Apr 19 2018

Cherry Chocolate Coconut Flour Muffins

by Kathryn Budig

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These tasty, grain-free muffins can be eaten for breakfast or dessert (or at any hour of the day for that matter)! These puppies are chocked full of fiber (which means nice and filling), an easy way to get protein, and perfectly portable. They are delicious with chocolate and cherries, but also work with any seasonal fruit or skip the fruit all together and load up on chocolate. Not that I’ve ever done that.

Learn better through watching? I’ve got you covered. Watch my video on Yogaglo HERE.


Cherry Chocolate Coconut Flour Muffins



3/4 cup coconut flour

1/2 cup maple syrup

2 eggs, organic + free-range

1 tsp baking soda

1/3 cup apple butter

1/4 cup coconut oil, melted

1 cup almond butter

1 tsp vanilla extract

1/2 cup dried cherries*

1/2 cup dark chocolate chips

Coconut oil spray or baking spray of choice



1. Preheat oven to 350 degrees F (177 C).

2. Spray 12-cup nonstick muffin tin with coconut oil or baking spray of your choice.

3. Using a large spoon or hand mixer, combine all the ingredients except cherries and chocolate chips.

4. Fold in cherries until well combined.

5. Distribute batter evenly into prepared pans, filling each 3/4 full.

6. Top each muffin with a few chocolate chips.

7. Bake for 20-25 mins, or until a wooden skewer inserted into the center of a muffin comes out clean.*

8. Allow muffins to cool 5-10 minutes before serving.


* Substitute 1/2 cup defrosted cherries, roughly chopped, for dried cherries.

* If using defrosted cherries, add an extra 5 minutes to total bake time.

See more recipes like this on my Yogaglo program, Better Than Takeout.


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Mar 1 2018

Cauliflower Tater Tots with Kimchi Ketchup

by Kathryn Budig

Tater Tots don’t need much of an intro. The goal here: make and eat, and feel pleased at the bonus veggie intake. That’s right: stop reading and get thee to the kitchen. It’s Tots Time!


Cauliflower Tater Tots

1 head cauliflower, grated

1.5 tablespoons cassava flour (or flour of your choice)

2 egg whites

2 tablespoons chives, finely chopped

1/2 white onion, finely diced

1/2 teaspoon black pepper

1 teaspoon Cajun seasoning (or Slap Ya Mama)

1/2 teaspoon garlic powder

sea salt to taste

1-2 cups sunflower oil or high heat oil


Kimchi Ketchup:

7 oz. tomato paste

1 tablespoon kimchi juice

1 tablespoon kimchi, chopped

1 tablespoon dark brown sugar

1 clove garlic

2 teaspoons sea salt

2 teaspoons apple cider vinegar



For your ketchup: Whisk all ingredients together. If this feels like too much work, you can always pour a little kimchi juice and chopped pieces into store-bought ketchup.


For your tots: Grate your cauliflower on the largest side of your grate. Combine all ingredients and mix well. Take golf ball sizes of your mixture and pat them into little tots (don’t worry about making them perfect) and line up your army on a cutting board. Pour enough oil into a shallow frying pan to fill it a quarter of the way. Bring to high heat and place the tots into the hot oil using tongs. If you have a splatter guard, I highly recommend tenting the tots to prevent kitchen chaos. Let the tots fry for five minutes and then flip using your tongs. Transfer onto paper towels to drain excess oil and hit them with an extra dust of salt flakes and chives. Dip away and remember to breathe in-between bites.

Jan 17 2018

Maroulosalata with a Crunchy Twist

by Kathryn Budig





I’m obsessed with Mediterranean food — specifically Greek. And while we all know the classic Greek Salad, I’m not sure as many might react when I say Maroulosalata. MAROULOSALTA. No? Let me educate you.

It’s salad perfection. So clean, bright, and simple. Fresh, crunchy greens in a bright lemon and dill dressing. Gorgeous on it’s own, the perfect vehicle for protein, and so good when paired with a bright white wine like a sancerre.

I was feasting on this salad at my favorite local greek restaurant, Stella’s (worth the trip alone just to see the dope greek mythological monsters wallpaper in the bathroom), and immediately knew I had to recreate this at home. With a twist.

Cue crunchy quinoa. (Yes, your new favorite thing in life.)

Al dente quinoa, toasted up nicely in extra virgin olive oil, tossed into salad, and BOOM. Extra protein and the crunch of a crouton.

So, let’s stop wasting time reading this and get to making the salad!





Maroulosalata with Crunchy Quinoa:

1.5 bunches romaine, slivered

2 bunches green onions, slivered up to the green, 1/4 of greens slivered

1/4 cup goat/sheep feta or Kite Hill (vegan option) soft fresh cheese, crumbled

1/2 cup multi color quinoa

3/4 cup veggie broth

Pinch sea salt

1.5 tablespoons extra virgin olive oil



1 lemon, juiced

1 tablespoon champagne vinegar

2 tablespoons extra virgin olive oil

1 tablespoon fresh dill, chopped

Big pinch salt flakes and dash of black pepper


Combine all the dressing ingredients first and whisk well.

Combine quinoa, broth, and pinch of salt in a small pot and cook over medium heat until al dente aka you don’t want them to get fluffy on you. That’s why we’re using less liquid than you would normally use. Once your quinoa is al dente, warm the olive oil in a frying pan over medium/high heat. Add the quinoa and spread it as thin as possible. Toast your quinoa for roughly five minutes, perhaps tossing it around once or twice. Don’t take your eye off it! It will absolutely burn if you ignore it. You want the quinoa to get golden (although a bit of burn ain’t so bad) and crunchy.

Clean your romaine, drain well, then sliver and throw into a large salad bowl. Sprinkle with a bit of sea salt (it will chill while you’re working on the quinoa). Toss well with the dressing, then fold in quinoa and cheese. Salt and pepper to taste.