Chocolate Cauliflower Smoothie

smoothie ingredients

Cauliflower is a super vegetable. Is there anything it can't be? Rice, pizza crust, cream sauce, bread sticks, etc... I've seen my favorite bloggers post about cauliflower in their smoothies but can they be trusted? Understanding the power of cauliflower, I wasn't surprised, but I was skeptical. I had to try it before I could share it. I'm so glad I did. It's freaking delicious.

This recipe is modified from one of my favorite meal planning tools, That Clean Life. Check out their free program for meal planning and healthy recipes. 


  • 1 cup frozen cauliflower florets

  • 3/4 cup frozen banana slices

  • 1 tablespoon nut/seed butter of choice

  • 1 tablespoon cacao powder

  • 1 scoop/serving protein powder, collagen, OR Clear-Vite.

  • Nut/Seed Milk of Choice - Start with a cup and add more if you prefer it thinner. I mix almond milk and water. Some people like it THICK to eat with a spoon, but I like to be able to sip it without a big glop falling all over my face. Especially if I'm on the go.

  • OPTIONAL: 1 tablespoon maca, or magic potion of choice. If you go for maca, ask us about our favorite source. Not all adaptogens are created equal. I used Sun Potion Anandamide. It has an insane mix of ashwagandha, reishi, moringa, turmeric, and more things I can't spell without looking up.
    Although this is a high-quality product with all kinds of cool stuff in it, I don't necessarily recommend you go out and buy it. I felt seduced into buying it by various people on Instagram (I'm SUCH a sucker) and I like it, but honestly, it's expensive. It's not a necessary item. If you're like me and have this or something like MoonJuice or a mushroom blend, this is a good place to use it. Otherwise, just use a pinch of cinnamon and if you're feeling spicy, add a pinch of turmeric.


  • Add everything to a legit high-speed blender or food processor. Blend until creamy.

chocolate smoothie

Creamy Chocolate Goodness


Blueberry Flax Muffins

These muffins were born out of re-creating ones that I was buying at the store ($5 for 4 muffins!). I used blueberries and banana as my flavor, but these are very adaptable to a wide variety of flavors and add-ins


  • 2/3 cup flax seeds 
  • 1 cup thick rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • pinch of fine sea salt
  • 2 eggs
  • 1 ripe banana, mashed (or any 1/2 cup of fruit puree)
  • 1/4 cup sugar
  • 2oz of avocado or coconut oil
  • 2oz of water
  • 1 cup frozen blueberries (keep in the freezer until ready to add to mix)


Preheat oven to 350.  Prepare your muffin tin, 

Grind the flax seeds in a coffee grinder (works best do in two batches).  I do not buy pre-ground flax seeds because of how fast the fats break down.  Add the flax flour to a large bowl and then add oats through sea salt. Mix together.

In a medium bowl, mash the peeled banana then add the two eggs and stir until eggs are just beaten.  Add sugar through water, stir to mix well.  

Add the wet ingredients to the dry ingredients, stir until just mixed together.  Now add the frozen blueberries. Gently fold into the mixture. 

Spoon in the mix into the muffin pan.

Bake for 22-28 minutes (check with a tooth pick for doneness at 22 minutes)

Makes 9 muffins


Gluten Free and Dairy free Goodness. Full of great Fats, fiber and protein

Gluten Free and Dairy free Goodness. Full of great Fats, fiber and protein

Hybrid Pancake

Sometimes you just want pancakes but you also want to eat something nourishing. I call this the hybrid pancake because it combines classic and clean elements. It is a good first step on a clean eating journey. These are higher in fiber and protein than a classic pancake. 


  • 2 organic, pasture raised eggs
  • 2 tablespoons melted grass fed butter or coconut oil 
  • 1 ½ cups milk (can be with whole milk or non-dairy milk of choice such as coconut or almond)
  • 1 teaspoon maple syrup
  • ½ teaspoon salt
  • ½ cup organic coconut flour (sifted)
  • ½ cup gluten-free all purpose flour (can be substituted with all-purpose flour)
  • ¼ tsp baking powder
  • 1 cup fruit of choice, diced (apples, bananas, blueberries etc)


  • In a large bowl, whisk together eggs, oil, milk, syrup and salt.
  • Whisk in coconut flour, all-purpose flour, and baking powder.
  • Thoroughly whisk until smooth. The coconut flour tends to be sticky. If you think it needs a touch more milk then go for it. 
  • Add one cup of fruit into batter (or you can save it and add on top later...or BOTH...there are no rules here)
  • Heat 1 teaspoon of oil in a skillet.
  • Spoon batter onto hot skillet making pancakes about 4-5" in diameter. 
  • Continue process until all the batter is used.
  • Serve with the real deal, legit from a tree, maple syrup, and some grass-fed butter. A little syrup goes a long way. 


The ratio of liquid to flour is different than a classic recipe. The high fiber content of the coconut flour causes it to absorb a lot of liquid. 

2 Pancakes (in cards) = 1 Protein, 1.5 Fat, 1 Grain, 1 Fruit...and the maple is extra. 


    Bacon Blueberry Meatballs

    These sound a little weird, but they taste great for breakfast or for a quick, easy to reheat, snack.


    • 1 tbsp coconut oil, for greasing
    • 3 slices nitrate free bacon (we like Pederson's)
    • 1 teaspoon fresh grated ginger root
    • 1 cup fresh blueberries
    • 1/4 cup maple syrup
    • 1 tablespoon fresh parsley, chopped
    • 1 lb ground grass fed beef or bison
    • ¼ tsp crushed red pepper flakes
    • ½ tbsp balsamic vinegar
    • Sea salt & pepper to taste


    • Preheat the oven to 375 degrees.
    • In a medium size skillet over medium heat, cook your bacon until nice and crispy. 
    • Transfer to a paper towel on a plate when finished, and set aside.
    • Put the blueberries in a mini food processor/chopper and pulse 5 to 8 times in 1 second bursts, just enough to break open the blueberries a bit.
    • Add the chopped blueberries to a large mixing bo wl.
    • Crumble bacon over blueberries and add all the other ingredients.
    • Thoroughly mix everything together with your hands.
    • Roll about 16 meatballs. Just be sure they are even sized so they cook at similar times.
    • Now, you can bake the meatballs at 375 degrees for about 20 minutes. 
    • OR, you can cook them in a pan with some oil. 
    • They should be browned up nicely.
    • Serve immediately or store in the fridge for up to 3 days.

    Recipe modified from Cook Like a Cave Woman

    Mini Frittata

    These are great for breakfast or try them out for lunch with a salad. We like to eat ours with avocado. We try really hard to eat slow. Eating slowly aids in digestion and nutrient absorption. However, these are portable so once you get to where you are going you have something nutritious and delicious to savor. 


    Photo by Atide/iStock / Getty Images

    Photo by Atide/iStock / Getty Images

    • 1 tablespoon oil
    • ½ medium onion, finely diced 
    • 1 cup of mushrooms, thinly sliced 
    • ½ pound frozen spinach, thawed and squeezed dry OR 1/2 cup chopped veggies of choice (broccoli works great)
    • 8 large pasture raised eggs
    • ¼ cup coconut milk (the fatty stuff at the top of the can works best) or regular milk works too
    • 1 cup of cherry tomatoes, halved
    • 5 ounces of Prosciutto di Parma OR tortillas OR leftover bread
    • sea salt and pepper to taste
    • A regular 12 cup muffin tin OR a silicone muffin tray 


    • Preheat oven to 375 while you prep your veggies.
    • Add oil to a sautee pan over medium heat. Add onions and a pinch of salt. Cook until tender, about 5 minutes. 
    • Add garlic and mushrooms and cook another 5 minutes, or until the mushrooms release their juice and that evaporates. Sprinkle again with salt and now a little pepper. Turn the heat off and allow to cool slightly.
    • In a separate bowl add eggs, coconut milk, salt, pepper and beat well. 
    • Stir in cold drained spinach (or other veggies), then add sauteed mushroom mixture.
    • If using metal pan, brush with oil.
    • Layer in half a tortilla or a slice of prosciutto to make a cup in the muffin tray. If using bread, simply put the bread in the bottom.  
    • Fill cups with egg mixture, then garnish with a few halves of tomato. 
    • Bake for 20 minutes. Allow to cool before serving. Will stay in the fridge for up to 5 days.

    TIP: Make these your own by using different veggies, meats or oils. Try experimenting with fresh herbs like basil or dill.

    Modified from Nom Nom Paleo

    Spiced Pear, Banana & Oatmeal Muffins


      • 3 cups rolled oats

      • 1 1/2 teaspoon ground cinnamon

      • 1/2 teaspoon ground ginger

      • 1/2 teaspoon salt

      • pinch of nutmeg

      • 1 1/2 cups plain milk or non-dairy milk of your choice 

      • 1 cup mashed ripe bananas, (3 bananas) plus 1 banana sliced

      • 1/4 cup almond butter

      • 1/4 cup maple syrup

      • 1 teaspoon vanilla extract

      • 1 pear or apple, small dice


      • Heat over to 375.

      • Grease muffin pan well with coconut oil.

      • Combine dry ingredients (first 6 ingredients) in a large bowl and stir to combine. In a separate small bowl combine almond milk, almond butter, maple syrup and vanilla extract, stir. (If almond butter is not runny, microwave it for 15 seconds to loosen it up before adding it to the bowl)

      • Add the wet ingredients to the dry ingredients and stir to combine. Fold in the mashed bananas and diced pears.

      • Spoon mixture into the muffin cups filling each cup to the very top.

      • Top each muffin with a banana slice and bake for 25 minutes or until the cups are firm to the touch and the banana begins to caramelize.

      • Let cool for 10 minutes before removing them. Store any leftovers in the refrigerator.

      Recipe provided by Chef Diana Howe.

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