Healthy Granola Blueberry Power Bars

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! 

Healthy Granola Blueberry Power Bars
  • 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  




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

Chocolate 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.

Chocolate Macaroon

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


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!

Roasted Fennel Basil with Some Heat

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

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!

Homemade Low Fodmap/Gluten Free Caesar Salad Dressing

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Homemade Low Fodmap/Gluten Free Caesar Salad Dressing

Caesar Dressing

1 organic cage free egg

1/4 cup red wine vinegar or apple cider vinegar

2 tablespoons prepared mustard (I use Eden Organic Brown Mustard)

1 teaspoon Casa de Sante Italian Tuscan Herb Seasoning (Optional)

1 tablespoon of parsley if omitting the Italian Tuscan Herb Seasoning above

1/2 teaspoon Real Salt or Himalayan Salt

1/4 cup garlic infused oil

1/2 cup olive oil

1/4 teaspoon black pepper

Directions:

Add egg to food processor, slowly add in oil. Slowly it will start to firm up to a Caesar salad dressing consistency. Continue to add red wine vinegar, prepared mustard, salt, pepper and Italian Tuscan Herb Seasoning.

Enjoy!

Traditional Congee (Low Fodmap and Low Fermentation)

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Lets have Congee! Congee or conjee is a type of rice porridge popular in many Asian countries, especially East Asia. When eaten as plain rice congee, it is most often served with side dishes. When additional ingredients, such as meat, fish, and flavorings, are added while preparing the congee, it is most often served as a meal on its own, especially for the ill. Names for congee are as varied as the style of its preparation. Despite its many variations, it is usually a thick porridge of rice largely disintegrated after prolonged cooking in water.


White rice is low in fiber compared to a whole grain rice. The lower fiber content is what makes white rice a helpful choice when your digestive tract is weakened from chronic or acute illness. If you are recovering from leaky gut or SIBO then nourishment coming from softer meals like Instant Pot Stew, steamed summer squash, steamed yams, and rice porridge would be fantastic place to start for additional healing nourishment.

Now I prefer my congee to be at the consistency of oatmeal. Oh how I miss oatmeal!!!! So if you don't have experience with making rice porridge, please know that it's made in a wide variety of consistencies. Some people like it creamy and substantial like oatmeal. Others prefer it to be cooked down or blended until it becomes a soup without visible grains of cooked rice.

Here's how to make it!

10 cups water

1 cup rice (preferably Jasmine for SIBO - low fermentation)

Directions: Rinse rice. Place in crockpot with heat setting on low. Add 10 cups of water and cover for 8 hours. Easy as that! If you'd like a more solid consistency you can reduce the water to 8 cups of water.

Enjoy! Happy Healing!

Chocolate Congee bowl of Goodness (Low Fodmap and SIBO Friendly)

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What the heck is congee?! Let me tell you... if you can tolerate grains in your diet and are candida free I'd recommend trying this yummy bowl of amazingness! I'm just a girl with a appetite for chocolate even while learning to navigate SIBO. At the beginning of my treatment I could not eat this. So far, two years out from treatments I've been ok. I've had 8 SIBO treatments in all to date. It's been a long drawn out two years but with little treats to keep my sanity at bay like the above bowl of yumminess I seem to do ok!

Congee is a type of rice porridge or gruel popular in many Asian countries, especially East Asia. When eaten as plain rice congee, it is most often served with side dishes. When additional ingredients, such as meat, fish, and flavorings, are added while preparing the congee, it is most often served as a meal on its own, especially for the ill. Names for congee are as varied as the style of its preparation. Despite its many variations, it is usually a thick porridge of rice largely disintegrated after prolonged cooking in water.

Here's how to make a batch of regular Congee

INGREDIENTS


8 cups of water to 1 cup of jasmine rice (you can rinse your rice if you'd like)

Directions

Slow cooker, heat setting on low and cook slowly for 8 hours or overnight.

Transfer to container and cool.

Add Your Fixings and Flavor

1 teaspoon dark cocoa

1/4 teaspoon Stevia (no inulin SIBO approved)

1/4 cup blueberries

1T Flaxseed Meal

1 teaspoon chia seeds

1 teaspoon shredded coconut

1/2 teaspoon cacao nibs

Nutrition Information

Calories 186, Protein 6g, Carbohydrates 24g, Fiber 6g, Sugar 4g, Fat 8g