Raspberry Coconut Cream Parfait – Low Carb, Paleo, Grain Free, Gluten Free, Dairy Free

Valentine’s day is fast approaching and I don’t know about you but what’s more romantic than a home cooked meal?

These days, our lives are so fast paced that we seldom have the opportunity to slow down for dinner. I mean really slow down: light some candles (non-toxic, of course :P), set the table, break out the organic wine, really connect and make it a special event.

I mean, of course it’s nice to get out of the house and have someone cater to you and even nicer to have someone do the dishes (right?!). So I get dining out. But I honestly think it’s far more romantic to make something yourself. It’s the thought, the effort and the gesture behind it. Maybe just get your partner to do the dishes since you did all of the cooking 😛

After a delicious Valentine’s day meal you HAVE to have dessert! Here’s where we have you covered! This Raspberry Coconut Cream Parfait is a fantastic option if you’re looking for a simple, healthy and low-sugar recipe. It’s also whimsical, light and in Valentine’s Day appropriate colours. It may not be chocolate covered strawberries but it does have whipped coconut cream, which is totally sexy in our opinion 😛

And don’t worry, this dessert is NOT time consuming. Just remember to refrigerate your can of coconut milk the night before. I actually like to keep 1-2 cans on hand, in the fridge for when I spontaneously feel like whipping up something like this 😛 Because isn’t it such a bummer when you’re in the mood to bake and you pull out a recipe and something needs to be soaked or refrigerated for 24 hours? UGH! Preparation is key!

This dessert is perfect because it looks sooooo sinful and yet it’s low in sugar, paleo & keto friendly, gluten, dairy and grain-free. Happy Valentine’s Day!

Raspberry Coconut Cream Parfait

Print Rate
Keyword: cleaneating, gluten free, grain free, high fat, highfatlowcarb, holisticwellness, low carb, low sugar, paleo, paleodesserts, raspberry coconut cream parfait, refined sugar free, treats
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

CRUMBLE

  • 1/2 cup almond flour
  • 1/2 cup shredded unsweetened coconut flakes
  • 1/2 cup raw pecans chopped
  • 1/2 cup raw almonds chopped
  • 1/3 cup Lakanto sweetener or coconut sugar
  • 4 Tbsp coconut oil gently melted over the stovetop pinch of sea salt

RASPBERRY LAYER

  • 1 cup frozen raspberries thawed
  • 2 tsp Lakanto sweetener or coconut sugar
  • 1 tsp vanilla extract

COCONUT CREAM WHIP

  • 1 can full fat coconut milk chilled in the refrigerator overnight
  • 1 tsp vanilla extract
  • 2 tsp Lakanto sweetener or coconut sugar
  • 70 % dark chocolate shaved or grated (garnish)

Instructions

  • Preheat oven to 375F.
  • Mix all of the crumble ingredients: almond flour, shredded coconut, chopped pecans & almonds, Lakanto sweetener, melted coconut oil & sea salt. Spread out onto a baking sheet & bake for 20-25 minutes, stirring halfway through.
  • While the crumble bakes, prepare your raspberry layer by mixing together raspberries,Lakanto & vanilla and set aside for now. (I like mine to have a bit of texture, but if you want it to be more of a jam-like consistency then place it in your food processor for a smoother texture).
  • Remove coconut milk from refrigerator and flip upside down. Scoop out the cream only (refrigeration helps separate the cream from the liquid) and using a hand mixer blend the coconut cream, vanilla & Lakanto together until it looks smooth, creamy and whipped.
  • To assemble, portion a bit of the crumble into individual serving bowls and layer with raspberry jam, then a generous amount of coconut cream whip & if you have some good quality dark chocolate, shave or grate some overtop for garnish.

 

SHARE THIS!
Share on Pinterest

Chocolate Collagen Avocado Pudding (Paleo, Keto, Dairy-Free, Grain-Free + Loaded with Healthy Fat)

Chocolate lovers unite! This chocolate avocado pudding will have you giddy with joy because it’s a dessert that’s ridiculously healthy for you.

And for anyone already shaking their head ‘no’ at the thought of avocado in a dessert – TRUST! Even some of my fussiest clients who can’t stand the taste of avocados, absolutely love this dessert. It’s a great way to sneak it in if you’re not a fan of the texture or taste but still want to benefit from the nutrition.

Speaking of nutrition, have you ever wondered why all nutritionists love avocado? It’s for good reason. Avocados are a fantastic source of fibre, healthy fats and even some B vitamins.

Chocolate avocado pudding was one of the first desserts that I was introduced to when I started eating healthier. I was completely skeptical. I mean, avocado in dessert?? WTF, right? Well, I learned very quickly and very early on that a lot of goodness can be hidden behind a blended concoction of sorts.

Avocados in pudding…kale and cauliflower in smoothies…it was a whole new world to me back then. Now, it’s second nature to me. I’m surprised when I see smoothie recipes without any vegetables in it! It takes time and it’s definitely a process. So if you’re new to all of this, don’t be so hard on yourself and be prepared to be daring and try new things.

A few things to note about this recipe:

1. If you don’t have stevia, I suggest using 1-2 Tbsp of real maple syrup. {Truth be told, I prefer the taste of maple syrup, but will resort to stevia when I’m on a cleanse}.

2. The toppings are optional, although I highly recommend the addition of the frozen raspberries.

3. If you do opt for the toppings, you’ll want to prepare the coconut milk by refrigerating a can the night before making this.

4. I have enjoyed this dessert as a breakfast on more than one occasion!  No judgement if you do the same.

I like adding a scoop of collagen powder to mine for a bit of added protein to help stabilize those blood sugar levels and support my hormones as well as for gut support but it’s entirely optional here and you don’t need it especially if you don’t have any on hand.

You can 100% have dessert that’s clean and healthy and DELICIOUS.

Chocolate Avocado Pudding
Write a review
Print
Ingredients
  1. 1 ripe avocado 1 can full fat coconut milk
  2. 2 Tbsp raw cacao powder
  3. 1 tsp vanilla extract 12-15 drops stevia
  4. 1 scoop collagen powder (optional)
Toppings
  1. (optional) coconut whip (see below for directions)
  2. mint leaves 70% chocolate shavings
  3. Frozen raspberries
Instructions
  1. Add all of the above ingredients (minus the toppings) into food processor and blender until smooth and creamy.
  2. Refrigerate mixture for at least 2 hours or overnight.
  3. To make the coconut whip, refrigerate a can of full fat coconut milk overnight.
  4. Next day, turn it upside down and scoop out the cream only.
  5. Add it to a bowl with 1 tsp vanilla & a few drops of stevia.
  6. Using a hand held or stand mixer, whip until it resembles whip cream.
  7. Use immediately or refrigerate until ready to use.
  8. To serve, portion out chocolate avocado pudding into individual ceramic dessert bowls or mason jars, top with a generous serving of coconut whip, a few frozen raspberries, shave 70% dark chocolate over top and garnish with mint leaves.
  9. Enjoy!!!
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

Sun Butter Bark (Paleo, Keto, Nut Free, Dairy Free, Egg Free)

Do I dare even say the word? …. CHRISTMAS!

I know I know, it’s still over 2 months away, but every time I make a bark of some sort, I can’t help but think of Christmas. And this Sun Butter Bark is seriously off the charts.

And listen friends, Christmas will be here before you know it, so you better start getting your shit together 🙂 Honestly, that’s advise I have to take myself because I hate being a last minute shopper (which ends up happening most of the time and I tell myself every year that I’m going to be organized and prepped, but my schedule always seem to get the best of me!). 

Not this time folks! My plan is – 1. to take time off. At least 2 weeks over the holidays, 2. to spend time baking up a delicious storm and 3. to begin my shopping in October. 

But let’s talk about this bark. Because I will definitely be baking it again over the holidays, although there isn’t anything to bake. It’s more of an UN-bake. It’s a mix together, pour on a tray and freeze kinda recipe. Meaning, it takes minutes to make!

And for all you peanut butter lovers out there, you’re gonna LOVE this recipe. I love peanut butter myself and yes – you could swap the sun butter for peanut butter, but unfortunately peanuts are an aflatoxin – meaning they contain a type of mould, so they are not a go to in our home. 

The odd time I’ll buy a container of peanut butter just for a quick fix, but truthfully, sun butter is such a close second that I don’t even miss the peanut butter. And you can also swap the sun butter for any other nut butter – almond or cashew would be great!

It’s treats like this that I love having on hand. It’s high fat, low sugar and I can keep it in the freezer for months. If I’m feeling like a little treat with my evening tea, then I have something on hand that’s delicious and healthy to reach for. 

For you momma’s out there who are wanting to send treats to school with your kids that must be nut free, this recipe would be perfect. BUT… the only thing is that it does melt and come to room temperature quite fast. So it could get a little messy in your kids lunch bag. You might need to pack it with a cooler pack. 

Ok, let’s get un-baking…

ENJOY! 🙂 

Sun Butter Bark
Paleo, Keto, Dairy Free, Nut Free, Egg Free
Write a review
Print
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 1 cup coconut oil, softened
  2. 1/2 cup sun butter (sunflower seed butter), be sure to look for sugar free
  3. 1 tbsp maple syrup (optional, omit for keto)
  4. 1/2 tsp vanilla extract
  5. Pinch of sea salt
  6. 1/4 cup shredded or finely chopped chocolate (I used a 70% dark chocolate bar)
  7. 2 tbsp cacao nibs
Instructions
  1. Place all ingredients, except the chocolate and cacao nibs, in a medium bowl and mix together to combine.
  2. Pour onto a parchment lined baking sheet and spread out evenly across the sheet.
  3. Sprinkle with chocolate and cacao nibs.
  4. Place baking sheet in the freezer for at least 30 minutes to freeze and harden.
  5. Remove from freezer and break into pieces.Store in an airtight container and keep in the freezer for up to 1 month.
Notes
  1. *Feel free to add in dried fruits, chopped nuts or seeds.
  2. *You can swap the sun butter for any type of nut or seed butter.
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

Adaptogen Adrenal Fat Bombs (High Fat, Low Carb, Keto Friendly, Paleo)

Who woulda thought you could support your adrenals and eat chocolate all at the same time? Well, it’s possible and these adaptogenic adrenal fat bombs are delicious and super simple to make!

First off, let’s go over some of the key ingredients in this recipe that make it magic (aka. adrenal supportive). 

One of the ingredients used was He Shou Wu – a Traditional Taoist Herb and Jing Tonic. He Shou Wu has been used throughout the centuries as a longevity, anti-aging, blood-building, beauty, and rejuvenation food. Long revered as one of the most important and powerful herbs in Chinese Medicine, He Shou Wu (Polygonum multiflorum), has a rich and mystical history due to some of its more exotic—and highly sought after—benefits and effects. It is rich in iron and zinc—two hard-to-get essential minerals—and is wonderful for:

  • Improving stamina 
  • Promoting red blood cells
  • Enhancing immune function
  • Increasing antioxidant activity 
  • Can tonify and nourish the blood, hair, skin, nervous system, sexual centre
  • Can stimulate the body to produce many longevity-promoting substances, including superoxide dismutase
  • Can stimulate and harmonize adrenal gland function and promote general endocrine system balance

Sounds amazing right??

Then I added in some Anandamide. I know, another strange sounding ingredient. This is an exquisite blend of unsweetened, raw heirloom cacao and tonic herbs. It’s hand-crafted in small batches using organic or wildcrafted ingredients and freshly-ground spices. This blend may activate and balance the nervous, digestive, and immune systems and is a perfect treat to brighten the mind and open the heart. It is loaded with adaptogenic herbs such as ashwagandha, astragalus, suma, moringa, and reishi mushrooms that may all work together to help boost your immune system, enhance and strengthen energy levels, and reduce stress and anxiety.

Basically, it’s awesome-sauce! And it tastes delicious. I really love using Sun Potion tonics as they are of high quality and great additions to smoothies and elixirs – or amazing just on their own. 

Do keep in mind that if you do not have these products on hand, it’s all good. You can leave them out of the recipe. But, I highly suggest giving them a try since they are amazing for adrenal and hormonal health. 

As you can see from the picture, there is ZERO sugar used in this recipe. If you’d like to sweeten it, I would suggest using Lakanto or maybe stevia. You can add in raw honey or maple syrup, but that will take the sugar content up quite a bit and defeat the purpose of a strictly high fat treat. 

You’ll notice I also used the Perfect Keto Chocolate Collagen. This is a grass-fed keto collagen that provides complete collagen recovery. Collagen has a full amino acid profile and is the most important structural protein in your body. However it’s largely absent from the average person’s daily diet. Keto Collagen protein is 10 grams of collagen peptides from grass-fed cows.

This Keto Collagen is paired with MCTs and gut-healthy acacia fiber for great low-carb energy as well. 

I linked up all these ingredients and if you’re interested in getting your hands on any of them, I shop over at PureFeast.com. This is where I buy just about everything! You can save 10% off your first THREE orders over $75 over on Pure Feast, plus get free shipping, when you use coupon code – HolisticWellness. Please note – they only ship within Canada. 

You can purchase Perfect Keto off the US site here and save 15% with coupon code – HolisticWellness. 

Ok, now, lets get to the recipe. Enjoy!

Adaptogenic Adrenal Fat Bombs

Print Pin Rate
Course: Dessert
Keyword: adrenals, fatbombs, hflc, high fat, highfatlowcarb, holisticwellness, keto, paleo
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Samantha Gladish

Ingredients

  • 1/2 cup almond butter
  • 1/2 cup coconut oil
  • 1/3 cup cacao powder
  • 2 scoops Perfect Keto Collagen in chocolate
  • 2 tbsp Anandamide
  • 1 tbsp He Shou Wu

Instructions

  • Add almond butter and coconut oil to a pot and melt over medium-low heat.
  • Once soft and melting, add in remaining ingredients.
  • Stir together until well combined.
  • Pour into silicon molds, then place in the freezer to set for roughly 30-45 minutes. You can use large or small molds, or pour this onto a tray lined with parchment paper to make fat bomb "bark."
SHARE THIS!
Share on Pinterest

Metabolism Boosting Hemp Seed Breakfast Cereal (High Fat, Low Carb, Paleo, Grain Free)

Fats are making a comeback and thank god! There’s been so much fat-fear mongering over the years, which has caused MORE disease and issues with diabetes, heart health, hormones, weight and cholesterol. 

I’ve said it before and I’ll say it again… Fat does not make you fat, sugar does! Now of course, if you’re eating fried foods and GMO vegetable oils – these will have a negative impact on inflammation and your waist line, but I’m taking about avocados, nuts, seeds, animal fats, olive oil, coconut oil, ghee, grass fed butter and all the delicious, healthy fats that fuel your brain and hormones. 

And speaking of hormones, have you tuned into my podcast – Healthy Hormones for Women? I’m super stoked for my podcast and being able to connect with YOU in a new way and to continue to bring you information and inspiration for living a healthy, more vibrant life. 

If you haven’t yet left a review or a rating, I would ABSOLUTELY love it if you could. Simply head on over to iTunes or Stitcher, leave your review or rating, take a screenshot and email it over to us at – info@holisticwellness.ca and we’ll hook you up with my FREE 3-Day Hormone Balancing Meal Plan ? This meal plan contains 10 delicious recipes that are low-inflammatory, healing for your hormones and will super charge your energy. 

Ok… now back to fats and this delicious and quick breakfast cereal. The ladies in my 12 Week High Fat, Low Carb Program are loving this recipe. I’ve got them loading up on hormone balancing fats throughout the day, ditching the gluten and grains (which are very inflammatory) and shedding fat while eating delicious meals ?? In addition to this metabolism boosting breakfast, you might like this breakfast scramble recipe here. 

The bonus of eating fats? It helps to nourish your skin, hair and nails. Ok, let’s get cooking and fuelling our metabolism first thing in the morning. Cuz girl… if you’re still waking up and eating bagels, toast, high fruit smoothies and high carb foods – you are NOT fuelling your metabolism and are in turn, creating an insulin spike, which will cause you to GAIN weight. Make the switch to this breakfast and you’ll start seeing some results!

High Fat Hemp Seed Breakfast Cereal
Serves 1
Write a review
Print
Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Ingredients
  1. 1 cup unsweetened almond or coconut milk
  2. 1/2 cup hemp seeds
  3. 1 tablespoon ground flax seeds
  4. 1 tablespoon chia seeds
  5. 5-6 drops alcohol free stevia (or lakanto, xylitol or erythritol - all optional)
  6. 1 teaspoon cinnamon
  7. 1/4 tsp alcohol free vanilla extract (optional)
  8. 3-4 walnuts
Instructions
  1. Combine the milk, hemp seeds, ground flax, chia, cinnamon and vanilla in a small pot over medium heat. Stir until boiling.
  2. Once it’s boiling, bring down the heat to a low-medium and simmer for about 4 minutes. When the porridge has thickened, remove it from the heat and serve in a bowl.
  3. Add the stevia (optional) and top with walnuts.
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)

The Ketogenic diet is a hot topic as of late. Some people use it as an approach to weight loss, while others use it as a way to balance hormones and heal their body. A keto diet can be incredibly helpful for balancing insulin and blood sugar levels, which in turn will lead to better overall hormonal health (and yes ladies, that means less PMS and PCOS symptoms for you!)

If you’ve been thinking about going Keto, I’m hooking you up with 10 Keto-friendly dinner ideas! Below are a mix of recipes with dairy, and some without. I often find there are a lot of keto recipes smothered in dairy and although I love cheese, it’s not something I eat often and can be quite inflammatory for some people. Everyone is different so I wanted to provide you with options. 

If you’re looking to try the Keto approach to weight loss, check out my 12 week online weight loss program specifically designed to help women burn fat (with delicious food of course!). This program is not about deprivation, but about supporting women’s hormones with healthy high fat foods. Click here to learn more about my fat burning program.

 

Continue reading “10 Keto-Friendly Dinners (Delicious, Low Carb & Easy to Prepare)”

SHARE THIS!
Share on Pinterest

The Autoimmune Paleo Protocol – Foods to Eliminate for Healing

When I first learned of my Hashimoto’s diagnosis, I dove into ALL areas of my health and well being. From IV therapy, to colonics, to supplementation, further hormone testing and of course diet, I put together a healing strategy – one that I am still following today. 

“The root cause of all autoimmune diseases is the same: our immune system, which is supposed to protect us from invading microorganisms, turns against us and attacks our proteins, cells, and tissues instead. Which proteins, cells, and tissues are attacked determines the autoimmune disease and its symptoms.” – Dr. Sarah Ballantyne 

The Autoimmune Paleo Protocol (abbreviated AIP), is a powerful strategy that uses diet and lifestyle to regulate the immune system, putting an end to these attacks and giving the body the opportunity to heal.

AIP can be seen as a ‘stricter’ version of the paleo diet. It eliminates foods allowed on the typical Paleo diet that have compounds that may stimulate the immune system or harm the gut environment, including nightshades (like tomatoes and peppers), eggs, nuts, seeds, beans, grains, gluten and alcohol.

Since I had already eliminated grains, beans, gluten, most dairy and sugar from my diet, taking it one step further wasn’t that big of a deal for me. 

With the AIP diet, there are a lot of things to eliminate and it can be challenging for some. Especially if your meals are centered around grains, it can be hard to give these foods up. I often find that many of my clients meals contain some sort of grain, with protein, fat and veggies not taking up enough ‘plate space.’

If you’ve been dealing with an autoimmune disease, I highly suggest you try out the AIP protocol. 

Here is a list of foods to eliminate on an AIP protocol:

GLUTEN / GRAINS / GRAIN-LIKE SEEDS: GLUTEN: – Wheat, Barley, Rye, Oats 

GRAINS: – Barley – Corn – Kamut – Millet – Oats – Rice – Rye – Sorghum – Spelt – Teff – Wheat (all varieties – einkorn, semolina, etc) 

GRAIN-LIKE SEEDS: – Amaranth – Buckwheat – Chia – Quinoa 

DAIRY: – Butter – Cheese – Cottage Cheese – Cream – Ghee – Ice cream – Kefir – Milk – Sour Cream – Whey – Yogurt 

LEGUMES: – Adzuki beans – Black beans – Black-eyes peas – Cannellini beans – Chickpeas/Garbanzos – Fava beans – Green beans – Kidney beans – Lentils – Lima beans – Mung beans – Navy beans – Pinto beans – Peanuts – Peas – Split peas – Soy beans 

NUTS & SEEDS:  NUTS (including nut-derived oils, nut flours, nut butters): – Almonds – Brazil nuts – Cashews – Chestnuts – Hazelnuts – Macadamia nuts – Pecans – Pine nuts – Pistachios – Walnuts

SEEDS (including seed-derived oils, seed flours, seed butters): – Chia – Flax – Hemp – Poppy – Pumpkin – Sesame – Sunflower 

SPICES DERIVED FROM SEEDS: – Anise – Annatto – Black caraway – Celery seed – Coriander – Cumin – Dill – Fennel – Fenugreek – Mustard – Nutmeg 

NIGHTSHADES (and spices derived from nightshades): – Bell Peppers – Cayenne Pepper – Chili Peppers – Eggplant – Goji Berries – Hot Peppers – Paprika – Pepinos – Pimentos – Potatoes – Tamarillos – Tomatillos – Tomatoes EGGS (chicken/duck/goose) 

Also avoid: ALCOHOL, COFFEE, PROCESSED VEGETABLE OILS (Canola, Cottonseed, etc), ADDED SUGARS, SUGAR ALCOHOLS

I already know where your brain is going. I already know you’re telling yourself that you could never eliminate these foods. 

​​Trust me, giving up almond butter was SO hard for me! And to top it off, almond butter ranked high on my food intolerance test as well, so even more reason to eliminate it. And I bake with almond flour all the time. Ugh! My worst nightmare 🙁

But please keep in mind – these food eliminations are temporary. You can reintroduce these foods back, which I have done so already. 

Keep in mind ALL the amazing foods you CAN eat. Meat, fish, seafood, veggies, fruit, delicious fats, herbs and spices. There is A LOT you can eat. 

From the AIP diet, I naturally transitioned in a modified keto diet. Because I don’t really eat carbs or a very low-carb, I increased my fats to help fuel my body, hormones and brain and so far – I’m loving it. 

At the end of the day – you HAVE TO DO THE REAL work and that takes effort and commitment. Changing your diet to be AIP compliant is hard work. And although the AIP protocol may seem challenging, it could also be the ONE thing that just might save your life. 

My amazing friend Marni Wasserman, who also has Hashimoto’s is my go to friend when I’m feeling challenged by my diet and health. 

If you haven’t downloaded our Healing Recipe Guide, click here to do so now. We share delicious AIP friendly recipes that we love and we know you’ll love too! These recipes are great for anyone with autoimmunity. 

Marni and I are teaming up to bring you more info on Hashimoto’s and share our stories of how we’ve gotten better and the steps and protocols we’ve taken. 

So stay tuned… we’re working on some fun stuff! And in the meantime, try out our recipes and start the healing process today. 

SHARE THIS!
Share on Pinterest

The Most Delicious Green Smoothie EVER

I just had my wisdom teeth out yesterday, which means soups, smoothies and mushy food for me for the next few days. And you can bet that my most delicious green smoothie EVER is on repeat! 

Oh! and popsicles! I actually spent some time prepping healthy soups, bone broth and my avocado fudgesicles, which are so yummy. Clearly, I’m prepared. This isn’t my first rodeo. I had my wisdom teeth on the right side out a few years ago (why I didn’t do them all at once?? I dunno!).

Because I’m looking for a speedy recovery, this means high nutrient dense, healthy food – of course!

This green smoothie recipe is my GO-TO. I am so obsessed with the delicious blend of flavours that it’s hard to make anything else. 

You may have heard my rant about smoothies in the past and if you haven’t, well here goes – stop loading your smoothies up with copious amounts of fruit. Otherwise, you’re just making a sugar drink. Some fruit is OK, but be sure to have a balance of P-F-F – protein, fat and fiber – which is exactly what you get with my most delicious green smoothie ever recipe. (I know, it’s a mouthful!).

On top of the P-F-F, I’ve added in some nutrient dense, fat burning goodness from MCT oil powder. This powder is amazing! You’ve probably had MCT oil before, perhaps in your bulletproof coffees? And although I’m a fan of the oil, the powder is frothy and delicious. 

Perfect Keto MCT Oil Powder is the only MCT oil that uses acacia fiber. Acacia fiber has been clinically proven to help heal leaky gut. And being that I have autoimmune hashimoto’s, healing my gut is of utmost importance to me. Gut issues are often one of the root causes of autoimmunity. 

**As a note, you can use code – HOLISTICWELLNESS – at your PerfectKeto.com checkout to save 15%!**
 
If you’ve been following a low-carb or ketogenic diet, or a low-inflammatory diet to support gut health,  this MCT oil powder will be the perfect compliment to your diet.
 
And the best part? It’s perfect for travel. Grab your thermos, add in a scoop of powder and once you’ve passed the security at the airport, fill your thermos up with coffee and Boom! Perfect keto coffee on the go that is frothy and feeling! So let’s get to this is incredibly delicious green smoothie recipe. Hope you love it as much as I do!
BEST EVER Green Smoothie
Write a review
Print
Ingredients
  1. 2 cups coconut milk
  2. 1 cup shredded kale
  3. Half a frozen banana
  4. 1 scoop Perfect Keto MCT Oil Powder in Vanilla
  5. 1 scoop Perfect Keto Collagen (unflavoured or vanilla)
  6. 1 tsp ground ginger
  7. 1 tbsp cashew butter
  8. 2-3 ice cubes
Instructions
  1. Add all ingredients into a blender (I use a vitamix) and blend on high for 30 seconds until well combined.
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest

Cacao Coconut Almond Butter Cups (Keto, High Fat & Sugar Free)

I’ve been obsessed with making fat bombs. Mainly because I love spending time recipe creating, but also because I want to be able to enjoy something sweet every now and again without a boat load of sugar. 

Enter these fat bombs. 

They are high fat and sugar free. Now of course, you can always add in more sweetness if you like as cacao can be slightly bitter, but I much prefer them without the sweetness and the extra guilt. 

Not to mention the insane cravings that start to follow once you consume too much sugar. Ever notice that? You go sugar free or low carb for a while and then – BAM – one bite of a sweet cake or cookie or piece of bread and your cravings come back full force?

It’s normal. Sugar triggers pleasure receptors in your brain, which cause you to want more and more and more. 

This is why I like to keep my sugar intake very low and my fat intake high. It keeps my sugar cravings at bay, it helps to balance my blood sugar, it keeps my brain fuelled and it provides me with lots of energy. Plus, fat is incredibly important for hormonal health. 

Fats are structural components of some of the most important substances in the body, including prostaglandins, which are hormone-like substances that regulate many of the body’s functions.

You need fats because they regulate the production of sex hormones, which can often be the reason why some teenage girls and women in general can experience amenorrhea (no period). 

So if you’ve been hesitant about including fats in your diet, don’t be. Just be sure to choose the right kinds, such as: coconut oil, ghee, grass fed butter, animal fats (ideally from organic, grass fed, pasture raised animals), olive oil, avocado oil and avocado. 

I hope you enjoy these yummy fat bombs as much as we do. We keep a bunch in the freezer all the time for a quick grab and go snack or treat. I originally made these for my trip out to Banff. I wanted to have something healthy and high fat to fuel me while on the plane. 

Originally, I made these without the almond butter and they were great, though a little more on the bitter side. As a note – the almond butter does mean they will melt quicker, so just an FYI if you do plan on traveling with them.

I also used my new silicon molds which I’m obsessed with. They are amazing for baking as nothing sticks to them, plus they are reusable.

You can click here to get them on amazon. I also got the mini silicon baking molds. These were great for my Chocolate Cherry Fat Bombs

I highly recommend them for all your baking necessities 🙂 Enjoy and happy baking!

 

Cacao Coconut Almond Butter Cups (Keto, High Fat & Sugar Free)
Write a review
Print
Ingredients
  1. 3 tbsp raw cacao powder
  2. 3/4 cup cacao butter, cut into small chunks
  3. 2 tbsp coconut oil or ghee (I like the vanilla ghee from Lee's Ghee)
  4. 3 heaping tbsp almond butter (crunchy or smooth)
  5. 1/4 tsp vanilla extract
  6. Pinch of sea salt
  7. 2 tbsp lakanto or swerve, optional (you can add more or less depending on the amount of sweetness you prefer. Liquid stevia would work well too).
  8. 1/2 cup coconut chips, roughly chopped or broken into small pieces (chopped nuts would work well too)
Instructions
  1. Line a large muffin pan with silicon liners.
  2. Over a double boiler, melt cacao butter and coconut oil or ghee together.
  3. As they start to melt, add in almond butter and cacao, gently stirring everything together.
  4. Add in vanilla extract, sea salt and sweetener of choice.
  5. Once melted, remove from heat and stir in coconut chips.
  6. Pour into silicon muffin molds. I filled mine just over 1/4 of the way. I didn't want them to thick.
  7. Place in the freezer for 1 hour to set. Then remove from freezer when ready to eat. If using the silicon molds, they pop right out of them with ease!
Holistic Wellness https://holisticwellness.ca/
SHARE THIS!
Share on Pinterest