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!

GFG Enjoy! Signature

Cauliflower Hummus (bean-free)

Cauliflower Hummus (bean-free)

Does anyone else have a baba ganoush obsession?!  This is my easier and nightshade-free version of that delicious dip! This recipe is also bean/nut free and low histamine compliant!  Make sure to use a high speed blender or food processor to get this extra creamy!

Low HistamineGLUTEN FREEDAIRY FREEPALEOGrainFreeWHOLE 30SUGAR FREEVEGANCANDIDA-FRIENDLY

What you need:

  • 1 head of organic cauliflower
  • 2-3 cloves garlic
  • 2 T tahini
  • 1/2 small lemon
  • 1.5 T olive oil
  • 1 tsp smoked paprika
  • ½ teaspoon sea salt
  • warm water
  • optional: extra olive oil for drizzling

How you do it:

  1. Preheat oven to 375 degrees
  2. Wash/dry/chop cauliflower into florets and layer onto a baking sheet with garlic cloves (unpeeled), toss in oil
  3. Roast for 25-30 min or until golden, let cool
  4. Remove garlic skin and add all ingredients above to a vitamix or high powered food processor; add water to thin as needed (you may need to scrape down and pulse multiple times)
  5. Store in the fridge for up to 5 days and serve with raw crudite or gluten free crackers of choice!

GFG Enjoy! Signature

Sweet n Spicy Cauliflower

Sweet n Spicy Cauliflower

Why do I like using monk fruit when trying to avoid added sugar?  It is a natural sweetener derived from a fruit-not an artificial sweetener like sucralose or splenda.  It also doesn’t trigger blood sugar spikes or reactions in your gut as other sweeteners or sugar alcohols can.  My favorite thing about it?  There’s some cool new research supporting that it helps improve insulin response in the body-this is a GOOD thing as we WANT insulin to respond quickly and adequately!  A little goes a long way..it tastes sweeter than maple syrup or regular sugar on it’s own so use it in small amounts!  I used Lankanto brand of monk fruit maple syrup for this recipe but you could also try subbing just liquid monk fruit + maple flavoring if you don’t have that!

GLUTEN FREEDAIRY FREESUGAR FREE CANDIDA-FRIENDLYWHOLE 30PALEOGrainFreeKetoEGG FREE

What you need:

  • 1 head of organic cauliflower
  • 2 T olive or avocado oil
  • 2 T sriracha
  • 1.5 T monk fruit maple syrup (Lakanto brand)
  • 1 T tamari/gluten free soy sauce or coconut aminos (for paleo/whole 30)
  • pinch of salt and pepper

How you do it:

  1. Oven at 400
  2. Whisk all sauce ingredients except cauliflower together in a bowl
  3. Wash and chop cauliflower into small florets
  4. Pour sauce into a large stasher bag or plastic baggie and add cauliflower
  5. Mix well until cauliflower is fully coated
  6. Line a baking sheet with parchment and pour coated cauliflower on top-make sure they have room and aren’t too crowded!
  7. Bake for 30-40 minutes or until desired crispness and enjoy immediately!

GFG Enjoy! Signature

 

Vanilla Sea Salt Cashew Butter

Vanilla Sea Salt Cashew Butter

THIS. STUFF. IS. SO. GOOD.

IMG_9373.jpg

Why it took me so long to DIY my own cashew butter is beyond me.  This was oh so simple and tastier than any store-bought brand I’ve ever had!  Be patient with your food processor though…it does take time and the creaminess will come, I promise 🙂  

GLUTEN FREEDAIRY FREEGrainFreeEGG FREEKetoPALEOWHOLE 30VEGANSUGAR FREE

What you need:

  • 1 cup raw organic cashews

  • 1 tsp vanilla extract

  • ~1/2 tsp himalayan pink sea salt

  • optional: cinnamon, pumpkin pie spice, pinch of cayenne

How you do it:

Combine all ingredients in a food processor and blend until creamy. This will take time people, be patient! Depending on how powerful your gadget it may go for 15ish min but it will happen!  I used a NINJA food processor and it took about 7-8 minutes (I stopped it intermittently to scrape down the sides).

IMG_9364.jpg

Store in a glass container in the fridge for 1-2 months- if you don’t eat it all first 🙂

GFG Enjoy! Signature

Pumpkin Pie Protein Balls

Pumpkin Pie Protein Balls

Beans in your protein balls!?  Yes mam!  I love this recipe because it is a different take on the typical homemade protein ball using beans and whole food-based ingredients only vs. protein powders and added sweeteners! I like to use Eden Organics brand of beans to help the digestibility factor and you can likely sub chia for flaxseed here as well if you so choose!  Sugar addicts-these may be less sweet than you are used to therefore I recommend the dark chocolate drizzle component or adding chocolate chips into the batter.  I can best describe these as the result of pumpkin pie and cookie dough having a baby-therefore they have a soft cookie dough-like texture with a spiced punkin pie flava-I love adding the walnuts to add a crunch (if you are nut free add pumpkin seeds instead)!

GLUTEN FREEDAIRY FREEGrainFreeEGG FREE

What you need:

  • 1 can organic white cannellini beans
  • 1/2 cup organic pumpkin puree
  • 1/4 cup + 1 T coconut flour
  • 5-6 dates-pitted and soaked in hot water to soften for 5-10 min
  • 1.5 T ground flaxseed
  • 1 tsp vanilla extract
  • ~2 tsp cinnamon
  • Optional: 1/2 cup chopped pumpkin seeds or walnuts (if you don’t need nut-free) to mix in, dark chocolate chips for melting (I used a bar of melted taza 95% dark chocolate + coconut oil)

How you do it:

  1. All in a food processor: combine beans, pumpkin, coconut flour, dates, flax, vanilla, cinnamon
  2. If adding walnuts/add ins-fold into batter now
  3. Line parchment paper on a baking sheet
  4. Scoop out batter (should be a thick/sticky batter) and form ~tablespoon size balls, place on baking sheet
  5. If drizzling with chocolate melt chocolate bar with ~1 T coconut oil; drizzle or dip balls into chocolate ( I topped with a few sprinkles of bee pollen as well)
  6. Freeze at least 30-40 minutes and enjoy!

Tip: Store in the freezer or in the fridge for 3-4 days

Makes about 12 balls.

GFG Enjoy! Signature