Category: Recipes

Tahini Mocha Cookie Bars (Grain Free, Gluten Free, Dairy Free, Paleo)

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?TAHINI MOCHA COOKIE BARS?are redic!! And tahini is life – anyone agree?‍I basically got my fingerprints on every bar trying to snap a photo before they melted.

I’ve always loved tahini but I more recently became obsessed with it after baking up my Tahini Collagen Chocolate Chip cookies, which is a recipe in my upcoming book! So… unfortunately you’ll have to wait until December before you can get your hands on that deliciousness. 

People are often confused about what tahini actually is. So let me clarify – it’s ground sesame seed. That’s all. And sesame seeds are loaded with calcium, so it you’re looking for a plant based source of good ol’ calcium to support your bones, add in sesame seeds and/or tahini. 

These no bake bars won’t last long. In fact, our Holistic Wellness Coach Valerie gave them a try the other day and she said, “these are basically the best tasting things I’ve ever put in my mouth!” – well if that isn’t the best food compliment, I don’t know what is?

Speaking of coach Valerie, she’s an amazing baker herself and whipped up these amazing Paleo Brownies with cassava flour.

We love baking over here because as coaches, we want to 1. enjoy delicious food and 2. want YOU to enjoy delicious food. With all the women we help in losing weight and balancing their hormones, if there is one thing they always report back, it’s how delicious their meal plans are. Hearing that is music to my ears. 

Deprivation does not need to be the driving force behind you getting your weight loss results. You CAN enjoy your food and STILL get incredible results – just like the women inside our Metabolic Reset program do. I mean, check out Karen’s awesome testimonial from the other day–>

Ok, so enough chatting. Lets get to these delicious Tahini Mocha Cookie Bars. Be sure to tag me over on instagram @holisticwellnessfoodie and show me your cookie bar creations. 

Tahini Mocha Cookie Bars
Yields 16
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
COOKIE BAR
  1. 1/2 cup tahini
  2. 1 cup almond flour
  3. 2 scoops @vitalproteins Collagen creamer in mocha (totally optional, plain will work or sub for protein powder)
  4. 1/4 cup maple syrup
  5. 1 tbsp coconut oil
  6. 1/2 cup chocolate chips
  7. 1 tsp sea salt
TOPPING
  1. 1 cup chocolate chips or chunks
  2. 1/2 tbsp coconut oil
  3. Flaked sea salt (optional)
Instructions
  1. In a large bowl, mix together ingredients for cookie bar. Then press into a parchment lined brownie pan.
  2. Next up - melt together chocolate chips with coconut oil over a double boiler.
  3. Once melted, pour over cookie bar, sprinkle with large sea salt flakes (optional) and place in the freezer for 40 mins to harden. Then cut into bars and enjoy
Holistic Wellness https://holisticwellness.ca/
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Paleo Brownies

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Don’t let the ‘paleo’ in the title of this recipe throw you off! These brownies may be health conscious but they’re still rich, chocolate-y and decadent – everything a brownie should be. No compromising on flavour here!

Lately, I’ve been drawn to recipes with fewer ingredients and steps because they feel less fussy. For me, it’s totally a mental thing. But, when I see a simple recipe, I feel like I can easily incorporate that into my already busy day.  I know so many of you can relate to this as well and that’s why I’ve really been striving for less ingredients, fewer steps and just real, whole foods when I’m in the kitchen recipe developing.

I can totally understand how recipes with too many ingredients or steps can be a deterrent for a lot of people. They can feel complicated and overwhelming. Trust me, I get it! I’m hoping that by providing you with simple recipes like these Paleo Brownies that they entice you to get back into the kitchen and to create more home cooked foods.

It’s only been recently that I’ve been playing around with cassava flour as a grain-free option in my baked goods and I have to say, I’m really impressed. I think it’s a fantastic grain and nut free alternative. It’s very mild and neutral in flavour. When I first started experimenting and saw the price tag for a bag of it, my jaw nearly dropped! It’s definitely a pricey option. What I did initially, was to find it in bulk and only purchase what I needed. Obviously, now that I’m using it more regularly and with confidence, I have invested in a larger bag. If you’re curious about this flour but like me, scared off by the price tag I suggest starting small. Look for cassava flour in bulk and use it in a recipe to see what you think of it first.

For those of you who aren’t familiar, cassava is a tuber. It’s in the same family as yams and potatoes. Cassava flour is actually produced from the entire root, peeled, dried and ground. It is NOT the same as tapioca flour. Cassava flour contains more dietary fibre. You can use cassava flour in any recipe calling for all-purpose, whole wheat or even gluten-free flour. Like most grain-free and gluten-free flour options, cassava flour can be temperamental. It absorbs more liquid which means you don’t always need as much when making substitutions. It’s definitely a bit of trial and error to find the right balance when you’re experimenting with grain-free options. But these brownies have been tried and tested. No experimentation necessary! They are a delicious, grain-free, gluten-free and soy-free dessert.

If you’d like to make them dairy-free as well, simply use coconut oil in place of grass-fed butter. As far as paleo goes, maple syrup shouldn’t be a staple item but given that this is a dessert recipe, there’s nothing wrong with it as a treat every now and again 😛 So go ahead and enjoy – guilt free!

Paleo Brownies
These brownies have been tried and tested. No experimentation necessary! They are a delicious, grain-free, gluten-free and soy-free dessert.
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Ingredients
  1. 1/2 cup cassava flour
  2. 4 eggs
  3. 2/3 cup monk fruit sweetener
  4. 1/4 cup maple syrup
  5. 3/4 cup grass-fed butter, melted
  6. 1/2 cup cacao powder, sifted
  7. 2 tsp vanilla extract
  8. 1/2 tsp sea salt
Instructions
  1. Preheat oven to 300F. Grease and flour an 8 inch square baking pan.
  2. In a large bowl, beat eggs until fluffy and yellow.
  3. Add monk fruit and maple syrup to the eggs and whisk.
  4. Add all remaining ingredients to the mixture and ensure that everything is fully incorporated. 5. Pour brownie batter into the pan and bake for 45 minutes or until a toothpick inserted comes
  5. out clean.
  6. Let the brownies cool completely before cutting into squares.
  7. Optional: top with homemade coconut whip or dairy-free ice cream before serving.
Notes
  1. These will keep stored in the refrigerator for up to 4 days.
  2. Tell us, have you experimented with cassava flour? What was your experience like?
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Gnocchi with Brown Butter and Sage

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There are some dishes that you just can’t pass up and gnocchi are it for me! They’re pillowy and delicious – true comfort food. Anyone else love them?

I’m totally a pasta girl. I grew up in a big, Italian family so I think it’s just part of my make up now 😛 As a nutritionist, I’m definitely not anti-pasta and you shouldn’t be either! We eat pasta at least once a week in our household. I love the simplicity and convenience of pasta dishes.

The trick, however, to incorporating pasta on a healthy diet is including a TON of veggies in the dish for extra FIBRE. This is KEY and can’t be overlooked. Veggies help slow the release of the sugars from the carbs in the pasta, helping to stabilize blood sugar levels. You also want to look for gluten-free varieties or even bean or legume based pastas which are loaded with fibre and some protein – these are going to be MUCH healthier than your average white pasta. Also, be sure to include quality, healthy fats like extra virgin olive oil, ghee or grass-fed butter. Skip the heavy cream sauces and all the cheese (or at the very least, opt for an organic or raw cheese if you can find it) and instead use a pesto or sugar-free marinara sauce.

I’m always on the hunt for new pastas that are gluten-free or have a serving of veggies in them. I’ve also tried a number of packaged, gluten-free gnocchi but they definitely pale in comparison to a homemade version. It really boils down to texture and taste.

My mission was to replicate a traditional homemade gnocchi recipe but ensure that it was gluten-free and whole foods based. I wanted to cut some of the white potato with some sweet potato just to boost some of the nutrients in the dish. I also purchased them organic so that I could use the skins in the recipe. Not only does this save time with preparation but the skin is where most of the nutrition lives – HUGE BONUS here!

This version is awesome because once the gnocchi are made, there’s no boiling involved. Just pan fry them until golden brown and that’s literally it! This recipe also only uses 3 main ingredients for the gnocchi. It’s simple and healthy without compromising on texture or flavour.

Best part – you can whip these up anytime! No need need to reserve them specially for the weekend because the method we’re using cuts down on prep time.

Of course, you can adapt this recipe to suit your dietary preferences:

Dairy-free? Use a red pasta sauce or pesto instead of the brown butter sauce. More protein? Add some crispy organic bacon or prosciutto or if you’re plant-based sprinkle with 3 Tbsp hemp hearts for about 10g of protein. Use what you have: If you don’t like brussels sprouts or don’t have any at home, this recipe would also suit broccoli, rapini or cauliflower. Use what you have!

Gluten Free Gnocchi with Brown Butter and Sage
Serves 4
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 5 small russet potatoes, chopped
  2. 1 large sweet potato, chopped
  3. 2 pounds Brussel Sprouts, quartered
  4. 4 Tbsp olive oil, divided
  5. 1 tsp garlic powder
  6. 3/4-1 cup all purpose gluten-free flour
  7. 5 Tbsp grass-fed butter
  8. 3 cloves garlic, chopped
  9. 6-8 sage leaves
  10. sea salt and fresh black pepper
  11. Broccoli micro greens (optional)
Instructions
  1. Preheat oven to 425F.
  2. Wash and chop potatoes into 3 cm chunks, leaving the skin on.
  3. Boil in salted water for 12 minutes or until fork tender.
  4. In the meantime prep the brussels sprouts by removing the outer leaves and trimming the stem. Then halve or quarter them and give them a rinse. Toss them in 2 Tbsp olive oil, garlic powder, sea salt and pepper. Lay them on a parchment lined cookie tray and roast for 15-20 minutes.
  5. When the potatoes are done, strain them into a colander and let them sit for 2 minutes to
  6. steam. Return them to the pot and mash with sea salt and pepper. Taste for seasoning and adjust accordingly.
  7. Place the mashed potatoes out onto a clean surface. Using your hands scrunch the mixture
  8. into a ball with 3/4 cup all purpose gluten-free flour. You may need to use a whole cup but use your judgment. If the dough is too wet, add more flour.
  9. Cut dough into 4’s and roll out into long tubes using your hands. Using a scraper (or knife), rustically cut the tube/dough into gnocchi shapes.
  10. Make the brown butter sauce by adding grass-fed butter to a pan on medium low heat.
  11. When it begins to bubble, add chopped garlic and allow it to sauté for a minute. Then add chopped sage leaves. When butter starts to brown, remove it from the heat.
  12. In a large frying pan over medium low heat add in 2 Tbsp olive oil and pan fry the gnocchi until they get golden brown on each side.
  13. Remove and serve with brown butter and sage sauce, a generous serving of brussels sprouts and broccoli micro greens if you’d like.
Holistic Wellness https://holisticwellness.ca/

Did this change how you feel about pasta? Do you feel better avoiding it altogether? Super curious about you have to say on this topic. Share below!

 

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

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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

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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.

 

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Celery Root Soup (Gluten Free, Dairy Free, Paleo, AIP)

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Are you familiar with celery root? It’s also called celeriac and it tastes like a cross between celery and parsley. It’s starchy like other root veggies and makes a really fantastic substitute for mashed potatoes (no, really!). So if you’re looking for a low carb alternative, celery root is it! 
 

Although this amazing vegetable offers a lot to write home about in terms of taste and nutrition, it’s one of the less attractive veggies at the market and for that reason, it’s often overlooked. This vegetable gives new meaning to the phrase, ‘don’t judge a book by its cover.’ It’s shaped like a globe and has this gnarly, uneven and brown appearance – it reminds me of something straight out of Harry Potter 😛 (take a look at the photo and you’ll see what I mean!).

 
On the inside however, this veggie is creamy, white and aromatic – just beautiful. Once you’ve tasted it, you’ll kick yourself for not having tried it sooner. 
 
Celeriac is rich in dietary fibre which is essential for maintaining proper digestion. It helps keep everything moving, if you know what I mean 😛 It’s also a good source of Vitamin C and fantastic for helping to strengthen the immune system, especially this time of year (hello cold n’ flu season and cold weather!). 
 
Ok, back to the mashed potatoes talk! When you’re on an AIP diet, the comfort of the white potato is off limits to you. White potatoes are part of the nightshade family and many people who have autoimmune conditions have trouble with them. That’s why it’s invaluable to have substitutes like celery root to lean on when you have these dietary restrictions. You can turn this unassuming veggie into a gorgeous puree or mash to help satisfy that carb craving. 
 
Let’s talk about this soup now. It’s rich and savoury. Luxurious in texture. And adding the cooked bacon bits on top just adds some much needed crunch. Enjoy!
 
We want to know –> what’s the most challenging part of following an AIP protocol for you? Share with us in the comments below. 
 
We love seeing what you’re cooking up! Don’t forget to share your recreations with us on Instagram @holisticwellnessfoodie  @valeriepiccitto
Celery Root Soup
Serves 4
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Ingredients
  1. 4 slices bacon, cooked & chopped
  2. 2 Tbsp extra virgin olive oil
  3. 1 large leek, sliced
  4. 2 1-pound celery roots, cut into 1 inch pieces
  5. 1 cup celery, chopped
  6. 2 garlic cloves, minced
  7. 5 cups vegetable stock
  8. 1/4 cup full fat coconut milk
  9. 2 Tbsp fresh chives, chopped
  10. sea salt
Instructions
  1. Cook bacon as you normally would. Drain on a paper towel lined plate. Chop & set aside.
  2. In a large soup pot, warm olive oil over medium heat, add sliced leeks, celery root and celery. Cover and cook for 20 minutes.
  3. Add garlic and sauté for a minute until fragrant.
  4. Stir in broth. Bring to a boil and reduce to a simmer for 10-15 minutes or until celery root is fork tender.
  5. In batches, carefully blend soup mixture (you can use a hand immersion blender or your blender).
  6. Add the blended soup back into the pot and stir in coconut milk. Season with sea salt.
  7. Portion out soup and garnish with chopped chives and bacon.
Notes
  1. *If you are NOT on the AIP protocol, feel free to add in some fresh black pepper.
Holistic Wellness https://holisticwellness.ca/
 
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Chocolate Collagen Avocado Pudding (Paleo, Keto, Dairy-Free, Grain-Free + Loaded with Healthy Fat)

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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
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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/
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No-Bake Almond Butter Trail Mix Bars (Gluten Free, Vegan, Paleo, Dairy Free, Refined Sugar Free)

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It’s almost the holiday season! Which means I’m going to be getting my baking on REAL soon. I LOVE cooking and baking for friends and family and these trail mix bars are going to be a hit. 

They took only minutes to whip up and the best part, they are no-bake! I love me some no-bake recipes. It means I can dirty less pots and pans in the process. 

Meet my Almond Butter Trail Mix Bars.

Back in the day when I didn’t care about ingredients and sugar, I ate trail mix and granola bars like they were no ones business. Food companies do a great job marketing their products, leading you on to believe that their bars are healthy. 

And well, I got sold. Over and over again. And so did my parents.

Of course now it’s a different story. I read labels and look out for gluten, gmo ingredients, high sugar content and so on. In fact, it’s not often that I buy packaged foods, unless I know they are from trusted paleo and keto companies. 

Now let’s get real for a minute though. These trail mix bars aren’t meant to be something you chow down on and eat like 10 (although, it’s easy to do that!). They are dipped in chocolate and even though I choose the best organic ingredients and dairy free chocolate, they are a treat. Mind you, a MUCH healthier treat and bar than something you’d pick up at the grocery store. 

They are loaded with healthy fats and omega 3’s, gluten free, dairy free and refined sugar free. Get creative with this recipe and use your favourite trail mix ingredients. I used up what I had on hand and for a little sweetness, added in some dried cherries. Cherries and chocolate together are one of my favourite combos! Try my Chocolate Chip Cherry Muffins here. 

Onto the baking! Hope you enjoy these delicious gems as much as we did 🙂

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

 

No-Bake Almond Butter Trail Mix Bars

A no-bake delicious low sugar trail mix bar that is free from gluten, diary and refined sugar. 
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Course: Dessert, Treats
Keyword: baking, dairy free, gluten free, healthy fats, holisticwellness, low sugar, paleo, paleodesserts, paleotreats, refined sugar free, treats
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8
Author: Samantha Gladish

Ingredients

  • 2 tbsp maple syrup
  • 3/4 cup almond butter
  • 1 tbsp coconut oil
  • 1 cup crispy rice cereal I used GoGo Quinoa Chocolate Puffed Cereal
  • 1/2 tsp sea salt
  • 1/4 cup dried cherries or other dried fruit
  • 3/4 - 1 cup mixed seeds I used pumpkin seeds and sunflower seeds

CHOCOLATE COATING:

  • 3/4 cup dark chocolate chips
  • 1 tbsp coconut oil

Instructions

  • Line a baking try with parchment paper. Melt together, over medium-low heat, maple syrup, almond butter and coconut oil. Be sure not to boil the mixture, otherwise, the almond butter will start to burn the bottom of your pot.
  • Once mixture is melted, add in crispy cereal, sea salt, dried fruit, seeds (leaving out the chocolate chips and coconut oil for coating).
  • Combine the mixture well in your pot. Once well mixed, scoop out onto parchment paper and using a spatula, spread it out evenly, making sure to press down firmly. It won't take up the entire baking tray. Just spread it out into a square or rectangular shape. Then place it in the freezer to set.
  • Meanwhile, over a double boiler, melt together chocolate chips and coconut oil.
  • Remove bars from the freezer and using a sharp knife, cut them into 12 individual bars.
  • Dip one side of the bars into the melted chocolate and place chocolate side up, back onto the parchment paper. Once all bars have been dipped (feel free to cover the entire bar in chocolate), place it back into the freezer for 20 minutes to set.
  • Remove from the freezer and enjoy! Store bars in a sealed container in the fridge for up to 2 weeks or keep in the freezer.

Notes

Links to Products used in this Recipe:
Amazon:
Go Go Quinoa Cereal
Eden Organic Dried Cherries
PureFeast: (use code HOLISTICWELLNESS to save 10% on orders over $75)
Raw Almond Butter
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Sun Butter Bark (Paleo, Keto, Nut Free, Dairy Free, Egg Free)

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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
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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/
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BBQ Chicken & Sweet Potato Casserole (Paleo, AIP)

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Casseroles are by far the best and easiest dinners to whip up. Plus, you can make a massive one, enjoy the leftovers for lunch the next day and basically meal prep like a BOSS! This BBQ Chicken and Sweet Potato Casserole will definitely win your heart over, and your family too! 

Nothing says fall like sweet potato and although I’m not quite ready to let go of the hot summer weather, I don’t have a choice. I live in Canada and the coldness is approaching – UGH! (I swear I was born in the wrong Country). 

But with fall comes delicious soups and stews, casseroles and all things pumpkin. Like these Pumpkin Almond Butter Bars. They are my favourite and I can’t wait to bake them up again. 

So back to casseroles…

This casserole is quite versatile. Instead of sweet potato, you could use mashed cauliflower, regular white potato, mashed parsnips and carrots, or even cauliflower rice. And to keep this recipe AIP friendly, use an AIP approved BBQ sauce, like this one here. 

You guys might think this dish looks super fancy and time consuming, but trust me it’s not. And when it comes to cooking, I prefer taking the quick and easy route. If I have the time, I’ll make something a little more fancy, but trust me guys – most of the meals that I cook might ‘look’ gourmet but ANYBODY can make them. 

A few notes about this recipe:

  1. I cooked my sweet potato in the instant pot. I placed the rack on the bottom of the instant pot, added in 1 cup of water, then placed 2 large sweet potatoes on top of the rack. I set the timer for manual – 15 minutes and viola. Mashed sweet potato in NO TIME! You can use this method, or boil your sweet potato or roast in the oven. Your call.
  2. The chicken – we bought an organic whole roasted chicken and shredded it up. We used this for lettuce tacos, this recipe of course and for breakfast scrambles. It’s a time saver, but you can roast your own chicken if you prefer.

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (scroll below to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Ok, let’s get cooking. I hope you enjoy this deliciousness as much as we did! Be sure to leave your comments below and let us know how you liked it. We love to hear from you. 

BBQ Chicken & Sweet Potato Casserole
Serves 4
A Paleo and AIP friendly casserole dish that is loaded with beta-carotene, healthy fiber and satiating protein.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 5-6 lbs sweet potato, roughly 2-3 large sweet potatoes, mashed (see notes above)
  2. 1/4 cup coconut oil or butter or other choice of fat
  3. Sea salt and pepper (omit pepper for AIP)
  4. 4-6lbs shredded chicken (thigh or breast)
  5. 1 cup BBQ sauce (choose AIP BBQ sauce - see notes above)
  6. 1/3 cup green onion, chopped, plus more for garnish
  7. Fresh parsley, for garnish
Instructions
  1. Preheat oven to 350F and grease a lage casserole dish.
  2. Mixed mashed sweet potato with coconut oil, salt and pepper.
  3. Spread evenly into large greased casserole dish.
  4. In a large bowl, combine shredded chicken, BBQ sauce and green onion. Spread on top of sweet potato layer.
  5. Place the casserole in the oven and bake for 25 minutes. Serve topped with green onion and fresh parsley. Serve alongside a large green salad.
Notes
  1. See notes above for tips on cooking sweet potato and preparing chicken.
Holistic Wellness https://holisticwellness.ca/
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