Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites are the perfect nut free and AIP friendly snack or treat! They’re soft & chocolatey with a hint of nuttiness. Only 3-ingredients required for these delicious bites and they’re super easy to make!

DID YOU KNOW? Tiger nuts are not actually nuts, but rather tubers, like sweet potato, though much smaller in size. They get their name from the stripes on the tubers’ exterior.

These marble-sized tubers are chewy and taste like a cross between an almond and pecan with a hint of honey–making them a great nut replacement.

They are naturally gluten, grain and dairy free, so they’re perfect for those following a plant-based or paleo diet.

Tiger nuts can be consumed in a number of ways. You can eat them raw, roasted, soaked or boiled. You can also find tiger nuts in a variety of forms; tiger nut flour, tiger nut oil, tiger nut butter and tiger nut milk!

Lately, I’ve been experimenting with different tiger nut recipes. Not only do I get more variety in my diet with these small tubers, but they are packed with antioxidants, resistant starch fiber & vitamin E.

So, if you’re curious about tiger nuts or maybe you’re looking for nut free paleo recipes, I recommend trying some of my tiger nut creations …

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

What you need for tiger nut energy bites

Tiger nuts
Dates
Cacao or cocoa powder
Sea salt

Tiger Nut Energy Bites

Tiger Nut Energy Bites are the perfect nut free and AIP friendly snack or treat! They're soft & chocolatey with a hint of nuttiness. Only 3-ingredients required for these delicious bites and they're super easy to make! 
Prep Time: 20 mins
Course: Snack/Treat
Cuisine: AIP, Paleo, Plant-Based
Servings: 20 balls

Ingredients
 

  • 1 cup tiger nuts
  • 1 cup pitted dates
  • 1/4 cup cacao or cocoa powder
  • 1/8 tsp sea salt

Instructions
 

  • Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.
  • Using a food processor, process drained tiger nuts until they break down a bit. Then add pitted dates, cacao/cocoa powder & sea salt. Continue to process until a consistent mixture forms.
  • Roll the mixture into small balls. Place in airtight container and store in the fridge.
Keyword autoimmune protocol, cacao, dates, energy balls, tiger nuts, vegan

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

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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Strawberry Jello (AIP, Gut Friendly, Paleo)

Strawberry Jello (AIP, Gut Friendly, Paleo)

DID YOU KNOW? Gelatin is a protein product derived from collagen and its unique amino acid profile gives it many health benefits.

One of those benefits includes improving gut health — in particular, protecting the gut wall from damage.

Glutamic acid (an amino acid found in gelatin), is converted to glutamine in the body. Glutamine has been shown to improve the integrity of the gut wall and help prevent “leaky gut”.

A “leaky gut” is when the gut wall becomes too permeable, allowing bacteria and other potentially harmful substances to pass from the gut into the bloodstream, a process that shouldn’t happen normally.

This is thought to contribute to common gut conditions, such as irritable bowel syndrome (IBS).

Homemade jello is a fun and easy way to incorporate gelatin into your diet. Give this yummy Strawberry Jello a try. It’s healthy jello for adults and kids–and the perfect treat for Valentine’s Day!

Want more jello recipes? Try my Gut Soothing Honey Lemon Ginger Jello and my Raspberry Lemon Jello!

Strawberry Jello

INGREDIENTS:
1 cup frozen strawberries
3/4 cup water
1/4 cup grass-fed gelatin
2-3 tbsp. honey

INSTRUCTIONS:

1. Add strawberries and water to blender and blend until pureed.

2. Add fruit puree into a saucepan along with gelatin and honey and whisk together. Let gelatin “bloom” for a few minutes.

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

4. Pour mixture into a glass dish or into molds (I used small heart molds). Place in the fridge for 1-hour to set.

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

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Flourless Brownie Bites (Plant-Based, Gluten & Dairy Free)

Flourless Brownie Bites (Plant-Based, Gluten & Dairy Free)

Flourless Brownie Bites are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. They are soft, chewy and made with natural ingredients + sweetened with dates.

DID YOU KNOW? Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.

If you suffer from constipation, try adding dates into your diet as a natural constipation relief remedy. Consume in moderation.

In addition, dates are packed with vitamins and minerals and are a perfect natural sweetener and sugar alternative. I incorporate them into my gut healing smoothies and sweet treats (like the recipe below).

If you’re on the hunt for healthy dessert and snack ideas, I highly recommend whipping up a batch of these delicious and decadent balls! They are made with pure and natural ingredients, BUT all you’ll taste is real brownie flavour.

You may never feel the need to have a high-carb, sugar loaded, processed brownie again after trying these little balls sent from heaven!

What you need for Flourless Brownie Bites

Dates
Raw almonds
Coconut flakes, unsweetened
Cocoa powder
Vanilla extract
Sea salt

Flourless Brownie Bites

Want more delicious chocolate date ball recipes? You’ve got to try …

Flourless Brownie Bites

Flourless Brownie Bites

Flourless Brownie Bites are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. They are soft, chewy and made with healthy & natural ingredients. 
Prep Time: 25 mins
Soaking time: 30 mins
Total Time: 55 mins
Course: Snack/Treat
Cuisine: Dairy Free, Gluten Free, Paleo, Plant-Based
Servings: 25 balls

Ingredients
 

  • 1.5 cups dates, pitted and soaked
  • 1 cup raw almonds
  • 4 tbsp. coconut flakes, unsweetened
  • 4 heaping tbsp. cocoa powder
  • 1 tsp. vanilla extract
  • 1/8 tsp. sea salt

Instructions
 

  • Soak dates in water for 30-minutes and drain.
  • Add almonds and coconut flakes into food processor and process until nuts are chopped into small pieces.
  • Add dates, cocoa powder, vanilla extract and sea salt into the food processor with almonds and continue to process until ingredients starts to stick together. If mixture is too dry, add a teaspoon of water at a time until mixture becomes sticky when you press it together.
  • Scoop out mixture with a tablespoon and roll into balls.
  • Enjoy right away or store in an air-tight container in the fridge for later.
Keyword almonds, bites, brownie, coconut flakes, dates, healthy snacks
Travel Trail Mix (Paleo, Plant-Based)

Travel Trail Mix (Paleo, Plant-Based)

Trail mixes make for a great snack when you’re on the go. They’re easy to carry around in a zip-lock bag or small container and the right mix will do a solid job of satisfying a hungry belly in-between meals.

BUT beware … many trail mixes on the grocery store shelves contain nuts that have been roasted at high temperatures, low-quality oils, excess salt, and/or high amounts of sugar from dried fruit.

Since it’s not easy to find a squeaky clean trail mix, I like to make my own. They’re real easy to put together and you have full control over what goes in them. You can get super creative or keep it simple – you’re the boss of your trail mix!

Give my paleo and vegan Travel Trail Mix a try. It’s a great combination of tastes and textures. You won’t get bored of this healthy snack.

Travel Trail Mix

INGREDIENTS:
1/4 cup raw walnuts
1/4 cup raw almonds
1/4 cup tiger nuts
1/4 cup toasted coconut chips
1/4 cup dried mulberries
1 85%+ dark chocolate bar (chopped into small pieces)

INSTRUCTIONS:

1. Add all ingredients into a bowl and mix with a large spoon.

2. Store in a zip-lock bag or air tight container.

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