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Grain Free Wild Blueberry Chia Muffins

Ok, so, my muffins look green! That’s what happens when you combine BLUEberries with baking soda. It’s chemistry people! But don’t let the colour deter you from making these delicious gems….because they are delicious.

In fact, it’s easy to transform a standard muffin into a gluten free, dairy free, low sugar, grain free treat and still have it taste delicious!

The honest truth is that more and more people are becoming conscious of ditching the grains, dairy, gluten and sugar (which is a good thing!!) and that really excites me!

Why? Because that’s what my cooking and baking is all about and that’s what my diet currently reflects.  

Of course, some sugar, dairy and gluten creeps it’s way into my diet every now and again, but it’s rare. And being able to recognize how I feel by eliminating these food culprits is enough for me to keep them out of my diet. 

With my hashimoto’s, it’s really important that I avoid certain foods that could exacerbate my autoimmunity. This is why grains/beans/legumes/gluten/dairy has gotten the boot. And trust me, it’s not easy. 

Sometimes I find myself sprinkling goat cheese or sheep cheese into my salad and on my most recent trip to Florida, grains and gluten found their way onto my plate. I thankfully ate at great restaurants that focused on local, organic and sustainable ingredients, but still… gluten is gluten. 

Wherever you are on your health journey, it’s important that you be gentle with your body. It’s important not to beat yourself up because you had a slip up, because you ate the extra slice of bread, or that your travelling endeavours made it difficult to completely eliminate your food culprits. 

Now with that said, it’s also important to recognize how badly you may feel by letting these certain foods creep into your diet. The truth is, gluten (for most people) can cause an autoimmune flare up just by one tiny BITE! 

In my case, and while traveling, I made sure to drink adequate amounts of water, get lots of sleep, take my digestive enzymes to help me break down my food better, take my probiotics, and follow my adrenal-thyroid supplement protocol. 

And this is why what you do MOST of the time is so important. 98% of the time, this is where I focus my energy – on staying well and vital, taking my supplements, moving my body, getting adequate sleep, slowing down, eating well and eliminating my food culprits. 

It’s not always perfect. It’s a process. In fact, it’s a lifelong journey and I’m in it for the long haul of experimenting, testing, eliminating, re-introducing and more importantly, enjoying the process of learning. 

As with this recipe, I’m so happy that coconut is NOT on my autoimmune elimination list (some people do react to it). These #grainfree #glutenfree #diaryfree muffins are super delicious, light, fluffy, and loaded with protein and fiber. 

1/4 cup of coconut flour (here’s the one I used here), provides close to 10g of fiber and 4g of protein. With the addition of 6 protein rich eggs in this recipe, these muffins won’t be spiking your blood sugar – which is key to supporting overall hormonal health, weight, energy and supporting your menstrual cycle. 

Now let’s eat!

P.S. –> My Clean, Lean and Green program is currently on sale and it includes delicious guilt free treats just like this, plus, quick and easy to prepare recipes to help you support your hormones and lose weight. It’s a full 21-day program with a customized meal plan guaranteed to take the overwhelm and confusion out of what to eat, when to eat and how to support your health and body. Click here for more details. 

 

 

Grain Free Wild Blueberry Chia Muffins
Yields 12
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 1 cup organic coconut flour
  2. ½ tsp sea salt
  3. 1 tsp baking soda
  4. 1/3 cup maple syrup
  5. 1 cup coconut milk
  6. 6 organic eggs
  7. 2 tsp Vanilla Extract
  8. ¼ cup coconut oil, melted
  9. ¼ cup chia seeds
  10. 2 tbsp shredded coconut flakes, unsweetened
  11. 1 cup wild blueberries, frozen or fresh
Instructions
  1. Preheat over to 350 degrees and line a muffin tray with liners.
  2. Combine the coconut flour, baking soda & salt in a bowl.
  3. In a bowl whisk together the milk, maple syrup, eggs, coconut oil and vanilla.
  4. Add the chia seeds and blueberries combine.
  5. Pour the wet ingredients into the dry ingredients and mix well.
  6. Spoon the batter into the muffin tray, filling cups about 3/4 of the way.
  7. Bake at 350F for 25-30 minutes, until golden brown and cooked through.
  8. Cool on rack and serve.
Holistic Wellness https://holisticwellness.ca/
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The Perfect Peanut Butter Cookie

Having a child with several food sensitivities in the house can be challenging. Especially when trying to find ready made treats, or even, when preparing treats at home.

My little man loves cookies, his favorite being peanut butter. We have tried many different store bought and bakery bought options, in a quest to find a cookie that he can enjoy without compromising his health.

Unfortunately, we always end up finding overpriced garbage or just plain old mass-produced, conveyor-belt rollin’, cellophane wrappin’, sugar laden, un-edible garbage.

Needless to say, I have spent countless hours trying to perfect the tastiest and healthiest “egg-less, gluten, wheat and refined sugar free” peanut butter cookies. Proudly I can finally say I have…

…I introduce to you the THE PERFECT PB COOKIE. They’ll never know what ingredients are missing ?

With all the amazing gluten free flours available nowadays, plus with some handy little tricks (like swapping eggs for flax eggs), there are numerous ways to turn a un-healthy cookie into a healthy one!

And the best part… your kids will never even know it! I’ve baked up so many treats for my family and they’ve all happily gobbled them up. 

As for all you moms out there who are trying to get your kids to eat healthier, I’ve found it helpful getting my kids involved in the cooking and baking process. When they see you using whole food ingredients, it just becomes second nature to them to eat those foods versus unhealthy ones. 

What you eat as a family has a profound impact on how your child not only grows and develops, but it impacts the food choices they make as they get older and learn to make their own decisions. 

From one mother to another, I hope your kids love this peanut butter cookie recipe and if peanut butter is an allergen in your household, simply swap it out for another nut or seed butter. 

Enjoy!

The Perfect Peanut Butter Cookie
Yields 12
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
MIX TOGETHER
  1. ¼ cup of coconut oil
  2. ¼ cup of natural peanut butter – I have also used almond and cashew butter, peanut is our favourite
ADD
  1. 1 Flax egg - (Mix 1 tbsp. of flax seeds & 2 tbsps. of water, and let sit for about 10 mins)
  2. ½ cup coconut sugar
  3. 2 tsp. vanilla extract
ONCE ALL WET INGREDIENTS HAVE BEEN COMBINED ADD
  1. 1 cup of gluten free oat flour
  2. 1 cup of almond flour
  3. ½ tsp. of sea salt
  4. ½ tsp. of baking soda
  5. ½ tsp. of baking powder
FINALLY ADD IN
  1. ½ cup of enjoy life chocolate chips. (If you decide to use a different chocolate make sure they are mini chips. The big ones don’t stick to the cookie dough very well)
Instructions
  1. Preheat oven to 350F.
  2. Roll dough into balls and place onto a prepared cookie sheet lined with parchment paper. Depending on how big you make them, you can get anywhere from 12-18 cookies out of this batter.
  3. Bake for 11-15 minutes.
  4. Cool for 5 minutes before devouring them!
Holistic Wellness https://holisticwellness.ca/
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Fat PHAT Bombs – High Fat, High Protein & Sugar Free

Are you ready for a sugar free treat that is full of healthy, gut supportive, hormone loving FAT?

Ya… I thought you’d be excited!

My good friend Marni, over at the Ultimate Health Podcast shared a recipe for Carob Cookies on her FB page the other day and I went ahead and just had to make them and added in a few extra ingredients of my own.

And the best of part; you only need are 5 simple and healthy ingredients, that you probably already have on hand! #bonus

One of the ingredients in this delicious fudge or bark or phat bomb (it’s just so many things, I’m not sure what to call it!), is carob.

If you don’t have carob powder, you can use cacao powder, but you would need to add some sweetness to the batter. I would suggest Lakanto or maybe stevia. This would keep it sugar free. Otherwise, you can use some brown rice syrup or maple syrup. Raw cacao powder is quite bitter, so it would definitely need a touch of sweetness.

So why carob?

Well, you know I’m a big fan of cacao and it’s loaded with lots of minerals and goodness, but it does contain caffeine and theobromine, which can be stimulating for some people. And, often times, when people are looking to lower inflammation and/or histamines in their body, chocolate/cacao needs to be eliminated, whereas carob can still be enjoyed! 

In the effort to support those trying to lower inflammation and heal their gut, carob is a great alternative to chocolate/cacao. And best part of all, this recipe is incredibly supportive for those who are trying to eliminate sugar. 

I know how difficult it can be to kick the sugar habit, but by introducing more healthy fats and quality protein, you’d be surprised how quickly your cravings can diminish.

I think you’ll love this guilt free, delicious treat! Be sure to let me know how you like it and how quickly your family eats them up!

Ingredients:

  • 5 cups large coconut flakes
  • 2 tbsp carob powder (toasted or roasted, NOT raw! I use Bob’s Red Mill brand, otherwise use cacao powder)
  • 1/2 cup coconut oil (not melted, but soft, room temperature)
  • 2 heaping tbsp raw almond butter
  • 1 scoop organic Chocolate Whey Protein Powder (I used Progressive Organic Whey. Use your favourite brand and type).

Directions:

Blend all ingredients together in a blender or food processor. Scoop out onto a plate or tray covered with parchment paper. Evenly spread out ‘batter’ and put in the freezer for 30-40 minutes. Once frozen, break up into pieces and enjoy! 

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Nut & Seed GRAWnola Bars

I experiment often in my kitchen in an attempt to make the perfect protein bar. 

There have been many epic fails, but I do still eat my weird and failed concoctions! That’s the best part!

I really wanted to make a nut and seed bar that was full of healthy fats and protein to truly kick the hunger pangs in the butt! I mean, let’s face it… how many times have you reached for a crappy store bought granola bar or sweet treat only to be going back for more and more to be truly satisfied. 

Our bodies need nutrients and more importantly, they need fat, protein and carbs in the right proportions to truly feel full and satiated. 

 

These bars do just that! They are incredibly hearty and a few bites will leave you satisfied. Plus, they contain immune boosting zinc, heart healthy and brain feeling omega 3’s and lots of anti-aging vitamin E!

Best part, they are homemade! You can’t beat homemade. With all the junk and artificial sweeteners and preservatives found in store bought bars, you are better off preparing your own delicious and healthy versions. 

It takes 5 minutes to put these beauties together and no cooking is involved! They are raw, gluten free and vegan friendly 🙂

Nut & Seed GRAWnola Bars
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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. 3 large medjool dates
  2. 1 cup raw almonds
  3. 1 cup raw walnuts
  4. 1/4 cup hemp seeds
  5. 1/4 cup sunflower seeds
  6. 1/4 cup pumpkin seeds
  7. 1/4 cup chia seeds
  8. 1/2 cup almond butter
  9. 1/4 cup maple syrup
  10. 1 tsp ground vanilla bean
  11. 1 tsp ground cinnamon
Instructions
  1. Combine all ingredients into a food processor and process until smooth.
  2. Scoop mixture into an 8x8 brownie pan prepared with parchment paper and press down to flatten.
  3. Refrigerate for 30 minutes to firm up.
  4. Cut in 12 or 16 bars.
Notes
  1. Goji berries, cacao nibs and shredded coconut would make a great addition to these bars. Even chopped up dried apricot or other dried fruit would add great texture and sweetness. In place of maple syrup, coconut nectar would also make a great alternative.
  2. Keep bars in freezer for a harder texture. Bars will last up to 1 week in the fridge.
Holistic Wellness https://holisticwellness.ca/
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Rice Krispies Squares- All Grown Up!

I loved rice krispie squares as a kid.  I remember pulling up a chair to the oven so I could see my melt the marshmallows and the butter and stir together the rice krispies. They were so easy to make, but sadly, full of processed ingredients and high in sugar. 

And even worse, you can now buy pre made rice krispies which contain even more junk and artificial ingredients. These are what most parents are sending their kids off to school with as treats! 

Enter, the all grown up rice krispies! They are insanely delicious and kid friendly approved (my nieces approve all my treats), but they are super satisfying and loaded with more ‘adult’ friendly (and waist friendly) ingredients!

With almond butter (healthy fats) and unprocessed natural sugar (maple syrup), plus a few simple and natural additions, like cinnamon, vanilla and coconut; these treats are waaaaaay better than what Kellogg’s is serving up!

Plus, they are gluten free. Huge bonus!

Image 7

I whipped these up last week in literally 5 minutes. They lasted 1 day and so I made a fresh batch to bring up north for the long weekend. Again…they didn’t last long!

Hope you enjoy them as much as I do! 🙂

All Grown Up Rice Krispie Squares
Yields 16
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1/2 cup almond butter (try sun butter for nut free version)
  2. 1/2 cup maple syrup (the real s**t, not aunt jemima's!)
  3. 2 tbsp shredded coconut
  4. 1 tsp cinnamon
  5. 1 tsp ground vanilla bean
  6. 3 1/2 cups Natures Path gluten free crispy rice cereal
  7. 1/4 cup chocolate chips, melted (optional, can use for drizzle)
Instructions
  1. In a medium saucepan over low heat, melt together the almond butter and maple syrup. Stir together until well combined.
  2. Once melted, add in coconut, cinnamon and vanilla. Stir well.
  3. Lastly, add in crispy rice cereal and mix until well combined and cereal is completely coated with almond butter mixture.
  4. Transfer to an 8x8 baking dish lined with parchment paper.
  5. Pour into dish, press down into pan and place into the freezer to set. *If you are drizzling chocolate on top, place in freezer. Otherwise, place in fridge to set.
  6. Leave in freezer for 5 minutes, then remove and drizzle with melted chocolate. Place back into freezer to harden chocolate, for approximately 10 minutes.
  7. Let sit for 5 minutes before cutting into desired squares.
Holistic Wellness https://holisticwellness.ca/

 

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Carrot Cake Muffins with Maple Coconut Whip

I always think that when I bake muffins, I’m going to take a peak into the oven and see these overly fluffy, luscious looking muffins that actually rise!

Many times, this does not happen. But I’ve learned that as I continue to use more denser flours, such as coconut flour and/or almond flour, there isn’t always going to be that perfect rise in my muffins.

That’s what happened with these babies! I took a peak into the oven and well…not much was happening. I thought to myself, “epic fail!” BUT…the complete opposite happened. 

Once I took a bite into these golden gems, they were the fluffiest and lightest muffins ever! I was so happy, I ate 3!

You should eat 3 too. There’s a good chance you will, especially once you’ve had them with the coconut whip on top. Oh my! It takes things to a whole other level.

  Image 8 I hope you enjoy these carrot cake muffins as much as I did. I had 2 large bags of carrots in the fridge and had to find a way to use them up before they went bad.

On a random note… do you partake in a grocery delivery? I do! And that’s why I had 2 bags of carrots. My girlfriend started up her own organic produce delivery in my city and so I get a big box of delicious, organic and mostly local fruits and veggies dropped to my door every week. 

I love it! I highly encourage you to find a local and organic produce delivery in your area. With the array of fruits and veggies that I get every week, it’s encouraged me to come up with new and exciting recipes.  Happy Baking xoxo

Carrot Cake Muffins with Maple Coconut Whip
Yields 12
Paleo, gluten free and dairy free
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. ¾ cup almond meal
  2. ½ cup coconut flour
  3. 1 tsp baking soda
  4. 1 tsp baking powder
  5. 2 tsp cinnamon
  6. 1 tsp pumpkin pie spice
  7. ¼ tsp sea salt
  8. 2 eggs
  9. ½ cup maple syrup
  10. 1 tsp ground vanilla bean
  11. ¼ cup coconut or almond milk
  12. 2 tbsp coconut oil, melted
  13. 1 mashed banana
  14. 1½ cups shredded carrots (about 4-5 large carrots, grated)
  15. Maple Coconut Whip
  16. 1-2 cups coconut cream
  17. 1 tbsp maple syrup
Instructions
  1. Preheat the oven to 350F degrees.
  2. Line a muffin pan with liners.
  3. Grate your carrots. This should equal approximately 1½ cups of packed shredded carrots. Put this amount in a small bowl and set it aside.
  4. In a bowl, combine almond flour, coconut flour, baking soda, baking powder, cinnamon, pumpkin pie spice, vanilla and sea salt with a fork. Set the bowl aside.
  5. In another bowl (large), mix the eggs, syrup, and milk with an electric mixer until well combined. Add the melted coconut oil and mashed banana to the bowl and mix with the electric mixer until well blended.
  6. Pour floue mixture into wet ingredients. Use mixer to combine ingredients together.
  7. Fold in the shredded carrots.
  8. Scope evenly into muffin pan.
  9. Bake for 30 minutes- switching the direction of the tray half way through baking to help evenly cook.
  10. To Make Maple Coconut Whip - place 1 can of coconut milk in the fridge overnight.
  11. In the morning, scoop out the hard cream from the top of the can. Place in a bowl.
  12. Add in maple syrup. Use a whisk to combine together.
  13. Serve on top of warmed carrot cake muffins 🙂
Notes
  1. The maple coconut whip is amazing to use as a frosting on cupcakes or cakes. It's so simple to make and will last 4-5 days in the fridge. I like to dip my fruit into the leftovers. Makes the perfect snack.
Holistic Wellness https://holisticwellness.ca/
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Raspberry Banana Ice Cream

It’s safe to say that summer has arrived despite the long delay! And when I think summer, I think icey treats! Who doesn’t love a nice big bowl of ice cream on a hot summer day? Since summer has now arrived, let’s enjoy this summer treat we have all loved since we were kids. As I am focusing on family nutrition, I love to create recipes I know would work for kids and families on a busy schedule. This is such an easy recipe and takes about 5 minutes to make!

Quality
Remember quality is key here, raspberries and bananas are heavily sprayed fruits, so buying organic from your grocery store or from a local farmers market is important. As stated on EWG’s (Environmental Working Group) site, raspberries were ranked 27th and bananas were ranked 32nd on pesticide residue levels.

Freezing
Frozen fruit is great to buy! Some companies use what’s called flash freezing where they pick the fruit at its peak ripeness and then freeze almost immediately. Check for packages that say ‘picked and flash frozen within 4 hours’ and make sure to check the ingredient label for any added sugars. Freezing that quickly after being picked will preserve and trap the nutrients at its most optimal level so your body can enjoy the benefits it needs and deserves.

The Benefits
What’s so good about raspberries and bananas anyways? Well, bananas are high in potassium as well as vitamin B6. Also, the vitamin C and manganese content found in bananas provide antioxidant protection against free-radical damage. Also, this delicious fruit is high in fibre! Raspberries include phytonutrients such as ellagic acid and flavonoids such as quercetin and kaempferol. They also contain anthocyanins, which give rasberries their deep red colour among countless other health benefits. 

Stephanie xo

Raspberry Banana Ice Cream
Serves 3
Healthy Homemade Ice Cream
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Total Time
5 min
Total Time
5 min
Ingredients
  1. 2 organic frozen bananas
  2. 1 cup of organic frozen raspberries
  3. 1 tbsp. maple syrup
  4. 1 tbsp. unrefined coconut oil
Instructions
  1. Throw all ingredients into a blender.
  2. Blend until smooth or desired texture is reached.
  3. Using an ice cream scoop, scoop three large servings of ice cream into a bowl.
  4. Sprinkle any desired toppings such as walnuts, almonds, pine nuts or cacao nibs (optional).
Notes
  1. I enjoyed my ice cream as is, without any added ingredients on top and it was delicious! However, feel free to add nuts in order to add some protein to complement the quality fat and fibre in this tasty little treat.
  2. Enjoy!
Holistic Wellness https://holisticwellness.ca/
References:
• The World’s Healthiest Foods, George Mateljan

• Environmental Working Group, Shopper’s Guide to Pesticides in Produce, http://www.ewg.org/foodnews/list.php#

 

 

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Gluten Free Chocolate Oat Bars

What do you reach for when craving a snack?

I’m sure most of us crave something sugary, or salty during that 3pm crash. If you haven’t nourished yourself all day with the right amounts of nutrients, and your on your second pot of coffee by 3pm; there’s a good chance sugar and salt are on your mind!

I’ve been there… we’ve all been there, and it’s time to get outta there!

Fruits, nuts, seeds, a protein shake; these are all great snacks to have mid day. I always encourage my clients to reach for a whole food option when it comes to snacking. No prepackaged special K bar is good in my books. And to think, as a teenager I used to eat those! My I’ve come a long way 😉

These bars are just what you need for that afternoon fix. In fact, they are full of nutrients and goodness, that they would be great along side a bowl of fruit in the morning for your kids, before sending them off to school. I mean… don’t you think it’s time to ditch the pop tarts?!

So let’s get to it…

Image 1

 

Gluten Free Chocolate Oat Bars
(recipe adapted from Joyous Health Book)

Ingredients:

2 and 1/2 cups wheat free rolled oats ( I use Bob’s Red Mill)
1 cup chocolate whey protein powder (I use Progressive Organic Whey)
2 tbsp raw cacao powder
1/4 cup sesame seeds
1/2 cup unsweetened shredded coconut
1/3 cup chocolate chips (optional, but great for extra sweetness for kids! I like Enjoy Life chocolate chips)
1/2 cup roughly chopped walnuts
1/4 cup coconut sugar
2 tsp cinnamon
1 tsp ground vanilla bean
1 cup raw almond butter
1/4 cup coconut oil
1/2 cup almond or coconut milk
2 tbsp real maple syrup

Directions:

Preheat oven to 350F. Grease a large baking dish with coconut oil.
In a large bowl, combine oats, protein powder, sesame seeds, coconut, chocolate chips, walnuts, sugar, cinnamon and ground vanilla; mix well. In a small saucepan over low heat, melt almond butter and coconut oil together. Add to dry ingredients and quickly stir. Then add almond milk and maple syrup and mix well. Stir until well combined. Pour batter into prepared baking dish and press down evenly with hands. Bake for approximately 15 minutes. Remove from oven, keep oven on, and let batter cool slightly for about 10 minutes. Then cut into desired pieces and place on a cookie sheet. Cutting the batter into bars may get crumbly. Be careful when transferring them to a cookie sheet. Transfer back to oven and bake for another 12 minutes, until edges of bars start to crisp up.

These bars are amazing as is, or you can crumble them like granola and serve over your favourite sheeps yogurt or with some homemade almond milk.

Happy Baking 🙂

To Your AWESOME Health & Abundance,
Samantha xoxo

 

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Valentines Day Treats for Your Sweetheart

Valentines Day treats do not need to be unhealthy.

Avoid the unnecessary sugars, unhealthy fats, and poor quality chocolate (cacao is the way to go!) and make your valentine something sweet in your own kitchen!

I love this recipe (adapted from Doug McNish Eat Raw Eat Well cookbook). It’s loaded with heart healthy fats (bonus…February is heart health month!), tons of minerals from rich cacao powder, and lots of antioxidants from sweet raspberries.

It’s simple to prepare and chances are they won’t last long!

Raspberry Cacao Hemp Heartsraspberry

Ingredients:

1.5 cups shelled hemp seeds (soak for 30 minutes, discard water)
2 cups organic raspberries (I used frozen)
1 tbsp chia seeds
1/2 cup raw cacao powder
1/3 cup maple syrup
1/4 cup filtered water
1/4 cup melted coconut oil (melt over low heat till liquid)

Directions:
In a blender or food processor, combine hemp seeds, raspberries, cacao powder and maple syrup. Blend until smooth. Add water and coconut oil and continuing blending until smooth. Spread into a baking dish and freeze for 1-2 hours. Remove from freezer and let sit for 10 minutes to bring to room temperature. Cut into squares or hearts using a cookie cutter.

Looking for other Valentines Day recipe inspirations?

I’ve got you covered!

Check out my:

Chocolate Lover’s Massage Butter

Dark Chocolate Goji Bark

Almond Butter Cups

Enjoy!

 

Happy Valentines Day 🙂
Samantha xoxo

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