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!

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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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