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Ten Things You Did not Know About Carbohydrates

Find out how much you should consume and how to avoid excess to have a perfect silhouette

EP / MadridCarbohydrates are one of the three sources of energy that humans have, along with proteins and fats.Carbohydrates have always been considered essential for the correct functioning of the body.

Despite this fact, in the last decade, many nutritionists claim that carbohydrates are not too good and if you want to keep the line, you should avoid them. From this statement comes the dilemma: Are carbohydrates good or bad for our organism? Do carbohydrates get fatter? Can You Lose Weight Without Leaving Carbs? Discover through these simple tips how much to consume, what your body needs and how to avoid the excesses to start the summer with a perfect silhouette:

Ten Tips on Carbohydrates

1. There are two types of carbohydrates: the simple (bad) and the complex (good). Complex carbohydrates, such as whole grains and legumes, contain long chains of sugar molecules, and the body usually takes longer to break down and use them. This, in turn, gives the body a more equitable amount of energy.

 2. Fruits and vegetables are simple carbohydrates, as they are composed of basic sugars but are different from cookies, cakes or sweetened drinks, since their fiber changes the way the body processes sugars and slows down digestion; They look like complex carbohydrates and you should consume them abundantly .

3. Simple carbohydrates are composed of basic sugars easy to digest, with little value for your body. The higher in sugar and the lower in fiber, the worse the carbohydrate.

4. We can find complex carbohydrates in foods such as brown rice, whole wheat pasta, nuts , oats, whole wheat bread, seafood, etc.

5. It is important to consume carbohydrates for intestinal health and for waste disposal .

6. The amount of carbohydrates you should consume will depend directly on the physical activity that you perform since when your body needs to exercise, the source that is used to move is the carbohydrate. If you lead a sedentary life you should reduce your carbohydrate intake .

7. You should decrease the consumption of simple carbohydrates like sugar , refined flours and sweets and that includes, fruit juices.

8. Carbohydrates provide 4 calories per gram, but are easily assimilated and quick to burn the body . The calories that really have to worry us are those that come from the fats, since they are those that the organism accumulates more easily and just burns.

9.  The best sources of carbohydrates are natural and single-ingredient: quinoa, banana , lentils, oats, etc.

10. Carbohydrates are very necessary for the proper functioning of the central nervous system , the kidneys, the brain and muscles. In addition, we produce a sense of well-being and raise the levels of serotonin.


This pasta usually eat at Christmas to accompany the turkey, although it is appropriate for any day. It is liked by children and adults and is perfectly preserved for several days in refrigeration.


200 gms of Spaghetti
½ onion
3 garlic cloves
3 bay leaves
5 whole (sweet) fat peppers
1 trickle of oil
¼ liter of cream
100 gms of chihuahua cheese or manchego grated
100 gms grated Parmesan cheese
½ c ground nutmeg
¼ c ground black pepper

To decorate:

Red bell pepper


1. In a pot put enough water to heat, 1 ½ to 2 liters, add the onion, garlic, bay leaf, peppers, 1 to 2 teaspoons salt and a dash of oil and let it boil for 10 Minutes for spices and herbs to release their flavor. Add the spaghetti and stir a little so that the paste does not stick. Let the necessary minutes boil until the pasta feels soft but not annealed. Almost always in the bags of the pasta they say how many minutes they recommend to cook, depending on the thickness and the form of the pasta. When it is cooked it drains but a little bit of the cooking water is saved.

2. To make the sauce, the cooked onion, the cooked garlic, the cream, the two cheeses, the nutmeg, the pepper and a little of the cooking water to soften the cream, are ground in the blender. It is salt-tested. You can add a little more of the cooking water to clean the blender.

3. Pour the sauce over the spaghetti and mix.

4. It can be decorated with red pepper and parsley.

5. Makes 5 to 6 servings. The recipe can be multiplied to make the desired amount.
It can be prepared one to two days in advance and kept refrigerated. The day to be used must be removed from the refrigerator many hours before to be put at room temperature. It can be heated in a refractory covered with foil in the oven. You can also heat it in the microwave oven, or in a water bath or directly in a skillet taking care not to beat much to not break the pasta.

Awesome Tips About Witchcraft Spells And Love From Unlikely Sources

Witchcraft spells are well known 

Many of us have, probably, seen in some movies a scene where old African or Indian tribes were performing odd ritual dances. This type of dance is related with the witchcraft spell that originated from West Africa and some Caribbean islands. Back in the days of slavery, the slaves that were transported to the island had adopted some Christian traditions. The mix of a Yoruba and Christian religion gave birth to a new type of magic – Santeria.


Santeria, as it was mentioned before, originated from African-American slaves. It consists in a belief in host of Saints, as in the Catholic religion, but it also has an animal sacrifice with ritual drumming and dancing. The Santeria believes in one Chief God called Creator Deity and the Orishas- saints that are in charge of the nature.

Chief God called Creator Deity

Voodoo is another type of witchcraft spell but its reputation is not as good as Santeria’s. It is similar to the Santeria, as it has the same mixture of the religions, but has different saints and gods. Voodoo is also known as African Witchcraft spell. It grew up in the time of Christian missionaries in Africa. Nowadays, in some African countries people are still burned alive for practicing it and not because of the law, but of the culture.


There are other types of spells, such as Italian, Scottish and American witchcraft spells. The Italian witchcraft spell is also called stregheria. It came from Italian folk and traditions. The stregheria is created on a belief that there is one God called Lucifer (attention, this Lucifer has nothing to do with the Devil Lucifer from Christianity) and one Goddess, his wife, Diana. Together they have a daughter called Aradia that is in charge of all the spirits. Some people affirm that the Italian spells mostly came from the personal family traditions and due to a limited practice they might disappear in few decades.

Kitchen spells

In the XVIII some women knew how to perform the Kitchen spells that could protect their kitchen and home from bad luck. It is a type of domestic magic. Those women believed that food made with right intentions and powerful emotions, such as love and caring, can produce an expected result. Although there were common traditions, each witch had her own secrets. Some of them even had a small garden where they planted “magical” herbs, like aloe vera (protection) and basil (to attract good luck). The dishes produced with such herbs could be used to make magic.  There was also a belief that using the magical herbs in everyday life could improve the quality of it.


The candle rituals are one of the famous and very simple spells. Each candle has a color and it has different meanings, like red- love, health; brown- neutrality; pink- love and morality. To cast a spell you are going to need one candle of black and white color. Usually, the white candle is used from waxing to full moon for calling purposes; the black candle is used from waning to new moon for banishing purposes. The first step to perform a candle caster spell is to meditate for 10 minutes. If you use a white candle, rub a bit of olive oil from the tip of the candle towards the base. If you use the black candle, rub oil from the base towards the tip, visualizing your goals. Then say a chant you created- it can be a very short one or a long, depending on your purpose. After doing the spell, repeat it the next night. Do not forget to finish your chants with “So will it be”.


Canvas Prints And Furniture Ideas For Interior Design

Interior design ideas for a small house

There are many positive aspects to living in a small house. Small places can feel cosy and inviting, and everything is conveniently close. On the other hand, it is all too easy for a small house to feel cramped and cluttered if the space is not well used. Follow these simple tips on canvas prints and furniture to help you get the most from your home, no matter how small.

Walls and windows

White, off-white and other pale colours are the best choices for reflecting light back into the room and making it feel brighter and more spacious. You can add to the sense of space by choosing curtains in the same colour as the walls, to avoid breaking up the length of the room. Keep windows sparkling clean and hang sheer curtains where suitable to allow as much light as possible to flood into your room. Long curtains mounted high and draping to the floor have the effect of lifting the ceiling.

Quality canvas prints you’ll love: read more


Avoid having too much furniture, and choose furniture which is in proportion to your rooms. It is fine to use one or two larger pieces of furniture as a focal point, but keep other furniture in the room to a minimum.

Furniture design can make a big difference. In the living room choose sofas and chairs with exposed legs, so that more of the floor is visible, creating the illusion of more space. For dining furniture, choose thin legged pieces, or a table on one central base for a neat, uncluttered look. A glass surface whether on a dining table or coffee table also gives the impression that it is taking up less space.

Make use of multi-functional furniture, for example, a storage chest can double up as a coffee table or a seat. Extendable or foldaway furniture is also ideal in a small house, whether it be a bed, a dining table or a desk.

multi-functional furniture




Try not to over-do it with accessories – it’s definitely a case of less is more in a small space. Clever use of accessories can help to make a room look bigger. Position a mirror on the wall opposite the front door, and even the smallest of halls will immediately look bigger and brighter. Avoid filling up a wall with numerous pictures, as this can look too busy and cluttered. Instead, make a feature of one large picture. A photo canvas is ideal for this, with its simple clean lines, and adds a personal touch to your room too.


Streamlining your possessions is good for your home and good for your health. A tidy, uncluttered environment is much more relaxing than an overcrowded space. Make sure every item you own has a home, and keep as much stored out of sight as possible. If you find you are prone to gathering clutter, try to reduce the amount you allow into your home in the first place. Avoid positioning furniture where it can obstruct a walkway, as this can make the house feel cramped. Keeping the floor clear is particularly important for enhancing your space. You can maximise free floor space by hanging TVs, shelving and lighting on the wall.

Getting the most from a small house is all about being creative and making sure that everything in your home works hard to earn its place there.



WA bloggers book club, by the Mindful Girls! We are The Mindful Girls and are so excited for the launch of this bloggers book club. Emily and I are your hosts – you can find Emily at The Ambivert HERE. She’s a creative writer and blogger in Phoenix, Arizona! Aka, one of my longest running real-life besties who I dragged along with me from my formerly owned multimedia dance group our Music Industry days. =) (Another blog for another day lol). Subscribe to her blog to get a different perspective on this book! For the next few weeks, we will be featuring Brene Brown. Read below!

Our main focus is … well, it’s a few things! ⇓

  1. We want to encourage others to read more for the purpose of strengthening ones’ mind.
  2. We wanted to share with different viewpoints of the same book.
  3. We are both creative nerds who greatly enjoy books and wanted to be in sync with what we were reading (kind of like the same way two friends listen to the same playlist at the same time but from afar) in return connect with other like-minded individuals who seek to bond on an intelligent level. Rather than the standard: “hey read my blog you might like it!” sort of thing.

The Mindful Girls are a small, but growing, collective of strong/entrepreneurial females who express their inner creativity and drive through their passions within the fields of art, yoga, fitness, health coaching, natural living, DIYers, design, mindful expansion in effort to get to the other side struggle, using deeply rooted strength to succeed. We are sisters, we’re there for each other and though we may be in different parts of the world – our connection is strong. To learn more, go here and let’s talk!


The way it works is that we’ll report back to you, and each other after every 3 chapters to share our perceptions, feelings, emotions, bullet points etc of the chapters, and what it truly translates to us with our own personal life, and – inspiration that we can pass onto you. If you feel compelled to, jump online to Thrift Books, grab yourself a copy and join in this round or the next! Ps, this will get you 15% off valid for the next 14 days! Free shipping on orders over $10.

We chose 3 chapters because we want to study it and retain everything we can enough to share the substance to you. I can read up to 10 chapters a sitting sometimes! But quality over quantity for the sake of our intention here.
eternal sunshine of the spotless mind book

Rising Strong, by Brene Brown: A social scientist, & research professor at the University of Houston Graduate College of Social Work. The founder and CEO of The Daring way, an organization that brings her work on vulnerability, courage, shame, and worthiness to organizations, school, etc. A 2010 TEDx Houston Speaker who holds the top five most-viewed TED talks in the world with:”The Power of Vulnerability”. Rising Strong reckons us with our emotions and urges curiosity about what we’re feeling; Rising strong after a fall is how we cultivate wholeheartedness. Truly finding out about who we are, DEEP inside. A different view on how we practice inner revolution.

Author of the #1 New York Times Bestseller

Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead ⇐ Which I have also read! uhhhmazing book.
I am loving this book because it encourages us to embrace our falls, the guts behind the glamor of our everyday life stories. To me, showing my falls to others will bring a more authentic persona. Thanks to celebrities, society feels we always have to be perfect and be at the top immediately. How often do they show how they got there? I’m all for it! Sure, it’s a bit personal, but I’ll keep quiet on the things I don’t feel the need to be in public. I hope you enjoy this!
what I can share with you

from the first 3 chapters:

Put yourself “in the arena“. This really stuck with me. Being in the arena is anything from being fired, finding out about an affair, being silly in a workout class, catching children in a lie, disappointment at work, leading a team, parenting – or being in love, etc. These are our “facedown” moments, a moment when have risked showing up and being seen. Basically, sign up to get your ass kicked. Allow vulnerability to let you through. We lose our courageous vulnerability when we allow the people in the seats of the arena to criticize to guide our way with feedback. Brene says: “If you’re not in the arena getting your ass kicked, I’m not interested in your feedback.”

“Courage is contagious …”

“Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome.”

“Once we fall in the service of being brave, we can never go back. If we are brave enough often enough, we will fall; this is the physics of vulnerability.”

“The Rising Strong process: The goal of this process is to rise from our falls, overcome our mistakes, and hurt in a way that brings wholeheartedness and wisdom.” Is this something you can comprehend, in a way that you can utilize in your daily life? I ask because we all retain information differently, ha – hence the reason for this book club (in my eyes). To me, this process means to allow yourself to go through this pain, go through the embarrassment, or go through the risk taking part of being wrong.

You might also like eternal sunshine of the spotless mind book


Antioxidants, Essential Oils and Foods Inflammation

What is so important about Antioxidants?

We will tell you, my friends. Because I’m sure you hear it everywhere, but may or may not understand what it really does for our health. The body generates free radicals as the inevitable byproducts of turning food into energy. Others are in the food you eat and the air you breathe. Free radicals contribute to chronic diseases from cancer to heart disease and Alzheimer’s disease to vision loss Free radical damage can change the instructions coded in a strand of DNA.
We can fight off these free radicals for a sustained strong immune system with the foods we eat and the products we use on our bodies, with our best friend called Antioxidants. People who consume fewer amounts of Antioxidants are more likely to develop chronic conditions (including lung cancer in smokers). While supplements are not replacements, your plate should be full every day of vegetables, fruits, and whole grains that are all packed with antioxidants. The more we consume, the less vulnerable our bodies are to illness, allergies, lack of energy.

Essential Oil Sprays

C Currently, I am obsessed with essential oil sprays.  An instructor at my barre studio ends each class with a foot, mini head & shoulder massage. She sprays an essential oil mixture around the room and then she sprays it on her hands before she does the mini-massage. It is heavenly!!!

I was inspired and recently began making different types of essential oil products for my personal and home use so I thought…why not try a few essential oil sprays?

The first thing to know about working with essential oils is you have to store them in glass bottles.  If you use plastic, the essential oils will degrade the plastic and who wants that in your spray?

One of the main reasons I love these sprays is that they are little to none toxicity so adding the chemicals of plastic to the recipe would interfere with their natural state. I get my spray bottles from Amazon (click here) 

A Are you on Pinterest? I have an essential oil board in my Pinterest account, click here to follow it!


There are so many essential oil resources out there so it can be a little daunting when you start out. I pin DIYs that use natural products and are fairly easy to make.


Additionally, you can find several other recipes of mixtures for every type of ailment, cleaning, etc. You name it.


Here are 4 Essential Oil Sprays Recipes:

  • Sleep Spray: I based my sleep spray on this recipe from Green Living Ladies, although I slightly altered my version. I didn’t add the chamomile and I used Witch Hazel instead of water.
    I use it on my pillow and on my feet. It smells delightful! I just love the scent.
  • Calm Spray: This recipe is from Earthroma. It was listed as a diffuser blend but I just put it in a spray bottle with Witch Hazel.  I like to keep it in my car and spritz throughout the day to keep myself calm and peaceful.
    Just the actual motions of using the spray and knowing why I am using helps to keep me at peace.  Again, this too smells so good and feels refreshing!
  • After Sun Spray: This was my favorite of all the sprays. I based this recipe after Mind Body Elevate.
    I followed their recipe but used a smaller spray bottle. It smells wonderful and soothing. I would highly recommend making this one!  Also, I get my aloe vera gel from Trader Joe’s and I LOVE it.  It works the best and smells the best of all the aloe vera gels I have tried.
  • Gym Spray: This blend was my second favorite next to the After Sun spray.  I got this recipe from Jenni Raincloud and used the exact formula to spray yesterday after my barre class. I used it on myself and also sprayed my yoga mat.
    The scent is so clean, fresh and it kills the germs you may pick up on your mat during a class. I consider this another spray I would highly recommend if you go to the gym. It also works in your gym bag!

This is What Happened When I Stopped Using Conditioner

By not using conditioner the hair still needs to stay healthy – this is where supplemental nutrients become vital, otherwise, you risk having dry and brittle hair. I already am a lover of oils and extracts so this was an easy move for me, but if one wanted to make this move – one would need to be acclimated to having oils in their hair.

Now obviously the amount used will determine the “greasy” factor, so keeping in mind that a little goes a long way is key.

Moreover, I’ve had [without a doubt] wholesome hair since I was in 8th grade (and every color you can think of) because of my sister and mother even prior to that, so I think overall I’ve been pretty lucky to have the desire to keep it healthy as a motivation.



  • Once a week, I use a hair mask that includes Coconut Oil, Shea Butter, and Rosemary Essential Oil. Until recently, I’ve been using my own blend that I made (because I’m herbologist crafty like that) but this is being replaced with the Nutri-Pomade & Mask with Shea & Coconut by Qet Botanicals that I plan to cover all of the details in my upcoming Ayurvedic Hair Routine blog coming soon!
  • Twice a week, I use small amounts of Tamanu Oil as a strengthening treatment. This is being replaced with Natural Shine Serum by Qet Botanicals 
  • Twice a week – mixed with the Tamanu Oil: Undiluted 100% pure & therapeutic grade Rosemary, Cedarwood, and Clary Sage essential oils via my trusted affiliate partner Piping Rock (don’t be discouraged by the low price, they have no middle man and are able to knock the prices down!).These are all deemed as natural hair thickeners, increases circulation, and oil balancers. I pour them into my hair, rub together and run through my hair and on my scalp. I do not experience any burning but if you do, wash your hair immediately.
  • Daily Biotin capsules: Biotin assists with hair, nail, and skin health, aka Biotin is an enzyme and B vitamin. This is what has contributed towards my hair growth! (along with periodic hair trims, this is necessary!)


S Since [finally and permanently] moving to Portland, Oregon June of 2016, there is one major thing I noticed with my hair: it is completely fluffy! So take the above positive attributes of no conditioner plus the moisture in the air, this is the happiest I have ever been with my hair even in its natural state, to date.

Overall, I would highly recommend this method to anyone. I’m so happy that I’ve gotten rid of that greasy, weighed down conditioner!

What’s the worst that could happen? Nothing [in life] is permanent. If you have any questions I’d be happy to answer them or give advice on anything you’re curious about. Give it a go!

Please share with your friends. 

Namaste, friends.

Save The Undies

Proceed with caution: There is some serious girl talk about to happen! If you are shy – open up and #SaveTheUndies with me! (all hyperlinks lead to a safe page to U By Kotex & will help me out as a blogger)


As a female, and a lifestyle blogger – I am not afraid to talk about the embarrassing topics, of course – I will be a lady about it. But that “time of the month” or our “moon cycle” if you prefer, is something every female in the world has to deal with (or once had to), so let’s be straight forward here. It’s sometimes a miserable few days for us and not to mention – think about how many cute and [not cheap] undies we have ruined over the years? We are forced to have “those undies” that are ugly and get shoved to the back of the drawer underneath everything else. Let’s put a stop to it! I’m here to talk about the #SaveTheUndies campaign with U By Kotex®. Let’s be an #UnderWarrior together!

U by Kotex® offers a full line of feminine care products for moon cycles including pads, liners, and tampons. Outstanding protection that keeps you one step ahead with the new 3D Capture Core* technology.

U by Kotex® Ultra Thin Pads have 3D Capture Core*, a one-of-a-kind center that locks away wetness to help stop leaks.

Available in the Cleanwear®, AllNighter® and Security* pads.

CleanWear® and AllNighter® Features: • Have 3D Capture Core* that quickly draws in and locks away wetness • Period pads with super-soft sides for your comfort • Uniquely shaped pads with wings for a secure fit that helps prevent bunching • Unscented ultra-thin period pads for women (free of artificial scents and fragrances). • Easy-open wrappers in four fearless designs.

Security* Features: • Have 3D Capture Core* that quickly draws in and locks away wetness • Period pads that are breathable with a cottony soft touch • Uniquely shaped pads with wings for a secure fit that helps prevent bunching • Unscented ultra-thin period pads for women (free of artificial scents and fragrances).


 Even while this is a sponsored blog, the women in my family have used Kotex for years! Additionally with being an athlete growing up into my adult years, I am still very active and let’s be honest – tampons aren’t the most secure in hyperactive moments even the ones that say they are – wearing a U By Kotex 3D Capture Core in addition can keep all of us clean and free of embarrassment – and what else? #SaveTheUndies! Remember always do what makes you happy

This photo was taken from my bathroom drawer, they line up so perfectly pretty! (In the background you’ll notice I also have the U By Kotex tampons 🙂 ) The days of worrying about someone seeing your “liners” or “tampons” are over – U By Kotex have come out with some really cute designs. If one falls out of your purse, well – at least it’s cute.

So – How can you join the #UnderWarrior ranks? Simple – just head to, request a free sample of U by Kotex® pads with 3D Capture Core*, and help get the word out that U by Kotex® is here to help stop leaks and Save the Undies! Any “hyperlink” in this blog will lead you back to get a free sample. Please help me out by clicking on any of them!

DIY Massage For Active Bodies

“Dear Body, Im sorry Ive neglected you, not giving you the rest you need, I promise to rejuvenate you so you can function at your best level. – Me”

On an active level and on a sedentary level of being at a desk all day, our muscles need to be nourished with not only the foods we fuel ourselves with, but with massage – as it increases circulation and just feels dam good to be rubbed on! Especially for active bodies, massages ease pain and looses up the knots. And for beginners, they’re most likely experiencing an increased amount of pain due to their muscles unaccustomed to the depletion that’s happening. But … massages and regular bodywork can be pricey, so let’s go discuss what types of oils to use and how we can DIY massage in between professional bodywork sessions.

More specifically here, I’m referring to Ayurvedic Massage known as “Abhyanga”. It is said to enhance overall well-being and restores the balance of your doshas. If you’re unfamiliar with the Ayurvedic lifestyle, Ayurveda is a 5,000-year-old system of natural healing that has its origins in the Vedic culture of India. Tibetan medicine and Traditional Chinese Medicine both have their roots in Ayurveda and is a combination of our 5 elements Air, Space, Water, Fire, and Earth encompassing everything around us from our Minds, Environment, Nutrition, Bodies and Interactions. It is also known as the sister science to Yoga. (We will explain this more in a blog to come).

Keep scrolling for the instructional video …


Let’s get back to Abhyanga: Self Massage.

Why do we even need it?

  • Massage increases blood flow while helps the healing and helps move waste products through the lymphatic system.
  • Massage Relieves overworked muscles from spasm
  • Massage Helps recover post-exercise fatigued muscles
  • Massage Relaxes the nervous system, calming the mind
  • Massage Reduces cortisol levels that induce stress
  • Massage Can reverse chronic poor posture by breaking up & returning muscles to their original length
  • Massage enhances vision and creates better sleep patterns
  • Massage lubricates the joins
  • And a thousand more reasons!

The benefits of self massaging are at large and it’s up to you to be healthy and to stay healthy. While others can influence and encourage – no one other than you can do this action of desiring optimal holistic health. We urge you to follow these steps and try this at home, see how you feel and hope you found a new way to love yourself, and your body.


We thank Banyan Botanicals for this very educational video on Abhyanga Massage, and allowing us permission to have this in our blog for you.

Bless your body with oils infused with herbs and warm water. Massage the entire body prior to bathing. Saturate with love, for five minutes.”

Oils To use For Abhyanga:

We recommend Oils from Banyan Botanicals – They are specifically designed for Ayurvedic Massage:

Thank you for stopping by and taking the time to educate yourself. We wish you the best with Abhyanga Self Massage and are here as a guide for any additional help. Please email Sami for lifestyle corrections, wellness plans, or nutrition advice – first 3 emails are complimentary! [email protected]





GF Almond Banana Bread

Bread is so delicious! But often times it’s packed with bleached flour, gluten, and preservatives that make you raise an eyebrow while reading the ingredient list! So why not make your own, ESPECIALLY if you’re gluten intolerant – this is a perfect solution. I mean, have you seen the size vs price for gluten-free bread at the store? Outrageous! Nonsense! I’ll make my own. 🙂 And that’s exactly what #MindfulGirls Tiffany did with this Paleo, Gluten Free, Dairy Free, Organic, Almond Butter Banana bread.

Every week as part of our #BeMindfulDaily blogs we highlight specific foods to create recipes around, common household items with a goal of keeping you creative in your kitchen and utilizing these common foods in new ways than you normally would. Food shouldn’t be boring, food is medicine – make it fun and mouth watering!

This week (in addition to Spinach) we are highlighting Peanut Butter (or any nut butter). Tiffany used an almond butter for this banana bread and oh my it was so wholesome and comforting!

Keep scrolling for the recipe …

Nutritional Benefits of Almond Butter:

  • Natural energy booster
  • High in Calcium which aids in muscle function and keeps your skeleton strong
  • Contains copper: enables you to make melanin, which is a pigment that helps protects your skin from the sun
  • Each 2-tablespoon serving of almond butter contains 111 milligrams of calcium, or 11 percent of the recommended daily intake, as well as 299 micrograms of copper, or one-third of the daily requirement.
  • Contains Vitamin E & Magnesium: offers 89 milligrams of magnesium, which is 28 percent of the daily recommended intake for women and 21 percent for men; Vitamin E supports healthy communication between your cells and prevents blood lipid oxidation, which is a process linked to cardiovascular disease.
  • Almonds help to slow absorption of sugar and carbs

Fun Historical Facts:

  • Almonds are mentioned as far back in history as the Bible. They were a prized ingredient in bread served to Egypt’s pharos. Their exact ancestry in unknown, but almonds are thought to have originated in China and Central Asia.
  • The almond is botanically a stone fruit related to the cherry, the plum, and the peach
  • The Romans showered newlyweds with almonds as a fertility charm
  • California is the only place in North America where almonds are grown commercially. In the past 30 years, California’s almond yield has quadrupled. More than 450,000 acres in the lush San Joaquin and Sacramento valleys are under almond cultivation, stretching 400 miles between Bakersfield and Red Bluff, California.
  • They are 100% reliant on wild bees and honey bees for crop pollination — No bees, no almonds

Gluten Free, Paleo, Dairy Free, Organic

Save this recipe, pin it, share it, use it! Let us know if you have any questions – or send us a photo how it turned out!

RECIPE – Serves 8

Paleo, Gluten Free, Dairy Free banana bread with almond butter

Prep Time  (10 min)
Cook Time (55 min)
Total Time  (1 hr 5 min)



  1. 4 Organic Bananas
  2. 4 Organic Eggs
  3. 1/2 Cup Almond Butter (or any nut butter)
  4. 1/2 cup Coconut Flour
  5. 4 Tbsp organic coconut oil
  6. 1 Tbs Organic Cinnamon
  7. 1 Teaspoon Organic Nutmeg
  8. 1 Teaspoon Baking Soda
  9. 1 Teaspoon Baking Powder
  10. 1 Teaspoon Vanilla Extract
  11. pinch of salt
  12. 1/2 Cup walnut pieces – either mixed into the batter or crumbled on top with coconut sugar and coconut oil
  13. Crumble Top Recipe: 1/2 cup walnuts, 1/3 cup coconut sugar, 1 tbs hardened coconut oil. Sprinkle on top of batter before placing into oven
  14. 1 bowl, 1 plate, blender/processor, loaf pan



  1. Preheat oven to 150 degrees
  2. Combine the bananas, eggs, nut butter and coconut oil into a blender or processor – mix well
  3. Once all blended, pour into a bowl and add in coconut flour, cinnamon, nutmeg, baking soda & powder, vanilla and sea salt – mix well
  4. Gently fold in walnut pieces (or sprinkle on top)
  5. Pour batter into a greased loaf pan – spread evenly
  6. Place into preheated oven and bake for 55-60 minutes or until a toothpick inserted into the middle comes out clean
  7. Remove from oven, let cool in a pan on a cooling rack and flip your bread out onto a plate.
  8. Enjoy!


By Mindful Girls Tiffany
Be Mindful, You’re Creative
We know, amazing right. Banana nut bread takes me back to my childhood, at nanie’s house. It truly is a wholesome comfort food – now with a healthy alternative twist! Thanks, Tiffany!
If you have your own banana nut bread recipe (or similar) and want to share with us, comment your blog URL below so we can support you! Additionally, if you want your recipe blogged about and featured on our website – write us or submit your content here attn: Sami: [email protected]
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