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Notes From the Anxiety Summit: 3 tips to save yourself from stress related adrenal fatigue

June 9-22nd I took advantage of an incredible opportunity to listen to many nutritionists, doctors, holistic health practitioners and more on a wide variety of topics that focussed on how food effects our mood.

Trudy Scott, Food Mood expert and certified Nutritionist was the host of this “Anxiety Summit”. Over the course of the two weeks, she interviewed two people a day and posted the live interview online to be available to listen to for a window of 24 hours for all those who signed up.  The most incredible part about “The Anxiety Summit” was it was completely FREE! I never pass up an opportunity to continue my education especially when it is free. I was fascinated with all the wonderful information I learned.

Naturally, when you hear great information, you want to share it with everyone. So, that’s exactly what I am going to do with you all. I took notes over the course of the two weeks to make sure I had this information in my educational library for keeps. This information was given to me free, so I want to pass it along to you as well. If you continue to follow me, I will be posting in random order my favorite take aways from the lectures.  Today I will be discussing adrenal health.

This interview was with Dr. Amy Day, a naturaopathic doctor who seeks to empower women to rediscover vitality. Here are my notes and take aways from this very informative interview.

Do you have trouble sleeping at night, mood disturbances, stubborn weight that won’t come off, feel fatigued all day long, or have a hard time waking up in the mornings? You are not alone. These are all far too common symptoms of the busy, stressed out, “go-go-go” person.  If this is you, you may very likely have adrenal fatigue.

Ok…so what exactly does that even mean? I don’t even know what my adrenals are or that I had any you might be saying to yourself.

Let me explain.

You have two adrenal glands that sit on top of your kidneys. If you want to know exactly where they are in your body: Place your hands on your hips then wrap your fingers around your back towards your spine. Your palm should now be right on top of your kidneys. There is your fun little anatomy lesson for the day.

Your adrenals produce a variety of hormones in the body that help regulate the stress response. The main stress hormone it produces is cortisol. When cortisol is released from the adrenals it raises blood sugar levels to provide the body with energy to fight the stress. When we are initially stressed, our body goes into what’s called “fight or flight” mode. In other words, our body begins preparing for whatever stressor we are up against: running from a bear, putting out a fire, slamming on our breaks in traffic, public speaking etc..Once the stress has resided, our body enters back into what’s called “Rest and Digest” mode.  In more “sciency” terms, we enter into the parasympathetic mode. Our body is once again relaxed and rebalanced. The problem today is we are in a constant state of “fight or flight”. We have so many things on our plates, so many places to be, people to see, people to take care of, bills to pay, and not enough finances to pay them. In the fast paced world we live in today, it’s no wonder we have so many people “burnt out” and exhausted. This fast pace of life and constant stimulation and stress is putting our adrenal health at stake.

When we stay in this “fight or flight” mode all day long for multiple days and sometimes weeks, our adrenals eventually begin to wear out. They cannot keep up with all the stress.

When our adrenals eventually begin to throw in the towel because we don’t ever slow down to give them a break, we begin to see all the symptoms of adrenal fatigue that I mentioned earlier including anxiety, insomnia, feeling jittery, and feeling like you are always on the go (you can never calm down).  These symptoms happen when you are running high on cortisol which will be the case if you are constantly stressed.

So what now??

If you think you might have adrenal fatigue it is always beneficial to make an appointment with your health practitioner who can test specifically for this. If you test positive for adrenal fatigue I would love to help you and provide more directed guidance on how to heal through whole foods nutrition, supplements, and supportive lifestyle habits. If you are serious about taking control of your health, contact me here, or you can also call me on the number on my website to set up your first session with me. In the meantime, here are three rhythms that Dr. Amy suggests anyone find and stick to (especially if you know you have adrenal fatigue) to save yourself from stress.

1. Sleep / Wake Rhythm

On top of stress management, our adrenals are responsible for our circadian rhythm. The adrenals should naturally produce cortisol in the morning to help get us going and should produce less in the evening to help calm us down and prepare us for sleep.

Dr. Amy explained that our adrenals are very boring. They like to do the same thing, at the same time, everyday. In other words, they like routine, much like myself.  To help train your adrenals to produce cortisol at the right time each day it is important to find a consistent wake and sleep schedule. This will prevent any confusion for your adrenals.  If you have extreme adrenal fatigue you may need up to 10 hours of sleep to give your adrenals the rest they need to restore balance. There is nothing wrong with this. In order to be successful with this you may need to bump your bed time back.

2. Exercise / Rest Rhythm

If you exercise, try to exercise first thing in the morning. This is when your cortisol should be at its highest. If you have adrenal fatigue this may not be the case. Your cortisol might be really low in the mornings. When your body learns that it needs to get up and get going in the morning this helps to create the morning routine that you want! To start off, you may need to just get up and walk around the block to just get moving until your cortisol levels balance and you have more energy to do more than that in the am.

It is also extremely important to ask yourself if your exercise is leaving your feeling exhausted, or energized. If it is exhausting you more than giving you energy, that is a good sign that you are doing too much for where you are at right now. Over exercising is a great way to burn your adrenals out. Listen to your body.

If you find that you hit a second wind in the evenings, try to catch it before you even get there. In other words, if you know you hit a second wind at 10 pm, go to bed before then. It will also be helpful to create an evening routine that is relaxing for you to help calm you down before bed: read a book, take a hot bath, do yoga, stretch..find your thing and stick with whatever works for you!

3. Eating / Fasting Rhythm

Once again, as Dr. Amy said, our adrenals are boring. They like to do the same thing, at the same time, everyday, that includes when we eat. This will be especially important for creating balanced blood sugar levels throughout the day. This is vital to keeping your adrenals healthy. When our blood sugar is out of whack, cortisol is released to help rebalance it. Obviously we are all very busy and sometimes this rhythm is hard to keep, but do the best that you can. In addition to eating at the same times everyday it will be important to eat well balanced meals with a good balance of protein, fat and carbohydrates.

If you struggle more with blood sugar levels make sure to have healthy snacks on hand. Good examples include: apples and almond butter, hard boiled egg with a handful of vegetables, beef jerky and a piece of fruit, plain greek yogurt with nuts/seeds/dried fruit.

I hope you find this information informative and as helpful as I did. This information is free to pass along. Please share and help me in continuing to educate others on how to naturally take control their health through whole foods nutrition and supportive lifestyle habits.

Deviled Eggs with Homemade Paleo Mayo

One of my favorite party/holiday appetizers is deviled eggs. Not only are they delicious, but they are packed with protein as well as nutrients (especially when made with organic cage free eggs). The only downfall to these little devils are the poor quality mayo they are typically made with.

Now I am really not a big mayo fan, except for in a few specific recipes, this being one of them. By itself it probably would make me gag. In fact my roomates and I in college created a chore board to help keep our house nice and tidy and if we failed to follow through with our duties we each had consequences. Mine was to eat a large spoon of mayo by itself. That’s how gross it sounds to me alone.

Anyways, on to more important things like why store bought mayo, that is usually used in deviled eggs, is so bad for you. Take a look in your fridge at your Hellman’s Mayo ingredients list. If you don’t have any mayo in your fridge, just google nutrition info for Hellman’s mayo and you will see.

I don’t even need to go past the first ingredient. Soybean oil is a highly processed and poor quality oil. The majority of soy grown in the US is genetically modified. The logic behind Genetically Modified seeds was to reduce the need for farmer’s to use so many pesticides on their crops.  Monsanto created the first ever genetically modified seed (soy) to survive being doused by their popular herbicide product Round Up.  They made this possible by altering the DNA of the seed. They literally injected pesticides into the seed as well as other foreign genes that were originally not a part of the seed. This has led to a number of health issues in people who eat foods that contain these genetically modified organisms (GMO’s) including thousands of toxic and allergenic reactions.

It does not make logical sense to me that pesticides that are designed to explode the stomach’s of insects that consume them would be safe for human’s to eat. Correct me if I am wrong here.

Even if it is organic, soybean oil is high in omega 6 fatty acids which are necessary in our bodies, but in excess, cause inflammation which is at the root of almost every disease. The Standard American Diet has a ratio of about 10:1 of omega 6 fatty acids to omega 3 fatty acids (the anti-inflammatory fatty acid in our bodies). It should be closer to 3:1.

So, all that to say I will stick to making my own mayo, and I hope you will too after I share this recipe with you.



Homemade Mayo will have a bright yellow color like this especially if you use organic cage free eggs that have a nice nutrient rich yolk.

It is super simple, but requires lots of patience. AND I MEAN LOTS! It also requires that you follow the instructions exactly. By that I mean don’t disregard the part that says all ingredients must be at room temperature. This is highly important for all of the ingredients to come together well. Do not rush this process or your mayo will not thicken.  It will instead turn out to look more like a liquid salad dressing. That is not what you want. If you happen to end up with a failed attempt NO NEED TO WORRY, there is a way to fix it.  I actually failed my first try and had to use this method so don’t feel like a total loser if this happens to you as well.  Here is the recipe for Homemade Mayo modified from

Homemade Paleo Mayo
Serves: ½ to ¾ cup mayo
  • 1 large egg yolk
  • ¼ tsp. salt
  • ¼ tsp Dijon mustard
  • 1 ½ tsp. fresh squeezed lemon juice
  • 1 tsp white vinegar (not distilled)
  • ¾ cup olive oil (not extra virgin or light,
  • flavor will be too strong)
  1. Let egg, mustard and lemon sit out on your counter for a couple of hours to reach room temperature
  2. Once they have reached room temperature, place all the ingredients in a mixing bowl except for the olive oil and whisk together until the yolk thickens (about 30 seconds)
  3. Very slowly (EMPHASIZE VERY SLOWLY), begin pouring ¼ cup of the olive oil into your bowl while continuing to whisk at the same time (should take at least 30 seconds to pour). It will help if you have a device such as a Kitchen Aid that will whisk while you pour so you don't have to worry about the bowl moving around. Otherwise, it would help to recruit someone to hold the bowl while you whisk and pour. If neither of these is an option for you, you can also place your bowl on a rubber mat that won't move around and then place a towel around your bowl to help hold it in place.
  4. Slowly add another ¼ cup of oil to the bowl the exact same way. Finally add the last ¼ cup of oil the same way to emulsify the mayo completely. At this point your mayo should be the thickness of store bought mayo. If not, read the instructions I have left at the bottom of this blog post.
  5. Store the mayo in the fridge in an airtight container. Look at the expiration date of the eggs you used. A week out from that date is when you should throw your mayo out. Save it to use on burgers, lettuce wraps, chicken wraps, homemade tuna or chicken salad, or my all time favorite deviled eggs!


 Here is what you do if you have a failed batch:

1. Crack two more eggs and place the yolks in a small glass container

2. In larger bowl big enough to set your egg yolk container in, pour hot water in just enough to let your egg yolk container sit in it to warm the egg yolks up slightly (about 2-3 minutes)

3. Once the egg yolks are warm whisk them together with a tsp of fresh squeezed lemon juice.

4. In a new bowl that you will be making your new batch of mayo in, pour your egg yolk mixture into it. Now slowly, literally drip by drip if you can, begin pouring your failed batch of mayo into the new egg yolk mixture while stirring at the same time. You should start to see the mayo thicken. It it does not thicken then you should just start over completely. There really is no helping at this point I am sorry.

5. If it successfully thickened like it was supposed to then check the expiration date on the carton of eggs that you used and write the date about 1 week out from that on the container you store the mayo in. Make sure to use it by then and then throw it out.

Hopefully you will not fail twice. If so, it is ok. You are not a failure at life, just making mayo. There are worse things in life to be worried about. Practice makes perfect.

To make the deviled eggs pictured below, follow any other deviled egg recipe and substitute your new homemade mayo in. They are an excellent snack to have on hand throughout the week or to take to any party or holiday gathering. I topped mine with dash of paprika. Your guests will never even notice the difference, plus they will be eating something good for them!


Until next time Eat well, Sweat often and Love Always!

4 Naturally Flavored Beverages to Refresh You This Hot Summer

With all the heat during the hot summer months, it is extremely important that you stay well hydrated this time of year.  One of the questions I get asked a lot is what kinds of beverages can I drink that are good for me other than water? I have put together a list of 4 great refreshing options for you to try this summer.

If you are used to artificially sweetened beverages or sodas, tea, lemonades etc. with high sugar content you may not immediately like these at first. It takes time for your taste buds to appreciate the simplicity of naturally flavored beverages, but your body will thank you later for making the change.

4 Naturally Flavored Beverages I Recommend

1. Fruit And Herb Infused Water

These are not sweet waters so, again, you will be disappointed if that is what you are expecting. This is water with subtle flavors infused into it.  It simply spices up your dull and boring water into a refreshing and cleansing treat.These could not be easier to make and the options are endless.

All you need:

  • plain glass or mason jar
  • ice cubes
  • filtered water
  • muddler or wooden spoon for mashing fruit
  • your choice of any combination of fruit and herbs

What you need to do:

  • Cut and peel your rinsed fresh fruit and herbs
  • place in the bottom of your glass jar and mash with muddler or wooden spoon. Mash it just enough to squeeze some of the flavors out but do not pulverize them.
  • Place ice cubes on top
  • Pour filtered water in on top and stir with wooden spoon to mix well.
  • Enjoy immediately or store in the fridge to chill. The flavors will intensify if it is allowed to sit for a couple hours or more.

Here are some great combos to try:

  • Orange/Lime/Lemon
  • Raspberry Lime
  • Pineapple Mint
  • Blackberry Sage
  • Watermelon Rosemary

I absolutely love mine! It allows you to enjoy the southern tradition of drinking out of a mason jar on the go! Head on over to their website to purchase one for yourself.

2. Crushed Berry Spritzer

If you enjoy the refreshing sensation of carbonation in your drinks this one is for you. This is an excellent option to help wean yourself off a soda addiction if that is an issue for you. Sometimes there’s just something a little more thirst quenching to a carbonated beverage in the hot summer than a flat drink. This drink is just as simple to make as the infused fruit/herb water with just a few extra steps.

What you need:

  • plain glass or mason jar
  • Fizzy water (aka. Sparking water). Good brands to buy include the following in this picture below.


The two on the left are popular however more pricy. The two on the right are widely available in stores and more affordable if you are going to be consuming this on a regular basis. Make sure to buy these plain and not one’s with artificial flavors or other chemicals such as aspartame. Here are the following things you will need..

  • ice cubes
  • your choice of any combination of fruit. I used blueberry and raspberry in the picture posted.
  • muddler or wooden spoon for mashing fruit

What you need to do:

  • rinse and wash fresh fruit of choice then place in the bottom of your glass jar
  • mash the fruit with your muddler or wooden spoon. This time mash it completely. This will result in bits of fruit floating around in your drink. If this bothers you, an alternative is to add 100% fruit juice to the sparkling water instead of fruit.
  • Once fruit is completely mashed, place ice cubes on top, pour sparkling water in, stir and enjoy!

3.  Coconut Water

Coconut water is extracted from young green coconuts that have not reached full maturity. It is one of the richest sources of natural electrolytes and can be used to prevent dehydration from strenuous exercise. It contains a significant amount of potassium, an important electrolyte our body needs. In fact, per serving it contains more potassium than any average sports drink as well as a banana. However, coconut water is lacking in sodium which is essential in refueling the muscles after strenuous exercise or lots of sweating. If using this as a natural post workout drink, make sure to add a pinch of good quality salt. Otherwise, just enjoy this drink plain as is, as a nice refreshing alternative to water!

4. Kombucha

If you don’t already know all the wonderful benefits of Kombucha you can read my previous blog post on it. In this post I also discuss how to make your own. If making it yourself is not your thing, then I would highly recommend you trying Booth’s Brew. It is by far my favorite kombucha I have ever bought! They set up every week at our local farmer’s market to sell their products. You can also find kombucha at nearly every grocery store now these days. For more info on the cost breakdown of making it your self vs. buying it head on over to read my blog post on that  here.




Cost Breakdown of Making Your Own Kombucha + How to Flavor

I recently posted on how to make your own Kombucha. If you have no idea what I am talking about or what the heck Kombucha even is please go read my other post on it here. Included in this post are links to some other great resources that explain in greater detail the wonderful healing benefits of this natural pro-biotic drink.

If you have read this post already and possibly already attempted to make some of your own, you hopefully have seen how incredibly easy it is! Not to mention how cheap it is. For those that are less likely to attempt making something like this but still want to reap the benefits of Kombucha, you can purchase some at your local health food store and other well known grocery stores such as Whole Foods. If you are located in the Paris Texas area you can find some at The Wellness Center located off of Ballard.  If you have not visited them you definitely should. They sell lots of wonderful natural supplements and foods. You can visit their website here. My favorite brand of store bought Kombucha I like to buy as a special treat every now and then is Synergy (favorite flavor: Bilberry). In fact, I bought myself a bottle of it the other day at the local health food store I discovered here in Ocklewaha, Florida.

photo (2)

That is my very white hand holding the bottle. You may not recognize it when I return from Florida as operation tan will be going down most every afternoon. Gotta get my dose of Vitamin D in!

I figured with the camp food I am eating most of the month it wouldn’t hurt to chug down some natural probiotics to feed my gut with good bacteria. Did you know that 80% of our immune system lies within our gut?? Yeah. Well now you do. So you better believe it is important to make sure our gut is healthy and capable of fighting off the bad guys. Consuming naturally fermented foods such as Kombucha is just one of the many ways we can keep our guts healthy and happy.

So if you are still contemplating on whether or not you should make your own, I figured it would be helpful to give you a cost break down and comparison of buying it in the store vs. making your own.

Cost Breakdown

  • Synergy Kombucha (16 oz. bottle)

TOTAL: $3.29


  • Homemade Kombucha (1 gallon batches)

UPFRONT COSTS OF HOMEMADE KOMBUCHA: all  of these are average costs  and will vary depending on where you purchase these items.

Brita pitcher and filter: $23.99 (purchase)

1 gallon glass brewing jar: $15 (purchase)

cheesecloth to cover the jar: $3.95

A rubber band to secure the cloth: $0.00

4 32 oz. mason jars to store finished tea: $8.25


1-1.5 cups kombucha from a previous batch as an

acid starter: $3.29 (Synergy Kombucha)

1 Kombucha culture, or SCOBY: $15 (purchase)

-You can also get these for free if you know people that currently brew their own kombucha. SCOBY’s are always having babies as they continue to grow.

Their isn’t much to do with excess SCOBY’s other than double up on your batches you brew or dehydrate them into candy. I’m sure if you asked around someone would be willing to give you one. I bought mine from a lady at our local farmer’s market for only $3.


RECURRING COSTS OF HOMEMADE KOMBUCHA: aka. what you will be spending per batch after you have accumulated all the upfront costs.
Kombucha and the culture from previous batches can be used to make the next batch so these will cost nothing unless your culture goes bad or you forget to save Kombucha from your last batch.

1 gallon of filtered water $0.00

8 tea bags: $1.39 (Yogi Green Tea)

1.5 cups white sugar: $0.55







So as you can see, clearly it is much cheaper to make your own once you have accumulated all the upfront materials you need. You save $4.34 for every serving compared to buying it at the store. That’s one of the cheapest healthy beverages you will ever come across.

If you are wanting to spice up your Kombucha with a little flavor, follow these simple instructions below. It is even easier than brewing the Kombucha itself.


  1. Once your Kombucha has fermented (approximately 5-7 days depending on the temperature it was sitting in) and it is at your desired level of tartness, bottle the tea into your smaller 32 oz. mason jars or whichever size you have on hand.
  2. Make sure to save at least 1 cup of your fermented Kombucha to store your SCOBY in until you are ready to make your next batch. Pour the saved kombucha into an even smaller glass jar, place your SCOBY and your baby SCOBY if it has developed inside and cover with cheesecloth and a rubber band. Store this in a dark place until ready to bring back out again.
  3. Next: you may add any type of fruit in any type of form you would like (whole fruit, sliced, pureed, etc..this is up to you. It simply depends on convenience and whatever is easier) I chose to place whole berries in one and slices of apples in another this batch.  Get creative and try different combinations and all different kinds of fruits to figure out what you like best!
  4. Now you simply sit back and wait another 3-5 days. Cover these jars with an air tight lid.  Set the jars in a dark place in your house.
  5. This second fermentation will create a fizz. If you do not want this, slowly open your lid after a day or so and let a little bit of air out. Do this again the second day as well. If you enjoy the fizziness, just let them sit!
  6. Once they have fermented to the taste of your liking, store them in the fridge and enjoy them cold as a nice refreshing treat throughout your day!

Here are a few pics of my Kombucha Flavoring Process

photo 2 (3)

SCOBY and its baby resting until my next batch.


photo 3

I put my fruit in to my mason jars before I poured the Kombucha over them. You can put them in after as well. It really does not matter.


photo 4


And off they go to ferment another couple of days!!

Hope this information was helpful. Please share this with friends and family and post on your experience if you end up trying to make some yourself. I’d love to hear! My favorite part after making it was that my husband loved it too. He loves his Dr. Pepper, and he loved the refreshing fizziness the kombucha gave him as a replacement to his sugar loaded soda.

Until next time, Eat well, Sweat often and Love always!


Healthy Saturday Morning Buckwheat Pancakes

Hello again! It’s been a great first week here in Ocklewaha, Florida. We had our first group of campers leave yesterday morning (Monday) and our second group is arriving as I type (Tuesday). I have taken full advantage of an empty pool the last 24 hours and soaked up some sun in the peace and quiet. It was wonderful. Probably one of my favorite ways to relax is poolside, with a good read.

Because there are no campers here, Luke and I got into bed before midnight and didn’t have to be anywhere until 9 am this morning which means we woke up and got our workout in to avoid the afternoon heat.  Here is what we did today (which really was Tuesday because that’s when I wrote this)..

3 Rounds:

10 Front Squats 185# for Luke and 135# for me from the ground

20 pull-ups

50 double unders

Finished with 5 sets unbroken of:

2 strict Chest to Bar pull-ups, 2 strict pull-ups, 2 kipping pull-ups

After the first workout, my arms didn’t quite have the strength to do all of these unbroken so I modified to 1 of each of the strict and 2 kipping.

We then did a 2 mile cool down walk with some of our new friends from camp. It was a great start to our morning.

One thing I have been missing since we have been here at camp is our lazy Saturday mornings Luke and I have back home. When we get a weekend at home, we thoroughly enjoy sleeping in Saturday mornings with nothing on the agenda but to be lazy and eat a big delicious breakfast. We don’t really have that option here at camp with Luke having to be at meetings early almost every morning. So, in the meantime I am dreaming of one of my favorite Saturday morning indulgences that I most definitely will be making the first Saturday we have free when we get back in town.

I grew up eating lots of pancakes on Saturday mornings. Who doesn’t love a good pancake?? They are so soft and fluffy and delicious and everyone can top them with whatever they like to make it their own. So to continue to enjoy this Saturday morning breakfast without all the added sugar, refined carbohydrates and blood sugar swings afterwards, I have simply recreated/found some alternative options that satisfy me just the same. These Buckwheat pancakes were created when I woke up one Saturday morning craving some pancakes and I was out of my traditional oat flour that I typically use, BUT I remembered I had some buckwheat in the freezer.  Here is what transformed..

photo 1 (4)




Healthy Saturday Morning Buckwheat Pancakes
Serves: 3-4
  • 1 cup unsweetened almond milk
  • 4 teaspoons white vinegar
  • 1 cup buckwheat flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ cup chopped, raw walnuts
  • 1-2 ripe bananas
  • 2 tablespoons pure maple syrup
  • 1½ tablespoons butter + more for cooking (or coconut oil), melted
  • 1 egg
  1. Combine almond milk and vinegar in a cup and let sit for 3-5 minutes
  2. In a separate bowl whisk together the flour, salt, baking powder and baking soda
  3. In a separate bowl mix together the almond milk mixture with melted butter or coconut oil, maple syrup, egg and mashed ripe bananas. (If your bananas are not ripe, you can just slice them and place them individually in each pancake when cooking)
  4. Combine the wet ingredients with the dry and mix well
  5. Heat a large skillet or pan over medium heat and melt a little bit more butter or coconut oil to coat pan. Pour ¼ cup batter into pan and let cook evenly on both sides.
  6. Serve pancakes hot with your choice of topping!


They were absolutely delicious. The hubby approved too. He is always my true taste tester because I will literally eat anything. He is not always so easily convinced that my healthier versions of some of our favorite foods are so great.  I topped mine with sliced bananas and sauteed apple slices with some pure maple syrup.

To avoid the processed syrup that is typically sweetened  with high fructose corn syrup (dangers of high fructose corn syrup) and other additives, here are some of my other go to clean and healthy options:

1. All natural, preferably organic nut butters, sliced bananas and pure maple syrup

2. Fresh pureed berries: you can either pour it over your pancakes cold or if you like your syrup warm heat it up in a sauce pan over medium-low heat.

3. Raw unfiltered honey with fresh berries or all natural nut butters

4. Chocolate Coconut Cream Sauce: have not tried this, but it looks amazingly delicious! Taken from

  • 1 can full fat coconut milk
  • 2 Tbsp. raw cacoa powder or unsweetened cocoa powder
  • 2 Tbsp. pure maple syrup
  • Add all ingredients to a medium size pot and bring to a boil. Reduce the heat and let cook until thickened and smooth, stirring consistently for about 25-30 minutes. OMG I cannot wait to try this when I get home! I might just have to make it while I’m here.

If you do not have any sensitivities to oats here is a link to my other favorite gluten free pancake recipe. It is delicious and also hubby approved! Hope you find these recipes delicious as well.

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