Morning Glow Muffins

What if I told you that for breakfast you could have your cake and eat it too? Because that's what I'm telling you, right now. Friends, meet Morning Glow Muffins. 

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They are packed with all sorts of good for you deliciousness:

  • HEMP HEARTS | Also called hemp seeds, hemp hearts are a tasty outpost of protein, fiber, and omega-3 fatty acids.
  • FLAX SEEDS | Ground flax seeds form part of the "flour" base of this recipe. Flax is packed with omega-3s, and is a fabulous source of fiber. Flax also helps with hormone balancing.
  • PUMPKIN SEEDS | Pumpkin Seeds are one of the best sources of zinc out there! Zinc is used by the immune system to help fight off viruses and harmful bacteria.
  • CARROTS | Shredded carrot add a beta-carotene boost, and help to naturally sweeten these muffins

What are these amazing muffins not packed with? Processed sugar.

In fact, when I make these the only sugar added is from fruit: banana, carrot, and apple. These are definitely not a sweet muffin. If you're still adjusting to a diet low in processed foods, these might not be sweet enough for you. If that's the case, just add 1/4 c. of honey or maple syrup. 

There are so many things I love about these muffins, the primary one being that they are a super easy "grab and go" option that's loaded with healthy fats, fiber, and protein, while still staying relatively low sugar. It's an ideal situation. I love these for traveling as well, because they are pretty sturdy and hold up well. I'm heading to California this week to climb a mountain, and a couple of these are coming with me!

Heads up: there are a lot of ingredients here, but as long as you have everything on hand and use a food processor to grate the carrot and apple, it's a relatively easy prep process. 

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Morning Glow Muffins

makes 12 generous muffins

Ingredients

  • 1 cup gluten-free flour mix (I use King Arthur’s Gluten Free All Purpose Flour)
  • 1/2 c. ground flax seed
  • 1/2 c. hemp hearts
  • 1 tbsp ground cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp sea salt
  • 1 large apple, grated
  • 1 cup grated carrot (about 2 medium carrots)
  • 1/2 cup pumpkin seeds
  • 1/2 cup dried cranberries/blueberries/cherries
  • 1/2 cup shredded, unsweetened coconut
  • 1/2 cup applesauce, unsweetened
  • 3 eggs
  • 2 bananas, mashed
  • 1 tsp vanilla extract
  • 1/4 c. olive oil
  • 1/4 c. honey (optional)

How To Make

Preheat oven to 350º. Line a muffin tin with liners, or grease with oil.

In a large bowl, combine gluten-free flour, flax, hemp hearts, ground cinnamon, baking soda, baking powder, and sea salt. Mix well. Add apple, carrot, pumpkin seeds, dried berries, and coconut. Mix again.

In a medium bowl, whisk together applesauce, eggs, bananas, vanilla extract, olive oil and honey (if using).

Pour the liquid mixture into the dry ingredients, and mix well to thoroughly combine.

Fill muffin cups to the top. Bake for 32-38 minutes, or until a toothpick comes out clean.

If using mini-muffin tins, baking time is reduced to 15-18 minutes.

These freeze well, so if you want to make a double batch I won't stop you. 

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Hi! If we haven't met yet, I'm Marielle, aka The Detroit Health Coach. I'm here to help women just like you live happier and healthier lives. I specialize in weight management, inflammation reduction, and emotional eating. Want to work together? Click here. 

I'm powered by tea and passion, and I'm on a ten thousand woman mission to change the world. Let's be friends! 

Hempeh Bowls with Curried Peanut Sauce

Friends. I made us dinner:

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Isn't it pretty?!

Not only are these bowls totally beautiful and delish, they are also all the things:

  • gluten free
  • vegan
  • soy free
  • filled with the best damn mushrooms you've ever had
  • super simple to make

And they have my new favorite ingredient: hempeh. Also called hempfu, if you want to laugh. It's like tempeh, or tofu, but lucky for us it's made from hemp (and it's totally soy free) which means it's right up my alley. 

(Soy is a no-fly zone for me. It gives me these giant pimples on my chin that look like they might contain my twin.)

Moving on.

Hempeh/hempfu is 

  • Packed with protein
  • Loaded with omega-3s
  • Filled with fiber

It's your trendy new best friend. 

In the making of this recipe I tried two different hemp products: Smiling Hara's soy-free Smoked Salt & Pepper Steak Hempeh and Tempt's Unflavored Hempfu. 

I liked them both, for slightly different reasons.

I liked that Smiling Hara's Hempeh was made with super simple ingredients, and I enjoyed the convenience of it being pre-seasoned with salt and pepper. That being said, the sodium content is definitely on the high side though. It did have a great texture that held up well with pan searing. It was super easy to work with. Their hempeh is made with peanuts though, which I know won't work for some of you. 

I also really liked Tempt's Hempfu. The hempfu is made with only hemp--no peanut base--which I really loved. And, they call it a hemp tofu but...it's nothing like tofu. The thing I like least about this product is the name. It's misleading! Tempt's Hempfu is a lot more like tempeh. It's not creamy the way tofu is, and you can't work with it the way you can with tofu. It's not sturdy like firm tofu. It's definitely more like tempeh. I really liked that this was unseasoned, because I got to add my own flair with marinades. Texture wise, it is a little crumbly and you do have to be delicate when working with it. My guess is that Smiling Hara used a peanut base to mitigate the crumbliness you get with a hemp-only product. 

Overall though? I liked them both a lot, and I've purchased them both numerous times. In this recipe I used the unflavored hempfu/hempeh from Tempt. If using Smiling Hara's pre-seasoned hempeh steaks, just skip the marinating. 

Let's get to the recipe! But first, look at this picture: 

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    I'm super proud of it.

    Okay, noooooow onto the recipe!

    Hempeh Bowls with Curried Peanut Sauce

    serves 3 normal people, or 2 very hungry people

    Bowl Ingredients

    • 1 package hempeh/hempfu, cut into 3/4" pieces

    • 6 oz sugar snap peas

    • 8 oz. crimini or baby bella mushrooms, sliced

    • 2 tsp olive oil

    • 3 tsp toasted sesame oil, divided

    • 2 tsp rice vinegar

    • 1 baby cucumber, quartered and sliced

    • 4 radishes, sliced

    • 1/4 red bell pepper, sliced

    • 1 carrot, shredded

    • sesame seeds, for sprinkling

    • cilantro, for garnish, unless you hate it, then just leave it out

    • sea salt

    • 1 batch Curried Peanut Sauce, recipe below

    • white or brown or cauliflower rice, cooked according to how it needs to be cooked

    Marinade ingredients

    if using unflavored hempfu, marinate in a mixture of this goodness for about 20 minutes before searing

    • 2 tbsp coconut aminos
    • 1 tbsp toasted sesame oil
    • 1/4 tsp ground cayenne

    Directions

    Make your sauce, and refrigerate. 

    Prep your hempeh/hempfu.

    Chop/slice your veggies.

    Cook your rice/cauliflower rice.

    Heat a large skillet over medium-high heat. Add 3 tsp olive oil. When it shimmers, add the mushrooms and sprinkle with salt. Sauté, stirring occasionally, until mostly cooked, about 4 minutes. Add the rice vinegar. Continue to sauté until vinegar is evaporated. Remove from pan and set aside. 

    Return pan to heat, and bump it to high. Let your pan get nice and hot! Add 1 tsp of toasted sesame oil. Allow it to get hot. Add the snow peas, and toss to coat. Allow to sizzle for about 45 seconds, and toss again to flip. Sizzle for another 30 seconds. Remove the snap peas from the pan and set aside. 

    Allow your pan to cool a little bit, and turn the heat back to medium-high. 

    Add the remaining 2 tsp of sesame oil. Add your hempeh/hempfu in a single layer. Sizzle for 1-2 minutes, or until crispy, and then carefully flip. Sizzle on the other side for 1-2 minutes, and then remove from heat. Friends, if you have a non-stick pan, use it for cooking your hempeh/hempfu. 

    Assemble your bowls! Rice in the bottom, then cooked veg to one side, raw veg to the other, and a mound of hempfu. Sprinkle with some sesame seeds. Garnish with cilantro. Drizzle with some delish sauce. And enjoy. 

    Curried peanut sauce (with peanut free option because I love you)

    • 1/4 c. unsalted peanut butter OR almond butter, sunflower seed butter, tahini
    • 1 clove garlic, chopped
    • 3 tbsp coconut aminos
    • 1 tbsp lime juice
    • 2 tsp curry powder
    • 1 tbsp toasted sesame oil
    • 3 tbsp unflavored, unsweetened non-dairy milk
    • 1 tsp dijon mustard (I know it's weird. Just trust me.)
    • Sriracha, if you like it spicy

    Now friends, there are two ways to make this sauce: The Easy Way, and The Less Easy Way. The Less Easy Way has better flavors and the garlic is cooked, and it takes 5 minutes longer and dirties yet another dish. I, personally, recommend the less easy way. I mean you've come this far, right? The easy way is still good though! Do whatever you want. Truly. 

    The Easy Way Directions

    Combine all ingredients in your blender. Blend until smooth. Add some water if you need to thin it out. Adjust sriracha level to taste. 

    The Less Easy Way Directions

    Get a tiny little sauté pan out. Put it on the stove on medium heat. Add the sesame oil and warm it up. Add the garlic. It's about to smell SO GOOD in your kitchen. Stir it a little. Add the curry powder. Mush up the curry powder with the oil and the garlic to make a rough paste that is jam packed with flavaaaaaaa. Let that cook for 60 seconds. Please don't burn anything because then you'll have to start all over. 

    Add the flavor paste and the rest of the ingredients into your blender. Blend until smooth. Add some water if you need to thin it out. Adjust sriracha level to taste. Pour it on these bowls, and everything else. 

    Enjoy!

    And here's one more picture for you being so awesome:

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    Bloom 2018 Reflection

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    Bloom Cleanse Reflection

    Three times a year I have the opportunity to meet amazing women from all over the world through my wellness cleanse programs. They come to the table looking to create change. Looking for weight loss. Looking for freedom from cravings. Looking for better sleep and clearer skin and effortless digestion. Looking for healthier habits and happier days. 

    I love leading these programs. I’m always looking for ways to improve and refine and create a more positive experience for everyone. Year after year they just keep getting better.  

    On Sunday, I wrapped up Bloom, my spring wellness cleanse, and I’ve spent the last few days connecting with participants about their experiences. Awesome things have happened for them: weight has been lost, cravings overcome, energy boosted, and so many goals accomplished. 

    Best of all? These incredible women have gotten to know themselves a little bit better and love their bodies a little bit more.  This is what one cleanser said: “I’ve got a whole new relationship with food. For the past decade, I’ve been spinning my wheels and bouncing from diet to diet. I always thought about my body as an obstacle that I needed to control or punish, and now I realize that my body is what I’ve been needing to listen to all along. I didn’t realize that being nicer to myself was the answer all along.” 

    How brilliant is that?

    “I didn’t realize that being nicer to myself was the answer all along.”

    She’s right.

    Banish Burnout: 7 Ways to Heal Your Hormones & Reclaim Your Energy

    One of the things I hear most is “Marielle, I’m exhausted.”

    Time and again, women end up in my office or on my screen telling me about how they are tired.

    How they barely have the energy to make it through the day.

    How they definitely don’t have the energy to live the life they want to live.

    How they are so stressed, they don’t even know where to begin.

    New Name, Same Marielle! Allow me to re-introduce myself...

    Hi! 

    Change is in the air...and in the logo. If you look up at the top of this page, you'll see my logo has changed. Gone are the days of Marielle Heidebrink, and in its place, we've got The Detroit Health Coach. 

    Since the beginning {4 years ago! what?!?!} I've done business with my personal name. It was always Marielle Heidebrink reporting for duty, and I totally loved it! However, times are a changing--for the better, I think. As my business develops and grows, doing business as my personal name simply isn't the best way to do things anymore. I've got to pivot a little bit, and so The Detroit Health Coach has been born. 

    Not to fear though: it's a new name, but the very same Marielle. As The Detroit Health Coach I'll still be bringing you beautiful recipes, nourishing cleanses, and health coaching services. 

    The rebranding process is a little tricky. I've got to change my domain while keeping my email and change social media tags and yadda yadda yadda...so it won't be happening in one fell swoop. It will be a trickle of change {hopefully} completed by the end of March--just in time for spring. 

    Let me know if you have any questions regarding the rebrand. I'm more than happy to answer them!

    with love and kale,

    Marielle aka The Detroit Health Coach

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    Recipes from TV: Southwest Sweet Potato Salad & Chocolate Covered Cherry Smoothie

    Recipes from TV: Southwest Sweet Potato Salad & Chocolate Covered Cherry Smoothie

    You guys! This past Saturday morning I had the opportunity to hang out on TV and talk about my upcoming Resolution Wellness Cleanse! It was so exciting, and such an amazing experience. While I was there I made one of my new favorite cleanse recipes, and I shared an all-time cleanse favorite: Chocolate Covered Cherry Smoothie. 

    What's a healthy weight anyway?

    What's a healthy weight anyway?

    One of the most common reasons clients come to me for health coaching is to help them create a healthy weight. It’s one of my favorite projects to take on because what I love most about coaching is helping people make positive and powerful changes in their life, and weight management is a biggie.

    Achieving and maintaining a healthy weight is an absolutely vital step towards living a balanced and happy life.

    But what I’ve found is that a healthy weight is not what most people think it is.