Blissed Out Hot-Hot Cocoa

December 19th, 2018 | no comments

 

This cocoa recipe is a quadruple-whammy of goodness: 

  • Chocolate Bone Broth Protein: gut health and immune system support; joint protection; healthy metabolism and skin!
  • Cacao powder: antioxidants + magnesium (good for relaxation and blood sugar control)
  • Cayenne pepper: capsaicin (the active component of chili peppers) which aids in: metabolism, blood sugar control, digestive health, appetite control, and pain relief
  • Cinnamon: blood sugar control

My favorite part of this hot cocoa? You don’t even need marshmallows because the abundance of collagen in the Chocolate Bone Broth Protein forms a nice sweet frothy layer upon blending.

Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and the protein…wait for it… as much as a 3-ounce chicken breast! There’s also plenty of healthy fat for added blood sugar control!

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Blissed Out Hot-Hot Cocoa
This cocoa recipe is a quadruple-whammy of goodness: Chocolate Bone Broth Protein, cacao powder, cayenne pepper, and cinnamon. Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and protein, as much as a 3-ounce chicken breast! There's also plenty of healthy fat for added blood sugar control. 2 Earthfoods per serving: ♥♥
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Instructions
  1. Add all ingredients to your blender and blend for 10-15 seconds. Top with a sprinkle of cinnamon and enjoy!
Recipe Notes

Nutrition Facts per servingCalories: 185Total Fat: 8 g; Saturated Fat: 6 g; Sodium: 150 mg; Potassium: 430 mg; Total Carbohydrate: 8 g; Dietary fiber: 4 g; Net Carbohydrates: 4 grams; Sugar: 1 g (0 grams added sugar); Protein: 21 g

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No-Bake Cinnamon Cashew Cookie Bars

December 12th, 2018 | no comments

 

Would you believe these cookie bars are actually good for your gut and immune health? 

They are made with pure (unflavored) Bone Broth Protein, which happens to offer an abundance of gelatin, a key component to:

  • Restoring the strength of your gut lining
  • Growing good bacteria
  • Fighting food sensitivities
  • Supporting healthy inflammation levels in the digestive tract

Using only seven simple ingredients, No-Bake Cinnamon Cashew Cookie Bars are gluten and dairy-free, and the only added sugar is from a tablespoon of raw honey or pure maple syrup. 

This recipe is modified slightly from the Bone Broth Breakthrough cookbook. 

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No-Bake Cinnamon Cashew Cookie Bars
Using only seven simple ingredients, No-Bake Cinnamon Cashew Cookie Bars are gluten and dairy-free, and the only added sugar is from a tablespoon of raw honey or pure maple syrup. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 1/4 cups raw cashew, unsalted
  • 1 scoop Pure Bone Broth Protein
  • 1/4 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 1 cup pitted dates, halved
  • 1 tbsp. pure maple syrup, raw honey or coconut nectar
  • 1 tbsp. organic virgin, unrefined coconut oil, melted
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 1/4 cups raw cashew, unsalted
  • 1 scoop Pure Bone Broth Protein
  • 1/4 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 1 cup pitted dates, halved
  • 1 tbsp. pure maple syrup, raw honey or coconut nectar
  • 1 tbsp. organic virgin, unrefined coconut oil, melted
Instructions
  1. Add cashews to food processor and pulse until chopped into fine pieces. Add bone broth protein, salt, and cinnamon. Pulse again a few times until combined.
  2. Add dates, sweetener, and coconut oil. Process until fully combined and sticky. You will have to stop the processor a few times to scrape the sides of the container.
  3. Once combined, lay dough on a piece of parchment paper. Using clean hands, spread out to form a square with a depth of approximately 1/4". Place in refrigerator for one hour, then remove and cut into twelve squares. Refrigerate in sealed container. Enjoy!
Recipe Notes

Nutrition Facts per serving (1 bar): Calories: 150Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 65 mg; Potassium: 200 mg; Total Carbohydrate: 17 g; Dietary fiber: 2 g; Net Carbohydrates: 15 grams; Sugar: 12 g (1 gram added sugar from honey/maple syrup); Protein: 4 g

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No-Bake Pumpkin Pie Balls

November 29th, 2018 | no comments

I love it when I try a nutritionally-upgraded recipe that tastes so good, I actually end up preferring it to the real thing.

I like pumpkin pie, but I can take or leave the crust…it’s really the filling I’m after. Thank you London from www.evolvingtable.com for this amazing recipe for No-Bake Pumpkin Pie Balls. I made a batch to take to Thanksgiving dinner because I knew at least one person would appreciate this upgraded version of pumpkin pie. 

The recipe couldn’t be easier. Made by combining almond and gluten-free oat flours with unsweetened pumpkin puree, pure maple syrup and spices, these little bites of heaven really hit the spot. And because they take a little dive in coconut sugar at the end, what you end up with is a sweet (but not too sweet) treat. 

Pure maple syrup and coconut sugar are both lower glycemic sweeteners, meaning they are a tad bit gentler on your blood sugar.

If the balls aren’t eaten right away, London recommends storing them uncovered in the very back of your refrigerator…otherwise you’ll end up with soggy balls. And that’s no fun for anyone! 🙂

PS: I know these totally look like deep fried sauerkraut balls, but trust me, they are the furthest thing! Ha, ha, ha…

Print Recipe
No-Bake Pumpkin Pie Balls
The recipe couldn't be easier. Made by combining almond and gluten-free oat flours with unsweetened pumpkin puree, pure maple syrup and spices, these little bites of heaven really hit the spot. And because they take a little dive in coconut sugar at the end, what you end up with is a sweet (but not too sweet) treat. 0 Earthfood servings.
Prep Time 10 minutes
Servings
balls
Ingredients
  • 1 1/4 cup almond flour Bob's Red Mill is a good one!
  • 1 cup gluten-free oat flour Alternatively you can run a little over one cup of uncooked gluten-free oats through your food processor until it turns into flour
  • 1/3 cup pumpkin puree Farmer's Market Organic Pumpkin
  • 3 tbsp. pure maple syrup
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. pumpkin pie spice
  • 1/4 tsp. Sea salt
  • 1/2 tsp. pure vanilla extract
Coconut Sugar Coating:
  • 1/4 cup organic, unrefined coconut sugar Madhava, Big Tree Farms, Nutiva, or Navitas brands
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. pumpkin pie spice
Prep Time 10 minutes
Servings
balls
Ingredients
  • 1 1/4 cup almond flour Bob's Red Mill is a good one!
  • 1 cup gluten-free oat flour Alternatively you can run a little over one cup of uncooked gluten-free oats through your food processor until it turns into flour
  • 1/3 cup pumpkin puree Farmer's Market Organic Pumpkin
  • 3 tbsp. pure maple syrup
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. pumpkin pie spice
  • 1/4 tsp. Sea salt
  • 1/2 tsp. pure vanilla extract
Coconut Sugar Coating:
  • 1/4 cup organic, unrefined coconut sugar Madhava, Big Tree Farms, Nutiva, or Navitas brands
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. pumpkin pie spice
Instructions
  1. In a large bowl combine oat flour and almond flour. Add pumpkin puree through vanilla extract and mix until well incorporated, using your hands towards the end to ensure even mixing.
  2. In a small bowl combine Coconut Sugar Coating ingredients.
  3. Scoop 2 tablespoons of pumpkin pie mixture and roll into a ball. Place in the coconut sugar bowl and roll to completely cover. Place on a large plate and repeat with remaining mixture.
  4. If not eaten right away, store uncovered in the very back of your refrigerator.
Recipe Notes

Nutrition Facts per serving (1 ball): Calories: 100Total Fat: 5 g; Saturated Fat: 0.5 g; Sodium: 40 mg; Potassium: 35 mg; Total Carbohydrate: 11 g; Dietary fiber: 2 g; Net Carbohydrates: 9 grams; Sugar: 5 g (4 grams added sugar from maple syrup and coconut sugar); Protein: 3 g

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African Peanut Stew

October 10th, 2018 | no comments

I enjoyed this stew years ago at Pura Vida, an amazing restaurant in downtown Cleveland. Since then, I haven’t been able to find it anywhere else. So of course, I decided to make my own. The original recipe hails from Jessica Penner, RD or www.smartnutrition.ca. 

Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it’s so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup.

It requires an immersion blender (stick blender), but can also be processed in a traditional blender or food processor in smaller batches. 

Print Recipe
African Peanut Stew
Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it's so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup. 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Instructions
  1. Heat oil in a large pot over medium-high heat. Saute the onion until slightly browned.
  2. Add garlic through cloves and cook for one minute. Add tomatoes and sweet potatoes and cook for 5 minutes.
  3. Add water and salt and bring to a boil. Reduce to a simmer for 30 minutes.
  4. Stir in peanut butter and cayenne and blend with an immersion blender (or transfer to a blender/food processor) until smooth.
Recipe Notes

Nutrition Facts per serving (one bowl): Calories: 325; Total Fat: 16 grams; Saturated Fat: 2 grams; Sodium: 510 mg; Potassium: 460 mg; Total Carbohydrate: 41 grams; Dietary Fiber: 8 grams; Net Carbohydrates: 33 grams; Sugar: 10 grams (0 grams added sugar); Protein: 8 grams

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Maple Pecan Pumpkin Muffins (flourless)

September 19th, 2018 | no comments

If you liked my recipe for Banana Walnut Breakfast Muffins from last week, you’ll adore these muffins too! They sport the same fudge-like texture (thanks to the addition of beans) and are also gluten and dairy-free.

This recipe uses gluten-free quick oats vs. quinoa flakes, canned pumpkin (not pumpkin pie filling) vs. bananas and pecans vs. walnuts. In addition, it uses pumpkin spice, which is essentially a blend of cinnamon, nutmeg, ginger and cloves.

Maple Pecan Pumpkin Muffins pair nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). What a nice change of pace from plain old regular coffee!

Another shout out to Katie (www.chocolatecoveredkatie.com), as this recipe is modified from her Pumpkin Blender Muffins. 

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Maple Pecan Pumpkin Muffins (flourless)
A bean-based, flourless, and gluten/dairy-free muffin that pairs nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). 1 Earthfood per serving: ♥
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
  3. Pour batter into prepared muffin cups and smooth the tops with a butter knife. Bake 20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 195; Total Fat: 9 grams; Saturated Fat: 0.8 grams; Sodium: 180 mg; Potassium: 230 mg; Total Carbohydrate: 25 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 20 grams; Sugar: 10 grams (9 grams added sugar from maple syrup); Protein: 6 grams

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Banana Walnut Breakfast Muffins (flourless)

September 13th, 2018 | no comments

This muffin isn’t the typical crumbly, sponge-like muffin…so if you’re looking for that, you won’t dig this recipe. Because it’s made with beans (yep!) it has a dense, fudge-like consistency that is actually quite decadent! And instead of flour, it calls for flaked quinoa— an ancient “grain” that’s actually a seed.

Enjoy a Banana Walnut Breakfast Muffin for breakfast, paired with a hard-boiled egg and a mug of Golden Milk, or with a tall glass of my Gut-Loving Chocolate Peanut Butter Smoothie.

I adapted this recipe just slightly from www.chocolatecoveredkatie.com. Thank you for this amazing creation Katie!

If you are on the fence about beans and quinoa in your muffins, give it a try anyway; I think you’ll like it.

PS: These freeze really well.

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Banana Walnut Breakfast Muffins
Because these muffins are made with beans (yep!) they have a dense, fudge-like consistency that's actually quite decadent! And instead of flour, the recipe calls for flaked quinoa— an ancient "grain" that's actually a seed. A gluten-free, dairy-free recipe the whole family can enjoy! 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend quinoa flakes through cinnamon until smooth. Transfer to mixing bowl and stir in walnuts.
  3. Pour batter into prepared muffin cups (don’t overfill or they will rise and then sink in the centers) and bake 18-20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 190; Total Fat: 9 grams; Saturated Fat: 0.7 grams; Sodium: 150 mg; Potassium: 215 mg; Total Carbohydrate: 24 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 19 grams; Sugar: 10 grams (8 grams added sugar from honey); Protein: 6 grams

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles

August 29th, 2018 | no comments

I love cake. Frosting? Even better! I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too.

You know me- this isn’t some cake out of a box. Actually, it’s just as easy and, although it’s not a “healthy” cake, it’s quite an upgrade from your traditional cake loaded with crappy chemicals (that’s an industry term 🙂 ) and slathered with trans fat-laden frosting. 

The cake is made with almond flour and the frosting…well, I lied a little bit, the frosting is on the healthier side because it’s made with avocado, coconut oil and raw cacao powder, and sweetened with pure maple syrup. Shhh…don’t tell anyone. I swear they won’t know it used to be green. For the sprinkles, I just tossed about a half cup of unsweetened coconut flakes in the food processor with half of a strawberry and processed until the flakes turned pink. Then I let them sit out to dry for a bit. 

Happy birthday to me! 

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles
I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too. The cake is made with almond flour and the frosting made with avocado, coconut oil, raw cacao powder and pure maple syrup. 1 Earthfood per serving: ♥
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Instructions
Chocolate Cake
  1. Preheat oven to 350 degrees. Lightly grease 2-four ounce ramekins with coconut oil.
  2. Place butter, honey, and chocolate chips in small microwave-safe bowl. Microwave for 45 seconds, then stir until smooth. Cool completely (you can place in refrigerator for 5-10 minutes to speed up the process).
  3. Add almond flour, egg, vanilla, and salt to cooled chocolate mixture and mix until combined. Spoon batter into prepared ramekins and place on a baking sheet. Bake for approximately 30 minutes or until toothpick inserted in the middle comes out clean. Cool completely and gently remove by turning ramekin upside down on a clean plate.
Chocolate Frosting
  1. Process avocado in food processor until smooth. Add remaining ingredients and blend again until smooth, stopping once or twice to scrape the sides with a spatula.
  2. Frost the top of one cake with a thick layer of frosting. Place remaining cake on top and frost the top and sides of entire cake. You will have about half leftover, so just store remaining frosting in refrigerator and have a spoonful here or there for a sweet treat.
Pink Sprinkles
  1. Add coconut flakes and strawberry to a food processor and process until flakes are pink. Sprinkle all over top and sides of frosted cake!
Recipe Notes

Nutrition Facts per serving: Calories: 400; Total Fat: 28 grams; Saturated Fat: 13 grams; Sodium: 175 mg; Potassium: 160 mg; Total Carbohydrate: 35 grams; Dietary Fiber: 6 grams; Net Carbohydrates: 29 grams; Sugar: 26 grams; Protein: 6 grams

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Easy Peachy Peanut Butter Jam

August 2nd, 2018 | no comments

Earlier this summer my sister Dawn asked me if I’d like to go in on a crate of fresh local peaches. Since we adore stone fruit, I was totally game. We ended up with more peaches than we could possibly consume, so I seeded and froze half to use in daily smoothies and with the other half…I made jam!

Of course I couldn’t stand for just ordinary jam. You should know by now that I like to combine ingredients for the best effect on blood sugar, so instead I created a spread of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! Whatever nut or seed butter you choose, please make sure the only ingredient listed on the label is the nut itself (salt is OK). Sugar is added to so many brands of peanut butter and it’s easy to fall victim if you’re just looking at the front of the jar. FYI… the word “Natural” on a label means nothing!

A few of the brands I recommend are: 

  • Crazy Richard’s
  • Krema
  • Peanut Butter & Co. Old Fashioned Smooth Peanut Butter
  • Organic MaraNatha Peanut Butter

Easy Peachy Peanut Butter Jam is a wonderful topping for sprouted toast, rice cakes, or…do I dare say vanilla ice cream?! The addition of peanut butter bumps up the fat content, which means it won’t spike your blood sugar like traditional jam. I added a small amount of sweetener in the form of raw honey…but only two tablespoons for the entire batch. I think it sweetens the jam plenty, but if you disagree you can add a touch more. Just don’t go overboard!

Print Recipe
Easy Peachy Peanut Butter Jam
I like to combine ingredients for the best effect on blood sugar, so I created a jam of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! This jam makes a wonderful topping for sprouted toast, rice cakes, or...do I dare say vanilla ice cream?! Recipe makes approximately 2 1/2 cups of jam (or 2-12 oz. mason jars).
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Instructions
  1. Peel, seed and dice peaches. Toss in a sauce pan with honey, lemon juice and cinnamon. Stir until evenly combined.
  2. Heat on medium until simmering, then turn heat to low and allow to cook for 60-70 minutes, stirring frequently.
  3. Remove from heat and stir in peanut butter. Transfer to mason jars and store in refrigerator for up to two weeks.
Recipe Notes

Nutrition Facts per serving (serving size: 2 tbsp.): Calories: 60Total Fat: 3 g; Saturated Fat: 0.5 g; Sodium: 20 mg; Potassium: 60 mg; Total Carbohydrate: 6 g; Dietary fiber: 1 g; Net Carbohydrates: 5 grams; Sugar: 4 g (2 grams added sugar); Protein: 2 g

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Blueberry Cinnamon Breakfast Muffins

May 24th, 2018 | no comments

I love blueberry muffins, but I don’t like what they do to my blood sugar. I adapted a recipe I found online by cutting the amount of honey in half and adding psyllium husk powder to increase the fiber content and lower the glycemic response (the effect that a food/meal has on blood sugar after it’s eaten) of the final product. As a result, these muffins are NOT sweet, but I think you will find the coconut flour offers a pleasant natural sweetness on its own. 

Blueberry Cinnamon Breakfast Muffins taste amazing with a dab of butter or fresh ground peanut or almond butter. 

The best part about these muffins is they are diabetic-friendly, with 8 grams of fiber, loads of good healthy fat, 6 grams of protein and only 10 grams of net carbohydrates.

They are also gluten, dairy, and grain free! If I am going to enjoy a Blueberry Cinnamon Breakfast Muffin for breakfast, I usually smear it with a teaspoon or two of Kerrygold grass-fed butter and pair it with a hard-boiled egg. Enjoy! ♥ 

Print Recipe
Blueberry Cinnamon Breakfast Muffins
Whip up a batch of these amazing muffins and store in the refrigerator for up to 7 days or freezer for up to a month (but I doubt they will last that long!). Spread with grass-fed butter or fresh ground almond butter and pair it with a hard boiled egg...breakfast is served! This recipe is free of gluten, dairy, and grains. 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Instructions
  1. Preheat oven to 350 degrees. Sift the coconut flour, salt, baking soda, psyllium husk powder and cinnamon in a bowl.
  2. In a blender or bowl mix the honey, milk, eggs, coconut oil and vanilla. Add the chia seeds and blend on low. Let sit for 5-10 minutes.
  3. Pour the wet ingredients into the bowl with dry ingredients and mix well. Fold in the blueberries to mixture at the very end, and gently stir together.
  4. Spoon the batter into greased cupcake sleeves or tins and bake at 350 for 25 minutes, until golden brown and cooked through.
  5. Cool on rack and serve.
Recipe Notes

Nutrition Facts: Calories: 180Total Fat: 11 g; Saturated Fat: 8 g; Sodium: 260 mg; Potassium: 85 mg; Total Carbohydrate: 18 g; Dietary fiber: 8 g; Net Carbohydrates: 10 grams; Sugar:  9 g (6 grams of added sugar from the honey); Protein: 6 g

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Earthfood Powder

May 17th, 2018 | no comments

I’ve spent countless dollars on overpriced protein powders over the years. And you know what? I wasn’t really happy with most of them. Other than unsweetened plant-based and Bone Broth protein powders, most contain either added sugar, sugar alcohols, stevia, or worse…artificial sweeteners!

Finally the lightbulb turned on and I thought: I can do SO much better than this! 

My Earthfood Powder is a very simple recipe with only seven ingredients: 

  • Pea protein powder: for protein!
  • Pumpkin seeds (pepitas): for fiber, fat, and protein.
  • Flaxseed: for omega-3 fatty acids and fiber.
  • Hemp hearts: for more omega-3 fatty acids, fiber, and protein.
  • Ground cinnamon: for flavor and blood sugar control.
  • Cacao powder: for flavor, blood sugar control, and magnesium!
  • Sea salt.

You can add Earthfood Powder to smoothies, oatmeal, yogurt, or homemade protein bars!

Print Recipe
Earthfood Powder
Tired of overpriced protein powders full of additives and artificial sweeteners? Give my Earthfood Powder a try! A great source of healthy fat and protein...all from Earthfoods. This is how Mother Nature intended us to eat! This recipe is free of gluten, grains and dairy. 2 Earthfoods per serving: ♥♥
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Instructions
  1. Add pepitas through sea salt to a food processor or blender and process until seeds are broken down (about 1 minute).
  2. Pour contents into a large mixing bowl or container with lid and add pea protein, mixing (or shaking) until thoroughly combined.
  3. Store in airtight container in refrigerator or freezer. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (2 tbsp.): Calories: 100Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 150 mg; Potassium: 0 mg; Total Carbohydrate: 3 g; Dietary fiber: 3 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 8 g

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