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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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. 

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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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Earthy Turkey Chia Chili (crockpot)

November 21st, 2018 | no comments

This recipe is just brimming with Earthfoods! And because it’s chili, you can hide just about anything in there and no one will ever know.

Although I wish I would’ve thought of it, I must confess, chia in chili is not my idea. This brilliant use of chia seeds came from a woman who attended one of my presentations a few months ago. And she was right…you don’t even know those little stinkers are in there! To learn more about the benefits of chia seeds, click HERE

Also adding to the “earthiness” of this recipe are spices (including turmeric…BONUS!), beans, tomatoes, bell peppers, and onions! 

Just be sure your tomato sauce contains no sugar in the ingredient list. You’d be surprised how some brands sneak it in. The same goes for the canned tomatoes.

Enjoy a bowl of Earthy Turkey Chia Chili with a side of Paleo Cornbread Muffins and you’ll feel all warm and fuzzy inside. Full belly? Oh yeah! 

 

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Earthy Turkey Chia Chili (crockpot)
This recipe is just brimming with Earthfoods! And because it's chili, you can hide just about anything in there and no one will ever know. 3 Earthfoods per serving: ♥♥♥
Servings
servings
Ingredients
  • 1 pound ground turkey I like Plainville Farms
  • 1 large onion, finely diced
  • 2 sweet bell peppers, finely diced
  • 2 15 oz. cans tomato sauce (no added sugar)
  • 2 15 oz. cans fire-roasted diced tomatoes
  • 1 15 oz. can dark red kidney beans, rinsed
  • 1 15 oz. can black beans, rinsed
  • 1 15 oz. can pinto beans, rinsed
  • 1/4 cup chia seeds
  • 1 tbsp. turmeric powder
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 1/2 tsp. cayenne pepper
  • Optional toppings: shredded cheese, plain, whole milk Greek or Icelandic yogurt, green onions, sliced olives
Servings
servings
Ingredients
  • 1 pound ground turkey I like Plainville Farms
  • 1 large onion, finely diced
  • 2 sweet bell peppers, finely diced
  • 2 15 oz. cans tomato sauce (no added sugar)
  • 2 15 oz. cans fire-roasted diced tomatoes
  • 1 15 oz. can dark red kidney beans, rinsed
  • 1 15 oz. can black beans, rinsed
  • 1 15 oz. can pinto beans, rinsed
  • 1/4 cup chia seeds
  • 1 tbsp. turmeric powder
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 1/2 tsp. cayenne pepper
  • Optional toppings: shredded cheese, plain, whole milk Greek or Icelandic yogurt, green onions, sliced olives
Instructions
  1. Brown turkey, onions and peppers in a large skillet with extra virgin olive oil.
  2. Place in the bottom of crockpot and layer with tomato sauce, diced tomatoes, beans, chia seeds, and spices. Stir well.
  3. Cook on low for 6 hours or on high for 4 hours. Stir occasionally. Serve with toppings of choice.
Recipe Notes

Nutrition Facts per serving: Calories: 250Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 750 mg; Potassium: 745 mg; Total Carbohydrate: 31 g; Dietary fiber: 11 g; Net Carbohydrates: 20 grams; Sugar: 6 g (0 grams added sugar); Protein: 15 g

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No-Bake Cranberry Coconut Mood-Boosting Bites

November 14th, 2018 | no comments

Don’t let their size fool you; these little bites are rich in antioxidant, mood-boosting ingredients like maca root powder and cacao nibs. Other Earthfoods worth mentioning in this recipe: unsweetened coconut flakes and ground flaxseeds!

Held together with “peanut only” crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, No-Bake Cranberry Coconut Mood-Boosting Bites are the perfect little treat for when you want something sweet after dinner (which I always do!) and are craving a little nutrition too.

Having that usual cranky family member over for Thanksgiving dinner? Adaptogenic maca root powder is known for boosting both energy and mood! So consider whipping up a batch and offering one to Mr./Mrs. Grumpy Pants for dessert (a glass of wine wouldn’t hurt either…for both you and the grumpster! 🙂 ).  

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No-Bake Cranberry Coconut Mood-Boosting Bites
Held together with "peanut only" crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, these bites are the perfect little treat for when you want something sweet after dinner and are craving a little nutrition too. 2 Earthfoods per bite: ♥♥
Course Sweet Treats
Prep Time 10 minutes
Servings
bites
Ingredients
  • 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
  • 3/4 cup gluten-free oats, dry
  • 1/4 cup ground flaxseed
  • 1/4 cup dried cranberries, unsweetened
  • 1/4 cup cacao nibs Navitas brand
  • 2 tbsp. maca powder Navitas brand
  • 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
  • 3 tbsp. pure maple syrup
Course Sweet Treats
Prep Time 10 minutes
Servings
bites
Ingredients
  • 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
  • 3/4 cup gluten-free oats, dry
  • 1/4 cup ground flaxseed
  • 1/4 cup dried cranberries, unsweetened
  • 1/4 cup cacao nibs Navitas brand
  • 2 tbsp. maca powder Navitas brand
  • 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
  • 3 tbsp. pure maple syrup
Instructions
  1. In a large mixing bowl, mix coconut through maca powder until combined. In a smaller bowl, whisk together peanut butter and maple syrup.
  2. Pour wet mixture over dry mixture and fold together until well incorporated. If mixture is too dry, add a little more peanut butter.
  3. Scoop a little less than a ping pong ball-size amount for each bite and with clean hands, roll into a ball. Store in sealed container in refrigerator. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (serving size = 1 bite): Calories: 160Total Fat: 11 g; Saturated Fat: 4 g; Sodium: 50 mg; Potassium: 105 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 5 g (3 grams added sugar from maple syrup); Protein: 5 g

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30-Minute Immune-Boosting Mushroom Soup

November 8th, 2018 | no comments

I just can’t get enough of soup this time of year, and mushroom is one of my favorites because of its earthy flavor and hearty nature. While some don’t prefer the chewiness of cooked mushrooms, I LIVE for it! 🙂

Mushrooms have some serious bragging rights too. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay.

I altered this recipe (just a tad) from bitesofwellness.com and served it with a beautiful arugula salad topped with pulled rotisserie chicken, goat cheese, chopped veggies, and alfalfa sprouts. Talk about filling! It’s one of those meals that nourishes to the core. I’ve said it before, your body gets satiated from nutrients, not calories. This soup is a testament to that fact.

30-Minute Immune-Boosting Mushroom Soup is vegan and both gluten and dairy-free, so it can be enjoyed by the entire family! If you aren’t a mushroom fan or if the mushrooms are simply too much for you to handle in the sliced form, try dicing them up into itty-bitty pieces and see how that works for you. 

Print Recipe
30-Minute Immune-Boosting Mushroom Soup
Mushrooms have some serious bragging rights. They are full of B-vitamins, trace minerals, and vitamin D, and also serve to boost the immune system. Think of this soup as not just a meal, but a potion to help keep colds and flu bugs at bay. 2 Earthfoods per serving: ♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 3 tbsp. extra virgin olive oil
  • 2 large white onions, diced
  • 16 oz. sliced white button mushrooms
  • 16 oz. sliced baby portobello mushrooms
  • 15 stalks fresh thyme, leaves removed To remove leaves, hold each stalk at the top and run your fingers down the length. Leaves will slide right off!
  • 2 bay leaves, dried
  • 3/4 tsp. Sea salt
  • 1 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 16 oz. vegetable stock
  • 2 tbsp. arrowroot starch/flour I like Bob's Red Mill brand
  • 16 oz. unsweetened coconut or cashew milk
  • fresh ground pepper to taste
Instructions
  1. Heat olive oil in a stockpot over medium heat. Add the diced onions and cook for 5 minutes or until slightly translucent.
  2. Move onions to the sides of the pot and add mushrooms, allowing to cook 5 minutes uncovered.
  3. Stir the onions and mushrooms together. Add fresh thyme and allow to continue to cook, at least 10 minutes. Add the bay leaves, sea salt and the liquid aminos to the mushrooms.
  4. Stir arrowroot starch into the vegetable stock, then add to mushrooms and stir. Add milk and allow to cook for at least 15 minutes, stirring occasionally. Soup will thicken as it cooks. Add fresh ground black pepper to taste.
Recipe Notes

Nutrition Facts per serving: Calories: 140Total Fat: 9 g; Saturated Fat: 2 g; Sodium: 770 mg; Potassium: 570 mg; Total Carbohydrate: 14 g; Dietary fiber: 3 g; Net Carbohydrates: 11 grams; Sugar: 6 g (no added sugar); Protein: 6 g

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Whipped Cheese, Fruit & Nut Breakfast Bowl

November 1st, 2018 | no comments

Assuming you aren’t dairy intolerant, unsweetened yogurt can be a great breakfast solution. But if I’m being honest, sometimes I like my first meal of the day to be a little salty. In fact, if you were a fly on my kitchen wall, you’d most certainly witness me adding a few cranks of pink Himalayan sea salt to my apple and peanut butter slices. 🙂

Cottage cheese is a nice alternative to yogurt, however one of the biggest complaints is its chunky texture…and I sort of agree. It doesn’t exactly have a becoming mouthfeel, does it?

To fix this, I decided to run a few heaping spoonfuls of Kalona Supernatural Organic Whole Milk Cottage Cheese through my food processor to give it a nice smooth texture. The result was a creamy—and dare I say decadent—cheese that really doesn’t resemble cottage cheese at all…except of course for the color. 

A few shakes of cinnamon, two sliced strawberries, half of a sliced apple, and a couple tablespoons of pumpkin seeds (also known as pepitas) later…and breakfast was served. 

I prefer full-fat dairy, and cottage cheese is no exception. If you want the decadent texture to come through in this simple recipe, go for whole milk cottage cheese. Also, to save time you can blend an entire container of cottage cheese in your food processor and simply store it back in the container for easy access. 

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Whipped Cheese, Fruit & Nut Breakfast Bowl
Cottage cheese is a nice alternative to yogurt, however one of the biggest complaints is its chunky texture. I decided to run a few heaping spoonfuls of Kalona Supernatural Organic Whole Milk Cottage Cheese through my food processor to give it a nice smooth texture. A few shakes of cinnamon, two sliced strawberries, half of a sliced apple, and a few tablespoons of pumpkin seeds later...and breakfast was served! 2 Earthfoods per serving ♥♥
Course Breakfast, Lunch
Prep Time 5 minutes
Servings
serving
Ingredients
  • 1/2 cup Kalona Supernatural Organic Whole Milk Cottage Cheese
  • 2 large strawberries, sliced or a handful of your favorite fresh berry!
  • 1/2 medium apple, diced with skin on fresh pears would also work well!
  • 1/4 cup raw pepitas (pumpkin seeds) or other nut/seed of choice
Course Breakfast, Lunch
Prep Time 5 minutes
Servings
serving
Ingredients
  • 1/2 cup Kalona Supernatural Organic Whole Milk Cottage Cheese
  • 2 large strawberries, sliced or a handful of your favorite fresh berry!
  • 1/2 medium apple, diced with skin on fresh pears would also work well!
  • 1/4 cup raw pepitas (pumpkin seeds) or other nut/seed of choice
Instructions
  1. Add cottage cheese to food processor and pulse until smooth. You will have to stop and scrape the sides a couple of times. If only processing a small amount, a mini food processor will work better.
  2. Add berries, apples, and pumpkin seeds and sprinkle with a few shakes of cinnamon. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 240Total Fat: 10 g; Saturated Fat: 5 g; Sodium: 430 mg; Potassium: 280 mg; Total Carbohydrate: 24 g; Dietary fiber: 5 g; Net Carbohydrates: 19 grams; Sugar: 11 g (no added sugar); Protein: 15 g

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Buttery Almond Flour Bread

October 24th, 2018 | no comments

I’ve never been much of a bread girl. Just like pasta, I can take or leave it. However, a bowl of soup seems sadly incomplete without a slice of bread and butter.

In the past, crusty French or chewy sourdough were my go-to favs, but since I’ve made it a goal to minimize gluten in my diet, I had to find another option. Gluten-free breads are just OK, but they are loaded with carbohydrates…and to be honest, I’d much rather get my carbs from the beans in my chili or after-dinner chocolate than bread. Some aren’t willing to compromise their bread, and that’s A-OK. Look, I get it— I’m not willing to compromise my cheese…so don’t even try messing with it! 

Buttery Almond Flour Bread is not dense, crusty or chewy, but rather light and more “cake-like”. It pairs beautifully with a bowl of turkey chili or, as pictured here, White Bean-Chard Soup

If you’re like me and even looking at a slice of bread is enough to send your blood sugar busting through the roof, you’ll adore this bread all the more because it has only a mere gram (that’s one gram) of net carbohydrates per slice. 

Print Recipe
Buttery Almond Flour Bread
Buttery Almond Flour Bread is not dense, crusty or chewy, but rather light and more "cake-like". It pairs beautifully with a bowl of turkey chili or White Bean-Chard Soup.  With just one gram of net carbohydrates per slice, it is extremely gentle on your blood sugar. 0 Earthfoods per serving.
Course Side Dish
Servings
slices
Ingredients
  • 6 large organic free-range eggs, separated
  • 1/4 tsp. cream of tartar
  • 4 tbsp. Kerrygold butter, melted
  • 1.5 cups Bob's Red Mill Almond Flour
  • 3 tsp. baking powder
  • 1-2 dashes Sea salt
Course Side Dish
Servings
slices
Ingredients
  • 6 large organic free-range eggs, separated
  • 1/4 tsp. cream of tartar
  • 4 tbsp. Kerrygold butter, melted
  • 1.5 cups Bob's Red Mill Almond Flour
  • 3 tsp. baking powder
  • 1-2 dashes Sea salt
Instructions
  1. Preheat oven to 375 degrees. Butter a 9x5 loaf pan. Using a hand mixer, beat egg whites and cream of tartar until soft peaks form.
  2. Using hand mixer, beat egg yolks, butter, almond flour, baking powder and salt until combined (dough will be thick).
  3. Add 1/3 of the beaten egg whites to the almond flour dough mixture and mix together. Add the rest of the egg whites to the dough mixture and combine. Do not over mix!
  4. Add bread mixture to buttered pan and bake for 30 minutes or until a toothpick inserted in center comes out clean.
Recipe Notes

Nutrition Facts per serving (1 slice): Calories: 90; Total Fat: 8 grams; Saturated Fat: 2 grams; Sodium: 60 mg; Potassium: 21 mg; Total Carbohydrate: 2 grams; Dietary Fiber: 1 grams; Net Carbohydrates: 1 gram; Sugar: 0 grams ; Protein: 4 grams

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Simple Homemade Trail Mix

October 18th, 2018 | no comments

It’s 4:00 pm. Lunch was at noon and dinner isn’t until 6:00. Your stomach starts to growl and history shows that when you ignore it and try to wait it out until dinner, you always end up eating an extra helping (or three) of this or that (usually not salad). 

If you aren’t prepared with a healthier snack, let’s be honest, no matter how pure your intentions, you will absolutely grab a handful of M&Ms or salty chips. This is one of the easiest recipes I can share with you to help keep your hunger under control until meal time. It offers the perfect combo of sweet, salt, and crunch!

NOTE: Trail mix is extremely easy to overeat…I know, been there, done that! Set yourself up for success and use a 1/4 cup measuring cup as your serving spoon, portion into a small cup, then close the lid and put it away! I always leave the measuring cup in the container with the handle facing upward. 

Print Recipe
Simple Homemade Trail Mix
If you aren't prepared with a healthier snack, let's be honest, no matter how pure your intentions, you will absolutely grab a handful of M&Ms or salty chips. This is one of the easiest recipes I can share with you to help keep your hunger under control until meal time. It offers the perfect combo of sweet, salt, and crunch! 1 Earthfood per serving: ♥
Servings
1/4 cup servings
Ingredients
  • 4 cups assorted raw, unsalted nuts (if you want a little salt, you can make one of the cups a lightly salted nut) Any variety will do (bonus points for choosing sprouted nuts): almonds, cashews, pecans, pistachios, walnuts
  • 1 cup unsalted seeds (sprouted if possible) I like pumpkin seeds (pepitas) or sunflower seeds
  • 1/2 cup unsweetened dried fruit (Made in Nature is a good choice since they don't add sugar) Try goji berries, blueberries, dates, apricots, raisins, cranberries, cherries, figs, golden berries, plums, mangoes
  • 1/2 cup dark chocolate chips I like the Equal Exchange brand; For dairy-free, use Enjoy Life brand
  • 1/4 cup cacao nibs I like the Navitas brand
  • 1 cup organic, unsweetened coconut flakes Let's Do Organic brand
Servings
1/4 cup servings
Ingredients
  • 4 cups assorted raw, unsalted nuts (if you want a little salt, you can make one of the cups a lightly salted nut) Any variety will do (bonus points for choosing sprouted nuts): almonds, cashews, pecans, pistachios, walnuts
  • 1 cup unsalted seeds (sprouted if possible) I like pumpkin seeds (pepitas) or sunflower seeds
  • 1/2 cup unsweetened dried fruit (Made in Nature is a good choice since they don't add sugar) Try goji berries, blueberries, dates, apricots, raisins, cranberries, cherries, figs, golden berries, plums, mangoes
  • 1/2 cup dark chocolate chips I like the Equal Exchange brand; For dairy-free, use Enjoy Life brand
  • 1/4 cup cacao nibs I like the Navitas brand
  • 1 cup organic, unsweetened coconut flakes Let's Do Organic brand
Instructions
  1. Put all ingredients in a sealed container and shake to combine! Leave a 1/4 cup measuring cup in the container with the handle facing upward for easy (and responsible) serving. 
Recipe Notes

Nutrition Facts per serving (1/4 cup): Calories: 120; Total Fat: 9 grams; Saturated Fat: 4 grams; Sodium: 35 mg; Potassium: 100 mg; Total Carbohydrate: 8 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 6 grams; Sugar: 5 grams (1 gram added sugar); Protein: 3 grams

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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. 

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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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