I jumped on the bone broth craze just like I jumped on the Kombucha craze. I have been using food as medicine for about four years to heal my leaky gut during a flare up and to prevent one even … Continue reading
I know I know, the title is a little spastic. But these really hit the nail on the fall themed dessert head. They are crispy on the outside and gooey on the inside. The best part is that they are super low in sugar, I would and probably will eat a couple for breakfast. They are gluten free, dairy free and also super high in dietary fiber! So here is what you will need:
- 1 cup of almond meal
- 1 tbsp of coconut flour
- 1/4 tsp baking soda
- 1/8 tsp sea salt
- 1 tbsp cinnamon
- 1 egg
- 1/2 tsp pure vanilla extract
- 1 tbsp of coconut oil
- 1/4 cup pumpkin purée
- 3 tbsp of honey
- Optional: 1/2 cup chocolate chips
Set your oven to 350 degrees. Combine the dry ingredients in a large mixing bowl, then add the wet ingredients. Mix in the chocolate chips last. I did half the batch with chips and the other half without chips.
Spoon in tbsp side dollops onto parchment paper and bake for 15-17 minutes depending on your oven.
I bet the would be good with white chocolate chips as well…next time!
Yes, a caffeinated snack. I was in MoM’s Organic Market on Tuesday and I picked up a “Coffee Bar” by a company called New grounds. It was made of the usual Lara Bar-ish ingredients but with ground coffee! I had it the next day for breakfast and fell in love. However, like all my favorite packaged goods, it was very expensive at $2.99 for just one small bar. I decided that I would just make my own variation based on what was already in my pantry. Here is What I used:
- 1/2 cup of gluten free oats
- 1 tbsp of finely ground espresso
- 2 tbsp of coconut flakes
- 2 tbsp of chia seeds
- 8 dates
- 3 tbsp of coconut oil
- 2 tbsp of almond butter
Using a heavy duty blender or food processor start with the oats and pulse until you have the consistency of a chunky flour. Keep adding the indgredients in the order above, pulsing as you go. When you are done you should have a thick and very delicious dough. It is encouraged to lick spoons here.
Now you can table whopping tablespoon servings, roll them into a ball and place on a plate with parchment. Once you’ve created your pops, place them in the fridge on parchment. After a few hours the almond butter and coconut oil will harden and you can transfer to a Tupperware. Store these in the fridge and they can last as long as you need them to, however they won’t. They are so decadent. I felt like I was having dessert for breakfast at 6:00 am with a big steaming cup of coffee.
If you are often on the go or need an afternoon pick me up these are a great little jolt for your day. As always they are gluten free and contain no added sugars. These are a good balance of healthy protein, fat and carbohydrate. So if you need a light boost before a morning or afternoon workout these would be perfect. I think they are best enjoyed with a cup (or two) of Joe.
Quiche is a total comfort food. There is just something decadent about it! I have shared a gluten free quiche with you before, but this one is also dairy free. You really don’t need cheese to create a flavorful quiche, and this recipe is the epitome of clean eating.
Here is what you will need:
1 large sweet potato or yam
2 cups of kale
2 cloves of garlic
1-2 tbsp of olive oil
Optional: Fresh herbs (I used oregano and parsley)
Preheat the oven to 350 degrees.
Crust: Slice the potato into thin rounds. Brush your pie pan with a very thin layer of oil. Arrange the slices into the pan to make the “crust”, cutting rounds to cover any gaps that may show the bottom of the pan or the rim. Season with sea salt and fresh ground pepper. If you have any potato left over after creating the crust you can chop and set aside. Place the crust in the oven for 15 minutes.
Filling: Sautéed garlic, onion and kale in some olive oil. If you have leftover sweet potato chunks you can throw those in as well. Set aside and let cool as you beat 4 eggs. Add the cooled vegetable to the beaten eggs. Add in any herbs you desire. I added fresh oregano and parsley from my garden!
Now all you have to do is pour the filling over the crust and cook for about 30 minutes or until the eggs are set!
Bon appetite :0)
Every now and again I get a strong craving for baked goods. By every now and again I mean every day at 3:00 pm. I usually have some chocolate, but I have been slowly picking away at Easter candy for going on 2 months now and it’s lost it’s novelty. So I adapted my flourless chocolate chip peanut butter cookies to create this delicious blend of rich ingredients. This is so easy and you most likely have all the ingredients you need sitting in your pantry. I know I do at all times.
1 cup creamy nut butter (I used peanut)
½ cup sugar
1 large egg
1 teaspoon vanilla extract
1 teaspoon baking soda
½ teaspoon salt
¼ cup cocoa powder
¾ cup chocolate chips
Combine the nut butter, sugar, egg and vanilla until smooth. Next add in the dry ingredients and lastly the chocolate chips. Spoon tablespoon sized balls onto a parchment paper lined sheet. Bake in a 350 degree oven for 8-12 minutes. Definitely stay nearby and watch these cookies. They usually cook fast and differently in every oven.
These cookies are small and easy to eat so they go fast. I have never doubled the recipe but I am sure it would work fine! Let me know what you think.
Take a rest day Continue reading
Being dairy free, I sometimes really miss yogurt. I can buy the coconut or almond milk yogurts, but they just do not satiate me the way a thick Greek yogurt used to. The best alternatives to me are thick smoothies and chia pudding. Today I am sharing with you my simple recipe that can be enjoyed with whatever toppings your heart desires. I have this as a breakfast or even a dessert when I am trying to behave. After the amount of candy I consumed this past weekend on Easter I would say I am trying to behave. So here is what you will need for the pudding itself. This recipe makes 4 servings.
1/2 cup chia seeds
2 cups coconut milk, almond milk or cashew milk
1/2 tsp vanilla
1/4 tsp salt
2 Tbsp maple syrup, more or less to taste
Mix the above ingredients together and let them soak for at least an hour. I usually just leave them in the refrigerator overnight. You can add fruit, nuts, granola, nut butters, chocolate chips, the list goes on. Pictured I have topped my pudding with almonds, walnuts, dried fruit, banana slices and fresh mango slices.
I hope you enjoy!
Because it is that good! Creamy, filling and not too sweet (perfect post workout!)
1 cup of fresh pineapple
1 small banana or half a large banana
½ a large avocado or a whole small avocado
1 cup of raw kale or spinach
½ -1 cup of coconut water
A few cubes of ice
Blend and enjoy for breakfast, post workout snack or a light lunch :0)
February has been a bitter cold month here in Virginia, and nothing warms you up like a piping hot bowl of soup. Chicken soup is a simple comfort food, so I decided to make my own version of chicken and rice with an extra healthy twist.
With winter I find my body gets aggravated. I feel run down easily and my daily activity level decreases with the season. I am no longer spending my free time outdoors walking the dog, gardening, running or soaking up the sun. With temperatures well below freezing I find myself napping, reading and watching Netflix in my downtime. Having an autoimmune disease makes the seasons effects even more apparent. When my vitamin D levels are low my gut feels the effect, which leads to psoriasis flare ups and zapped energy. Which is why it is so important for me to eat very clean this time of year. I reach for healing foods that are easy on my system over raw salads and crucifers. This recipe is packed with anti inflammatory foods that will aid in digestion and help you get through any autoimmune flare up you may be experiencing.
I made this soup in the crock pot but if you want to make in on the stove in a stock pot it will take under an hour!
1.5 lbs. of boneless skinless chicken breast
2 quarts of bone broth (I used the store bought brand Pacific)
1 onion diced
1 crown of broccoli
5 celery stalks
1 bag of frozen peas (about 2 cups)
3 cloves of garlic crushed
1 thumb sized piece of ginger root grated
2 tbsp of apple cider vinegar
1 tsp of turmeric
1 lemon juiced
1 cup of dry quinoa
Salt and pepper to taste
Throw all the ingredients in the crock pot and let cook for 5-6 hours on low. Remove the cooked chicken and shred before putting back into the pot to serve.
If you cannot find Bone broth in your grocery store you can always make your own or just use regular chicken stock.
P.S.-This recipe is even better the next day!
Genevieve’s Wellness Commandments for Lent 2016
February 10th-March 24th
Move Daily: It doesn’t have to be an hour in the gym, but make a point to participate in some form of exercise.
Drink half your bodyweight in water everyday
Cut out all refined carbohydrates: Pasta, bread, white rice, baked goods, waffles, pancakes, crackers, snack foods.
Say no to dairy: Try your best to cut out all dairy. If you do well on dairy, you can leave Greek yogurt and organic milks, but I challenge you to try going dairy free! No cheese.
Make vegetables the star: Focus your meals around vegetables. Adding healthy fats like avocados and lean proteins like fish and chicken.
No added sugar: Read the sugar content on all your snack bars, yogurts and other packaged foods. Keep it under 10 grams if it is natural sugar (ie:dates, dried fruit, coconut sugar). Load up on fresh fruit instead!
Have an apple a day: Eat fruit between meals to keep full.
Pick a kryptonite and say goodbye: If you have a snack food or bad habit that holds you back, say goodbye for 6 weeks. For example, if you cannot control yourself with a bag of corn chips, cut them out.
Have a treat every once in awhile: You are working hard and using a lot of willpower, so treat yourself to a small treat from time to time. Be conservative, for example, a piece of dark chocolate or a bowl of popcorn.