Chestnut Flour Banana Muffins

I’ve always been a creative baker and treat maker. When I was younger, I’d swap whole wheat flour for white and double down on the amount of chocolate chips a recipe called for, following my intuition to make things healthier AND tastier.

In more recent years, I’ve gotten even more inventive: whipping up gluten free (and veggie packed) muffins, coming up with a homemade chocolate that’s got zero refined sugars or butter, and perfecting a (dairy free) ice cream with a base of avocados. To say adapting yummy goodies to specific diets is one of my gifts would be correct.

Well the last few weeks have provided me with plenty an opportunity to once again get creative in the kitchen. As I write this, I’m in the middle of pretty intense SIBO (small intestinal bacterial overgrowth) healing protocol. In addition to a handful of supplements, I’m following a very specific (very restrictive) diet for 30-40 days. Basically I can eat animal protein, eggs, and a small handful of fruits and veggies, all cooked. No grains, no dairy, no nuts or seeds (except chestnuts and sesame seeds), no sugar, no beans, no chocolate or cacao, no sweet potatoes.

Instead of focusing on all the things I can’t eat, I’m choosing to instead focus on everything I CAN enjoy, and using this as an opportunity to have fun with new recipes and ingredients.

My nutritionist sent me a recipe for a chestnut flour banana bread. I wasn’t sure how it would turn out (especially with NO nuts or other flour or sweetener) so I was pleasantly surprised when the bread was not just edible, but it was DELICIOUS!

Why chestnut flour? Compared to most other nuts (walnuts, hazelnuts, almonds, etc), chestnuts have a low fat and oil content. Technically they’re considered both a nut and a fruit. They contain a good about of fiber, which can help keep things moving along your digestive tract.

I made a few tweaks to the recipe from my nutritionist and these muffins were born. I knew they were a hit when even my family approved! I’ll be making these muffins even after my SIBO diet is over… they’re really that good, especially when slathered with the Strawberry Banana Compote recipe that I’ve also included below.

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Chestnut Flour Banana Muffins

Ingredients:

  • 1 cup ripe banana (about 3 medium bananas)

  • 1/2 cup coconut milk (I used full fat)

  • 1/4 cup coconut oil, melted

  • 2 eggs

  • 1 tsp vanilla

  • 1 tsp cinnamon

  • 1/2 tsp sea salt

  • 1 1/2 cups chestnut flour

  • 1 tbsp baking powder

Directions:

  1. Preheat your oven to 350 degrees. Grease or line your muffin tin (12 muffins).

  2. Add bananas, coconut milk, coconut oil, eggs cinnamon, vanilla and sea salt to your blender or food processor and blend until combined.

  3. Add baking powder and chestnut, and again blend until combined.

  4. Pour batter into greased muffin tin.

  5. Bake for 15—17 minutes, or until the muffins just start to brown and toothpick inserted into the middle of a muffin comes out clean. Enjoy warm, slathered with more coconut oil, butter (if you can do dairy) or a spoonful of the Strawberry Banana Compote below.

Strawberry Banana Compote

Ingredients:

  • 1 small banana, sliced

  • 1 cup strawberries, sliced

  • 1 1/2 tsp coconut oil

  • 1/2 tsp vanilla

  • Dash cinnamon

Directions:

  1. Melt the coconut oil in a small saucepan over medium heat. Add cut fruit and stir to coat evenly with the oil.

  2. Cook until strawberries have started to break down, about 10-12 minutes. Add vanilla and cinnamon. Serve warm atop muffins or store in an airtight container. Compote would be delicious stirred into yogurt bowls or spooned onto ice cream, slathered on toast or eaten on it’s own.

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Have you ever baked with alternate flours like almond, coconut or chestnut?

Which has been your favorite? I'm happy to share mine is now chestnut!

2019 Community Survey (+ essential oil gift!)

Being an entrepreneur and running your own business means you get to make the rules: you decide what your work looks like, what you create and who you serve.

A few months ago I came to the decision that I wanted to do more in person events and step back into teaching regular yoga classes. This has been SO rewarding so far. 

While it's been amazing to connect with many of you who are local to NYC through yoga and other events, I also want to continue to cultivate this online community. I've seen first hand the power of the internet to connect like-minded people across continents and time zones, mostly through my work with Robyn and the Rockstar Coaching Collective group we've created.

Rockstar is incredible in so many ways but one of the things I enjoy most is getting to know the humans behind the email addresses, Instagram handles and websites. It makes the online interactions we have feel authentic and so much deeper.

I'd like to create more of that here. I want to get to know YOU - who you are, how you found me and why you stick around.

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Even though I know there are hundreds of people reading my emails, watching my Instagram stories and tuning into my YouTube channel (which I'm definitely bringing back this year!), I'd like to have a better idea of the HUMANS behind those names and numbers.

Personally this motivates me to continue to show up, write and teach when I know there's someone on the other end listening, reading and appreciating what I'm creating. Plus, in such a digital age I think we do have to work at being human and cultivating human connections, IRL and online. It's easy to hide behind our screens, but that usually leaves us feeling alone and disconnected.

So today I have a small ask of you:

would you spend 3-5 minutes of your day to fill out this short get-to-know-you survey?

This is not just for me - by getting to know you all better, I'll be able to provide more helpful tips, recipes and emails. There's also a question on the survey where you can ask me anything so if there's something you want to know about me, this is your opportunity to ask :)

As a thank you gift for participating in this survey, I'll mail you a sample of one of my favorite essential oils (US friends only - international folks, I have something else for you!). Make sure to complete the survey by Monday, May 27th and include your email and address information so I can send that gift to you!

Click here to complete the survey + get your free essential oil!

Thank you in advance for being here - I appreciate each of you and am looking forward to getting to know you better!

Simple Veggie Frittata

A frittata is such a versatile dish - it’s simple enough to whip up for breakfast or brunch, but elegant enough to serve for dinner, and leftovers are amazing for packed lunches (yay for meal prep!).

Eggs are a wonderful source of protein and healthy fats, and, unlike so many other animal products, you can find high quality eggs at an affordable price, especially when shopping at your local farmer’s market or co-op!

I created this easy frittata as a quick meal to use up leftover veggies you may have lurking in your fridge. Veggies that probably wouldn’t have been eaten otherwise, either because you’re tired of eating them plain or there’s just not enough leftover from a meal to serve as a side dish. Use whatever vegetables you have on hand, and any herbs and spices too (both fresh and dried work here).

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Simple Veggie Frittata

Ingredients:

  • 10 large eggs, whites and yolks separated

  • 1 tsp sea salt

  • ¼ tsp freshly ground black pepper

  • 2 tablespoons coconut oil

  • 3 cloves garlic, minced

  • 2 cups cooked veggies, chopped into small pieces (I used sweet potato and broccoli but the possibilities are endless! Use what you have on hand)

  • Fresh or dried herbs, optional (I used about ½ tsp of rosemary, basil and oregano)

Directions:

  1. Preheat the oven to 350F.

  2. In a large bowl, whisk the egg whites until frothy. Add in yolks and whisk until combined. Add in salt and pepper.

  3. Melt the coconut oil in a 10-inch nonstick, oven safe skillet over medium heat. Add the garlic and season with additional salt and pepper. Cook until browned.

  4. Add cooked veggies to the skillet and stir to coat with oil and garlic.

  5. Pour the egg mixture into the skillet. Make sure that the vegetables are evenly distributed in the mix. Sprinkle fresh or dried herbs on top.

  6. Let everything cook for 5 to 7 minutes, until the edges of the eggs are set but the center is still wobbly when you move the pan.

  7. Transfer the skillet into the preheated oven and cook for another 7 to 10 minutes, until the frittata has set completely.

This recipe was inspired by the Superhuman Frittata from Go with Your Gut. I highly recommend this cookbook for lots of delicious, easy + gut-friendly recipes!

Do you have this on your calendar?

There are a lot of things no one teaches you about being an adult. Even though I've technically been an adult for well over a decade, and living on my own and supporting myself for almost as long, the last year has been one of deep lessons truly learning what it means to be a grown up human.

Even though the lessons are sometimes tough, it's actually pretty cool to go through this evolution and learn that I can create my own schedule, my own reality, my own best life (and you can too).

Something that's come up for me recently as well as a number of my clients is the idea of creating time for real fun and adventure.

While many of us travel and go on vacations and have time off work, all that stuff isn't always FUN. It certainly can be, but sometimes your annual family beach vacation (or your kid's soccer tournament in North Carolina, or your college roommate's wedding on Long Island) isn't what your soul needs.

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Even as adults we need fun and adventure. We need things to look forward to. We need time to just be ourselves and not just our commitments and our responsibilities.

So my question for you is this: Do you have something that you're looking forward to on your calendar this month? And taking it a step further, do you have something scheduled that you're excited about every month for the next few months?

I live by my Google calendar and I have a daily planner, but I still like to have a monthly calendar I hang on my wall. On this calendar goes the most important dates, events and birthdays.

Each time I turn to a new month, I have the opportunity to zoom out and ask myself: what does this month look like as a whole? Is there something I'm really, truly looking forward to on the horizon? Or am I simply filling my time with tasks, to-dos and commitments.

We all have the same number of hours in a day, same number of days in a week, same number of weeks in a year. But what you do with this time is up to you.

Not every moment is going to be perfectly productive or supremely relaxing or exactly aligned with your goals and dreams. We all have things we do that are for our jobs, or our families or our friends. Those things can be wonderful too, but I want to encourage you to make sure that you're making time for you. What lights YOU up. What leaves you feeling fulfilled and energized and happy.

The end of spring is a perfect time to look at the season ahead and plan. For many of us, summer is lighter on the "work" front, and there are more opportunities to get away or travel or reconnect with friends.

Aim to have least one thing that you're looking forward to on your calendar each month. It doesn't have to be a week vacation or retreat, but perhaps it's as simple as a day trip or show or special dinner with a close friend you haven't seen in awhile.

And once you've decided what you're going to do - schedule it out in advance. All the other to-dos, commitments and responsibilities can then be planned around that thing that truly is most important.

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So what's on my calendar for the next few months?

I'm going to Maine for a week at the end of the month. It's my happy place and I'm so looking forward to cozy morning fires in our house in the woods, doing the crossword puzzle and baking with my grandma, long walks on the beach and fresh ocean air.

And in June I have the pleasure of putting on two retreats. Yes, these are technically work for me, but I am truly excited for more time outside of the city, an excuse to do lots of yoga and eat really healthy food, and to connect with many of you!

If you're looking for a fun summer adventure to put on your calendar, check out these two retreats. Both are going to be nourishing in so many ways and I'd love to have you join us:

June 6-9 / Summer Self Care Retreat in the Catskills

If you have any questions about either of these experience, shoot me a message and I'll respond as soon as I can.

Whether your soul needs a retreat, a fun night our or a long, hot bath, make time for it. I've said this before and I will likely say it again, but when you take care of yourself and fill yourself up, you're better able to show up for everyone else in your life. Sometimes it can feel like you'll fall behind if you take time off work, or that you're being a bad parent if you leave for a weekend but the opposite it true.

When we show up for ourselves, we encourage everyone else around us to do the same and ultimately THAT is what makes this world a better place.

Let's hang out IRL! (upcoming retreats + classes)

I've been doing a TON of self reflection lately, on my life but also on my business and career (because especially with what I do, the two are so intricately connected). And while I'm still not completely sure where this next phase will take me, there are two things I know for sure:

  1. I'll be doing more teaching and in person events AND

  2. I want to build my schedule in a way that I have more quiet time, more time to digest (both literally and metaphorically) and more time in nature.

Which is why I'm thrilled to share some AWESOME upcoming opportunities for us to hang out in real life, all of which provide plenty of SPACE for us all to simply be and breathe.

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SUMMER SELF CARE RETREAT - June 6-9 @ the Catskills - Join me and fellow yoga instructor + massage therapist, Gretchen Williams, for a weekend of self care in the magnificent Catskill Mountains. This is for you if you're looking for an intimate, restorative weekend filled with yoga and healthy food. Space is limited.

Learn more + register here: Summer Self Care Retreat with Emily + Gretchen

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GO WITH YOUR GUT RETREAT - June 21-23 @ Kripalu in Stockbridge, Massachusetts - Join me and Robyn for a FUN + informative weekend at Kripalu Center for Yoga & Health. This weekend is for you if you're a fan of Robyn's work (her books Go with Your Gut and Thin From Within) or if you've been wanting to dive deeper into your own gut health and healing journey. This will be a larger retreat, so it's an awesome opportunity to bring a friend or family member, or make some new connections.

Learn more + register here: Go with Your Gut Retreat at Kripalu

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FLOW + RESTORE YOGA - (almost) every Friday 8-9:30PM @ Jewel City Yoga - 90 minutes of yoga is a commitment for sure, but what I've loved about teaching this class for the last few weeks is the SPACE that this longer format allows. We flow and build up some heat, and then we slow things down with some juicy restorative postures. I always include meditation, breathwork and some Katonah yoga theory in my classes, so you'll get both a mind and body workout in this class.

Sign up online or via ClassPass. **check the schedule as I will be traveling some this summer and not teaching every single week**

I'm also assisting regular classes at The Studio as part of the Katonah yoga apprenticeship I'm doing there. Follow me on Instagram to stay updated on which classes I'll be assisting.

While that's all for now, there will certainly be more IRL (in real life) opportunities for us to hang out in the future, and you all will always be the first to know what's happening!

Feel free to reach out if you have any questions about any of the events above. I hope to see some of you at one or more of these happenings this summer!

PS. You may have noticed but I've been a little quieter here the last few weeks. It's not that I don't have things I want to teach and share (I do! So much!), but right now my #1 priority is focusing on my health, which means writing and even some of my business work has been put on the back burner. I'm trusting that this will shift as things progress with my healing, and I appreciate your support and understanding along the way