Beauty & The Bike PB Protein Balls

(SIBO Friendly, low fodmap, gluten free)

These amazing protein balls were inspired by the Beauty & Bike Event I recently held at CycleFierce. This was a night full of sweat, empowerment, positivity, education and togetherness as the most inspiring women gathered, improved and supported their health in more ways than one! Part of my goal for the event was to educate on the safer beauty and cosmetic laws. It’s really baffling to me that we have only 30 banned ingredients since 1938. When Beautycounter first launched in 2013 there were only 11! This is absolutely crazy! Especially when the European Union bans over 1500 and Canada 600. What I LOVE about Beautycounter we have a NEVER LIST and you will never find over 1500 banned ingredients in our products. This makes me PROUD. I feel safe and good using a brand that actually works as well as the high performing conventional brands.

Recently, some of you know I’ve stepped into the safer beauty arena with Beautycounter. I couldn’t have been more excited to share my passion with everyone! I had some incredible feedback and a lot of interest and if I inspired to create even ONE safer beauty swap then my mission was accomplished!

I had a lot of women buying for their families and husbands which was awesome to see! The next big item was our lip gloss because lets face it ladies we are basically eating it and ingesting it when we wear it.

So lets get back to the incredible balls! They are loaded with a ton of nutrients and antioxidants.  Chia seeds which are among one of the healthiest foods on the planet. Chia is loaded with nutrients that can have important benefits for your body and brain.

I also added flaxseed as well which provide high fiber and omega-3 fatty acids, as well as phytochemicals called lignans. Flax is well known to aid in balancing hormone health as well!

I know some people love their store-bought protein bars but I honestly really like making homemade protein balls because I can control what ingredients go into the mix AND they’re way cheaper. Plus, coming up with the different flavor combinations is so fun!

I had so many women ask for the recipe so here it is! Enjoy!

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Beauty & The Bike Protein Balls

• 1 Cup Rolled Oats

• ½ cup almond, sunflower or Peanut Butter

• 1/3 cup clover honey (SIBO Friendly)

• ½ cup chocolate chips (I used Lily’s Premium Stevia Sweetened Chips)

• ½ cup organic ground flax seed

• 1 scoop protein powder (I used vanilla) You can also omit this step.

• 1 teaspoon vanilla or almond extract.  I love the taste of almond which reminds me of an almond joy. 

• ½ cup chia seeds 

DIRECTIONS:

Great tip - When using sticky ingredients (honey, nut butter, etc.) to help you create less mess before using your measuring spoons or cups spray them with a healthy oil first. This way these sticky products will not stick to the spoons or cups. This will save you on clean up and makes the transfer so easy! Try it next time!  Or, use a melon baller and make sure you wash your hands a lot! 

Directions:

1.  Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.  Having your nut butter at room temperature helps this process go faster.

2.  Place balls on parchment paper place in refrigerator or freezer to cool then place in container to store for about a week. 

Makes:  Approx. 24 balls. 

Nutrition:  Calories 120,  Protein 4.7g,  Carbs 13.3g,  Fiber 4.8g,  Sugar 3.8g,  Fat 6.8g

Enjoy!

Angie

My Top 7 Tips for Transitioning into Fall!

I can't believe summer is almost over! It officially ends by calendar on September 23rd. While it is by far my favorite season, I also look forward to fall. The crisp cool mornings, and the cooler breeze I feel gently touching my skin but as the season changes it also means, less daylight, less time outdoors, shorter days and for some it's also a time where depression can creep in.

This time of season is usually a little more difficult for me to transition. While I do feel the effects of seasonal affective disorder (SAD), I've learned to really manage it so it doesn't affect me so negatively.

SAD is a type of depression that's related to changes in seasons. SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, zapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.

I noticed the change a few years ago where I really started to understand what this "icky" feeling was that I was always experiencing when the season started to change.

Here are 7 tools I use to help my body and nervous system transition easier:

1. Exercise! Yes! I make sure to stay consistent with my workouts. Whether it be my cycling classes I teach at CycleFierce, a beautiful walk looking at the fall foliage, or a heavy strength training day in the gym. I really make an effort not to miss a workout especially during this time. Here's why - regular exercise can ease symptoms of depression, especially during the gloomy winter months. When you incorporate moderate physical activity, like walking or biking, for 30 minutes a day you really get those neurotransmitters going! And, this is what we want!

2. Stay Connected! This was huge for me! Especially when I was working with my coach. When you are connected to your loved ones and identifying your support network this can help in so many ways. You being able to communicate with those around you can help create a positive dialogue about ways to combat seasonal shifts for you. Hire a coach! That's what I did and it helped transform my thoughts, behaviors and beliefs around the transition plus many, many other pieces within my life!

3. Sunlight! Make sure you are taking in as much sunlight as possible during the winter months. This can be as easy as opening your blinds during the day or getting outside in the morning. When your body absorbs sunlight it also absorbs vitamin d. If you feel off, or lousy, check with your doctor to make sure your vitamin d levels are okay. I supplement with vitamin d during dark winter months which may help your overall mental health.

4. Light Therapy - I call this my Happy Box! The beams of artificial light mimics natural light. See our eyes are engineered for the lighting conditions outside. The retina has light receptors wired to our brain, responding positively to outdoor light. When our body is deprived of natural light, our body clock falters. When I'm coaching my clients my happy light is always on especially in the winter months and I feel energized and more alert!

5. Journal! Yes, Write it Out! Whatever the season, having a personal journal can be an effective tool to help combat depression or season change. When you are down in the dumps it causes you to lose sight of the positive aspects of your life, but writing your thoughts and feelings down is a good way to keep those positive things in mind.

6. Meditate - Mediation can have a positive impact on your mood because it boosts serotonin levels. This has been a powerful tool for my clients and also me. There isn’t a day I skip meditating. My body and soul craves it! Through meditation, you can calm your mind and move your attention away from anxious or negative thoughts. It really DOES work!

7. Find your new flow! As you set your new routine, consider your responsibilities, health and wellness as well as your favorite leisure activities. I want you to make a list of what is most important to you. Your list might include exercise, sleep, proper diet and nutrition, new foods being introduced with the season change, setting new goals, scheduling down time (my favorite is taking a hot bath), beginning or maybe you are getting back into the routine of meditating, organizing activities, making time for fun and leisure, and establishing a new hobby. I've been wanting to take up dancing so I may just do that this fall! I've found when I find a new flow or hobby and really embrace it helps make the transition easier!

Always remember to design your routine with balance in mind and you’ll set yourself up for success as you transition into the fall season. When we set ourselves up for success anything is possible!

There you have it!

Sending you so much love & light,

Angie Bloom

My Favorite Chia Seed Banana Cream Pudding

Cha cha cha chia!

HORMONE BALANCING CHIA SEED PUDDING

I absolutely love chia seed puddings for many reasons. Here’s why…. it’s quick, nutrient dense and one of my favorite parts is that they are a protein rich plant source to set your breakfast on the right path with balanced blood sugars. 

What more could you want?! 

I have been interested in seed cycling since being diagnosed with SIBO and chronically working through it for the past 4 years.  With seed cycling the benefits are pretty amazing especially through hormonal ups and downs.  I will share more about this in my coming posts this fall!  Let’s get back to Breaking-The-Fast!  This breakfast is going to be a super supportive part of your day that includes the ideology and a healthy dose of nutrients during your first phase of your cycle. 

Here is my recipe! 

• 3 tablespoons Chia Seeds

• 3/4 cup coconut milk or almond I like (Elmhurst)

• 1/2 banana, mashed 

• 1 tsp ground organic flax seed

• 1 tsp of Saigon Cinnamon

• ¼ tsp almond or 100% pure vanilla extract

• 1 tsp Maple Syrup or honey or feel free to sweeten with stevia (if needed).  I don’t necessarily need sweetener because I get enough sweetness from the banana.

• 1 T shredded coconut (unsweetened)

• 1 tsp walnuts or 2 brazil nuts (so good for your thyroid!)

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Directions: 

I will make 3 batches at a time and store in the fridge for easy access.

1. Make sure to shake it up to soak and bathe the chia until they fully drenched in ingredients. 

2. For the first minute or so I will shake, stir and then turn upside down a few times to thoroughly combine the ingredients in your mason jar.  Enjoy! 

Healthy Granola Blueberry Power Bars

I was so excited when I came across this granola company!  I was on the hunt for a clean granola company and while this particular granola does have rolled oats, my very first granola that I tried was a paleo friendly granola which I absolutely loved!  I wanted to try a few more and see if my family would love as much as I do and boy did they!    

McCabe’s granola fit the bill for me with a clean 100% natural, made with extra virgin olive oil and very low sugar!  The notes of blueberry burst with flavor in this healthy granola and I thought to myself why not create an amazingly tasty granola bar.   My kids were pleasantly surprised once finished and dug in right away! 

This power energetic bar is super packed with fruit and crunchy granola and will not disappoint.  I wanted to create something yummy and quick to grab for a healthy snack and that I did.  All McCabe’s granolas are 100% natural. And by 100%, that means: no preservatives, no artificial additives, and no chemicals.  Each batch of granola is hand-made, sweetened with just maple syrup and PACKED with nutrients.  

Now start baking!  Super easy and super fast too!  Enjoy! 

• 1/2 cup rolled oats

• 2 cups Delta Blueberry McCabe’s Granola

• 3/4 cup oat flour

• 1/4 cup coconut oil

• 1/3 cup honey

• 1/4 cup applesauce 

• 1 teaspoon pure vanilla extract

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt  

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Directions: 

1. Line an 8-inch pan with parchment paper.  Set aside. 

2. Preheat oven to 350 degrees F. 

3. Stir together all dry ingredients in a large bowl. 

4. Whisk liquid ingredients together.  Then, incorporate into dry ingredients.

5. Pour into prepped pan, using a second sheet of parchment paper press down as hard as you can to flatten the bars. 

6. Bake for 16-18 minutes, then press down firmly one more time, let cool and cut bars into 8 or 16 squares.   

Enjoy! 

Healthy Chocolate Coconut Macaroons

Paleo Low Carb Chocolate Macaroons! Can you say YUM?! So you may’ve noticed that I LOVE coconut + chocolate! When you are working with a gut disorder and trying to heal your gut at the same time you know gluten and sugar do not help with healing at all so I wanted to make a recipe that I could eat weekly as a dessert if you will after lunch each day and this did the trick! If you love an almond joy then look no further!

My mom loves coconut too and probably one of my fondest memories with my mom and coconut was with my niece, Alandra, who traveled out to the East Coast to compete in figure skating. She had a competition in Monsey, New York which is where I remember tasting the most decadent coconut macaroons on this planet! This was the first time in my life that I had enjoyed the gooey, definitely not dry, flavorful chocolate coconut macaroon. I remember driving back on the freeway taking bites as we were driving back from Monsey to Connecticut wishing I had bought more than 3! The memories.

When I was diagnosed with SIBO I knew I could add in some coconut to higher my fat to help me hold on to weight. I had been dropping weight pretty rapidly and knew I needed to add in some healthy fats. Prior to my SIBO diagnosis I had a lot of disordered eating I needed to heal from. I would purposely stay away from high fat foods because not only are higher fat foods high in calories but I always ate the traditional “body building diet” which I also believe caused a lot of my gut imbalances. More on that later… Lets go back to the Coconut!

Coconut + Chocolate = WINNING COMBINATION! Coconut is low carb and high fat with a massive amount of health benefits.

Here are a few coconut health benefits:

• Helps prevent obesity by speeding up metabolism

• Improves heart health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good health.

• High in dietary fiber rivaling other fiber sources such as psyllium, wheat bran, oat bran, and rice bran.

• Low Glycemic Index

• Reduces sweet cravings and improves insulin secretion and utilization of blood glucose.

• Improves digestion and many of the symptoms and inflammatory conditions associated with digestive and bowel disorders, by supporting absorption of other nutrients including vitamins, minerals, and amino acids while also providing beneficial dietary fiber.

• Quick energy boost that provides a super nutritious source of extra energy. in addition, coconut contains no trans-fats, is gluten-free, non-toxic and also contains antibacterial, antiviral, antifungal, and anti-parasitic healing properties.

• Coconut helps to aid and support overall Immune system functions.

Healthy Chocolate Macaroons

• 3 cups coconut

• 6 egg whites

• 6 tbsp. clover honey

• 2-3 tbsp. dark cocoa powder

• 2 1/2 tbsp. coconut oil

• 1 tsp. almond extract (could also use vanilla)

• 1/4 teaspoon Himalayan salt

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INSTRUCTIONS:

Preheat your oven to 350 degrees. 

1. With a hand mixer beat egg whites on medium until they form loose peaks. 
   

2. Melt coconut oil and mix in cocoa powder. 
   

3. Whisk in clover honey, almond extract (think almond joy) and salt until evenly incorporated. Gently fold in cocoa mixture and egg whites. 
   

4. Fold in the shredded coconut but do not overmix. 
   

5. On a parchment lined cookie sheet, spoon mixture into even mounds, roughly 2 inches in diameter. 
   

6. Bake in oven for 15 minutes or until the edges start to brown. 
   

7. As the edges are light brown, remove and cool. 
   

8. Cool and store in refrigerator and ENJOY!

Paleo Lemon Almond Blueberry Muffins

(SIBO Friendly, low fodmap, gluten free)

Ok, I may be the muffin queen over here but I LOVE a yummy warm healthy muffin in the morning! I usually freeze the others so it’s an easy option in the morning when I’m coaching clients. My mornings are usually pretty busy so I always have my breakfast prepped and ready to go. I have found if I don’t have a nourishing breakfast it will throw the rest of my day off so like I said I’m ALWAYS prepped.

Let’s talk about these Paleo Lemon Almond Blueberry Muffins because they are not only super moist and scrumptious, they are super healthy!  It’s a perfect way to satisfy your sweet tooth.

As I mentioned they are incredibly yummy! Super healthy, Paleo and unbelievably moist which is usually how things turn out when I bake with hazelnut flour and almond flour.

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Paleo Lemon Almond Blueberry Muffins

• 1 cup almond flour

• 1 cup hazelnut flour (could also use 2 cups almond flour)

• 1/4 cup coconut flour

• 1 tsp baking soda

• 1/4 tsp salt

• 3 tbs lemon juice (1 medium lemon juiced)

• 3 large eggs

• 1/4 cup coconut oil

• 2 bananas

• 1/2 tsp almond extract

• 1 cup blueberries

DIRECTIONS:

1. Preheat oven to 350 degrees, and line muffin tin with parchment paper muffin liners.

2. In a medium bowl add almond flour, hazelnut flour, coconut flour, baking soda, and salt.

3. In a large bowl mix together bananas, eggs, coconut oil, lemon juice and almond extract.

4. Pour dry ingredients into large bowl of wet ingredients, using a spatula to stir. Fold in blueberries.

5. Pour batter into your lined muffin tins.

6. Bake for 25-30 minutes - watch them and take out of oven when done. Ovens can carry keep this in mind.

Enjoy!

Angie

Gut Healing Turkey Veggie Stew

As I’m sitting here on a cold wintery day in the middle of a snow storm I’m craving a healing stew for lunch. There are also two types of people in this world.  I’m not referring to the people who wake up early or sleep in I’m talking about the people who LOVE prepped meals and leftovers! Leftovers. It’s a hot topic as some love them and others don’t! Whatever your preference that’s ok but I love me some leftovers for a few days so my lunch is prepped and easy to grab.

Hello Turkey Stew!

This is actually super easy to make so let’s get to it! We just need to cook some vegetables in a yummy broth, add in the ground turkey, simmer, and voila! Dinner. This stew is healing and comforting all the while being very satisfying.

• 2 lbs. organic ground turkey

• 2 tsp garlic oil (divided)

• 2 medium leeks (green parts only)

• 5 medium carrots

• 1 medium fennel bulb

• 1 bunch rainbow swiss chard

• 2 cups bone broth

• 4 tbsp. tomato paste

• 2 bunches of cilantro

• 1 tsp cumin

• 1 tsp Himalayan salt

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Directions:

1. Saute ground turkey and leeks in a skillet with 1 tsp garlic oil

2. Saute carrots and fennel in a pot with 1 tsp. garlic oil, once al dente transfer ground turkey into pot with carrots, chop cilantro and swiss chard while carrots, fennel and turkey are simmering on low.

3. Add bone broth, tomato paste, Himalayan salt, cumin and cilantro. Simmer for a few more minutes and serve.

I like to add some tabasco sauce on top I like spice! Also, a bit of fermented cabbage. Enjoy!

-Angie

Paleo Gingerbread Spice Loaf

Paleo Gingerbread Spice Loaf (Sibo friendly, gluten free, low fodmap)

A few years back, my girlfriend and I stumbled upon a boxed version of Gingerbread at Trader Joes. It’s one recipe that I wanted to recreate and make gluten free. I love grain-free loaves seasoned with fall spices.

It’s one of my favorite indulgences, and makes me think of crisp fall days, and being comfy, cozy at home baking with holiday music playing.

Cue Santa slippers in the kitchen!

I of course added nutmeg and cloves to the recipe, because what is gingerbread without those two spices? For a touch of sweetness, I added bananas. It’s a perfect addition to this recipe, and adds the perfect amount of sweet flavor.

This recipe was so simple to make, and even more delicious to eat. I hope you all enjoy this recipe this fall and winter.

- Angie

• 3 bananas

• 2 eggs

• 3 tbsp. coconut oil

• 1 tbsp. clover honey

• 1 tsp vanilla

• 1 1/2 cups almond flour

• 1 1/2 cups hazelnut flour (you could also use all almond flour)

• 1 tsp baking soda

• 2 tsp cinnamon

• 1 tsp cloves

• 1/4 tsp nutmeg

• 2 tbsp. ground ginger

• 1/2 cup blueberries (optional)

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Directions:

1. Preheat your oven to bake at 350 degrees.

2. Grease a standard size loaf pan with ghee, or line with parchment paper for easy removal of the loaf.

3. Mix, combine the bananas, eggs, honey, vanilla, and coconut oil. Mix on medium speed until

   Combined.

4. Add in the almond flour, and mix again until combined.

5. Add in the hazelnut flour, baking soda, cinnamon, cloves and nutmeg, and mix again on medium speed until all is combined.

6. Pour the batter into your loaf pan, and place in the oven to bake for approximately an hour.

7. After 45 minutes, remove the loaf from the oven and test with a toothpick. If the toothpick doesn't come out clean, then place the loaf back in the oven for 15 more minutes, but it should take about an hour to bake.

8. Allow the loaf to cool before removing it from the loaf pan.

9. Once cooled, slice and serve.

Paleo Bacon Ricotta Turkey Meatloaf

(SIBO Friendly, Low Fodmap, Low Carb, Gluten Free)

Well hello there bursting with flavor classic turkey meatloaf recipe! YUM! This was my husband's favorite meatloaf I've made so far. My kids love meatloaf too so this is a win, win for my family with them getting in their protein.

What Makes this ground Turkey Paleo Meatloaf Recipe a win?

This Paleo meatloaf is a win for a few reasons:

It is made with lean ground turkey you can use 93/7. It is secretly loaded with vegetables and infused with lots of yummy spices and herbs!

So you could say… this gluten-free Paleo meatloaf tastes amazing AND is super nutritious for you. BONUS!

If you want to change up the spices feel free to do so! Maybe try dried oregano, basil, rosemary, or Italian seasonings instead of thyme. Mix it up and have fun!

Paleo Bacon Ricotta Turkey Meatloaf

• 2 lbs. 93/7 organic ground turkey

• 1 cup shredded carrots

• 1/2 leek, chopped

• 2 Tbsp. Coconut Aminos

• 1 tsp. salt

• 1 tsp. garlic oil

• 1 - 8 oz. package Kite Hill Farms Ricotta

• 1 tsp. thyme

• 2 Tbsp. Dijon mustard

• 6-8 slices bacon, chopped

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Directions:

1. Preheat Oven to 350 degrees.

2. Cook bacon to package directions or however you prefer your bacon to be cooked. My favorite is baked in the oven. After bacon is cooked, set aside to cool.

3. Grate carrots using a grating (or shredding) disc on a food processor. Store bought grated carrots will be too thick.

4. Chop and dice leek and set aside.

5. Saute leek in a saucepan with 1 tsp. garlic oil

6. In a large bowl combine turkey, chopped bacon, leek, carrots, coconut aminos, salt, ricotta, and thyme. Mix by hand until all ingredients are well incorporated.

7. Place on a parchment paper lined cookie sheet and form into a meatloaf shape. You could also use a 9x5 loaf pan lined with parchment paper. Fill the loaf pan with meatloaf mixture.

8. Bake in preheated oven for 75-90 minutes, or until internal temperature reaches 165-170 degrees. (You can check this by using a meat thermometer)

9. Let meatloaf sit for 15 minutes before serving. Enjoy!

Nutrition

Calories per slice 159, Carbohydrates 5.2g, Protein 8.3g, Fat 11.2g

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins (SIBO Friendly, Dairy Free, Gluten Free)

Ok you guys I know you may be thinking how many more kinds of muffins is she going to make! I LOVE a good muffin. It's essential to me that I recreate some of my beloved favorites in a healthier version. It's important to me that I stay in alignment to how I want to be feeling weekly and also not break the bank with calories or experience a sugar crash after a higher carb/sugar regular muffin.

These muffins are healthy and moist, bursting with warm blueberries, and then you get an explosion of lemon flavor you'd never guess it's super healthy for you!

I added coconut last minute to this recipe. I think next time I make them I may leave the coconut out to enjoy more of the poppy crunch. If you love coconut like I do I would definitely add it but if you are not a lover of coconut I'd leave it out. Regardless, they will by bursting with lemony flavor! Ok, lets get to the recipe! Here we go!

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins

Ingredients:

• 2 cups almond flour

• 1/4 cup coconut flour

• 1.5 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1/4 teaspoon stevia (also honey works about 1/4 cup - macros will change below)

• 1/2 cup lemon juice (about 3 lemons)

• 1/3 cup shredded coconut

• 3 eggs

• 1/3 cup coconut oil (melted)

• 1/2 blueberries fresh or frozen

• 1 tablespoon poppy seeds

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Instructions:

1. Preheat oven to 350F. Using a muffin tin with 12 parchment paper liners.

2. Grab a large bowl combine almond flour, coconut flour, shredded coconut, baking powder, baking soda, and salt.

3. In a medium-size bowl, whisk together lemon juice, 3 eggs, 1/4 teaspoon stevia, and coconut oil.

4. Add wet ingredients to dry ingredients and mix until combined.

5. Fold in poppy seeds and then blueberries.

6. Add dough to muffin tins and bake for 25-30 minutes until top is slightly golden brown and an inserted toothpick comes out clean.

7. Let cool for a few minutes and dig in!

Nutrition:

Calories 215, Fat 15.1g, Carbohydrates 11.8g (Fiber 3.5g), Protein 7.9g

Enjoy!

Healthy Paleo Morning Glory Muffins

Healthy Paleo Morning Glory Muffins (Gluten Free and Dairy Free)

I have a slight obsession with muffins as you can tell! I like to create healthy treats but treats that won't break the calorie bank!

These Healthy Paleo Morning Glory Muffins are loaded with nutrients like bananas, shredded carrots, walnuts, and shredded coconut. These easy muffins have NO added sugar – they’re sweetened entirely with bananas! They’re the perfect on-the-go breakfast or snack.

They’re super soft and moist, thanks to the bananas, shredded carrots, and little touch of almond butter. The walnuts I added in the batter provide a super fun crunch to your pallet, and coconut adds texture and a burst of chewiness. The sweetness of the ripe bananas there's no need for any added sugar!

Healthy Paleo Morning Glory Muffins

• 1/2 cup mashed banana (2 bananas)

• 1/2 cup shredded coconut

• 1/2 cup chopped walnuts

• 1 cup shredded carrot

• 2 eggs

• 2T Almond Butter (No Sugar Added)

• 1 1/4 cup almond flour

• 1/4 cup coconut flour

• 1 tsp cinnamon

• 1 tsp vanilla

• 1 tsp baking soda

• 1 tsp baking powder

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Instructions

1. Preheat oven to 350 degrees

2. Combine eggs, nut butter and banana in a large mixing bowl and blend well.

3. Combine almond flour, coconut flour, cinnamon, vanilla, baking soda, baking powder, shredded coconut, shredded carrot and chopped walnuts and fold in to egg mixture.

4. Coat muffin tin or you can use paper liners and divide batter among 12 cups.

5. Bake for 28-32 minutes or until muffins are cooked all the way through.

6. Allow to let cool before serving.

Nutrition Information:

Calories 192, Fat 12.6g, Carbs 14.6g, Protein 6.9g

Easy Paleo Turkey Italian Stew

Easy Paleo Turkey Italian Stew (Gluten Free, Dairy free, Low Fodmap, SIBO Friendly)

You guys! This is soooooo easy and yummy! I wanted something last week to whip up quick for a nourishing meal but yet filling and full of flavor. There are a lot of times that I simply look in my pantry and figure out what I want to throw together. I always prepare over the weekend with buying fresh herbs of many varieties, fresh veggies, and any other veggies that I know I tolerate and will cook fairly quickly.

When I'm coaching during the week I don't necessarily have time to prepare fresh meals every single day. So I rely on a few days of meal prep to give me quick healthy options. I don't normally eat anything over 2 days old because of my histamine reactions. The longer the food ferments in the fridge after it's cooked the higher the histamine reactions I have.

So here we have it! Lets get to the recipe!

Easy Paleo Turkey Italian Stew

• 2 lbs. organic 93% ground turkey

• 2T garlic oil (divided)

• 2 medium zucchini

• 4 large carrots

• 1/2 cup cilantro

• 1/2 cup parsley

• 24 ounces Rao's Homemade Sensitive Formula Marinara Sauce (link here)

• 1 teas. salt

• 1/2 teas. pepper

• 1/2 teas. Italian seasoning

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Directions:

1. Saute chopped carrot in 1T garlic oil for 5 minutes, add diced zucchini and saute until soft. Add in chopped herbs and 1/2 teas. Italian Seasoning and incorporate into vegetable mixture.

2. In a separate pan saute ground turkey with 1T garlic oil, 1 teas. salt and 1/2 teas of ground pepper until done.

3. Incorporate carrots and zucchini into pan with turkey, add the marinara sauce and heat.

4. Garnish with fresh cilantro on top. You can also add fresh avocado which will increase your fodmaps. Typically you stay 1/4 or less to stay in a lower fodmap range.

You will love this fresh easy dish. It's quick and fast and creates a balanced meal to nourish you throughout the day.

Enjoy!

Ang.

Grilled Chipotle Cilantro Garlic Turkey Burger

Grilled Chipotle Cilantro Garlic Turkey Burger (Paleo, Gluten Free, Low Fodmap, SIBO Friendly)

Grilled Chipotle Cilantro Turkey Burgers are a fun twist on a classic grilled burger. Fire up your grill and enjoy this healthy, simple, and delicious easy to make Chipotle Cilantro Garlic Gluten Free and Low Fodmap Turkey Burger!

My love for an amazing juicy burger runs deep. I actually spent over an entire decade not eating red meat but once they were re-introduced back into my diet about 6 years ago after finding a grass-fed sustainable farm I loved, I’ve never looked back! I don’t eat beef very often, maybe once or twice per month, turkey burgers are a once a week meal around our house. My family and I enjoy eating a juicy burger especially when the weather is nice outside and we can eat on the deck and grill outside. You will find they are so simple to make, and just as juicy and flavorful as a regular burger, but much less calories.

What I love about grilled turkey burgers, is that it’s so easy to really add a ton of flavor. For this recipe, I used Chipotle peppers in adobo sauce, fresh chopped cilantro, salt and garlic oil (you could use real garlic if you are not fodmap sensitive).

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INGREDIENTS

• 1 lb fresh organic ground turkey

• 1 1/2 chipotle peppers in adobo sauce, chopped

• 1 1/2 tbsp adobo sauce

• 1/3 cup fresh chopped cilantro (or more if you love cilantro like I do)

• 1 tsp garlic oil (or 1 clove of chopped garlic if you are not sensitive to fodmaps)

• 3/4 tsp Real Salt

• 4 gluten free hamburger buns or large romaine lettuce leaves for a burger wrap

DIRECTIONS:

1. In a medium sized bowl, mix together chipotle pepper, adobo sauce, cilantro, garlic oil, and salt. Mix with your hands until all ingredients are well incorporated.

2. Form mixture into 4 patties. Place in a cookie sheet or large plate, and refrigerate for at least 20 minutes. I've skipped this step and have found them to be just as flavorful.

3. Meanwhile, warm up your grill to medium hot. Place burgers on the grill, and cook for 5-8 minutes per side or until internal temperature reaches 165 degrees.

4. Remove and serve on top of a hamburger bun, or in a lettuce wrap. Top with your favorite toppings and enjoy! My favorite is the lettuce wrap with my creamy avocado sauce on top!

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Nutrition: Calories 188, Fat 10.5g, Carbs 1.2g, Protein 24g

Paleo Curry Turkey Ricotta Spinach Meatballs

Paleo Curry Turkey Ricotta Spinach Meatballs (Low Fodmap, SIBO Friendly, Gluten Free, Dairy Free)

Paleo turkey meatballs are a healthier alternative to red meat-based meatballs. My version is gluten free, grain free, and low carb. Trust me when I say they are not bland and tasteless. They are actually moist and full of flavor, thanks to the unexpected addition of dairy free Kite Hill Ricotta and fresh spinach. These turkey meatballs can be fried in a pan or oven baked, depending on your preference. Once cooked, they’re freezer-friendly, too!  I prefer the baked version because it keeps the fat on the lower range. I often fit in macros throughout my day so I like to save my fat for ohhhhhh lets say something like almond butter!

I love turkey meatballs because they’re a little leaner and lighter than your typical meatball might be. So, the calories are bit lower than traditional red meat. If you haven't tried a turkey version meatball yet I encourage you to do so! I happen to eat my meatballs for breakfast with one of my muffins. It's a perfect protein source and when you are egg and dairy free they can be a life savor!

Paleo Curry Turkey Ricotta Spinach Meatballs

• 2 1/2 pounds 93% organic ground turkey

• 1/2 package organic baby spinach (I like Olivia's brand)

• 1 1/2 teaspoons Real Salt

• 8 ounces of dairy free Kite Hill Farm Ricotta

• 1/2 T curry powder

• 1/2 T ginger

• 1 teaspoon hot madras curry powder

• 1 T garlic oil

• 1/2 teaspoon turmeric

Directions:

1. In a food processor take the spinach and process or pulse until it is finely ground.

2. Take turkey out of packages and place in a large metal bowl. Add the processed spinach to turkey then add remaining ingredients, salt, ricotta, curry powder, ground ginger, hot madras curry powder, garlic oil and turmeric.

3. Mix all ingredients together until all ingredients are well combined.

4. Line pan with parchment paper; set aside.

5. Start to form your balls and roll into meatballs.

6. Bake at 425 degrees F for 18-20 minutes.

Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E. Bottom Line: Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. So this meatball packs a punch in the nutrient department with iron at 2.17% and potassium at 10.5 mg.
You can also freeze the meatballs and warm them up for quick lunch options for a fast nutrient dense protein. I often times double the recipe to have them on hand when I get into a bind later in the day or don't have a lot of time to make myself protein with my evening meal.

Enjoy!

Nutrition Information Per Meatball:

Calories 65, Fat 3.8g, Carbohydrates 1.4g, Protein 7.6g

Angie's Paleo Friendly Banana Bread

Angie's Paleo Friendly Banana Bread (Gluten Free/Grain and Dairy Free)

This delicious banana bread especially coming into fall is on the top of my list for a quick snack or breakfast treat! This Paleo inspired banana bread is made with no grains, dairy and no added sugar. It's gluten free, Paleo and sweetened only with bananas - YUM! I've been having this with my turkey ricotta meatballs in the morning and I must say the savory sweet combination is winning in my book! Enjoy!

Ingredients

• 3-4 small to medium over ripe bananas or 3 large ones mashed really well

• 2 large eggs

• 4 egg whites

• 1 scoop of paleo protein (or you can use what you like and is on hand)

• 2 tsp pure vanilla extract

• 1/4 cup coconut oil

• 1 3/4 cups blanched almond flour

• 1/2 cup coconut flour (could also use oat flour but will not be grain free carbs would increase)

• 1 tsp baking soda

• 3/4 tsp baking powder

• 1 tsp Saigon cinnamon (you could also use regular cinnamon)

• 1/4 tsp unrefined mineral salt

Instructions

1. Whisk together all dry ingredients and set aside. Preheat oven to 350 degrees F and line a medium loaf pan with parchment paper.

2. In a large bowl, whisk together the eggs and mashed bananas, then add vanilla and coconut oil until well combined.

3. Slowly fold in dry ingredients mixture into the wet just until moistened and no visible flour remains. Do not overmix or it will not rise properly.

4. Transfer batter to prepared loaf pan and bake in the preheated oven for 50-60 minutes until deep golden brown and toothpick comes out clean. Allow to cool in the loaf pan. You may remove the parchment paper to help you slice it!

Nutrition Notes

Servings: 10 servings

1 slice = Calories 278, Fat 15.1g, Carbs 23.5g, Protein 13.3g, Fiber 4.9g, Sugars 8.9g

Carrot Crush Paleo Muffins

Carrot Crush Paleo Muffins (SIBO Friendly, Low Fodmap, Low Histamine and Gluten Free)

Carrot Crush Gluten Free Paleo Muffins!

Moist and fluffy carrot crush paleo muffins, these grain-free and gluten-free healthier carrot cake muffins are the perfect morning snack to Break-The-Fast. They are paleo and SIBO friendly as well. I always want my grain-free creations to taste as close to the 'real' thing like when you bake with grains as they are also super fluffy and moist always. Grains aren't really my thing. I do eat some but if I can recreate a recipe that can eliminate them I do! I used a combination of almond flour and coconut flour to stay as close as possible to the consistency that I love.

Typically, I'll fast 18-20 hours and break-my-fast with a muffin like this. I have other delicious muffins on my site that are also some of my favorites so take a look around. When I coach my clients, I also want recipes they can work into their macronutrients without calorically breaking the bank. These do just that help cure the craving for carrot cake, which if you know me, you know I LOVE and is my favorite cake hands down. Chocolate would be a close second! Back to the muffins, you could even make these for Easter which would give you an amazingly healthier option if you tend to go over board with the desserts at the holidays.

Enjoy! Here's the recipe!

Ingredients

• 1 1/4 cups almond flour

• 2.5T coconut flour

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1 1/2 teaspoons cloves (I used cloves to keep low histamine - you can substitute cinnamon)

• 1 teaspoon ground ginger

• 1/4 teaspoon ground nutmeg

• 1 cup organic egg whites

• 1/3 cup organic coconut oil

• 1/2 teaspoon stevia (inulin free for SIBO)

• 2 teaspoons vanilla (alcohol free)

• 1/2 cup grated carrots

Directions:

1. Preheat Oven to 350 degrees F ( 175 C ). Line a muffin tin with 12 liners.

2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set aside.

3. In a medium bowl, mix together the eggs, oil, vanilla and stevia.

4. Add the dry mix to the wet mix just until combined and then gently fold in the grated carrots.

5. Divide the batter evenly among the liners and bake for 17-20 minutes or until a toothpick comes out clean.

6. Let the muffins cool and dig in! I freeze mine and microwave for a minute in the a.m. prior to my training sessions.

Nutrition

Calories: 147, Fat 12.4g, Carbs 5g, Protein 5g, Sugar 1.4g, Fiber 2.2g

Enjoy!

Health & Light,

Angie :)

Roasted Fennel Basil with Some Heat

Roasted Fennel Basil with Some Heat (SIBO Friendly, Low Carb, Paleo, Gluten Free)

• 2 large fennel bulbs

• 1 head of basil

• 2 tablespoons garlic oil

• real salt

• pepper (freshly ground)

• 1/2 teaspoon crushed red pepper (omit if you do not like heat)

1. Pre-heat over to 425 degrees F. Line pan; set aside.

2. Chop fennel into cubes; place on pan.

3. Chop basil and sprinkle on top of fennel.

4. Sprinkle salt and pepper to taste, add 1/2 teaspoon crushed red pepper if you want the heat and tolerate it.

5. Use your hands and massage oil, salt, pepper and basil into fennel.

6. Bake at 425 degrees F. for 15-25 minutes depending on the unique doneness you want.

Fennel is an excellent source of Vitamin C. It is also has a good amount of dietary fiber, potassium, molybdenum, manganese, copper, phosphorus and folate. In addition fennel is also a good source of calcium, pantothenic acid, magnesium, iron and niacin.

This is one of my all time favorite sides during the week! Enjoy!

Break-The-Fast Blueberry Bliss Almond Muffins

Break-The-Fast Blueberry Bliss Almond Muffins (SIBO friendly, Low Carb, Paleo)

• 1 1/4 cup almond flour

• 1/2 cup coconut flour

• 1 cup liquid egg whites

• 3 tablespoons almond butter

• 2 tablespoons coconut oil

• 1/4 cup water

• 1 teaspoon baking soda

• 1 teaspoon baking powder

• 1 teaspoon almond extract (can also use vanilla)

• 1 cup wild frozen blueberries

1. Preheat oven to 350 degrees F. Grease or line 12 muffin cups with liners; set aside.

2. Combine coconut flour, almond flour, egg whites, almond butter, coconut oil, almond extract and water in a large bowl. Wisk until fully combined. Add in baking soda, baking powder, and salt. Stir with a spoon or spatula until fully combined. Fold in blissful blueberries.

There you have it! This one is a favorite of mine! Enjoy!

Nutrition Information:

Calories 80, Fat 4.7g, Carbs 6.5g, Protein 3.2g, Fiber 2.8g, Sugar 2.3g

Banana Blueberry Paleo Muffins

If you want a lower calorie muffin and also low carb for the a.m. that tastes just like your grandma's best banana bread... look no further! This recipe turned out perfect and the banana flavor was so yummy! Trust me you will not be disappointed!

You would never guess that these Paleo Banana Blueberry Muffins have no added sugar – all the sweetness comes from the bananas! These gluten-free muffins make a great breakfast or snack.

Banana Blueberry Paleo Muffins (SIBO Friendly, Low Carb, Gluten Free)

• 3 large eggs

• 2 cups mashed bananas (4 medium)

• 1/2 cup almond butter

• 1/4 cup coconut oil

• 1 teaspoon almond extract (you could also use vanilla)

• 1/2 cup coconut flour (you could also use almond flour)

• 1 teaspoon baking powder

• 1 teaspoon baking soda

• 1/2 teaspoon of salt

• 1 tablespoon of cinnamon (if you want lower histamine use Cloves)

• 1/2 cup frozen wild blueberries

1. Preheat oven to 350 degrees F. Grease pan or use 12 liners for muffins; set aside.

2. Combine eggs, bananas, almond butter, and almond extract in a large bowl. Whisk until combined. Add in coconut flour, cinnamon, baking powder, baking soda, and salt. Stir with until fully combined. Fold in blueberries.

3. Spoon batter into muffin tins, 3/4 full. Bake for 15-18 minutes or until golden. Cool for 10 minutes before removing from muffin tin. Store in refrigerator for up to 4 days.

Nutrition Information: Calories 125, Fat 6.2g, Carbs 15.4g, Protein 3.7g, Fiber 3.9g, Sugars 6.6g

These muffins smell amazing coming out of the oven, and they taste even better! They’re sweet enough even without the sugar, allowing the banana flavor to shine. The texture is spot on! I do make enough to freeze so that I can pop one in to the microwave in between clients or prior to my workout! Yum!

Recipe Notes

Recipe adapted from Civilized Caveman Cooking

A Little Heat Paleo Meatloaf

A Little Heat Paleo Meatloaf

1 tablespoon coconut oil

1/2 cup chopped leeks (green parts only to make SIBO friendly)

1 tablespoon garlic infused oil

1 jalapeno pepper, seeded and finely chopped

1 teaspoon real salt

1 pound grass-fed beef (I used 93 lean pasture raised)

1 pound ground pork

1 large egg (you can leave out if you have an egg sensitivity and replace with a gelatin or flax egg)

3/4 teaspoon cumin

1. Preheat the oven to 350 degrees

2. Heat the oil in skillet over medium heat. Add the leaks, garlic oil and jalapeno and season them with the salt; cook until the onions are soft, about 5 minutes. Transfer to small bowl and set aside to cool.

3. In a separate bowl add ground beef and pork, cumin, egg in a mixing bowl. Add the leeks and work everything together with your hands.

4. Shape the meatloaf on a rimmed pan, bake 40 minutes or until internal temperature reaches 160 degrees.

5. Let cool and slice, serve with a side of broccoli or your favorite vegetable.

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Creamy Paleo Avocado Sauce

1/4 cup extra virgin olive oil

1/4 cup bone broth (see recipe here)

1 avocado, peeled and pitted

1/4 cup fresh cilantro leaves

Juice of 1 lime

1/2 teaspoon real salt

1 teaspoon garlic infused oil

1/2 teaspoon ground cumin

1/4 teaspoon oregano

1/2 to 1 small jalapeno pepper (adjust for desired heat), seeded

Place all ingredients in blender or food processor and puree until smooth. Store in a covered jar in the fridge for up to 7 days. (Recipe adapted by The 30 Day Ketogenic Cleanse)

Enjoy!