Nut Free Fat Balls by lee tilghman

My coconut fat ball recipe was born almost 1 year ago to the week (my, how they grow so quickly!) It is one of my most popular recipes, and not least because they are fun to say.

They are low in sugar, easy to make, and delicious AF! Fat balls come in handy right before an afternoon yoga class, post dinner as a sweet treat, or even mid-morning as a I-can't-wait-till-lunch snack. They are portable, popable, and the flavor varieties you can make with the basic recipe are endless. I even made a pumpkin rendition. These first 2 recipes are full of nuts, and that's why I am super pumped to share a nut free version with all of you today. 

 Seen here topped with coconut yogurt and tahini. 

Seen here topped with coconut yogurt and tahini. 

These nut free fat balls are just as delicious, high in fat, and low in sugar as their nut-filled cousins. However, they are safe for those who are allergic to some of the main nuts in the original recipe (cashews, almonds).

It should also be pointed out that because they are nut free, they are also a bit more budget friendly. Can you say win-win?

Note: nut free fat balls are NOT tree nut free as they still contain coconut. If you have a severe nut allergy, please check the labels of the products you use to make sure they are not processed in the same facility as nuts!

Let's get to it!


Nut Free Fat Balls

Yields ~17 balls (depending on size)


  • 1 1/2 cup coconut shreds
  • 3/4 cup sunflower seeds
  • 3/4 cup pumpkin seeds
  • 2 medjool dates, pitted
  • 1 TBSP ground flax seed (if you can't find them already ground, you can grind them yourself in a blender, mortar and pestle, or spice grinder)
  • 2 TBSP cacao nibs
  • 2 tsp ground cinnamon
  • 2 TBSP unsweetened hemp milk (or any other seed milk)
  • 1/4 cup + 1 TBSP coconut oil, melted first then measured
  • 3/4 cup coconut butter, melted first then measured


  1. Add all of your ingredients to a food processor EXCEPT cocoa nibs. 
  2. Melt your coconut butter and coconut oil. To melt, leave it in the sun for a few hours, on top of a warm oven, in a bowl of steaming hot water, or scoop some out and melt it in a saucepan over low heat on the stove. 
  3. Process ingredients in a food processor for 1 minute. You may need to stop every now and then to scrape down ingredients.
  4. The last 10-15 seconds, add cacao nibs. This will ensure they stay chunky and whole!


  • You can use a high speed blender like a Vitamix for this, but I use a Food Processor. This is the food processor I use. 
  • When measuring out the coconut oil and coconut butter, make sure that it is melted first before measuring and adding to the food processor. Solid coconut butters/oils will not work in this recipe. To melt, leave it in the sun for a few hours, on top of a warm oven, in a bowl of steaming hot water, or scoop some out and melt it in a saucepan over low heat on the stove. 
  • The longer you blend them, the darker they get. If you want a lighter, creamier-colored ball, try not to over-process.
  • Switch it up! Add your own flavors like vanilla, cacao, cardamom, matcha, etc. to get different flavors.
  • Add 4 scoops Vital Proteins Collagen Peptides to get a protein boost
  • Keep them in a closed, airtight container in your freezer. They can last a good few months this way.
  • Traveling with fat balls: I find that I can keep my fat balls in a Stasher bag or glass container without refrigeration for up to 8 hours and it still tastes delicious. After 8 hours they get kind of mushy and weird.
  • I will never include the nutritional content/calorie counting in my recipes because that can trigger some people into counting/obsessing over foods. If you want the calorie contents, you can do the math yourself but please do not share on here, this is safe, count-free zone!

Pumpkin Fat Balls by lee tilghman

It's here!
An updated, fall rendition of my Coconut Fat Ball recipe.

 joyful autumnal fat balls!

joyful autumnal fat balls!

These balls are filled with healthy fats, tons of nuts, and warming spices such as ginger and nutmeg.

I love fat balls so much, I make them each week. I usually switch up the ingredients, and roll them into varying sizes so I can grab a bigger one when I'm more hungry and a smaller one when I need a lighter snack.  I always get asked how many are okay to eat in a single sitting and the answer is: listen to your body. I usually eat 1-2 in a sitting. Sometimes I top them with coconut yogurt or melted chocolate  when I'm feelin' extra. 

They're absolutely perfect alongside a warm cup of chai tea or topped with almond butter for a pre-bedtime snack.

I also love adding fat balls to my yogurt breakfast bowls. As seen below. 

I enjoy them best when I wait 4 or 5 minutes to thaw before biting into them, but let's face it, I'm not always patient enough to wait that long. 😆

The recipe below calls for 3 medjool dates, but feel free to add only 2 if you want to further reduce the sugar. I switch it up. 

I hope you enjoy!

Pumpkin Fat Ball

Makes 12-14 balls


 Pictured here with coconut yogurt + almond butter

Pictured here with coconut yogurt + almond butter

  • 1 cup unsweetened coconut shreds
  • 1/3 cup pureed organic pumpkin puree (make sure it's unsweetened)*
  • 3 pitted medjool dates, or 2 for lower sugar**
  • 1/2 cup raw cashews
  • 1/3 cup almonds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw unsalted sunflower seeds
  • 1 tablespoon ground flax seed
  • 1" fresh organic ginger, peeled and grated
  • 1 tsp cinnamon
  • 1/4 tsp sea salt
  • 1/4 tsp all spice
  • 1/8 tsp nutmeg
  • 2 tablespoons hemp milk (or any non dairy milk)
  • 1/3 cup raw coconut butter***


  1. Start by combining all of the dry ingredients (this means all ingredients except the hemp milk and coconut butter) into a food processor. 
  2. Process dry ingredients for 1 minute until a crumbly dough has formed.
  3. Next, add your coconut butter and hemp milk. 
  4. Process for an additional 1 1/2 minutes until well processed. I like my fat balls kind of chunky. If you want them smoother process for a longer amount of time. 
  5. Roll into balls and freeze, lay flat on parchment paper and freeze for a few hours or until hard.
  6. Store in an air tight container for up to 3 months. Best enjoyed slightly thawed. 


*I get my pumpkin puree canned from my local grocery store. Any brand works, just make sure its unsweetened.

**Standard recipe calls for 3 medjool dates, but try 2 or even 1 for an even lower sugar recipe.

***If your coconut butter is separated, stir until smooth before measuring out. This way you're getting the coconut meat and the coconut oil.

  • Balls may be oily as you're rolling them. That's okay, they'll dry up as they freeze. The oil is what holds them together.
  • Feel free to change it up! Add in cacao nibs for a chocolate-y twist, collagen powder for more protein, cardamom and vanilla for even more warming spices. 
  • I suggest using a food processor for this recipe, not a blender. Some people have great success using a blender for this recipe but I cannot guarantee the same results.

Black Bean Dip by lee tilghman

The dips of all dips. Spread this stuff on your sandwiches, top your tacos with it, your eggs, macro bowls, or dip your roasted veggies into. 

This is so addictive and SO easy to make. I literally make a batch each week and it never lasts more than a few days!


  • 1 can organic canned black beans
  • 1 tsp cumin
  • 1/2 tsp paprika (optional)
  • 1/2 tsp coriander (optional)
  • 2 TBSP olive oil
  • ~1/4 cup water
  • Juice of 1/2 lemon
  • 1 tsp sea salt


Drain and rinse black beans well. Add all ingredients to a food processor and blitz for 2 minutes. Store in a tightly sealed container for up to three days in the fridge!


Coconut Fat Balls by lee tilghman

My beloved fat ball recipe is here. I first posted about them on instagram but they became so popular they needed their own post on my page. I hope you enjoy them! High in fat + protein and low in sugar, these balls are to die for. I always have some on hand!


  • 1 cup coconut shreds
  • 1/2 c. Coconut oil, melted
  • 1/4 cup coconut butter
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 1/2 cup cashews
  • 1/2 cup almonds
  • 2 tbsp cacao nibs
  • 1 tsp cinnamon
  • 3 medjool dates (pitted)
  • 1/3 c. almond milk


  1. Blend everything in a food processor until dough is achieved. Dough will be wet, that’s good!
  2. Roll into bite sized balls then lay flat on a air-tight container and freeze. They last for months but they're so delicious I bet they won't. 
  3. Remove from freezer and let thaw 6 minutes before eating for optimal deliciousness!


  • SUGAR FREE: feel free to remove the dates completely for ultimate low sugar. 
  • PROTEIN BOOST:feel free to also add vital proteins collagen peptides, or a scoop of your favorite protein powder.
  • FAT BALL COLORING: everybody's fat ball color will be different, due to a multitude of reasons. Coloring depends on things like which types of nuts you use (dry, raw, blanched, roasted), when you add the cacao nibs (add them the last 3 seconds of blending for a lighter colored ball), and how cold your freezer is.  The coloring of the fat ball doesn't affect the taste or the nutritional content.  If you want a lighter ball, you can add more coconut butter and less coconut oil. 

4 Bananaless Smoothie Ideas by lee tilghman

Hey guys!

So, as you might have read, I am currently on a 21 day elimination diet with The Clean Program. I want to start off by saying that this post is NOT at all sponsored by The Clean Program. I will be very honest with my experience on the program on here.

I'm on day 3.

SO what is the Clean Program? Basically, the Clean Program is a glorified version of the elimination diet. The standard elimination diet means eliminating "toxic trigger" foods such as gluten, dairy, soy, coffee, sugar, alcohol, and other inflammatory foods for 21 days. These are foods that many people find to be the cause of many of their symptoms. After the 21 days is up, you slowly and scientifically re-introduce each food at a time so you can figure out the culprit. Most people feel amazing on the elimination diet and continue to eat this way (in general) for their lives. But sometimes, those things sneak back in and symptoms can return. 

My past experiences with elimination dieting: I did an elimination diet last year, which is how I figured out I was banana intolerant. You can read that whole post and experience here. Most functional health doctors and integrative nutritionists recommend doing at least 1 elimination diet per year. This helps in resetting the system, giving your digestive tract a break, and identifying triggers for a number of symptoms.  I had a really positive experience with my elimination diet. During those 8 months I didn't want to go near a banana in fear that my brain fog and bloat would come back. But one day, my body craved a banana. So I started small and had 1/4 of one. No symptoms. I was so happy! This is just an example of how the elimination diet can help heal your gut so you can enjoy the foods you want. 

Why are you doing the CLEAN PROGRAM? Last year, a few friends of mine did the Clean Program and had amazing experiences with it. It helped them kick their coffee addiction, sugar addiction. This year, I wanted to try it out! Doing the Clean Program also means no honey, maple syrup, banana, agave, peanut butter, black tea, corn, nightshades, or alcohol. I normally eat along these guidelines on a day to day (save for PB), but in Mexico City, I ate gluten, dairy, and soy, (sometimes all together) and this whole week my torso has been in hives and super itchy. I have also been experiencing loss of concentration, digestive issues, and some low energy. So I, along with my functional health doctor, decided to get to the bottom of things, and have decided to embark on this program! Taking my health into my own hands feels amazing!

Aside from my own symptoms, there are a lot of reasons why people may choose to do a Elimination Diet. Some of them are:

  • trouble sleeping/staying asleep
  • acne, redness
  • hives
  • bloat
  • gas, constipation, diarrhea, IBS
  • acid reflux
  • tiredness
  • fatigue
  • anxiety/depression
  • loss of concentration/focus
  • dependence upon coffee, sugar
  • allergy symptoms such as runny nose, itchy eyes
  • other skin issues like eczema

 In this round of elimination dieting, I wanted some variety in my morning shake, so I came up with 4 delicious and different different smoothie recipes, all which contain no banana, gluten, dairy, soy or other inflammatories. These can be enjoyed for breakfast, as an afternoon snack, any which way you choose! I hope you enjoy them!!

1. Toasted Coconut Carrot Cake


  • 2 tbsp toasted coconut flakes (to make, simply heat coconut flakes over medium heat until fragrant)
  • 1 cup fresh carrots
  • 1/4 cup almond milk
  • 1 cup water
  • 1 tsp cinnamon
  • 1 tsp all spice
  • 1 tsp nutmeg

Blend and top with another healthy dash of cinnamon.

2. Blueberry Dream


  • 1 cup frozen blueberries
  • 3 frozen strawberries
  • 1 1/2 tbsp cashew butter
  • 1 heaping tbsp flax seeds
  • 1/4 cup almond milk
  • 1 cup filtered water
  • 1 scoop vanilla protein powder of choice

3. Kale 'N Chlorella


  • 2 leaves green kale
  • 1 tsp Sun Potion Chlorella
  • 1 large handful spinach
  • 1/2 cup cucumber
  • 1/4 cup raw fennel
  • 1 tbsp flax seed
  • 1/3 avocado (frozen or fresh)
  • 1/2 cup nut milk
  • 1 1/2 cup water
  • 1 scoop vanilla protein powder of choice (optional)

Blend and enjoy! Garnish with chia seeds and a sprig of fresh mint.

4. Ashwagndha Coffee Cacao


  • 1 tsp Dandelion Mocha Teeccino
  • 1 tbsp cacao powder
  • 1/2 avocado
  • 1 cup hemp milk
  • 1 tsp Sun Potion Ashwagandha
  • 1/4 cup filtered water
  • 1 scoop chocolate protein powder of choice (optional)
  • 1 pinch sea salt
  • garnish of cacao nibs

Blend and enjoy! Garnish with some cacao nibs for crunch. 

5 Ways to Eat Sauerkraut by lee tilghman

Today we are going to talk about one of my favorite topics: the gut. Fun fact: did you know that doctors are starting to call the gut the 2nd brain? 

I for one can vouch for this - when my digestion is not working properly, I just don't feel like myself, I feel sorts of whack. It really makes sense- when our digestion is not working at its optimal level, we feel fatigue, dragged down, mopey, unmotivated. But when our guts are working 110%, we can devote our energy and time to other areas of our life to help them grow and flourish. You know that uncomfortable bloated, gassy feeling you get after eating? Gut problem. Or maybe you can't stay regular? Gut issue. Skin problems can also be gut-related. We really are just figuring out how big of a role the gut plays in all areas of health and wellness.

We all know there are things we can do for our guts, like taking probiotics, drinking kombucha, avoiding gluten - but did you guys know that sauerkraut is one of the best sources of probiotics we can ingest? It's loaded with the good stuff that keeps our guts sealed and bellies happy. Today, I want to share with you a very exciting blog post I have put together in partnership with my friends at Farmhouse Culture. They've got a whole line of really various kraut flavors available at stores like Whole Foods, and they've also just released a line of fermented veggies - think tangy beets, curried cauliflower, and ginger carrots - to help your gut get healthy and strong.

On Breakfast Tacos

Here to combine your 2 favorite things, breakfast + tacos. These easy throw-everything-together tacos are delicious, healthy, and super tasty with the addition of Farmhouse Culture's Smoked Jalapeño Kraut. Don't have some of these ingredients? No problem! Feel free to sub out whatever and add in things. Don't have cabbage? Use broccoli! No red pepper? Use tomatoes! Simply make some scramble eggs, lay them over a gluten free tortilla, then top with cabbage, sautéed red pepper, micro greens, and Farmhouse Culture's Smoked Jalapeño Kraut and bam, your day just got 10x better.

On top of a Macro Bowl

Macro bowls are my BFF. I love 'em because I can literally eat them at any time of day, and they are so fast and easy to throw together if you just prep a little bit at the beginning of the week. Plus, they never fail to look amazing. This bowl was super easy, and I used Farmhouse Culture's fermented beets as well as their horseradish leek sauerkraut. 

On a Bagel

Mmmmm. There's nothing I love more in the morning than a big old Sunday morning bagel. In high school, I'd spend each Sunday morning at my friend Maddie's house and her mom would put out a huge spread of bagels. Every kind, every topping, it was amazing. Now, this is a reinvented, healthier version. 

  • 1 Bagel (I use Barely Bread Paleo bagels)
  • 4 tbsp non-dairy cream cheese (I love Kite Hill)
  • 1/2 avocado
  • 4 tbsp Farmhouse Culture Garlic Dill Pickle Kraut
  • 1 egg
  1. Cut the bagel in half. Toast until golden brown.
  2. Add 2 tbsp of cream cheese to each side. 
  3. Add 2 tbsp of Garlic Dill Pickle kraut to each bagel half.
  4. Fry an egg, place on top of the kraut, close the bagel and enjoy.

On top of Savory Oats

  look at that color!!

look at that color!!

When you think of oats, you probably think of that sweet, bland, water-y, heavy, chewy breakfast your mom would try and feed you as you ran out of the house to catch the school bus. What if I told you about savory oats? Turmeric spiced oats topped with avocado, a 5 minute egg.

These oats are here to change your mind. 

  • 1 1/2 cups nut milk
  • 3/4 old fashioned oats
  • 1 tbsp freshly grated turmeric
  • 1/2 tsp sea salt
  • 1/4 avocado
  • 1 soft boiled egg
  • za'atar
  1. Add 3/4 cup rolled oats and 1 1/2 cup hemp milk (any other milk works too!) to a saucepan over medium heat. Bring to a boil, then bring down to simmer.

  2. Add 1/2 tsp sea salt and 1 tbsp fresh grated turmeric (if you don't have fresh turmeric, powdered works too- but definitely suggest the real deal stuff) stir for 20 seconds and let cook another 3 minutes.

  3. Remove from heat and top with 1/4 avocado, flaky sea salt, zataar, @farmhouseculture Classic Caraway Kraut and a runny 5 minute egg, and enjoy!

On top of Cauliflower Rice

So long regular, plain old boring white rice. You're so 2016! This year is all about cauliflower rice. And all you need are two things: a big head of cauliflower (preferably organic) and a food processor.  This dish is inspired by a classic Korean bowl: rice, kimchi, and sea vegetables. Farmhouse Culture's California Kimchi is perfect for this bowl. Simply pulse your cauliflower head a few times in a food processor until fine. Sauté over low heat with olive oil, liquid amigos and pepper for 4 minutes then top with all the goodies: cabbage, micro arugula, red pepper, Farmhouse Kraut California Kimchi, rainbow carrots, curry cauliflower, and wakame seaweed!


Check out Farmhouse Culture's website to learn more about kraut. Also, they've got some Kraut Krisps coming out, which are chips with live probiotics in them! So tasty, and good for us too. Read on for more tips on ways to eat kraut.

Coconut Peanut Butter by lee tilghman

Oh my gooooodies. Coconut peanut butter, welcome to my life. I hope you never leave. 

Happy Tuesday, everybody!

I hope everyone is having a great week. I certainly am. I just found out I am going to NYC on Thursday for a quick 24 hour trip with Nike. I can't release details yet, but it's going to be SO much fun and I can't wait to share what we are going to be working on together!! EEEH!!!

It's finally feeling like fall here in LA, after a few really hot, hot days. As an east coast-er, I can't lie and say I don't miss fall sometimes. I love it here in LA but some days it's so hot here and everyone at home in Connecticut is apple picking, wearing sweaters, and doing fall things. There's nothing like the weather getting chillier and snuggling up with a cup of hot tea. And baking something. Yes, baking something.

But then I go to the farmer's market and take in the sights and see that there are still figs, heirloom tomatoes, and everything feels right again. And the reasons that I moved to LA flood back into my brain.

Today I want to share with you a very special recipe! It's inspired by a follower of mine actually, but I made some tweaks to make it my own.  I used my new food processor for this. I don't recommend using a blender for nut butter. Food processors do a much better job. 

This coconut peanut butter is so smooth and silky, but has a delightfully nutty and almost sweet note from the coconut. Plus side, there is no added sugar. It tastes divine on apples, persimmons, toast, oatmeal, and of course, by the spoonful. 


  • 2 cups roasted, unsalted peanuts
  • 1/2 cup coconut flakes
  • 3 TBSP coconut oil (melted
  • 1 tsp sea salt
  • 1/2 tsp vanilla extract


  1. Start by adding 1 1/2 cup peanuts to a food processor. Blend for 2 minutes or until the peanuts roll up into a ball. Turn the processor off, and stir around the peanuts with a spatula. 
  2. Turn the food processor back on, and add coconut flakes.  Continue blending, then add salt, coconut oil, and vanilla extract.
  3. Process for an additional 4 minutes, or until the peanut butter is completely smooth and creamy.
  4. Add the last 1/2 cup of peanuts to the processor and process for 10 seconds. That way, your peanut butter will still have some texture and bite. 
  5. Keep in fridge in a tightly sealed container. 

Vegan Toast Ideas by lee tilghman

Toast is one of my favorite things to have for any meal- breakfast, lunch, dinner. What I love about is how healthy and versatile it can be. You can make a sweet or savory toast. You can add fruits, vegetables, nut butters, hummus, vegan yogurts....I mean it when I say that the possibilities are endless.

Toast may be a trendy food, but I think it's super trendy for a reason. Finally, America is no longer afraid of carbohydrates! I remember when everyone started banning bread from their diet in the early 2000's. Bread was looked at as one of the most unhealthy things ever, so we all stayed away from it. Yet other cultures have bread every day as a healthy part of their diets, yet we Americans have such a weird way of viewing food everything is either banned or in abundance.

Toast is my a go-to meal and snack for me. It's super satisfying to eat and a quick clean up, which is always a win. Most days, it's a large piece of sourdough with hunks of avocado, sea salt flakes, red chili pepper flakes, and truffle oil. Soooo good and keeps me full through lunch. But I want people to know that there's a lot more out there than avocado toast. Although, avocado toast, I love you. I really do. Please don't take this personally.

While we are on the subject of bread...I might be giving up gluten pretty soon for 21 days.


Have you heard of the Elimination Diet? It is a way of eating (more than a diet) to discover food intolerances within you.  On the elimination diet, you consume no gluten, no dairy, and no soy for 21 days, and then you slowly re-introduce those foods to your diet, paying close attention to how you feel. I think of the elimination diet as an allergen tester, not so much a diet.

The Elimination Diet is said to help improve their mental focus, sleep patterns, skin issues, mood disorders, and energy levels... Why wouldn't I do this? The food we put into our bodies is 100% directly related to how we feel about ourselves and our environment, and I want to feel as close to 100% as possible, all the time.

This elimination diet, if I go through with it, will not be easy for me. First off, I pride myself on being one of those girls that eats everything (except animal products since I've become vegan). I guess I don't love being perceived as a picky eater. I love being low-maintenance, and I am worried that the elimination diet will make me high maintenance! But, it's only for 21 days. Lee, you can deal with it. 

Giving up dairy will be no issue as I don't eat dairy anyway. But soy and gluten? This won't be so easy. Let me tell you. I love tofu. I eat it 2x a week. As a vegan, tofu is my savior. I eat it for lunch in a salad or in a noodle bowl for dinner. I have 4 packages of tofu in my refrigerator right now. Into the freezer they go!

The only time I eat gluten is when I have my sourdough toast with avocado on it. Which is quite often if I am being honest. And I just haven't come across a gluten-free alternative to sourdough bread. I love my bread chewy and moist, and that's the glutenous part of bread, isn't it. Oh, well..I want to know if I have any food allergens, and so this elimination thing will let me know.

 These toast toppers that I am presenting can be enjoyed on any type of bread you fancy, gluten free or not. So, get your bread out, and your toppings out, and wow your friends and have a toast making party this weekend. 

Responding to the toast craze happening in the food world right now, I wanted to give some inspirational ideas on ways you can get creative with toast toppings, the vegan way. The options are endless!

Toasty Ideas:

  1. avocado, radish, sea salt
  2. coconut cream, kumquats (or another citrus of your choice)
  3. cashew butter, pistachios, blueberries
  4. black bean hummus, cucumber, hemp seed
  5. unsweetened vegan yogurt, steamed yellow beets
  6. hummus, steamed cabbage and steamed carrots, splash of truffle olive oil
  7. blood orange, honey, sea salt
  8. cashew cream, pine nuts, herbs, olive oil
  9. peanut butter, caramelized banana, vegan chocolate chips
  10. almond butter, blueberry compote (recipe here), coconut flakes
  11. coconut yogurt, blueberry compote
  12. avocado, sliced cucumber, carrots
  13. cashew cream, strawberries, maple syrup
  14. coconut yogurt, figs, ground flax seeds
  15. peanut butter, blackberries, honey, bee pollen, "bear toast"
  16. hummus, avocado, grilled mushrooms, parsley, olive oil
  17. tofu mousse, peanut butter, granola
  18. coconut cream, wild mushrooms, garlic, salt, lemon, chives "creamy mushroom toast"
  19. olive tapenade, and fresh herbs
  20. guacamole, salsa, black beans, corn, and cilantro "taco toast"
  21. Sauerkraut with avocado
  22. Beetroot hummus, sautéed beet leaves with garlic and chili oil "whole beet toast"
  23. macadamia nut butter, blackberry preserves, hemp seed, honey

What are your favorite ways to eat toast?

Peanut Butter Granola Bars by lee tilghman

Fall is here, and with that, I introduce to you: the raw peanut butter nut & seed bar!

These bars are loosely based off of Taline Gabriel's Hippie Lane app. I changed a lot of the ingredients though, and they still turned out amazing!! They are SO chewy, gooey, and hardy. I will certainly be taking these on my camping trip to Big Sur next week!

I eat an energy bar almost every day and have a habit of buying them from the store where they can be very expensive and sometimes loaded with tons of sugar. These bars are a great substitute and are surprisingly easy to make. Also, feel free to make these your own- it's okay if you don't have all of these ingredients on hand. I challenge you to make due with what you have! Clean out those cabinets and use the food you already own! If you don't have peanut butter, use cashew butter! No pumpkin seeds? Use sunflower seeds! Don't have agave? Use honey instead! Cooking, to me, is expression of self, and of what we already have on hand. Get creative - you can't go wrong here with these bars! 

Now, let's get to it.


  • 1 cup gluten free oats
  • 1/2 cup almonds, chopped
  • 1/2 cup cashews, chopped
  • 1/4 cup pumpkin seeds
  • 1/4 cup sesame seeds
  • 1/2 cup dried coconut
  • 1/2 cup golden raisins
  • 1/4 cup cacao nibs
  • 1/3 cup ground flaxseed
  • 1 tsp cinnamon
  • 1 cup peanut butter
  • 1/3 cup agave nectar
  1. Start by combining everything into a large bowl but the agave nectar and the peanut butter. 
  2. Mix everything together with your hands.
  3. Slowly add your peanut butter
  4. Slowly add your agave nectar.
  5. Line a baking tin with parchment paper and freeze for 2+ hours.
  6. Cut into pieces and keep frozen.
  7. If you have a dehydrator, feel free to dehydrate these for 8 hours. 
  8. Enjoy!

Ombre Avocado Pudding Chia Pudding Jar by lee tilghman

This may or may not be the prettiest thing I have ever eaten! 

This was a perfect lunch for me to eat before traveling up to my ski house in Vermont tonight. I needed to fuel up for a long drive!

Bottom layer:

  • 1/3 cup So Delicious dairy free Coconut Yogurt 
  • 2 tbsp almond milk
  • 3 tbsp chia seeds

Shake well in a mason jar, let sit in fridge for 30 minutes to thicken.

Middle layer:

  • 1.5 frozen bananas
  • 1/4 avocado
  • splash almond milk
  • 1 cup organic baby spinach

Blend until thick, creamy consistency is reached. Pour atop chia seed pudding.

Top layer:

  • 1.5 frozen bananas
  • 1 tbsp spirulina
  • 1/4 avocado
  • splash almond milk
  • 1 cup organic baby spinach

Blend until thick, creamy consistency is reached. Pour atop second layer.


Peanut butter cookie dough- my secret recipe :)

Coconut shreds

Enjoy this healthy, yummy treat with a big spoon and wrapped in a warm blanket!

Raw/Vegan Pitaya Pudding with Homemade Date Sauce by lee tilghman

 Pitaya Pudding with Vanilla Date Sauce 

 This is a sweet, thick, custard like mousse made from a plethora of super foods. 
You will need: 

 1/2 cup buckwheat groats soaked overnight and rinsed 
1 pitaya plus superfood pack 
1/3 ripe avocado 
1 frozen banana 
1 tsp honey 
2 tbsp golden raisins 

 Place the above ingredients in a blender or food processor in the order listed. Make sure that your buckwheat groats have been soaked overnight and rinsed. 

 Pour into a cup, top with the vanilla date sauce, coconut, and gojis!!! 

 Vanilla Date Sauce (makes 4 servings) 
4 medjool dates soaked in hot water for 10 minutes 
Splash of vanilla extract 
Pinch of Sea salt  
1 tbsp honey 

 Blend well, store in a mason jar in fridge. Put on nana ice cream, oatmeal, straight from the jar!

Pitaya Pudding with Vanilla Date Sauce

This is a sweet, thick, custard like mousse made from a plethora of super foods.
You will need:

1/2 cup buckwheat groats soaked overnight and rinsed
1 pitaya plus superfood pack
1/3 ripe avocado
1 frozen banana
1 tsp honey
2 tbsp golden raisins

Place the above ingredients in a blender or food processor in the order listed. Make sure that your buckwheat groats have been soaked overnight and rinsed.

Pour into a cup, top with the vanilla date sauce, coconut, and gojis!!!

Vanilla Date Sauce (makes 4 servings)
4 medjool dates soaked in hot water for 10 minutes
Splash of vanilla extract
Pinch of Sea salt
1 tbsp honey

Blend well, store in a mason jar in fridge. Put on nana ice cream, oatmeal, straight from the jar!

Chia Pudding & Kale Smoothie Parfait by lee tilghman

  leefromamerica : 
 Trying to pack in as many nutrients as possible before a week of parties & crazy food. This is a chia pudding and kale smoothie parfait. The chia pudding is just 1/4 cup chia seeds mixed with 1 cup almond milk & golden raisins, shaken well and set in the ridge for a few hours. My kale smoothie contains 3 leaves of Tuscan kale, 1 banana, 1 cup wild frozen blueberries, 1/4 cup frozen strawberries and some h2O blended together. Topped with some goji berries, coconut flakes, buckwheat groats & rawnola👽 #monday 
 Chia Pudding & Kale Smoothie Parfait!


Trying to pack in as many nutrients as possible before a week of parties & crazy food. This is a chia pudding and kale smoothie parfait. The chia pudding is just 1/4 cup chia seeds mixed with 1 cup almond milk & golden raisins, shaken well and set in the ridge for a few hours. My kale smoothie contains 3 leaves of Tuscan kale, 1 banana, 1 cup wild frozen blueberries, 1/4 cup frozen strawberries and some h2O blended together. Topped with some goji berries, coconut flakes, buckwheat groats & rawnola👽 #monday

Chia Pudding & Kale Smoothie Parfait!

BLISS BALLS by lee tilghman

Bliss balls are the best!

Why? Not only are they extremely easy to make, full of whole ingredients, but they are the perfect pre-run, as a midnight snack, or cut up and thrown onto my breakfast bowls. They contain 5 ingredients and take just a second to make.

Ingredients: (makes 6 balls)

  • 10 pitted dates, soaked in water for 10 minutes
  • 1/4 cup cashews
  • Assorted superfoods for toppings (matcha, chia, goji, cacao nibs, hemp seeds)

Blend the nuts and dates together in a food processor (I use my trusty Vitamix) until dough is achieved. If you do not have cashews, try using walnuts or almonds!

Transfer dough to a big bowl for mixing. roll them into balls. I like to make different sizes for different hunger levels.

Place your superfoods onto plates. Roll balls through superfoods until fully coated.

Keep balls covered and refrigerated for up to two weeks. These travel well, too, perfect for grab and go!