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Staple to prep for the week! Breakfast will only take 5 minutes tops, or you can just grab & go. This is such a versatile prep, so feel free to swap out, add in, or take away anything you'd like. The focus is to ensure you have enough liquid in your jar so it is not dry. Chia Seed Pudding + Overnight Oats 1/3 cup organic gluten free rolled oats 2 tbsp chia seeds 1 tbsp hemp seeds 1 tsp cinnamon pinch salt 1 date chopped 1 tbsp almond butter 1 1/2 cup almond milk 2 tsp vanilla extract 1 tbsp MCT oil (optional) splash maple syrup, date syrup, or honey (add as little or as much as you'd like based off sweetness preference) Directions: In a jar, add together all dry ingredients (oats, chia seeds, hemp seeds, cinnamon, salt, chopped date) & mix. Next add in all wet ingredients (nut butter, nut milk, vanilla extract, MCT oil, maple syrup) and mix well or add lid and shake aggressively. Ensure that you have a decently soupy consistency to prevent your mixture from being dry, the chia seeds will gelatinize and the oats will absorb a good amount of the liquid. Make sure to taste test it before storing in the fridge and add more of anything you'd like. Store in the fridge overnight and enjoy for up to 5 days. I love to grab mine on the go for the busy days and eat it out of the jar with a spoon. When I have more time or need a more filling meal, I love to serve it with coconut yogurt, fresh fruit, and other toppings. Check out my reel on Instagram (linked below) where I show how I assemble it this way.

Pumpkin Pancakes The Perfect Fall Morning Breakfast Full Of Simple & Real Ingredients Prep Time 10 minutes Total Time 15 minutes Servings 1 serving Author Danielle Harms These pancakes make me question why I ever bought pre pre-bagged pancake mix full of words I can't even pronounce. I have been loving making recipes that are full of whole, real foods and not a bunch of additives. These pancakes you can eat guilt free knowing they are full of nutrients and fueling your body. Created this recipe a few weeks ago when I was craving something warm and filling for breakfast. This is such a simple recipe and requires ingredients that are typically available in your kitchen. I even make this recipe as a dessert sometimes. This recipe is full of health benefits, pumpkin is full of beta carotene and offer vitamin C, vitamin E, iron, and folate -- all of which strengthen your immune system. Ingredients 1/2 cup oats (I blended mine for a smoother consistency) 1/2 cinnamon 1/4 tsp pumpkin spice 1/4 tsp baking powder 1/2 cup oat milk 1 egg 1 banana (mashed) 1/4 pumpkin purée 1/2 tsp vanilla extract Optional Add Ons (Toppings): Chopped walnuts Honey (preferably raw and local) Nut butter of choice instructions Mix all dry ingredients in a bowl Stir in wet ingredients Heat pan to low/medium heat and add cooking oil (olive oil spray or ghee) Cook on each side for around 2 minutes, flipping in between until you have a the perfect golden brown on both sides Top with walnuts, pumpkin spice seasoning, honey (preferably local and raw) & nut butter! ENJOY!

Filling: 1 large lemon 1 tsp arrowroot (sub with cornstarch) 1/2 a lemon 1/2 way juiced 1 tsp maple syrup Crumble: 1/3 cup almond flour 1/2 cup oats Small handful walnuts crushed 1 1/2 tap cinnamon 1 tsp pumpkin spice seasoning 1/2 tbsp maple syrup 1/2 tbsp melted coconut oil 2 tsp vanilla extract INSTRUCTIONS: Begin by cubing your peach and mixing with filling ingredients; lemon juice, maple syrup, and arrowroot. Place peach mixing in small dutch oven. In a separate bowl mix together dry crumble ingredients followed by adding the wet ingredients. Mix well and add to the top of peach mixture. Add to air fryer at 300 degrees for 12 minutes. Remove and drizzle maple syrup on top of crumble and place back in air fryer for another 3 minutes at 400 degrees. Once done baking, enjoy as it or top with ice cream, coconut whip cream, or cottage cheese. Nutrition benefits: Although this is quit the sweet recipe, making it at home versus buying it at the store can help you to skip out of a ton of added processed sugar. Peaches are helpful for digestion because of the fibers (insoluble and soluble) they contain. They contain prebiotics and polyphenois that help to decrease inflammation. Hope you enjoy this as your next go-to fall dessert!

A constant favorite of mine is coffee, over the past year I have made it a point to educate myself more on the quality of coffee I am consuming. Over the past month I have had insight beyond just where the coffee beans I am consuming are coming from, but also who is providing them and how they are being taken care of. I recently discovered Progeny coffee. Progeny Coffee is a Colombian coffee brand on a journey to create the first international impact-driven coffee company. Progeny was founded with the mission to always go the extra mile to help farmers get out of poverty. Progeny provides a fixed price to farmers, meaning that they do not rely on a fluctuating global market. The company is currently working with coffee farmers to provide them with free education, and technical agricultural support on new techniques to improve their farming methods and processes. The company pays farmers based on a quality score and then delivers roasted-to-order coffee directly to your door. All coffees have a quality score of over 80, with coffee notes like caramel, milk chocolate, nutmeg, pear, and more. Progeny Coffee has doubled the income of the 40 farmers and their families who supply her company. This stands in contrast to farmers in the region, who are losing their farms due to low prices and high costs. Progeny is available online, shop their whole bean or single serve bags of coffee through their website https://progenycoffee.com/pages/wholebeans . Progeny also provides pre-paid (3, 6, or 12 months) and monthly subscription. I personally love buying Progeny whole bean bags of coffee because I know with each purchase I am helping to level the broken coffee chain, and getting amazing quality coffee that you can taste a difference in. Shop Progeny Coffee through this link and use my code "WELLNESS15" for 15% off your order. My personal favorite bag of beans is Camino, a Colombian coffee with notes of clementine, chamomile, and cinna mon! This coffee is what takes my favorite summer latte to the next level. USE CODE "WELLNESS15" FOR 15% OFF Favorite Summer Latte Pistachio Honey Lavender Latte RECIPE: 1 1/2 cups pistachio milk 1 Progeny espresso shot (Camino Beans) 1 tbsp. lavender syrup 1/2 tsp honey DIRECTIONS: Fill 16oz cup to the top with ice. Begin brewing espresso shot. Pour pistachio milk over ice (should fill cup 3/4 of the way), then add in lavender syrup. Once espresso shot is done, take honey onto a bar spoon and stir into hot espresso shot to melt. Once honey is fully melted, pour espresso shot over milk and ice. Stir and enjoy! Be sure to share on Instagram if you tried this recipe & tag me. You can find many other healthy recipes on my page as well on my TikTok and Youtube. Watch my latest Weekend Wellness Morning Vlog to see how I make my homemade pistachio milk as well as a step by step demonstration of me making this latte.

The best mix of peppermint and chocolate we all need this holiday season! Gluten-free, dairy-free, and refined sugar-free! Prep Time 10 minutes Total Time 10 minutes Servings 8-10 balls Author Danielle Harms Ingredients 6 de-pitted medjool dates 2 tbsp. almond butter (any nut butter will work, if allergic to nuts use sunflower butter) 1 tbsp. maple syrup 2 tbsp. cacao powder 1 scoop chocolate protein powder (I use four stigmatic's protein powder) ¼ cup oats 1 tsp of peppermint extract (Can find at any grocery store, I got mine off of Thrive Market) Crack of pink Himalayan salt Optional crushed candy canes for topping Instructions Remove pits from dates, cut in half and take out pits to remove. Add dates to water and soak for 30 minutes minimum, up to 4 hours. (this step is optional, it helps with consistency) Drain water from dates and add to the food processor, blender, or large mixing bowl. Add wet ingredients (1 tbsp. maple syrup,1 tsp peppermint extract, and 2 tbsp. almond butter) Mix on low for 2 minutes, until dates are broken up. Then add the rest of the ingredients and continue to mix so that all ingredients are well blended. Spoon out mixture and roll into balls using your hands. If the mixture is not sticking together, allowing you to easily roll into balls, add more maple syrup to the mixture and mix.

The perfect Christmas morning breakfast that will leave you feeling great! Prep Time 15 minutes Total Time 60 minutes Servings 6-8 servings Author Danielle Harms For as long as I can remember, my mom has made a breakfast casserole every holiday morning. I decided to remake it this year for me and my brother on thanksgiving and made a few swaps to make it a little healthier. This is such a great breakfast to have on Christmas morning because it will keep you full till Christmas lunch/dinner and will leave you feeling great. It has always been tradition in our family to prepare it together the night before, not only does this help with the taste but also eliminates prep time in the morning so you are able to spend that time enjoying family company! Ingredients 1 pound ground turkey (the original recipe calls for Italian sausage, I add 2 tbsp. Italian seasoning and 1 tbsp. maple syrup to ground turkey for flavor) 6 eggs (I use vital farms pasture-raised eggs) 2 cups non-dairy milk (I used oat milk but any milk will work) 6 slices of bread (I use Dave's Killer Bread or Sourdough) 1 tsp pink Himalayan salt 8 oz. freshly grated cheddar cheese instructions Begin by add 2 tbsp. of Italian seasoning and 1 tbsp. maple syrup to ground turkey and mix. Add ground turkey to pan on medium and cook till turkey is fully browned. Cut bread into small squares, I typically do 4 cuts horizontally then 4 cuts vertically to make cubes. Use all pieces including the crust. In a large mixing bowl add 6 eggs, 2 cups milk, salt, and mix. Next add bread cubes, ground turkey and cheese to the mixing bowl and continue mixing. Use ghee or avocado oil to grease a 9x11 pan. IF PREPPING NIGHT BEFORE: cover with tin foil and place in fridge overnight. Bake for 45 minutes at 350 degrees Fahrenheit.

Health & Wellness finds for everyone! UNDER $50 This gift guide was focused around giving the gift wellness. Each of these gifts are staples for me in my everyday routine and wellness activities. Whether you are gifting a new sports bra that gets your friend out and moving, or some kitchen essentials items that will help someone enjoy cooking; these gifts will be a great new staple to whoever is receiving them. Make sure to shop through the links in the gift guide, I also have a YouTube (Channel: Danielle Harms) video going more into details on each product as well as sharing gift ideas not mentioned here. In the video I also give some great ideas for how to bundle certain gifts. Check out my Instagram, where I share more daily wellness essentials and much more. HEALTHY KITCHEN ESSENTIALS GIFT GUIDE: The perfect gifts to give anyone to help their daily cooking and eating habits. From my favorite reusable food storage bags, to an amazing coffee mix for the girl on the go...you can't go wrong. WELLNESS & SELF-CARE GIFT GUIDE: These are some of my absolute favorite skin-care/self-care products. What is better than getting a new skin care staple to add to your nightly routine? HEALTH & WELLNESS GIFT GUIDE: This is for your girl on the go who most likely lives in active wear and loves a good workout. These are my fitness staples from my go-to workout bands to the perfect belt bag that fits all the essentials for a quick run to the store. WELLNESS & HOME GIFT GUIDE: These gifts are great for anyone, especially the hostess of your holiday dinner. My favorite charcuterie board and non-toxic house cleaners would be such useful gifts. Below each graphic will be a button that you can click to directly shop each product!

Sweet, Savory, and full of nutrients! Great meal for the family, single serving, or meal prepping! Prep Time 20 minutes Total Time 30 minutes Servings 1 serving Author Danielle Harms Ingredients 1/4 sweet potato 1/4 cup Black beans (canned) ¼ cup Homemade corn salsa 1 can of corn 1/2 cup tomato 1/2 cup cilantro 1/3 cup red onion 1/2 lime squeezed 1/4 jalapeño chopped 1 tbsp salt Other seasonings: taco seasoning, garlic powder, pepper 1/4 sliced avocado Squeeze of lime juice Sprinkle of cotija cheese Sprinkle of freshly chopped cilantro instructions Preheat the oven to 375 degrees Fahrenheit and thinly slice the sweet potato lay sliced sweet potato flat on a baking sheet and drizzle 1 tbsp of avocado oil (or olive oil) Place in the oven for 20-25 minutes While sweet potato slices are baking, cook black beans on stove top on medium heat for 7-10 minutes Make corn salsa (mix all ingredients in a bowl, store in fridge until ready to assemble) Chop cilantro (take bunch of cilantro and roll into a tight bunch then chop) slice lime and avocado and drain black beans once done cooking. Once sweet potato slices are done cooking, place on a plate then assemble! First place potato slices, then black beans, sprinkle cheese, add corn salsa and a sauce of choice (my go to is @bitchinsauce cilantro chili, or if you want a healthier sour cream option, mix 1/4 cup plain Greek yogurt with 1/2 a squeeze of lime juice). Top with cilantro, avocado, and a squeeze of lime juice. Enjoy!!

The best snack, breakfast on the go, or dessert that is full of protein! Prep Time 5 minutes Total Time 10 minutes Servings 6 bars Author Danielle Harms Ingredients 1 banana (the more brown the better) 6 dates (soaked) 1 cup peanuts 1/2 cup rolled oats (I used @bobsredmill) 1 tbsp cocao powder 1/2 cup dark chocolate chips (@lilys_sweets are my go to!) 1 tsp coconut oil Pinch of salt Instructions Soak dates in filtered water from 1-3 hours (remove pits) In a food processor or blender add 1 cup of peanuts, blend in intervals for 5 minutes until broken up and starting to become sticky Add banana and dates to food processor and blend until combined into a mixture Add cacao powder, oats, and salt and continue mixing Flatten into a container and put in the freezer for 20 minutes. Remove from the freezer and melt chocolate chips with a tsp of coconut oil, drizzle on top of bars and place back in the freezer for an hour Cut into bars and store in the fridge. ENJOY!!

Prep Time 5 minutes Total Time 25 minutes Servings 6 strips Author Danielle Harms Ingredients I package chicken tenderloins 1 cup crackers of choice (I used Simple Mills Almond Flour Sea Salt Crackers) 2 tbsp nutritional yeast (optional) 1 tsp onion salt 1 tsp garlic powder ½ tsp pepper 2 eggs (I use Vital Farms) 1 tbsp mayonnaise (I use Primal Kitchen’s Avocado Oil Mayonnaise) Instructions Preheat oven to 425 degrees In a blender or food processor add all dry ingredients and blend/mix until crackers are broken into small pieces but not completely broken into powder form, then add mixture to a bowl. (If you don’t have a food processor or blender, add crackers to zip lock bag and mash with hands) In a bowl, whisk together eggs and mayonnaise Dip the chicken into the egg mixture so that it is completely covered, flip to ensure both sides are covered. Then place chicken into the breading mixture and ensure it is fully covered Repeat until all chicken tenderloins are breaded, then place on a baking sheet with parchment paper. Place in the oven and cook for 20 minutes and ENJOY!

The Perfect Sweet Snack Loaded With Fiber, antioxidants, Digestion Aid, Omega 3 & 6, Magnesium, & Much More! Total Time 20 minutes Servings 10 - 15 balls Author Danielle Harms A new staple to prep for the week, these balls are the perfect snack on the go! My favorite sweet flavor combination has been chocolate and coconut, and these hit the spot. These energy bites are full of nutrients and taste amazing. Visit my Instagram (danielleharmswellness) to learn about the nutritional benefits of the ingredients used. Ingredients This is a very customizable recipe, if you do not have a specific ingredient you can switch out with something similar! I get most of my supplies for this recipe from Thrive Market! 6 Dates ½ cup rolled oats ¼ cup shredded coconut (I use Bob’s Red Mill Unsweetened Shredded Coconut) 1 tbsp cacao powder ½ tbsp chia seeds ½ tbsp hemp seeds ⅛ cup dark chocolate chips ( I use Lily’s Dark Chocolate Baking Chips) 3 tbsp melted coconut oil instructions Begin by de-pitting dates if they aren't already. Then fill a bowl up with filtered water and soak dates for around 1-2 hours. (This step is optional, but helps with consistency and mixing) 2. Strain dates from the water and add to a food processor (or blender). Add all other ingredients. Tip: When measuring coconut oil; if in a glass jar, take lid off and microwave container for about 1 minutes until liquid, then pour directly into measuring cup. 3. Then roll the mix into balls and store in the fridge.

My tips and tricks for preventing food waste while food prepping! If you don't already, this is your sign to start prepping food for the week. I think food prep can get a bad rep and be related to prepping 10 containers of plain chicken and rice... that is not the food prep I'm talking about. Food prep for me, is chopping up all your veggies and storing them in easily assessable containers, making 1 or 2 meals to have in a pinch throughout the week, and maybe even making a healthy dessert or protein ball to have on hand as a snack when you are running out the door. I just posted a video on my Youtube channel sharing what I bought on my latest grocery trip along with recipes for foods I prepped for the week. I took you through my process of prepping my produce and much more along with tips on food storage. https://youtu.be/Eoz4xwiVLHE Food prep is setting yourself up for success. There is nothing worse than being busy and not having time to make a meal because you have nothing prepared and so you resort to junk food that leaves you feeling awful and not supplying you with energy! Here are some of my tips that help me when I am food prepping and help me to not waste food throughout the week. 1) Be Realistic With What You Buy This is something that took me a while to implement, but trust me it helps! When you are writing a grocery list, or even just while you are at the store it can be easy to be a little unrealistic. Whether this means you buy way to many vegetables because in the moment you want to be super healthy or you want to buy all of these different types of sauces that you haven't seen before. Although in the moment it may seem like the best move, throughout the week you may not have enough time to eat all these foods because they will go bad. I try and be realistic and think about what I typically want to eat throughout my busy week. Yes, making 5 gourmet meals would be nice, but it may not be realistic because of the limited time you have. Instead I would choose 1-2 more timely meals to make and then get a variety of quicker on-the-go style foods. 2) Have Proper Food Storage Having proper food storage has made a big difference for me. For one, I feel so much more organized and put together when all of my food is in containers that I can easily see what is in them. It also makes it so much easier to grab foods in a hurry. I prefer using glass containers for most of my food storage. One of my favorite brands is Weck (these have an amazing seal and keep my foods fresh). Most of my other glass containers I have accumulated over time from places like Target and TJ-Maxx. I try and get a variety of different shapes and sizes to help accommodate for the foods I'm buying and optimal fridge storage. Another favorite food storage brand is Stasher, I love their reusable bags, they are not only great for the environment, but also make getting and storing my food so much easier (they also double as great storage for food on the go). I will be making a blog post soon sharing my favorite food storage products. 3) Know How To Store Certain Foods This can be extremely helpful in terms on helping your produce last the longest. Here are a few tips I have learned in storing certain foods: Apples Best to cut and store in a container with lemon juice squeezed on them, this keeps them from turning brown. Avocados Once to your preferred ripeness, store in the fridge. I have found that they last many days longer this way. Carrots Store carrots in a container submerged in water to prolong their freshness for nearly 3-4 weeks. Cucumbers When storing cucumbers, place a paper towel at the bottom of the container, this will absorb moisture and keep them from going bad and soggy. 4) Make a grocery list that will allow the same foods to be used for multiple recipes. Being someone who buys groceries for just themselves to eat, it can be hard to not over buy when trying to make different meals. Here is a trick I found that keeps me from a) spending way too much grocery shopping and b) buying too much food and not being able to eat it before it goes bad. Planning your meals / making a grocery list that has the same food being used in different ways. Here is an example, If I buy carrots at the store I can use them as a snack on the go with hummus, and I can also use them chopped up in a stir fry I am making for dinner. Buying foods that are versatile make all the difference. If you have trouble thinking of different ways to use the same food, simply search "recipes using ..." and seeing different ways they can be used.