My Favorite Chia Seed Banana Cream Pudding

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! 

My Favorite Chia Seed banana cream pudding
  • 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!)


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

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! 

Paleo Gingerbread Spice Loaf

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

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

 

Paleo Gingerbread Spice Loaf
  • 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)


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)

(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!

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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


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)

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!

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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



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)

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!

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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


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

Grilled Chipotle Cilantro Garlic Turkey Burger

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

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!


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 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!

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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)

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

 
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Carrot Crush Paleo Muffins

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

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!

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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)

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)

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.

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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

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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

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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!

InstaPot Healthy Orange Chicken Recipe

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InstaPot Healthy Orange Chicken Recipe

Orange Chicken is a favorite here in my house! It's also a favorite all time Chinese dish. Try this lightened up version which is Paleo-friendly, gluten free, soy free, dairy free and grain free, but definitely not lacking flavor!


  • 4 skinless chicken breasts (approx. 2 pounds)

  • 2T honey (clover honey to make SIBO friendly)

  • 5T organic tomato paste

  • 1/3 cup coconut aminos

  • 3 large oranges (juiced)

  • 1 tablespoon of orange zest

  • 1 teaspoon sesame oil

  • 1 teaspoon garlic oil

  • 1 teas ground ginger

  • 1/2-1 teaspoon of red pepper flakes

  • 1 teaspoon sesame seeds for garnish, optional

  • 1 tablespoon of green onions for garnish, optional (green parts only for SIBO friendly)


Directions:

  • Trim chicken if any visible fat then place in instapot

  • Add juiced oranges, zest, coconut aminos, sesame oil, garlic oil, ground ginger, tomato paste, red pepper flakes and honey in a bowl and whisk

  • Pour on top of chicken in instapot and cover evenly

  • Press instapot Meat/Stew button time should be at 12 minutes

  • Once finished let instapot release pressure, remove chicken and cut on a vertical to slice in to chucks and add back to sauce.

  • Serve over zucchini noodles, butternut squash noodles, broccoli or like in my photo what I had on hand was zucchini that I roasted in the oven.

Enjoy!

Health & Light,

Angie


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!

Mexican chicken Salad

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Mexican chicken Salad (Low carb/Low Fodmap/SIBO Friendly)

This yummy delicious EASY grilled Mexican chicken salad is great for any time of the year. Create a marinade that fills your chicken fillets with flavor. While waiting for your chicken to marinade you have plenty of time to create an easy dressing to dress your salad. This salad will not only excite your taste buds with the amazing marinade but also help spice up your chicken and salad.

I would recommend using fresh organic chicken breasts.

Marinade for Chicken

  • 1/4 cup olive oil

  • 1 tablespoon of Casa de Sante Italian Tuscan Herb Mix

  • 1/2 teaspoon Real Salt

  • 1.5 pounds chicken breasts

Make the marinade first, combine ingredients in a dish and add the chicken, cover and place in fridge up to 2 hours or over night. The longer the better!

Make the Pico de Gallo by combining all ingredients in a bowl, cover and place in fridge.

Pico De Gallo (Salsa)

  • 2 medium fresh tomatoes, diced

  • 1/3 cup onion (omit if SIBO or sensitive because of FODMAPS)

  • 1 chopped jalapeno, seeded and diced

  • 2 teaspoons lime juice (freshly squeezed)

  • 1 tablespoon cilantro

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

Chop 1 head of romaine lettuce (course chop). Place in bowl. Set aside.

Fire up the grill and heat to 500 degrees F. Place chicken on grill and cool for 4-7 minutes on each side. When finished and juices run clear, slice diagonally and set aside.

Caesar Dressing (Recipe also here)

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

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.

PREPARE YOUR SALAD

On your plate place your lettuce approximately a handful of greens. Layer the sliced chicken on top, add 1/4 cup of Pico de Gallo (salsa) on top of chicken. You can add sliced avocado as well 1/8 cup to keep low fodmap. I also added 1 grilled tomato from the grill to my salad. I loved the taste factor of a grilled warm tomato on top as well!

Enjoy!

Blueberry Almond Flour Low Carb Quinoa Muffins

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Blueberry Almond Flour Low Carb Quinoa Muffins

Is there anything better than a delicious bakery muffin? I wanted to create a low carb blueberry muffin that tasted just as good as my bakery style muffins I used to eat when I was younger. Do I dare say, they are just as yummy.

I eat mostly low carb now because of SIBO and I'm completely gluten free. There was a time I'd drive to my local bakery to eat the best blueberry muffin in the coffee shop. I also at the time believed they were, in fact, healthy for me just because they had blueberries in them. Ha! Boy have I learned and realized that the wheat and sugar in one blueberry muffin not only equates to a lot of calories but also has many inflammatory markers for me.

So here's the best news! Not only will these muffins keep your sweet tooth satisfied but also they are lower in sugar and will not soar you in a downward spiral with a sugar crash!

This recipe is super easy. The muffins themselves are moist and super flavorful. All you need is one bowl to make the batter. I'm always game for less dishes! If you want bigger muffins each just decrease your muffins from 12 to 10. I like making twelve at a time and freezing some for my mornings on the go. Ok lets get to the recipe!

  • 2 Cups Almond Flour

  • 1/2 Cup Quinoa Flakes (I like this brand)

  • 3 large eggs

  • 1 teaspoon baking powder

  • 3/4 cup blueberries (I like Trader Joe's Wild Blueberries - frozen)

  • 2/3 cup water or almond milk (to make SIBO friendly use water to avoid gums and additives)

  • 1/2-1 teaspoon almond extract or vanilla (I love extra almond flavor)

  • Stevia to taste (approx. 1 teaspoon or less depending on how sweet you want to make them)

1. Preheat oven to 350 degrees F, Line a muffin pan with 12 parchment paper muffin liners.

2. In a large bowl mix dry ingredients together.

3. Add eggs, almond extract and water to incorporate and fold in blueberries.

4. Distribute the batter evenly among the muffin cups. Bake for 20 minutes until the top is golden and an inserted toothpick comes out clean.


RECIPE NOTES

Serving Size: 1 Muffin


NUTRITIONAL INFORMATION PER SERVING

Calories: 159, Fat 10.4g, Carbohydrates 10.1g, Protein 6.8g

Gluten Free Chocolate Protein Muffins

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Gluten Free Chocolate Protein Muffins (Low Fodmap and SIBO Friendly)

Super moist yummy chocolate goodness is happening here! You can eat this for breakfast for a yummy treat or when I get a chocolate craving in the afternoon or after lunch I want something quick and fast in my arsenal to choose from! Enter the chocolate muffin amazingness that will hit the spot for you. Trust me on this one, they are delicious! They pack a punch with protein too which makes them a very yummy balanced snack.


Ingredients

1 cup dairy free coconut yogurt or Forager Cashewgurt

1 scoop of vanilla or chocolate protein powder (I like this brand)

3 eggs

1/2 tsp salt

1 tsp baking powder

1/2 tsp baking soda

3 T Dark Cocoa

2 cups gluten free ground oat flour

Stevia to taste (no inulin to be SIBO friendly)

Preparation:

  1. Preheat oven to 350°F. Prepare muffin tins with coconut oil or use paper muffin cups.

  2. Blend together yogurt, protein powder, stevia, and eggs.

  3. Sift in a bowl baking powder, baking soda, cocoa powder, and salt. Add to wet ingredients and incorporate well.

  4. With a spoon, stir in oat flour.

  5. Spoon into muffin tin to make 12 muffins. Bake for 20-25 minutes. Let sit, then enjoy! Freeze extras for easy to grab snacks!

Nutrition Facts per Serving (1 muffin):

Calories 108, Fat 2.8g, Protein 7g, Carbohydrates 13.9g, Sugars 0g

Healing Dairy Free Blueberry Smoothie

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Healing Dairy Free Blueberry Smoothie

This creamy smoothie with the blueberries and banana is a perfect combo which provides a quick snack or on-the-go breakfast.

Ingredients

1/2 cup blueberries

handful of organic spinach

1/2 frozen banana

1 cup of ice

1 cup of water or Elmhurst Almond Milk (this one is great because no added gums which makes it SIBO Approved)

1/2 teaspoon pure almond extract (you can omit but I love the additional almond flavor)

1 scoop of Bone Broth protein powder (I like this one)

Instructions:

Grab you favorite blender (I like this one) and blend!

Serve immediately.

Makes 1 serving.

Nutrition Information:

Calories 214, Protein 22g, Carbohydrates 28g, Fiber 5g, Sugar 16g, Fat 2g