The Skinny on Gluten-free

"Is there gluten in this?"

A question many of us are accustomed to hearing if not asking it ourselves. Especially in the part of the world I live (Colorado). Where allergy friendly markets and restaurants are becoming the majority. 

Because 'going gluten-free' has helped a small yet growing part of the population, there seems to be the thought that gluten-free is healthy or even that it is a weight-loss program. I've noticed these misconceptions flooding through social media (and other media) and polluting the mind's of otherwise health conscious eaters.

go ahead its gluten free.jpg

First and foremost, gluten-free is NOT a weight-loss diet

In fact, I have known several people that started gaining weight after making the adjustment to gluten-free. As a way to transition going gluten-free, they began eating the replacement products such as baking flours, pancake mixes, breads, muffins, bagels, cereals, protein bars, and cookies. Simply substituting these products where they would have otherwise had something with gluten in it. Don't get me wrong, I think it's fabulous that these products exist for those that have a medical condition that prevent them from having gluten. These products can seem like a saving grace and comforting when they just want a sense of normalcy in their lives, especially for children. Though the problem with many (not all) of these products is that they can often contain starchy ingredients that add up to just as much carbohydrates and  if not MORE than their counterparts. Ingredients such as cornstarch, rice flour, potato starch, and tapioca (aka cassava) flour as well as added hard-to-digest sugars, binders, and thickening agents. Holy smokes folks, there are 26 grams of carbohydrates in 1/4 cup of tapioca flour. To ease your brain, that's 104 grams of carbs in ONE cup. Wheat flour has significantly less, about 87 grams in one cup.

Gluten_Free_Products.jpg

Many of the replacement flours contain very little nutrients. Using tapioca again as an example, there is virtually no protein or vitamins at all in the starch. I veer toward rice, chickpea, buckwheat, and oat flour for more nutritious gluten-free flours. 

Wheat, one of the gluten-containing grains (the others are barley and rye), in which a relatively small part of the population cannot eat due to an allergy, intolerance or sensitivity, at least contains 16 grams of protein in one cup. Wheat also contains several minerals and vitamins including zinc, copper, iron, B6, riboflavin, and folate.

Having little nutrients and a high carb count is one thing. Another negative factor to eating a lot of the gluten-free products is that many of the ingredients cause unpleasant side-effects such as gas, bloating, or diarrhea. This is especially true with the added binding agents like xanthan gumsorghum, and guar gum. Both xanthan gum and guar gum for example have been used in the early days to as a laxative to treat constipation.

Not to mention the prices of products that have a 'gluten-free' label (especially certified gluten-free) are outrageous. Expect to pay at about 242% more for something that is gluten-free versus buying the alternative.

To be clear, I am talking about products that use substitute ingredients to make the item 'gluten-free' many products are naturally gluten-free

Take the Larabar for example. It has 'gluten-free' listed on the label though the ingredients are naturally gluten-free anyway (often dates and almonds with another fruit and nut). These labels are posted for various reasons but mainly so that people who are very sensitive know that they can safely eat them without concern of cross-contamination. I eat Larabars on a regular basis and would recommend them to both those that need to be gluten-free and those that can eat gluten. 

Note that there are some out there that simply must live gluten-free lifestyle. Some of the conditions that may cause an individual to remove gluten from their diet include: food allergy, Celiac Disease (absolutely necessary to completely remove gluten), and Chron's Disease,  Irritable Bowl Syndrome (IBS), Inflammatory Bowel Disease (IBD) Endometriosis, Type 1 Diabetes, Attention Deficit Disorder (ADD) and/or Attention Hyperactivity Deficit Disorder (ADHD), and Lupus. You'll notice many of those conditions are autoimmune disorders where the primary reason for removing gluten is too help reduce inflammation as well as improve digestion. 

In addition, a reaction to gluten can manifest itself in several ways that are not gastrointestinal related such as eczema, headaches, acne, joint pain, behavior issues, and trouble breathing. That being said, if you do not need to be gluten-free then there really is no reason to buy a product on the sheer fact that it is gluten-free. I'll state again: gluten-free does not necessarily mean healthy. If you do buy gluten-containing grains, I recommend buying from local bakeries as they will normally not have preserves/additives and will be more nutrient-dense. 

So, I don't propose that you never eat products that are 'gluten-free.' These products are increasingly available and contrary to popular belief can be super tasty. Though for someone who has lived gluten-free for over a decade, I suggest reducing your consumption of anything that comes from a package whether it has gluten in it or not, use your best judgement, and eat fresh, whole real foods- you know, the ole' "shop the perimeter" (hint: you'll actually save money this way)!

moderation.jpeg

Instead of seeking out substitutions or replacements, I recommend adding in whole foods like additional vegetables, fruits, nuts, or herbs. 

Non-product based naturally gluten-free alternatives:

  • Starchy veggies like carrots or sweet potatoes (side/fries)

  • Organic rice (I love basmati)

  • Broccoli

  • Cauliflower

  • Eggs 

  • Kale (side/chips)

  • Kelp (noodles)

  • Plantains (side/thickening agent)

  • Roasted eggplant (side/noodles)

  • Spaghetti squash (side/noodles)

  • Zucchini (side/noodles)

  • The list goes on!  

Suggested naturally gluten-free flours and ingredients:

  • Arrowroot powder (in moderation)

  • Rice flour

  • Certified gluten-free oats/oat flour

  • Garbonzo bean flour 

  • Flax-seed meal

  • Nut flours/meals (almond is most common, use in moderation as they can cause digestive distress in large quantities)

  • Quinoa

  • Buckwheat

Avoid or use with caution gluten-free flours and ingredients:

  • Corn meal/flour/starch

  • Guar gum 

  • Pre-made flour mixes

  • Sorghum

  • Soy flour

  • Tapioca flour/starch

  • Xanthan Gum  

  • Nut flours (they can be hard on your tummy) 

  • Coconut flour (hello fiber! Just know that you may need use the loo if you use a lot of it)

Bottom line... 

Eat foods as close to their natural state as possible. 

I believe the best alternative is to make your own meals, snacks, and treats with real unprocessed, un-packaged, whole foods.

With love,

-AEB

Updated April 5, 2018

Kale Apple Slaw

Woohoo! My love for kale continues to prevail! :)

This salad was super tasty. You could add in protein with pumpkin or sunflower seeds or some lean meat but I left mine without this time.

Mmm. Fresh and delicious. I say that a lot, I know. But it was.

Kale Apple Slaw

2 cups shredded kale
1/4 cup green apple, thinly sliced
1/4 cup purple grapes, chopped
1/4 cup shredded carrot
1 tsp minced scallion

Dressing:

2 tbls extra virgin olive oil
1 tsp stone-ground Dijon mustard
1 tsp apple cider vinegar
1 tbls water
Splash of lemon juice
Sprinkle of poppy seeds

kale apple slaw.jpeg

Yum!

Enjoy ;)

Creamy Minty Kale Smoothie

'They' say your taste buds change every 7 years (however I couldn't find solid proof on this...) but I am really hoping that my taste for kale does not go away. There was a time that I didn't like it at all and still need to have it mixed in with other things but holy moley this smoothie rocks. AND it's completely acceptable on the 21-Day Sugar Detox. Makin' my day.

Creamy Minty Kale Smoothie

2 cups kale, thick stems removed
1 semi-frozen banana
5 mint leaves, stems removed
3/4 cup cold water
1/4 cup coconut milk (from the can: organic, full fat)
2 tbls hulled hemp seeds

Method:

Throw it all in the food processor and blend thoroughly.

Yep, rocks.


Enjoy ;) 

Carrot Gazpacho

I simply love researching and thinking for hours about the flavors, consistency and textures of ingredients to make a perfect recipe. If you have been reading my blog, you know that I rarely do come up with the perfect recipe. Sometimes close. Sometimes way off.

This time was quite close to perfect. Though, knowing myself, I'm sure I will make it slightly different next time. I usually have too much fun experimenting to do the same recipe twice ;)




Carrot Gazpacho

4 large carrots, peeled and chopped
1 radish, peeled and sliced
1 tbl shallot
2 tbls extra virgin olive oil
2 tbls apple cider vinegar
3/4 cup water
8 mint leaves (stems removed)



Method:

As with most recipes involving a food processor, there really isn't a method. But here is what I did: pulse the carrots, radish, shallot and olive oil. Then add in the apple cider, water and mint and blend all ingredients until well combined.

Serves 2-4 people.

This will keep well in the refrigerator for about 72 hours.

Enjoy ;)

Simple Coconut Bread

I was in search for a bread that I could have a slice of pre-work out while on my 21-Day Sugar Detox, below is what I came up with.

I must tell you all though, that I believe I have a sensitivity to too much coconut flour! Not to worry, I will still be using coconut based products in my recipes though will need to tone it down on the flour. Coconut flour is actually the fiber from the meat, containing 11 grams of dietary fiber in 2 tablespoons! Whereas the coconut milk with no other additives (typically found canned) has zero fiber and tons of healthy fat. 

That being said, I know many people in the paleo and primal community as well as those that are gluten-free and bake with coconut flour and so far, my sister and I are the only ones that I know of that have expereinced this problem. I'm a little perplexed with myself as to how this didn't dawn on me before. Sometimes, it just takes about 100 times for something to happen before I accept it as true ;)

So, try out the bread. It really did come out nice. It was a tad dry but it is sugar-free. If you are not on a sugar-free diet then add some fruit, honey or maple syrup to moisten it up. Alternatively, you could add a natural spread after.





Here we go...

Simple Coconut Bread

6 eggs, organic, cage-free
1 tbls lemon juice
3/4 coconut flour
1/2 cup grapeseed oil
1/2 tbls coconut flakes

Method:

Whisk the eggs and lemon juice together. Add in the coconut flour and grapeseed oil. Stir well until all the ingredients are combined and the batter is smooth. Fold in the coconut flakes.

Bake at 350° for about 30 minutes. Cover and bake for another 7 minutes or until a toothpick comes out clean.




Give it a try and as always, let me know what you think.

Enjoy ;)

Autumn Sweet Potato Smoothie

Fall is in the air my beautiful friends. And that means I start getting the sweet potato, pumpkin, squash and spice cravings. The smells alone are heavenly...




Autumn Sweet Potato Smoothie

Handful of fresh spinach
1/2 cup (heaping) pureed organic sweet potato
1/2 cup frozen blueberries
1/2 cup unsweetened almond milk
Sprinkle of clove
Sprinkle of nutmeg


Method:

In your food processor, pulse the spinach, sweet potato and blueberries. Add in the almond milk and spices and blend in thoroughly.




Loved this. Love Life. Love that glass.

I needed this today. And I needed this quote...


 


Be kind to your body. 

Enjoy ;) 

Grain-free Vegan Pumpkin Biscuits

I had quite the smile plastered across my face when I pulled these out of the oven. I know, still working on that humble thing.

In all seriousness, I had very low expectations for these. Biscuits with no eggs? And no grains? Or yeast? Wild!





Grain-free Vegan Pumpkin Biscuits

1/2 cup organic pumpkin
2 tbls grapeseed oil
2 tbl ground flax-seed
1/3 cup water
1/4 cup coconut flour
3/4 almond flour (I used blanched)
Dash salt
1 tsp baking powder


Method:

In a small mixing bowl whip together the pumpkin and grapeseed oil until well incorporated, set aside. In another small bowl, mix together the flax seed and water, set aside. In a medium sized mixing bowl sift together the flours, salt and baking powder.

The flax seed and water will have turned into a thicker mixture (takes about five minutes), once that has happened, add that mixture into the pumpkin and oil and stir well. Add in the dry ingredients and stir until well incorporated.

A nice fluffy dough will form and you will be able to easily form small biscuits.

Bake on parchment paper at 400° for about 14 minutes or until the sides and tops begin to turn golden.


You may have noticed that this is my first time using grapeseed oil. I am still researching all there is to know about grapeseed oil but my initial interest in it is it's known anti-inflammatory, anti-histamine and antioxidant properties. That's a lot of A's ;) It also has a nice 'buttery' flavor which is different than that of olive or coconut.

Pumpkin adds a very subtle flavor so these biscuits can be used with various recipes. Or, just plain ;) I had one this morning before yet another beautiful walk under the big Colorado skies.




Enjoy ;)

Spicy Mahi Mahi with Fennel Summer Squash

Ok, not too spicy as I am a wimp but spicy enough.




Spicy Mahi Mahi with Fennel Summer Squash

For the Mahi: 
 
1 (fresh, wild-caught) mahi mahi fillet 
1 tbl preferred pepper jam (I used an apricot pepper jam that I got at the farmers' market)
Pinch of clove
Pinch of nutmeg
1 tbl coconut flakes, unsweetened & organic


For the Squash: 

1 yellow summer squash, chopped
1 tbls fresh fennel, thinly sliced
6-10 raisins (brown)
Dash of ground pepper

Method:

Slather the fillet with the jam and top with the clove and nutmeg. Place on parchment paper and bake uncovered at 350° for 20 minutes.



Sprinkle the coconut on top and bake for another about another 10 minutes covered with the parchment paper over it.

While the fish is baking, boil some water and steam the squash and fennel together (about 10 minutes). Add in the raisins while it is cooling, they will soften.

Yum.

I'm not sure what my obsession is with adding raisins to squash recipes is, but I really do enjoy them and think they add such a great flavor.


Enjoy ;)

Grain-free Vegan Brownies (also Nut-free)

Egg-free is not an easy lifestyle! But, it is ridiculously fun to find different recipes ;) There are A LOT of great options out there.

This recipe was been adapted from, Vegan Nut Free Gluten Free Brownies on Elana's Pantry. Thank you Elana!


Nut & Grain-free Vegan Brownies

2 ripe bananas, mashed
2 tbls ground flax-seed
6 tbls cold water
1 cup sunbutter
1 tbl 100% pure maple syrup
1 tbls vanilla
1/3 cup cocoa
1 tbl coconut oil, melted
1/2 tsp baking soda

Method:

In a large mixing bowl, mash the bananas. Mix the ground flax-seed and water in a small dish and pour into the bananas. Add in the sunbutter, maple syrup and vanilla and mix thoroughly. Next, incorporate the cocoa and pour in the coconut oil. Stir vigoursly. A batter will start to form, add in the baking soda and combine thoroughly.

Grease a brownie pan (or... in my case, a pie dish), I used coconut oil and bake for 20 minutes at 350° - cover the brownies and bake for another 5 minutes.



Wow. Delicious.  I was surprised by the brownie-like consistancy and took just about everything in me to not eat one last night when I made them. Instead, after they cooled, I put them in the fridge and waited until morning to have a piece before my walk.

Bliss.




Enjoy ;) 

Brazilian Cherry Chocolate Chip Cookies

Exotic name I know.

Did you know you can grind up Brazilian nuts into a flour too? Yeah. Awesome. Simply grind them as you would making your own almond flour. Careful as they are a bit oily so you don't want to grind them too fine or you will have butter (which isn't necessarily a bad thing ;)). They won't be as fine as an almond meal but they worked like a charm for this recipe.

Brazilian Nut Flour

These cookies rock. I'm pretty sure they may be one of the best cookies I've ever made. Or tasted. Yum.


Brazilian Cherry Chocolate Chip Cookies



2 cups brazilian nut flour
1/2 cup pecan flour
Dash of sea salt
1/4 honey
1 tbls vanilla
1/3 cup chopped dried cherries (I used tart)
1/4 cup chocolate chips (dairy, soy free)
1/2 tsp baking soda
1/4 cup melted coconut oil





Method:

Combine the nut flours, salt, honey and vanilla in a medium size mixing bowl. Mix thoroughly and then add in the chocolate chips, cherries and baking soda. Once everything is well incorporated, pour in the oil and stir well.

The batter will be slightly crumbly, that's OK ;) Form cookies and place on parchment paper.

Bake at 350° on parchment paper for 7-9 minutes or until sides and tops begin to brown.




Yields ~ 8 medium sized cookies. 

I'm pretty excited to have one of these when I get home... 

Enjoy ;)

Pesto Spaghetti Squash

I have been in the mood for simple vegetable dishes at night. This one hit the spot. Two nights in a row.

Short and Sweet ;)

Pesto Spaghetti Squash

1 spaghetti squash
Serving of Clean Pesto  (I used the hazelnut variation)
~ 10 raisins

Method:

About an hour ahead of time, prepare the pesto and refrigerate (to allow the flavors to soak together). 

For the Squash, cut several slits (about a centimeter each) all around the squash and bake in a casserole dish at 325 degrees for 30 minutes - turn over and bake for about another 30 minutes. Carefully cut in half (longways) the squash as it will be hot.

Toss the spaghetti squash around with the pesto and top with the raisins.



This will serve 1-3 people (in which case you may want more raisins!)

Enjoy ;)

Watermelon Gazpacho

Note: this is still a work-in-progress but I simply had to share. The consistency needs to be a bit thicker but it is still amazingly refreshing.

Watermelon Gazpacho  

3 cups watermelon, chopped (white seeds are OK, toss the brown ones if they are in there)
1/2 cucumber (seeds removed)
4 mint leaves
1/3 cup basil
1/4 cup parsley
1 tsp shallot
Dash pepper
1 tbl olive oil
Splash lemon juice





Method:

Not much of one! Once you have prepped and washed everything above, place everything in a food processor and pulse, blend, viola.

Super easy. Super fresh. Super delicious.



I think next time I will add more cucumber and possibly another veggie to thicken it up. I still ate it with a spoon but you could drink it like a smoothie as well.

Stay tuned for the next version!

Enjoy ;)

Vegan Banana Bread (Grain-free)

If you would have asked me five years ago if I would ever make vegan bread, I would have told you that you were delusional. Not because I had anything against it, but rather the thought of not eating eggs or grains for that matter, would have just been preposterous. I likely would have said something like, "why on Earth would anyone want to eat vegan bread?" or perhaps... "what is vegan?" ;)


Well, here I am, in 2012 trying out vegan recipes to see how my body responds to being egg-free for a while. So far, my body is responding well. Maybe it's all the Vitamin D I've gotten. Or maybe it's the beautiful French music I've been listening to (songs like 'La noyee,' by Carla Bruni... beautiful). Or maybe it's the presence of love in my life. Whatever it is, has put my in a mighty fine mood.

Soaking up the rays...


So, without further adieu...

Vegan Banana Bread (Grain-free)

2 small bananas (ripe but not previously frozen)
1/2 cup water
1/4 cup coconut oil
1 tsp vanilla
1/4 dates (about 5)
1/4 cup maple syrup
2 cups almond flour (I used unblanched)
1/2 cup pecan flour
1 tbls tapioca flour
1 tbls baking  powder
1 tsp apple cider vinegar

Method:

Add the bananas, water, olive oil, vanilla, dates and maple syrup in a good processor. Puree.


Meanwhile, combine the almond, pecan and tapioca flour with the baking powder.


Add the liquid puree to the dry ingredients and stir well. Lastly, add in the apple cider vinegar and mix well until all ingredients are incorporated.


Grease a bread pan (I used coconut oil) and bake at 325° for 45 minutes. Cover with foil and bake for another 10 minutes or until a toothpick comes out clean.


Viola!



A proud moment for my first vegan bread ;)


Enjoy ;)

Chia Seed Banana Pudding

Egg-less breakfasts have put me up to quite a challenge. But, this pudding was surprisingly satisfying. I'm pretty sure I am going to have this every-which-way that I can think of having it.

Delicious.






Chia Seed Banana Pudding

2 tbls black (you can use white) chia seeds
6 tbls water
1/4 cup almond milk
1 frozen banana
1 1/2 tbls sunbutter
~ 8 raisins

Method:

Take the banana out of the freezer about 30 minutes prior.

Soak the chia seeds in the water for about 10 minutes in the refrigerator so that the chia seeds begin to expand and 'gel' up.

Pour the almond milk into the chia seed mixture and then mash in the thawing banana. Stir in the sunbutter and the raisins until well incorporated.

Yum, yum, yum.

The frozen banana, once mixed in, keeps the pudding nice and cool bordering an ice cream consistency. Mmmm. So good and no added sugar needed.

Enjoy ;)

Farmers' Market Apple Banana Bread

This recipe was another one born out of my baking spree night along with the Farmers' Market Banana Zucchini Muffins and Farmers' Market and Farmers' Market Peach Apple Bread

Baking with coconut flour can be tricky and I'm thinking this one could have used some tapioca flour and maybe more egg whites to make it 'fluff' up more but it tasted amazing...

Farmers' Market Apple Banana Bread

4 eggs
1 tbls 100% pure maple syrup
1 tsp vanilla
2 unfrozen ripe bananas
3/4 coconut flour
Dash sea salt
1 cup diced skinned apple
2 tbls macadamia oil
1/4 tsp baking soda

Method:

Combine the eggs, maple syrup, vanilla and bananas in a medium sized mixing bowl. Add in the coconut flour and salt and mix well. Fold in the apple and oil and top off with the baking soda. Mix all ingredients thoroughly.

Grease a bread pan (I used coconut oil) and bake at 350° for 40 minutes, then 300° for 20 minutes and shut the oven off. Leave in for ~ 5 more minutes or until a toothpick comes out clean.




As always, I keep my breads refrigerated for freshness.

Enjoy ;)

Farmers' Market Banana Zucchini Muffins

Well, if you saw the post on the Farmers' Market Peach Apple Bread, you'd know that I was doing quite a bit of baking in one night.

My intention was to make three loaves of bread. I soon realized that I only had one bread pan. Muffins anyone? ;)

Farmers' Market Banana Zucchini Muffins

3 eggs
2 tbls honey
1 tsp vanilla
1 unfrozen/ripe banana, mashed
Dash of sea salt
1 1/2 cup almond flour (unblanched)
2 tbls tapioca flour
2 zucchini's, peeled & shredded
2 tbls olive oil 


Method:

Whip the eggs, honey and vanilla together and then incorporate in the banana. Add in the salt, almond and tapioca flour, combining into the wet ingredients.

Shred the zucchini in a food processor or blender and then fold in the zucchini and oil into the batter.




Bake for 25 min at 350°

Yields ~ 18 small muffins.

I had two of these the next morning before going out for my walk. Seriously delicious.



Enjoy ;)

Farmers' Market Peach Apple Bread

I went on a baking spree after my day at the Farmers' Market where I gathered up some awesome produce even though I knew that I was going to be out of town for a few days. There was also two dozen eggs sitting in my refrigerator with no place to go.

So, I decided why not bake a few loaves of different kinds of bread and freeze them to have on hand when I return?

Best idea I had all week.




Farmers' Market Peach Apple Bread

4 eggs, organic & cage-free
1 tbls honey
1 tsp vanilla
1 peach, skinned & mashed
1/4 cup tapioca flour
2 cups almond flour (unblanched)
1 1/2 cup diced apples 
2 tbls olive oil
Dash of sea salt
1 tsp baking soda
1 tsp baking powder

Method:

Whip the eggs, honey and vanilla until well combined. Add in the peach and mash it into the egg mixture. Then add in the tapioca and almond flour, mixing well. Fold in the apples, pour in the olive oil, dash the salt and top off with baking soda and powder. Stir until all of the last ingredients are well incorporated into the batter.

Bake for 25 min at 350° cover with foil and then bake at 350° for another 10 minutes or until a toothpick comes out clean. 




I did taste it before I froze it... and YUM.

Stay tuned for the other baked goods from the Farmers' Market...

Enjoy ;)


Flourless Zucchini & Spinach Waffle

 I'm not sure if there is ever a time when waffles don't sound good to me and as you all know, I love experimenting with my iron.

This would be great along side some more savory veggies or some lean protein like roasted chicken. Yum. But for tonight I really just wanted the waffle.

So, that's what I did ;)

Flourless Zucchini & Spinach Waffle:

2 eggs
1 zucchini, peeled
1 handful of fresh spinach
2 tbls flaxseed
1 tbls potato starch
1 tbls coconut flour
Dash of rosemary 

Method: 

Heat your waffle maker to desired baking temperature/level. Mine has 5 levels and I set mine to about 2.5).  Rub some coconut oil on the irons first if there isn't any remaining oil from the last use.


Throw everything except for the potato starch and coconut flour in a food processor and pulse a few times then blend. Add in the potato starch and coconut flour and hand blend into the batter until incorporated.





Heat in the iron for about 3 minutes.

I had this for dinner, though I suppose you could it for breakfast as well. Or any other meal for that matter. And... they turn out green ;)




Who knew veggies in your waffle could be so tasty?

Enjoy ;)

Blueberry & Walnut Chocolate Bars

These bars have very little ingredients and I think I especially like them for their walnut base instead of almond. A nice change of pace and the chocolate chips were a sweet addition ;)

As far as replicating the 'Larabar,' I think these are the closest that I've gotten. Let me know what you think.


Blueberry & Walnut Chocolate Bars: 

~17 medjool dates (pitted)
1 cup walnuts  
1/2 unsweetened dried blueberries
1/4 cup soy/dairy free chocolate chips
1 tsp honey
Dash of sea salt

Method:

Place the dates and walnuts in a food processor and blend until they become incorporated. Next, add in the blueberries and chocolate chips and pulse. Lastly, add in the honey and sea salt and pulse until all ingredients are incorporated enough to mold into bars/balls etc.


I wrap mine in cellophane and keep them refrigerated.





Other Bars on this site:
Enjoy ;)

Banana Hemp Smoothie

Believe it or not, I haven't eggs with my breakfast all week. I know. I know. But this smoothie is just too good...




Banana Hemp Smoothie

1 frozen banana
1/3 cup frozen blueberries
Handful of fresh spinach
1/4 coconut milk (the concentrated canned kind)
2 tbls hemp seeds


Method:

Throw all ingredients in a food processor. Pulse. Blend. Consume ;)




A Yummy Variation:

1 frozen banana
1 tsp cocoa powder (vs blueberries)
Handful of fresh spinach
1/4 coconut milk
2 tbls hemp seeds




From the looks of it, I didn't really have the patience to blend this one up very well...

Mmm... I'm thinkin' this one is good for breakfast, lunch, dinner, snack or heck even dessert ;)

Sugar-Detox Variation: 

2 handfuls of fresh spinach
1 semi-frozen* green-tipped banana
1/2 cup cold water
1/4 cold coconut milk (from a can, full fat, organic)
2 tbls hulled hemp seeds 




Enjoy ;)