Rum Balls (Plant-Based, Raw, Paleo)

Rum Balls (Plant-Based, Raw, Paleo)

DID YOU KNOW? Most traditional rum ball recipes are packed with low-quality and inflammatory ingredients like vanilla waffers, confectioners’ sugar and corn syrup.

My love for rum balls dates back to my little Jen days. My Nonna (a.k.a. Ma) use to make them for the family around Christmas time. Not sure who inspired her to make rum balls since they’re not a traditional Italian recipe, BUT I’m glad she did because they were delish!

Since my craving for rum balls is still strong, I decided to put a healthy spin on this popular treat which can be enjoyed any time of the year–not just the holidays.

Instead of using vanilla waffers, I use a combo of almond flour and shredded coconut, which creates a great gluten free base. I also kicked nasty corn syrup and confectioners’ sugar out and replaced them with a natural and pure sweetener, maple syrup.

The combination of coconut, rum and chocolate makes this a delicious treat you’ll crave all year round. Give this easy, no-bake recipe a try!

For a alcohol free and kid friendly version, omit rum and increase maple syrup to 1/2 cup.

Rum Balls

INGREDIENTS: (25-30 small balls)
1.5 cup almond flour
1 cup shredded coconut, unsweetened
1/4 cup dark rum
1/4 cup raw coconut oil, melted & cooled
1/4 cup cocoa powder
1/4 cup maple syrup
1/8 tsp sea salt
1-2 tbsp coconut palm sugar, to coat balls (optional)
1-2 tbsp shredded coconut, to coat balls (optional)

INGREDIENTS:

1. In a large bowl, whisk together dark rum, maple syrup and coconut oil.

2. Mix in shredded coconut, cocoa powder, almond flour and sea salt.
Add an additional almond flour (1 tbsp. at a time), if needed for a thicker consistency.

3. Using a teaspoon, scoop batter and roll into balls.

4. Optional: To coat balls, roll in coconut palm sugar or shredded coconut.

5. Store balls in an airtight container in the fridge for up to a week.

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Lemon Raspberry Jello

Lemon Raspberry Jello

3 Ways Gelatin Can Support Gut Health and Digestion

1. Aids in gut repair. Gelatin is beneficial for preventing intestinal damage and repairing the lining of the digestive tract, thereby preventing “leaky gut”. The gut lining is one of the body’s most important lines of defense, since it keeps food particles, bacteria and yeast inside the digestive system (where they belong) and prevents them from entering the bloodstream, which triggers inflammation.

2. Promotes enzymes and stomach acid that break down food. When you don’t produce enough enzymes/stomach acid, you can experience common digestive problems like heartburn, gas, bloating, indigestion, diarrhea, etc. Older people often experience more digestive problems because their stomach acid decreases during the aging process and is worsened by increased stress levels. Gelatin can improve your ability to produce stomach acid and enzymes that are needed for proper digestion and nutrient absorption.

3. Improves bloating and constipation. Gelatin is capable of absorbing water and fluids, which helps prevent fluid retention and stomach bloat while improving constipation.

Jello is a great and easy way to add gelatin to your diet. Give my Lemon Raspberry Jello recipe a try. It’s healthy jello for adults and kids!

Lemon Raspberry Jello

INGREDIENTS:

1 cup frozen raspberries
3/4 cup lemon juice
1/4 cup grass-fed gelatin
3 tbsp. honey
4-5 drops lemon essential oil (food-grade) or 1 tsp. lemon zest

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INSTRUCTIONS:

1. Add raspberries and citrus juice to blender and blend until pureed.

2. Add puree into a saucepan along with gelatin and honey and whisk together. It will be a thick paste to start.

3. Turn heat to low and continue whisking ingredients (5-10 minutes) until mixture becomes thin.

4. Whisk in lemon essential oil or lemon zest towards the end.

5. Pour mixture into a glass dish or into molds. Place in the fridge for 1-hour to set.

6. Remove from molds or cut into squares and enjoy!

Chocolate Chia Seed Pudding (Plant-Based, Low-Carb, Grain-Free)

Chocolate Chia Seed Pudding (Plant-Based, Low-Carb, Grain-Free)

If you’re looking for an easy and delicious way to add chia seeds to your diet, I highly recommend my chocolate chia seed pudding. This recipe makes for a great snack or dessert, especially when a chocolate craving hits!

3 ways chia seeds can support your digestive health …

1. Loaded with fiber! Chia seeds contain 11 grams of fiber per ounce, which will give you 44% of your fiber needs for the day.

2. Promotes regular bowel movements and prevents constipation. Because of their high fiber content, chia seeds help increase stool frequency which can be beneficial if you suffer from constipation.

3. Prebiotic for good gut bacteria. The fiber in chia seeds act as fuel for your beneficial gut bacteria, which are not only essential for good digestive health, but for overall health too.

Chocolate Chia Seed Pudding

Chocolate Chia Seed Pudding

INGREDIENTS: (serves 2-3)
1.5 cups unsweetened almond or coconut milk
6 tbsp. chia seeds
2 heaping tbsp. cacao or cocoa powder
2 tsp. maple syrup or honey
Cacao nibs (optional topping)

Turn this recipe into a satisfying breakfast by mixing in 1-2 scoops of Whole Body Collagen.

INSTRUCTIONS:

1. Whisk all ingredients in a bowl until well combined.

2. Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).

3. Sprinkle with cacao nibs and enjoy!

Pumpkin Muffins (Gluten, Grain & Dairy Free)

Pumpkin Muffins (Gluten, Grain & Dairy Free)

Pumpkin Muffins make for a healthy breakfast, snack or treat during the autumn. These muffins are soft, moist & full of fall flavour! In addition, they contain nutrient-dense egg protein and healthy fats that will help to fuel you right.

This recipe is free of gluten, grains & dairy, making it the perfect paleo treat!

Five reasons to love this pumpkin muffin recipe …

  1. These muffins are easy to make with basic & wholesome ingredients. Only one bowl required!
  2. They’re gluten, grain & dairy free, yet they’re fluffy, moist and delicious. No one will know the difference.
  3. They’re naturally sweetened with maple syrup, rather than loaded with refined sugar or artificial sweeteners.
  4. These muffins feature warming pumpkin pie spices so they taste even better with your favorite pumpkin latte. It’s a match made in pumpkin spice heaven!
  5. They freeze well and thaw out fast at room temperature or defrost them in the microwave for 30 to 60 seconds, or until gently warmed through. You can also get them a little toasty in the oven or toaster-oven.

Pumpkin Muffins Gluten & Dairy Free

Here’s what you need for pumpkin muffins

Eggs
Canned pumpkin
Coconut flour (I like Saisha from Rootalive)
Coconut oil
Maple syrup
Pumpkin pie spice (see my DIY recipe below)
Vanilla extract
Baking powder

Pumpkin muffin batter

DIY pumpkin pie spice

INGREDIENTS:
3 tbsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 ½ tsp allspice
1 ½ tsp cloves

I recommend buying organic ground spices to make this blend. Mix spices together in a bowl and store in a small glass jar. Feel free to double or triple this recipe so you have plenty of pumpkin pie spice for the season.

Craving more wholesome pumpkin recipes? You’re going to love these:

Pumpkin Muffins Gluten & Dairy Free

Pumpkin Muffins

Pumpkin Muffins make for a healthy breakfast, snack or treat during the autumn. These muffins are soft, moist & full of fall flavour! In addition, they contain nutrient-dense egg protein and healthy fats that will help to fuel you right.
This recipe is free of gluten, grains & dairy, making it the perfect paleo treat! 
Prep Time: 10 mins
Cook Time: 15 mins
Course: Breakfast, Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 medium muffins

Ingredients
 

  • 5 pastured eggs
  • 1/2 398ml can pumpkin purée
  • 1/2 cup coconut flour, sifted
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 1 tbsp pumpkin pie spice
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1/2 tsp sea salt

Instructions
 

  • Preheat oven to 350F and place liners in muffin tray.
  • Add all wet ingredients into a mixing bowl and whisk.
  • Slowly add dry ingredients to wet ingredients and whisk until a thick smooth batter forms.
  • Fill each muffin slot 3/4 of the way with batter.
  • Bake for 15-20 minutes. Let muffins cool in tray before removing. Store in an airtight container in the refrigerator or the freezer.
Keyword autumn, coconut flour, fall, muffins, pumpkin, thanksgiving

Pumpkin Muffins Gluten & Dairy Free

 

Tiramisu Avocado Mousse 

Tiramisu Avocado Mousse 

Are you struggling to find healthy dessert options that aren’t loaded with refined sugars and flours, crappy oils and other nasty junk?

Healthy treats can be a hard find, which is why I like to get creative in the kitchen and whip up my own delicious and squeaky clean desserts.

Avocado mousse is one of my go-to healthy desserts. It’s super quick and easy to make – and packed with nutrients and healthy fats.

There are so many foods and spices you can blend with avocado to create the perfect creamy mousse-like dessert, so have some fun and play around with different combinations of flavours.

Check out my rich and creamy Tiramisu Avocado Mousse recipe. It’s gluten and dairy free making it a perfect low-carb, paleo and vegan friendly dessert.

Tiramisu Avocado Mousse 

INGREDIENTS: (serves 1)
1 ripe avocado
1 ripe banana
1 shot espresso (cooled)
1/4 cup coconut milk (canned, full fat is best)
1 tsp cacao powder
1/2 tsp cinnamon
A pinch of stevia, a couple of dates or 1 tsp. maple syrup (for added sweetness)

Toppings (optional): Cacao nibs, shredded coconut, cacao powder

INSTRUCTIONS:

1. Place all ingredients (except for toppings) into a food processor or high speed blender.

2. Blend until you reach a smooth and creamy consistency.

3. Chill avocado mousse in the fridge for a cool dessert.

4. Add toppings and enjoy.

Want to turn this healthy dessert into a nutrient-dense breakfast? Add 1 scoop of protein powder to the list of ingredients and blend. If you’re using my recommended PurePaleo protein, I suggest leaving out the added sweetener since the protein powders are sweetened with stevia. Add more coconut milk if needed.

Tiramisu Avocado Mousse 

 

Chocolate Banana Avocado Mousse 

Chocolate Banana Avocado Mousse 

Are you struggling to find healthy dessert options that aren’t loaded with refined sugars, crappy oils and other nasty junk?

Healthy treats can be a hard find, which is why I like to get creative in the kitchen and whip up my own delicious and squeaky clean desserts.

Avocado mousse is one of my go-to healthy desserts. It’s super quick and easy to make – and packed with nutrients and healthy fats.

Check out my rich and creamy Chocolate Banana Avocado Mousse recipe. It’s gluten and dairy free making it a perfect low-carb, paleo and plant-based dessert.

Chocolate Banana Avocado Mousse

INGREDIENTS: (serves 1-2)
1 ripe avocado
1 banana
1/4 cup coconut milk (canned, full fat)
1 tbsp. cacao powder
1 tsp. of honey or maple syrup or a pinch of stevia
Pinch of sea salt

Toppings (optional):
1 tsp. cacao nibs
Sliced banana

INSTRUCTIONS:

1. Place all ingredients (except for toppings) into a food processor or high speed blender.

2. Blend until you reach a smooth and creamy consistency.

3. Chill avocado mousse in the fridge for a cool dessert.

4. Add toppings and enjoy.

Want to turn this healthy dessert into a nutrient-dense breakfast? Add 1 scoop of protein powder to the list of ingredients and blend. If you’re using my recommended PurePaleo protein, I suggest leaving out the honey/maple syrup/stevia since the protein powders are sweetened with stevia. Add more coconut milk if needed.