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.

Print Recipe
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!

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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! ♥ 

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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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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!

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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

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Mel’s Feel-Good Smoothie

November 25th, 2017 | no comments

 

Smoothies are one of the easiest ways to get a ton of nutrition (and I mean a TON) in the least amount of time. I’m in love with them because they give me the opportunity to incorporate powerful foods that I wouldn’t be otherwise eating on a daily basis (like fresh ginger and turmeric root).

I’ve experimented with many smoothie concoctions over the years, and one thing that remains consistent is I’ve always included three nutrient “blocks” in each recipe:

 

  1. Fiber-rich “Earthfoods”: berries, kale, spinach, red cabbage, fresh turmeric, fresh ginger.
  2. Earthfood-based fat: avocado, fresh ground almond butter, fresh ground peanut butter, walnuts, MCT oil, chia seeds, flax seeds, hemp seeds.
  3. Healthy protein: unsweetened plant-based protein powder, Bone Broth Protein Powder, or Bone Broth Collagen Powder.

This combination of fiber, fat, and protein offers the perfect blend of nutrients to:

  • Satisfy my hunger
  • Keep my blood sugar stable
  • Keep my brain sharp and focused
  • Fill me with tons of energy!

This Feel-Good Smoothie is one of my favorite go to recipes. It satisfies me to the core and, as the name suggests, really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries to sweeten my smoothie, which means it isn’t very sweet at all! This is by design.

But I didn’t start out this way.

I used to add more fruit and a stevia-based protein powder to my smoothies, which gave it an ultra-sweet taste. The problem was, I found myself getting hungry about an hour after I drank it. At first I thought I was losing my mind! How could I possibly be hungry? But then I learned that sweetness, whether from sugar, stevia, or artificial sweeteners, enhances the appetite and motivation to eat. Also, because they are hundreds of times sweeter than regular white table sugar, these zero-calorie sweeteners encourage sugar cravings and sugar dependence. Because of this, I very gradually traded my stevia-based protein powder for unsweetened Bone Broth Protein Powder and Bone Broth Collagen Powder, and also decreased the amount of fruit.

It took quite some time before my taste buds adapted to prefer less sweet and quite honestly, I never thought I would see the day! Now when I accidentally eat or drink something with stevia, it tastes unpleasantly sweet. My taste buds have actually reset themselves! 

If my Feel-Good Smoothie isn’t sweet enough for you, feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date.

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Mel's Feel-Good Smoothie
This is one of my favorite go to smoothie recipes. It satisfies me to the core and really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries, which means it isn't very sweet at all. Feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date if you prefer a little more sweetness. I hope you enjoy the energizing benefits of this smoothie as much as I do! PS: One serving of this smoothie contains 17 grams of fiber! Not bad considering the minimum daily recommendation for dietary fiber is 25 grams. 🙂
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Instructions
  1. Add all ingredients to a high-power blender and blend until smooth- about 30 seconds.
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Anti-Inflammatory Breakfast Bread

November 15th, 2017 | no comments

Bread can be a real issue when you are trying to watch your blood sugar. That’s why I was so excited to stumble upon this recipe from Jenny Carr’s cookbook, Peace of Cake. I added a little ground cinnamon to the batter to give it more of a breakfast flare. You could also add chopped walnuts for a little bit of crunch!

This bread is one of my favorite go-to breakfasts because it really keeps me full…especially if I top it with fresh ground almond butter, mashed avocado, or Kerrygold grass fed butter! Seriously yummy.

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Anti-Inflammatory Breakfast Bread
This recipe was slightly adapted from Jenny Carr's cookbook, Peace of Cake. It is free from grains, gluten, and dairy, and rich in healthy fats like coconut oil, fresh ground almond butter, and milled flaxseeds. A perfect bread to keep your blood sugar in check! Enjoy! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
Ingredients
  • 3/4 cup fresh ground almond butter
  • 6 organic free-range eggs I like Pete & Gerry's
  • 1/4 cup unrefined coconut oil
  • 1/2 tsp. Bragg Apple Cider Vinegar
  • 1/4 cup fresh ground flaxseeds
  • 3 tbsp. coconut flour
  • 1 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 2 tbsp. raw honey (optional)
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
Ingredients
  • 3/4 cup fresh ground almond butter
  • 6 organic free-range eggs I like Pete & Gerry's
  • 1/4 cup unrefined coconut oil
  • 1/2 tsp. Bragg Apple Cider Vinegar
  • 1/4 cup fresh ground flaxseeds
  • 3 tbsp. coconut flour
  • 1 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 2 tbsp. raw honey (optional)
Instructions
  1. Preheat oven to 350 degrees. Line an 8-inch by 4-inch loaf pan with parchment paper and grease the parchment paper with coconut oil.
  2. Combine all ingredients in blender and blend until eggs get frothy (about 20-30 seconds).
  3. Bake for 35-40 minutes or until golden brown.
  4. Remove from oven and allow to cool in pan for 10 minutes. Then remove bread from pan by pulling up on the parchment paper. Set on wire rack to cool until room temperature.
  5. Slice into 10-12 slices and store in sealed container in your refrigerator. Top with fresh ground almond butter or mashed avocado. You could also use as a sandwich bread!
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