Muffins of Steel

prebaked steel muffins

I love these simple, omega-3 rich muffins. They taste healthy and wholesome. They are high in iron, low in sugar, and easy to make.

Power-packed & nutrient dense, these muffins are a perfect breakfast, post workout snack, or on-the-go energy blast during a busy day. Because the steel oats are soaked and the ingredients are simple, they are easy to digest and assimilate.

The recipe is quick and I highly recommend sprucing it up with your favorite toppings and spices. I like to add natural candied ginger, cardamon, nutmeg, dark chocolate, and walnuts. Zingy toppings like cranberries, orange zest, and pine nuts would be awesome too.

The basic recipe is:

  • 2 cups soaked in water (overnight) and drained steel cut, or irish oats
  • 1 can coconut milk
  • 4 pasture raised eggs
  • 3 tbsp chia seeds
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1 tsp pure vanilla
  • 1/4 cup honey or grade b maple syrup
  • Toppings- nuts, dried fruit, chocolate, coconut, seeds, berries
  1. Preheat oven to 375.
  2. Combine drained oats and all ingredients except toppings in a bowl until well mixed.
  3. Line muffin tray with paper cups.
  4. Fill each cup 2/3 full with batter.
  5. Press toppings into batter. The muffins won’t rise much, so feel free to fill to brim.
  6. Bake for about 45 mins.

Baked Muffins

Yields 24. approx 115 calories per muffin, 6 grams of protein, 6 grams of fat, and 3 grams of sugar prior to toppings.

Enjoy lots of energy after eating a couple Muffins of Steel.

This recipe is reproduced from Balance for Busy Moms and was created by Lisa Bakosi.


The #Mostly30

whole30 collage

I have proudly completed what I have called the #Mostly30, which is very similar to the Whole30. The difference? Not much. I cheated a couple times (like real cheats) and I ate bacon with that had trace sugar and had some store bought sriracha. Those of you who are familiar with the Whole30 know that the program requires 100% adherence and if you make any mistakes, then you are to start over.

I appreciate the Whole30. I feel great eating this way, which is essentially zero added sugar (including natural sugars like honey and maple syrup), grains, legumes, dairy, soy, corn, nitrates, additives, and more in the fine print. In this program you learn to #slaythesugardragon, which trains your body to stop wanting dessert after meals and during craving times.

My nutrition style though, is simply not this intense. I love eating grain-free paleo style and I love finding new approaches to my food that decrease cravings and increases nutrition. I do highly recommend the Whole30 to my clients, friends, and family. I love how the instructions in this program, which can easily be found on-line and in the Whole30 Book, aggressively encourage you to stop resisting and just do it. In the instructions lines like, “This is not hard. Cancer is hard. Child birth is hard. Stop complaining,” are common. I like this get over-your-excuses-already approach. On the other hand, I do not advocate feeling like a failure if you have a slip. I would never want to throw in the towel just because my bacon had sugar in it or I had a one meal blip. In fact, I love the Whole3o so much, I advocate doing #mostly30 doing it ALL.THE.TIME. or MOST of the time.

I did want to share with you some of my favorite foods that helped me stay on track. Having prepared food made all the difference.

1. Brussels Sprouts and Cashews



1 pound brussels sprouts, trimmed and halved

1/2 to 2/3 cups raw cashews

Enough olive or coconut oil to lightly coat brussels


You can do this dish in a pan or bake it. Either way, start with only the brussels sprouts and either sauté on medium until the sprouts are golden, or roast at 385 degrees for about 20 minutes. Before the sprouts caramelize and get crispy, toss on the cashews and continue sautéing or roasting until the nuts are lightly toasted. This dish is perfect as a side with dinner, or as a whole meal on the run.

2. Chia Mango Pudding

chia mango


1 or 2 mangoes, cut up

1/2 cup chia seeds

3 cups non-dairy milk


Toss chia seeds and milk in a jar and shake. Shake again 5 minutes later and then again 5 minutes later. (Chia seeds will clump otherwise.) Place in refrigerator for 2 hours or more. Add mangos and enjoy! This recipe makes about 4 servings. If you want it to stay with you longer, add hemp seeds and some nut butter too, or top with unsweetened coconut. Yum!

3. Sweet Potato “toast”

sweet potato toast


Sweet potatoes sliced either horizontally for vertically.

Olive oil


Place sweet potatoes on baking sheet and brush with olive oil. Bake in oven on 325 degrees. Turn over after about 45 minutes. Bake for another 45 or longer. In my opinion these toasts are best tasting when they are cooked until they almost burn, so that they are chewy and crispy, kinda like a good french bread. These little toasts are a lifesaver for making little sandwiches and eating with a spread on the go. Dust with sea salt. Yum!

4. “toasts” with toppings and Homemade Mayo Saucetoasts with toppings


bacon, lettuce, tomato, nitrate free meats, egg salad, sunflower seed pate, sprouts, cucumbers, and so easy homemade mayo:


1 egg room temperature

juice of 1/2 lemon

about 1/2 cup olive oil

sea salt


Blend (using a food processor or blender) together 1 egg and 2 tablespoons oil until it emulsifies. Continue to slowly add olive oil while blender is on until you get a nice thick mayonnaise. Add lemon juice and you can also add a little mustard powder or dijon. From here you can add lots of flavorings to your mayo, like garlic, herbs, or spices.

This homemade mayo is a perfect base for lots of dressings too, which will satisfy your dairy-free creamy cravings. I like to make caesar dressing with a few tablespoons of this mayo, plus more garlic and fresh lemon, and about a 1/4 cup coconut milk. YUM!


Why 2

I used to weigh about 25 to 30 pounds more than I do right now. I used to eat lots of cheese covered enchilada casserole and ice cream. Late at night. I used to be shocked when my clothes didn’t fit any more.

During the days of the extra weight, I felt trapped and stuck in a life that didn’t inspire me. I was a new mom, I worked full time, and I also experienced a lot of anger and overwhelm. My life looked nothing or felt nothing like what I once believed was possible. It seemed like every second of my time was accounted for, my partner and I fought frequently, and I felt like I had “settled” for a responsible and secure career. I was mad that my time with my young son felt so limited and unrewarding. I felt hopeless. My body felt heavy and shameful. I honestly didn’t know how to do better for myself.

I spent many years loosing and gaining that extra weight. I ran marathons, I did juice fasting, 5 am workouts, accountability buddies, etc…  but, nothing really worked for the long term. I struggled to feel happy, whole, and light again. Even though I was proud of my running, juicing, and workouts, I was also pissed and freaked out that I couldn’t seem to get back in touch with the slenderized, strong, and mentally abundant version of myself.

Do you want to know what changed things for me? I fell in love, and then bought a Vitamix. Okay, seriously though, it was the birth of my daughter that put me on a different path. I grew a new and powerful motivation, I had clear WHY which was motivated a large change the way I approached food and my body. My WHY was so clear and the pounds literally melted off. It became ridiculously easy to make these changes.


Josefine, so happy at 18 months. Her pureness kept me moving forward everyday.

My WHY was my baby daughter’s future relationship with her body. I decided that there was one legacy that I was NOT going to leave her, and that was the legacy of a mother who hated her body. It is not okay for my daughter to think it is normal to hate your body, and I do not want to ever model that for her.

My lifestyle choices and culinary choices became so much more clear- learn nutrition, eat more vegetables, limit empty calories, and keep moving and loving my body. I stopped eating buttery waffles for breakfast and learned to love green smoothies. I limited how much rice I would eat with dinner and added more vegetables. It was so simple to eat and live this way, when I was on a mission. My body loved being treated this way. With the weight loss, I developed the positive inertia to address my other frustrations. 

Fast forward to now. The weight has stayed off, mostly, yet the resolve has changed. While my daughter inspires me everyday, I have changed. It is time to grow a new why. Weight loss and positive body image is no longer my first priority. My newest goal is about creating a lifestyle and schedule that allows for more joy and spontaneity, one that allows me to be the mom and business owner of my dreams- active, flexible, creative, and full of self esteem and energy.

As I write this and I slowly breathe in and ask myself, what is my true authentic “why?” What will push me beyond where I am at right now? Why should I get off coffee? Why should I put the effort into detoxing? Why should I share my thoughts and vulnerability? Why should I put myself out there, again and again?

As I can best say it right now, my WHY is about fully showing up in life. No more hiding behind being too busy, too old, or too inexperienced. It is time to stop giving myself the boring old message that I am not good enough. It is time to show myself more love, through food, water, exercise, and self care. It is time to be my own best friend. It is time to share my journey.

How about you? What is your why? Has it changed over the past years? How can your self-care be of service to the ones you love? Are you a good friend to yourself?

I’d love to hear from you. Please comment and share.