Grain-free Granola

April 5th, 2018 | no comments

I love granola, but unfortunately there aren’t many brands out there that I would actually buy. Most are way too high in sugar!

This week’s recipe pick is one that I adapted slightly from Tastes of Lizzy T. It’s full of prebiotic-rich nuts to help fertilize the good bacteria in your gut: sunflower seeds, pumpkin seeds (pepitas), almonds, and pecans!

The only sugar is from naturally sweetened dates. If you prefer a hint of sweet, you could always add a touch of raw honey or pure maple syrup prior to baking.

This recipe is free of dairy, gluten, and of course…grains!

Print Recipe
Grain-free Granola
A delicious recipe without all of the added sugar of traditional granola! Full of prebiotic-rich nuts and seeds to grow the friendly bacteria in your gut. I enjoy this granola as a snack or sprinkled over apple slices that have been dipped in fresh ground almond butter. Free of grains, dairy, and gluten! 1 Earthfood per serving: ♥
Course Breakfast, Snack
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup raw unsalted pepitas (pumpkin seeds)
  • 1 cup raw unsalted sunflower seeds, shelled
  • 1 cup shredded, unsweetened coconut
  • 1 cup unsalted almonds, sliced
  • 2 cups unsalted pecans, chopped
  • 10 dates chopped
  • 1/3 cup unrefined coconut oil
  • 2 tsp. ground cinnamon
  • 3 tsp. pure vanilla extract
  • Dash or two Sea salt
Course Breakfast, Snack
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup raw unsalted pepitas (pumpkin seeds)
  • 1 cup raw unsalted sunflower seeds, shelled
  • 1 cup shredded, unsweetened coconut
  • 1 cup unsalted almonds, sliced
  • 2 cups unsalted pecans, chopped
  • 10 dates chopped
  • 1/3 cup unrefined coconut oil
  • 2 tsp. ground cinnamon
  • 3 tsp. pure vanilla extract
  • Dash or two Sea salt
Instructions
  1. Preheat oven to 325 degrees.Mix all of the dry ingredients together in a large bowl.
  2. Melt coconut oil and add to a small bowl, along with cinnamon, vanilla and salt. Mix well and pour over the dry mixture. Stir to combine and evenly coat.
  3. Spread the granola on a baking sheet and bake for 20 minutes. Stir, then bake an additional 5 minutes. Allow to cool completely before storing in container. Enjoy as a snack or mixed into plain Greek yogurt!
Recipe Notes

Nutrition Facts per serving (1/4 cup): Calories: 210; Total Fat: 19 grams; Saturated Fat: 6 grams; Sodium: 30 mg; Potassium: 143 mg; Total Carbohydrate: 8 grams; Dietary Fiber: 3 grams; Net Carbohydrates: 5 grams; Sugar: 3 grams; Protein: 5 grams

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup

March 28th, 2018 | no comments

Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!

I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.

Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?

I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.

I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.

I have a feeling you’ll  this recipe. 

Print Recipe
Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Free from gluten, dairy, and grains, but full of nutrition and fiber, these pancakes will leave you feeling satisfied and nourished! 9 grams of fiber and 11 grams of protein per serving...not bad! You can store them in the refrigerator for up to a week or freeze up to a month! 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Instructions
  1. Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
  2. In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
  3. In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
  4. Fold the flour mixture into the wet mixture, taking care not to overmix.
  5. Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
Peanut Butter & Raw Honey Syrup:
  1. Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Recipe Notes

Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Gut-Loving Chocolate Peanut Butter Banana Smoothie

March 6th, 2018 | no comments

Who doesn’t love a good smoothie? My Gut-Loving Chocolate Peanut Butter Banana Smoothie uses no added sugar (honestly, it doesn’t need it!) and is a rich source of probiotics, which are good bacteria that offer numerous health benefits.

When it comes to strains of bacteria, more is better because different strains support different functions in your body. For example Lactobacillus acidophilus
supports digestion, absorption, and immune health, while Lactobacillus rhamnosus can help with vaginal and urinary health. Kefir contains a whopping twelve strains of live and active cultures, compared to only three strains in your standard yogurt.

Print Recipe
Gut-Loving Chocolate Peanut Butter Banana Smoothie
This smoothie is a super easy way to sneak some probiotics into your—and your unsuspecting family's—diet. If you like your smoothies a bit on the thicker side, simply reduce the amount of nut milk. You can easily make this up ahead of time and store in the refrigerator for a quick breakfast. 5 Earthfoods per serving: ♥♥♥♥♥
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Instructions
  1. Place all ingredients in blender and blend until smooth
Recipe Notes

Nutrition Facts: Calories: 325Total Fat: 17 g; Saturated Fat: 5 g; Sodium: 210 mg; Potassium: 325 mg; Total Carbohydrate: 30 g; Dietary fiber: 7 g; Net Carbohydrates: 23 grams; Sugar: 12 g (no added sugar); Protein: 12 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Chocolate Peanut Butter “Pudding”

January 28th, 2018 | no comments

The beauty of this recipe? It can be eaten as a sweet treat or wholesome breakfast! And guess what? It’s dairy-free. The sneaky ingredient is avocado- which lends a beautiful creamy texture…just like traditional pudding!

With five Earthfoods per serving, it offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder.

It’s naturally sweetened with a mere 1/4 cup of pure maple syrup and ripe banana. You can omit the chia seeds If you don’t care for the texture…but just remember, you’ll be missing out on the omega-3 fatty acids!

Want it a little sweeter? Add another tablespoon of pure maple syrup or raw honey. Don’t like banana? Leave it out!

Print Recipe
Chocolate Peanut Butter "Pudding"
This deliciously decadent Chocolate Peanut Butter "Pudding" is the perfect sweet treat OR nutritionally-balanced breakfast. The secret ingredient is avocado, which gives the pudding its thick and creamy texture. It offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder. 5 Earthfoods per serving: ♥♥♥♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 2 small avocados, ripe, peeled and seeded
  • 1 large banana, ripe
  • 1/2 cup raw cacao powder Navitas brand
  • 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
  • 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
  • 1/4 cup pure maple syrup, raw honey or coconut nectar
  • 2 tbsp chia seeds
  • 1/4 cup + 2 tbsp. fresh ground peanut butter
  • 1/4 cup + 2 tbsp. chopped peanuts
  • 1/2 large banana, sliced into thin coins
Prep Time 10 minutes
Servings
servings
Ingredients
  • 2 small avocados, ripe, peeled and seeded
  • 1 large banana, ripe
  • 1/2 cup raw cacao powder Navitas brand
  • 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
  • 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
  • 1/4 cup pure maple syrup, raw honey or coconut nectar
  • 2 tbsp chia seeds
  • 1/4 cup + 2 tbsp. fresh ground peanut butter
  • 1/4 cup + 2 tbsp. chopped peanuts
  • 1/2 large banana, sliced into thin coins
Instructions
  1. To a food processor or blender, add avocados through chia seeds and process until smooth.
  2. Portion into dessert cups and top each with one tablespoon of peanut butter, one tablespoon of chopped peanuts and two banana coins.
Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Protein-Packed Steel Cut Oatmeal

January 20th, 2018 | no comments

 

Oatmeal used to be a breakfast staple for me, but I noticed I would get hungry an hour or so afterwards. So I sprinkled a few nuts on top and the extra fat seemed to help sustain me a little while longer…but it still wasn’t enough. Then I tried stirring in some plant-based protein powder. The texture seemed off to me and I simply didn’t enjoy it.

Finally I hit the jackpot of just the right oatmeal ingredients to really make it stick to my ribs! And the magic ingredient? Eggs!

This recipe adds two eggs to the final 10 minutes of cook time, offering an extra four grams of protein per serving.

But don’t stop with the eggs! Adding 1/4 cup of nuts and a tablespoon of seeds really makes an impact on satiety and blood sugar control. I love to top mine off with a little cinnamon and a 1/2 cup of berries, or diced apple or pear with the skin on!

 

Print Recipe
Protein-Packed Steel Cut Oatmeal
When topped with 1/4 cup nuts, 1 tablespoon of seeds, and 1/2 cup of fruit, this recipe yields 3 Earthfoods per serving: ♥♥♥
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
1/2-cup cooked
Ingredients
  • 3 cups water
  • 3/4 cup Bob's Red Mill Gluten Free Steel Cut Oats
  • 2 organic free-range eggs, whisked
  • 1 tbsp. Kerrygold butter
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
1/2-cup cooked
Ingredients
  • 3 cups water
  • 3/4 cup Bob's Red Mill Gluten Free Steel Cut Oats
  • 2 organic free-range eggs, whisked
  • 1 tbsp. Kerrygold butter
Instructions
  1. Bring water to a boil and add oats. Reduce heat to low; cover and cook for 10-20 minutes (depending on how chewy you like your cereal).
  2. In the last 10 minutes of cooking time, add eggs and butter and stir until combined. Stir frequently until eggs are cooked through.
  3. Top with: 1/4 cup of nuts (walnuts, almonds, pecans or hazelnuts) + 1-2 tbsp. seeds (ground flax, chia, hemp, sunflower or pumpkin) + 1/2 cup fruit (berries or diced apple or pear with the skin on) + ground cinnamon.
Recipe Notes

Cooked steel cut oats can be stored in the refrigerator for 4-5 days. Add water to reach desired consistency and heat stove top or in the microwave for 60 seconds.

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!