Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

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!
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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

INSTRUCTIONS:

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.
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Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

Double Chocolate Banana Muffins (Gluten & Dairy Free, Paleo)

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 amped up the flavour on these muffins by adding more rich chocolate flavour plus some optional walnut crunch & crumble.

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.

They’re packed with all the good stuff including quality protein and healthy fats that will keep you feeling satisfied. 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.

Let me know your thoughts on this new muffin recipe. I hope you enjoy them as much as I do ?

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.

Do you have an allergy or intolerance to eggs? Use one of the egg substitutes below:
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

Double Chocolate Banana Muffins

INGREDIENTS: (12 medium sized muffins)
4 pastured eggs*
1/2 cup coconut oil, melted and cooled
3 ripe bananas, mashed
1 tbsp honey or maple syrup (optional)
1 tsp vanilla extract (optional)
1/2 cup coconut flour, sifted (I like Saisha from Rootalive)
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%)
1/4 cup raw walnuts, chopped (optional)

Optional Crumble:
2 tbsp raw walnuts
2 tbsp coconut chips
2 tbsp dark chocolate chips

*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see instructions above).

INSTRUCTIONS:

1. Preheat oven to 350. Place liners in muffin tin.

2. Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.

3. 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.

4. Add chocolate chips and chopped walnuts (optional) into the batter and mix.

5. Optional step for crumble: 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.

5. Fill muffin tins 3/4 of the way with batter. Top with crumble (optional).

6. Bake for 18-20 minutes. Let cool before removing from tin.

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Creamy Eggnog Dough Balls (Raw, Gluten Free, Plant-Based)

Creamy Eggnog Dough Balls (Raw, Gluten Free, Plant-Based)

These soft and doughy balls are the perfect healthy treat for the holiday season!

According to some of my taste testers, these delicious 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. Freeze the dough for roughly 15-minutes and then roll into bite-size balls. Enjoy these creamy balls as a snack or treat.

Gluten free, grain free, dairy free, raw & plant-based.

Pair these eggnog dough balls with my Eggnog Latte. It’s a match made in eggnog heaven!

Creamy Eggnog Dough Balls

INGREDIENTS: (makes 20ish balls)
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 eggnog (I used So Delicious Coconut Holiday Nog)
1 tbsp coconut palm sugar (for coating)

INSTRUCTIONS:

1. Combine the dry ingredients in a large bowl and mix well.

2. Pour melted coconut oil (melted & cooled) and maple syrup into the dry mixture and mix well.

3. 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.

4. Place batter in freezer for roughly 15-minutes to firm up. This will make the batter less sticky so you can form balls easily.

5. 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.

6. Store balls in the fridge for up to 2-weeks.

RECIPE NOTE: Steps 1-3 can be done using a food processor if you have one. 

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Chocolate Chip Cookies (Gluten Free, Paleo)

Chocolate Chip Cookies (Gluten Free, Paleo)

Want chewy grain free chocolate chip cookies in your life? Look no further!

This Paleo Baking Flour from Bob’s Red Mill makes kick@$$ chocolate chip cookies. Some may say that they taste just as good as cookies with regular flour, BUT I’ll let you decide for yourself 😉

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.

Give these chewy chocolate chip cookies a try. They’re gluten, grain and dairy free + perfect for those on a paleo, low-carb or IBS diet.

Chocolate Chips Cookies

INGREDIENTS: (makes 15ish 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

INSTRUCTIONS:

1. Preheat oven to 350F and line baking sheet with parchment paper.

2. Using a food processor or hand-mixer, mix together coconut oil and coconut sugar until smooth.

3. Add egg and vanilla extract and mix.

4. Add in flour, baking soda and salt and continue to mix until smooth batter is formed.

5. Fold in chocolate chips with a spatula.

6. 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.

7. Bake at 350F for 12-minutes or until edges are golden. Let cool on baking sheet.

Creamy Matcha Bars (Gluten & Grain Free, Naturally Sweetened)

Creamy Matcha Bars (Gluten & Grain Free, Naturally Sweetened)

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!

Creamy matcha bars

Here’s what you need for creamy matcha bars

Shredded coconut, unsweetened
Coconut oil
Coconut butter/manna
Honey
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

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.
Prep Time: 10 mins
Refrigerate/Freeze: 1 hr
Course: Snack/Treat
Cuisine: Paleo, Plant-Based
Servings: 12 medium bars

Ingredients
 

  • 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

Instructions
 

  • 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.
Keyword bars, coconut, dairy free, gluten free, grain free, matcha, sugar free

Creamy matcha bars

 

High-Fiber Coconut Lemon Bars

High-Fiber Coconut Lemon Bars

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

INGREDIENTS:
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

INSTRUCTIONS:

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!

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