Paleo Mug Bread

Today was almost fall like! Soon as the rain came through  I got the urge to bake. But I was feeling lazy  didn't have that much time. Since I had apple butter, it had to be a bread. So Paleo Mug bread was in order.
There are a many variations out there, and I have tried many.  So many come up dry, but I also think my mile high altitude can effect the out comes. This combination I did today comes up light and crumbly. Its soft and stays together pretty well. Slapped some apple butter on there, and it was a delight.

Quick  Paleo Bread    Makes 4 slices

1/3 Cup Almond Flour
1 Tablespoon Coconut Flour
1/2 Teaspoon  Baking Powder
1/8 Salt
1 egg
2.5 Tablespoons of Coconut oil (Measure then melted)

1. Grease mug
2. Whip egg in a bowl
3. Add the rest of the ingredients, mix with fork.
4.  Pour into mug. Microwave for 90 seconds. The top should be firm, and slightly pulled away from sides.
5. Let stand for a moment, too hot it will crumble!
6. Flip mug over ( should slide out), and slice. 

For the Apple Butter recipe click here. It's the most amazing crock pot recipe I have ever made.  Be prepared for the best selling house! 

Paleo Bun for ONE!

This simple bun is a great simple base. I have used it with a burger, and in a breakfast biscuit.
There are variations, and add ins to suit your needs.
In the first attempt I used grass bed butter for a burger bun with chia seeds. For my breakfast biscuit I used walnut oil for a more fluffy crumbly texture.

Paleo Bun For One
1 Egg or 3 TBS Egg Whites
1 TBS Almond Flour
1 TBS Coconut Flour
1 TBS Coconut Oil (or melted grass fed butter, or walnut oil)
1/4 TSP Baking Powder
 Pinch of Himalayan Salt

Add ins: Chia, spices, seeds to compliment your protein.

Mix, let sit to thicken (mine always thickens in Colorado right away!) Scoop and form into two buns. Bake on oiled parchment paper @ 350 for 10 to 12 minutes until a nice golden brown, High altitude for me was 12 minutes.

 In this burger I used butter, and chia seeds.

Trihex Fitness and Nutrition now open!

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Two Ingredient Face Mask

There is no need to spend a large quantity of money on a small quantity on those expensive face creams. Save it for buying a good wheat grass, and end up with a huge quantity of healthy! I am sure you're aware wheat grass does good things for you from in the inside out. How about applying on the out side... Wheat grass can aid in skin call regeneration, complexion, treats eczema and skin discoloration. Hello fabulous! 

Now couple this with the power of raw honey, and this two-fer is legit! 

Honey alone is already amazing for your skin, loaded with antibacterial and anti fungal power. But it is a humectant, which will draw moisture into the skin. Raw honey will calm the redness and fade scars, how can you not be using this!

Putting these two together are a "no brainer" right!

Mix teaspoon of wheat grass, with a teaspoon and a half of raw honey. Add more if needed to make a good sticky consistency. Mine was pretty dry until I added more. Apply with a spatula or a face brush if you can.  I do keep a box of latex gloves around, they come in handy if you like to do face treatments.

Wear for up to 20 minutes, and try not to move too much! Your body heat will warm the honey and it will drip! Keep a towel handy. Wash off with luke warm water with a soft face towel. try not scrub it off. You will want a nice layer of honey residue, it will act as your moisturizer.

If you wish you can do this a few times a week, and also pair it with:  Home Made Honey Cleanser !

Matcha, Blueberry smoothie

Spring forward happened, and boom! Spring weather happened. That means it's time for more cold drinks, lattes, and tea's. 

Try this mix of goodness below for a refreshing pick me up. That's better for you.
(124 calories when using same ingredients)*

Super Matcha green tea smoothie.

 

• 8 oz unsweetened almond milk or cashew milk
•  1/2 scoop vanilla protein powder (if a large scoop)*

 

• 5g (1 teaspoon) premium ceremonial grade

 Matcha 

• 1 TBS organic wheat grass

• 1/4 cup of frozen organic blueberries 

(if you use fresh blueberries, add ice)

Blend ingredient in a blender.




*My Matcha:

*Protein used for this recipe:

(1 serving is two scoops, use one)

My Wheat Grass:

♥Pink Power Protein Pancakes ♥

Pink power protein pancakes!

\
"Use one scoop of whey protein..."

The scoop factor... So there seems to be  no standard of "scoop" out there.  This can be frustrating,  I know. But I will be making a conscious effort to make sure I let you know how much my scoop is. Then there's the liquid to add, that's not always standard either. Because every powder is different it reacts to liquid differently. So always start at the suggested amount and go from there. No matter what recipe you are using there's always a bit of a learning curve. There will be a few batches that are just down right wrong. But with practice you will get the right consistency for your protein powder. Then you will go use a different powder, and mess it up. It just happens. 

So the second holidays are over, we jump right into Valentines *groan*. But, I am a lover and a Fighter... so I couldn't resist the epic cheesiness of Pink Pancakes! Why not. You love yourself right? You love your body right? You want to treat it right.... right? 
Well regardless of your answers, they're strawberry, relax. 

 3 TBS coconut flour
1/4 tsp baking powder
1 scoop of strawberry whey protein (mine measures approx. 1/4 cup, and 1 Tbs)
3 egg whites
1/4 cup unsweetened almond milk (or to pour able consistency)

Heat pan, or skillet, with oil. Healthy choice: coconut oil, or coconut oil or olive oil spray. Bring down heat to medium. Cook first side until it starts to bubble (about 2 minutes), or you can lift it to flip, and lightly brown. Other side will take less than 2 minutes. 
 This made me about 3 pancakes, none were same size... because that's how I roll. 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 233
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 976 mg	41 %
Potassium 257 mg	7 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 8 g	32 %
Sugars 3 g
Protein 32 g	64 %
Vitamin A	3 %
Vitamin C	0 %
Calcium	21 %
Iron	16 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

More! Healthy Oatmeal Cookies 73 calories

So my cheat meal hates me. Well I think it's that my body hates my cheat meal. I don't really miss them but I thought it would be fun. Thought.
So its almost 6 hours after and I cannot imagine putting food into my body. Managed to make little meals for those in the house who survived cheat meal day (toddlers that's who). So all I could do was stare at my kitchen feeling slow and sluggish. Couldn't meal prep. Couldn't move. But I still wanted to feel viable here! So after drinking a couple of pints of water and some Amino Lift I started to think about making my quick cookies. Handy for the mornings, or just a nice little snack, so it's kind of like prep.
 I only had one banana, no worries, apple sauce to the rescue! For some reason these came out better than the banana and oatmeal ones.

 Here's what I used:

1 very ripe banana
1/2 cup applesauce (i just had original on hand)
1.5 cups of old fashioned oats
1 teaspoon cinnamon
1 teaspoon of stevia in the raw (or to taste)
1/2 cup golden raisins
1/4 chocolate chips

bake at 350 degrees, 20-23 minutes
makes about 14
14 cookies = 73 calories

The Bohemian Cherry is now OPEN!

I have been working furiously to get all the photos and listings done in my etsy shop. I finally decided to do it after all the feed back I was receiving through social media. I put together a small collection of items (there are more, but it's a process).





This has to be on of my favorites. It was a favorite maxi dress at some point. It was sheer and flowing. But I slowly I wore down the straps. I didnt want to part with it so I stashed it away with my sewing for a later date. Now it has been reborn in to something that can be worn in all seasons!




My collection reflects a Boho influence, and lots of up cycling! The hardest part is putting it for sale, because I love it all! Even the skirts I hoarded... and they were not even my size!


I did that with many summer dresses and maxi's. I gave life to some boring light weight skirts. Now with denim and add a pair of color tights you have a new fall skirt!

Add some tights, and boots now a all season skirt!

This denim number is the ultimate winter skirt. At ankle length its long enough and just short enough to show off some awesome boots. for this I used two pair of denim and added denim to the front and the back to create a very full skirt. These are really easy wearing.

If you saw in the pictures there are a couple of necklaces. These are just the cutest things. 

To compliment the Boho style I went with a mixed media look. I also recycle lots of old fabric.

Yellow 4-strand.

Boho Bib.

Boho Elephant

These are just some favorites. I still have a lot of work to do.

 Please come by The Bohemian Cherry soon!