SAUCEY MAMA EBOOK IS FINALLY HERE!

Guys.. I can’t believe it! My Ebook is finally here! it feels soooo amazing to finally give birth to this creation. I hope this helps you in some way and inspires you to find your inner chef and have FUN in the kitchen creating recipes that good for the mind, body and SOUL! These recipes have been so healing for me and it was even more healing to create something tangible to put out into the world! Thank you for being here if you are reading this. Your support means so much to me. :) Here are the intro pages to the ebook so you can get a feel for what it is all about:) And I want to give a huge shoutout to my dear friend and creative partner in crime Camila Cardozo for doing the GORGEOUS design work on the book and bringing my vision to life. I AM SO GRATEFUL! I hope you enjoy:)

Namaste,

Kelly

Saucy Mama E-book

$7.00

7 sauces for 7 meals + 2 bonus recipes

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BUCKWHEAT BREAD 2 WAYS

Guys!! I am so dang excited to share these buckwheat bread recipes with you!! I have been working on these recipes for MONTHS trying to get them absolutely perfect and I think I’ve done it if i do say so myself ;) sometimes on your healing journey, you crave bread. Like bad.  I thought for quite some time that I would never be able to eat bread again! All the bread recipes I tried that had ingredients that would work for me fell apart or didn’t turn out. So I set out on a mission to create my own. I love this bread cuz I can eat it and feel NOTHING. Literally no reactions!!! Not one. Kind of life changing for a gal like me who is sensitive to everything. It’s such a treat! Enjoy the savory version as avocado toast or with tahini & tomato with some dulse or cilantro on top. I love the banana bread version with coconut butter and sliced banana. But honestly it doesn’t even need toppings it’s so good on its own! I know there are quite a few different flours in here but i promise it’s worth it. The texture and feel is so dang satisfying. We are lucky if a loaf lasts longer than 1 day in our house 😂 please tag me if you try either of these! I love to see your creations! 🙌🏼😘

BANANA BUCKWHEAT BREAD 

VEGAN, GF, NUT-FREE, REFINED SUGAR FRRE

2 chia eggs (2tbs chia + 6 tbs water)

3 mashed ripe bananas

1 tsp vanilla or 1/2 tsp vanilla liquid stevia

1 tbs Apple cider

3 tbs sun butter (or any nutbutter of choice)

1/2 cup water

1 cup buckwheat

1/2 cup chickpea

1/2 cup flax

2 tbs coconut flour

1 tbs psyllium husk

1 tbs baking powder

1 1/2 tsp cinnamon

1/4 tsp salt

1/4 tsp stevia (or more to taste) 

Set oven to 350 degrees. In a bowl mash the 3 bananas. Add all the other wet ingredients to the banana and stir well. Set aside. In a separate bowl combine all the dry ingredients and mix well. Add the wet to the dry until fully combined. Dough should be slightly sticky. Pour into a lined loaf pan or silicone baking loaf pan. Pop in the oven for 50-60 min and enjoy:) (the magic number for me was 55 min but check at 50min because all ovens are different :) ) 

SAVORY BUCKWHEAT LOAF

VEGAN, GF, NUT FREE  

1 cup buckwheat flour

1/2 cup chickpea flour

1/2 cup ground flax seed

2 tbs coconut flour

1 tbs psyillum husk

1 tsp salt

1 tsp Garlic powder

1 tsp rosemary 

1 tbs baking powder

1/4 cup chia + 1 cup water

3 table spoons tahini (or any nutbutter of choice)

1 tbs ACV

1 cup water

*Feel free to add any other seasonings of choice :) *

Set oven to 350. Mix the chia and 1 cup water let sit for about 15 min to create a gel.

In a separate bowl mix up all the dry Ingredients. Add the ACV and tahini to the chia gel once it’s formed. Then mix the wet with the dry and add the remaining 1 cup water. Mix well and add to a lined loaf pan:) i sprinkled on top with garlic salt, rosemary, sesame seeds and pumkin seeds 🌿 bake at 350 for 50-60 minutes or when knife comes out clean :)

GF VEGAN NUGGETS W/ HEALTHY KETCHUP

Guys!!! Ahhh these are so fun I just had to share. I grew up eating nuggets from McDonald’s which is now so nasty but that was such a fun memory of my childhood. So I thought it’s be an exciting challenge to recreate that “nugget” feel for Senna. Except healthy and no animals were harmed:) AND they are jam packed full of essential nutrients for growing little ones:) 3 that I want to touch on are quinoa, flax seed and chickpeas. Quinoa is AMAZING for vegan babies because it is a completely protein. It has twice as much fiber as most grains and it is full of iron and magnesium. It’s an alkalizing “grain-like seed” which makes it even better! Flax seed is another essential for vegan babies because it is high in omega-3s which is vital for brain devolopment! It’s helps boost the immune system and grow healthy skin and bones. And the last contender here is chickpeas! Another great vegan source of protein, fiber, B-6, iron and magnesium. The ground flax here is acting as the “breading” for the nuggets and it truly makes them! I hope you guys try these! They are also amazing for adults too;) 

VEGAN GF QUINOA NUGGETS 

1 can of chickpeas drained

1 tbs tahini

2 tbs canned pumpkin

2 cloves of garlic

1/4 or white onion

1 tsp smoked paprika

3/4 tsp sea salt

1/2 tsp pepper

1/2 tsp apple cider vinegar

1/2 tsp liquid smoke

1 cup cooked quinoa

3 tbs flour ( I used chickpea flour )

3 tbs ground flax seeds for rolling

Set oven to 350

Mix all ingredients in food processor except for quinoa and flour and flax. Blend until smooth. Add quinoa and flour and pulse until JUST incorporated. Can use spoon if needed. Roll into nugget shapes and coat with flax seed. I like to roll into little ball and that flatten with my fingers. Bake on a silicone baking mat or parchment paper for 30 min flipping half way through :)

HEALTHY KETCHUP

1 6oz can of tomato paste

2 pitted dates

2 tbs apple cider vinegar

1/8 tsp stevia

1/2 tsp salt

1/4 tsp pepper

1/2 tsp garlic

1/4 cup + 1 tbs filtered water

Blend it all up until smooth :)

BLUEBERRY MUFFIN SMOOTHIE

Hi guys! Thought I’d hop on here and share my latest smoothie creation! It is DELICIOUS and won’t spike blood sugar :)  Senna calls my smoothie bowls “ice cream”. And that’s what they really taste like! If you follow the recipe exactly you will get a thick, creamy dreamy consistency;) enjoy! 😘

BLUEBERRY MUFFIN SMOOTIE 

3/4 cup ice

1/2 cup frozen blueberries

1/2 fresh or frozen banana

3/4 cup steamed then frozen cauliflower

1 tbs chia

1 tbs flax

1 tbs coconut butter

1/4 cup quinoa flakes (or oats)

1 scoop vegan vanilla protein powder

Stevia to taste I like 1/8 tsp

Generous sprinkle of sea salt (trust me this is key!!) I like 1/8 tsp

2 dashes is cinnamon

3/4 - 1 cup Plant milk or water to blend (less liquid = more thick )

blend blend blend! I like to top mine with frozen blueberries and cranberries. Coconut flakes, millet puffs and cacao knibs:) 

MAPLE ADAPTOGENIC FAT BALLS

I don’t know what you’ve been hearing,  but there is definitely some confusion going on about fat! High fat/ low carb or high carb/low fat?! The ultimate question. I have tried both. But I am not here to tell you what to do! I am here to share my ongoing experience of my health journey and hopefully inspire you to listen to your own body and experiment in the process. I have been on the high fat / low carb train since about 2013. It really helped me heal my gut, clear severe candida overgrowth and get my period back. Recently though- and after going full vegan (I have been about 95% vegan for about 2 years- vegan +eggs)  I tried moderate carb / low fat and completely cut out oil for about 4 months. I actually felt really “clear”, energetic and light. But my digestion started to sufferer... My liver forgot how to digest fats because I accidentally wasn’t eating any.  Not good. And is actually easy to do when you are not eating oil. You have to be very conscious to make sure you are getting enough fats from whole food sources like avocado, nuts, seeds or coconut to name a few.  The verdict- find balance. Listen to your body. Your body has an inner wisdom and if you can quiet all the chatter your body will guid you. It’s called your “innate” or smart body. This is the same body that speaks during muscle testing or kinesiology. Amazing tools that I highly suggest getting familiar with. You don’t have to go to a specialist (although it IS amazing and I do recommend finding someone because it’s a powerful experience! I have someone great- contact me if your interested and live in the slc area) but it’s also fun to claim your power and ituition and realize “Hey, I can do this too. I have access to the Divine power within me and I can listen and connect with my higher self and get answers about my body and what it needs. “ And it’s not woo woo. Science is starting to show this. And they are now teaching kinesiology at osteopathic medical schools. The mind, body and spirit are all connected and guess who is the driver? YOU. You, my friend. You have the ability to tap into that intuitive field and find answers. So while I felt good eating low fat in some general ways, other parts of my health suffered.  And I don’t think I was absorbing nutrients properly. So now we adjust. Life and health is a huge experiment for me. I am always hypothesizing and trying new things to see what works for me and my body. Biohacking if you will. I want to live as long as possible and be a strong powerful woman and raise strong plant powered babies:) With the most gentle, compassionate kindness wrapped all around it. ✨ This year has seriously been about me finding and reclaiming my power. It’s healthy to say NO. Set boundaries. And make decisions.  (Hence the “strong powerful woman”😉) So anywho! I started experimenting with MCT oil and started adding a little bit of organic coconut and olive oil back into my diet. After about a week or 2 my digestion got back on track. I was impressed. So now I am in a place where I have mct in the morning with my coffee, and try to use little to no oil throughout the day but being super conscious  about getting enough fats. And these balls help!!! I’m trying to adapt both schools of thought and seeing how it works for me. So During this time of experimenting I created these FAT BALLS. And dang are they delicious!!!!! They are nut free, high fat, sugar free, low carb and keep your energy smooth sailing. I love keeping these in my fridge. They are a major crowd pleaser too. There is something unique and special about this combo of flavors. And I’ll tell you why.  The secret ingredient?! Immunity Powder from The Gut Lab!  This potion contains adaptogenic herbs and mushrooms like ashwaganda and chaga root. These mushrooms have been shown to work with your adrenals to keep cortisol levels down. So it’s great for balancing hormones- and assist in getting your body out of “fight or flight” mode.  Chaga also helps assist the liver. It’s like natures natural anti-anxiety. And I’m not kidding- these balls make you feel chill af. In a super cool mellow way. It actually works! The immunity potion also has turmeric and black pepper which is a natural anti-inflammatory so that blended with the fat in these balls makes the turmeric perform correctly and optimally within the body. The taste is subtle in these balls- you can barely taste it but it adds something special. Especially with the maple and tahini!!! You gotta try these!! 

MAPLE ADAPTOGENIC FAT BALLS

VEGAN- PALEO- NUT, GLUTEN & SUGAR FREE

1 cup sunflower seeds

1/2 cup pumpkin seeds

1/2 cup coconut flakes

1/3 cup softened coconut butter

2 tbs tahini

1 tbs coconut oil softened + 1 tbs more if

needed (could do more coconut butter to be oil-free) 

1 tbs plant based milk

2tbs chia seeds

1tbs flax

1tbs hemp

1/2 tsp maple flavoring

1/4 tsp stevia

1/4 tsp salt

1/2 tsp cinnamon

2 tsp The Gut Lab immunity potion

Place all ingredients in a food processor and run on high until the seeds start to release their natural oils and mixture will hold together when pressed. About 1-2 min. Roll into balls and keep in fridge or freezer. Enjoy!!