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  steamed/roasted sweet potato (~1/3 cup mashed)- can use fresh or frozen
  • ~1 cup dairy free unsweetened milk
  • 2 T ground flax or chia 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

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/

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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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 🙂