Strawberry Banana Egg White Oatmeal

Strawberry Banana Egg White Oatmeal - Doing a makeover on the classic carb heavy breakfast by increasing healthy fats and protein - all while balancing our blood sugar!

If you have been following our blood sugar week on Instagram, you might have noticed that my #1 advice when it comes to fighting sugar cravings is creating a well balanced meal! Protein and fat are the most satiating macronutrients, and oftentimes people turn to sugar simply because they’re hungry or it’s readily available. 

Protein and fat are the best ways to curb hunger in general, and if you’re full, you are less likely to crave sugar as often. Oftentimes, my clients find that when I tell them to eat more protein and fat during the day (especially at breakfast), they don’t struggle with sugar cravings at night. 

Starting your day off with a high-carb meal or a meal that is too low in calories can lead to wanting a big meal at night, late-night sugar cravings, or creating irregular meal patterns. 

That is why we are giving the typical breakfast dish, oatmeal, a makeover! 

Unlike most oatmeals that are loaded with sugar, these are high in protein using collagen and egg whites and use healthy fats from the toppings (coconut flakes, almond butter) You can also get different sources using milk or plain yogurt - however you would like to make this! 

I absolutely love using egg whites to increase my protein intake. Why? Because egg whites are 100% protein, nothing else which makes it easier to incorporate into most dishes like adding it to your normal egg breakfast or in your pancake, muffin, or cookie batter. 

Cinnamon - The key ingredient that makes this oatmeal great if you have blood sugar handling issues. Cinnamon is that special spice that helps to naturally balance blood sugar. So if you love it, go crazy with it! 

Of course, if you prefer to use the whole egg for this recipe, you totally can. Simply sub 1-2 whole eggs for the ¼ cup of egg whites. Just whisk eggs in a small bowl before following the normal recipe. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Strawberry Banana Egg White Oatmeal - Doing a makeover on the classic carb heavy breakfast by increasing healthy fats and protein - all while balancing our blood sugar!

Ingredients 

• ½ cup gluten free, sprouted oats

• 1⁄4-1⁄2 cup egg whites

• ½ banana, sliced or mashed

• ½-1 tsp cinnamon

• 1 cup water, milk or both

• 1 scoop collagen (optional)

• Pinch of sea salt

Garnish: coconut flakes, nut butter, banana/strawberry slices, milk, chia seeds (up to you!)

Directions

1. To a medium pot, add oats, banana, cinnamon, sea salt and water/milk and stir to combine. Heat over medium-high heat for 5-7 minutes and stir constantly until liquid has absorbed. *I like to use a potato masher to mash the bananas in the mixture  for a more consistent texture. Slices or pre-mashed works fine too. 

2. Add egg whites and collagen into the oats and stir/whisk constantly. This will keep the egg whites from scrambling and will create a thick, fluffy consistency instead. Cook for about 1-2 minutes. 

3. Once the liquid is absorbed into the oatmeal, transfer to a bowl and add your favorite toppings. 

Notes

• Bananas were used as a natural sweetener but you can sub for another natural sweetener like pure maple syrup or honey or completely omit if need to.

• As said in the post, you can use 1-2 whole eggs instead of using only egg whites (completely up to you!)

The Ultimate Solo Traveler's Guide To Austin

Back in March when I decided to make a huge life change to quit my job as a wedding director to pursue From The Roots full time, I roughly mapped out possible places that I thought would be cool to put new roots down - Austin being top of the list! 

So five months later, here we are! And even though things have vastly changed since March, staying in Georgia will be the best thing for me in this season. But, if an opportunity presented itself to move to TX, then I would pack my bags in a heartbeat! 

Before we dive into this travel post, I will be outlining my four-day itinerary and will be providing recommendations based on what the locals have told me during my visit. Since this is another solo travel post, I will be providing tips and tricks to help fellow solo travelers as they navigate Austin. More solo travel posts here if you are interested! 

So let’s get weird!

Day 1 |

Thunderbird Real Food Bars HQ

Upon arrival, I went straight over to one of my favorite ambassador programs' HQ - Thunderbird Bar. The team at Thunderbird bar was so generous in giving me a tour of their facility, a peek inside their day to day operations, and just slathered me in Texan hospitality! For the remainder of the day, Sarah Haney - marketing manager of Thunderbird, gave me the ultimate Austin tour through an insider’s perspective and it was the best “welcome to Austin” I could ask for.

Elizabeth St. Cafe

A food highlight of the trip - Elizabeth Street Cafe. Vietnamese food meets French bakery, it’s truly the best of two worlds. Sarah and I ordered the pork & shrimp crepe with Moroccan green mint tea and Kirsten (director of operations) ordered the chicken thigh & cilantro chicken meatballs Pho. Here is their menu to salivate over.

Sweet Ritual

Ideally if you want Austin ice cream, you go to either Amy’s Ice Creams or Lick Honest Ice Creams. And even though Lick’s offer vegan options, Sarah wanted to take me to a true GOAT of a gluten and dairy free ice cream spot - Sweet Ritual. So many fun flavor combos like fig olive oil, unicorn poop, and snakebite medicine (pralined pecans and bourbon whiskey).

Mueller lake Park

Take your ice cream with you to Mueller Lake Park where you can take a stroll around the rim of the lake or find a shaded area underneath the gazebo if it’s not packed.

Fun fact - Sundays 10AM-2PM, you’ll find a farmer’s market onsite.

Hotel San José

Right on South Congress Avenue is the queen of Texas boutique hotels - Hotel San José. The perfect afternoon delight as we sipped on overpriced cocktails and dipped our toes in the pool.

Jo’s Coffee

Just down the street from Hotel San José is the famous, Jo’s Coffee. Word has it that the local musician, Amy Cook, took a can of red spray paint to write a beautiful and simply scripted love letter to her partner Liz Lambert, majority owner at Jo’s. If that doesn’t get you in your feels, Sarah got proposed to, at this spot to her now husband! And I’m just over here wondering, “I love you TACOS so much”. haha!

SoCo (South Congress)

South Congress Ave, also known as SoCo, was one of my favorite neighborhoods in Austin. Sarah took off, as I stayed in this area walking up and down the streets, looking at shops, and having dinner / live music at Guero’s Taco Bar.

To be honest, if you had 24 hours in Austin, definitely hang out in SoCo. And if you do, just go straight to this blog post to find all the best restaurants, local shops, live music, murals, and hotels.

Day 2 |

RV life

Starting the next day slow and lazy as I enjoy a cup of freshly pressed “dogspeed” coffee from Austin’s local coffee roaster - Flat Track Coffee Co. and preparing a Texas inspired breakfast using local ingredients from Austin’s supermarket, H.E.B in my super cute RV Airbnb. Haha, I sound so millennial.

Solo Travel Budget Tip:

• Get a place with a kitchen so that you can cook some meals vs eating out for every meal.

• In Austin - You will find either a Whole Foods, Trader Joe’s, H.E.B. or a farmer’s market within walking distance - I promise!

Hike Barton Creek Greenbelt

Just before heading out for the day, I packed hiking/outdoor essentials (i.e. lunch meal prep, water / electrolytes, snacks, sunscreen, hat) since I wouldn’t be back until later on that night. With that said, if you plan on traveling to Austin in August (the hottest part of the year!) then please pack smart!

The Barton Creek Greenbelt trail follows along Barton Creek for about 7.9 miles and encompasses an area of 809 acres. There are six entrances to the Greenbelt - Starting at Zilker Park, Spyglass, Gus Fruh, Loop 360, Twin Falls and Scottish Woods. I ended up hiking the entire green belt - hiking a total of 4 hours.

I highly recommend exiting out of Zilker Park if you are hiking during the hottest months of the year. Why? Because Barton Springs Pool is just within walking distance. This is where I enjoyed my lunch, took a dip in the natural springs pool, and hydrated before heading to Lady Bird Lake.

SUP on Lady Bird Lake

Giving the hiking legs a break as we transition over to SUP (stand up paddle boarding) out on Lady Bird Lake. This is the best way to beat the heat, take in some beautiful downtown views and meet new people. Also, you just might paddle into a live concert while you are out on the lake!

*hiking on dry dirt trails + 95F weather = free self tanner!

I highly recommend renting SUPs at Rowing Dock.

Bats Fly out from the Congress Bridge

Just as you come out of Rowing Dock, you will be on Ann and Roy Butler Hike-And-Bike Trail, the path Lady Bird Boardwalk extends. Hike about 30 minutes south towards the Congress Bridge so that you can grab tacos, cashew queso, and fresh watermelon aqua Frescas at Veracruz All Natural just before sunset. Why? Because you want to get a good spot just before 1.5 million Mexican free-tailed bats fly out from the Congress Avenue Bridge! It’s a pretty incredible sight to watch!

DAY 3 |

Farmers’ Market

Saturday mornings in the summer = farmers’ market! SFC has two market locations: Sunset Valley & Downtown. I went to the Downtown location since it was central to most of the things I wanted to do on my list without having to Uber around. With that said, I highly recommend this location! Not only was it a central location to everything but they have more vendors and activities. I was able to get sprouted and fermented bagels from Casper Fermentables , ginger beer from SoCo Ginger Beer and produce from Billie and Jeans Farm.

Flower Child

For lunch, I wanted something refreshing and healthy so a few minutes away from the Farmer’s market on W 2nd St. is Flower Child. highly recommend the watermelon & heirloom tomato salad with salmon and draft kombucha.

Explore Downtown

In this area, I just walked around and chatted with locals for things to do, eat, see, and explore - so here is the midday recap:

• Get artsy fartsy at Blanton Museum of Art

• Tour the Texas State Capitol

• Take shortcuts through secret trails in the downtown area.

• Cool down with an ice cream sandwich at The Baked Bear

  • vegan, gluten free, dairy free friendly!

BBQ

You are probably wondering, FINALLY! This girl keeps talking about tacos, but what about the BBQ!? I know, and I am sorry! This was hard because most of the barbecue spots like Franklin Barbecue, had either long wait lines or you had to order at least four weeks in advance online and needed to be at least 3 lbs or more of meat. As a solo traveler, this was a no bueno. But luckily, Terry Black’s Barbecue made the cut and it did not disappoint!

If you would like a list of the best BBQ spots in Austin, check out this post I found helpful!

Post BBQ walk

After I ate my weight in barbecue, I walked around to explore the surrounding area. Some of the cool spots I found was Pavement - a vintage clothing store, a man on a horse, inspirational murals, and a newfound obsession, ranch water!

Day 4 |

Cosmic Coffee + Beer Garden

Last day! :( Since I needed to checkout at 11AM, but didn’t need to be at the airport until 4:30PM, the best spot to hang out with carry-on and all was Cosmic Coffee + Beer Garden. From coffee to food trucks, this area is well recognized in their sustainability efforts and giving back to the environment. Definitely a unique place to check out while you are in Austin!

Food trucks lineup when I was there: LeRoy and Lewis, Tommy Want Wingy, and Pueblo Viejo Traila* tacos are to die for!

Solo traveling FAQ

1 | Did you feel safe traveling by yourself?

• 100%! Even with hiking on the trails alone for 4+ hours or walking the streets in the evening time, there wasn’t a time where I felt unsafe or in a dodgy situation. Even though the homeless population has increased, a lot of people have told me that Austin is one of the most safest cities out there so perfect for your first solo adventure!

2 | Do you have any travel budget advice?

• If you are traveling for more than two days, I highly recommend getting a place with a kitchen so that you can make some of your meals to save on cost. (i.e. Airbnb, hostels, RVs)

• Most of the food trucks will be cheaper vs dining at a restaurant so look for those $2 tacos! Also, I found that the farmers market produce was very reasonable.

• I chose Lyft/Uber vs rental car and saved $200! *find promos when using these apps. For ex: I fly Delta so they had a promo where I get a $20 credit using Lyft while receiving Delta flyer miles.

• Get outside! There were days when I spent 0$ just because I didn’t have to. Go for a hike, walk around the city, stumble upon a free concert, check out do512 and find free things to do when you get there.

• Plan ahead! If you decide to not opt for a rental vehicle then make sure you plan at least four hours worth (half day) in a central area. That way, you are not getting a 20 min Uber here and 30 minutes later, a 10 min Uber there. Rates were very reasonable and everything is typically 10-20 minutes within each other but those rides add up so plan responsibly! This travel guide is perfect for getting a better view of the different neighborhoods to plan 2-4 hours worth and just amazing resource to have in your back pocket.

Travel essentials to save green $$

Buy on Amazon

Buy on Amazon

Buy on Amazon

Buy on Amazon

3| Where did you start when planning your trip?

• Pinterest, baby - that is your friend! I searched for certain keywords to hone in on what I wanted to do: i.e. best food spots, outdoor activities, hiking, etc. and then saved those pins to refer back to. One that I found was super helpful was from, A Taste of Koko. This girl has posts on everything you could ever ask for, Austin related!

• Also, the locals! This was the first trip where I roughly mapped out what I wanted to do (my negotiables) so when I got there, I would ask Thunderbird and the locals what they thought were the best places to hit up before I left. I went this route more-so, because I was traveling during Covid so store hours/company policies/restrictions were inconsistent and ever changing.

• Put your “dad cap” on and check the weather before you leave! Planning your trip around the weather will just make the actual travel experience more comfortable and seamless. For example, Austin has a subtropical humid climate so summers are hot and temperatures frequently average 90°F. So if that is not your thing, then maybe plan for the fall instead!

This is just scratching the surface of things to do when traveling to Austin so if you have recommendations, let everyone know in the comments section below!

5 Ways To Use Chamoy Sauce

I had to make a separate blog post on this sauce because there are just too many ways to use this crack sauce “aka” chamoy sauce.

You can go straight to the mango melon sorbet with chamoy sauce post for the recipe, or you can grab it here:

CHAMOY SAUCE

• ½ cup fresh lime juice (5-7 limes)

• 1-3 dried ancho chilies 

• 1 - 10 oz jar organic apricot jam

• 1 tsp salt

• ¼ tsp cayenne pepper

To make the chamoy sauce

1. Tear the stem off and deseed the ancho chilies. Submerse dried chilies in boiling water for a few minutes until the chilies are soft. 

2. In a high speed blender, place the soft ancho chilies along with the entire jar of apricot jam, lime juice, salt, cayenne pepper, and a ladle or two of the water that the ancho chilies were in. 

3. Blend on high speed until extremely smooth. Taste sauce and adjust flavors if need to (i.e. I typically add an additional ½ tsp cayenne pepper because I like it super spicy!) as well as sauce consistency. This should make about 2 cups worth. If you are unsure about the sauce consistency, look at the pictures above for reference. 

4. Store in a sealed container in the refrigerator for up to 2 months. 

Now that you have the beloved sauce recipe, let’s get into 5 ways to use chamoy sauce!

To get a visual: check out IG reels below!

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A post shared by Candace Dorsey| From the Roots (@fromtherootsblog)

1| Mango Melon Sorbet

You can grab the recipe here

2| watermelon slices

3| Mangonada

• 1 cup mango chunks, fresh or frozen

• 1/2 cup coconut milk, coconut water, or water

• Juice of 1/2 lime

• Tajin or chili lime seasoning, for the rim

• chamoy sauce

• Tamarind stick, for serving (optional)

Directions

1. Rim a glass with a lime wedge and tajin seasoning. Squeeze chamoy sauce inside the glass using a swirling motion.

2. In a blender, add mango, liquid, lime juice, and a handful of ice and blend until smooth and creamy.

3. Pour the mango smoothie into the prepared glass about halfway, then layer the smoothie with chamoy sauce, repeat with more smoothie picture and top with chamoy sauce, tajin seasoning, fresh mango, and tamarind stick if desired. Enjoy!

You can also use this chili lime smoothie recipe as well!

4| Mango Slices

5| Fresh watermelon juice / Watermelon margaritas

Here are some quick recipes:

Spicy Watermelon Margaritas

Strawberry Watermelon Mint Agua Frescas

Watermelon Lime Refresher

Watermelon Ice Cubes

Mango Melon Sorbet with Chamoy Sauce

Mango melon sorbet with chamoy sauce - A popular Mexican condiment that is salty, sour, spicy, and sweet. Paired with the two most favorite summer fruits and sprinkled with chili lime seasoning - it’s the ultimate refreshing summer dessert! Naturally sweetened, dairy free, and bursting with flavor! 

It is sad to say that my taste buds have not been in contact with chamoy sauce until two weeks ago! It’s actually embarrassing, just writing it out. I thought, maybe because I just wasn’t exposed to it being that I have live in the South and Midwest my entire life but it’s not that because out of all the places in the world, I had my first chamoy experience in this small Mexican sorbet shop in Oklahoma! 

That day forever changed my taste buds for the good! Literally, if you had chamoy sauce, your mouth is probably drooling at this point - because that is what it does to you! 

Chamoy = Salt + Sour + Spicy + Sweet

Meaning, chamoy has a unique flavor profile that hits your tongue to where you instantly want more. Traditional ingredients include flor de jamaica (hibiscus flowers), lime juice, dried apricots, sugar, prunes, ancho chilies, and cayenne powder. 

To make this super easy, while deriving sugar from fruit only, and using ingredients that most consumers can find at a grocery store, we are using just 5 ingredients: organic apricot jam, dried ancho chilies, lime juice, cayenne pepper, and salt. 

So what do you put chamoy sauce on? Personally, I just add the chamoy sauce into a squeeze bottle and squeeze it straight into my mouth but that might be a little TMI…

You could put chamoy sauce on fresh mangos as a refreshing healthy snack, make mango chamoy fruit roll ups, or  use it as a swirl to mango or fruit paletas, mangonadas, chili lime mango smoothies, or agua frescas. 

But my new favorite way of using this drool worthy sauce is pouring it over sorbet. For this recipe, I used my two favorite summer flavors: mango and watermelon to create a sorbet swirl. Layering chamoy and tajin or TJ’s chili lime seasoning in between sorbet is the ultimate refreshing summer treat! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Mango melon sorbet with chamoy sauce - A popular Mexican condiment that is salty, sour, spicy, and sweet. Paired with the two most favorite summer fruits and sprinkled with chili lime seasoning - it’s the ultimate refreshing summer dessert! Naturally sweetened, dairy free, and bursting with flavor! 

Ingredients

Watermelon sorbet 

• 2 cups seedless watermelon cubes

• Juice and zest of one lime

• 1 Tbsp honey (optional)

Mango sorbet

• 2 cups mango chunks (fresh or frozen)

• Juice and zest of one lime

• 1 Tbsp honey (optional)

Chamoy Sauce

• ½ cup fresh lime juice (5-7 limes)

• 1-3 dried ancho chilies 

• 1 - 10 oz jar organic apricot jam

• 1 tsp salt

• ¼ tsp cayenne pepper

Directions

1. To make the sorbet 

   1. cut up fresh watermelon until you have about 2 cups worth. Place watermelon chunks on a sheet tray lined with parchment paper and place in the freezer to freeze. (up to 4 hours or overnight)

   2. If you are using fresh mangos, follow the same procedure (a) 

   3. Place frozen watermelon chunks into a blender or processor with juice and zest of lime and sweetener. You may need to add Tbsp increments of water to help the blending process. Once smooth in texture, transfer to a freezer safe pan like a bread pan and place in the freezer until firm, about 4 hours. 

   4. Follow the same procedure with mangos. You can either mix the frozen fruit chunks together or make them separate. 

   5. To serve, let the sorbets rest on the counter a few minutes before scooping. 

2. To make the chamoy sauce

   1. While the sorbets are freezing, prepare the chamoy sauce by preparing the ancho chilies. 

   2. Tear the stem off and deseed the ancho chilies. Submerse dried chilies in boiling water for a few minutes until the chilies are soft. 

   3. In a high speed blender, place the soft ancho chilies along with the entire jar of apricot jam, lime juice, salt, cayenne pepper, and a ladle or two of the water that the ancho chilies were in. 

   4. Blend on high speed until extremely smooth. Taste sauce and adjust flavors if need to (i.e. I typically add an additional ½ tsp cayenne pepper because I like it super spicy!) as well as sauce consistency. This should make about 2 cups worth. If you are unsure about the sauce consistency, look at the pictures above for reference. 

   5. Store in a sealed container in the refrigerator for up to 2 months.  

3. To assemble! 

   1. Swirl chamoy sauce in a clear glass to coat the bottom and sides of the glass. One scoop each of mango and watermelon sorbet and layer with more chamoy sauce and tajin or TJ’s chili lime seasoning. Continue with another layer of one scoop each mango and watermelon sorbet and top with more chamoy sauce and seasoning. Enjoy!

Grilled Peach and Steak Salad

Grilled Peach and Steak Salad - A fresh and flavorful salad using less than 10 ingredients and that includes a peach vinaigrette that can’t be beat! (gluten-free, dairy-free, paleo friendly)

Yes, I did in fact, get my peaches from Georgia. Tifton, GA to be exact! As I was driving home from Florida last week, I stopped by the cutest store: The Market at Rutland Farms and picked up a bag of fresh peaches along with assorted fruit preserves to bring back to family. So if you are around the area, you should most definitely stop by! 

Peaches are the perfect sweet addition to any summer salad. But let’s not stop there. Let’s crank up the grill and put some nice grill marks on those bad boys. 

Did you say steak? Yeah, let’s throw some steaks on the grill as well! 

With grilled peaches and steak in hand, the possibilities are endless now! Having steak as your main protein source, you could make a peach chutney to go over the steak and have a side of seasonal veggies and a starchy carb like potatoes or rice. 

Or....

You could make this super easy and just toss a salad together! 

Using less than 10 ingredients and made in under 20 minutes, you have a light but substantial fresh grilled salad with a dressing that can’t be beat! 

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A post shared by Candace Dorsey| From the Roots (@fromtherootsblog)

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with.

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Grilled Peach and Steak Salad - A fresh and flavorful salad using less than 10 ingredients and that includes a peach vinaigrette that can’t be beat! (gluten-free, dairy-free, paleo friendly)

Ingredients

• 1 lb grass-fed flank steak

• 1-3 fresh peaches

• 2 handfuls fresh arugula

• 2 handfuls fresh spinach

• 1/2 cup fresh strawberries (sliced)

• ½ avocado (sliced)

• ½ red onion (thinly sliced)

• ¼ cup crumbled feta, goat, dairy-free feta, or blue cheese

• ¼ cup chopped raw almonds

• Steak seasoning of choice (I prefer the classic salt & pepper)

Peach vinaigrette 

• 1 grilled peach halve 

• ¼ cup avocado oil

• 1 Tbsp coconut aminos or balsamic vinaigrette 

• 1 Tbsp apple cider vinegar

• Salt and pepper 

Directions

1. Prepare the flank steaks by seasoning of choice. I prefer a generous seasoning of salt and pepper! 

2. Get the grill ready by setting temperature to medium-high and coating grates with a little bit of cooking spray. 

3. Remove the steaks from the fridge and let sit for 10 minutes. While you are waiting on your steaks, prepare the peaches by cutting them in half, removing the pits, and spraying both sides with nonstick spray. 

4. Cook the flank steaks for about 5-7 minutes on each side until you have reached the desired “pinkness.” Cook the peaches on the grill for about the same time or until the peaches have nice grill markings.

5. Transfer the flank steak to a cutting board and let rest for about 10 minutes covered using aluminum foil. While your steak is resting and peaches are cooling, prepare the dressing.

6. To a food processor, add in the grilled peach half, oil, aminos, vinegar, and salt and pepper. Blend until smooth and creamy. Taste test before removing dressing from processor (i.e. want more peach flavor? Add another peach half! Need more salt? Add in more coconut aminos or salt)

7. Now, it's time to build your salad! To a serving platter, layer with both greens, sliced grilled peaches, sliced grilled flank steak, avocado, red onion, almonds, cheese, strawberries and drizzle with peach vinaigrette. 

Notes

• Red onions are not pictured in the blog pictures or IG reels but it’s strongly recommended for this salad! 

• makes 4 servings

• If you cannot find flank steak - skirt or sirloin cuts are a great alternative as these cuts are not as fatty and will pair nicely with this fresh and summery salad.