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/

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!

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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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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!

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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

 

Vanilla Sea Salt Cashew Butter

Vanilla Sea Salt Cashew Butter

THIS. STUFF. IS. SO. GOOD.

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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).

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

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