Chocolate Chia Pudding

I received so much feedback from my photo post on Instagram that I felt obligated to post this recipe.  Also, it’s simple and delicious, which also makes it a must share…IMG_3897

What you will need:

2 tablespoons chia seeds

1 cup of your favorite non-dairy milk

1 tablespoon raw cacao powder

1 teaspoon of cinnamon

A squirt of raw honey (adjust to suit your sweet tooth)

A sprinkle of sea salt

Place all ingredients in a sealed jar and shake.  Leave in the fridge for 10-15 minutes (or up to 3 days) and enjoy.

Chia seeds are loaded with omega-3 oils, antioxidants and fiber.  The outer layer on these seeds, which creates the pudding consistency, works wonders for keeping your digestive system running smooth, and also keeps your fuller for a longer period of time which makes these seeds a great addition to anyone trying to reach their ideal weight.

Raw Cacao.  Who doesn’t love chocolate, right?  Well now you can love it without all of that awful guilt.  Cacao powder is loaded with antioxidants, trace minerals, vitamins and nutrients.  The best part?  It contains an element called phenylethylamine, which is the same chemical our bodies produce when we fall in love!!  Probably why chocolate holds such a strong place in most of our hearts.

Cinnamon is a wonder herb that helps to normalize blood sugar levels, and also supports digestion, circulation, skin health, and helps to fight off illness and headaches.  I suggest sprinkling cinnamon in anything you see fit.

Some other fun additions include:


Maca powder

Unsweetened coconut

Hemp seeds



Get creative…


with love and pudding,


Vegan Carrot Oatmeal Cookies

I posted this recipe on a different blog I used to keep a while back; I heard from quite a few readers that they tried making these delicious little cookies and loved them so I thought it was worth re-sharing with new readers! I hope you enjoy them too….

I never bake; not cookies, cake or bread. This is strange because I LOVE dessert, but think I’ve stayed away from baking for a couple of reasons: 1) I view it as complicated and fear I’ll mess it up and most importantly, 2) I know myself too well; if there are 2 dozen freshly made cookies on my counter, all self control will fly out the window.  As I become more and more aware of what I eat and how it affects my body, most desserts out there don’t really make the cut. While dark chocolate is great, sometimes you just want a cookie, right?! When I came across this recipe, I had a feeling it was a winner. Easy, delicious and rather healthy for a cookie. I found this recipe on, and modified it slightly by adding shredded coconut. BTW, about that self control thing – I haven’t been able to stop eating these but at least they’re filled with good for you ingredients!

vegan carrot oatmeal cookies


1 cup whole wheat pastry flour
1 teaspoon baking powder
scant 1/2 teaspoon fine grain sea salt
1 cup rolled oats
2/3 cup chopped walnuts
3 teaspoons of shredded unsweeted coconut
1 cup shredded carrots
1/2 cup real maple syrup, room temperature
1/2 cup unrefined (fragrant) coconut oil, warmed until just melted
1 teaspoon grated fresh ginger

Preheat oven to 375F degrees and line two baking sheets with parchment paper.

In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts, shredded coconut and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.

Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 – 12 minutes or until the cookies are golden on top and bottom.

Makes about 2 dozen cookies.

with love and cookies,


Simple Hummus

I had some friends coming over for dinner last night and since I was strapped on time I was brainstorming the fastest, simplest and healthiest things I could throw together for them! I immediately thought of hummus as an appetizer; it’s quick and delicious. I love hummus but I often avoid it in the store because I know there are unnecessary preservatives in it and I tell myself I should just make it, the thing is I never make it! So I was excited to whip this up the other day, it was ridiculously easy and I’m sure I’ll start to keep this on hand more often.


2 cups of organic chickpeas
1/4 cup of water
1 tablespoon of extra virgin olive oil
1/3 cup of lemon juice
1 teaspoon of sea salt
1/3 cup of tahini
2-3 cloves of garlic

Place all ingredients in a blender or food processor and blend until smooth. I suggest serving with carrot, pepper or celery sticks (or all 3). Also great to add a scoop of hummus into your salad, super good.

Do you have any favorite hummus recipes? If so, we’d love to hear them!

Hummus with basil leaf and paprika garnish

Being Prepared

When you start to clean up your diet, your body gradually starts to crave foods that are nourishing and good for it. As you learn what foods agree with you and which don’t, it becomes easier to shop and prepare foods for yourself based on that knowledge. But what happens when you’re on vacation? Or traveling for work? Or going to a cocktail party or dinner that you know won’t have many things you’ll want to eat? This is when people tend to ‘slip’; they don’t have healthy foods at easy access so feel that there is no choice but to eat what is easiest and in front of them. We’ve learned that there’s only one remedy for this:Being Prepared. 

The situation that’s best to avoid is to wait until you’re so hungry that you’ll eat just about anything. Bringing snacks along with you is the best deterrent for this. If you keep yourself satiated then you’ll be less likely to make a bad decision. I’ve been in situations where I’d either go hungry because I didn’t want to eat what was available or eat something that I really preferred not to (both of theses situations are definitely not ideal!). I learned that always having snacks with me is the best way to make sure I’m getting proper nutrition while also buying some time until I can have food that makes me feel my best. The snacks below are easy to bring with you anywhere and are a great way to fuel your body when you’re in between meals or need to wait until you can find a good one!

Fruit: Any fruit will do–banana’s,oranges, apples; dried fruit such as raisins and apricots are great as well.

Nuts: Raw nuts, such as raw cashews or almonds.

Sandwiches: Almond or Peanut butter (make sure to buy the organic, natural brands) and raw honey sandwiches on your bread of choice, we like Ezekiel bread .

Snack bars: So many snack bars out there make healthy claims that are simply not true. You must look at the ingredient list to really know what’s going on. My rule is to stick with snack bars that have few ingredients, all ones that I can recognize. I love these Go Raw bars; they’re delightfully dense so they really help to hold you over. Lara Bars are another go to for me — these bars all boast between 2-9 ingredients.

Veggies: carrot sticks, celery sticks, pepper sticks are all great choices.

So next time you’re heading on a plane, a long road trip, or have a slamming day of meetings at work, try to stock up and bring some energizing and nourishing snacks along, you’ll see…it really makes a difference!

love and snacks,


DandeLion Smoothie

If you have been keeping up with our blog thus far, you know that here, at Crafted Wellness,  we are big fans of green smoothies.  So you can imagine how excited we get over new recipes and new ingredients.

Last week, I experimented with dandelion greens and LOVED the results so much I needed to share them with you!  The name alone makes me want to ROAR!!  DandeLION!!  Talk about a strong word!  And the greens are just as bad-ass…

You are probably familiar with dandelions…  They are the yellow flowers that pop up during springtime, and later turn to seed, which transforms them into those gray, fluffy looking flowers that you can blow on and watch as the floating seeds disperse in the air.  The edible dandelion greens are the long, green leaves that surround these ever-changing flowers.

DandeLION greens

Dandelion greens are pretty awesome… They are loaded with calcium and iron, and are known for their liver cleansing qualities.  Dandelion is used medicinally to support the health of the liver, which is the body’s master detoxifier and cleanses our system of environmental and metabolic wastes.  Because the liver also regulates hormone activity, most hormonal imbalances are treated with dandelion, including PMS, menopausal problems, erratic mood swings, and reproductive issues.  Ayurveda traditions focus on dandelion in the spring to cleanse the body of all of the mucous from the winter hibernation.

Dandelion greens are slightly bitter in flavor, so using sweet tasting fruit along with the greens will help to mask their natural bitterness.

Parsley is another great ingredient to include in your green smoothies, and it’s not only because of its fun flavor…  Like dandelion greens, parsley is known for its cleansing properties, but instead of the liver, parsley focuses its detoxifying energy on the kidneys.  It flushes the toxins out of the kidneys, which helps to prevent kidney stones and improves kidney ailments.  It is included in both smoothie recipes below to add an extra kick of cleansing that does our bodies good!

Ok.  Lets get our awesome green smoothie cleansing on:

Citrus DandeLION Smoothie:

1 cup almond milk

2 handfuls of dandelion greens, bottom of the stems removed

2 handfuls of chopped romaine lettuce

1 grapefruit, peeled and segmented

½ cup fresh parsley

½ cup frozen pineapple

½ cup frozen mango

DandeLION and Cucumber Love Smoothie

1 cup water

2 handfuls dandelion greens

1 fresh mango, pitted and skin removed

½ cucumber, peeled

juice from ½ a lemon

½ cup parsley

Now get blending!!  And let me know what you think!

with love and greens,


Guilt-free Chocolate Pudding

What an amazing dessert this is!  It is easy to make, stores great in the fridge, and doesn’t contain any of the harmful chemicals, sugars, or preservatives that store bought chocolate pudding contains.  And as an added bonus, it is actually HEALTHY for you!

Chocolate pudding topped with fresh blueberries and hemp seeds. Yum!

What you will need:

1 ripe avocado

3 tablespoons raw cacao powder

5 mejool dates, pitted and soaked (if they need to be softened)

1 teaspoon of 100% organic maple syrup

¾ cup almond milk (or milk of your choice)

Place all ingredients in a blender and blend until creamy and smooth.  You may need to scrape the sides during the blending process to ensure everything is mixed evenly.

Place the pudding in a bowl and store in the fridge for a few hours so it can chill and set.

Top the pudding with your favorite ingredients, such as:


Hemp seeds

Unsweetened coconut flakes

Chopped nuts

Fresh mint

Sliced banana


Maca Powder

Carob chips

Raw Cacao is jam-packed with antioxidants, and is one of the worlds best sources of magnesium and iron, which play a critical role in healthy blood, heart health, brain power and strong bones.  This superfood also contains Phenylethylamine (PEA), which is the chemical that our bodies produce when we fall in love! (Probably why we all love chocolate so much).  Its scientific name, Theobroma cacao translates to “cacao, food of the gods”.  I mean, are you in love with this stuff yet?? I know I am!!  And remember, this is dessert!

I hope that you enjoy this pudding as much as I do; actually, I know that you will.

with love and chocolate,


Maca Cacao Smoothie

I just finished reading Brendan Brazier’s book Thrive and I’m currently reading David Wolfe’s book Superfoods — both of these books have something in common: MACA. The reason Maca comes up in these books is because it’s loaded with macro and micro nutrients making it a superfood and superherb; the stuff is basically magical. 🙂

Maca has been used medicinally for centuries in South America and for good reason. Maca is an adaptogen, meaning it helps you adapt to stress; stresses such as life stress, physical stress (the reason many athletes take it), mental stress, and environmental stress. It is known to improve the following conditions; anemia, chronic fatigue, depression, infertility, malnutrition, menopausal symptoms, stomach cancer and more. It’s also said to have aphrodisiac properties, don’t say I didn’t warn you. 😉

Since the flavor of Maca (slightly butterscotch-ish) is known to combine well with Cacao, I decided to try a smoothie for my first Maca recipe and it rocked:

Maca Cacao Smoothie
Serves 1


1/4 cup of raw hemp seeds
3/4 cup of water
1 tbsp of Raw Cacao powder
1 tsp of Maca powder
1 tbsp of nut butter (I used sunflower butter)
1 banana
a few ice cubes

Place hemp seeds and water in blender; blend until the seeds are dissolved and you’re left with hemp milk.
Then add the cacao, maca, nut butter, banana and ice; blend until smooth.

This makes a particularly nice and rich dessert smoothie — enjoy!!

love and greens,