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Realistic Holistic Wellness + Motherhood

protein buns

Food Recipes

3 Ingredient Protein-Packed Hamburger Buns (NO FLOUR)

Come hang out with me on Instagram!

Where realistic holistic living meets real life.

I share what’s actually working in our home — simple swaps, clean beauty, natural remedies, and honest motherhood.

vitalityash

Building vitality at home, not in a waiting room🌿
Motherhood•Natural Remedies•Low-tox living•Clean Skincare
📩ashley@vitalityash.com|↓TICK guide+favs

Mama’s night out with girlfriends 🤠 🐴 Top: @wran

Mama’s night out with girlfriends 🤠 🐴

Top: @wrangler
Shorts: vintage @levis jeans cut into shorts that I bought in Bali 9 years ago
Boots: @dingo_1969
Jewelry: Peruvian turquoise from my sister and a whole bunch of other stuff I have had for 20+ years

Comment RECIPE and I’ll send it your way! Most m

Comment RECIPE and I’ll send it your way!

Most muffins are just sugar laden carb bombs. NOT THESE.

Packing around 7g of protein PER muffin, these are SO GOOD.

My kids love them. My husband loves them.

They’re incredibly easy to make. You’ll be obsessed.

If you make them, I can’t wait to hear your thoughts!

Healthy Protein Fudgy Muffins

Naturally Gluten-free

Ingredients:
3/4 cup of pumpkin purée or sweet potato purée
3/4 cup of peanut butter (I used Adam’s crunchy natural peanut butter)
2 eggs
1/2 cup of vanilla protein powder (I used equip cinnamon roll instead HIGHLY RECOMMEND. Use code ASHLEYG to save)
1/2 cup of maple syrup
1/2 tsp of baking soda
1/2 tsp of baking powder
pinch of salt

Method:
Combine everything in a bowl and place into greased muffin tins.

I used silicone muffin tins sprayed with avocado oil

Bake in the oven at 350° for 20 ish minutes or until the tops are golden

They are dense and fudgy like a blondie.

I’ve made these 3 days in a row. No lie. I love them so much.

If you make it, tag me!

Can’t wait to hear what you think!!

Comment RECIPE and I’ll send the recipe to your inbox!

Follow @vitalityash for more holistic motherhood, natural remedies, low-tox living, and delicious food your kids will actually eat (and that’s good for them!) ✨

Comment RECIPE and I’ll send it your way. My kid

Comment RECIPE and I’ll send it your way.

My kids are obsessed with these too. My 2 year old woke up this morning asking for them.

Super clean ingredients and super easy to make.

Don’t be fooled by the consistency when you pour them in the muffin tins, I was worried. But they came out AMAZING.

Seriously our fav now!

Here is my Healthy Protein Fudgy Muffins recipe ⬇️

They’re also Gluten-free and depending on what protein powder you use, dairy free too. But seriously INSANEEEEEEEE delicious.

Ingredients:
3/4 cup of pumpkin purée or sweet potato purée
3/4 cup of peanut butter (I used Adam’s crunchy natural peanut butter)
2 eggs
1/2 cup of vanilla protein powder (I used equip cinnamon roll instead HIGHLY RECOMMEND use ASHLEYG for a deal)
1/2 cup of maple syrup
1/2 tsp of baking soda
1/2 tsp of baking powder
pinch of salt

Method:
Combine everything in a bowl and place into greased muffin tins.

I used silicone muffin tins sprayed with avocado oil

Bake in the oven at 350° for 20 ish minutes or until the tops are golden

They are dense and fudgy like a blondie.

SO GOOD

If you make it, tag me!

Can’t wait to hear what you think!!

Comment RECIPE and I’ll send the recipe to your inbox!

Follow @vitalityash for more holistic motherhood, natural remedies, low-tox living, and delicious food your kids will actually eat (and that’s good for them!) ✨

☀️ Comment SAFE SUN and I’ll DM you the two cleane

☀️ Comment SAFE SUN and I’ll DM you the two cleanest sunscreens I’ve found for our families — one has a free gift ending TONIGHT. Then swipe through, because what’s in most sunscreens? Not okay. 👇

The sunscreen conversation nobody had with us growing up - but one we’re having now.

Most conventional sunscreens are loaded with harsh chemicals with scary side effects.

We deserve better. Our kids deserve better. And I’m not taking chances with my kids’ skin. Especially because there are such great options out there now!

The good news: mineral sunscreen with non-nano zinc oxide sits on the skin, blocks UV rays physically, and doesn’t absorb. And when you pair it with nourishing ingredients like grass-fed tallow, beeswax, and mango butter, you get protection and skin that actually feels good.

My two favorites right now 🌿

@primallypure — tallow-based, seed oil-free, just 9 clean ingredients, grass-fed tallow sourced from U.S. farms using only pure suet (not mixed fats like most brands). Unscented option available for sensitive skin + little ones. Use code VITALITYASH for 10% off — and right now they’re offering a FREE soothing mist with any sun cream purchase!

Add both to cart for the promo to apply, then use my code VITALITYASH for an extra 10% off.
🕛 Promo ends tonight at 11:59 PM PST!

@badgerbalm - certified organic, EWG verified, family trusted for 30+ years. Grab it through my Fullscript link for 20% off - which also means you’re getting the real, properly stored product (not a third-party Amazon seller who may have stored it in a hot warehouse 👀).

Comment SAFE SUN, and I’ll send both links straight to your inbox 💌

📌 Save this post to share with the mama who still has Banana Boat in her bag - she needs this too.

And if you’re new here - follow along @vitalityash for holistic motherhood, low-tox living, and food your kids will actually eat (and that’s actually healthy 😄)

#sunscreen #lowtoxsunscreen #bestsunscreen

Comment BUNS and I’ll send you my recipe card for

Comment BUNS and I’ll send you my recipe card for them! 🍔

Guys, the way I SHRIEKED when I tried these for the first time.

3 ingredients
Gluten-free (but don’t taste like cardboard)
Easy to make
Protein-packed
EASYYYYYY to make
No yeast, no rise time, no kneading.
Did I mention these were SO EASY to make?!

Hit your macros, protein goals, AND have a delicious bun with your burger (or in my case pulled brisket 🤤🤤)

Here’s the recipe, don’t forget to share it with a friend!

INGREDIENTS:
- 6 eggs
- 300g whole milk milk powder (about 2c + 2tbsp)
- 2 tsp baking powder
- Topping of choice (sesame seeds or everything but the bagel seasoning @traderjoes of course)

METHOD:
1. Preheat 350°F
2. Add the eggs, powdered milk, and baking powder to a bowl.
3. Mix until combined
4. Spray a 1/3 cup measuring cup with avocado oil (I used @chosenfoods) and scoop the mixture onto a parchment lined baking sheet (this recipe will make 6)
5. Shape into round buns by smoothing the top with a spatula and top with your topping of choice
6. Bake for 13-19min

ENJOY!!!!

And let me know if you try them!

Follow @vitalityash for more holistic motherhood, natural remedies, low-tox living, and delicious food your kids will actually eat (and that’s good for them!).

#hamburgerbunrecipe #holisticmotherhood #naturalremedieswork #lowtoxliving

✨34% off my non toxic skincare and makeup routine!

✨34% off my non toxic skincare and makeup routine!

No gatekeeping here.

Comment ROUTINE and I’ll send you everything l use.

I like my skin to look like skin. I want my makeup to last all day, and I don’t want it to take me more than 10 minutes to do.

This checks all my boxes.

Non-toxic ✔️
Organic ✔️
European formula ✔️
Skincare infused ✔️
Actually works ✔️
Easy to apply ✔️
Slays every time ✔️

Follow @vitalityash for more holistic motherhood and low tox living 🥰

🌟 34% off my non toxic skincare and makeup routine

🌟 34% off my non toxic skincare and makeup routine!🌟

No gatekeeping here.

Comment ROUTINE and I’ll send you everything I use.

I like my skin to look like skin. I want my makeup to last all day, and I don’t want it to take me more than 10 minutes to do.

This checks all my boxes.

Non-toxic ✔️
Organic ✔️
European formula ✔️
Skincare infused ✔️
Actually works ✔️
Easy to apply ✔️
Slays every time ✔️

What color are you choosing? VOTE below!

Follow @vitalityash for more holistic motherhood and low tox living 💋

Fav snack: cereal but make it grown-up - aka add p

Fav snack: cereal but make it grown-up - aka add protein. 🤤

drop the word “SNACK” for the discount codes!

20 g of protein in the grass fed beef isolate protein powder (no lactose, no whey: so no bloating or upset stomach for me! 🙌🏼) incredible ingredients. All the flavors slap. Oh, and it’s as much protein as 4oz grass fed steak.

It’s 40% off right now which never happens. So I’ve you’ve been wanting to try it, now’s the time! you can use my code ASHLEYG @equipfoods

The cereal has zero seed oils, no refined sugars, no grain, no gluten, no dyes, and no glyphosate. BUT it’s *actually* delicious. Save 15% off with ASHLEYG @eatlovebird

And of course it’s raw milk #teattotable

I hit my protein goals and get a nostalgic snack 🤌🏼

WIN WIN.

Do you eat this too?

Ps. My kids are obsessed too and LOVE this as a bedtime snack.

If you want the discount codes for them, drop “SNACK” in the comments. 🤤

Follow @vitalityash for realistic wellness, high-protein mom hacks, and low-tox living without the perfectionism

TEAM TEAT-TO-TABLE FOREVERRRRRR 🐄🐮🤠 We absolutely

TEAM TEAT-TO-TABLE FOREVERRRRRR 🐄🐮🤠

We absolutely learned to pasteurize for a reason.
 That reason was filthy industrial farming conditions, overcrowded sick cows, poor sanitation, and lack of refrigeration - not because fresh milk from healthy animals was inherently toxic.

Raw milk from a clean, transparent farm with healthy grass-fed cows and proper handling is VERY different than milk coming from massive industrial systems. Sourcing matters.

And statistically speaking, raw vegetables have historically caused significantly more foodborne illness outbreaks than raw milk… yet nobody’s calling moms dumb for feeding their kids salad. 🥦😅

I’m not telling everyone to drink raw milk. I’m saying there’s a huge difference between blindly consuming something and intentionally sourcing it.

So, yes, I am a proud member of team teat-to-table 🐄🥛

And I don’t think that’s dumb at all.

Raw milk is a SUPER FOOD, babyyyyy 💪🏼

MOO. 🐮

Nothing better ☀️

Nothing better ☀️

Mac & Cheese but make it nutrient-dense AND protei

Mac & Cheese but make it nutrient-dense AND protein-packed. Ummmmm, YES. 🙌🏼

Comment METHOD and I’ll send it your inbox!

This Mac & Cheese has:
-protein
-healthy fats
-minerals
AND still tastes like regular Mac & Cheese to my girls

I shared this because sometimes “healthy eating” as a mom looks less like perfection and more like sneaking in added protein and nutrients when nobody is looking. AND sometimes I don’t want to cook an entire meal from scratch after an insane day. I have zero guilt about this.

And before the ingredient police arrive (like they do every time I share this recipe)
NO, one boxed meal does not determine your child’s entire health trajectory.

BUT, if you do have a child who’s entire personality trait is Mac & Cheese, give this a try. Often, when they are nutrient-deficient, they will refuse nutrient-dense foods, exacerbating the deficiency. This is a fantastic way to sneak some nutrients back in!

Send this to a mama who needs this meal time hack in her life!

Follow @vitalityash for realistic low-tox living, natural wellness, motherhood, and easy ways to add more vitality into everyday life ✨

METHOD:

How to do it:
1️⃣ Cook noodles in 3 cups bone broth (I find this is the PERFECT amount to absorb all the liquid and it comes to the best al dente consistency. If you want it softer, add more bone broth or water!)
2️⃣ With the heat on low: Add 2 Tbsp grass-fed butter and a splash of milk - I don’t like mine watery, so I only use a small amount of milk.
3️⃣ Add the cheese and mix
4️⃣ Add 2 eggs to the pot and MIX MIX MIX

You can keep the heat on or turn it off. If you leave it on, the less liquidy it will be.

Just mix well until it’s smooth and creamy and the consistency you like.

ENJOY! And lmk if you make it!!!

Comment JELLO and I’ll send the recipe to your inb

Comment JELLO and I’ll send the recipe to your inbox so you don’t have to dig through a pile of screenshots

Gone are the days of our youth where jello was made with processed sugars, dyes, and artificial flavor.

There’s no way I’m feeding that to my kids - so I set out to make my own that actually nourished them AND me.

Because who doesn’t love a sweet treat filled with nostalgia but that also helps us hit our protein goals.

AND has no sugar, no dyes, and no artificial flavor!

Grass fed beef gelatin is incredible for us too!

Here’s some of the benefits:

Joint & Bone Support: Provides the building blocks to maintain cartilage, potentially relieving stiffness and aiding in exercise recovery.

Skin, Hair & Nails: Helps compensate for the natural drop in collagen production as you age, reducing wrinkles and supporting nail and hair strength.

Gut Health: The amino acid glutamic acid protects the intestinal wall, helping to manage or prevent “leaky gut” and improving overall digestion.

Better Sleep & Brain Function: Glycine acts as a calming neurotransmitter, which can improve sleep quality, concentration, and cognitive function.

Weight Management: Being a pure protein, it increases satiety (the feeling of fullness) which can help manage hunger

Recipe:
- 3 TBSP grass-fed beef gelatin (I like Perfect Supplements code ASHLEYG or Thrive Market)
- 3 scoops Clear protein powder (any flavor) I like Just Ingredients (code VITALITYASH for a discount)
- 4-6 cups water (more water = more jiggly, less water=less jiggly)

Instructions:
1. Bloom gelatin on half water in a pot
2. Mix other half of water with protein powder
3. Heat gelatin on medium until melted and smooth
4. Add protein+water to gelatin+water and mix
5. Pour into container of choice
6. Let set in fridge for a few hours or overnight
7. ENJOY!

Let me know if you try it!

Follow @vitalityash for more ER nurse turned holistic mom content. Natural remedies, real food kids actually eat, low tox living, and motherhood.

#jello #kidsnacks #highproteinsnack

Jennifer Aniston circa 1997? The haircut I didn’

Jennifer Aniston circa 1997?

The haircut I didn’t know I needed. 🙌🏼

#obsessed.

And yes, this is another transition video because the hair is just too good. Ladies, I KNOW you know this feeling. Nothing betterrrrrr.

💇‍♀️ : @jessvanderwouden

Summer hair 🔥 @jessvanderwouden does it again 🙌🏼

Summer hair 🔥

@jessvanderwouden does it again 🙌🏼

Comment TEST for the iodine I used My Iodine Patc

Comment TEST and I’ll send you the iodine I used +

Comment TEST and I’ll send you the iodine I used + the list of iodine-rich foods.

The Iodine Patch Test

A simple at-home test used in holistic wellness circles to get a rough sense of how your body is handling iodine. Iodine is essential for thyroid function, hormone balance, immune health, and cellular energy. So many of us are more depleted than we realize.

Signs you might be iodine deficient: Fatigue & brain fog, Sluggish thyroid / slow metabolism, Hair thinning or loss, Dry skin, Difficulty regulating body temperature, Hormonal imbalances, Low libido, and more

How it works: A small patch of iodine is painted onto the skin (inner arm or inner thigh are common spots), and you watch how quickly it absorbs.

What the timing may indicate:
🟡 Still visible at 24 hours - your body may have sufficient iodine levels
🟠 Fades within 12–18 hours - mild depletion possible
🔴 Gone within 6–8 hours - moderate depletion
⚫ Disappears in under 2 hours - significant depletion often noted by holistic practitioners

The faster the iodine absorbs, the more your body may be “drinking it in” - a sign it’s been running low.

Comment TEST and I’ll send you the iodine I used + the list of iodine-rich foods!

Worth noting: This is a wellness observation tool, not a medical diagnostic. Always work with a practitioner you trust for a full picture. 🌿

Have you ever tried this? Drop your results below 👇

Follow for my results!

If you’re new here, HI! I’m Ashley Gondek, ER nurse turned holistic mom. Here we chat all things natural remedies, food your kids will actually eat, low-tox living, and motherhood.

#iodinetest #thyroidhealth #holistichealth #holisticwellness mineraldeficiency hormonehealth naturalhealth

*This is shared for educational purposes only and is not to be taken as medical advice. Always consult a healthcare provider before starting something new.

Comment JELLO and I’ll send the recipe to your inb

Comment JELLO and I’ll send the recipe to your inbox so you don’t have to dig through a pile of screenshots

Gone are the days of our youth where jello was made with processed sugars, dyes, and artificial flavor.

There’s no way I’m feeding that to my kids - so I set out to make my own that actually nourished them AND me.

Because who doesn’t love a sweet treat filled with nostalgia but that also helps us hit our protein goals.

AND has no sugar, no dyes, and no artificial flavor!

Grass fed beef gelatin is incredible for us too!

Here’s some of the benefits:

Joint & Bone Support: Provides the building blocks to maintain cartilage, potentially relieving stiffness and aiding in exercise recovery.

Skin, Hair & Nails: Helps compensate for the natural drop in collagen production as you age, reducing wrinkles and supporting nail and hair strength.

Gut Health: The amino acid glutamic acid protects the intestinal wall, helping to manage or prevent “leaky gut” and improving overall digestion.

Better Sleep & Brain Function: Glycine acts as a calming neurotransmitter, which can improve sleep quality, concentration, and cognitive function.

Weight Management: Being a pure protein, it increases satiety (the feeling of fullness) which can help manage hunger

Recipe:
- 3 TBSP grass-fed beef gelatin (I like Perfect Supplements code ASHLEYG or Thrive Market)
- 3 scoops Clear protein powder (any flavor) I like Just Ingredients (code VITALITYASH for a discount)
- 4-6 cups water (more water = more jiggly, less water=less jiggly)

Instructions:
1. Bloom gelatin on half water in a pot
2. Mix other half of water with protein powder
3. Heat gelatin on medium until melted and smooth
4. Add protein+water to gelatin+water and mix
5. Pour into container of choice
6. Let set in fridge for a few hours or overnight
7. ENJOY!

Let me know if you try it!

Follow @vitalityash for more ER nurse turned holistic mom content. Natural remedies, real food kids actually eat, low tox living, and motherhood.

@perfectsupplements @thrivemarket @just.ingredients.shop

Comment SLEEP and I’ll send you the ones we use +

Comment SLEEP and I’ll send you the ones we use + 50% off your first month!

Garbage sleep for a week and I forgot I had a solution this whole time. 🫣

@hiyahealth Kid’s Bedtime Essentials are back in our routine and we’re all waking up happy - not ready to fight like a pack of wolves 🐺😅

Not sponsored. Just love these and sharing what works for our family.

Follow @vitalityash for more ER Nurse turned holistic mom content; atural remedies, real food that kids actually eat, low tox living, and authentic motherhood. ✨

Disclaimer: shared for educational purposes and what works for our family. Not medical advice. Always consult a trusted healthcare provider before starting something new.

#affiliate

Comment “WORDS” or “WORDS ARE HARD” and I’ll send

Comment “WORDS” or “WORDS ARE HARD” and I’ll send you this cutie outfit!

P.s. they’re on sale and selling fast.

Literally the perfect outfit for running around with your kids this summer. Cute trendy boxy crop top t-shirt paired with super flattering shorts that lay so nice and hide my lower mom belly.

I’m obsessed. And I think you will be too! (Actually I know because when I shared this on my story last week y’all SNAPPED THESE UPPPPPPP!)

#momoutfit #momuniform

This happened April 2024 and I still think about i

This happened April 2024 and I still think about it.

Was it a trafficking attempt? Was it a really weird string of events with too many coincidences? Was it a crooked tow truck company?

I’ll never know and I’m so thankful I don’t have to.

If you take ONE thing from this, never leave your friends alone, always stay with them. Forever thankful my friend, Alexis, stayed with me even though she (and her little babe) would have preferred her to be home.

Curious your thoughts. What do you think was going on here?

It’s still so strange to me.

Follow on Instagram

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