Tag: low sugar

Carrot Cake Banana Bread (Gluten Free, Low Sugar)

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Last week I baked up a delicious CARROT CAKE BANANA BREAD, and it didn’t last long!

I also made a delicious cream cheese icing and topped it with toasted coconut which took it next level. Typically I would make a cashew icing, but cashews don’t agree with Gaetan, my fiance. 

I don’t follow any fancy icing recipe. With my hand mixer I blend together roughly 1/4 cup cream cheese with 1/4 cup butter and 3-4 tbsp icing sugar (I used Swerve Sweetener icing sugar which I ordered from Natura Market — this is an icing sugar replacement that contains 0 grams of sugar!) I eyeball the ingredients and add a bit more or less depending on taste.

For the toasted coconut, I heat my cast iron pan over medium-low heat, sprinkle in some shredded coconut and stir around for 1-2 mins. The minute I see it browning I remove it from the pan.

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!

And now for the main event —> Here’s the recipe for you! Enjoy and tag me in your delicious creations…

Carrot Cake Banana Bread

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Author: Samantha Gladish

Ingredients

  • 2.5 cups  almond flour
  • 1/4 cup monkfruit sweetener or coconut sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/2 tsp salt
  • 1/2 cup raisins (optional)
  • 1/2 cup shredded coconut  (optional)
  • 2 ripe bananas mashed
  • 2 tbsp coconut oil melted
  • 3 med eggs (if they are really large, 2 eggs will do)
  • 1 cup carrots grated
  • 1/2 cup pecans or walnuts chopped

Instructions

  • Preheat your oven to 350 degrees. Lightly grease a loaf pan and set aside.
  • In a large bowl, mix together dry ingredients: almond flour, sugar, baking soda, baking powder, cinnamon, ginger, nutmeg, salt, shredded coconut, and raisins.
  • In a smaller bowl, mix together your wet ingredients: coconut oil, carrots, mashed bananas, and eggs. Now fold your wet ingredients into the dry. Mix well and fold in nuts.
  • Spoon the batter into the loaf pan. Spread evenly across the top, and place in the oven
  • Bake for 45-47 minutes, or until the top is golden brown. Insert a toothpick in the middle to make sure center is cooked through. Remove from oven and let cool for 10 minutes before removing from pan🍌

 

 

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Double Chocolate Banana Salted Caramel Muffins (Gluten Free, Grain Free, Low Sugar)

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It’s December 1st, aka. The month of baking!  I whipped up these Double Chocolate Banana Salted Caramel Muffins over the weekend – yes it’s a mouth full.

But I’ve been obsessed with using the Lily’s Sweets salted caramel chocolate chips in pretty much all my baking lately. All of Lily’s sweets chocolate is SUGAR FREE and you honestly cannot tell the difference! I order these off of NaturaMarket.

Now of course, you can always add more sweetness to this recipe 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). 

High fat and low carb recipes are the main thing on the menu inside my Metabolic Reset program but they help to bust through sugar cravings like nobody’s business (and it might be going on sale real soon, so stay tuned 😉

😋 Here’s the recipe for ya!

 

Double Chocolate Banana Salted Caramel Muffins (Gluten Free, Grain Free, Low Sugar)

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Course: Treats
Servings: 12
Author: Samantha Gladish

Ingredients

  • 2  large bananas mashed
  • 2 tbsp coconut oil melted
  • 3 large eggs
  • 2 cups almond flour finely ground
  • 1/2 cup cacao powder or cocoa powder
  • 1/2 tsp sea salt
  • 1 tsp ground cinnamon
  • 1/2 tsp baking soda
  • 1/2 cup salted caramel chocolate chips

Instructions

  • Preheat the oven to 350F and line a muffin tray with muffin cups.
  • Add all ingredients except chocolate chips into a mixing bowl and mix until well combined.
  • Stir in the chocolate chips.
  • Transfer batter to the lined muffin pan, filling the holes 3/4 of the way up.
  • Bake on the centre rack of the preheated oven for 20 to 22 minutes, or until muffins are puffy and cooked through.

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!

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Sweet Potato Pecan Muffins (Gluten Free, Paleo, Grain Free, Low Sugar)

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Sweet potatoes are a regular in my house. You can mash them, roast them, bake with them and combine them with a variety of herbs or spices. Lately, I’ve been on a sweet potato kick as you might notice from this recipe below!

If you haven’t made these muffins yet, I encourage you to try them out asap. They’re sooooo good!

Sweet potatoes are rich in fibre, vitamin B6 and iron – all good things we need more of, especially the fibre. 

If you’re dealing with any digestive issues or constipation, I highly encourage you to start increasing your vegetable intake as well as getting in more water. I can’t tell you how many of my clients experience complete digestive relief by simply applying these 2 strategies. 

 

I ordered most of the ingredients for this recipe from NaturaMarket.ca 

  • The coconut flour
  • Baking Spices
  • Coconut Oil
  • Monk Fruit Sweetener (I love Lakanto for baking!)

 

 

I LOVE that NaturaMarket is a one-stop-shop for all things Gluten-Free, Paleo, Allergen Free and so much more. They have so many goodies on there, I pretty much shop with them weekly. So much so, that I reached out to see if my community can get a discount so you can try them out for yourself!

    • Never ordered from NaturaMarket before? SHOP HERE + get 15% off your first order with the coupon code HEALTHYHORMONES2020
    • Already a customer? SHOP HERE + save 10% off your very next order with the coupon code HEALTHYHORMONES10 (one time use only)

Now onto the recipe for these amazing muffins! 

Ingredients:

  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon sea salt
  • 4 eggs
  • 1 cup sweet potato, cooked and mashed
  • 1 teaspoon vanilla extract
  • ½ cup coconut oil, melted
  • ¼ cup monk fruit sweetener – alternatively you can you coconut sugar or maple syrup
  • ⅓ cup pecan, roughly chopped
  • 3 tbsp shredded coconut
  • 12 pecans for garnish

Instructions:

  1. Preheat the oven to 375 F. Grease or line a muffin pan. In a medium bowl whisk together coconut flour, baking powder, baking soda and spices.
  2. In a large bowl beat together eggs, mashed sweet potato, vanilla extract, lakanto and coconut oil.
  3. Add the dry mix into the wet mix and stir until all lumps are gone.
  4. Fold in chopped pecans and shredded coconut. Divide batter into 12 muffin cups and top each with a pecan.
  5. Bake for 25 minutes or until a toothpick inserted in the centre comes out clean.

Enjoy & happy baking! Tag me in your delicious creations @holisticwellnessfoodie 👈

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! 

 

Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.

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Almond Butter Fat Bombs (Gluten Free, Low Sugar, Dairy Free) – Sneak Peak Recipe from My Book!

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So, 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! 

Ever notice that? It’s normal. 

Sugar triggers pleasure receptors in your brain, and that causes you to want more and more and more. 

And it’s a nasty cycle.

You crave sugar, so you eat it and then you keep eating it and then you feel sluggish and it’s just not a fun place to be in.

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, healthy fat is incredibly important for hormonal health.

This is one of the 60 recipes from my book The 30 Day Hormone Soltuion. You can order your copy at hormonesolutionbook.com  (plus receive over $350 in amazing free bonuses!)
 
In the meantime, test out this recipe and enjoy!!

Almond Butter Fat Bombs

Crush your cravings with these truly satisfying almond butter fat bombs...next time you're craving something sweet, reach for one of these instead and watch your craving melt away.
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Servings: 12 fat bombs
Author: Samantha Gladish

Ingredients

  • 3⁄4 cup (156 g) cacao butter, cut into small chunks 
  • 2 tbsp (27 g) coconut oil or ghee 
  • 3 tbsp (18 g) raw cacao powder 
  • 3 heaping tbsp (about 54 g) crunchy or smooth almond butter 
  • 1/4 tsp vanilla extract
  • 1 pinch sea salt
  • 2 tbsp (24 g) monk fruit, Swerve or liquid stevia, or to taste (optional) 
  • 1/2 cup (42 g) coconut chips, roughly chopped or broken into small pieces (chopped nuts would work well, too) 

Instructions

  • Line a large muffin tin with silicone liners or parchment baking cups. Over a double boiler, melt the cacao butter and coconut oil together. As they start to melt, add the cacao powder and almond butter, gently stirring everything together. 
  • Add the vanilla, sea salt and sweetener of choice (if using). When melted, remove from the heat and stir in the coconut chips. Pour the mixture into the silicone muffin molds, filling just one-quarter of the way. 
  • Place the muffin tin in the freezer for 1 hour to set. Then remove it from freezer when ready to eat. If you are using the silicone molds, the fat bombs pop right out with ease! 
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Sneak Peak Recipe: Collagen Tahini Chocolate Chip Cookies (Gluten-Free, Grain-Free, Low Sugar)

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This is one of the 60 gluten-free and grain-free recipes you can find in my book The 30 Day Hormone Solution. You can grab your copy HERE. 

You know I’m all about that Tahini baby!! Tahini (ground sesame seeds made into a creamy paste) is a nutrient dense powerhouse, and can be used to replace any nut butter to create a nut-free goodie. This seed butter is rich in…

  • Plant Based Calcium
  • B-Vitamins (specifically rich in B1, B3, & B6) 
  • High in Fibre
  • Antioxidants

And because this recipe contains low to no sugar, is high in protein (thanks to the collagen) and healthy fat (thank you again to this tahini) these delicious gems wont spike your blood sugar, so it will help to keep you feeling happy and satisfied…

Sorry to tease you, but this recipe is exclusively available inside my new book The 30 Day Hormone Solution. I just wanted to let you know that if you’re seeking an amazing gluten-free, grain-free, chewy chocolate chip cookie recipe — it’s out there and waiting for you! You can grab your copy of my book HERE.

If you want a chocolate chip tahini recipe, like right now, please checkout my gluten-free & grain free Chocolate Chip Tahini Blondie recipe.

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Chocolate Chip Tahini Blondies (Gluten-Free, Grain-Free, Low Sugar)

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AHHHHHmazing!

That’s what I’ve got to say about this recipe! These gluten free, grain free gems are absolutely delish, and loaded with healthy fat, protein, and fibre. I keep all my dessert recipes very low to no sugar, so if you’re looking for healthy holiday dessert recipes, you’re in the right place.

You can join my FREE 5-Day Sugar Detox challenge for lots of sugar free and healthy recipes HERE.

Now, tahini is the star of the show in this recipe. Not sure what Tahini is?

It’s ground sesame seeds made into a paste. Just like almonds ground into almond butter. Tahini is loaded with plant based calcium, which means it offers up some bone protective benefits. If you don’t have tahini on hand, you can swap it out for almond butter or sun butter. Both would work well!

If you’re looking for a delicious and healthified treat to serve up this holiday season, whip up a batch of these blondies!

Chocolate Chip Tahini Bars
These gluten free, grain free gems are delish. I keep all my dessert recipes very low to no sugar, so if you’re looking for healthy holiday dessert recipes, you’re in the right place
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Ingredients
  1. 1 cup almond flour
  2. 2 tbsp coconut flour
  3. 1 scoop vanilla collagen creamer from Vital Proteins (optional)
  4. 1 tsp baking soda
  5. 1/4 tsp sea salt
  6. 1/2 cup tahini
  7. 1 egg
  8. 1/3 cup monkfruit (I use Lakanto)
  9. 1/4 cup maple syrup
  10. 3 tbsp coconut oil
  11. 1 tsp vanilla extract (or 2 tsps if not using vanilla collagen)
  12. 1/3-1/2 cup Lilys Sweets dark chocolate chips
Instructions
  1. Preheat oven to 350F. Line an 8x8 brownie pan with parchment paper.
  2. In a small bowl combine flours + collagen + baking soda + salt and set aside.
  3. In a large bowl whisk together tahini + egg + monkfruit + maple syrup + oil + vanilla.
  4. Add to the dry mix and stir until all ingredients are well combined.
  5. Fold in the chocolate chips, then spread into brownie pan.
  6. Bake for 23-25 minutes, until the edges get slightly golden brown.
  7. Let cool for 20 minutes before slicing.
Holistic Wellness https://holisticwellness.ca/
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Peach Scones (Gluten Free, Grain Free, Dairy Free, Low Sugar, Low Carb, Paleo)

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Peach. Scones. Need I say more? Peaches just scream summer and I absolutely love getting my hands on some fresh local peaches and baking up muffins, cakes and all of the things!

This was my first attempt at baking grain free scones and they are a win! 

I’m off to Italy next week and I have a feeling my breakfasts will be filled with croissants, muffins and scones – foods I’m not typically used to eating in the morning. But guess what?! I can’t freaking wait. Bring on the chocolate croissants, the pizza and pasta and the espresso 😉

I do not have one single ounce of guilt or food fear about what I’ll be eating in Italy. I’m going to embrace indulging. But here’s the thing. My body craves eating fresh fruits and veggies, fish and quality meats. So although the indulging will definitely be in full effect, so will the healthy eating. There will be a healthy balance -my healthy balance – and I’m ready to embrace it. 

And with that said, these peach scones are definitely a healthy indulgence. In fact, the ingredients are quite simple and if you’re looking to bring the sugar content down even more, I suggest using Lakanto (my favourite sweetener). You can order it here off the PureFeast.com site. Be sure to use code – HOLISTICWELLNESS – on your first three orders over $75 to save 10%. 

Lakanto is monk fruit. It’s a no cal sweetener and does not impact blood sugar. I used a bit of maple sugar in this recipe because it adds a slightly caramel flavour, which I thought would compliment the peaches well. 

In fact, I wanted to drizzle on some homemade caramel sauce but didn’t have the time. If you’re up for adding some more deliciousness to your peach scones, try my homemade caramel sauce. Click here for the recipe. It’s the same caramel sauce I used for my pecan cookies (which are REEEE-diculously good!). If you haven’t made them yet, it’s a must try. 

OK, I’m off to pack (and eat a scone). Enjoy these treats and savour every bite. Ciao!

Peach Scones (Gluten Free, Grain Free, Dairy Free, Low Sugar, Low Carb, Paleo)

Paleo friendly, grain free summer peach scones
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Course: Breakfast, Dessert
Keyword: dairy free, gluten free, grain free, low carb, low sugar, paleo
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Servings: 6
Author: Samantha Gladish

Ingredients

Instructions

  • Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
  • In a medium bowl, combine almond flour, coconut flour, sugar, sea salt, and baking powder.
  • In a small bowl, whisk together coconut oil, coconut milk, vanilla extract, and egg. Fold the wet mixture into the dry until a dough forms. (The dough should be pliable but not crumbly or stiff; add a little more milk, a teaspoon at a time, if it's dry.) Fold the peaches into the dough.
  • Place the dough onto the lined pan and form a disk shape/circle, about 1inch thick. Cut into 8 wedges (like a pie or pizza). Move the pieces apart by approximately 1 inch. Bake for about 20-22 minutes, until golden.
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Chocolatey Black Bean Brownies

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Image 2Simple, easy, and mess free!

These brownies are so easy to make. Pile all your ingredients into a food processor and viola! You’ve got delicious brownie batter made from BLACK BEANS!

Yes…ya heard right! These brownies are made with heart healthy, fibrous black beans. I was shocked at how moist they were! They are absolutely delicious and will become a new dessert staple of mine 🙂

I’m prepping for a Women’s Seminar next week and need to introduce them to easy and simple ways to prepare gluten free goodies, minus all the expensive gluten free flours out there. Let’s face it, almond flour, coconut flour; as much as these are staples in my baking, they can be quite costly.

So if you need a chocolate fix that won’t break the bank, make these brownies!

Black beans are packed with protein and fiber, two key macronutrients that help to keep you fuller for longer. This is also beneficial for balancing blood sugar levels.

“One cup of black beans provides over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lowering blood cholesterol levels. Decreased risk of coronary heart disease (CHD) and myocardial infarct (MI, or heart attack) have both been associated with increased intake of soluble fiber from food” – WHF.

In just 1 cup of black beans, you’ll get a super dose of magnesium, B1, folate and iron. All nutrients essential for your health. Not to mention the extra magnesium and antioxidant boost you’ll get from the added cacao powder!

Now let’s get backing!

Gluten Free Chocolatey Black Bean Brownies

Ingredients:

1 14oz. can black beans (I use Eden Organic)
3 organic eggs
½ cup of cacao powder
½ cup coconut oil, softened (room temp)
½ cup coconut sugar
½ cup of dark chocolate chips
1 tsp ground vanilla bean or vanilla extract
1 tsp ground cinnamon
½ teaspoon of baking soda
½ cup roughly chopped walnuts (optional)

Directions

1. Preheat oven to 350F
and grease a brownie pan with coconut oil.
2. Add all ingredients except walnuts to a food processor and puree to create your batter.
3. Add batter to brownie pan and gently stir in walnuts.
4. Bake for 30 minutes or until toothpick comes out clean.

 

Other ingredient options:

– Add 1/3 cup dried cherries for extra sweetness

– Try using ½ cup maple syrup instead of coconut sugar

– Butter works well instead of coconut oil

– High quality cocoa powder can substituted for cacao

– Top with toasted coconut flakes

 

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@holisticwellnessfoodie