NOURISH … busy mornings with protein waffles packed with eggs and nut flours

These waffles have been a lifesaver on rushed school mornings and are packed with protein. One (or even 1/2) of a waffle each, topped with fruit, is usually enough for the hungry crew.  This is one of those recipes (loaded with eggs) when I wish we raised chickens. Recently I joyfully accepted an overabundance of fresh eggs from my sister so I used them to make and freeze batches of these waffles. It’s so worth it to have these in the freezer ready to take out and pop in the toaster. I’ve tried several different flour combos testing the recipe and this one’s a favorite! The original recipe, including eggs, yogurt and flour, came from my mother- in-law and is also delicious, but since we’re limiting grains and dairy I adapted it to include nut flours and coconut milk. ENJOY!



  1. 6 eggs
  2. 1 c. canned coconut milk
  3. 1/2 c. coconut oil (warmed to liquid)
  4. 1 t. extract (lemon, orange, or vanilla)
  5. 1 banana mashed
  6. 3/4 c. almond meal
  7. 1/2 c. coconut flour
  8. 1/2 t. cinnamon or chinese five spice blend
  9. dash of salt
  1. Whisk together wet ingredients and the mashed banana. In a separate bowl, mix dry ingredients - almond and coconut flours, spice, and salt.
  2. Heat waffle iron and wipe with coconut oil to prevent sticking. Nut flours tend to cook up quick so watch the waffles and take them out early if they are browned and ready.
  3. Makes approx. 5, 7" round belgium waffles. Usually on school mornings one or 1/2 of these waffles is enough for the kids.
  4. I normally double or triple the recipe to have extra to freeze.
Five and One

NOURISH … with a winter citrus salad topped with orange vinaigrette and sweet + spicy pecans


After many requests for this yummy salad, here it is. The combination of sweet citrus, crunchy fennel, sweet/tangy dressing, and the sweet/spicy pecans makes it a very refreshing wintertime salad. I’ve made this one for quite a few holiday parties and it’s great to have a dish that can be made ahead of time and assembled just before eating.  I do like to make this when I can find blood orange juice, but orange juice works well too. Adding sliced blood oranges would also be amazing.  You will notice on the recipe below that you can now print out recipes easier. I’m experimenting with this format and hope to modify more of my recipes for easy printing as time allows. 




Winter Citrus Salad
  2. Your choice of salad greens ( spinach, lettuce mix, arugula)
  3. 1/2 fennel bulb thinly sliced
  4. 2 oranges, sliced and peeled
  5. 1 pear, sliced
  6. seeds of one pomegranate
  8. 1/4 c. orange juice ( or blood orange juice if you're able to find it)
  9. 1/2 t. dijon mustard
  10. 1 T. honey
  11. 1/2 t. apple cider vinegar
  12. 1 t. minced garlic
  13. 1/4 c. olive oil
  14. dash of sea salt
  15. dash of pepper
  17. 2 T. butter
  18. 2 T. maple syrup
  19. 1/4 t. salt
  20. 1 t. cinnamon or chinese five spice blend
  21. 1/8 t. (or less) of cayenne or aleppo pepper
  22. 3 c. pecans
  1. I usually prepare the vinaigrette first to let it marinate and also make the spiced nuts ahead so they are cool enough to add to the salad. Whisk all vinaigrette ingredients together except for olive oil. Slowly drizzle the olive oil into the mixture. Set aside. Slice the oranges with peel on and then lay slices flat and cut off the peel.
  2. Arrange greens, sliced fennel, sliced oranges, pomegranate seeds and the sliced pear (slice and add pear to the salad right before serving). Serve with vinaigrette and sweet and spicy pecans.
  3. DIRECTIONS FOR SWEET/SPICY PECANS (make these ahead of time to allow them to cool)
  4. Preheat oven to 350 degrees
  5. Heat the butter and maple syrup in a saucepan. When butter is melted take the mixture off the heat and stir in the salt and spices. Roast the pecans in the oven for 10 min, stir, and roast for another 5. Let the pecans cool before serving.
Five and One

CREATE … recycled paper towel roll hearts w/ pencils for valentine’s day

If you’re looking for a simple last minute valentine (and you collect paper towel rolls), this is it! Made with recycled paper rolls, paint, a hole punch, and a pencil. We used the Treesmart recycled newspaper pencils that I added to the Garden Seed Kit, but any pencil will be fine.

IMG_9327 IMG_9329 IMG_9330



Gather some saved paper rolls.

Have your kids add paint. We used tempura paint and then after they dried they added some designs with Craypas oil pastel.

Cut tubes into 1″ widths (we used a decorative scissors, but any scissors will work).

Punch a 1/4″ hole on each side of the cut circles and add your pencil. You will have to push a little to work the pencil in, but it should fit snugly and not fall out.

Form the circle into a heart and add a tag. The boys wrote “you’re sharp” on the front and signed the back.

Simple, Simple!

Enjoy the weekend!