Chocolate Chip “Surprise” Muffins

February 12th, 2019 | no comments

I’m a cake and muffin girl. Cookies, I can take or leave them.

I chuckle when I think about my idea of a healthy breakfast in the late nineties: a fat-free raisin bran muffin from the local coffee shop, eaten proudly while sipping a sickeningly sweet, fat-free vanilla cappuccino. Oy vey!

I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you’ve got yourself a quick breakfast!

Check out these ingredients:

  • Avocado
  • Raw cacao powder
  • Pure maple syrup as a sweetener
  • Almond flour
  • Unrefined coconut oil

Next time I’m adding chopped walnuts to the batter. Yum!

This recipe was inspired by: paleoglutenfree.com

Print Recipe
Chocolate Chip "Surprise" Muffins
I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you've got yourself a quick breakfast (plus an extra serving of Earthfood)! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350F. Grease a muffin pan with coconut oil or line with parchment cups. In a food processor blend all ingredients until smooth (except chocolate chips).
  2. Fill the muffin pan with batter, then sprinkle with chocolate chips and bake 25-30 minutes until a toothpick inserted in the middle of muffin comes out clean.
Recipe Notes

Nutrition Facts per muffinCalories: 285Total Fat: 21 g; Saturated Fat: 8 g; Sodium: 120 mg; Potassium: 135 mg; Total Carbohydrate: 22 g; Dietary fiber: 5 g; Net Carbohydrates: 17 grams; Sugar: 13 g ; Protein: 6 g

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Spicy Avocado “Fries”

January 30th, 2019 | no comments

If you’ve been following my blog these past couple of weeks, you know all about my dinner of Grown-Up Chicken Nuggets dipped in Homemade Ketchup. To round out the meal, I served it with roasted Brussels sprouts and Spicy Avocado “Fries” (dipped in “Special Sauce”). 

Why avocado fries? Well, if you’re like me and are trying to follow a more heart-healthy diet—which means you are aiming for lower glycemic recipes free of inflammatory fats—you probably aren’t loading up on traditional French fries are you?

Avocados are one of the healthiest foods out there—full of mostly monounsaturated fat, a type of fat that protects your heart and brain! A member of the fruit family, avocados contain nearly 20 vitamins and minerals and 7 grams of fiber per half. This is exactly why you will always find at least three in my refrigerator at all times.

(NOTE: Once avocados yield to gentle pressure, go ahead and store them in the fridge to halt the ripening process)

To seed an avocado, simply cut it lengthwise around the entire seed, making sure the blade hits the pit. Rotate both halves to separate. To remove the seed, carefully whack the seed with the blade and twist and lift out (like THIS). Scoop the avocado out of its shell using a spoon.

The original recipe for Spicy Avocado Fries comes from the talented Amanda at www.mindfulavocado.com (love that name!).  

Print Recipe
Spicy Avocado "Fries"
Avocados are one of the healthiest foods out there—full of mostly monounsaturated fat, a type of fat that protects your heart and brain! So why not make them into fries? This recipe uses only four ingredients and is served with "Special Sauce" for dipping! 1 Earthfood per serving: ♥
Course Side Dish
Keyword avocado fries
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Avocado Fries
  • 1 large avocado ripe but not too ripe!
  • 1/2 cup Bob's Red Mill Almond Flour
  • 1 tsp. Cajun seasoning
  • 1/4 cup unsweetened cashew, coconut or almond milk
"Special Sauce"
  • 1/4 cup Chosen Foods Avocado Mayo
  • 2 tbsp. plain full-fat Greek or Icelandic yogurt
  • 1 tbsp. hot sauce
Course Side Dish
Keyword avocado fries
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Avocado Fries
  • 1 large avocado ripe but not too ripe!
  • 1/2 cup Bob's Red Mill Almond Flour
  • 1 tsp. Cajun seasoning
  • 1/4 cup unsweetened cashew, coconut or almond milk
"Special Sauce"
  • 1/4 cup Chosen Foods Avocado Mayo
  • 2 tbsp. plain full-fat Greek or Icelandic yogurt
  • 1 tbsp. hot sauce
Instructions
Avocado Fries
  1. Preheat oven to 450 degrees. Cut avocado lengthwise around the entire seed, making sure the blade hits the pit. Rotate both halves to separate. To remove the seed, carefully whack the seed with the blade and twist and lift out. Scoop the avocado out of its shell using a spoon and cut into wedges.
  2. Mix almond flour and Cajun seasoning in a bowl. Pour milk in a separate shallow bowl. Dip avocado slices first in the milk and then press in almond flour to coat slice on all sides. You could also use a spoon to pour the almond flour mixture on the avocado.
  3. Place avocado fries on nonstick baking sheet and bake for 15-18 minutes until golden. Remove from oven and let cool for a few minutes. Enjoy immediately with "Special Sauce"!
"Special Sauce"
  1. Mix all ingredients in a small bowl until combined.
Recipe Notes

Nutrition Facts per serving (not including sauce)Calories: 210Total Fat: 19 g; Saturated Fat: 2 g; Sodium: 90 mg; Potassium: 300 mg; Total Carbohydrate: 9 g; Dietary fiber: 6 g; Net Carbohydrates: 3 grams; Sugar: 0 g; Protein: 5 g

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Strawberry Banana “Surprise” Shake

August 16th, 2018 | no comments

What’s the surprise? Frozen cauliflower!

Wait! Wait! Don’t leave until you hear me out. Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can’t add too much or it will give the smoothie an off flavor. I’ve found a half cup to be the perfect amount. 

But wait…there’s another surprise! I’m always looking for ways to add more veggies into my meals and shakes are the easiest way to accomplish that. So why not go there? Well, I did. The second surprise is raw carrots. Can you say vitamin A, fiber, and a hint of sweetness? 

I’ve said it before, my shake recipes are NOT sweet, and that is by design. This shake is no different. Listen, they aren’t supposed to taste like a chocolate milkshake. Sweetness is a trained preference, one that can be changed. The goal is to recalibrate your taste buds so that you begin to pick up the natural sweetness of the small amount of fruit in the shakes, without having to add sweetener or extra fruit. 

If you must have a sweeter-tasting shake or you’ll die, try adding one of the following:

  • a natural flavor enhancer, like a few dashes of ground cinnamon; a wedge of lemon, lime, or orange; a few sprigs of fresh mint; or a teaspoon of organic, pure vanilla, or peppermint extract
  • ¼–½ cup more fruit
  • up to 1 tsp. of raw honey, pure maple syrup, coconut nectar, or a pitted date
Print Recipe
Strawberry Banana "Surprise" Shake
Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can't add too much or it will give the smoothie an off flavor. I've found a half cup to be the perfect amount. 5 Earthfoods per serving: ♥♥♥♥♥
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Instructions
  1. Add all ingredients to a high-powered blender (such as Vitamix, Blendtec, or Ninja) in the order listed and blend until smooth.
Recipe Notes

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 9 g; Sodium: 60 mg; Potassium: 1170 mg; Total Carbohydrate: 45 g; Dietary fiber: 16 g; Net Carbohydrates: 29 grams; Sugar: 18 g (no added sugar); Protein: 7 g

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Sweet Potato Avocado “Toast”

December 12th, 2017 | no comments

 

A lovely sweet and creamy combination with just a touch of salt, makes this one of my fast favorites for breakfast. I like to serve a few of these sweet potato toasts alongside my eggs in place of traditional toast, and when I’m not in the mood for eggs, I slice up the whole sweet potato, top it with avocado and make that my breakfast!

Don’t like avocado? Top your toasts with hummus, diced tomatoes, black beans, and a sprinkle of cilantro, or fresh ground almond butter, hemp seeds, and apple slices. Want a little extra protein? Top it with a sliced hard-boiled egg. Use your imagination…the sky is the limit!

To save time, slice up and toast three sweet potatoes and store in an airtight container in the refrigerator. Then all you have to do is pop them in the microwave and add your toppings!

Print Recipe
Sweet Potato Avocado "Toast"
A simple avocado toast recipe using mashed avocado, sea salt, and pepper. Feeling adventurous? Try a combination of my suggested toppings. This is so much more nutritious than traditional toast. Nature at it's best! 3 Earthfoods per serving: ♥♥♥
Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 small sweet potato
  • 2 tsp. extra virgin olive oil or melted coconut oil
  • 1/2 large avocado peeled, pitted, and mashed
  • Sea salt and pepper to taste
  • Optional Toppings: Hemp seeds, milled flaxseeds, unsweetened coconut flakes, chopped free-range hard boiled egg, sriracha sauce, balsamic vinegar, fresh herbs
Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 small sweet potato
  • 2 tsp. extra virgin olive oil or melted coconut oil
  • 1/2 large avocado peeled, pitted, and mashed
  • Sea salt and pepper to taste
  • Optional Toppings: Hemp seeds, milled flaxseeds, unsweetened coconut flakes, chopped free-range hard boiled egg, sriracha sauce, balsamic vinegar, fresh herbs
Instructions
  1. Leaving skin on, slice sweet potato crosswise into ½” slices. Brush both sides with oil and run through three cycles in toaster oven.
  2. Allow to cool slightly. Top with mashed avocado and season with salt and pepper to taste.
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