Blueberry Peach Breakfast Bars

Blueberry Peach Breakfast Bars

These bad boys are free of any added sugar whatsoever and this recipe features my fav grain free & gut friendly flour alternative of the moment-tigernut flour! Learn more about this nutty tasting, lightly sweet, fiber-rich root vegetable here. You can absolutely sub any fruit you like and make this a healthy dessert vs. a breakfast by adding a spoonful of coconut whipped cream or coconut milk icecream! Are you strict Autoimmune Paleo (AIP)? Sub a gelatin egg (see below) for the regular egg and leave out the flax and nut topping-add coconut flakes instead 🙂

GLUTEN FREE
GrainFree
AIP
EGG FREE
PALEO
WHOLE 30

What you need:

  • 1 and 1/4 cup tigernut flour-sifted!
  • pinch of pink salt
  • 1/2 tsp baking soda
  • heavy dash of cinnamon
  • 1/4 cup melted coconut oil
  • 1/4 cup + 1/8 cup full fat coconut milk (canned)
  • 1 tsp vanilla extract
  • 1/2 tsp raw apple cider vinegar
  • 1 pastured egg (room temp)
    • OR 1 gelatin egg-(1 T grass fed gelatin with 1 T lukewarm water until gelatin is wet; pour in 2 T hot boiling water and whisk vigorously until it thickens)
  • 1.5 T ground flaxseed (flaxmeal)
  • 1 small peach (chopped)
  • 1/4-1/3 cup blueberries
  • 2-3 T chopped pecans (optional)-leave out for strict AIP

How you do it:

  1. Preheat oven to 375, line 8×8 with parchment paper or grease well with coconut oil
  2. Combine dry ingredients
  3. Combine coconut oil. coconut milk, vanilla
  4. Whisk apple cider vinegar into wet ingredients, whisk in egg until well combined
  5. Add wet to dry until combined
  6. Pour into baking dish and top with fruit, press down lightly to make sure fruit is in the batter
  7. Top with chopped nuts
  8. Bake for 40-45 min or until edges look golden + knife comes out clean -should appear soft in texture like a muffin/scone
  9. Let cool & slice

Makes 9-12 bars depending on how you slice ’em

Store in the fridge for 2-3 days or freeze!

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DIY Hemp Milk

DIY Hemp Milk

This is an easy and more gut friendly nut-free milk that you can make in a pinch and avoid any gums/additives that you find in most plant-based milks these days!  I love whipping up a batch of this to add to my smoothies, matcha lattes or for making chia pudding!  If you don’t have a high speed blender like a Vitamix or Blendtec you may need to use a cheesecloth or milk bag for straining.

GLUTEN FREEGrainFreeDAIRY FREEKetoWHOLE 30PALEOVEGANSUGAR FREE EGG FREE CANDIDA-FRIENDLY

What you need:

  • ¼ cup hemp seeds
  • 2 cups filtered water
  • ½ tsp vanilla extract (make sure GF)
  • Pinch of himalayan sea salt
  • optional: local honey, cinnamon, cacao powder, nutmeg

How you do it:

  1. Add all ingredients above to a high speed blender (Ideally vitamix or blendtec) until creamy
  2. Add optional ingredients to taste!

Makes four 1/2 cup servings

Store in a mason jar in the fridge for 2-3 days; shake well before using.

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Recipe adapted from http://nourishingvibesnutrition.com/

Sugar Detox Breakfast Brownies

Sugar Detox Breakfast Brownies

These brownies are my go-to for satisfying a chocolate-y dessert craving without any added sugars or sweeteners!  They are great for busy weeks to grab on the go for breakfast; I also love crumbling them over smoothies as a replacement for granola. I generally like to keep a batch of these on tap in my freezer for when a chocolate craving strikes.  These are very versatile in terms of changing up the toppings-I recommend adding a few sweetened chocolate chips to the mix if serving kids or people who are used to sweeter palates-these are just barely sweet! 

Makes 9 squares

GLUTEN FREEDAIRY FREEPALEOGrainFreeWHOLE 30SUGAR FREECANDIDA-FRIENDLY

Bar Ingredients
1 large sweet potato
½ cup cacao powder (can sub carob powder)
2 large eggs
¼ cup coconut flour
½ cup melted coconut butter
1 tablespoon vanilla extract
½ teaspoon sea salt

Mix ins/Toppings (recommend about a 1/3 cup total toppings):

  • unsweetened coconut flakes
  • walnuts
  • cacao nibs
  • unsweetened chocolate chips (I recommend Pascha organic 100% cacao chips) or Eating Evolved midnight coconut bar (chopped) or Lilys brand stevia baking chips; if wanting sweetened chocolate then I recommend chopping Eating Evolved 70% or higher bars or Enjoy Life mini chips

How you do it:

1. Preheat oven to 375 degrees
2. Wash/dry sweet potato and pierce with a fork a few times- bake for 35-45 minutes (make sure you can easily poke a fork through, should be very soft)
3. Once baked, let cool and remove skin (if short on time you can try cooking in the
microwave instead)
4. Grease 9×9 dish with coconut oil or ghee
5. Add cooled sweet potato and all other bar ingredients to food processor and mix until well combined, fold in chocolate/walnuts (save some for topping)- you can also just mix everything in a bowl if looking for a light arm workout 🙂
6. Scoop batter into greased baking dish and sprinkle with reserved nuts/toppings
7. Bake for 30-35 minutes or until knife comes out clean
8. Cool before cutting; store in the fridge for a few days or freeze!

Makes 9 squares

**updates:

-Add 2-3 scoops of Vital Proteins Collagen peptides to boost protein content (mix right into the batter after other ingredients are blended)

-I have tried half coconut oil/half coconut butter and they came out great-super fudgy!

 

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Served as a ‘heathified’ dessert! Topped with fresh organic raspberries, chopped hazelnuts and a scoop of So Delicious No Sugar Added icecream

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Creamy Ginger Sweet Potato Smoothie Bowl

Creamy Ginger Sweet Potato Smoothie Bowl

Why do I love a smoothie in a bowl this time of the year?!  It’s far more digestion-friendly than slurping your smoothie down out of a cup through a straw.  In the teachings of Ayurveda: cold, mixed foods like smoothies can be harsher on the digestive tract-especially during the Vata (late fall-winter) season AND especially for those of us who identify with a Vata dosha-for more on Ayurveda visit this site for some quick info or I recommend this book: Idiot’s Guide to Ayurveda 

While Ayurveda preaches somewhat against smoothies in general I find that they are an easy way to pack in a lot of nutrition and are convenient for a busy morning.  If you’re like me and you find that you smoothies just don’t “sit” as well in the winter months as they do they rest of the year then scroll down to my “belly-proof” smoothie tips below the recipe!

PS: this smoothie is fruitless, refined sugar free, belly de-bloating and filled with skin food! (walnuts, sweet potato, flax, collagen are especially skin-nourishing!)  A whole lotta functional nutrition going on here 🙂

GLUTEN FREEDAIRY FREEGrainFreeWHOLE 30SUGAR FREEEGG FREEPALEO

What you need:

  • 1/2 small frozen sweet potato (~1/3 cup mashed)
  • ~1 cup Ripple pea milk (you can use another dairy free milk here but you may need to adjust measurements since this one is a bit thicker) + hot water
  • 2 T ground flax seeds
  • 3-4 raw walnut halves
  • 2 scoops collagen protein (I used Vital Proteins collagen peptides, Vanilla Bulletproof collagen would work well here too!)
  • 1/3 cup frozen cauliflower rice
  • ~ an inch of fresh ginger root
  • 1 date (ideally soaked in hot water to soften)
  • splash of vanilla extract
  • optional: dash of turmeric, pinch of black pepper
  • optional toppings: bee pollen, unsweetened shredded coconut, sunflower seed butter, fresh fruit

How you do it:

  1. Blend all ingredients in a high powered blender until desired thickness is reached.  I added ~1/4 cup hot water to warm up my smoothie a bit. Use less water for thicker; pour into bowl and add toppings!

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Belly-Proof your Smoothie:

What to do to help your body tolerate smoothies better during the winter (Vata) season and/OR all year long:

  1. Eat out of a bowl with a spoon:
    • this slows down your consumption of the smoothie and encourages some chewing action-all of which will better up-regulate digestive juices and bile flow to more efficiently break down and absorb food + reduce bloat
  2. Eat at room temp or warm it up
    • warm foods soothe the digestive tract during the colder months of the year
  3. Make & blend the day before
    • this allows the nuts/seeds to soak and partially breakdown allowing for easier absorption of micronutrients
  4. Add potent spices (ie turmeric, ginger, cinnamon)
    • these help to amplify the metabolism and soothe the gut lining
  5. Add seasonal produce
    • add fresh fruit/veggies that are in season->sweet potato, root vegetables, cooked apple for natural sweetness during this time of the year vs. berries in the summer; choose fresh vs. frozen if you can

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Mine is topped with coconut flakes, bee pollen, sunbutter and chopped organic pear

 

Aloe Berry (Gut Healer) Smoothie

Aloe Berry (Gut Healer) Smoothie

This smoothie tastes like a blueberry muffin and is jam packed with allll the gut healing components.  Aloe not only is soothing to the outside of our skin but it also offers anti-inflammatory and healing benefits to our intestinal lining.  It also aids the body in healing skin redness and breakouts from the inside out!  I also love that this smoothie is candida diet friendly given it’s free of any grains and added sugars!

Other gut healing smoothie components include collagen (intestinal lining repair and glutamine), chia seeds (good source of soluble fiber to support both constipation and diarrhea), cauliflower (source of glutathione-most potent bodily antioxidant) and coconut (naturally antimicrobial and antifungal-aka fights bad bacteria/yeasts in the gut).

You can purchase an aloe leaf at whole foods and slice it open with a serrated knife.  Remove the gooey aloe vera gel (it will be very sticky!) and add fresh gel to the smoothie-freeze leftover gel into ice cube molds for quick usage for smoothies at a later date! (You can also rub on your skin for immediate burn relief-its ahhmazing)

GLUTEN FREEDAIRY FREEPALEOWHOLE 30SUGAR FREECANDIDA-FRIENDLY

What you need:

  • 3/4 cup wild frozen blueberries
  • 1/3 cup aloe vera gel
  • 2 T chia seeds
  • 2 scoops collagen protein (I used bulletproof vanilla collagen)
  • 1/2 cup frozen cauliflower rice
  • handful of raw organic spinach
  • ~16 oz unsweetened vanilla coconut milk
  • optional but recommended: 1 T coconut butter
  • dash of cinnamon

How you do it:

  1. Blend all ingredients in a blender and sip away:)

Tip: I like to make my smoothies the night before to make my morning routine before work easier; I basically add all the ingredients (except the fruit), blend, stick my blender container in the fridge and then add the fruit in the morning and re-blend quickly!  This is also helpful for those with digestive struggles being that the chia seeds are technically soaked and the nutrients are more easily broken down and absorbed.

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IMG_7944Topped with nuts.com superfood hemp and greens granola and shredded coconut flakes

Cinnamon Zucchini Muffins

Cinnamon Zucchini Muffins

Anyone else struggle with healthy breakfast options while traveling?  Clean food options barely exist at the airport to begin with and then add in gluten and dairy restrictions and you have a whole lot of nothing to eat!  I came up with this muffin recipe as a solution to this problem.  These babies are not only grain and added sugar free, they also power in a dose of veggies, healthy fats and fiber!  I’ll bring two of these with some collagen powder to throw in my green tea and my travel breakfast is served! PSA due to amazing smell you will want to eat the batter (please don’t) raw; also will make your kitchen smell fabulous!

GLUTEN FREEDAIRY FREEPALEOSUGAR FREE

What you need:

  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 2 teaspoons cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 4 eggs
  • 3-4 dropperfuls of vanilla stevia
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil (melted)
  • 1/2 teaspoon apple cider vinegar
  • 1.5 banana, mashed
  • 3/4 cup unpeeled, finely shredded zucchini (about 1 medium zucchini)-squeeze out the water
  • 1/2 cup chopped walnuts

How you do it:

  1. Preheat oven to 350°
  2. Grease muffin tin or fill with paper muffin cups
  3. Add all wet ingredients to a food processor or a vitamix (eggs, stevia, vanilla, and coconut oil); blend until well combined
  4. Mix all dry ingredients together in a separate bowl (coconut flour, almond flour, cinnamon, nutmeg, baking soda, and salt)
  5. Add the dry ingredients to the wet and blend; allow to sit for 3-5 minutes for the coconut flour to absorb
  6. Add the apple cider vinegar, banana and zucchini and blend again until just combined
  7. Fold in the walnuts
  8. Spoon into muffin tins filling 3/4 of the way full
  9. Bake for 20-25 minutes or until knife comes out clean and edges are starting to brown
  10. Let cool and serve!  (Stores well in the freezer or a few days in the fridge)

Tip: Drizzle with melted coconut butter as a healthy frosting sub:)

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Strawberry Lemon Poppyseed Muffins

Strawberry Lemon Poppyseed Muffins

Simple, tasty and …(I know we all dislike this word but) moist!  This easy one bowl muffin recipe is a fabulous addition to any springtime brunches or birthday celebrations.  Going grainless has become increasingly popular recently as a means of spurring weight loss and reducing symptoms of inflammatory conditions for some people.  While this is definitely not the case for all, I love that this recipe uses whole food based flours (almond and coconut) that provide more nutrients and fiber than their basic gluten free, processed counterparts made from rice/potato/etc.  Did you know the peel of a lemon contains a boatload more of vitamin C, magnesium and potassium than the juice?  Grate the peel into foods/drinks more often to reap the healing and detoxing benefits of lemons!

GLUTEN FREEDAIRY FREEPALEO

What you need:

  • 1.5 cups almond flour
  •  1/4 cup coconut flour
  • 1 tsp baking soda
  • 3 T poppy seeds
  • pinch of sea salt
  • 2 T fresh lemon juice
  • 1 T fresh lemon zest (make sure to use an organic lemon)
  • 3 eggs (room temp)
  • 3 T real maple syrup
  • 3 T non dairy milk (I used so delicious coconut unsweetened vanilla)
  • 2 T melted coconut oil
  • 1 tsp vanilla extract
  • 1 cup chopped organic strawberries
  • optional but recommended: 1 tsp lemon extract

How you do it:

  1. Preheat oven to 325°
  2. Grease muffin tin or fill with paper muffin cups
  3. Mix all wet ingredients together in a bowl (lemon juice/zest, eggs, syrup, milk, melted oil, extracts)
  4. Mix all dry ingredients together in a separate bowl (flours, baking soda, poppy seeds, salt); mix wet into dry ingredients
  5. Fold in strawberries
  6. Let batter set for 10 minutes (batter should be thicker and scoopable vs. pourable; add more milk if needed to thin out a bit)
  7. Spoon into muffin tins filling almost to the top
  8. Bake for 20-25 minutes or until knife comes out clean and edges are starting to brown.
  9. Let cool and then serve!  (Stores well in the freezer or a few days in the fridge)

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Recipe adapted from https://lexiborr.blog/

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Enjoyed in this dairy free, grain free coconut yogurt bowl above 🙂