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It’s Finally Here!!!

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TODAY IS THE DAY!!! My very first e-book, Secretly Healthy Sweet Treats, is now live!

Secretly Healthy Sweet Treats

I created this e-book to show that eating delicious desserts can also be healthy! Yes, you can actually feel good about eating these yummy sweets!

There are so many people I know that are trying to eat more healthy. But you know what is the worst part about trying to eat healthy??? You can’t have any desserts! Or that’s what most people think…

 

The Secretly Healthy Sweet Treats e-book contains five of my favorite healthy indulgence recipes. My aim was to create recipes that reduced the number of ingredients that can cause inflammation in the body, namely no refined sugar, gluten or dairy. I wanted these recipes to be high in healthy fats and protein, and still taste so good that anybody could eat them and still think they are having an amazing dessert!

To test out these recipes, I sent the e-book to a few of my friends and asked them to try make some of the recipes. I am so thankful and thrilled about the comments that they sent back!

 

Check out this incredible photo from Kathleen, @katsabre, who made the Marbled Chocolate and Pistachio Slice from the e-book.  Yum!

Marbled CHocolate Pistachio Slice Kathleen

She said: “Super tasty! Pretty easy to make. I’d never marbled anything before so I didn’t know what I was supposed to do but it came out really great. Really lovely dessert!”

Thank you, Kathleen!

 

My incredible friend, Marcia, from MarciaMiatke.com, made the Cookie Dough Protein Balls. Look at this beautiful photo!

 

Cookie Dough Protein Balls Marcia

She said, “ I just wanted to tell you that I made your protein balls today and they are beyond delicious!!! This weekend I’ve had a cold and they were so fun and easy to make and I’m embarrassed to say I’ve eaten so many already!! I absolutely loved this recipe because I’m very health conscious and I love to eat healthy! I used all organic ingredients and they taste like heaven! I can’t believe they’re healthy because they are beyond yummy!!!”

Wow! These amazing comments brought such a huge smile to my face.

 

So make sure you download the e-book! It is absolutely FREE, yes I said it, FREE!!! Here’s the link to download it!

 

These recipes are so close to my heart because I really believe that eating healthy can also mean eating delicious food that nourishes you and the ones you love!

 

Let me know in the comments below what recipes you are excited to try! And be sure to post on social media any recipes that you do make! Use the hashtag #NourishwithRenataSHST or tag me @nourish_with_renata on Instagram and Facebook.

 

Thanks and Happy Eating!

 

Renata 🙂

 

Broccoli Quiche with Almond Flour Crust

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I love Breakfast!

There’s no denying it – I love me some breakfast! I love waking up and feeling that hungry growl in my belly and dreaming up different things to eat for breakfast. I always try to make sure that I am fueling my body for a busy day. For me, that means having a source of protein, healthy fats and fiber. This Broccoli Quiche with an Almond Flour Crust meets all these criteria. Loads of protein from the eggs, healthy fats from the almond flour and fiber from the broccoli.

This Quiche is so versatile and can be customized to suit your dietary needs. The crust is completely gluten-free and the egg mixture can be made by using a non-dairy milk such as almond milk. You could also add a dairy-free cheese on top of the quiche instead of dairy-full cheese, if you like.

Broccoli Quiche with Almond Flour Crust

Now for that crust…

It’s always been a struggle for me to find a paleo crust that tastes good and is not too gummy, or eggy tasting. I stumbled across a recipe from My PCOS Kitchen and gave it a shot. I made a couple of changes to the recipe. First, I changed some of the seasonings in the crust. I think the addition of both onion and garlic powder, gives this crust an unmistakeable savory flavor. It also compliments that egg mixture of the quiche really well. Secondly, I changed how the measurements are measured. I know that normally, a true baker would measure the dry ingredients to ensure that each ingredient is in its proper proportion. However, let’s face it. I don’t have a scale. OK, well I do have a scale but I don’t have any batteries for it. So instead I used measuring cups and measuring spoons to measure each of the dry ingredients. And the crust worked!

The other great thing about this crust is that you don’t have to roll it out. You just put the dough in a greased pie pan, and use your fingers to push it out to create the pie crust. This is such a forgiving crust which means that you really can’t go wrong with it! Plus when you are trying to make breakfast or brunch, the easier the recipe, the better!

Broccoli Quiche with Almond Flour Crust

Inside the Quiche

Now for the filling of this quiche. When I made this quiche the first time, I really wanted to add some vegetables to it to amp up the nutritional content. So I went to the fridge and pulled out some broccoli.

Broccoli is such a great vegetable to be used in a quiche. Not only is broccoli full of heart healthy fiber, broccoli also contains lots of antioxidants. Eating broccoli or other cruciferous vegetables like cabbage, kale or swiss chard, twice a week has been shown to help protect the body from cancer. Broccoli is also high in vitamins, such as Vitamin A, which is essential for your skin and eye health, and Vitamin K and Iron which is important for maintaining bone density. There is even high levels of calcium in broccoli which helps maintain strong teeth and bones.

Broccoli Quiche with Almond Flour Crust

Meal Prepping Made Easy

This Broccoli quiche is so delicious and it is the perfect meal prep recipe. The leftovers can be heated up easily in the microwave and paired with a big, green salad, for lunch or dinner. Not to mention it is a great breakfast and brunch item that could easily be made ahead of time. You could serve it  warm or at room temperature, which really helps when you’re trying to feed a crowd.

I really think this is one of my favorite meal prep breakfasts. I can quickly pack a slice in an airtight container, take it to work, and warm it up in the microwave when I’m ready to eat. It is also great served with some salsa, such as Wrights of Texas salsa of course!

Broccoli Quiche with Almond Flour Crust

There were so many requests for this recipe so I really hope you give it a try! It is really not a complicated recipe and the results are delicious! Let me know what you think of this quiche by taking a photo and posting it on Instagram. You can tag me @nourish_with_renata and using the hashtag #nourishwithrenata. I love to see what you make!

Broccoli Quiche with Almond Flour Crust
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Broccoli Quiche with an Almond Flour Crust
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 5 mins
 

An easy quiche that is packed with nutritious ingredients and can be used as a breakfast, brunch, lunch or dinner! The crust is adapted slightly from My PCOS Kitchen.

Course: Breakfast, Brunch, Dinner, Lunch
Keyword: Quiche
Servings: 8
Author: Renata
Ingredients
Ingredients:
For the crust:
  • 1 cup almond flour
  • 3 tbsp coconut flour
  • 2 eggs slightly beaten
  • 4 tbsp melted coconut oil cooled slightly
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp Pink Himalayan salt
For the quiche:
  • 9 eggs
  • ¼ cup milk of choice
  • ½ tsp Pink Himalayan salt
  • ¼ tsp freshly ground black pepper
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • 1 medium head of broccoli cut into small florets
  • ½ cup sharp cheddar cheese grated (optional)
Instructions
Instructions:
  1. Preheat the oven to 350 deg F.
  2. For the crust, combine all the ingredients in a bowl and stir till well combined and a soft dough forms.
  3. Lightly grease a pie pan, and place the dough into it. Use your fingers to press the crust into a thin layer that lines the inside of the pie pan.
  4. For the quiche: steam the broccoli florets till just tender. Allow to cool while you make the egg mixture.
  5. In a large bowl, add in the remaining ingredients (except the cheese) and whisk thoroughly till everything is combined well.
  6. Place the pie pan on top of a cookie sheet. This is to prevent a messy oven in case the quiche overflows while baking in the oven.
  7. In the pie crust, add the cooled broccoli florets in an even layer.
  8. Gently pour over the egg mixture till the crust is filled. You may have a little egg mixture left over.
  9. If using cheese, sprinkle grated cheese on top of the quiche.
  10. Carefully place the cookie sheet, with the quiche pan on top, onto the middle rack of the oven.
  11. Bake the quiche for 40-50 mins, till the egg is completed cooked through.
  12. Remove the quiche from the oven, and allow to cool about 10 mins before serving. Or allow to cool completely, cover with plastic wrap or place in an airtight container. Individual pieces can be heated up in the microwave.

Buddha’s Brew: My Favorite Kombucha!

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What is Kombucha?

I had never heard of kombucha until about a year ago. Suddenly, everywhere I turned more people were talking about the health benefits of kombucha! What was this mysterious miracle drink? What does it do to your body? And what does it taste like?? It was time to do some foodie research!

Buddha's Brew flat lay

Kombucha is fermented drink that is said to originate in China over 2000 years ago. It is made out of tea and sugar, from either fruit, honey or other types of sugar. It is high in probiotics aka healthy bacteria that lines your digestive tract and supports your immune system by fighting illness and infection. These probiotics are the key to the health benefits of kombucha.

In addition, kombucha has been shown to be high in antioxidants which can reduce inflammation in the body. The antioxidants not only come from the tea used to make kombucha, but they are also formed during the fermentation process. These antioxidants can also potentially help to fight cancer. Now that’s an incredible health benefit!

 

On the hunt for a delicious Kombucha

It was time to try out some different kombuchas! I tried several brands and lots of different flavors. Sadly, not all of them tasted good. When I was at my local grocery store, I stumbled across a brand called Buddha’s Brew. I picked up the Peach Mint flavor and took it home to try. OMG it tasted amazing! I loved the sweet peach flavor combined with a hint of mint. It was sweet yet tart, effervescent and super refreshing! I was hooked!

Buddha's Brew Peach Mint Kombucha

Buddha’s Brew

I had to find out more about Buddha’s Brew! They are a local company based out of Austin, Texas. Yay for local businesses! They started making kombucha about 10 years ago and selling it at a farmers market. They were so popular that they started making more and more kombucha, and eventually expanded to a larger building and hired on more people to help make their yummy flavors.

Buddha’s Brew is not only tasty from the organic tea and local ingredients used, but it also contains 19 billion live probiotic cultures! That is about 5 times more than other kombuchas on the market. They do this by never filtering the kombucha or over-carbonating it. Both of these things can reduce the probiotics level in the kombucha. A high probiotics content means more health benefits! Buddha’s Brew also doesn’t use any syrups or flavorings- its all natural and fresh ingredients.

My absolute favorite flavor is the Peach Mint kombucha! But I also love the Blueberry flavor and the Ginger flavor. But honestly, the Cranberry and the Tart Cherry Melon flavors are good too, they are just more tart.

Buddha's Brew Blueberry Kombucha

Some Things to Consider

There are some common concerns about kombucha that I’d like to clarify. Firstly, most people think that kombucha is fermented so that means it contains alcohol. There is a trace amount of alcohol in kombucha, but Buddha’s Brew is always less than 0.5% which is the legal limit for non-alcoholic drinks. Another misconception is that kombucha has caffeine. Buddha’s Brew does contain trace amounts of caffeine. During the fermentation process, about 90% of the caffeine is metabolized by the probiotic cultures. The amount remaining is similar to decaf tea. Lastly, sugar content. To make kombucha, you do need sugar, however, a large portion of the sugar is fermented and turned into probiotics, acids and enzymes that are in the kombucha. For the residual sugars, they have been fermented so they have a lower glycemic index than added sugar. It’s always a good idea to check the labels of any kombuchas if you are concerned about the sugar content.

Since I love Buddha’s Brew kombucha so much, I have been buying it every week and love to relax at the end of the day by kicking my heels up on the couch and sipping on a bottle of kombucha. As I write this blog post, I am actually sipping on the Peach Mint flavor… delish!

I love the fact that I can nourish my body by drinking this local kombucha, as well as support a local business that is doing amazing work.

 

How else can you use kombucha?

Other than drinking kombucha straight, I wanted to come up with a fun, new way to drink kombucha. Enter, the kombucha float! Yes, I said it! Like a root beer float, a kombucha float is topped with a little ice cream. It’s the perfect, refreshing, healthy yet indulgent tasting drink on a hot summer day in Texas.

 

Kombucha Float

For this kombucha float, I used the Blueberry kombucha flavor. I wanted to give a nod to a Blueberry Pie so I made a vegan cinnamon ice cream and used that to top my kombucha float. Sprinkle on top some more blueberries and a dash of cinnamon. So good!

Buddha's Brew Kombucha Float

I was so amazed by how delicious this drink tasted that I actually got my husband to try it. And even he said it was delicious! That’s when I knew I was onto something!

I can’t wait to try making other kombucha float flavors!

Buddha's Brew Kombucha Float

Have you tried Buddha’s Brew before? If so, what is your favorite flavor? I also hope that you give this kombucha float a try! If you do take a photo and tag me on Instagram at @nourish_with_renata and on Facebook! I’d love to catch up you!

Disclaimer: This is a sponsored post however all opinions in this post are purely my own and I truly love Buddha’s Brew kombucha!

5 from 3 votes
Buddha's Brew Kombucha Float
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Blueberry Pie Kombucha Float

A fun twist on your favorite kombucha flavor like Buddha's Brew Blueberry flavor.

Servings: 4
Author: Renata
Ingredients
  • 1 bottle of your favorite Kombucha such as Buddha’s Brew Blueberry flavor
For the ice cream:
  • 2 cans full-fat coconut milk
  • 1 tbsp stevia
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
Instructions
Instructions:

  1. In a large bowl, mix together the coconut milk, stevia, vanilla extract and cinnamon till well combined.

  2. Pour the mixture into your ice cream maker and turn it on to churn and freeze the coconut milk mixture, per the manufacturer’s instructions.

  3. Once the ice cream is made, keep it cold in the freezer to prevent it from melting.

  4. In a tall glass, fill about ⅔ full of Blueberry kombucha.

  5. Scoop a couple of spoonfuls of the cinnamon ice cream on top of the blueberry kombucha.

  6. Garnish with more blueberries, a sprinkle or two of cinnamon plus a pretty straw.

  7. Enjoy!