Chocolate Earthfood “Pudding” Cups

December 5th, 2018 | no comments

Ever have a taste for something chocolatey, but you’re feeling so good about your food choices lately that you don’t want to stray? Fearful you’ll end up in sugar’s tight grip with no escape route in sight, you reach for a cluster of grapes instead. 

But the grapes just aren’t cutting it, are they? 

This recipe is a way out! A simple way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Chocolate Earthfood “Pudding” contains added sugar, so it’s not a “health” food, however it does:

  • Contain less sugar than traditional pudding
  • Boast SEVEN times more fiber than traditional pudding
  • Replace white sugar with raw honey or pure maple syrup (your choice)
  • Contain a fair amount of good fat from fresh avocado and coconut oil, which means it won’t spike your blood sugar like the store-bought junk OR cause rebound hunger. This little thing is super-satisfying, almost like a mini-meal!

Don’t think I’m weird, but last night I didn’t feel like making dinner, so I snacked on a bowl of raw veggies dipped in hummus and afterwards, treated myself to a Chocolate Earthfood “Pudding” Cup. I swear I was as satisfied as if I had eaten an entire plateful of food! 

PS: Don’t like the tropical taste of virgin coconut oil? Use refined coconut oil instead as it has a neutral scent and flavor. 

Print Recipe
Chocolate Earthfood "Pudding" Cups
This recipe is a way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Because it contains added sugar, Chocolate Earthfood "Pudding" should not be considered a "health" food, however compared to traditional pudding it does: contain less sugar and more fiber; use raw honey or pure maple syrup in place of white sugar; contain a fair amount of good fat. 3 Earthfoods per serving: ♥♥♥
Prep Time 15 minutes
Servings
servings
Ingredients
  • 2 large avocados, peeled and seeded
  • 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
  • 1/3 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup or raw honey
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
  • 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
Prep Time 15 minutes
Servings
servings
Ingredients
  • 2 large avocados, peeled and seeded
  • 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
  • 1/3 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup or raw honey
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
  • 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
Instructions
  1. Combine avocado through chia in a food processor and blend until smooth. To make sure ingredients are evenly distributed, you may find it necessary to stop halfway through and scrape the sides. If it's too thick, add a tablespoon or two of unsweetened coconut milk and continue processing until smooth.
  2. Divide pudding into five small containers, secure the lids, and refrigerate for at least 30 minutes to thicken. Top with chopped nuts of choice and cacao nibs if desired!
Recipe Notes

Nutrition Facts per serving: Calories: 310Total Fat: 23 g; Saturated Fat: 10 g; Sodium: 10 mg; Potassium: 400 mg; Total Carbohydrate: 24 g; Dietary fiber: 7 g; Net Carbohydrates: 17 grams; Sugar: 14 g (14 grams 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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Chill-the-Hell-Out Fudge

October 3rd, 2018 | no comments

This fudge is the bomb! It’s filled with chocolaty goodness from raw cacao powder (i.e. REAL chocolate) and sweetened with pitted dates. And—as the name so eloquently conveys—it helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Adaptogens are simply plant-based substances that help your body adapt to stress…even the stress that’s cooking without your awareness. 

Give this no-bake recipe a try this weekend! Slice it into squares, refrigerate in a sealed container, and enjoy a piece every day. I topped mine off with a variety of fun “sprinkles”: bee pollen, hemp hearts, goji berries, and cacao nibs. 

This amazing recipe originated from www.wholeheartedeats.com. Thank you for your brilliance Sophie!

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Chill-the-Hell-Out Fudge
As the name so eloquently conveys, this fudge helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options! 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Course Sweet Treats
Prep Time 5 minutes
Servings
servings
Ingredients
  • 1 cup pitted dates
  • 1/2 cup almond butter
  • 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
  • 3 tbsp. raw cacao powder I like the Navitas brand!
  • 2 pinches Sea salt
  • 1/2 tsp. pure vanilla extract
  • 1 tbsp. ashwagandha powder I like the BareOrganics brand!
  • 1 tbsp. maca powder I like the Navitas brand!
Instructions
  1. Blend the dates in a food processor until they become a paste. You may have to stop the processor and scrape the sides a couple of times.
  2. Add the almond butter and coconut oil, and pulse until combined. Then add the remaining ingredients and pulse again until combined.
  3. Using wax paper or parchment, form the dough into a bar shape. Wrap well and freeze until firm (about one hour). Once set, slice into 15 squares and top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options!
  4. Store in an airtight container in the refrigerator or freezer.
Recipe Notes

Nutrition Facts per serving (one square): Calories: 90; Total Fat: 7 grams; Saturated Fat: 2 grams; Sodium: 20 mg; Potassium: 95 mg; Total Carbohydrate: 7 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 5 grams; Sugar: 4 grams (0 grams added sugar); Protein: 2 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.

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! 

Print Recipe
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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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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Chocolate Almond Truffles

April 12th, 2018 | no comments

This recipe is courtesy of Carla IaFelice, a Wellness Consultant for Heinen’s Grocery Store. It’s no-bake, uses only six simple ingredients, and takes less than 10 minutes to prepare.

The raw cacao powder-almond butter-sea salt combo means these truffles are a decadent blend of salty, sweet, and creamy. Whip up a quick batch and store in an airtight container in the refrigerator for up to a week or freezer for up to a month.

Oh, and by the way…each truffle contains 4 grams of fiber and only 5 grams of sugar!

Print Recipe
Chocolate Almond Truffles
If you are looking for something quick and sweet...and want to actually feel good about your "indulgence", then this recipe is for you! Free from gluten, grains, and dairy! 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 10 minutes
Servings
servings (1 truffle = 1 serving)
Ingredients
  • 1 cup almond flour I like Bob's Redmill brand
  • 1/2 cup fresh ground almond butter
  • 1/2 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 2 pinches Sea salt
Course Sweet Treats
Prep Time 10 minutes
Servings
servings (1 truffle = 1 serving)
Ingredients
  • 1 cup almond flour I like Bob's Redmill brand
  • 1/2 cup fresh ground almond butter
  • 1/2 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 2 pinches Sea salt
Instructions
  1. Mix all ingredients together and roll into twelve ping-pong sized truffles. Add a tablespoon of water to the dough if too crumbly.
  2. Store truffles in an airtight container in the refrigerator for up to a week or freezer for up to a month.
Recipe Notes

Nutrition Facts per serving (1 truffle): Calories: 150Total Fat: 11 g; Saturated Fat: 1 g; Sodium: 30 mg; Potassium: 160 mg; Total Carbohydrate: 11 g; Dietary fiber: 4 g; Net Carbohydrates: 7 grams; Sugar: 5 g; Protein: 4 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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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

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