Collagen Oatmeal Ginger Energy Bites by Katie Brown

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Oatmeal Ginger Energy Bites

          With Collagen & ft. @Zevia Ginger Ale


  • 1/2 cup Raw Cashews
  • 1/2 cup Rolled Oats
    • plus 1/4 cup for rolling (if desired) 
  • 3 tbsp Sunbutter
  • 6 pitted Majool Dates
  • 1 tbsp Hemp Hearts
  • 2 Scoops Collagen (optional!)
  • 4 tbsp Zevia Ginger Ale


  1. Put cashews and oats in a food processor until in a flour consistency
  2. Add in dates and mix until combined
  3. Add in all other ingredients until reaches a consistency to roll/stay together
  4. Roll into golf ball size balls and roll in extra oats (if desired)
  5. Set in freezer for at least 30 minutes and then transfer to closed container and store in fridge for up to 5 days

Flourless Maple Oat Pancakes by Katie Brown

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Flourless Maple Oat Pancakes 

with @ModernOats

I'm sure you've noticed waffles and pancakes are becoming more popular amongst us foodies and as you scroll through your feed you probably see more and more every day. As I grew up, pancakes and waffles were considered a treat and not healthy. Thankfully, as nutrition and the concept of healthy food have evolved, so has the way we eat and what we eat. Quick easy healthy substitutions are not only just available but becoming widely known and used more than ever. 

Using flax seed instead of eggs, using oats instead of flour, coconut oil over vegetable oil and the list goes on. This recipe is flourless because I used oats as a replacement; I used the Vermont Maple Modern Oats. This flavor works perfectly because it has some extra nuts and berries with a hint of maple because who doesn't want more maple in their pancakes?These oats are my go-to breakfast or meal on the go. I have not found many packaged products that do not have lots of chemicals and preservatives in them and also meet the healthy/must TASTE GOOD standards, but these do. They have awesome flavors like goji blueberry, apple walnut, and coconut almond. The Vermont Maple uses real maple syrup and no added flavors. All of their products are certified Gluten Free, nonGMO, Vegan and 100% Whole Grain.

These pancakes can be made into waffles or pancakes and are super gooey on the inside but have a nice seer on the outside. These are super easy to make without a "mix" and taste so homemade and are so easy, you won't want to use a mix again! Took about 15 minutes to make and even DJ loved them (the most particular DOOD when it comes to breakfast food).

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  • 1 Cup Modern Oats
  • 1 Egg (or sub flax egg)
  • 3/4 cup Cashew Milk
  • 1/2 tsp Baking Powder
  • 1/2 tsp Vanilla Extract
  • 1/2 tsp ground Cinnamon 
  • Pinch of Salt, if desired


  1. Combine dry ingredients in 1 bowl and mix well
  2. Combine liquid ingredients in 1 bowl and whisk together
  3. Pour liquid mixture into oat mixture and whisk together until completely combined
  4. Heat up skillet with ghee or oil
  5. Pour 1/4 cup mixture onto skillet
  6. Once you see bubbles on top, flip over


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Sweet Potato Protein Waffles by Katie Brown



  • 3/4 cup inside of cooked sweet potato
  • 1 - 1 1/2 cup cashew mylk (or your choice of liquid/milk) (start with 1 cup and add more at end if needed)
  • 1 cup rolled oats (I used Love Grown Super Oats (gf rolled oats+chia seeds+quinoa flakes)
  • 2 eggs (1 egg and 1 egg white)
  • 1 T flax seed
  • 2 scoops protein powder (I used 1 travel packet of The Natural Citizen unflavored protein powder)
  • 1/2 T raw honey (or maple syrup)
  • 1/2 T coconut oil
  • 1/4 t baking powder
  • 1/2 t vanilla extract
  • dash cinnamon


  1. Mix all ingredients together to the desired consistency (going to be thick)
  2. Pour 1/4 cup into maker and shut - follow directions
  3. Cook for about 3 minutes (depending on waffle maker)

Note: Can use this batter for pancakes too!


Homemade Cashew Milk by Katie Brown



  • 1 cup raw cashews
  • 3 cups filtered water
  • optional: dash vanilla, cinnamon and sea salt


  1. Soak the cashews in water for a minimum of 4 hours in fridge (or overnight)
  2. Pour into colander to remove old water
  3. Rinse cashews with tap water
  4. Pour cashews into blender and add 3-4 cups of filtered water to the blender
  5. Blend mixture until done
  6. Taste and add optional ingredients
  7. Blend again
  8. Pour into air-sealed jar and store in fridge for up to 7 days

Note: no need to strain it, unless you want to.

Bulletproof Coffee by Katie Brown


Bulletproof Coffee 101

Bulletproof® is a branded coffee drink created by Dave Aspray in 2009 (founder of the Bulletproof diet). But recently, this coffee has been sweeping the internet. The drink contains "upgraded coffee" + grass fed butter + brain octane oil & blended for 30 seconds.

My roommate at the time and I first came across this drink at the end of 2016 and thought it was very weird but we seemed to continue to research it and talk about it until finally we decided to just go for it. Because, lets be real people, we have been taught for the last however many years, butter is bad for you, stay away from high fat foots, fat is bad for you, etc. But, as things have progressed and foods have changed over the years, that is not necessarily the case anymore.

But, lets break it down,

Grass-Fed Butter (or, Ghee) is different from regular butter because it is a more concentrated source of fat due to the moisture and other milk solids being removed and it is also more nutrient-dense. "Ghee has more butyrate, an anti-inflammatory fat that keeps you gut lining and metabolism in good shape". This type of butter has been popular in other countries for years.

Brane Octane, also can use MCT oil or coconut oil. Brain Octane is found in coconut oil but Bulletproof concentrates it to provide the purest energy source possible. It is "made with only C8 MCTs, which metabolize more efficiently into ketone energy than more common oils with C10 and C12 (Lauric Acid) MCTs"

Upgraded Coffee: "the absolute highest performance coffee beans on earth and [this coffee] makes you feel noticeably better than anything else you’ll find."  -Dave Aspray. You can purchase these coffee beans in ground coffee, coffee beans or K-Cups from the bulletproof website.

All in all, Bulletproof coffee is a "brand" which stems from the concept of "butter coffee". Butter coffee consists of brewed coffee + ghee + coconut oil. -- you can do either. When I first tried it out, thats exactly what I was doing. But now, k-cups and brain octane from bulletproof. I can actually tell a different in taste and the way it makes me feel.

Now, onto the benefits (because, obviously thats what you probably came to read about in the first place). These are what i've gathered from research and what I actually feel  is true from my experience

  • Can help with weight loss ("even though it is high in fats, the idea is to utilize bulletproof coffee in a way that the fats are used as a source of energy")
  • Very high in omega-3 fatty acids and omega-6 fatty acids
  • Possible to help reduce anxiety & improve mood
  • "Provides nutritious calories to keep you going throughout the morning, especially on days that you do not have time to grab breakfast"
  • Boosts cognitive performance

Something I took away from my research was the line, "when 'combined with a balanced diet, drinking buttered coffee could be healthy and "might give you a bit more energy than your everyday cup'"

It might sound weird to add butter to your coffee but these days, people are focused on high fat-low carb and this falls right in line with that concept. Give it a try and let me know what you think.

My morning routine:

1 bp K-cup + 1 tsp ghee + 1 tsp Bulletproof brain octane + 1 scoop vital proteins collagen peptides + 1/2 t Maca powder + cinnamon! ( blended in my vitamix for about a minute) and pour into my HealthyHuman :)

Questions? Message me!