DID YOU KNOW? Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.
However, beta-carotene is a fat soluble nutrient that needs to be coated in fat for greatest absorption. In addition, the absorption rate is better (up to 6.5-fold) if the carrots are cooked vs. raw.
Lastly, opt for whole carrots vs. baby carrots. Baby carrots are misshappen mature carrots that have been shaved down to a smaller more uniform size. The outer part that’s thrown away is much more nutritious than the inner core. The greatest concentration of nutrients is in the skin and the tissue right below it. When you remove the outer portion of the carrots, you also remove on-third of its phytonutrients.
So, to get the most health benefits from carrots, buy them whole then cook (saute, steam, bake) them in a high-quality fat like avocado oil, coconut oil or olive oil.
Boost your beta-carotene intake by adding carrots to your homemade healthy treats. Try these yummy Carrot Pecan Muffins. They’re perfect for the Easter and Spring season!
Carrot Pecan Muffins
INGREDIENTS: (12 medium sized muffins)
2 cups almond flour
1 tsp ceylon cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
3 pastured eggs, room temperature
1/4 cup coconut oil, melted and cooled
1/4 cup honey or maple syrup
1 cup finely shredded carrots (I used a food processor for this)
1/2 cup chopped pecans
1. Preheat oven to 350F and place liners in muffin tray.
2. In a large mixing bowl, whisk almond flour, cinnamon, nutmeg, baking soda and salt.
3. Mix in eggs, oil, and honey/maples syrup.
TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
4. Stir in the shredded carrots and chopped pecans.
5. Fill each muffin slot 3/4 of the way with batter.
6. Bake for 20 minutes. Let cool before removing from tin. Store in an airtight container in the refrigerator or the freezer.
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals.
If you love my Chocolate Chunk Banana Muffins then I’m about to make your palate explode with this spin on one of my most popular recipes to date!
I’ve upped the flavour on these muffins by adding more rich chocolate flavour plus an optional crumble that can be used on top.
These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.
Let me know your thoughts on this recipe. I hope you enjoy them as much as my boyfriend does 🙂
TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel…They thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.
What you need for Double Chocolate Banana Muffins
Honey or maple syrup (optional)
Cacao or cocoa powder
Dark chocolate chips
*Do you have an allergy or intolerance to eggs? Use one of the egg substitutes in the recipe notes below.
Want more delicious & wholesome muffin recipes? Then you’ve got to try these …
Double Chocolate Banana Muffins
Double Chocolate Banana Muffins are delicious & bursting with rich chocolate flavour! These healthy paleo muffins are free of gluten & dairy and packed with all the good stuff, including quality protein and healthy fats. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
- 4 pastured eggs*
- 1/2 cup coconut oil, melted and cooled
- 3 ripe bananas, mashed
- 1 tbsp honey or maple syrup, optional
- 1/2 cup coconut flour, sifted
- 1/2 cup almond flour, sifted
- 1/4 cup cacao or cocoa powder
- 1 tsp baking powder
- 1/4 tsp sea salt
- 1/4 cup dark chocolate chips, I like Camino 100%
- 2 tbsp raw walnuts
- 2 tbsp coconut chips
- 2 tbsp dark chocolate chips
Preheat oven to 350. Place liners in muffin tin.
Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (Note: Steps 2 & 3 can be done using a food processor to make things easier.)
Add chocolate chips to batter and mix in with a spatula.
Optional step for toppings: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don't have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
Fill muffin tins 3/4 of the way with batter. Add toppings (optional).
Bake for 18-20 minutes. Let cool before removing from tin.
Substitute with 4 flax eggs or 4 chia eggs for egg free version ...
Steps 2 & 3 can be done using a food processor to make things easier.
- 1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
- 1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
Eggnog Dough Balls are soft, creamy and the perfect healthy treat for the holiday season! These delicious bites are free of dairy, gluten, grains + raw, plant-based & paleo!
According to some of my taste testers, these yummy bites taste like eggnog flavoured Timbits! So, you’re in luck because Timbits have never been this healthy — and packed with quality ingredients that will leave your body feeling good and satisfied.
These no-bake balls are real easy to whip up in one bowl or you can use a food processor to make things even easier. After preparing the batter, freeze it for roughly 15-minutes (this helps to make the batter less sticky) and then roll into bite-sized balls. Refrigerate or freeze these these soft, creamy & raw dough balls–and enjoy when you’re craving an eggnog flavoured treat!
Pair these Eggnog Dough Balls with my Dairy Free Eggnog Latte. It’s a match made in eggnog heaven!
If you end up making this healthy treat over the holidays, leave me a comment below and let me know how they turned out for you. Enjoy!
What you need for Eggnog Dough Balls
Want more delicious & healthy holiday recipes? You’re going to love these …
Eggnog Dough Balls
These Eggnog Dough Balls are soft, creamy and the perfect healthy treat for the holiday season! These delicious bites are free of dairy, gluten, grains + raw, plant-based & paleo!
- 1 3/4 cups almond flour
- 1/4 cup coconut flour
- 2 tbsp coconut palm sugar
- 3/4 tsp ceylon cinnamon
- 3/4 tsp ground nutmeg
- pinch sea salt
- 1/4 cup raw coconut oil, melted & cooled
- 1/4 cup maple syrup
- 1/4 cup dairy free eggnog, I used So Delicious Coconut Holiday Nog
- 1 tbsp coconut palm sugar, for coating
Combine the dry ingredients in a large bowl and mix well.
Pour coconut oil and maple syrup into the dry mixture and mix well.
Add the eggnog until a thick batter is formed. If the batter is too runny, add a teaspoon more coconut flour at a time until batter thickens.
Place batter in freezer for roughly 15-minutes to firm up. This will make the batter less sticky so you can form balls easily.
Scoop a teaspoon of dough and form into a small ball. You can roll the balls in the extra coconut palm sugar to coat then place in large shallow tupperware, dish or tray.
Store balls in the fridge for up to 2-weeks.
Steps 1-3 can be done using a food processor, if you have one.
Want healthy chocolate chip cookies in your life? Look no further than these soft and chewy Paleo Chocolate Chip Cookies! They’re gluten, grain and dairy free + perfect for those living a paleo lifestyle.
This Paleo Baking Flour from Bob’s Red Mill makes kick@$$ chocolate chip cookies! No hype or fluff here, it’s the honest truth. I’ve shared these cookies with adults + kids and the response is always the same… they absolutely love them! Yes, that’s right–kids love these cookies too!
Paleo Baking Flour is a unique blend of nut flours and root starches. The ingredients are clean and simple … almond flour, arrowroot starch, organic coconut flour and tapioca flour.
My cookie tasters always say, if I didn’t tell them these cookies were free of everything that is normally in chocolate chip cookies, they would have no idea. Some may say that these cookies taste even better than traditional chocolate chip cookies, BUT I’ll let you decide for yourself 😉
Give these chewy chocolate chip cookies a try … you won’t regret it!
What you need for Paleo Chocolate Chip Cookies
Paleo Baking Flour
Coconut palm sugar
Refined coconut oil
Dark chocolate chips
Want more healthy cookie recipes? You’re going to love these …
Paleo Chocolate Chips Cookies
Want healthy chocolate chip cookies in your life? Look no further than these soft and chewy Paleo Chocolate Chip Cookies! They're gluten, grain and dairy free + perfect for those living a paleo lifestyle. Paleo Baking Flour from Bob's Red Mill makes kick@$$ chocolate chip cookies!
- 1 1/4 cups Paleo Baking Flour, Bob's Red Mill*
- 1/2 cup coconut palm sugar
- 1/3 cup refined coconut oil, solid
- 1 large egg
- 1 tsp vanilla extract
- 3/4 tsp baking soda
- 1/4 tsp sea salt
- 1/2 cup dark chocolate chips
Preheat oven to 350F and line baking sheet with parchment paper.
Using a food processor or hand-mixer, mix together coconut oil and coconut sugar until smooth.
Add egg and vanilla extract and mix.
Add in flour, baking soda and salt and continue to mix until smooth batter is formed.
Fold in chocolate chips with a spatula.
Scoop onto baking sheet, about 2 tbsp or 1 ice cream scoop per cookie. Leave as is (do not flatten). Cookies will expand during baking so leave enough room around each cookie.
Bake at 350F for 12-minutes or until edges are golden. Let cool on baking sheet.
No-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they’re sweetened with honey.
Honey (and maple syrup) is a great alternative to refined sugar and artificial sweeteners when you’re looking to create healthy desserts, treats or snacks.
Did you know consuming high amounts of refined sugar and artificial sweeteners can contribute to IBS and other digestive system disorders.
Most artificial sweeteners cause symptoms of indigestion, including gas, bloating, cramping and constipation.
A big step you can take towards creating a healthier gut and supporting digestion is to remove refined sugar and artificial sweeteners from your diet and use small amounts of unrefined natural sweeteners like honey and maple syrup instead – if needed.
Now it’s time to give these creamy and super satisfying bars a try!
Here’s what you need for creamy matcha bars
Shredded coconut, unsweetened
Matcha green tea
Pair my Creamy Matcha Bars with a hot matcha latte or cold matcha latte for a morning or mid-day boost!
AND if you love these bars, you’ve got to try my Coconut Lemon Bars!
Creamy Matcha Bars
No-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they're sweetened with honey. Gluten, grain & dairy free. Paleo & plant-based.
- 3 cups shredded coconut, unsweetened
- 1/2 cup coconut oil, melted
- 1/2 cup coconut butter/manna, melted
- 1/4 cup honey
- 2 tsp. matcha green tea
Line an 8 x 8-inch or 8 x 10-inch pan or glass tupperware with parchment paper and set aside.
In a large bowl, add all ingredients and mix into a thick batter. If it's too crumbly, add a little extra honey or a tiny bit of water.
Pour the mixture into the lined pan/tupperware. Using your hands or a spoon, press firmly into place. Refrigerate or freeze until firm (1-hour or so).
Cut into bars and enjoy! Store leftovers in the fridge.
3 ways coconut meat can support gut health
1. Coconut meat is high in insoluble fiber (meaning that it doesn’t get digested), which helps bulk up your stool and supports healthy and regular bowel movements. Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.
2. Coconut meat is high in healthy fat which helps you absorb fat-soluble nutrients, including vitamins A, D, E, and K.
3. The MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.
Try my Coconut Lemon Bars! They only require 4 ingredients and are super easy to make. Plus, no baking required.
This high-fiber healthy snack is perfect for those following a vegan, keto, paleo or IBS diet.
High-Fiber Coconut Lemon Bars
3 cups shredded coconut, unsweetened
1 cup coconut oil, melted
1/4 cup honey (replace with a low-carb sweetener for keto bars)
4 drops lemon essential oil (food-grade) OR 1 tsp. lemon extract
1. Line an 8 x 8-inch or 8 x 10-inch pan or glass tupperware with parchment paper and set aside.
2. In a large bowl, add all ingredients and mix into a thick batter. If it’s too crumbly, add a little extra honey or a tiny bit of water.
3. Pour the mixture into the lined pan/tupperware. Using your hands or a spoon, press firmly into place. Refrigerate or freeze until firm. Cut into bars and enjoy!