breakfast meditation


“There are days when solitude is a heady wine that intoxicates you with freedom, others when it is a bitter tonic, and still others when it is a poison that makes you beat your head against the wall.”

– Sidonie Gabrielle Colette


This applies to all forms of nourishment, our connections to whoever and whatever. Your relationship with all your interpretations of your surroundings.

Our food or time alone, as given in this example, has the potential to translate in our bodies in a variety of ways- dependent on a state of being.

This meal filled me first most with reassurance that I am taking care of myself, allowing space and time to give attention to my needs and intentions.

Grateful for this black coffee, oats with banana and raisin and peanut butter that gave me all the good stuff. Energy and inspiration.


Make Do: Sweet Potato Apple Muffins

sweet potato & apple breakfast muffins

Hi Friends! Did you know you can follow me on Facebook ?! Like and share The Connected Kitchen page if you want to connect with me further and see other things I’m sharing outside of recipes that I think are valuable and interesting. There’s also Instagram where you can peak on my food and other life stuffs!

I’m thinking of whipping up a weekly installment of posts called “Make Do,” preferably published on Monday because catchy post names on a blog with a schedule go together like peanut butter & jelly.

These posts will be a product of what I am usually doing in the kitchen already, making do with whatever needs to be used up in the fridge or pantry in an effort to satisfy the urge to create something. It could be a baked good, snack, or lunch idea, whatever the kitchen happens to allow that day.

I feel that this regular posting will bring a focus to my blog and hopefully inspire those who read to get creative with the ingredients they already have  that are waiting for new life to be breathed into them. I think this way of cooking is approachable and inspiring and facilitates a pressure free environment, free from following a a strict recipe with an anticipated outcome. Rather, it encourages experimentation and play which are skills important to exercise with food and matters outside of the kitchen too.

sweet potato apple muffin 2

This batter utilizes my best friend, the food processor. Lots of fall apples and a lone roast sweet potato read muffin to me; these are quick to make and gluten free and make a great breakfast as a softer take on the dense muffin texture. Expect a fluffy result!


makes 12-16 muffins depending on how high you fill your tins

1 cup oats, blended into a flour

½ cup almond meal

1 tsp baking powder

1 tsp baking soda

½ tsp sea salt

½ tsp cinnamon

¼ tsp ground ginger

1 medium sized sweet potato, roasted & skin removed

2 eggs

1 tbs sunflower seed butter (or any nut butter)

1 tsp vanilla extract

1 tsp fresh ground ginger, grated

¼ cup maple syrup

¼ cup apple sauce

¼ cup almond milk

1-2 small apples, diced and cooked in 1 tsp coconut oil until soft (to extract some moisture before baking)

1/Preheat oven to 350 F. Blend oatmeal in food processor until it resembles a fine flour. Add in almond meal, salt, baking powder & soda, ginger & cinnamon. Pulse until just combined.

2/ Add in sweet potato, eggs, apple sauce, seed butter, fresh ginger and maple syrup. Pulse until a smooth batter forms. Add in almond milk at the end and blend until smooth. Stir in half of the cooked apples and pour into prepared muffin tins (I like to use an icecream scoop to help with uniform batter doses). Top muffins with the rest of the cooked apple.

3/ Bake at 350 for 35-40 minutes until a toothpick comes clean when inserted in the center. This is a denser batter so it takes longer to bake through to the right texture. Store in an airtight container (best in the fridge due to the moisture from the apples!)

The Tiny Seed Cookie

seed cookies 2

Finally, the perfect healthy cookie texture has been achieved. Crispy, not cakey, and beautifully holding their form, behold: the tiny seed cookie, the perfect accompaniment to a hot cup of tea or coffee.

Not too sweet and small enough to have a few (and full of simple and nutrient rich ingredients that make 3 or 4 an acceptable side to breakfast).


Makes about 16 tablespoon sized cookies

Bake at 350 degrees Fahrenheit for about 15 minutes until golden and crackling slightly on top

½ cup oat flour

¼ cup almond meal

½ cup rolled oats

¼ tsp baking powder

¼ tsp baking soda

¼ tsp sea salt

1 tbs flaxseed meal mixed with 2 tbs water, allowed to sit and set into a gel for about 3 minutes

¼ cup maple syrup

2 tbs coconut oil, melted

2 tbs coconut butter, softened (substitute with your favorite nut butter if needed)

Add-In options

¼ cup sesame seeds

¼ cup pumpkin seeds

¼ cup sunflower seeds

¼ cup raisins

1/ Measure and place oat floar, almond meal, rolled oats, baking powder, baking soda, and salt into a mixing bowl.

2/ This batter is not finicky, so simply dump wet ingredients (flax “egg”, maple syrup, coconut oil, and coconut butter (or nut butter) on top of the dry ingredients and mix until well incorporated.

3/ Stir in all the seeds and raisins or add in ingredients of your choice.  Scoop and  roll dough into 1″ balls and place on greased or parchment lined cookie sheet. Bake at 350 degrees F for about 15 minutes. Store in an airtight glass container to best retain texture. I also froze half of the batch immediately upon cooling and they maintained their texture perfectly!

seed cookies 1