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.

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Snickerdoodle Fat Balls

Snickerdoodle Fat Balls

This recipe is a new fav of mine!  Great to help cut a sweet tooth when the going of sugar free, keto or candida diets gets tough!  These are high in healthy fats so they are very satiating and help cut cravings.  PS: they taste similar to snickerdoodle cookie dough 🙂

These also provide a gut healing benefit thanks to the collagen peptides and ghee (ghee is one of the best sources of butyrate in the diet-a short chain fatty acid linked to improved gut health, immunity and colon cancer prevention.  Read more about butyrate in my recent blog post on the Five Journeys blog.

GLUTEN FREESUGAR FREEWHOLE 30GrainFreeKetoPALEOCANDIDA-FRIENDLYEGG FREE

What you need:

  • 3 T melted coconut manna (coconut butter)
  • 3 T MCT oil
  • 2 tbsp ghee (I used Fourth & Heart salted ghee but the vanilla bean is highly recommended)
  • 2 droppers of liquid stevia (optional)
  • 1 tsp vanilla extract
  • 2 scoops collagen peptides (I used Vital Proteins)
  • ½-¾ tsp cinnamon
  • 2 tbsp coconut flour
  • 2/3 cup almond flour
  • 1/4 cup shredded unsweetened coconut flakes
  • Extra cinnamon for topping!

How you do it:

  1. Melt coconut manna and ghee together in a large bowl, add in MCT oil, stevia and vanilla
  2. In another bowl whisk/sift together collagen, cinnamon, coconut flour, almond flour and coconut flakes; add to wet ingredients
  3. Using a small scoop or tablespoon scoop dough onto a parchment lined baking sheet and sprinkle with more cinnamon
  4. Freeze at least 30 minutes and enjoy!

Tip: Store in the freezer and enjoy whenever you need a sweet treat without breaking your sugar free plan 🙂

Makes about 6-8 balls

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Recipe adapted from Rachel’s Good Eats

 

Simple White Bean Hummus

Simple White Bean Hummus

Thinking you can’t tolerate beans well due to the after-effects?!  A great tip for those of you with gut troubles is to stick to Eden Organics brand of legumes-this company pressure cooks them before canning so that the lectins are inactivated.  Lectins are a type of protein found in beans, grains, nuts/seeds that can reduce the nutrient bioavailability of that plant-based food-especially in those of us that may have difficult digestion to begin with (hello celiacs, IBS peeps).  This means you don’t absorb all of the vitamins/minerals that the food contains.  Lectins also contribute to symptoms of gassiness and bloating that can happen when you eat beans.

Instead of avoiding these types of foods, I usually recommend for my patients who have digestive troubles to choose sprouted nuts, seeds, grains and to buy this brand of beans unless they want to soak and sprout them themselves (I myself have difficulty finding the time to dedicate to this).  The process of soaking/sprouting or pressure cooking of beans can reduce/inactivate lectins and other vitamin/mineral blocking molecules like phytates. This homemade hummus is much more gut-friendly being that I used Eden’s beans and there is no citric acid added (this is usually in most store-bought hummus and is a mold derivative).  I have varied this recipe in many ways-I recommend adding a roasted beet to make a beautifully colored beet hummus, add a spoonful of pesto for a summer-y variety or add cinnamon and honey for a sweetened, creamy dip for a fruit platter.  The possibilities are endless!

GLUTEN FREEDAIRY FREESUGAR FREE CANDIDA-FRIENDLYVEGANGrainFree

What you need:

  • 1 can of Eden Organics white cannellini beans
  • 1 clove of garlic
  • 2 T tahini (I like the Whole Foods or Trader Joe’s brands)
  • juice of half a lemon
  • ~1/8 cup olive oil
  • dash of salt and pepper
  • optional: 2 T chopped fresh parsley
  • water to thin as needed

How you do it:

  1. Add all ingredients to a food processor and blend; add salt to taste and more water for desired consistency
  2. Store in a glass container for up to a week in the fridge

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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 🙂

Cacao Mint Chip Balls

Cacao Mint Chip Balls

If you have a crazy sweet tooth but like to find tasty treats with health benefits-this recipe is yours to savor!  Super simple and easily interchangeable ingredients is the name of the game here. You can use any type of raw nuts and seeds and sub the coconut butter for coconut oil or another fat of choice.  These are loaded with healthy plant based fats, antioxidants from the cacao, and naturally sweetened with a small portion of dates.  For those of you who deal with regular gas, distention and bloating the fresh mint is a natural stomach soother and digestive relief aid.

GLUTEN FREEDAIRY FREESUGAR FREEPALEOWHOLE 30

What you need:

  • 1.5 cup raw nuts/seeds (I used a mix of organic walnuts, cashews and sunflower seeds)
  • 2 dates (soaked for 5-10 min in hot water to soften, depitted)
  • 2 T cacao powder
  • 1 T each flax seed, chia seed, maca powder
  • 1/4 cup melted coconut butter
  • 2 scoops collagen peptides
  • 3-4 T unsweetened vanilla almond milk
  • 1 handful of fresh mint or 1-2 tsp peppermint extract
  • Optional: 1/2 cup cacao nibs or mini dark chocolate chips

How you do it:

  1. Combine all ingredients (except cacao nibs/chips) into a food processor and mix to combine all into a thick tough
  2. Fold in cacao nibs or chips
  3. Roll into balls and freeze; Can store up to a week in the fridge or much longer frozen!

Makes about 10-12 balls

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