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Recipes Archives - Emily Kru
Delicious Guilt Free Muffins

Delicious Guilt Free Muffins


Delicious Guilt Free Muffins

I love muffins... SO much. They usually have a lot of sugar in them or processed wheat, neither of which sit good in my gut. I also wanted something that Norah could have as well, because who wants to be left out of a fresh batch of warm muffins?! I divided the batter in half and made half the batch with vegan chocolate chips and the other half with mixed berries (you can guess which were for my husband and which were for Norah). They turned out delicious!! A little note though; they are a bit crumbly when they're hot, so don't try to take them out of the pan too soon, let them sit and cool a bit. Enjoy!!!


  • 2 cups oat flour (very finely grind oats)
  • 1/3 cup oats
  • 2.5 tsp baking powder
  • 1/2 cup melted coconut oil
  • 1 large ripe banana
  • 1/4 cup unsweetened apple sauce
  • 2 Tbsp pure maple syrup
  • 1 flax egg (1 Tbsp ground flax + 3 Tbsp water mixed and let sit 5 minutes)
  • 2 tsp vanilla
  • 1/2 cup finely chopped fresh or frozen mixed berries OR vegan mini chocolate chips


  1. Combine oat flour, oats and baking powder. 

    In a larger separate bowl, mash banana in with the coconut oil until combined. Then add apple sauce, maple syrup, flax egg and vanilla.

    Pour dry mixture into wet mixture and combine. Then stir in berries or chocolate chips.

    Spoon into muffin tins and bake 350 degrees for about 18 minutes. 

    Let cool 10 minutes in muffin tins and then carefully transfer to a wire rack.


Nutritious Baby Bars

Nutritious Baby Bars


Nutritious Baby Bars

I was having a difficult time finding a recipe for homemade baked goods for Norah that didn't have sugar, gluten or any unnecessary ingredients, so I decided to come up with my own! These bars are jam packed with iron, omegas, antioxidants, fiber and so much more good stuff. They're perfect to hand to Norah and let her walk around snacking on, because they're neither crumbly nor sticky, just perfectly chewy. I even enjoy these myself, hot out of the oven with a layer of almond butter on top... mmm. 


  • 2 cups ground oats
  • 3 large super ripe mashed bananas
  • 1 tsp blackstrap molasses
  • 1 Tbsp hemp mylk
  • 1/2 tsp cinnamon
  • 1/2 c wild blueberries

Flax Egg

  • 1 Tbsp ground flax
  • 3 Tbsp water


  1. Preheat the oven to 350 and line an 8x8 pan with parchment paper

    Make the flax egg; mix together the ground flax and water in a small bowl and set aside

    In a medium bowl, mash the ripe bananas with a fork and add molasses, cinnamon and flax egg

    Add the ground oats (I grind mine in my vitamix. The younger the child, the finer the grind)

    Stir in the wild blueberries (you can substitute for finely chopped strawberries or leave the berries out all together)

    Press evenly into the pan and bake for 8-10 minutes

    Let cool slightly then serve to your little one - enjoy hot for yourself with almond butter or jam!

Energizing Green Smoothie

Energizing Green Smoothie


Energizing Green Smoothie

This is one of my favourite smoothie recipes, not only because it tastes amazing, but I always feel SO good after I drink it! Of course, Norah loves to share it with me, and it is full of great nutrition for her little growing self. This recipe makes one massive mason jar full, perfect for one hungry mamma bear, with a little cub stealing some sips.


  • 2 large ripe bananas (fresh or frozen)
  • 2 heaping cups frozen mango
  • 1 big handful fresh spinach
  • 1 cup filtered water
  • 1/2 cup hemp mylk
  • 1 tsp Pure Hawaiian Spirulina (optional)
  • 1 Tbsp Barley Grass Juice Powder (optional)


  1. Place all of the ingredients in a blender and blend on medium-high until smooth. Enjoy!

Recipe Notes

I listed the Pure Hawaiian Spirulina and Barley Grass Juice Powder as optional, as I know they are kind of specialty ingredients that can be hard to find. I highly suggest you read up on their health benefits and give them a try. I use 'Nutrex' for my Hawaiian Spirulina and 'Pure Synergy Organics' for my Barley Grass Juice Powder, both on Amazon. I am not affiliated with these brands at all, I just truly love them so much and know that these ones are super high quality.


Child Approved Overnight Oats

Child Approved Overnight Oats


Child Approved Overnight Oats

It's not too often that in the morning I want a hot breakfast, I want something easy and energizing and I find hot meals first thing make me feel a bit heavy. I love oats though! And as a nursing mom, it's so important to keep up your calorie intake and oats are fantastic for breast milk production. Not only that, this is a perfect meal for your hungry little one. It's packed full of amazing nutrients and is sitting in the fridge ready to go! Norah and I love to share this for breakfast lately. 


  • 3/4 cup organic oats
  • 1/4 tsp cinnamon
  • 2 Tbsp chia seeds
  • 1 cup Homemade Nut or Hemp Mylk
  • 1/4 cup frozen organic wild blueberries
  • 1 Tbsp maple syrup (optional)


  1. Put all of the ingredients into a medium size mason jar and shake! Set in the fridge overnight and enjoy in the morning. 

    *You may check the oats after about 20 minutes and see if it is too thick or runny for your liking. If it too runny; add more chia seeds, if it is too thick; add more mylk.

Creamy Homemade Mylk

Creamy Homemade Mylk


Creamy Homemade Mylk

I am so grateful for the creation of cows milk substitutes, but if you look at the list of ingredients on dairy alternatives, it can be a bit lengthy. Like any parent, I want the best for my daughter, which is why I began making my own nut and seed mylks at home. They're creamy, tasty and so good for you! Use them in cooking & baking, pour them over some homemade granola or just drink it straight!


  • 1 cup organic almonds* (soaked over night)
  • 4 cups filtered water
  • 1-2 dates (optional)


  1. -The night before, or at leased 8hrs prior, soak the nuts

    -Drain and rinse the nuts and place them in a blender with the water and dates (if using)

    -Blend on medium-high for about 1 minute

    -Pour the mylk into a nut mylk bag and squeeze (may take quite a few minutes to get all of the mylk out).

    -Store the mylk into a sealed glass jar and keep in the fridge for 4-5 days

    *I encourage switching it up! Try using cashews, hazelnuts, pecans, pistachios, macadamia nuts etc. 

    **Hemp mylk is a great nut free alternative and it is even easier to make; simply use the same ratios as above, but there is no need to soak the seeds or strain the mylk through a nut bag! This is my favorite to give Norah.

“Cheesy” Potato Broccoli Casserole

“Cheesy” Potato Broccoli Casserole


"Cheesy" Potato Broccoli Casserole

Sometimes, especially on those cold and rainy nights, you just want a hot meal that is going to fill you up and make you feel all warm and snuggly on the inside! Well, look no further, as I have created that dish right here.

It took a little bit of playing with this casserol, the different measurements and types of potatoes etc etc… but I finally got it right! This is a dinner that you can serve to even the cheesiest of cheese lovers and they won’t miss the dairy one bit. It also makes fantastic leftovers (on the slim chance that there are any) but between my husband, daughter and I, we can usually polish off this whole recipe, if we’re really hungry. It pairs great with a leafy green salad and a table full of loving friends and family; but double the recipe if you’re having guests over! 

Servings 4 People


"Cheese" Sauce

  • 3 Tbsp water (to keep from sticking)
  • 1 small onion diced small
  • 2 Tbsp flour (we use spelt or gluten free)
  • 2 tsp garlic powder
  • 1 tsp tumeric powder
  • 1 cup low sodium vegetable stock
  • 2 c unsweetened nut mylk (we use home made)
  • 1/3 c nutritional yeast
  • 1/3 c vegan mozzarella or cheddar cheese (optional- adds a bit of texture)

For Assembling:

  • 2 lbs golden potatoes sliced into thin disks
  • 2 large heads broccoli cut into small pieces

Breadcrumb Topping

  • 1 c breadcrumbs (homemade gf or gf store-bought)
  • 2 tbs coconut oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp oregano
  • pinch salt
  • 1/2 tsp pepper


  1. -Preheat the oven to 375 degrees

    Make the "cheese" sauce:

    -sauté the water and red onion until the onion is cooked<br>

    -add flour, garlic powder and numeric until well combined and there are no clumps

    -mix in vegetable stock, almond milk, nutritional yeast and vegan cheese (if using) and let simmer until vegan cheese is melted and sauce thickens (5-10 mins)

    Prepare the 9x9 dish:

    -grease dish with coconut oil

    -put a layer of potatoes down to cover bottom of the pan

    -pour enough cheese sauce to cover potatoes

    -add a single layer of broccoli

    -pour enough cheese sauce to cover broccoli

    -add another layer of potatoes on top of broccoli

    -pour cheese sauce on top of potatoes

    -add the final layer of broccoli 

    -cover broccoli with remaining cheese sauce

    (repeat if you have remaining ingredients)

    Bread Crumb Topping:

    -combine bread crumbs, melted coconut oil, garlic powder, onion powder, oregano, salt and pepper and sprinkle on top of casserole

    Cover and bake at 375 for 50 minutes, then uncover and bake another 5-10 minutes, until golden on the top. Take out and let sit for 5-10 more minutes and then serve warm. Enjoy!