• How to Make Sweet Potato Toast

    Toast is an easy, fail proof, and delicious way to enjoy breakfast or brunch and can be made savory, sweet, or with avocado! Unfortunately, not everyone can eat toast as frequently as they would like to. Some people prefer to eat whole, unprocessed foods, while others are gluten-free, paleo-friendly, or too nutrient dense to indulge in toast.

    Enter: the sweet potato.

    Sweet potatoes are a great alternatives to toast. High in beta-carotene, they can help keep your hair, eyes, and nails healthy—just like carrots! They, of course, are also super delicious and much better for you than the standard bread.

    This sweet potato toast trend went viral a while back and still makes an appearance on Instagram and Pinterest so today I’ll teach you how to make your own with 4 vegan topping suggestions!


    • almond butter + banana + cinnamon
    • tahini + fig + agave
    • avocado + chili flakes + lime
    • crunchy almond butter + frozen mixed berries + hemp seeds
    • hummus + cucumber slices + paprika

    Sweet Potato Toast

    • Prep Time:
    • Cook Time:


    • 1 Large Sweet Potato
    • Toppings of Your Choice!


    1. Wash and dry your sweet potato, and peel the skin if you prefer.
    2. Make lengthwise slices about 1/8 to 1/4th of an inch thick. If you have a mandolin, using one will make this much easier! If not, slice as thinly as you can (the thicker the slice, the longer you will need to toast it for).
    3. Toast the slices in a standard toaster, or a small toaster oven, for about 5-8 minutes. If your slices are on the thicker side, you may want to flip them and cook for another 5-8 minutes. You can also use a toaster and just keep pressing down to re-toast until you reach your desired texture. You can enjoy these a bit crunchier, or toast repeatedly until they are more on the soft side.
    4. Enjoy with your favorite toppings and get creative!

  • I Just Made This Chicken and White Bean Stew in 15 Minutes & It’s Delicious

    Really…15 Minutes

    So we’re welcoming wellness into our lives over here at TheLoDown (in fact, the entire focus of the site is changing to focus on health) and with that comes a delicious, easy, and quick weekday lunch recipe that I literally made in 15 minutes.

    I’m a huge fan of a tomato stew, especially with white beans, and some kind of protein.  Typically I like to roast a dish like this (imagine a whole chicken cut in half, browning nicely with delicious tomatoes and things all around slowly soaking up flavor) but I wanted to see just how quickly I could mimic one of my faves with the ingredients I had on hand.

    Here’s what you need: a protein (I chose thin chicken breasts for speedy cooking), crushed tomatoes, fresh basil and thyme, a bit of onion or shallot, and some beans.  Oh, and a little S&P (salt and PEPPA), obvs.

    Brown up your shallots, brown up your chicken quickly, add the rest of the stuff and simmer for 15 minutes.  That’s it.  Delicious, gluten-free, dairy-free, and QUICK.

    Here’s the full recipe:

    15 Minute Chicken, Tomato, and White Bean Stew

    1. 1 Shallot, sliced in thin rounds

    2. 1 tablespoon ghee

    3. 2 thinly sliced chicken breasts

    4. Salt and Pepper to season

    5. 1 can crushed tomatoes

    6. 1/2 can white beans

    7. 10-12 fresh basil leaves

    8. 10 sprigs of thyme leaves

    9. 4-5 cherry tomatoes

    1. In a medium sauce pan heat ghee and quickly brown shallots.

    2. In the same pan add your seasoned chicken breasts and brown on both sides quickly at a high heat.

    3. Lower heat and add crushed tomatoes, white beans, cherry tomatoes, basil leaves, thyme leaves, salt and pepper.

    4. Let simmer (don’t boil) for 15 minutes. Then enjoy!

  • The Kitchen Sink Gluten-Free Protein Muffins


    Guilt-Free Snackin’

    My boyfriend is camping this weekend and while him and his pals have pledged to only eat what they catch, I’m making him some gluten-free muffins packed with protein to give him a head start each morning (just in case, of course).  I like calling these “the kitchen sink” because I throw in whatever I have in my cupboard that makes sense at the time, and because he’s on a high protein diet the kitchen sink consists of lots of seeds.

    Don’t be scared by the whole “gluten-free” aspect of these tasty treats.  They’re moist, delicious, and don’t taste like anything super healthy if you know what I mean.  But, they are!  My favorite way to enjoy them is piping hot, with a swipe of almond butter on top.

    Some baking tips for this recipe: make sure to squeeze as much moisture out of your grated apples as you can (twist ’em up in a kitchen towel and squeeze, squeeze, squeeze).  I generally don’t advocate for throwing in “handfuls” of ingredients in baked goods but I’ve found that the amount of seeds you can add really is negligible and based on personal preference.

    Fill your muffin tin just to the top of each space or else your muffins may grow too large!


    4 cups fine almond flower

    1 teaspoon baking soda

    1/4 teaspoon sea salt

    3 teaspoons cinnamon

    1/4 cup chia seeds

    Handful of golden flax seeds

    Handful of pepitas

    2 apples, grated and drained (squeeze the juice out)

    1 tablespoon lemon juice

    3/4 cup whole greek yogurt

    6 eggs

    2 tablespoons maple syrup

    1 cup blueberries (fresh or frozen)

    1. Preheat your oven to 325 F.
    2. Combine dry ingredients.
    3. Combine wet ingredients.  Stir wet into dry ingredients.  The consistency shouldn’t be too sticky/pasty, or too thin.
    4. Spray a muffin pan with a non-stick spray and scoop spoonfuls of batter into each hole (don’t overflow them or underfill).
    5. Bake for 25 minutes until brown and cooked through (insert a fork to test).
    6. Enjoy these for breakfast, on a camping trip, on a hike, or freeze to eat later!
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