Sunday, December 8, 2019

Future of Carrots ‘N’ Cake

Hey guys!

Welcome to this next edition of Carrots ‘N’ Cake Instagram Live. This is actually a special edition because I am going to talk about the future of CNC. Spoiler: I’m not ending the blog. The blog is going to live on, but things are moving in a different direction. The content has changed quite a bit over the years and will continue to change. And if you think about it, I’ve been writing about what I eat, my workouts, and my family for 12 years now. Twelve years is a long time to talk all about yourself – haha! I’m still going to keep up the blog and Instagram stories, but I’m just ready to do something new.

Wearing: Notch Thermal Hoodie 

Over the years, I’ve really loved coaching nutrition clients. I just absolutely love it. People have reached out to me over the years, wanting to work with me, one-on-one. It would be a disservice to not offer these services to readers and followers who want them. I’ve worked with hundreds of clients, and I’ve actually scaled things back recently. I used to have some Registered Dietitians and coaches working for me, but now it’s just me. I find it so rewarding to work with people in this way. I love helping people achieve their goals, so I’m putting a lot more focus into the nutrition coaching.

And if you’re somebody who’s followed me from the beginning, and you don’t want to work with me in a coaching relationship or you don’t want do macros, that’s totally fine. I don’t want you to feel like you need to buy anything from me. If it’s not for you, it’s not for you, and that’s okay.

If you still want to follow in my life, meals, and workouts, you can still follow them on the blog, but more so on Instagram Stories. That’s where I already share a lot of the Mal-Quinn-Murphy content and what’s going on in my life.

Basically, I just want to keep you guys up-to-date on what’s happening, and include you in this decision. A lot of you have followed me for a decade or more, which is a lonngggg time. Obviously, thank you!! I appreciate the support more than you’d ever know, but now things are changing. And I think it’s okay if people want to change. I mean, after 12 years years, you’d hope I’d want to change at least a little bit instead of doing the same thing over and over again. You guys have helped me create CNC as a brand, so I obviously wanted to include you in what’s happening behind the scenes.

Back to the coaching since I absolutely love it, and it’s a big part in this transition. I love working with clients one-on-one. Like I previously mentioned, I’ve scaled back on the size of my coaching business, so I’m now working more closely with clients to get to know them better. So now, as part of my coaching, we’ll have monthly phone calls, where we’ll go over goal setting and habits. As much as the macros are important, the lifestyle stuff is even more important. Sure, you can track macros, and they can really help you stay on track and give you some bumpers as far as your food choices go, but really the lifestyle habits are what make a difference in the long run.

Ok, so this is a little tangent… I’ll get back to the point of this video, but a lot of women come to people after diet hopping for years. They try carb cycling, intermittent fasting, Keto, and all that with out much success. I really just want people to work with me, learn about macros, and develop some habits that will stick with them for the long term. I want them to live the carrots and cake life, where you can balance the “good” and the “bad” and then be done with the whole diet drama. I want my clients to live their lives and have a good relationship with food once and for all.

So, I have a lot to tell you guys. So, the book… I think some of you heard about the book that I’m writing. I’m sorry if. you missed the news, but I’m writing a macro cookbook. It comes out in August 2020, and I need to get the first draft done by February (OMG!). So, basically, I’m focusing my attention on getting the draft together and recipe testing. Again, the blog isn’t dying, but this month and next are going to be really busy!

Related to the nutrition coaching, I recently enrolled in the functional diagnostic nutrition certification program, so I’m going to be an FDN practitioner. I’m going to be able to read lab tests. I’ve worked with so many clients over the years, and I’m talking to them, and I’m thinking, “Oh, this is hormone-related. This is why you can’t lose weight.” So, now I’ll be able to give the DUTCH (hormone) test to clients and interpret the results. I also be able to test for HPA Axis dysfunction (cortisol and stress), which also can impact hormones and weight loss. I’m going to learn about a bunch of different lab tests as well as how the body works and how to read the tests to help clients. I enrolled in mid-October, so I’m about a 1/4 of the way through the program. I’ve wanted to do this forever, so I’m really glad that I finally enrolled.

Additionally, I’ve talked about this before in the past… with Quinn being older and in school now, he has his own friends and life, so it’s just weird for me to put him on the blog so much. This is not a judgment on any parent. Different things work for different families. I’ve just always kind of felt weird about it, and now that he’s older, it’s time to stop sharing his life on the blog. This is not to say you’ll never see my family on the blog or social media; it just won’t be as much, and they won’t be the focus of my content anymore.

With the blog and posting new content, I think it’s going to be one of those things when I feel like I have something to say, I’ll blog about it and not just blog to blog. My “day in the life” content will end up on Instagram more, and I will still publish new blog posts each week, like the Friday 5. But, yeah, I’m going to focus more attention on nutrition coaching (and writing a book and completing the FDN certification). Of course, if you want to work with me, reach out. If it’s not for you, totally fine.

If you have any questions or comments, please send them my way. I’m more than happy to chat – and, again, thank you guys for following and supporting me all of this time. This isn’t goodbye. CNC will still live on; things are just changing course. I hope this “state of the union” was helpful. Thank you for watching, and I will see you somewhere on the internet soon!

The post Future of Carrots ‘N’ Cake appeared first on Carrots 'N' Cake.

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Cranberry Orange Olive Oil Cake

Whether you’re hosting guests or you’re just looking to serve a little something special for after dinner, we love this lower carb version of a classic favorite this time of year: cranberry orange olive oil cake. Tart and sweet flavors blend beautifully in this soft pound cake that you’ll love to present. It’s a feast for the eyes—and a treat for any taste.

The cake itself is versatile and lends itself to a variety of flavors. Swap out the orange and cranberry to make other types of cake, like lemon and raspberry. You can also add your favorite chopped nuts for added texture.

Tip: If you’re unsure about the sweetness of the cake, leave the eggs out of the wet ingredients. Once you mix the dry and wet ingredients together, adjust the sweetener to taste. After that, whisk the eggs into the batter and pour the batter into the baking dish.

We made this cake as a pound cake in a loaf pan, but it can also be made in a round or square pan.

Servings: 12

Prep Time: 15 minutes

Cook Time: 45 minutes


  • 2 cups almond flour
  • ½ cup coconut sugar, Swerve or granular monk fruit sweetener
  • ¼ cup ground flaxseed
  • ¼ cup tapioca starch
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • Pinch of salt
  • ½ cup Primal Kitchen® Organic Olive Oil
  • ¼ cup coconut milk
  • 3 eggs
  • 1 Tbsp. orange juice
  • ½ tsp. vanilla extract
  • Zest from ½ orange
  • ½ cup fresh cranberries
  • Drizzle (optional): melted coconut butter + coconut milk to thin


Preheat your oven to 325 degrees Fahrenheit. In a large bowl, combine the almond flour, sweetener, flaxseed, tapioca starch, baking powder, baking soda and salt. In another bowl, combine the olive oil, coconut milk, eggs and vanilla extract. Combine the ingredients and whisk until well mixed. Add in the orange juice, orange zest and cranberries.

Pour the batter into a parchment-lined loaf pan. Bake for 45-50 minutes or until the top is golden and a toothpick comes out clean or the internal temperature on a food thermometer reads about 190 degrees Fahrenheit. Allow the bread to cool.

If you are making a glaze, combine coconut butter with a small amount of coconut milk or milk of choice until it reaches your desired thickness. You can also add a squeeze of orange juice.

Drizzle the glaze on top before slicing and serving.

Nutrition Information with Swerve (1/12 of recipe):

  • Calories: 240
  • Total Carbs: 7 grams
  • Net Carbs: 4 grams
  • Fat: 22 grams
  • Protein: 6 grams

Nutrition Information with Coconut Sugar (1/12 of recipe):

  • Calories: 270
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 22 grams
  • Protein: 6 grams

The post Cranberry Orange Olive Oil Cake appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Vegan Chocolate Waffles Recipe

These vegan chocolate waffles are simply to-die for delicious! Like having brownies for breakfast!

It really is very much like having brownies for breakfast. Only, much healthier and without any added guilt. They are totally plant-based, use whole grain flour and plenty of other good-for-you ingredients.

An up close side view of this large stack of waffles. Maple syrup drips down the side.

I made a non-vegan version years ago for this blog, but the recipe contained eggs. So I thought I’d redo it as a vegan recipe and I’m sure happy I did!

While I was vegan, waffles became a thing again in my house, and me and my little guy couldn’t have been happier.

And before you feel guilty having chocolate for breakfast, keep in mind that chocolate is actually pretty darn healthy for us if you pick your chocolate well. It’s typically the stuff that gets added to it that makes it so unhealthy. So pick a good quality cocoa powder and good quality chocolate chips and you’ll feel much better about things. I personally used Lily’s chocolate chips because they are easiest on my blood sugar. But Enjoy Life is another good brand and I’m sure there are some others out there. Anything with dark chocolate is going to be healthier than milk chocolate, so keep that in mind when shopping for ingredients. The higher the cocoa percentage, the healthier it is!

Looking down onto this stack of Vegan Chocolate Waffles topped with vegan chocolate chips.


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Vegan Chocolate Waffles Recipe

A delicious and nutritious breakfast that will make you swear you're eating dessert.

  • 3 cups white whole wheat flour
  • 1 cup unsweetened cocoa powder
  • 2 tbsp. baking powder
  • 3 tbsp. coconut sugar ((or Sucanat or other unprocessed sugar))
  • 1 tsp. ground cinnamon
  • 1/2 tsp. salt
  • 3 1/3 cup unsweetened almond milk
  • 1/3 cup oil
  • 1 tsp. pure vanilla extract
  1. In a large mixing bowl, blend together all the dry ingredients, mixing well with a whisk.

  2. Add in the almond milk, oil and vanilla and stir gently. Make sure all the dry mix is incorporated into the batter off the bottom of the bowl, but don't over mix. Stir gently. A few, small lumps are okay.

  3. Allow the batter to sit for 5-10 minutes. It will become slightly "puffy".

  4. Grease your waffle iron and ladle on some batter. Cook according to your waffle maker's instructions.

  5. When done, remove from griddle and allow to cool just slightly before serving.

  6. Top with your favorite toppings and enjoy.

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

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