Marcie’s Fabulously Fall Fruit-n-Nut Protein Waffles


Happy 🍁November🍁 1st 🍁Everyone!! When I wake up… The first thing I see out my window is a lovely oak preserve…. Trees, turkeys and clouds…oh what joy! And today… This fantastic fall morning… In addition to this view … I hear the sound of glorious rain! Glorious wonderful heavenly rain💦☂! Well, 💁🏽I don’t know about you…. But… When I wake up to a morning like this… Recipes flood 🤓my brain… And so…I present to you… Marcie’s Fabulously Fall Fruit-n-Nut protein waffles! Oh my… They are quite delish… Sooooo completely how my mind imagined they would be … (Well almost.. I’m a perfectionist I admit it! Haha! Always something I can tweak.. But I digress… Let’s just say these need so little tweaking!! I believe u will luv them!!) And you betta believe… I will be sharing this recipe with you all… After I finish my ☕️🍴breakfast of course…. 😘 👏🏻 happy 👏🏻happy 👏🏻Fall my IG Friends!!! @sproutliving @terrasoul @honeyville grains #waffles #organic #cleanliving #glutenfree #protein #livelovelaugh #fall

Marcie’s Fabulously Fall Fruit-n-Nut Protein Waffles:

The players:
2 C Honeyville Almond Flour
1/2 C Let’s Do Organics Coconut Flour
3 Scoops Sprout Living Pumpkin Protein
2 Tsp Terrasoul Vanilla Bean Powder
1/2 C chopped unsalted sunflower seeds
2 tsp Bobs Red Mill baking soda
2 tsp Braggs apple cider vinegar
3/4 tsp pink Himalayan sea salt
1 tsp good quality vanilla extract
1/2 c organic coconut oil (measured solid)
1/3 c organic 100% coconut milk
3/4 c + 1/2 c liquid egg whites
2 C organic frozen blueberries
2 super ripe bananas

•Waffle iron
•Hand held electric mixer
•Mixing Bowls, measuring spoons, rubber spatulas, etc.
•Non-Stick Coconut Oil Spray

The Game Plan:

~Preheat waffle iron.

~In a small bowl or mug:
•measure out coconut oil and melt for 30 seconds in microwave. Set aside.

~In small bowl:
•Measure frozen blueberries and set out on counter to soften slightly.

~In small bowl or mug:
•measure out baking soda, add apple cider vinegar, stir and set aside. This will activate and add some umphhhhh to your batter ;p

~In large bowl:
•Measure out almond flour, coconut flour, pumpkin protein, vanilla bean powder, sunflower seeds, sea salt, mix well. Set aside.

~In medium bowl:
•Place bananas, coconut milk, coconut oil, vanilla extract. Using a hand held masher, mash everything together. Set aside.

~In a medium size mixing bowl:
•Measure out liquid egg whites and whip with electric mixer to medium-stiff peaks. Set aside.

~Now bring it all home:
•Using a large rubber spatula—>Fold mashed-banana mixture into flour-nut mixture. Mix well. Stir in apple cider vinegar mixture. Fold in blueberries. Throughly and gently fold in egg whites. Batter will be thick and this is perfect!

~ Spray waffle iron with nonstick coconut oil spray. Scoop batter onto waffle iron and gently spread evenly to cover your waffle iron shape. Close waffle iron and cook until steaming stops. Remove and set in a warmed oven while you make next couple of batches… Or serve and eat (hehe!) while continuing to cook remaining batter… VIP: DON’T FORGET TO RE-SPRAY WAFFLE IRON BEFORE EACH Batch!!

Serve with warmed fresh fruit, cinnamon-infused pure maple syrup, cinnamon-honey or whatever your wonderful-little-heart desires😋

Note: These protein pancakes have no added sugary ingredients. The natural sweetness comes from bananas and blueberries. So don’t expect them to taste like typical sugary waffles. They remind me a little of granola. These here waffles are more hearty, still light in texture, but filled with solid nutrients to be long sustaining and energy giving. The added crunchiness of the sunflower seeds gives a delish granola-esque quality. These are adapted from my mocha-spice protein waffles where I soak dates in strong coffee. When using dates, the waffles tend to be sweeter so if you prefer that- you can soak about 6 dates in warm water, omit water, mash up and add to banana bowl and proceed with instructions as listed. They will be yummy that way too 🙂


Marcie’s Spicey Jalepeno Chicken Sausage Crustless-Quiche-Frittata-Thingy :)


Marcie’s Spicey Jalepeno Avocado Chicken Sausage Crustless Quiche-frittata-thingy:
(That’s a mouthful of a title! But so fitting for a mouthful of such savory spicey goodness!! Hehe!!)

Ingredients and prep:
~8 organic large eggs
~1/2 c light sour cream or your substitute
~1/3 c Trader Joes Hatch Valley green salsa or medium can of fire roasted diced green chilies
~1/3 c chipotle salsa
~1 C cheese of choice or alternative
~3 links of Adeles Mango Jalepeno Chicken Sausage diced (or any sweet Italian chicken sausage with casings removed will do) (Adeles –>you do not need to remove casings)
~1 large sweet yellow onion finely chopped
~2 jalepenos (seeded- or not🔥😏) finely chopped
~2 medium avocados diced into small squares
~ 1/2 cup finely chopped cilantro
~1/2 cup finely chopped green onions (set aside)
~1/2 tsp sea salt
~1 1/2 tsp granulated garlic powder
~1 TBS freshly and coarsley ground Tellicherry peppercorns (or your own ground pepper of choice)
~sweet Hungarian paprika for topping
~1 TBS EVOO (olive oil) for pan
~Non stick spray for baking dish

-Preheat oven to 350 degrees

-Spay a 9-inch pie shaped baking
dish or any shaped baking dish which measures around 9 inches.

-In medium pan sauté set over medium heat coated with 1 TBS EVOO sauté and cook diced yellow onion, jalepenos and chicken sausage – cooking until chicken sausages is cooked through. About 15 mins… Set aside. (Can be made in advance and kept in fridge overnight.) do not drain. The “juices” from your sautéed mixture add wonderful flavor to this dish 🙂 if you chill this overnight be sure to let it set to room temp or pop in micro for 30 sec or so for mixture to soften so it will mix well into your egg mixture. I prep all the work the night before.

In large mixing bowl mix eggs with sour cream, both salsas, cheese, avocado, cilantro and all spices except paprika. (Paprika is for the very end prior to baking.) Once everything is well mixed, add in and mix well the chicken sausage-onion-Jalepeno mixture. Pour into prepared baking dish. Top with diced green onions and lots of dashes of Hungarian paprika.

Bake at 350 degrees for 35-45 mins- depending on your oven. Check at 30 mins and if need be place a layer of foil lightly over the top to prevent over browning. Continue baking until center is firm and set. My dish is usually done at 40 mins 🙂

Marcie’s Almond JOY Bites


Marcie’s – Almond JOY Protein Bites

~3/4 C Organic Unsalted Almond Butter
~1 C Organic Unsweetened Shredded Coconut (divided in half)
~1/3 C Raw Unsweetened Cacao Powder (I 💛 Divine Naturals at Whole Foods)
~1/3 C of your fav unsweetened plain protein powder- my two favs are Pumpkin Seed Protein or Organic Brown Rice Protein) ( I buy NutraBiotics Organic Plain Brown Rice Protein and Sprouted Living Pumpkin Seed Protein)
~3/4 C coarsely chopped toasted almonds
~3 TBS Raw Honey (or your substitute here)
~1/3 C Organic Almond Flour
~1 TBS Organic Chia Seeds
~1/2 tsp Almond Extract
~1/2 tsp vanilla extract
~Pink of sea salt
~1-3 TBS coconut water

Set aside 1/2 c of the shredded coconut to roll your protein balls in later 🙂

Mix all dry ingredients, including remaining shredded coconut, all nuts and seeds, together in a large bowl.

Drizzle in honey and almond butter.

Mix together until almond butter is evenly distributed and well blended. Mixture will be slightly crumbly and clumpy. This is all good peeps 🙂

Add 1-3 TBS Coconut water until you can make a ball and it sticks together well.

Using a 1 inch cookie scoop, or your fingers, scoop out dough and roll into aprox 1-inch balls.

Roll protein balls into reserved shredded coconut.

Layer between sheets of wax paper in a container with a lid. Store in refrigerator.


PS: if u really wanna amp up the flavor (and indulgence ;)) you can add some EnJOY Life mini chocolate chips and some coconut extract. But it’s really not necessary … These are great as is and work as a great afternoon perk ;)👀

I make these very low on the sweetness scale. They aren’t overly sweet but still quite yummy… And energizing! Chia seeds add healthy fats and fiber too! Protein powder for longevity. Heart healthy nuts 🙂 Antioxidants and energy from raw cacao….lots of goodness in these little babies!! 😍

Marcie’s GFree Cacao-Banana-Nut Muffins


Marcie’s G-free Cacao Banana Nut Muffins:

~Preheat oven to 350 Degrees
~Line a 12-muffin tin with paper liners or spray wth non stick spray

~In a large bowl mix dry Ingredients:
-1 C Bobs Red Mill ‘Cup-for-cup’ flour blend Or Organic Brown Rice Flour
-1/2 c Nativa’s Organic coconut sugar (or you can use raw honey or applesauce equivalent – if you do this- add them to the wet ingredients)
-2 heaping scoops of Pumpkin Seed Protein Powder (I buy Sprout Living brand from Amazon or you can go to (if u don’t want to wait you can use any protein powder you wish)
-1/2 C Divine Naturals Raw Organic Cacao or any brand of raw cacao powder you prefer.
-2 healing TBS of Bob’s Red Mill Golden Flax Meal
-1 tsp aluminum-free baking powder
-1 tsp Bob’s Red Mill baking soda (I absolutely ❤ his baking soda!!)
-1 tsp freshly ground pink Himalayan sea salt
-3/4 c toasted pecans or walnuts coarsley chopped (or any nut of choice) (I toast my pecans in cast-iron skillet or in 300 degree oven for 3-5 mins) don’t over brown them 😉

Special mixture:
In a small bowl or mason jar mix 2 tsp Bob’s Red Mill baking soda + 2 tsp Braggs Unfiltered Apple Cider Vinegar and set this aside to use at the very end.

In another bowl mash and mix wet ingredients:
2 large very ripe bananas
3 tbs raw honey
1 C milk alternative of choice
3 TBS Organic Coconut Oil
1 egg or egg relaxer equivalent

~Pour wet ingredients into dry ingredients and mix just until combined.

~Fold in soda-cider mixture. Mix well but do not over mix.

~Using 1/4 c measuring cup, scoop batter into prepared muffin tins.

~Bake for 25 mins – test with toothpick in center for doneness. Some ovens run hotter and may be done at 20 mins- test at 20 mins and bake addition 3-5 mins depending on how they test 🙂

My recipe makes 18 muffins. It may vary depending on your choices 🙂

Sometimes I toast about 3/4 c pepitas and mix them with a little coconut sugar (about 2 TBS) and sprinkle over top of muffins before baking) you could do this with any but or seed you prefer I suppose 😉

Also- for a special treat, I will sometimes mix in 3/4 c Enjoy Life mini chocolate chips 🙂

Have fun and enjoy!!

Marcie’s Chicken Quinoa Stew


Marcie’s Quinoa Chicken Stew
(Quick n easy crock pot style!)
~use organic wherever possible
6 (or so) Frozen boneless skinless chicken breasts (if using thin cut then add 8 chicken breasts)
1 – 28 oz. can unsalted organic crushed tomatoes
1 – 15 oz can low sodium organic kidney beans
1 – full head of celery chopped (tops and ends cut off and discarded and do not use yellow center pieces in stew as this creates a bitter taste)
2 cups fresh baby carrots (right outta the bag)
3 cups fresh or frozen peas
1 cup uncooked quinoa (rinsed)
1 large yellow onion chopped
3 large cloves of garlic chopped
2 sprigs of fresh rosemary – remove from stems and chop (u can use 2 TBS dried if u don’t have fresh)
1 TBS fresh or dried thyme
2 tsp fresh or dried organic oregano
2 tsp garlic powder
1 tsp onion powder
1 tsp sea salt (I ❤ pink Himalayan)
1 TBS fresh coarse-ground pepper
6-7 cups liquid depending on your size of crock pot – the liquid ratio I use is 2 cups low sodium chicken broth and 4 cups water. You can use whichever ratio you prefer i.e.: all chicken broth, all water, etc…I’ve done both ways and is all good 🙂


Place 6 Frozen boneless skinless chicken breasts in crock pot. Season with 1 tsp sea salt, 1 tbs coarsely ground black pepper, 2 tsp garlic powder, 1 tsp onion powder.

Top with all remaining ingredients. Give a good stir.
Cover and cook on high 6-7 hours.
Use meat thermometer to be sure chicken is cook thoroughly.
Once stew is done, use two forks to shred chicken while still in crock pot. Or you can remove chicken to a plate or cutting board and shred with forks and put back into stew.
Once chicken is shredded- stir to mix it all up nicely with stew ingredients- heat about 10 more mins to allow all flavors to blend nicely.
Serve in bowls and enjoy! Great in a thermos for next day work lunches! And makes enough for at least two nights dinner!

When I chop onions and garlic – I chop tons of onions and garlic together at a time and then portion them mixed together into 1-2 cup servings in freezer bags. This way all I have to do is get them out, slightly thaw and dump right into my crock pot. I also pre chop and freeze tomatoes and herbs.  Whatever I can do to make weeknight meal prep go quickly, I will do!

Marcie’s Asian Inspired Pulled Chicken


🌟Winner Winner Chicken Dinner!!🌟

😎TGIF!! 💁🏽Want something quick easy and oh so😋 delish for your Weekend dinner!?! I’ve had requests for this recipe so I’m happy to share it with ya’ll today:

🙆🏽Throw this all in a crock pot, serve with my chopped veggie sesame slaw (recipe posting soon) or brown rice or quinoa or place in lettuce wraps and enjoy!

😋Marcie’s Asian Inspired Pulled Chicken:
–>> Put in crock pot:
12 frozen thin-sliced chicken breasts
–>> For sauce:
In food processor (or by hand):
–>> Chop up:
1 cup cilantro
1 cup Italian leaf parsley
6 garlic cloves (peeled)
2 inch ginger nub (peeled) and sliced
–>> Pulse until finely chopped. Set aside.
–>> Into a mason jar:
3/4 c low sodium soy sauce or wheat free alternative
1/2 c garlic style coconut aminos
2 TBS toasted sesame oil
3 TBS Organic Honey or Raw Honey
2 tsp red pepper flakes
1 tsp Chinese five spice
Juice and zest of 2 small mandarine oranges
–>> Add finely chopped herb/garlic mixture to sauce ingredients in mason jar.
–>> Place lid on mason jar, secure tightly and give sauce ingredients a vigorous shake.
–>> pour sauce over frozen chicken breast in crock pot. Add 1/2-1 tsp freshly ground sea salt over chicken. (Depending on your salt preference)
–>> place lid on crock pot and set crock pot on high for 7 hours.
–>> 30 mins to 1 hour before crock pot timer goes off, carefully lift lid off crock pot and set aside. While chicken is still in crock pot, using two forks, shred chicken. Stir it all up mixing juices well into chicken. Set forks aside. Place lid back on crock pot. Let heat back up until nice and steamy.
–>> While chicken is heating, roast in oven or a pan, 1 cup raw cashews. (I toss cashews in cast iron skillet on medium flame and toss until lightly golden) (about 3-5 mins) Once roasted cashews are cool, coarsely chop them and set aside.
–>> once chicken is done, give it another stir. Pour chopped cashews into crock pot and stir.
–>> if you are not serving this with the chopped veggie slaw, then you will want to slice up a bunch of green onions and toss them into your Asian inspired pulled chicken right before serving.
–>> once complete, your Asian inspired pulled chicken is ready for your dining pleasure :)!!

Yumm! 😋

Recipe Updates

Hello Again Gfreeandfabulous Friends,


Since beginning my blog… boy have I come a long way baby!  I will be updating many of my recipes… with new found nutritional yumminess! I’ve baked and cooked and baked and cooked some more… since this all began!  Lots of pics and updates coming soon! I have a little side business baking alternative cakes and cupcakes for special occasions for friends and family who have special dietary needs.   This has given me lots of good “excuses” for testing my recipes out on the “real world”..haha!  I’ll post some of the “fan favorites” that have gotten repeat requests! WOOHOO!

Also – I posted on facebook today – but wanted you to know a GREAT BAR that I’ve discovered for those inbetween times, on the go times..or really ANY TIME you need a good, solid pick me up – with WHOLE FOOD nutrition – that is GLUTEN, SOY and CHEMICAL FREE!!  You can count on one hand the ingredients used in these bars!


See my Facebook post today (Monday April 29th, 2013) for a coupon for a Buy One Get One!

Happy, Healthy Eating Everyone!