Celebrate Mom...Fill Her Heart AND Her Tummy With Love!

Thanks to Natalie, certified nutrition coach and healthy foodie, this collection of healthy Mother's Day recipes is full of ideas for brunch, breakfast and afternoon tea. From raw desserts to cakes, light salads and easy brunch recipes, all these recipes are free of processed sugars and heavenly delicious - perfect for celebrating a special occasion. Enjoy!

LEMON COCONUT ENERGY BALLS

These bright and refreshing Lemon Coconut Energy Balls will surely delight you. Packed with nutrients and SUPERFOODS, these lemon bites are perfect guilt-free treat. Best of all, they're delicious, healthy and easy to make. Stash some in the fridge or freezer for a quick afternoon snack!

Ingredients

  • 1 cup cashew raw unsalted
  • 1/2 cup shredded coconut
  • 2 tablespoon hemp seeds
  • 1 teaspoon baobab powder
  • 1 tablespoon lemon zest zest from 2 lemons
  • 2 tablespoon lemon juice juice from 2 lemons
  • 2 tablespoon maple syrup or honey
  • 1 teaspoon vanilla extract
  • Pinch of salt

Instructions

  • Add all ingredients in the food processor and process for few minutes until dough is formed.
  • Check texture by pinching the dough between your fingers. It should be sticky and able to keep its shape. If the mixture is too dry, add more lemon juice. If the mixture is to wet, add more shredded coconut.
  • Using a tablespoon, scoop out dough and roll between your palms to form your balls.
  • Roll them into shredded coconut or bee pollen powder and shake off excess. Refrigerate to harden.

Notes

Store in an airtight container in the refrigerator until serving. Keep the energy balls frozen up to 3 months in the freezer. As a measure, I used a US cup (240ml). FOR VEGAN: Omit bee pollen and use maple syrup.

Nutrition

Calories: 77kcal | Carbohydrates: 5g | Protein: 2g | Fat: 5g  
Saturated Fat: 1g | Sodium: 8mg | Potassium: 68mg | Sugar: 3g  
Vitamin A: 10IU | Vitamin C: 1.2mg | Calcium: 8mg | Iron: 0.8mg

PEANUT BUTTER GREEK YOGURT PARFAIT

These Peanut Butter Greek Yogurt Parfait cups made with creamy peanut butter and homemade honey granola, topped with FRESH fruits and superfoods are perfect summertime breakfast. These are easy to make and packed with proteins and many nutrients. Decadent, yet HEALTHY. Refined sugar-free and super delicious!!

Ingredients

For Honey Granola (around 6 servings)

  • 1/4 cup extra virgin coconut oil
  • 2 teaspoons vanilla extract
  • 1/4 cup honey
  • 3/4 teaspoon Himalayan salt
  • 1/4 teaspoon Ceylon cinnamon powder
  • 3 cups old fashioned oats
  • 1 cup puffed rice

For Peanut Butter Greek Yogurt Parfait (makes 2 cups)

  • 1 cup plain Greek yogurt
  • 2 tablespoons creamy peanut butter
  • 1 teaspoon Ceylon cinnamon powder
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup optional
  • 3 teaspoon collagen peptides optional
  • 1 cup honey granola from above
  • 1 banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 teaspoon bee pollen optional
  • 1 teaspoon goji berries optional

Instructions

Make honey granola

  • Preheat oven to 350°F. Line a cookie sheet with parchment paper. Set aside.
  • In a large bowl, stir together coconut oil, vanilla, honey, salt, and cinnamon.
  • Fold in oats and puffed rice.
  • Pour granola onto prepared cookie sheet, spreading evenly. Bake for 20-25 minutes, stirring halfway so it cooks evenly.
  • Granola is done when it's golden brown. Allow to cool completely before using.
  • Use some granola for the parfaits. Rest you can store in a mason jar for weeks!

Assemble the parfaits

  • Place Greek yogurt in a large bowl and add peanut butter. Stir until completely combined and smooth. Add collagen (if using) and stir in the vanilla and cinnamon. Add maple syrup to taste (if using). Whisk until smooth and well combined.
  • Divide half of the peanut butter yogurt between two cups and top with banana slices and granola.
  • Divide the remaining peanut butter yogurt, banana, and granola between the cups. Top it with fresh blueberries and strawberries.
  • Sprinkle with goji berries and bee pollen (if using).
  • Serve immediately.

Nutrition

Serving: 1cup | Calories: 570kcal | Carbohydrates: 68g | Protein: 24g | Fat: 23g  Saturated Fat: 4g | Cholesterol: 5mg | Sodium: 128mg | Potassium: 891mg 
Fiber: 9g | Sugar: 36g | Vitamin A: 40IU 
Vitamin C: 30.6mg | Calcium: 181mg | Iron: 3.3mg

LEMON BLUEBERRY POUND CAKE



Moist, flavorful and absolutely delicious, this Lemon Blueberry Pound Cake is the perfect healthy dessert to enjoy. It's filled with fresh blueberries and refreshing lemon flavor, perfectly sweet yet made without refined sugars. The best lemon pound cake ever! 

Ingredients

  • 1 3/4 cups whole grain flour I used Spelt ***
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon Himalayan salt
  • 2 large eggs
  • 1/2 cup Greek yogurt
  • 1/3 cup extra virgin coconut oil melted and cooled to room temperature
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoon zest
  • 2 tablespoon lemon juice
  • 1 cup blueberries

Instructions

  • Preheat oven to 350 F (176C). Grease and flour an 8x4x2 loaf pan.
  • In a large bowl, whisk together flour, baking powder, soda, and salt. Set aside.
  • In a separate bowl whisk together eggs, yogurt, oil, syrup, vanilla extract, and juice and zest. Stir in the dry ingredients and whisk until mixed through.
  • Gently fold blueberries into batter.
  • Pour the batter into the greased and floured loaf pan. Bake 50 minutes or until a toothpick poked into the center comes out clean.

Notes

As a measure I used US cup (240ml). Store the leftover cake at room temperature for 4 days or freeze for up to 3 months.
***To get the best moist and tender cake, use flour combo: 1 cup whole grain Spelt flour + 3/4 cup white Spelt flour. 

Nutrition

Serving: 1slice | Calories: 171kcal | Carbohydrates: 24g | Protein: 4g | Fat: 7g | Saturated Fat: 5g | Cholesterol: 27mg | Sodium: 112mg | Potassium: 125mg 
Fiber: 2g | Sugar: 9g | Vitamin A: 45IU | Vitamin C: 2.6mg | Calcium: 34mg | Iron: 0.8mg

 

BLUEBERRY PANCAKE CASSEROLE

Sweet and fluffy, Blueberry Pancake Casserole is the tastiest breakfast casserole you'll ever eat! It's filled with fresh fruits, beautiful cinnamon flavor and HEALTHY, all natural ingredients. + It's refined sugar-free and made with whole grains. A perfect dish that the whole family will enjoy!

Ingredients

  • 1 1/2 cups whole grain flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon Ceylon cinnamon
  • 1/4 teaspoon Himalayan salt
  • 2 large eggs
  • 1 cup buttermilk
  • 1/2 cup pure maple syrup
  • 4 tablespoons extra virgin coconut oil melted and cooled
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries

Instructions

  • Preheat oven to 425°F.
  • Line a sheet pan (about 10" x 10") with parchment paper and set aside.
  • In a medium bowl, mix all the dry ingredients - flour, baking powder, baking soda, salt, and cinnamon.
  • In a separate bowl, whisk together eggs, syrup, coconut oil, vanilla, and buttermilk.
  • Add dry ingredients to the wet mixture and mix just until combined.
  • Pour the pancake batter into the prepared sheet pan and even the batter out. Top with blueberries.
  • Bake for 15 minutes in the preheated oven, until slightly risen and cooked through.

Notes

As a measure, I used US cup (240ml). For buttermilk: Combine 1 cup of dairy milk with 1 tablespoon of lemon juice or vinegar and let sit for 2 minutes.

Nutrition

Serving: 1slice | Calories: 212kcal | Carbohydrates: 30g | Protein: 4g | Fat: 8g
SaturatedFat: 6g | Cholesterol: 39mg | Sodium: 169mg | Potassium: 219mg 
Fiber: 2g | Sugar: 13g | Vitamin A: 105IU | Vitamin C: 1.6mg | Calcium: 84mg | Iron: 1mg