Articles & Recipes

Zucchini Pancakes (GF, vegan)

Ashley Sperber - Friday, September 22, 2017
Zucchini Pancakes (GF, vegan)

Fall is officially here, but I wanted to sneak in one last summer squash recipe: zucchini pancakes.  Although zucchini (and many other fruits and vegetables) can be found year round, it doesn't mean they offer the same health benefits as during their peek season.  Freezing, pickling or preserving recently harvested produce presents us with optimal nutrients.  When we consume foods that are not local to us (due to climate change), they must travel a long distance.  The longer that transit time is, the more nutrients deplete, which means that by the time it gets to us, the food is pretty "dead".  It's best to try to eat locally and in season in order to gain the most out of everything we consume. ..

Read More

Apricot Squares (GF, vegan)

Ashley Sperber - Tuesday, August 22, 2017
Apricot Squares

The recipe of the week was inspired by my grandmother's renowned apricot squares, which was a treat I used to enjoy immensely as a child.  Unfortunately, her recipe was comprised of traditional refined flour, refined sugar, butter and eggs, as well as sugar laden apricot preserves.  As tasty as they were, they provided close to zero redeemable nutrition.  Due to my health coach nature, I decided to reinvent this classic with a few nutrient dense improvements.   ..

Read More

"Horchata" Chia Pudding

Ashley Sperber - Friday, June 30, 2017
"Horchata" Chia Pudding

Yes, when I say chia seed, I mean the ones that we used to spread on ceramic figures and add water to watch them grow.  Chia seeds were actually for consumption thousands of years before they were ever made into a "pet".  They are surprisingly packed with fiber, protein, omega 3's and antioxidants, not mention tons of vitamins and minerals.  They are amazingly unique because they can hold over 4x it's size in moisture, which is what makes them an excellent resource for weight management-- essentially they keep us fuller, longer! ..

Read More

Protein Truffles

Ashley Sperber - Friday, June 09, 2017
Nut Free Energy Bites

Full disclosure: this is hardly my creation, however, it is certainly my interpretation of it.  Energy bites/bars have been saving humans from hanger induced outbursts for some time now, thankfully.  It was inevitable that I would produce and share my own derivative, which also happens to be a superior sweet tooth supplement. ..

Read More

Fiber Jam

Ashley Sperber - Friday, May 19, 2017
Fiber Jam

This recipe was inspired by all the unhealthy jams that are out there in the world of fruit spreading.  Chia jams are a recent new development that provide a healthy, homemade alternative to jellies and jams.  Generally, they are prepared with fresh fruit that is cooked down with chia seeds.  To finish, a touch of lemon juice and honey are added to preserve the mixture.  It's important to note that the chia jam does not resemble a similar gelatinous consistency of jelly.  I find that my fiber jam is more spreadable because dried fruit seems to break down differently from fresh fruit.   ..

Read More

Purple Sweet Potato and Buckwheat Pierogi

Ashley Sperber - Friday, May 05, 2017
Purple Sweet Potato and Buckwheat Pierogi

Ok, let's be honest.  Who doesn't love potato filled pan-fried dumplings? I would suspect close to no one.  I personally fell in love with pierogi at the dawn of time, but have neglected to treat myself to them for relatively obvious reasons.  Because pierogi requires high gluten flour to bind the dough, the traditional recipe can cause bloating to those that are grain sensitive.  In addition, pierogi is commonly served with sour cream, which can also heavily contribute to stomach upset.   ..

Read More