mediterranean diet
Welcoming spring & Easter coffee cake with sweet date paste.

I love how much the change of seasons have such an effect on my energy levels, cravings and attitude. With each season change I also experience very different desires to move my body, particularly with my yoga practice and moving my workouts outside. The springtime makes me crave a more invigorating yoga routine along with brisk walks/jogs around the neighborhood while catching up on some podcasts. What do you notice about your cravings, energy levels and attitude as spring comes? 

On another note, are you thinking about becoming pregnant, already pregnant, or know someone who is?  I'm giving a nutrition and wellness workshop on it at Pure Health Services in Red Bank on Saturday, April 25th at 12:30pm and registration is required (see below for details)!



Lauren F. Grogan
Holistic Health Coach
Registered Yoga Teacher
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Easter Coffee Cake with Sweet Date Paste    

Cake Ingredients:

2/3 cup honey or maple syrup

1/4 cup grass-fed butter, melted

4 eggs

1/2 cup almond milk

3/4 cup arrowroot or almond flour

3/4 cup coconut flour

2 tsp. baking powder

1/2 tsp. sea salt


Cake Directions:

1. Preheat oven to 350 degrees. Grease or butter an 88 baking pan (I use coconut oil).

2. Combine honey, butter, eggs and almond milk in a bowl until well combined.

3. Combine arrowroot or almond flour, coconut flour, baking powder and salt in a separate bowl.

4. Mix dry ingredients into wet ingredients. Stir well.

5. Pour HALF of the cake batter into the prepared cake pan and spread out evenly.

6. Prepare streusel.


Streusel Ingredients:

1 cup chopped pecans (I whiz them through blender briefly to chop)

2 Tbsp. honey or maple syrup

1/4 cup grass-fed butter

1 1/2 tsp. cinnamon

1 tsp. coconut flour


Streusel Directions:

1. Combine all the streusel ingredients in a bowl.

2. Distribute half of the streusel over the batter in the pan.

3. Pour the rest of the cake batter on streusel and top with remaining streusel. Dust with cinnamon.

4. Bake at 350 degrees for 28-35 minutes (depending on oven). Remove from oven when a knife inserted in the middle comes out clean.

5. Serve as is or with a swipe of butter. I love serving this cake with date paste to spread over it. 


Date Paste:

Pack dates into a 16oz. mason jar and cover dates with filtered water. Leave them covered overnight. 

The next day pour dates and water into food processor or high speed blender. Add 1 teaspoon of vanilla extract and a pinch of sea salt. Blend until smooth and store in mason jar. Will last for up to 3 months in the fridge! 

Planning for Pregnancy: Nutrition & Wellness for Pre-conception & Pregnancy

Every parent wants their child to be as healthy as possible. Unfortunately, many mothers are confused about what to eat before, during and after pregnancy, or how to best care for their overall health. Conflicting information leads to more confusion on the internet. This 2-hour seminar on Saturday, April 25th at 12:30pm with Lauren draws on both traditional wisdom and modern research to cut through the uncertainty and bring you clear nutritional guidelines, exercise suggestions, lifestyle tips and stress management tools that will help you conceive, birth and nourish a healthy baby. By the end of the seminar, you will have a better understanding of:

  • The most important nutrients for fertility & conception
  • Essential nutrients for maternal and fetal health during each trimester of pregnancy
  • Which foods should be emphasized (and which to be avoided or minimized)
  • Which supplements are best
  • How to ease morning sickness
  • Stress management exercises
  • Exercise suggestions to prep your body for the changes ahead

Workshop will begin with a brief and gentle yoga routine.
Saturday, April 25th at 12:30pm
Early Bird Cost: $30 BEFORE April 18th, AFTER April 19th $35.
Registration is required by April 23rd. 

Register here, Pure Health Services in Red Bank, NJ. 
Lauren's Bloggings & Archive 
Here's what I've been blogging about during this past month:

Meal Planning Made Simple
Perfect Hard-Boiled Eggs
Prenatal Yoga Classes
Benefits of Coconut Oil for Doggies
Packing (Healthy) Kid's Lunches
3 Ingredient Pancakes

If you're behind on some newsletters, here is a full archive