Food Recipes

Homemade “Caramel” Apple Dip


Today I may have just stumbled upon the EASIEST and most amazing apple dip ever! At least that is what I would like to think 😉 My 4-year-old took one bite and told me I HAD to write a blog about it. With fall just around the corner it means there will be lots of apple picking and eating going on. I remember getting so excited when my mom would bring home the caramel apple dip from the store. She only bought it every once in a while as a special treat but I found a way to get the same taste with out all the sugar and guilt. My daughter wanted an apple this morning, and lately I have been making her a dip that is a mixture of yogurt, peanut butter, honey and ground flax seeds (also really yummy by the way). I didn’t feel like eating that particular dip this morning, I wanted something more fall like… so I came up with this. You probably won’t even need to write this one down, it is so easy to remember.

  • 1/4 cup plain (organic) yogurt
  • 1 tablespoon molasses

Stir together and voila, creamy, caramel-y tasting goodness! Skip all of those dips loaded with sugar and preservatives and just try this simple and healthy dip once, you won’t be sorry 🙂 I am not gonna lie I kinda felt like a genius for coming up with this even though it is so easy haha.

Next time I will probably be mixing some flax-seed meal into this dip as well, I am always trying to find ways to get more into our diet. (For other ideas on how to eat more flax-seed and why it is good for you check out this post) I bet this would also be amazing with a sprinkle of cinnamon.

Do you plan on trying this, what did you think, what are your other favorite apple dips? Enjoy!

❤ Ashley

Drinks, Food Recipes

Overnight Oatmeal


This is the perfect on the go breakfast, it is easy, delicious and has many health benefits. Packed with lots of goodies to keep you full and full of energy. There are many ways to make this, and it is called by many other names (such as refrigerator oatmeal, no cook oatmeal, cold oatmeal, cold porridge, etc). This is how we make it in our family, and it has evolved into more of an ” oatmeal drink” to have in the car on the way to work. It would also be great to have a little at lunch time to make it through the afternoon slump.

The best part of this is that you don’t have to cook anything, you literally pour everything into a jar, shake it and let it sit in the fridge overnight. It only takes a few minutes and is well worth it. So to make this you will need:

  • 1/2 cup Quick cooking oats
  • 1/2 cup Plain, non-fat organic yogurt
  • 1 cup Almond milk
  • 1 tablespoon Raw honey
  • 1 tablespoon Flax-seed meal
  • 1/4 cup Blueberries (or preferred fruit)

I like to put my dry ingredients into the jar first, the oatmeal and flax-seed, then I add the milk, yogurt, honey and blueberries. Shake until fully combined. Pop it in the fridge and you are good to go, just grab the jar on the way out the door in the morning. It will have the consistency of a nice thick smoothie and you can just drink it straight from the jar.

Health Benefits: 

Oatmeal- Contains vitamins, minerals, antioxidants, protein and tons of fiber. It keeps you full, boosts your immune system, lowers cholesterol, stabilizes your blood sugar and may actually reduce your risk of cancer.

Yogurt- Just like oatmeal it contains protein, lowers cholesterol, and boosts your immune system. It is a great source of calcium and actually increases the absorption of calcium and B vitamins. The yogurt also helps break down the phytates in the oatmeal which make it easier to digest.

Almond Milk- Contains fewer calories than cow’s milk, loaded with vitamins (such as A, D & E) and calcium.

Raw Honey- Anti-bacterial, anti-viral, and anti-fungal, helps boost the immune system and destroys free radicals in the body. Also aids in digestion and may help to prevent cancer.

Flax-Seed- Contain fiber, lignans, micronutrients and essential omega-3 fatty acids. It has been shown to help lower cholesterol, stabilize blood sugar, prevent hardening of the arteries and may even be helpful to people with certain types of cancer. I have a whole blog post dedicated to flax-seeds 🙂 

Blueberries- Loaded with vitamins & antioxidants, blueberries also help boost you immune system. Like honey it also helps to get rid of free radicals in your system. Shown to help your vision, urinary tract health, heart health, brain health and even a natural anti-depressant. Also may help to prevent cancer.

That is a whole lot of goodness in one jar! My husband has this every morning for breakfast and loves the energy boost it gives him. When I eat this for breakfast it keeps me full into the early afternoon. Sometimes I can’t even finish it and will save the rest for the next day. As I said before there are so many ways to make this, so if you try this and it is just not for you then please try adjusting the amounts. You can even use flavored yogurt and come up with some great flavor & fruit combinations. We mostly stick with plain yogurt to avoid extra sugar but occasionally we switch it up. I hope you will give our version a try and let me know what you think, and/or let everyone know how you like to make it in the comments 🙂 Enjoy!

❤ Ashley

Drinks, Food Recipes, Tips & Tricks, Uncategorized

Flax-seed Benefits & How to Get More In Your Diet


Don’t let this tiny seed fool you, it is packed with many benefits. Flax seeds contain fiber, lignans, micronutrients, and essential omega-3 fatty acids. It has been shown to help lower cholesterol, stabilize blood sugar, prevent hardening of the arteries and may even be helpful to people with certain types of cancer. You can find a lot more information on health benefits and other uses here and here.

The best way to consume this amazing little seed is to grind it up, whole flax seeds will just pass through your system and you won’t get the benefits. You can buy ground/milled flax-seed or you can grind it up yourself in a coffee grinder. It is best to store your ground flax-seed in the refrigerator or freezer to keep them from going bad. It is recommended to take 1-2 tablespoons daily.

If you have never used ground flax before, or you are not sure how to get more into your daily diet have no fear! I have some great ideas for you, and you won’t even taste the flax in most of these.

  • Stir into unsweetened applesauce (I like to add a sprinkle of cinnamon for the benefits of that as well)
  • Stir into yogurt
  • Add to your morning oatmeal or overnight oatmeal
  • Sprinkle on top of cereal
  • Bake into bread, such as this wonderful oatmeal molasses bread
  • Bake into muffins
  • Add to homemade tortillas (which you can also turn into baked chips)
  • Add to meatloaf or meatballs
  • Make some homemade popcorn, stir in some unrefined coconut oil and sprinkle on top along with some sea salt
  • Sprinkle on top of ice cream or frozen yogurt

I asked my Facebook friends to share some of the ways they use flax seeds and these were the responses I received:

Chandra- “I put flax-seed in my green smoothies in the morning. Spinach, kale, cucumber, flax seed, a banana, frozen blueberries, a couple frozen strawberries and a little fresh OJ. All 3 of the kids love it. (and so does my hubby!)”

Jessica- “I have made peanut butter/granola ball snacks with honey and flax-seed in it. Delicious! I did throw a little bit of chocolate chips in for some yummy goodness ;)”

Pari’- “We eat ground flax every single day in our lunch smoothies. Even if you don’t have this routine, ground flax is much easier than the seeds to consume wether it be cereal, oatmeal, yogurt, or baked into practically any goods. You can also get cold milled flax-seed oil & pour it on any dish once it’s done cooking. Such as salads, casseroles, stir fries etc. A little bit goes a long way!” (Note: The oil does not contain the fiber benefit)

Haley- “They make flax-seed chips and they are yummy!! They taste kinda like fritos!”  (She recommends these corn chips with flax seed)

I hope this has inspired you to get more flax into your diet. If you have any other ideas please let us know in the comments 🙂

❤ Ashley