Recipes, Smoothie Bowls

Creamy Golden Turmeric Smoothie

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What better way to start off 2018 than with a super-food packed smoothie bowl?

Turmeric is a nutritional powerhouse, and a must have in your daily routine. The antioxidant-rich powder can easily be added to smoothies, lattes, soups, and juices for an extra boost of nutrients and flavour. Not to mention, it’s fantastic yellow colour works wonderfully as a natural food colouring.

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Some Incredible Health Benefits of Turmeric Include;

  • Strong Medicinal Components
  • Powerful Antioxidant
  • Natural Anti-inflammatory
  • Cancer Preventative Properties

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This Creamy Turmeric Smoothie bowl is rich in vitamins, minerals and antioxidants; the perfect breakfast for a healthy start to the new year.

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Recipe

Ingredients

  • 1 Scoop Protein Powder of choice (my favourite Vegan protein is Leanfit’s Complete Green Protein. For a Paleo option, I recommend Julian Bakery’s Egg White Protein.
  • 1 Frozen Banana (cut into chunks)
  • 1 Cup Coconut Milk
  • 6-8 Ice Cubes
  • 1 Tsp turmeric
    • Optional – 1 Tsp ginger

Instructions

Add all ingredients to a blender or food processor

Blend on high for 1-2 minutes, or until thick and creamy

Top with goodies of choice! I added unsweetened shredded coconut and dairy free chocolate chips ❤

 

 

 

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Recipes, SIBO Friendly, Snacks

Raw Gingerbread Truffles

Gingerbread is a holiday tradition. This year, I decided to put a healthy spin on my favourite Christmas classic – and thus, these luxurious truffles were more.

These Raw Gingerbread Truffles encompass the Christmas season perfectly. The almond flour contributes a mild nutty flavour, while the molasses and coconut milk create a rich, gooey center. The recipe is simple, and uses only real, wholesome ingredients.

These balls require NO baking, and are naturally Grain Free, Paleo, and Vegan if you omit the honey. They’re also free from common allergens such as gluten, dairy, eggs, soy, and refined sugars.

Perfectly spiced with aromatic nutmeg, spicy ginger, and sweet cinnamon, these Raw Gingerbread Truffles make a decadent – and nutritious – holiday dessert.

Recipe

Ingredients

  • 3/4 cup almond flour
  • 2 tbsp honey or maple syrup
  • 2 tbsp full fat coconut milk
  • 1 tbsp mollasses
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp vanilla
  • pinch of salt

Instructions

Combine ingredients in a medium sized bowl and mix until a sticky dough is formed

Using your hands, roll dough into small circular balls and place on plate or small baking sheet

Chill in refrigerator or freezer for 20-30 minutes, or until firm. Balls can be stored in refrigerator for up to a week, or in the freezer for months

Recipes, Snacks

No-Bake Chocolate Chip Cookie Dough Balls (Gluten & Sugar Free!)

These cookie dough balls are the perfect wholesome and nutritious holiday treat.

After a chilly walk on a December afternoon, or a long day of playing in the snow, a warm coffee or tea paired with a delicious snack is much needed.

What better way to refuel – and celebrate the Christmas season – than with EDIBLE cookie dough?!

This recipe is completely vegan (which means egg-free too!), so there’s no need to worry about baking the balls, or risking salmonella from eating raw cookie dough.

The best part?

They only require FIVE ingredients, and take less than five minutes to whip up!

Packed with plant-based protein, heart-healthy fiber and wholesome carbohydrates, these No-Bake Chocolate Chip Cookie Dough Balls are a nutritious, energizing and satiating treat.

Recipe

Ingredients

  • 1 cup rolled oats / oat flour
  • 2 scoops LeanFit vanilla protein powder
  • 1/2 cup peanut butter
  • 1/3 cup milk of choice (I used Silk Vanilla Almond Milk)
  • 1/2 cup chocolate chips

Instructions

  • Process oats in a coffee grinder until fully ground.
  • In a large bowl, mix together oat flour, protein powder, nut butter, and almond milk. Stir until ingredients are thoroughly combined and batter is a doughy consistency.
  • Fold in chocolate chips.
  • Using your hands, roll dough into golf-ball sized circles. Place on a plate or small baking sheet, and chill for 20-30 minutes in the fridge or freezer.

These cookie dough balls are best served cold. They can be stored in the fridge for up to one week, or in the freezer for months (although these balls are so addictive, they won’t last more than a couple of days!)

Recipes, SIBO Friendly, Snacks

Coconut Lemon Cream Snowballs

The first snowfall of the year hit Vancouver yesterday morning. With the world suddenly a winter wonderland, I thought it would be fitting to create a festive, snow-themed, (and secretly healthy!) holiday dessert.

Tis the season, after all!

If you like coconut, you’re going to love these decadent Coconut Lemon Cream Snowballs.

Light coconut flour, creamy coconut milk, rich coconut butter, and chewy shredded coconut combine to create this heavenly holiday delicacy.

With a smooth outer layer and a rich creamy center, these balls are sinfully delicious and oozing with coconut-ey goodness.

The recipe is simple, and uses only wholesome, nourishing ingredients – but you’d never guess they were actually good for you!

Naturally gluten, grain, dairy, and refined sugar free, these Coconut Cream Snowballs are a simply wonderful Paleo and Vegan dessert.

Recipe

Ingredients

  • 1/2 cup coconut flour
  • 1/4 cup shredded coconut + 1/8 cup for coating
  • 3 tbsp honey or maple syrup
  • 2 tbsp full fat coconut milk
  • 1 tbsp coconut butter
  • 1 tbsp lemon juice
  • splash of pure vanilla extract

Instructions

In a medium sized bowl, combine coconut flour, shredded coconut, coconut milk, lemon juice, and vanilla extract

In a small glass dish or mug, heat honey / maple syrup and coconut butter in the microwave for approx 20 seconds, or until melted

Add the melted mixture to the bowl, and stir everything together. Once fully combined, the batter should resemble a sticky dough

Using your hands, form dough into small circular balls. Roll each ball in the remaining shredded coconut until coated, and place on a plate or small baking sheet

Chill in the refrigerator or freezer for 20-30 minutes, or until firm. Balls are best served cold, and should be stored in the fridge or freezer.

 

 

Recipes, SIBO Friendly, Snacks

Date & Coconut Bliss Balls (Paleo, Vegan + Gf)

The Holiday Season is fast approaching.

When I think of Christmas, I’m reminded of festive music and joyful tunes, warm, cozy fires, glittering frost on an early morning, bright twinkling lights, warm (dairy free!) eggnog lattes….

And of course, holiday baking.

With goodies and desserts every which way, eating healthy during the holiday season can seem like a practically impossible task.

Luckily for you, I have a solution.

These soft and chewy Date + Coconut Bliss Balls are a wonderfully delicious (and secretly healthy!) treat to satisfy your sweet tooth.

Made with light coconut flour, naturally sweetened dates, and creamy nut butter, they’re completely free of grains, gluten, dairy and refined sugar. These balls can also easily be made vegan by subbing the honey for stevia or pure maple syrup.

With only 4 simple ingredients and NO baking required, these Date + Coconut Bliss Balls are an easy, wholesome, and delicious treat.

Recipe

Ingredients

Date & Coconut Balls

  • 1 cup coconut flour
  • 1/2 cup pitted dates, soaked*
  • 1/2 cup creamy nut butter (I recommend cashew or almond)
  • 2 tbsp honey or pure maple syrup

*Soak dates in a small bowl filled with water for 10-15 minutes prior to use, to make them easier to blend

Coconut Cream Icing

  • 2 tbsp coconut butter
  • 1/2 tsp vanilla extract
  • 2-3 drops stevia extract

Instructions

Combine coconut flour, soaked dates, nut butter and sweetener in food processor or high speed blend. Blend on high until the dates are fully processed and a sticky dough-like batter is formed.

Using your hands, form dough into small golf-ball sized balls. Transfer to a plate or baking tray and place in fridge or freezer to firm, approx. 30 minutes.

Combine coconut butter, vanilla and stevia in a small mug or glass dish, and microwave for 15-20 seconds, or until melted.

Drizzle the balls with icing, then let harden. Store in fridge or freezer.

 

Breakfast, Recipes

Healthy Gingerbread Smoothie Bowl

December has me excited.

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The Holiday Season is truly one of my favourite times of the year. Everyone is smiling, Christmas tunes drift through the air, and there’s a festive cheer all around as Christmas draws near.

I decided to bring a taste of the holidays to one of my all time favourite breakfasts. This Healthy Gingerbread Smoothie Bowl is loaded with goodness, yet tastes like a decadent Christmas dessert. It’s the perfect solution to satisfy your sweet tooth during the holiday season, while nourishing your body with vitamins, minerals and nutrients.

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Filled with creamy bananas, rich coconut milk, and a blend of aromatic spices, this smoothie bowl will not disappoint. The ginger and molasses combine to create a sweet and spicy flavor, while the protein powder adds a nutritious boost of plant based protein and fiber.

This Healthy Gingerbread Smoothie Bowl truly does taste just like a gingerbread cookie. Topped with shredded coconut, a drizzle of nut butter, and a handful of frozen fruit, it’s a perfectly healthy, simple, and delicious holiday treat.

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Recipe

  • 1 scoop vanilla protein powder (I use this Vegan protein by Leanfit Brand. For a Paleo option, I recommend this egg white protein by Julian’s Bakery)
  • 1-2 frozen bananas
  • 1 cup coconut milk (or other dairy-free milk of choice)
  • 6-8 ice cubes
  • 1/2 tbsp black-strap molasses
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp nutmeg
  • Stevia (or preferred sweetener) to taste

Instructions

  • Combine all ingredients in a high speed blender or food processor, and blend until thick and creamy
  • Top with fruit, nut butter, granola, dates, shredded coconut, dark chocolate, melted coconut butter, and any other toppings you desire

Happy Holidays! ❤

 

 

Breakfast, Oatmeal, Recipes

Hemp & Chia Oats (Vegan + GF)

Oatmeal has always been one of my favourite breakfasts, especially during the cold winter months. There is something SO comforting about a big warm bowl of oats on a chilly winter morning!

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I like to get creative with my oatmeal, and play around with flavours, spices and toppings. While a rather bland breakfast food one their own, the addition of sweeteners, nut butters, sliced fruit, berries, chopped nuts and mixed seeds will turn your plain oats into a flavourful masterpiece.

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These Hemp and Chia Oats are one of my favourite oatmeal combinations. The soaked chia seeds add fibre and volume, while the hemp seeds add a boost of protein and a flavourful crunch. The addition of vegan protein powder adds even more protein to the oatmeal, while contributing a sweet, nutty flavour.

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Recipe

  • 1/2 dry cup rolled oats (I use Only Oats GF Oats by Avena Foods)
  • 1 cup nut milk
  • 1 scoop sweetened vegan protein powder (I use this one by LeanFit Brand)
  • 2 tbsp chia seeds, soaked *see notes below
  • 2 tsp hemp seeds
  • Optional: 1-2 tbsp maple syrup

*Chia seeds expand when soaked, so I recommend soaking them prior to using. To Soak: Place 2 tbsp chia in a small dish with 1/2 cup water. Swirl mixture together, then let stand for 20-30 minutes, or until seeds have expanded into a thick gel.

Instructions

Turn on stove to high. In a small pot, bring nut milk to boil and add oats. Once boiled, turn heat to low, cover, and cook for 5-7 minutes, or until oats are thick and fluffy

Stir in chia seeds, and continue to heat until mixture is warm

Remove the oats from heat and let cook for 2-3 minutes. Stir in protein powder and additional sweeter if desired.

Transer to a bowl, sprinkle with hemp seeds, and drizzle with pure maple syrup

Enjoy! ❤

 

 

Recipes, SIBO Friendly, Snacks

Homemade Larabar Recipe

Paleo. Sugar free. Grain free. Gluten free. Dairy Free. Vegan. No-bake. 2 Ingredients.

This two ingredient copy cat Larabar recipe is absolutely incredible.

These no-bake homemade larabars are paleo, sugar free, grain free, gluten free, vegan, and SO easy to make!

The base for this recipe is simple, and requires only two ingredients: soaked, pitted dates and your choice of nuts. From there, the flavour combinations are endless!

This recipe is seriously so simple, easy, and delicious. Once you try it out, you’ll wonder why you ever bought the real thing.

The Base

  • 1 cup whole, pitted dates
  • 1 cup unsalted nuts (peanuts, almonds, cashews, pecans, walnuts, ect)
  • 1/4 tsp salt (optional)

Optional Ad ins

  • Chocolate chips
  • Shredded coconut
  • Cocoa powder
  • Nut butter
  • Dried fruit
  • Vanilla extract
  • Cinnamon

Instructions

  • Line a small baking sheet with parchment paper
  • Combine dates and nuts in a food processor (or high speed blender), and process on high for 3-5 minutes, stopping to stir mixture as needed. Continue to blend until the peanuts and dates are fully processed and the mixture is smooth and sticky. *Optional: Leave some small chunks of nuts for extra crunch
  • Spread mixture onto baking tray. Using a rolling pin or your hands, roll/press mixture into a large square, approx. 1/4 inch thick
  • With a knife, cut up the square into 6 equally sized rectangles
  • Using your hands, mold each rectangle into a snack bar shape
  • Place bars back on the baking sheet, and place in the fridge or freezer for 1-2 hours, or until firm

 

These bars can be kept in the fridge or freezer. They’re delicious chilled or frozen. The bars will begin to soften and lose their shape if they reach room temperature, so keeping them in the fridge is recommended.

 

Nutritional Information

Serving Size: 1 bar

Servings Per Recipe: 6

Calores: 175   Carbs: 14   Fat: 12   Protein: 7   Sodium: 101   Sugar: 10

Breakfast, Pancakes

Healthy Pumpkin Protein Pancakes

Halloween may be over, but pumpkin season most definitely is not. November is here, and fall vibes are in the air more than ever. So, I figured yet another healthy pumpkin recipe was in order. After all, who doesn’t love pumpkin?!

One of my favourite ways to spend a lazy Sunday morning is by making a big batch of pancakes.

The tradition started when I was just a little girl, and my father would make his famous Sunday pancakes every single weekend.

Sadly, the tradition came to a close when I was diagnosed with celiac disease. Gluten-free pancakes just weren’t the same.

But then, along came protein pancakes. And my breakfasts were changed forever.

These Healthy Pumpkin Protein Pancakes are grain free, gluten free, dairy free AND flour free.

All you need is a scoop of pumpkin, 1 egg, and your favourite protein powder.

For this recipe, I used LeanFit Brand’s Complete Green Vegan Protein. I also tested the pancakes with LeanFit Brand’s 100% Whey Isolate, and they tasted delicious as well!

Happy Sunday, and happy pancake making! ❤

Recipe

  • 1 scoop protein powder
  • 3 tbsp pumpkin puree
  • 1 whole egg
  • 1 splash of dairy free milk (to achieve a thin pancake-batter consistency)
  • 1/2 tsp cinnamon
  • Dash of baking soda

Instructions

Preheat frying pan on medium heat with 1 tsp coconut oil

Add all ingredients into a medium sized bowl and stir until a runny batter is formed

Scoop batter into pan to form pancakes, then cook on medium heat for 3-4 minutes per side, or until surface is covered in bubbles

Slather with maple syrup, honey and melted coconut oil. Enjoy!

Breakfast, Pancakes, Recipes, SIBO Friendly

Paleo Pumpkin Pancakes

Happy Halloween!

This past weekend was beautiful. The sun was shining, the air was crisp, and piles of colourful leaves blanketed my neighborhood streets. Fall vibes were everywhere.

On Sunday morning, I woke up in a festive mood and decided to get creative in the kitchen.

And thus, these Paleo Pumpkin Pancakes were born.

To make the recipe grain and gluten free, I used a blend of almond and coconut flour. I added the leftover canned pumpkin from my Grain & Dairy Free Pumpkin Pie, but fresh pureed pumpkin would work as well.

The combination of nut flour, pumpkin, egg whites, cinnamon and full fat coconut milk make these pancakes fluffy, hearty and rich. Topped with pure maple syrup, raw honey and grass-fed butter or melted virgin coconut oil, these pancakes are a heavenly treat.

This Paleo Pumpkin Pancake recipe is simple, healthy, and delicious. They make the perfect quick and easy fall-themed breakfast.

Recipe

  • 1 cup almond flour
  • 1 cup coconut flour
  • 1/2 cup canned pumpkin
  • 4 eggs
  • 1 cup egg whites
  • 1/2 cup full fat coconut milk
  • 1 – 1.5 cups water (depending on type of coconut flour used)
  • 1 tbsp cinnamon
  • 2 tbsp honey (can sub. with stevia)
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • Pinch of salt

Instructions

Preheat a nonstick frying pan on medium heat with 1 tbsp coconut oil or butter

Combine all ingredients in a medium sized bowl, and whisk until the batter is smooth and slightly runny

Spoon mixture onto preheated pan and cook for 3-4 minutes per side, or until the surface of each pancake is covered in bubbles

Serve with pure maple syrup, honey, melted butter or coconut oil, and homemade coconut whipped cream.

Enjoy! ❤

Looking for more pumpkin-filled treats? Check out these delicious fall-themed recipes!

Paleo Pumpkin Muffins

Pumpkin Spice Protein Smoothie

Pumpkin Pie Oats

Recipes, Smoothie Bowls

Healthy Pumpkin Spice Protein Smoothie (Dairy Free, Vegan & Paleo)

Tis the season of pumpkin spice. 🎃

And of Healthy Pumpkin Spice Protein Smoothies. 

Every fall, Starbucks releases their infamous Pumpkin Spice Latte.

The PSL – along with a host of other pumpkin flavoured desserts – seriously calls my name.

All. Season. Long.

But the 50 grams of sugar, 14 grams of fat, chemicals and added preservatives do not.

So to satisfy my pumpkin craving, I knew I had to get creative.

This Healthy Pumpkin Spice Protein Smoothie is the perfect solution. Packed with over 20 grams of protein, 10 grams of fiber, and ZERO refined sugar, this smoothie is the ultimate pumpkin spice dessert.

Recipe

  • 1 scoop protein powder (I used LeanFit Brand’s Complete Green Vegan Protein for this recipe. Its absolutely delicious. For a paleo option, I recommend an egg white protein powder like this one)
  • 1 frozen banana (cut into chunks)
  • 1/2 cup full fat coconut milk
  • 6-8 ice cubes
  • 1/3 cup pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • Stevia (optional)

Add all ingredients to a high speed blender, and blend until thick and creamy (approx. 3 minutes). Serve with toppings of choice – I used shredded coconut, drizzled almond butter, and extra cinnamon.

Happy fall! ❤️

Healthy Baked Goods, Muffins, Recipes, SIBO Friendly

Coconut Flour Blueberry Muffins

Coconut Flour Blueberry Muffins. Need I say more?

A crunchy golden top. A warm, moist center. Fluffy, delicate and sweet. Every bite bursting with blueberries.

This is the perfect blueberry muffin.

These Paleo Coconut Flour Blueberry Muffins are Grain Free, Gluten Free, Refined-Sugar Free, Dairy Free and low in carbohydrates!

They make an excellent snack or healthy breakfast on the go.

Recipe

Ingredients

  • 3/4 cup coconut flour
  • 4 large eggs
  • 1.5 cups light coconut milk (or other dairy free milk) *amount of liquid needed will depend on brand of coconut flour. See note below.
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1/4 tsp baking soda
  • Pinch of salt
  • 1/2 cup blueberries

*The texture & consistency of coconut flour is different for every brand. Some coconut flours absorb more water than others. Because of this, the amount of liquid needed will vary. I recommend this brand for the recipe.

Directions

  • Preheat oven to 350 degrees. Lightly grease muffin tin with coconut oil.
  • Melt together honey and coconut oil in a microwave safe dish (approx. 30 seconds)
  • Add coconut flour, eggs, milk, baking soda, and salt to a large bowl. Pour in melted honey / oil mixture, and mix until combined. The batter should be smooth and runny – if not, continue to add extra liquid until this consistency is achieved.
  • Stir in blueberries, then pour mixture into greased muffin tins. Bake at 350 degrees for 20-25 minutes, or until the centers are cooked and the top is golden brown.

Enjoy! ❤

Nutritional Information

Serving Size: 1 Muffin      Servings Per Recipe: 12

Calories: 138   Fat: 13   Carbohydrates: 9   Protein: 4   Sodium: 73   Sugar: 9

Main Dishes, Recipes, SIBO Friendly, Snacks

Healthy Carrot Fries (Paleo,Vegan, Low-Carb & Low-fat!)

Happy FRY-day!

It’s almost the weekend, and I’ve got an awesome recipe to share with you.

These 2 Ingredient Healthy Carrot Fries are low-carb, low-fat, gluten free, paleo and vegan. Best of all, they’re made completely from vegetables!

 

And let me tell you. These fries are incredible. In my opinion, they taste almost IDENTICAL to sweet potato fries – minus the carbs, fat, and excess calories!

This simple yet brilliant recipe was adapted from Aroma Da Vida’s Seasoned Carrot Fries recipe. Check her blog out for more simple, healthy and delicious recipes! ❤

Recipe

 

  • 4-6 large carrots
  • 1/2 tbsp olive oil
  • Pinch of salt

 

Optional Seasoning

 

  • Black pepper, garlic salt, turmeric, oregano, basil, Italian seasoning, chili flakes, paprika, taco seasoning, ect

 

Instructions

 

  • Turn oven to broil
  • Slice carrots into thin, fry shaped strips
  • Drizzle with olive oil and sprinkle with seasonings of choice
  • Cook under broil for 4-5 minutes, flipping when edges turn crispy

 

How are you spending your Friday night? I’ll be on the couch with a blanket, a movie, and a big plate of healthy carrot fries. 🙂

 

 

 

 

 

 

 

 

Recipes, Snacks

Healthy High Protein Energy Balls

It seems like everyone these days is obsessed with protein.

My boyfriend is no exception.

He works an extremely physical job, goes to the gym 5x/week, and has an INSATIABLE appetite. He truly needs to snack all day long… and I don’t blame him!

When you’re rushed, hungry, or constantly on the go, it can be tempting to reach for a pre-packaged bar or protein shake as a quick snack or post workout meal. Unfortunately, the majority of these foods are heavily processed, made from fillers / artificial ingredients, and contain TONS of sugar. They may be marketed as ‘health foods’, but the reality is, they aren’t!

I created these Healthy High Protein Energy Balls as a quick, satiating and nutritious snack that’s easily transportable, made from wholesome ingredients and, of course, packed with protein!

Recipe

  • 1 cup dry rolled oats
  • 2 scoops protein powder of choice ( I use this Vegan one by LeanFit Brand)
  • 1/2 cup unsweetened shredded coconut
  • 1/4 seeds of choice (chia, sunflower, pumpkin, hemp, flex, ect)
  • 1/2 cup nut butter
  • 1/4 cup honey
  • Splash of almond milk (or other dairy free milk)

Optional

  • Chopped nuts (almonds, walnuts, pecans, cashews, ect)
  • Dark chocolate chips
  • Unsweetened cocoa powder

Instructions

  • Add all ingredients in large bowl and mix until thoroughly combined
  • Using your hands, roll mixture into 1-inch sized balls
  • Place in the fridge and let set for 15-20 minutes before eating

These balls will store nicely in the fridge for up to 1 week, but can be transferred to the freezer for an extended life period. They are absolutely delicious frozen as well – my boyfriend actually prefers them this way

 

Nutritional Information

Serving Size: 1 Ball

Servings Per Recipe: 12

Calories: 188   Carbs: 15   Fat: 11   Protein: 8   Sugar: 7   Sodium: 79

 

Healthy Baked Goods, Muffins, SIBO Friendly, Snacks

Paleo Pumpkin Muffins

It’s September, which means my pumpkin recipes are in full force!

I LOVE pumpkin, and wanted to find a healthy, grain-free and gluten-free muffin recipe to satisfy my autumn sweat tooth. These Paleo Pumpkin Muffins did just that. They’re hearty, wholesome, and sweet, with a rich moist center.

The recipe for these Paleo Pumpkin Muffins was adapted from Wellness Mama’s Coconut Flour Pumpkin Bread Recipe. With just a few tweaks, I found these muffins to be fantastic!

Recipe

  • 1 16oz can organic pumpkin puree
  • 1/2 cup coconut flour
  • 5 whole eggs
  • 1/4 cup organic virgin coconut oil
  • 1/4 cup honey
  • 1/4 tsp powdered stevia (can sub with liquid stevia)
  • 2 tbsp cinnamon
  • 1/8 cup full fat canned coconut milk (or other dairy free milk)
  • 1 tsp baking soda
  • Pinch of salt

Instructions

  • Preheat oven to 400 degrees
  • Combine all ingredients in a large bowl and mix until batter is smooth
  • Distribute batter evenly into a muffin tin, filling each cup to the top
  • Bake for 15-20 minutes, or until center of each muffin is set and edges are golden brown

Looking for more fall themed recipes? Check out this simple, healthy and delicious breakfast recipe for Pumpkin Pie Oats.

Nutritional Information

Serving Size: 12 Muffins

Calories: 142   Carbs: 16   Fat: 8   Protein: 4   Sugar: 12   Sodium: 250

Breakfast, Pancakes, Recipes, SIBO Friendly

Easy Paleo Pancakes

Happy Sunday!

What better way to start off the morning then with a batch of healthy, low-carb, paleo, and gluten-free pancakes, am I right?!

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These easy paleo pancakes are a delicious and filling breakfast option for those following a lower carbohydrate diet. They’re gluten free, grain-free, dairy free, refined-sugar free, high protein and SIBO friendly!

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These pancakes are delicious. Seriously. The coconut flour creates a moist and cake-like texture, while the almond flour adds a subtle nutty flavour. The egg whites and baking soda make each cake light, fluffy and delicate. And the addition of extra virgin coconut oil creates a melt-in-your-mouth experience with every bite.

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Recipe

  • 1 cup coconut flour
  • 1 cup almond flour
  • 4 eggs
  • 1 cup egg whites
  • 1 cup almond milk (or other dairy free substitute)
  • 1/2 tsp baking powder
  • 1/8 tsp baking soda
  • 1/4 tsp powdered stevia or approx. 30 drops liquid stevia (can sub with 1/4 cup honey)

Instructions

  • Preheat a non-stick pan on medium with 1 tsp coconut oil
  • Mix wet and dry ingredients until smooth, adjusting liquid as neccasary
  • Scoop heaping spoonfuls of mixture into pan
  • Cook on medium heat until bubbles the surface of each cake bubbles, approx. 2-3 minutes per side

Serve with sliced fruit, pure maple syrup, honey, or melted extra virgin coconut oil.

 

Nutritional Information

Servings Per Recipe: 5

Calories: 283   Carbs: 23    Fat: 19    Protein: 20    Sugar: 16    Sodium:  400

Breakfast, Pancakes, Recipes, SIBO Friendly

Gluten Free Coconut Flour Pancakes

After much experimentation, I’ve finally created a healthy AND delicious gluten-free pancake recipe.

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These Gluten-Free Coconut Flour Pancakes are completely gluten free, dairy-free, refined sugar free, high in protein, and SIBO friendly.

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I’ve always had a bit of a hard time with gluten-free pancakes. Every recipe I’ve tried seems to either be:

1.) Way to complicated. You know what I’m talking about – those recipes that require six different flour blends, strange gluten-free powders, and hard to pronounce thickeners and binding agents.

2.) Way to ‘easy’. And by this, I mean a recipe that requires minimal ingredients, minimal effort, and promises a pancake that just seems too good to be true. And usually, it is.

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I’m happy to report my pancakes are neither of those.

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These gluten free coconut flour pancakes are easy to whip up, require only a few simple ingredients, and best of all… they actually taste like pancakes!

 

Recipe

  • 1 cup organic coconut flour
  • 1 cup organic rice flour (use white rice to make these SIBO friendly)
  • 1 1/2 cups egg whites
  • 4 whole eggs
  • 1 1/2 cups dairy-free milk of choice
  • 1/4 cup honey (can be substituted with stevia)
  • 1/2 tsp baking powder
  • 1/8 tsp baking soda
  • 1 cup blueberries (optional)

Instructions

  • Preheat a nonstick frying pan with 1 tsp coconut oil
  • Mix together coconut flour, rice flour, egg whites and whole eggs
  • Add in milk and stir until batter is smooth, adjusting liquid if necessary
  • Once combined, stir in honey, baking powder, baking soda, and blueberries
  • Spoon 1/8 cup amounts of mixture into frying pan
  • Cook on medium heat, flipping once surface bubbles (2-3 minutes per side)

These pancakes are delicious warm or cold. I like to serve mine with a drizzle of honey, a sprinkle of cinnamon, some sliced bananas, and a dollop of extra virgin coconut oil.

 

Nutrition Information

Servings Per Recipe: 5

Calories: 389   Carbs: 59     Fat: 8    Protein: 16    Fiber: 9  Sugar: 18    Sodium:  250

Breakfast, Recipes, Smoothie Bowls

Simple Smoothie Bowl Recipe

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Recently, I’ve been obsessed with smoothie bowls.  They’ve become my go-to breakfast for the past few weeks, and I don’t plan on stopping anytime soon.   Maybe it’s because of the sunny weather and abnormally high temperatures we’ve been experiencing here in Vancouver.   Or, maybe I just love a breakfast that takes less than 5 minutes to make.  Either way, there’s something SO satisfying about starting off the day with a big bowl of thick, creamy goodness. 

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This simple smoothie bowl recipe requires only 3 ingredients, is easily customizable, and packs a ton of protein and nutrients.  Oh, and did I mention it’s delicious?!

Recipe

For the Base

  • 1 banana (frozen in chunks)
  • 1 scoop protein powder (I use LeanFit Brand’s vegan vanilla protein)
  • 1 cup cashew milk (I LOVE this one by Silk)
  • 6 Ice cubes

Nutrition Boosters & Additional Add-ins (optional)

  • ½ cup mango chunks (for an extra creamy texture)
  • Spinach or kale
  • Cocoa powder
  • Nut butter
  • Greens powder, spirulina, acai, maca, ashwaganda, goji berries, flax / chia / hemp seeds, ect

Topping Ideas

  • Sliced bananas or berries
  • Granola
  • Seeds (my favourites are hemp, pumpkin and sunflower)
  • Shredded coconut
  • Cinnamon

Instructions

Combine frozen banana chunks, protein powder and ice into a blender or food processor.  Blend on high speed, adding liquid slowly.  Once desired consistency is reached, pour into a bowl and add toppings of choice!  I used sliced strawberries, Nature’s Path gluten free granola, and dark chocolate chips.

Nutritional Information

Serving size: 1 smoothie bowl (excluding toppings)    Calories: 240    Carbs: 35     Fat: 2    Protein: 20    Fiber: 8    Sugar: 16    Sodium:  441

Recipes, Smoothie Bowls

2 Ingredient Protein “Ice Cream”

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I’m always looking for new ways to infuse my favourite recipes with protein.

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Whether you hit the gym regularly, are trying to build some muscle, or just want to control your insatiable appetite – getting enough protein is essential.

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Protein is responsible for building and repairing muscle tissue, strengthening hair and nails, and maintaining strong bones. It’s also SO important for managing appetite and keeping cravings under control!

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Studies show that protein increases satiety and has an ‘appetite-suppressing’ effect on the body, which is crucial if you’re trying to watch portion sizes or lose weight.

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This 2 ingredient protein ice cream is the perfect diet friendly dessert. It’s simple, easy, healthy, and DELICIOUS!

Recipe

  • 1-2 frozen bananas (cut into chunks)
  • 1 scoop protein powder (I use this one by LeanFit Brand)
  • Splash of liquid

Optional

• 3-4 ice cubes
• 1/2 cup milk of choice

Instructions

  • Blend protein powder and frozen banana chunks together in food processor or high speed blender until smooth, adding liquid as necessary
  • For a more voluminous ‘soft serve’ consistency, add ice / 1/2 cup milk and continue to blend

I like to pop my ice cream in the freezer for a couple of minutes, then serve it out of a bowl along with my favourite toppings. Pictured above, I used unsweetened shredded coconut and LoveGrown’s gluten free Sweet Cranberry Pecan Granola.

Nutritional Information

Servings Per Recipe: 1 (using 1 banana & excluding toppings)    Calories: 215    Carbs: 34     Fat: 2    Protein: 17    Fiber: 8    Sugar: 16    Sodium:  280