My Not So Guilty Gluten & Dairy Freee Pleasure: Mug Cakes

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Four ingredients and five minutes later you could have this gem of a dessert sitting in front of your drooling lips.  Okay a little graphic, sorry.

This is a gluten and dairy free mug cake.  If you want to ensure your cake is vegan make sure you used dairy free chocolate chips.  Enjoy Life makes chips that can be found at almost any grocery store.

imageIngredients:

half of a banana

one heaping tablespoon of almond butter (or nut/seed butter of your choice)

one and one half tablespoons of gluten free all purpose flour (or almond flour  works)

one heaping tablespoon of chocolate chips (Enjoy Life brand if you are gluten and dairy free)

Directions:

Mash banana and almond butter together in mug or glass bowl.   I use a mug because I am hip.

Pour in the almond flour and mix well.

Now put the concoction in the microwave for about 45 seconds, until the edges start to cook but the middle is still mushy.  Drop in your chips and gently push them into the half cooked cake.

Cook for another 45 seconds.  Stick a spoon in and make sure it is still moist but not runny.  If it is still runny continue to cook for 10 seconds at a time.

Let it cool first.  I say this but I always burn my tongue.

Happy “Blizzard” Everyone!

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Choco Coconut Protein Bars

When you spend most your mornings on the go like I do, it is hard to sit down and eat a balanced clean meal before the sunrises. I have been making gluten free breads, but this week I wanted something a little higher in protein and whole grains.

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Let me introduce you to my Choco Coconut Protein Bars. The ingredients are simple, clean and you most likely have everything you need sitting in your pantry! Here is what you will need:

Dry Ingredients:

1 cup gluten free oats
1 cup uncooked quinoa
½ cup coconut flakes
½ cup chia seeds
1 cup dried fruit/nut blend of your choice
½ cup chocolate protein powder
¼ tsp salt
3 tbsp raw honey
3 tbsp coconut butter or oil
¾ cup organic peanut or almond butter
¼ cup tahini

Directions:

Preheat your oven to 350 degree. Line a baking sheet with parchment and spread your oats and quinoa, then toast for about 10 minutes. While the grains are toasting line a 9X13 with parchment paper and set aside. In a mixing bowl combine coconut, dried fruit/nut blend, protein powder, chia seeds and the toasted oats and quinoa. Now combine the salt, raw honey, coconut butter (or oil), peanut butter (or almond butter) and tahini in a saucepan. Bring to a boil then remove from heat. Pour the heated mixture into the dry ingredients. Move the combined mixture into the 9×13 pan, patting down firmly into the rectangle. Bake on 350 for 20 minutes. Let the mixture cool completely, for about an hour. When cooled cut into individual servings and wrap each piece in plastic wrap or in mini plastic bags. Yum breakfast!

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I have posted picture of the raw honey, protein powder and coconut butter I used in this recipe. When buying coconut make sure you purchase the unsweet flakes. When it comes to quinoa I try and buy the unsprouted version. I used peanut butter in this recipe as well as jumbo raisins, raw almonds, raw walnuts and raw pecans.

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These bars are toasty, earthy and the perfect amount of sweetness.

Post Holiday Detox

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Well I don’t know about you but I feel like it is time to detox. The holidays are a time to indulge, but sometimes I find it hard to kick my cravings for sugar and red wine after the new year arrives. I know I am not alone, which is why I have decided to lead another 12 day liver detox.

This cleanse is not what you may think of when you hear “CLEANSE”. It is not about starving yourself, or overdosing on sugary juices. This is 12 days of clean eating paired with milk thistle supplements and dandelion root tea. The diet is centered around promoting healthy liver function. Our liver is what sifts all the toxins we consume in our diets and all the chemicals we breath in everyday. When our liver is working optimally, we feel more energized and hormonally balanced. This diet has been seen to decrease inflammation, bloating, headaches, help with arthritis, clear skin, improve mood and decrease sugar cravings. This cleanse requires you to move. In order to feel your best I recommend you exercise daily. Your overall daily movement should increase. You do not have to exercise vigorously. When practicing yoga focus on twists to help detoxify the body.  If you don’t usually exercise start walking and stretching each day. Go outside and feel the sunshine on your face. That is if you can find any.

The cleanse involves lots of vegetables, spices, healthy fats, pre and probiotic foods, sulfur and lemon water. To be successful you will have to cut out dairy, gluten and all processed foods.

I used the past week to prepare guidelines, sample grocery lists as well as tips to help all participants cleanse with ease! My cleanse is based off of Frances Murchison’s book “Heal Your Whole Body”. Click the below link to read an overview of the cleanse:

http://www.rodalenews.com/foods-your-liver

This is my second time leading the cleanse and I already have a great network of participants (newbies and veterans). You can join my support group on Facebook. Here you can find links to a sample grocery list, a quick guide to the cleanse as well as recipes for other cleansers and myself. I know I will be getting lots of questions via Facebook and I will do my best to answer as promptly as I can. I do want to point out that you will be most successful if you start making these changes today and slowly implementing the cleanse. This will create more of a lifestyle change and make it a little more sustainable. Just because you binge on a brownie does not mean you are done. You can always brush those crumbs off your lap and continue with the cleanse. This is not an all or nothing diet!

I made the start date for the cleanse January 19th. You can start before or after this date, it is all up to you! Scroll down for some helpful resources.

Join my Facebook group to stay updated: https://www.facebook.com/groups/874533072564308/

You can access a spreadsheet with a breakdown of cleanse worthy foods and food groups to avoid here: https://docs.google.com/spreadsheets/d/1xWVGxHl1EePkBGyD88SLClU1mRqeZVnvsjMe2gg1wLM/edit?usp=docslist_api

I also made a daily checklist to help you keep track of your food intake:
https://docs.google.com/spreadsheets/d/1NIoOCPt0SR1TS4ZMPvr5-R5dU-SzJ_GXD_KEz_XDr5I/edit?usp=docslist_api

Chocolate for Breakfast

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My recipe game has been weak, but this post should definitely make up for it! This is a GLUTEN FREE Chocolate Peanut Butter Banana Bread. If it sounds like edible heaven, that’s because it is. As a bonus, this recipe is so easy to make. I bet you already have all the ingredients in your kitchen. I found this recipe on another blog and made a few modifications. Here is what you will need to concoct this loaf:

In Bowl One: Whisk egg then mash in the bananas

1 egg

3 ripe bananas

In Bowl Two: Combine the below ingredients

3 tsp baking powder

1 pinch salt

1/3 cup organic peanut butter

3 & 1/2 tbsp coconut butter or 3 tbsp coconut oil (I used coconut butter)

3/4 cup almond milk

½ cup cocoa powder

1 cup gluten free flour ( I used Bob’s Redmill)

1 cup gluten free oats

½ cup of chocolate chips

Fold bowl two into bowl one and bake at 350 degrees for 75 minutes.

You can use any nut butter that tickles your fancy.  I used peanut because it is the most inexpensive.  I save almond butter for eating by the spoonful.  Personal preference….