Salty, Vanilla Quinoa Qrispy, Hazelnut Butter, Crunchy Mint, Crunchy Banana and Simple Dark Chocolate.

Where to Buy: Find them online and in health food stores near you. We buy them locally at MOMs Organic Market.

Eating Evolved

All of their products are certified organic, dairy free, gluten-free, paleo, and vegan, and they don’t contain any additives. They use coconut sugar as their sweetener of choice, which has a lower glycemic effect than other sugars. In addition to selling yummy chocolate products, they also have dozens of free recipes on their site that use them.

They sell dark chocolate bars and coconut butter cups (Caramel Sea Salt, Banana Cream, Mint Cream and Strawberries and Cream) as well as chocolate bars with flavors like 72% Signature Dark, Almond Sea Salt, Crunchy Caramel, Midnight Coconut, Cashew Milk, and Cashew Milk and Almonds. Their recently released Keto Cups (high fat) are likely to be popular, too, considering the popularity of that trend.

Where to Buy: Find them online and in stores like MOMs Organic Market and Whole Foods Market, or use their store locator to find them where you live.

Salazon Chocolate Co.

With Jinji, Charm School and Salazon Chocolates all originating within a half hour of where I live, I feel like one lucky woman 🙂 Fortunately, you don’t have to live in Baltimore to buy their products!

Salazon’s 100% USDA organic, Fair Trade certified, Hispaniola cacao beans sourced from CONACADO, a democratically run cooperative of small-scale producers in the Dominican Republic. These farmers grow their cacao using sustainable practices and put great care into their work.

These bars are gluten-free but are made in a facility that also handles peanuts, tree nuts, wheat, soy and milk, so if you are super sensitive, be aware of that. All of the bars are vegan except for the Sea Salt & Caramel Bar. Here’s a peek at some of their flavors: 57% Dark Chocolate with Sea Salt; with Sea Salt and Turbinado Sugar; with Sea Salt and Black Pepper; with Sea Salt and Coffee. 72% Dark Chocolate with Sea Salt & Almonds, with Sea Salt and Coconut; with Sea Salt and Cayenne; with Sea Salt; with Sea Salt & Orange Zest.

They recently rebranded, so be on the lookout for their new packaging the next time you need a chocolate fix.

Where to Buy: Buy them online or find them near you using their store locator.

Theo

Theo’s model is based on a core idea – chocolate can be made in a way that allows everyone in the bean to bar process to thrive.

Now that’s the kind of company I want to support. Theo was the first organic, fair trade certified chocolate maker in North America, and they remain committed to pushing the industry forward today. To learn more about what makes Theo different, click here.

A few of their gluten-free, dairy-free options include: Black Rice Quinoa Crunch 85% Dark, Coconut 70% Dark, Raspberry 70% Dark, Salted Almond 70% Dark, and Ginger 70% Dark. I also love their Salted Dark Chocolate Almond Butter and Peanut Butter Cups, which are vegan as well.

Where to Buy: Online on the Theo website and in stores like MOMs Organic Market, Whole Foods, Wegmans, Giant, and other natural food stores.

Divine

Divine Chocolate is co-owned by the 85,000 farmer members of Kuapa Kokoo, the cooperative in Ghana that supplies the cocoa for each bar of Divine. As owners, they get a share in the profits, a say in the company, and a voice in the global marketplace.

Flavors include 85% Dark Chocolate, 70% Dark Chocolate and Mint Dark Chocolate; Dark Chocolate with Pink Himalayan Salt; Dark Chocolate with Toffee and Sea Salt; 70% Dark Chocolate with Raspberries; Dark Chocolate with Hazelnut Truffle; 70% Dark Chocolate with Ginger and Orange; Dark Chocolate with Almonds; Dark Chocolate with Mango and Coconut; Dark Chocolate with Almonds and Raisins; Dark Chocolate with Hazelnuts and Cranberries.

Where to Buy: On their website, Whole Foods Market, Amazon, Walgreens, Giant, and some Target stores.

Endangered Species

If you care deeply about the environment, especially about wild life, you may want to switch your chocolate to this company.

10% of our net profits are donated annually to current 10% GiveBack Partners; each is guaranteed a minimum annual donation of $10,000 and is free to use the funds on projects they deem most important. With over $1.3 million generated in the past three years alone, each chocolate purchase adds up to big support that helps wildlife thrive.

They are the first American-made chocolate using fully traceable fair trade beans from West Africa.

Here are a few of their dark chocolate flavors: Sea Salt and Almonds; Forest Mint; Peppermint Crunch, Lemon Poppy Seed; Cinnamon, Cayenne and Cherries; Cacao Nibs; and 72% Dark Chocolate.

Where to Buy: Buy them at one of these online retailers or at MOMs Organic Market, Giant, Wegmans, Whole Foods, and other natural food stores.

Green & Black

“Green symbolizes our commitment to always sourcing ethical cocoa. Black stands for our high quality and the delicious intensity of our chocolate.”

This company’s new signature Pure Dark Chocolates are sourced through Cocoa Life, a holistic, third-party verified cocoa sustainability program, that will invest over $400 million by 2022 to empower over 200,000 cacao farmers.

Their organic flavors include Mint Dark Chocolate, Hazelnut and Currant Dark Chocolate, Ginger Dark Chocolate, Maya Gold Dark Chocolate, and 70-85% Cacao Dark Chocolate.

Where to Buy: Find them online and in stores like MOMs Organic Market, Whole Foods, Wegmans, and Giant.

And this last one doesn’t align with the fair trade model (as far as I know), so it’s not one of my personal top pics, but it is an option for diabetics because it has zero impact on blood sugar 🙂

Lakanto Chocolate

If you or someone you know struggles with blood sugar control or are consuming no added sugar in your diet, the monk fruit and erythritol-sweetened chocolate from Lakanto could be an option for you. It’s diabetic-friendly because it scores zero on the glycemic index due to its combination of sugar-free sweeteners. This chocolate is also vegan, gluten-free, keto, and paleo-friendly!

I’m confirming the sourcing of their beans (whether they meet the same standards as the bars above!), but for someone who wants chocolate without the impact of sugar, give these bars a try. The three varieties are 55% chocolate plain, with almonds and with cacao nibs.

Where to Buy: Find them online.

Aaaand that’s a wrap, my friends! This post was a labor of love, so I hope it helps you and those you love upgrade your chocolate to the best you can buy. Feel free to leave a comment below about your favorites and about any that I may be missing and should consider.

Chocolate Bliss Aphrodisiac Smoothie

I love chocolate.

I’ve been eating more of it than usual lately, so it’s been on my mind. No holiday in our house is complete without a box of Jinji chocolates, which are raw, gluten-free, and dairy-free.

They are the best chocolates on the planet.

I’ve also been whipping up some chocolate-based treats in my kitchen to share with friends and coworkers, including these no-bake mint chocolate bliss balls and these cherry chocolate brownie bites. We use raw cacao powder – chocolate in its purest form – as the base of those recipes. It’s packed with health and mood benefits like these outlined by Dr. Mercola:

Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate – more than 20 times than that of blueberries

Cacao can improve heart health, cholesterol, stress levels, and inflammation, to list just a few physical advantages. Fringe benefits cacao releases into the brain include anandamide, endorphins, phenylethylamine, and serotonin, all sparking descriptives like “blissful” and “euphoric.”

Chocolate is known to increase neurotransmitters like phenylethylamine (PEA), serotonin, and anandamide (the “bliss chemical”) in the brain. That’s just one of the reasons we crave it and feel so good when we eat it.

I opt for raw cacao (not Hershey’s cocoa powder) as my chocolate of choice because in its raw, unheated form, its antioxidant properties and phytochemicals are most potent.

Today’s recipe pairs the blissful phytochemicals in chocolate with the libido-enhancing properties of maca powder.

Maca root is a cruciferous vegetable indigenous to Peru that has dozens of health benefits and is known for its energy-boosting, hormone-balancing, libido-enhancing powers.

It is an adaptogen, which is a “natural substance that works with a person’s body and helps them adapt; most notably, to stress. Adaptogens are a natural ally in dealing with persistent stress and fatigue because they work with regulating important hormones.”

Maca has a mild, malted taste and is a great smoothie add-in, which is how we’re using it today. Make sure you buy gelatinized maca root (it will say it on the bag) because it is easier to digest. I buy mine at MOM’s Organic Market, but you can also find it online or at your local health food store.

This smoothie is thick and creamy thanks for the chia seeds, flaxseed and frozen banana. It’s more like a decadent desert, but I enjoyed it for breakfast!

Nothing like a little chocolate and maca love to get the day started right and put you in the mood for whatever is to come 🙂

Print

Chocolate Bliss Aphrodisiac Smoothie

This smoothie combines bliss-inducing chocolate and libido-enhancing maca powder for a delicious, rich and creamy treat.

Course Breakfast
Cuisine Smoothie
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 person
Author Rachel Druckenmiller

Ingredients

  • 1 cup almond milk unsweetened
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seed
  • 1.5 tablespoons raw cacao powder
  • 1/2 teaspoon maca powder
  • 1 Medjool date pit removed
  • 1/2 teaspoon pure vanilla extract
  • pinch sea salt
  • 1 frozen banana

Instructions

  1. Combine all ingredients except banana in a blender for about 30 seconds.

  2. Add banana and blend until smoothie and creamy. Pour into a glass and top with raw cacao nibs for some crunch and an extra chocolate boost!

Recipe Notes

Option add-in: 1 scoop collagen protein powder

An Unexpected Gift: It Pays to Be Kind

Be kind. 
Whenever possible. 
(It’s always possible).

I’m intentional about being kind to people.

The more days I spend on this earth, the more I realize that everyone is struggling with something or hurting in some way. Each of us is doing the best we can with the skills, tools, and support available to us in the moment. Being kind to others is the least I can do to add goodness into the world and to make someone’s day a little brighter.

Recently, I was at a store in the mall buying a few Christmas gifts.  As I went to check out, I did what I always do and asked the cashier, “How is your day going?”

She paused, looked at me with a bit of surprise and responded, “Oh, uh, wow, thanks for asking. It’s going pretty well.”

I couldn’t help but think of how many people had purchased something that day without making eye contact with her or trying to engage with her in some way. I’ve heard stories of how brutal retail can be during the holidays, as stressed out and hurried customers make last-minute purchases. The least we can do is acknowledge another person’s humanity rather than looking at our cell phones as we check out. Make eye contact. Ask how he or she is doing. Be intentional about engaging with them.

Be kind.

You may find that sometimes, in the most unexpected ways, kindness pays you back.

An Unexpected Gift

Each winter, my husband Bill and I spend a few days in Rehoboth Beach, Delaware for a mini-vacation. We love to walk around the shops, go out to eat and wake up without an alarm. Sometimes we even walk on the beach in our sweats. I look forward to our time there each year.

This year, on our first night there, we decided to check out a new restaurant, Henlopen City Oyster House. I’ve had good experiences using yelp! and this place got 4.5 out of 5 stars from nearly 500 reviews, so I entered into the night optimistically. We were seated at a small, cozy table backing up to the front windows.

Within about ten minutes, an older couple sat down at the table next to us. Bill had ordered a winter mule, and I got my usual hot water and herbal tea. As Bill and I were waiting for our meals to come and enjoying a beet salad, I saw out of the corner of my eye that the couple next to us were both on their phones and not saying much to each other. I was being a bit judgmental, as if I’ve never been in that situation myself…

Our meal arrived, and I could see the couple checking out our plates, so I turned to them, smiled, and said, “He got the scallops, and I got the rockfish.” They appeared a bit flustered, as though I’d caught them in the act of cheating off a neighbor’s paper, but I love engaging with people in conversations about food. I’ve asked my neighbors countless times what they’ve ordered, if it looks good to me. It was my way of connecting to them and being friendly.

We told them it was our first time dining there and asked if they’d been before. It seemed they were regulars, as they knew several people in the restaurant, including the staff. They live in Philadelphia but have a place in Rehoboth. The man told us that they’d just spent a week with family, including a two-year-old and nine-month-old grandchildren, and commented how fun but tiring it can be when kids are that little. We said the same about out our two nieces and nephew. I have no idea how my sister-in-law does it! She’s like superwoman.

The man asked Bill what he did for work, and Bill told him he is an elementary school teacher. “I was, too,” the woman chimed in. “I taught middle school.” She interrupted herself and told us to enjoy our dinner, so we got back to our conversation.

The bulk of our dinner conversation centered on reflections from the year ending and planning for the year to come. I was feeling frustrated with myself for not giving more of my time to other people. I spent so much of this year focusing on myself and recovering from Epstein-Barr Virus that I’ve been feeling selfish and self-centered. I asked several questions over dinner:

  • How do I want to spend my time in service to other people in ways that require me to sacrifice in some way?
  • What do I so deeply care about that I want to devote my time and energy to it?
  • What really stirs my heart?

Bill reminded me that the couples connection and communication workshops we are going to facilitate is one way we’ll serve the people around us in 2018. We talked about being more intentional with our giving and reconsidering some of the causes we donate to financially, so we can feel more connected to what or whom we are supporting.

As we finished up dinner and were waiting for the waiter to bring us our check, he came back to our table empty-handed. He was standing behind Bill, facing me, as he bent down and quietly said, “Your check has been paid for.” 

“What?” I asked incredulously, looking at Bill, who was equally shocked.

Our waiter averted his eyes to the couple sitting next to us, smiled, and walked away. I turned to the couple.

“Seriously?! Thank you so much. That was so kind of you!”

They smiled humbly and said, “Merry Christmas. Pass it along to someone else. Enjoy your time in Rehoboth.”

My eyes welled up with tears, and I asked if I could give the woman a hug. Her eyes were a bit glassy, too, and she hugged me back. Her name was Jean, and her partner, Mike.

In all of our years of dining out together, something like this had never happened to us, especially not for a $100 tab.

We walked out to the car giggling like five-year-olds, still stunned by the generosity of two strangers. I was struggling to rationalize why they would have done what they did because we didn’t need it. We could have paid for our dinner. In his loving and gentle way, Bill reframed the situation for me, “We just spent our whole conversation talking about different ways we can give to other people. That was a reminder that it’s okay to receive sometimes, too.”

Receiving is a gift, too. It gives others the opportunity to bless us and bring us joy. It can be so hard to receive sometimes though, can’t it? Instead of trying to rationalize why someone is being kind or generous to us, what if we were to just receive their kindness as an act of love and simply say, “Thank you”?

Starting Your Day Intentionally

As we close out this year, I encourage you to look for ways in which you can be a blessing to someone else today and every day. It is in giving that we receive. Ask this question as you start your day, so you can begin to be more intentional with your time and resources, no matter how abundant or scarce they are:

How can I be a contribution today? 

And if prayer is part of your life, as it is mine, pray this prayer to start your day:

God, show me who you want me to bless today.
Open my eyes to see and my ears to hear the things you want me to see and hear. Help me to notice people.
Help me to give from what I have.
Help me to be kind.

For more on kindness and paying it forward, check out these past posts:

Have you ever been the recipient of a random act of kindness? I’d love to hear about it, so feel free to message me!

15 Inspiring Songs that Got Me Through 2017

As many of you know by now, 2017 was a challenging year for me – physically, emotionally, and mentally. I spent the first half of the year recovering from mono and started seeing an amazing counselor this summer, who has been helping me reframe my thoughts and get into a better place emotionally.

During the first half of 2017, in particular, when I was dealing with the worst of being sick, I felt alone, scared, overwhelmed, frustrated, and sad frequently. I would cry almost every day at some point because I didn’t know why I wasn’t feeling well, why I was feeling so low, and when I would feel better.

But there’s a silver lining to sickness and despair.

We realize we can’t power our way through it but need to tap into others and into a higher power in order to come out on the other side feeling a bit more whole and healed.

We know that suffering produces perseverance; perseverance, character; and character, hope.

~Romans 5

One of the ways I felt supported, encouraged and loved during this year was through music. Music has always had a special place in my life. I spent hours of my childhood and adolescence belting out the likes of Amy Grant, Celine Dion, Mariah Carey, and Shania Twain. I sang in gospel choir in college, and connected with my now husband over a piano in a church on our college campus. I’ve sung at one of my best friend’s weddings.

Music was a significant source of inspiration that picked up me when I was feeling desperate and alone this year. It inspired me and breathed life into me when I felt hopeless. The right song with the perfect lyrics came at just the moment, and I would often cry as it happened, feeling so seen and covered.

Music is powerful and can bring us through times of trial and tribulation. It has for me this year. Below are a few of the songs broke into my heart this year. They came on the radio (95.1 WRBS) or on Pandora at the exact moment I needed them. They gave me hope, comfort and life. I hope they do the same for you or someone you love. Share them with a friend or family member going through a tough time. You never know what song might touch their soul and bring them hope and healing.

Inspiring Songs that Got Me through 2017

They say it only takes a little faith
To move a mountain
Well good thing
A little faith is all I have, right now
But God, when You choose
To leave mountains unmovable
Oh give me the strength to be able to sing
It is well with my soul

You can’t add a single day by worrying
You’ll worry your life away
Oh don’t worry your life away
You can’t change a single thing by freaking out
It’s just gonna close you in
Oh don’t let the trouble win
You may feel alone
But you’re not on your own

He started something good and I’m gonna believe it
He started something good and He’s gonna complete it
So I’ll celebrate the truth
His work in me ain’t through
I’m just unfinished


Truth is harder than a lie
The dark seems safer than the light
And everyone has a heart that loves to hide
I’m a mess and so are you
We’ve built walls nobody can get through
Yeah, it may be hard, but the best thing we could ever do, ever do

Bring your brokenness, and I’ll bring mine
‘Cause love can heal what hurt divides
And mercy’s waiting on the other side
If we’re honest


Just because you’re broken
Doesn’t mean you’re hopeless
Go ahead and turn the page
Don’t be afraid of better days
Put the past behind you
Grace has redefined you
You don’t have to stay this way

There’s a brokenness inside of you
There’s a wound that still reminds you
Of the fear, shame and rejection 
You have seen it, you have seen it
You know it’s time to get up
But your heart’s paralyzed, you’re so stuck
You’re past the point of trying again
You’re defeated, you’re defeated
But something inside you can’t deny
You hear the call of your creator
I made you for more, unlocked the door
I wanna restore your glory
So rise
Breaking the dark, piercing the night
You’re made to shine
An army of hope
Bringing the world
A radiant light
A radiant light
You were made to rise, rise

Oh, my soul
Oh, how you worry
Oh, how you’re weary, from fearing you lost control
This was the one thing, you didn’t see coming
And no one would blame you, though
If you cried in private
If you tried to hide it away, so no one knows
No one will see, if you stop believing
Oh, my soul
You are not alone

On the mountains I will bow my life to the One who set me there
In the valley I will lift my eyes to the One who sees me there
When I’m standing on the mountain I didn’t get there on my own
When I’m walking through the valley I know I am not alone

As I walk this great unknown
Questions come and questions go
Was there purpose for the pain?
Did I cry these tears in vain?
I don’t want to live in fear
I want to trust that You are near
Trust Your grace can be seen
In both triumph and tragedy
I have this hope
In the depth of my soul
In the flood or the fire
You’re with me and You won’t let go

I know it’s all you’ve got to just, be strong
And it’s a fight just to keep it together, together
I know you think, that you are too far gone
But hope is never lost
Hope is never lost
Hold on, don’t let go
Hold on, don’t let go
Just take, one step, closer 
Put one foot in front of the other
You’ll, get through this 
Just follow the light in the darkness 
You’re gonna be ok   

Where were You?
When I had no one to turn to
You carried me through
On your shoulders, black and blue
I never knew
The footprints in the sand were You
Were You
One set of footprints, on a path I’d been on
Now I know they were Yours all along

Well I called your name a long time ago
And you sprung a well from a heart of stone
But I was careful then what I let you see
Only thought you wanted the best of me
The less I trust you, the less I grow
The more you love me, the more I know
I don’t have to be afraid to show all of me, all of me


But sometimes I still try to take control
Cause I get scared when I can’t see the end
And all You want from me is to let go
You’re parting waters
Making a way for me
You’re moving mountains that I don’t even see
You’ve answered my prayer before I even speak
All You need for me to be is still


There is a wrestling in my heart and my mind
A disturbance and a tension I cannot seem to drive
And if I’m honest, there’s quite a bit of fear
To sit here in this silence and really hear You

What will You ask of me?
Will I listen to Your voice when You speak?

Help me to move, help me to see
Help me to do whatever You would ask of me
Help me to go, God help me to stay
I’m feeling so alone here
And I know that You’re faithful
But I can barely breathe
God help me

How about you? Are there any songs that have lifted you up and inspired you in times of difficulty, pain or suffering? I’d love to know! Feel free to share them below.

Nia: Reclaiming the Joy of Movement

We are born with an innate desire to move, to explore, and to find joy and freedom in our bodies.

We move for pleasure, responding to our body’s call to express and release itself through movement. As children, we climb, dance, skip, jump, twirl, and run. When I was younger, I played soccer and softball and loved jumping rope and roller skating.

Yet as we grow older, we become self-conscious, reserved and restricted, and even disconnected from our bodies. The idea of moving our bodies as freely as we once did when we were kids can trigger feelings of anxiety or fear of embarrassment or shame.

We stop moving in ways we enjoy and turn movement into a means to an end, usually so we can lose weight or tone up, especially for women.

Once I entered college, I opted for movement that would be a good calorie burn and keep me in shape. I took part in group exercise classes like spinning and boot camps, spent hours on treadmills and elliptical machines, and lifted weights. I convinced myself that the endorphin rush I felt at the end of the workout made it worthwhile, even if I didn’t look forward to class and was counting down the minutes until it was over..

About a decade ago, I was introduced to a form of movement that made me feel alive – Zumba, a choreographed, Latin-inspired dance class. The music brought me back to my semester abroad in Southern Spain, and the dance steps made me feel free, sexy and playful. Unfortunately, after a few years, my favorite Zumba instructors left my gym, and I found myself going to class less and less over time.

Then, about three years ago, I discovered Nia.

Nia is a sensory-based movement experience that blends 52 moves with movement forms from dance arts, martial arts and healing arts. Flexibility, agility, mobility, stability and strength are the five sensations at the foundation of Nia. The class empowers people of all shapes and sizes by connecting the body, mind, emotions and spirit.

Lola Manekin, who married into the family of friends of my parents, tried to expose me to Nia at a time when I had no interest or openness to trying it. She’s from Brazil and learned at a young age to trust her body and its wisdom. Nia was a way for her to share that gift. Each time I saw her, she encouraged me to check out one of her Nia classes. I had no idea what Nia was, but when I looked up a class on YouTube to see what it was all about, I was further dissuaded from trying it.

“What are those people doing? They’re moving in all sorts of weird ways. No thanks. Not for me.”

I have a tendency to be tightly wound and a strong desire to be in control, and what I saw in the video challenged both of those inclinations. It almost seemed as though the people in the videos were too free.

Each time I ran into Lola, she would nudge me again to come to one of her classes…and I would politely decline, hoping she would eventually stop asking.

About three years ago, my friend Dori and I decided to try a Nia class. We’d been taking Zumba together for some time and were curious to see what this Nia thing was all about and if it was as great as Lola had said. We nervously entered the room on the first day of class, and were greeted by Alba, who welcomed us with enthusiasm, love and kindness. She assured us that there was no wrong way to do Nia and encouraged us to move our bodies in ways that felt good.

I don’t remember everything that happened in that class, but I do remember how it made me feel in my body and in my soul.

Open

Playful

Alive

Flowing

Free

Something in me was awakened.

I was invited to move my body without judging myself or worrying about how I looked.

Photo Credit: Billy Michels Photography

I was reminded of the joy of movement.

I continued taking classes and eventually found my way to one of Lola’s classes. After all of those years of nudging, I finally responded and realized why she had been so intentional about inviting me for so long.

Over the past three years, Nia has helped me reclaim the joy of movement. I regularly practice Nia at my favorite mind-body studio in Baltimore called Movement Lab.

Nia has given me permission to release, to move freely, and to connect with my body and embrace its desire to dance and play.

Nia is an invitation to shift from confinement to openness, from restriction to freedom, from judgment to joy. It helps me loosen up and not take myself so seriously. It makes me feel like a kid again.

Nia is about reconnecting with and loving my body rather than trying to shame it or fix it. As we find freedom and connection in our bodies, we experience freedom and connection in our minds as well. We open up to whatever it is our body is telling us it needs physically and emotionally in that moment – more flexibility, strength, agility or stability – and we respond.

Nia calls us to balance and embrace both our masculine and feminine energies. The masculine energy leads and gives; it is contracting and tight (think martial arts moves). Feminine energy receives and invites us to soften; it is expansive and fluid (think undulations and twirling).

For me and many others, Nia is the foundation of a community of people who love, support, and encourage each other. We come together in times of celebration and lift each other up in times of struggle.

This past year for my birthday, I invited friends to join me for a Nia class, and Lola was kind enough to put together a custom playlist with some of my favorites 90s hip-hop and pop music. It felt more like a dance party than a workout class. We had so much fun! At the end of class, Lola had everyone form a circle around me and sing Happy Birthday to me. I experienced a profound sense of gratitude and love that day as I joyfully danced my way into my 34th year of life.

What a joy.

What a life-giving gift.

Alba, thank you for creating such an open and inviting initial Nia experience for me, one that helped me overcome my reservations and explore freedom in my body.

Heather and Steph, thank you for the spaces you have created as Nia instructors to invite me to be myself and embrace my femininity.

Lola, thank you for how you lead and love. I’m so grateful to you for bringing Nia to Baltimore and for your vision to create Movement Lab, where we can move our bodies so freely and joyfully and reconnect with ourselves and each other. Thank you for being so intentional and insistent about inviting me to be part of such a special community.

Thank you all for helping me reclaim the joy of movement.

Photo Credit: Billy Michels Photography

If you want to join me for a Nia class, let me know, or check out Movement Lab’s schedule here. If you are outside of the Baltimore area, find a Nia class near you here.

Dig Deeper

This is Lola’s TED Talk about the joy of movement and her journey with Nia. She shares how she helps women in her community find balance, be authentic and celebrate themselves and one another through Nia.

My friend, Heather Huddleston, also did a TED Talk about her experience with Nia and how transformative and healing it has been for her. She suffered from painfully paralyzing PTSD (post-traumatic stress disorder) that overtook her body. After seeking answers and healing from a number of other modalities, she discovered Nia and has since found freedom from years of pain.

 

Chai-Spiced Almond Butter Smoothie

We just had our first snowfall in Baltimore this weekend.  With the colder weather comes an innate craving for warmer comfort foods, like this chicken tikka masala dish we had for dinner in our Instant Pot last night.

Because I try to eat seasonally and pay attention to what my body is craving at different times of the year, I find myself eating fewer salads but more soups and fewer smoothies but more oatmeal.

On days I do want a smoothie, I shy away from tropical flavors and other combinations better suited for summer and load up my smoothies with warming, grounding spices!

That’s how the idea for this Chai Almond Butter Smoothie came to be. I’ve made other spiced smoothies like this Snickerdoodle one, this Turmeric Golden Milk one (two of the most popular recipes on my blog!), and this newer Apple Cinnamon version. Today’s smoothie contains some similar spices, but it pays homage to one of my favorite drinks.

Chai tea.

Chai tea is made with a blend of spices, including cinnamon, clove, cardamom, ginger, and a hint of black pepper. All of these spices are highly anti-inflammatory, immune boosting, and digestive-supporting and some even have anti-viral properties.

We tend to forget about spices when we are focusing on upgrading what we are eating or drinking, but, as you can see, they are powerhouses of nutrients!

Today’s smoothie uses a blend of those spices and some almond butter for protein, fat and creaminess, all of which will keep you coming back for more!

Print

Chai Almond Butter Smoothie

This fall-spiced smoothie is packed with anti-inflammatory compounds and tastes like a cup of chai tea!

Course Breakfast
Cuisine Smoothie
Prep Time 3 minutes
Total Time 3 minutes
Servings 1 person
Author Rachel Druckenmiller

Ingredients

  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cardamom
  • 1/8 teaspoon ground clove
  • pinch black pepper
  • 1/4 teaspoon vanilla extract
  • 1 Medjool date pit removed
  • 2 tablespoons almond butter
  • 1 frozen banana (peel it first!)
  • 3/4 cup unsweetened almond milk
  • 1 scoop unflavored protein powder or collagen peptides (optional)

Instructions

  1. Combine all ingredients in a blender and blend until smooth, about 45-60 seconds. Add up to 1/4 cup more almond milk, if needed. Pour into a glass and enjoy!

If you like chai-flavored foods, try some of these other recipes on my blog:

I’m Into It! Grainful, Chickpea Croutons & Yoga with Adriene

I started this “I’m Into It” series back in the summer, and I’ve gotten great feedback from you about it, so thanks for taking the time to let me know what you think! With all the rage about Instant Pot these days (especially post-Black Friday and Cyber Monday), make sure you check out my last post in the series about my favorite Instant Pot recipes.

Today, we’re going to be looking at one of my favorite frozen meal options, what I use to add some crunch and protein to just about every salad I make, and take a look at my #1 channel on YouTube for at-home yoga classes. I hope you learn something that inspires you to take action and try one of these!

Grainful

I found out about these guys at the Natural Products Expo in Baltimore in September. I almost missed their booth because it was off the beaten path, but I’m so glad I stopped by. Grainful puts a savory spin on a breakfast favorite…steel cut oats!

Most of us don’t think that oats can be used for anything but oatmeal, but we’re selling them short when we think that way.

Grainful products are chef-inspired frozen entrees and meal kits made with 100% whole grain steel cut oats. They are certified gluten-free, non-GMO (not genetically modified), high in fiber and protein, and made with REAL ingredients. Many of them are vegan or vegetarian, too.

Most frozen meals have an ingredient list as long as your arm, but what I love about Grainful products is that I recognize everything on the ingredient list. Take my favorite meal they make – Tuscan Bean and Kale. Here’s the ingredient list:

Water, Kidney Beans, Garbanzo Beans, 100% Whole Grain Steel Cut Oats, Tomatoes, Kale, Tomato Paste, Onions, Garlic, Tomato Flakes, Olive Oil, Salt, Spices (Granulated Garlic, Parsley, Oregano, Basil).

That’s what the ingredients would look like if I were to make that dish at home, which is exactly how it should be. We don’t have to sacrifice quality just because we’re not making it ourselves.

Buy It: You can find Grainful products near you by using this store locator. Where I live (Baltimore area), you can find their products (frozen case and in the natural food aisle) at ShopRite, Safeway, Giant and Wegmans.

Biena Snacks

Over the past few years, roasted chickpeas have become a pantry staple for us. They are a good source of fiber and protein, make a great substitute for the crunch of croutons on a salad, and are a filling snack. I’ve even added them to trail mix for a protein boost and a hint of salt.

I love knowing the stories behind the companies I support, and Biena’s is worth sharing!

Biena started with Poorvi Patodia. While pregnant, she was searching for a healthier way to satisfy her snack cravings. Inspired by a favorite childhood snack, she started experimenting with roasted chickpeas in her own kitchen, developing a unique way to roast chickpeas to make them light and crispy, yet still maintain the protein, fiber and nutrients of a whole chickpea. Poorvi launched Biena in 2012, at a time when the trend around plant-protein snacks was still in it’s infancy.

They have a ton of flavors, but I’d say the Sea Salt and Rockin’ Ranch are my favorites. Both are vegan, too!

Buy It: Find Biena Snacks near you by using their store locator. For all of my local peeps in Baltimore, you can find them at Target, Giant, and CVS.

Yoga with Adriene

If I lived in Austin, Texas, I would want to hang out with this woman ALL THE TIME. I’ve been using her yoga videos for the past three years for my at-home practice. She posts hundreds of FREE videos on YouTube, and with 2.8 million subscribers, she clearly has a huge fan club.

My favorite series (so far!) is 30 Days of Yoga, but she has others like Morning Yoga, Yoga for Digestion, Yoga for Beginners, Yoga on the Road, and even Yoga for Anxiety.

If you’re looking for an easy way to move more without having to leave the comfort of your home, you have to check out her videos. You could even go through a series with a friend, so if any of you want to start one of her series and want me to partner with you, so we can hold each other accountable, let me know!

Try It: To subscribe to Adriene’s channel and check out all of her free yoga videos, click here.

There you have it, my friends! Those are just a few of the things I’m “into” at the moment.

What about you? Have you tried any new recipes or products that you think I should know about? Feel free to email me or leave a comment below!

With a whole lot of love and gratitude for YOU,

Rachel

Unassigned: On Letting Go of Relationships

A few years ago, I let go of something.

A relationship, a friendship that had lasted 17 years.

But instead of feeling bitter about it, I’m grateful for what that relationship was in my life.

To everything, there is a season.

But why is it so hard for us to let go of relationships that once meant something to us but no longer do?

We often hold on to them when we should let them go.

All of us have been wounded in relationship. We’ve been wounded in childhood, as adolescents, and as adults. We’ve been wounded by relatives, classmates, teachers, and friends. Despite these wounds, sometimes we have trouble letting go of or releasing relationships, even if they are no longer serving us. We allow our fear of disappointing people to override our desire to release relationships that are no longer healthy.

But letting go is difficult.

Being connected is core to our very nature and necessary for our survival. Maybe that’s why the thought of disconnection, of letting go is so frightening and painful.  I love what Brene Brown has to say about the power of connection:

I longed to feel connected from the time I was a young girl, but I struggled. My parents were going through a rough patch in their marriage when I was at the highly malleable age of five. They separated briefly. It affected me. I feared rejection and being a burden or disappointment to people.

As a kid, I was content to spend time alone and loved to read, write and make up my own activities. I did have friends, but I was never one to have a “group” of friends until I was in high school. I was excluded by and emotionally wounded by several of my peers, especially throughout grade school, and those wounds further reinforced my fear of rejection.

Although I didn’t really have groups of friends, I can remember at each point in my life who my “best” friend was, and that really mattered to me; it made me feel special and wanted.

I chose to let go of one of those friendships a few years ago.

The turning point for me happened on my wedding day when a member of the bridal party gave a speech that felt more like a roast than a tribute. I was mortified, humiliated, angry, and sad. I didn’t know what to do but smile through it, masking how I was truly feeling in the moment. Afterwards, the wife of one of our groomsmen said, “If that happened at my wedding, I would have taken the microphone out of her hand.” 

Ouch.

I carried the pain of that moment with me for months but knew that I had to forgive her, so I could move on with my life. We ended up talking a few months later and exchanged tears in the process. She apologized and said she never intended to hurt me. I believed her, but the conversation made me realize how far apart we’d grown and how little we knew each other. Though we tried to resolve what happened, I ultimately made the decision to move on from the friendship.

The truth is, we’d been drifting apart since starting college. We were friends with the history of our friendship but didn’t really know each other as adults. We had taken different paths. Ever since that time, I’ve wrestled with losing that friendship and still think about it from time to time.

About a year ago, I was reading the book A Return to Love by Marianne Williamson and landed on these words:

Relationships are assignments.

Hmmm…assignments?

Yes, relationships are meant to teach us something.

We come together in relationship to teach and learn lessons that will help us grow and become more of who we are meant to be.

Maybe my relationship with that friend was over, and it wasn’t something to mourn but something to celebrate.

The Three Levels of Relationship

Williamson writes that relationships have varying levels of duration – brief, sustained, and life-long.

Some are chance encounters, brief interactions with people we do or don’t know. Think of two strangers who meet in line at the store or on an elevator; your interaction with a waiter at a restaurant; the cashier at Target. How we treat people in those brief encounters matters and is often an indication of how we will treat people in more intense relationships. If we treat strangers with unkindness or impatience, it’s likely that those negative behaviors will be magnified in more long-term relationships. The second level of teaching is where we’re going to camp out today, so I’ll come back to it in just a moment.

The third level of teaching is characterized by life-long relationships. The presence of these people in our lives forces us to grow, but “just because someone has a lot to teach us, doesn’t mean we like them.” We can learn more about our own capacity to love in the midst of discomfort or in the face of seemingly irreconcilable differences than we do when we are comfortable and go unchallenged. Think about relationships that may be a thorn in your side but have taught you lessons about life, growth, other people and yourself.

Williamson describes the second level of teaching as:

A more sustained relationship in which, for a time, two people enter into a fairly intense teaching-learning relationship situation and then appear to separate.

Think of the friendships from different points in your life. Bring to mind the people you have called friends or partners, even family members, who are no longer part of your life. Sometimes we struggle with how to talk about those relationships without bitterness. If we can come to see them as an assignment, perhaps we can appreciate them for what they were, even if they are no longer part of our lives. And, who knows? Maybe they are meant to return to our lives at some point.

What if I could view the relationship I had with that friend differently and appreciate it for all that it taught me and all that it meant to me? As I reflect back on my friend, here’s what I want to remember:

  • She loved my family. She thought my little sister, Jane, was the coolest and funniest kid and appreciated my brother in ways I didn’t. She went on vacations with us and bought my sister her very first Halloween costume. She was one of my few friends who spent time at my house and actually got to know my family.
  • She gave me permission to be playful and to not take myself so seriously. She laughed a lot and loved to make people laugh, and so did her family. We would sometimes tape improv skits at her house, and we played lots of games. Very few people in my life invited me to let loose and have fun the way she and her family did.
  • She welcomed me into her family as one of her own. I felt at home at her house. I got hugs and kisses from her aunts, uncles, siblings and cousins and was invited to family parties and other big events. Her younger cousin had a crush on me and got me a plastic, blue heart-shaped ring as a sign of his affection. He gave me the nickname, “Blue Girl” and that is how my first AOL screen name, Bluegrl834, came to be.
  • She was with me for special moments. She was there for my high school ring day, graduation and birthday parties, and for the not so happy times. She was there the day I found out mom’s mom died and the day my parents called me to tell me that my favorite pet, a guinea pig named Wendy, had passed away. I so vividly remember both of those moments and how she was there.
  • She shared my love of all things sentimental. She would give me homemade gifts, heartfelt letters, and those books from the Hallmark store that most people flip through but never buy. I still have them in my bookcase. She knew that personalized gifts meant a lot to me, and she honored that. I’ve held onto many of those gifts, letters, cards and books.

Shifting my perspective about our friendship from one of bitterness and anger to one of acceptance and appreciation has given me a sense of peace about it.

Williamson closes out her insights about these “level two” relationships in A Return to Love:

During their time together, they will go through whatever experiences provide them with their next lessons to be learned […] what then appears to be the end of the relationship however, is not really an end.

Relationships are eternal.

What a hopeful perspective.

As I sit here and write this, I’m even thinking I may end up reaching out to her to see how she is doing. I’m not sure what will happen, but it’s possible. We may not talk anymore or even see each other again, but the impact of that relationship on my life is eternal regardless of what happens in the future.

Shifting Our Perspective

Here’s my question for you.

What if you were to view your relationships as assignments?

What if the people in our lives are “assigned” to be with us for a certain period of time until we learn what we are meant to learn from them before we can release them for their next assignment?

Are you holding on to a relationship, a person whose assignment is over, but you are refusing to let them go?

Have you considered that, in order for this person to be freed up for their next assignment and for YOU to be freed up to receive future assignments, you may have to release the relationship?

IT’S NOT EASY, but neither is being a relationship that is bringing you down, triggering anxiety or wounding you.

Here are some steps to take to begin this process:

  1. Think of a relationship in your life that you’d like to release, a person whose assignment in your life you think has ended. Some signs of this are: when this person calls, I cringe because all they do is talk about themselves; they’ve hurt you in the past and have refused to ask for forgiveness and just make excuses when you tell them how they hurt you; they make you feel less about yourself; you find yourself making excuses to avoid spending time with them; they constantly one up you out of their own insecurities, and you’re exhausted by it.
  2. Reflect back on the challenges that relationship has presented and consider any lessons learned or gifts it has given you. Make a list of both. A little prayer I like to think to myself in this moment is, “God, help me to see what I’m not seeing. Help me see this person as you do.”
  3. Forgive the person for any wrongdoing. THIS IS THE HARDEST PART. Forgiving them means releasing yourself from the desire to see any harm or ill will come to them. It doesn’t mean you trust or want to talk to or see them again, but it does mean that you have the choice to release yourself from bitterness and resentment.

If this person is still a part of your life, I’d suggest doing a few things. Give it to God and wait for wisdom. “God, I’m not sure what is going in this relationship, but I trust that you do. Show me the next step to take and give me the courage to take action.” You can let the drifting apart continue and not initiate any further conversations or get togethers. If the person does call you and you want to make a move, let them know you’ve spent time reflecting on your relationship and its future. Share with them what you appreciate about the relationship and any lessons you’ve learned but that you see the two of you moving in different directions and wish them well. You can’t control how they respond, and it will likely feel pretty awkward, but for your own well-being and sanity, you may need to take a step like this.

Consider that your fear of how the conversation will go will likely be more dramatic than how it actually does go.

Consider that this person may still have lessons to teach you and “goodbye” may not be forever…or maybe it will be.

Remember, for life-long assignments, you may not like the person but may need to remain open to whatever lessons you may still need to learn from the relationship. We might classify some of these people as EGRs – Extra Grace Required – and part of our growth might come from staying in it with them even when it is uncomfortable.

Relationships are complex, but quality relationships are at the core of a healthy, happy life. The people who are happiest, healthiest and live the longest are the ones with the best quality relationships rooted in vulnerability, honesty, love, care, and kindness.

My hope is that this reflection gives you the courage to take a necessary step in a relationship in your life that has been troubling you. At the very least, I hope it gives you pause to consider that you are worthy of relationships that lift you up, lovingly challenge you to grow and learn, and invite you to become more of who you are meant to be rather than holding you back.

I’m Into It: Instant Pot, Kitchfix Granola + Food Art

It’s been some time since I told you guys what I’m “into” on here, but I’ve been keeping the updates coming on Instagram, so make sure you follow my Instagram page to get the latest recipes and inspirational posts each week.

Today, I have three recommendations for you, and all of them are related to the kitchen!

  1. A gadget
  2. A snack
  3. Beautiful art

To say I’ve been obsessed with the first item is an understatement. For the past month or so, Bill and I have been looking for recipes that require us to use only one gadget and dirty only one pot. As much as I love to cook, I HATE to clean, so having a device that makes the clean-up process easy goes a long way with me.

Meet, the Instant Pot.

Instant Pot

I remember seeing people post about this gadget around this time last year, but I couldn’t figure out what all the fuss was about. “I have a crockpot,” I remember thinking to myself. “What’s so great about this instant pot thing?”

On Cyber Monday last year, the price went down so low that I had to snag one. Because I wasn’t totally sold even at that point, the Instant Pot sat in the box until August of 2017. I know I’m not the only one who does this! I’m going to bet that you have some boxed appliance collecting dust on a shelf or hiding so far back in a closet or cabinet that it’s not worth the effort to unearth it.

I can’t believe I waited so long to use this!

The Instant Pot has quickly become one of our top three must-have kitchen gadgets. Sure, it’s bulky and takes up a decent amount of space, but it makes cooking and clean-up SO SIMPLE. The Instant Pot is 7 kitchen appliances in 1: Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, SautĂ©, Yogurt Maker and Warmer. It prepares dishes up to 70% faster than cooking them the conventional way. 

Here are just a few of the delicious recipes we’ve made with the Instant Pot. Each one made enough to fill three quart-sized mason jars, which means lots of leftovers and less time in the kitchen during the week:

Buy It: On Amazon (wait until Black Friday or Cyber Monday – it’ll be worth it!)

Kitchfix Paleo Granola

I first found out about these guys a few years ago at the Natural Products Expo in Baltimore. I liked that their granola had a lower sugar count than other granolas on the market and that it was a grain-free option. Some people really struggle to digest grains of any kind – even gluten-free ones – so having options for snacks and breakfast that don’t contain grains is a big deal.

Their grain-free granola is a satisfying snack (full of protein, fiber and healthy fats), a balanced start to your day, and a pantry staple perfect for parfaits and even topping your favorite dairy-free ice cream. They do not contain refined sugars and are always gluten-free, non-GMO (not genetically modified), and paleo.

My two favorite flavors are the Cocoa Sea Salt (also made with freeze-dried raspberries!!) and the Lemon Berry Chia. Other flavors include Original, Vanilla Berry, and Honey Pecan.

Buy It: Create an account at Kitchfix.com and receive 20% off your first order using the code NEW20. You can also buy Kitchfix on Amazon and use this zip code search to find where it is sold near you.

Marcella Kriebel Art + Illustration

I first found out about Marcella’s art at Artscape, an annual festival in Baltimore celebrating local art and artisans. I was drawn to her watercolor images of fruits and vegetables and knew I’d ultimately want to hang them in our kitchen once we renovated it.

Her prints are beautiful, unique, and full of vibrant colors. In addition to hanging them through our house (the Brassica and Rosaceae prints above are hanging in our kitchen and a pomegranate print is in our hallway), I’ve purchased these as gifts for other food lovers.

From her Illustrated Feast Watercolor Prints to greeting cards, frames, illustrated cookbooks and custom signs, Marcella has an incredible gift of turning food into art with paint and water. It’s amazing!

Buy It: Check out Marcella’s website or her etsy page.  It’ll be a feast for your eyes!

That’s what I’ve been into lately, my friends!

Let me know if you have an Instant Pot (and what your favorite recipes are!), whether you’ve tried Kitchfix granola and if you end up buying some of Marcella’s amazing artwork. I love hearing from you and what’s going on in your lives, so send me a note to let me know 🙂

Savory Sweet Potato Kale Hash

Most of us think of breakfast as a type of food – bagels, cereal, pancakes, waffles, eggs, toast, etc.

I like to think of breakfast as a time of day. Anything goes!

I usually have a smoothie or oatmeal, but sometimes I want something savory and have leftover chili or soup or recipes like the one I’m sharing today.

People who start the day with a protein-rich, veggie-packed breakfast tend to have fewer food cravings later in the day. Most of us – especially women – start the day with a sweet meal that contains very little protein (i.e., most granola bars, bagels, cereal), which sets us up to have more sweet cravings, hormonal imbalances, mood swings, and low energy.

Want to balance out all of that? Try this dish.

Rich in fiber and nutrients from the sweet potatoes and kale, this meal will nourish you and fill you up. The protein comes primarily from the chicken sausage from my favorite company – Bilinski’s.

img_6136

Ordinarily, I’m not a fan of sausage, but here are just a few reasons why we love this product:

  • They taste delicious. We always have a package in our fridge, and these sausages are one of my husband, Bill’s favorite foods.
  • Their chickens are free range and pasture-raised, raised humanely and respectfully, and given access to plenty of natural sunlight and space to roam about. They are never treated with growth hormones or antibiotics.
  • Bilinski’s sausages have NO gross casing– so there is no pork or lamb casing to remove! That’s the main thing that weirds me out about most sausages.
  • All of their sausages are gluten-free and wheat-free.
  • Only whole, clean ingredients are used (you’ll never see generic “spices” or “flavorings” in their ingredients lists!) and each ingredient is always fully listed.

We buy them at MOMs Organic Market or Whole Foods, but if you want to find where they are sold near you, use their store locator.

Combine the protein-packed goodness of these sausages with the fiber-filled veggies and a few simple spices, and you’ll have a dish that is perfect for any meal. You can even put an over-easy egg on top to add even more flavor!

img_1087

Print

Savory Sweet Potato Kale Hash

This dish is perfect for any meal but we love it as a filling and nourishing breakfast that is packed with flavor, protein and fiber. 

Course Breakfast
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Author Rachel Druckenmiller

Ingredients

  • 2 tablespoons olive oil or avocado oil
  • 2 medium sweet potatoes peeled and diced
  • 1 teaspoon dried sage
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sea salt
  • Black pepper to taste
  • 2 cloves garlic peeled and minced
  • 6 cups kale destemmed and chopped
  • 5 scallions sliced into rounds
  • 3 Bilinski's sausages Wild Mushroom is delicious!

Instructions

  1. In a medium skillet over medium heat, add a drizzle of olive oil and swirl to coat the pan. Cut sausage in half lengthwise and place cut-side down on skillet. Heat until browned, about 4-5 minutes. Remove from heat and cut into bite-sized pieces. Set aside.

  2. Heat oil in a large saute pan over medium heat. Add sweet potatoes, sage, cumin, salt and pepper and saute for 12-15 minutes or until sweet potatoes are cooked through and fork tender. After about 10 minutes, add garlic and stir to combine. Add a few tablespoons of water to prevent potatoes from sticking and to speed up the cooking process. 

  3. Add kale to sweet potatoes along with a few tablespoons of water and toss to combine. Cover with lid to steam kale, about 2-3 minutes. 

  4. Add diced sausage and scallions and toss everything to combine. Serve warm.

Page 1 of 36

Powered by WordPress & Theme by Anders Norén

%d bloggers like this: