Fig, Vanilla & Orange Energy Balls

This fall inspired fig, vanilla and orange energy balls are a fresh flavor twist on the classic fig newton bar! 

Classic fig newton inspired energy balls were developed for some friends that are hiking the Grand Canyon rim to rim. 

Key points that had to be achieved for this recipe: 

1| to provide energy

2| clean carbohydrate source

3| fig newton-like flavor that tastes good! 

And that is how these fig, vanilla and orange energy balls came about! So if you are hiking the Grand Canyon rim to rim or just simply about to start a workout, need an afternoon snack pick me up or a healthy dessert alternative, then you are at the right place! 

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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This fall inspired fig, vanilla and orange energy balls are a fresh flavor twist on the classic fig newton bar! 

18-24 balls | Prep Time: 10 Min | Cook time: N/A

Ingredients

• 1 cup dried figs

• ½ cup medjool dates

• ½ cup pecans

• ½ cup almonds

• ½ cup walnuts

• 1 tsp vanilla extract

• ¼ cup ground cinnamon

• Zest of orange

• Splash or two of orange juice

Directions

1. Place all ingredients in a food processor and pulse on high to combine. You may need to stop in between to scrape down the sides of the processor with a rubber spatula. 

2. Blend and pulse for about 2-3 minutes, until the mixture starts to clump. Depending on how fresh your dates or figs are, you may need to add 1 Tbsp increments of water to help break down the mixture. 

3. Using a cookie scooper or 1 Tbsp measuring spoon, scoop mixture out and roll into balls. Store in an airtight container in the fridge for up to two weeks. Can store in the freezer for up to 3 months.

Apple Pie Protein Yogurt Bowl

Apple pie protein yogurt bowls are such an easy and nutritious start to your day, afternoon snack, post workout snack/meal and even as a dessert! 

Apples are my favorite fall produce and pairs well with most anything, really! So far, I have apple pie granola, cinnamon apple streusel muffins, adrenal cream cider, apple butter, apple cider churro donuts and gut nourishing stewed apples on the site. Needless to say, I’m mildly obsessed with all things apples! 

You can enjoy this apple pie protein yogurt bowl for breakfast, an afternoon snack, post workout snack/meal and even for dessert! The beauty about this recipe is that it’s macro balanced which means it will not spike your blood sugar. 

Lately, I have been enjoying these apple pie protein yogurt bowls post workout. Mainly, because it is so important to have a macronutrient balanced post snack or meal to replenish glycogen stores, support muscle recovery, support muscle growth and optimize performance for the next gym session! 

After a workout, it is best to consume carbohydrates, protein and fluids! 

Carbohydrates - Are able to replenish stored glycogen and initiate the recovery process. 

• Apples, oats, and granola 

Protein - Vital component in recovery as it helps to repair and rebuild muscles.

• Plain greek yogurt (particularly the highest in protein) and protein powder

Fluids - Help to replenish the body with fluids lost through perspiration during exercise. 

• Water, electrolytes, and fresh fruits (apples!)

Apple pie protein yogurt bowls are a winning combo! 

Other great post-workout snacks include eggs and sourdough or ezekiel bread toast, yogurt and granola, cottage cheese and fruit, protein shake, hummus and veggie sticks, tuna and crackers, and a meat stick and fresh fruit. 

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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Apple pie protein yogurt bowls are such an easy and nutritious start to your day, afternoon snack, post workout snack/meal and even as a dessert! 

Servings: 1 | Prep Time: 5 MIN | Cook Time: 0

Ingredients 

• ¾ cup plain greek yogurt (lactose-free version)

• 1 scoop of vanilla protein powder

• ½ honeycrisp apple, diced

• 1 Apple Pie Stuffed Oat Bite Bobo’s, or ¼-½ cup apple pie granola

• Dashes of cinnamon

Optional add-ins

• 1 scoop creatine

• 1 scoop inositol 

Directions

1. Either in a single serving yogurt cup or small bowl, add protein powder and optional add-in powders to yogurt and mix well. 

2. Top yogurt bowls with a dash or 3 of ground cinnamon, crumble or slice up a Bobo’s (or granola) on yogurt along with diced apples and serve! 

Notes

• My favorite protein powder is Equip Foods! Use code ROOTS for 15% off your first order at this link. 

Creamy Tuscan Chicken

Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

If you are looking for a super simple weeknight recipe that is healthy, affordable, requires less than 10 ingredients to make, one skillet - all while appeasing every member in the household - then look no further! 

Creamy Tuscan Chicken recipe ticks all those boxes and so much more! 

Members from the Nourished Roots Meal Plan Membership could not believe how easy the recipe came together during our monthly meal prep virtual cooking class calls. 

Comments like: “should have doubled the recipe because my family is requesting leftovers” and “our family is not dairy free but we could have sworn there was dairy in this recipe - how is it so creamy!?”

If you would like more creamy non-dairy based recipes, check these out: creamy coconut lime chicken thighs, pesto chicken salad with pickled grapes and arugula, lamb stew squash bowl, cauliflower alfredo sauce, creamy tomato pesto soup, and spicy Thai tofu with crispy coconut spaghetti squash noodles.

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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Creamy Tuscan Chicken - An easy and healthy weeknight staple dinner, you can’t believe it’s not from Olive Garden. 

Servings: 6 | Prep Time: 15 MIN | Cook Time: 30 MIN

Ingredients

• 4 large chicken breasts

• 1 Tbsp avocado oil

• 1 Tbsp ghee (or butter, or avo oil)

• 1/2 medium onion

• 3 cloves garlic, minced

• 1 13.5 oz can coconut cream (or full-fat, unsweetened)

• 2 packed cups fresh spinach

• 1/2 cup sun-dried tomatoes

• 1 14 oz can quartered artichoke hearts

• fresh basil, garnish

Serve with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash

Directions

1. Liberally season both sides of each chicken breast with salt.

2. Heat avocado oil in a large skillet over medium-high heat. Once oil is hot and shimmering, place chicken breasts in a skillet. Cook 5 to 6 minutes per side, depending on thickness of chicken breast. Once chicken is browned and firm on both sides, transfer to a plate and set aside.

3. Clean any browned or burnt residue from the skillet, then return to heat. Lower heat to medium and add ghee (or butter or avocado oil). When the ghee is melted, add minced onion (the other half from the omelet recipe!) and garlic. Cook, stirring constantly, until fragrant – approximately 30 to 60 seconds.

4. Pour in coconut cream and stir well. Add spinach, sun-dried tomatoes, and artichoke hearts. Stir well, then allow sauce to simmer until well combined and slightly thickened, approximately 5 minutes.

5. Return chicken to skillet and turn 2 to 3 times, to coat in sauce. Serve warm with roasted potatoes, cauliflower rice, zucchini noodles, or spaghetti squash.

Cherry Almond Protein Yogurt Cup

Yogurt and cottage cheese cups have become a popular high protein snack trend, and with good reason!

You can:  

1. Mix in new ingredients without having to dirty another bowl. 

2. Increase the amount of protein by adding a scoop of collagen or favorite protein powder. 

3. Crack into a hardened dark chocolate shell with a spoon. Who doesn’t love that!? 

Yogurt and cottage cheese is often marketed as a healthy food; however, added sugar and flavorings can alter their health-promoting properties so choosing the best yogurt or cottage cheese cup is very important. 

A great first step in choosing the best yogurt or cottage cheese is simply reading the label. You want to look for a plain style that has few ingredients. They should include milk, the bacterial cultures used to turn milk into yogurt or cottage cheese, and not much else. If you consume plant-based yogurt, the same holds true.

Protein amount is also very important as it relates to this post. Greek yogurt has more protein and fewer carbs, while plant based yogurt tends to have less fat and no lactose. Organic may be richer in certain nutrients, but it’s lower in others. 

Cherry almond protein yogurt cup video will show you how you can make your own protein packed yogurt cup using a plant based yogurt but will show protein amounts for both greek style and cottage cheese cups for reference.

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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Ingredients

• 1 plain flavored yogurt cup (non-dairy, greek, or cottage cheese)

• 1 scoop vanilla protein powder*

• 1 tsp almond extract

• 1-2 Tbsp dark chocolate chips, melted

• 1 Tbsp cherry preserve or fresh cherries, mashed

• 7 raw almonds, chopped

• Pinch of sea salt flakes

Directions

1. Mix protein powder, almond extract and cherries into your preferred yogurt cup. 

2. Top with melted dark chocolate, almonds and a pinch or two of sea salt flakes. 

3. Freeze for 10 minutes to harden the chocolate, crack into it with a spoon and enjoy!

Notes: *Equip Foods is my go-to for protein powder! Use code: ROOTS for 15% off your first order today!

Hormone Balancing Raw Carrot Salad

Raw carrot salad is one TikTok phenomenon that I can get behind! But it didn’t start there. The original raw carrot salad was developed by Dr. Ray Peat to help support hormonal balance. According to Dr. Peats research, raw carrots contain a unique fiber that binds to endotoxins and excess estrogen to safely eliminate them from the body. 

He found that when his female patients consumed a raw carrot salad once or twice per day, they experienced: less painful menstrual symptoms (heavy periods, cramping, acne, headaches, diarrhea, etc)

Estrogen dominance is a common hormonal imbalance in women that experience menstrual symptoms above so by effectively binding to excess estrogen in our intestines, our body can safely eliminate via our bowels which helps to reduce uncomfortable menstrual cycle symptoms. 

• Digestive symptoms improved Just like estrogen, the fiber in raw carrots is also highly effective at binding and safely eliminating lipopolysaccharides (LPS) which is an inflammatory bacterial toxin that most often is accompanied by an infection or intestinal permeability (leaky gut). Raw carrots, being fibrous, naturally promotes bowel regularity which positively affects digestion and elimination as well! 

• Optimal liver and thyroid function Since the raw carrot salad assists in eliminating excess estrogens and endotoxins, this also reduces the heavy load the liver carries. About 70% of hormonal conversion takes place in the liver so detoxification is imperative. This means that when you are supporting the liver, you are also supporting the thyroid!

Raw Carrot Salad component breakdown: 

Raw carrot - As we noted above, this fibrous vegetable helps to bind to endotoxins and excess estrogen and safely eliminates them from the body. 

• Sources: 1-2 large raw carrots, shredded lengthwise

Acetic acid - helps to increase the germicidal effect of carrot fibers. 

• Sources: Raw apple cider vinegar, lemon juice, white or red vinegar 

Oil - rich in saturated fat helps to further reduce bacterial overgrowth in the digestive tract. 

• Sources: coconut, olive or avocado oil

Salt - contains trace minerals that are important for thyroid function. Also, it flavors the dish!

• Sources: sea salt

The best way to consume this salad is consistently and ideally on its own as it works best on an empty stomach to help with gastrointestinal absorption. Great as a snack option or to turn into a bigger salad with hormone-health promoting ingredients such as high quality protein, fats and fiber. 

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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Raw Carrot Salad - To support hormone and gut health.

Ingredients 

• 1-2 medium organic raw carrots, outer layer peeled

• Splash of apple cider vinegar

• 1 Tbsp oil source (MCT, avocado, coconut, EVOO)

• Generous pinch of sea salt

Directions 

1. Use a peeler to shred the carrot lengthwise into long ribbons or strips. 

2. Add carrot ribbons into a bowl and toss in all remaining ingredients

3. Feel free to add in your favorite hormone-health promoting ingredients if you would want to elevate the salad! 

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