Author Archives for Sandra Shields, Food and Wellness Blogger, Health Coach, Healthy Living, Food Intolerance Recipes, Well Rounded Living

About Sandra Shields, Food and Wellness Blogger, Health Coach, Healthy Living, Food Intolerance Recipes, Well Rounded Living

Hello! I am Sam. I am a foodie and a Health Coach who likes being in the kitchen creating healthier versions of favorite foods, especially for those with food intolerances and restrictions, or those who are looking to incorporate healthier eating habits. I have had an obsession with baking since I was ten! I started this blog to share recipes I was making for myself after finding out I had several food sensitivities, including gluten. I had no idea what I was going to eat and how I would feed my hungry family. I went to school for Health Coaching as a second career at Institute for Integrative Nutrition, the world's largest health coaching school. I wanted to have recipes I could eat, and the whole family would enjoy, that were healthy, delicious and made with ingredients that promoted overall health. So this is in essence my food diary. Taking real food and creating delicious recipes is something I am passionate about. From experience, I believe nutrient dense food gives the body the best fuel and building blocks to be vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am excited to share delicious food recipes and tips!

Grain Free Walnut Spice Muffins

Grain Free Walnut Spice Muffins SCD, Paleo

I love muffins and spice cake!  This muffin recipe reminds me of spice cake, and it is belly friendly, has vegetables in it (carrots)  and is sweetened with honey.  It also includes gelatin for a bonus gut healing ingredient.

Grain Free Walnut Spice Muffins Scd, Paleo 2

Ingredients:

1/2 Cup Coconut Flour

3 1/2 Cups of Shredded Carrot

4 Pastured Eggs

1/2 Cup of Raw Walnuts, Coarsely Chopped

1/4 Cup of Olive Oil or Melted Coconut Oil

1 1/2 Tablespoons Grass Fed Collagen

1/4 Cup of Clear Clover Honey

1/4 Cup of Coconut Milk

1 teaspoon SCD Legal Vanilla Extract

1/4 teaspoon Pink Himalayan Salt

3/4 Teaspoon Baking Soda

1 Teaspoon of Cinnamon

1/2 Teaspoon Ground Ginger

1/4 Teaspoon Nutmeg or Mace

1/8 teaspoon Cloves

Whole Walnuts for the Tops

Grain Free Walnut Spice Muffins 3

Directions:  Preheat Oven 350°.  Place muffin cup liners in pan.  Place eggs, coconut flour, carrots and gelatin in a food processor and pulse until blended.  Add honey, coconut milk, olive oil or coconut oil, vanilla, spices and baking soda. Pulse again until well blended. Using a muffin scoop, place level scoops into muffin papers. Top with a whole  walnut (I use walnuts from nuts.com. ) Bake 35 to 38 minutes until set and browned on the top.

Makes a bakers dozen.

sam eats her nutrients cartoon

Grain Free Walnut Spice Muffins - SCD, Paleo, Dairy Free

Two Ingredient Dark Chocolate Cashew Bark

Cashew 5

This dark chocolate cashew bark is so pretty and scrumptious, and it has just two ingredients!

Cashew 1

This is how it looks before you cut it up into pieces. This would make a beautiful gift in a clear bag with pretty ribbon packaged whole.

This is the time of year for food gift giving, most people love to get food gifts, and homemade is even better because it has love in it!

Toasting the raw cashews brings out their flavor more and turns them lightly golden brown.

Cashew 6

I used Organic Gluten Free Guittard dark chocolate baking wafers and Raw Cashew to make this bark. That’s it……..simple and good. I like to get my nuts from nuts.com They have a large selection of gluten free nuts and dried fruit, and the nuts are always very fresh.

Two Ingredients Dark Chocolate Cashew Bark

Ingredients:

1  Cup of Guittard Dark Chocolate Baking Wafers

1/3 Cup of Raw Whole Cashews

Preheat your oven to 350°F. Lay the cashews on a small baking sheet in a single layer, and toast them in the preheated oven for 7 to 10 minutes until they are just turning a golden brown. Remove them from the oven and set aside.

Lay out another small cookie sheet, and line it with parchment paper.

In a small saucepan, bring an inch and a half of water to a full boil. Then turn it down to a simmer. Put 1 Cup of dark chocolate baking wafers into a small stainless steel mixing bowl that will fit inside the saucepan but not touch the water. Place the stainless bowl with the chocolate into the pan with the simmering water (you have just created a double boiler), and stir slowly and constantly until the chocolate is completely melted and creamy.

Scrape the melted chocolate out of the bowl right onto parchment lined cookie sheet and pick up the pan to swirl the chocolate until it is about a 1/4″ thick layer. Now, take the toasted cashews, and sprinkle them evenly over the melted chocolate.

You can set the pan aside at room temperature to harden for 24 hours, or for quicker results, refrigerate it for an hour and a half.

When your chocolate has set, take a large cutting knife, and cut it into pieces.

Store the cashew bark in a sealed container at room temperature, or keep it in the refrigerator. You can also store it whole, and gift it whole, or broken into pieces.

Cashew 7

Enjoy and Gift this homemade bark with Love added as the extra ingredient!

Two Ingredient Dark Chocolate Cashew Bark Gluten Free and Easy Gifts to Give

 

Gluten Free Mini Pumpkin Loaf with Quinoa Flour

Hello November!

pumpkin 1

It’s been awhile since my last post, but I have still been in the kitchen developing new recipes to share. My schedule is very busy this Fall, but I am sitting down today with a cup of coffee and am determined to get this delicious Pumpkin Bread recipe to you all.

pumpkin 3

As my regulars know, I have been on a food elimination diet for some time due to food sensitivities, joint pain, rashes and reoccurring SIBO. It is important to work with a doctor who specializes in these health challenges to help you figure out how to approach healing. I have been able to figure out which foods I am reacting too and don’t work for my body and also make lifestyle changes, including more self care. No more rashes, joint pain, fatigue and tummy troubles.  I have introduced and have been using Quinoa in my baking and cooking now regularly. Quinoa is actually what is called a pseudo cereal grain and it in fact a seed.

pumpkin 4

Quinoa flour is absolutely delicious in this Pumpkin Bread recipe! It is a gluten free baking resource that has a nice nutrition profile with protein, fiber and these vitamins and minerals:

  • Manganese. Found in high amounts in whole grains, this trace mineral is essential for metabolism, growth, and development
  • Phosphorus. Often found in protein-rich foods, this mineral is essential for bone health and maintenance of various body tissues
  • Copper. A mineral that is often lacking in the Western diet, copper is important for heart health
  • Folate. One of the B vitamins, folate is essential for cell function and tissue growth and considered particularly important for pregnant women
  • Iron. This essential mineral performs many important functions in your body, such as transporting oxygen in red blood cells.
  • Magnesium. Important for many processes in your body, magnesium is often lacking in our diet
  • Zinc. This mineral is important for overall health and participates in many chemical reactions in your body

I’ve been whipping up these mini Pumpkin Loaves for a few months now and still get the urge to make more when it’s gone. Don’t you love how cute a mini loaf is? They are good gifts too! This is the size mini loaf pan you will need for this loaf. It is 5.75″ x 3 1/4″ x 2.25″ and works perfectly for a nice domed loaf.

pumpkin 2

Here’s the recipe! I use maple sugar to sweeten the bread, but you can swap it out for any sugar such as organic cane, coconut, or date. I like the maple taste in this bread.

Gluten Free Mini Pumpkin Loaf with Quinoa Flour

Preheat your oven to 350°F.

Ingredients:

3/4 Cups of Quinoa Flour

1/4 Teaspoon of Baking Soda

1/8 Teaspoon of Baking Powder (corn free here)

3/4 Teaspoons of Pumpkin Pie Spice (I use Primal Palate)

1/4 Teaspoon of Sea Sale or Pink Salt

1/2 Cup of Canned Pumpkin Puree

1 Egg

1/4 Cup of Olive Oil or Avocado Oil

6 Tablespoons of Maple Sugar

Directions:

Cream together the maple sugar and oil. Then, add the egg and beat well until creamy. Add the pumpkin puree and beat. Sift together the dry ingredients, then add to the wet and beat until smooth.

Pour the batter into your greased mini pan, and bake for 25 to 35 minutes until the bread springs back to the touch and is baked through. Remove from the oven and cool in the pan for 5 minutes before turning out onto a wire rack to completely cool.

Enjoy!

Gluten Free Mini Pumpkin Loaf with Quinoa Flour and Maple Sugar

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog.

 

Chocolate Mint Nut Milk

Chocolate Mint Nut Milk 2

I came up with this recipe with a dairy free creamer to go in my coffee in mind. It is creamy and tastes great for making peppermint mocha’s, but it’s also delicious all by itself.

Chocolate Mint Nut Milk 3

Nut milks are simple to make. You just need a nut milk bag or a fine mesh strainer lined with cheesecloth. Nut milk bags are inexpensive, and I prefer them over a strainer lined with cheesecloth, but you can go that route too. You can get a three pack for just under $9. on Amazon.

Chocolate Mint Nut Milk

Ingredients:

1 Cup of Raw Pecans

4 Cups of Water for Soaking (This will be discarded later)

3 Cups of Cold Water

1/4 Cup of Cocoa Powder

2 Tablespoons of Raw Honey

1 Tablespoon of Vanilla Extract

1/4 Teaspoon of Peppermint Extract

a pinch of Sea Salt

Directions:

Place your pecans in a bowl and cover them with 4 cups of water. Let the nuts soak overnight for 8 to 12 hours. The longer they soak, the creamier your milk will be. This plumps up and softens the nuts for a creamy non-gritty milk.

After the nuts have soaked, dump them into a strainer and rinse them with fresh water.

Add the rinsed nuts and 3 cups of fresh cold water, cocoa powder, honey, vanilla, peppermint extract and sea salt to a high speed blender, and blend for three minutes.

Pour the nut milk into your nut milk bag over a large bowl. Gently squeeze the bag to strain out the milk into the bowl. Refrigerate in a covered container for up to 5 days.

Chocolate Mint Nut Milk Gluten and Dairy Free

 

 

 

 

Chocolate Chocolate Cookies with Quinoa and Banana Flour

Chocolate Chocolate Cookies 4

I created this new cookie recipe to be nut free, gluten free, dairy free and gum free and it uses just two flours, Quinoa and Banana. These two combined I find make a nice cookie.

Chocolate Chocolate Cookies 5

These cookies taste chocolately delicious, and are sweetened with natural maple sugar.

Chocolate Chocolate Cookies 1

I usually freeze them after I make them because,  1. It keeps them fresh longer and 2. It helps resist temptation to eat too many at once. But, I have to say, they are good right out of the freezer, so that doesn’t always work well. 🙂

Chocolate Chocolate Cookies 2

This recipe makes a dozen cookies. I don’t think there is ever a time of year when chocolate isn’t on the list of cookie flavor favorites. But, they are especially cozy when the weather gets cooler and you can grab a hot cup of something to go with them curled up with a blanket and a good book.

Here’s the recipe.

Chocolate Chocolate Cookies with Quinoa and Banana Flour

1/4 Cup of Banana Flour

1/4 Cup of Quinoa Flour

1/4 Cup of Cacao Powder

1/4 Cup of Olive Oil

1 Egg

1/4 Cup of Maple Sugar

1/3 Cup of Chocolate Chips

1/4 Teaspoon of Baking Soda

1/8 Teaspoon of Sea Salt

1/2 Teaspoon of Vanilla Extract

Directions:

Preheat the oven to 350°F.

In a medium bowl, beat the olive oil and maple sugar together. Add the egg and beat for one minute. Add the quinoa flour, banana flour, cocoa powder, baking soda, salt and vanilla and beat until creamy. Fold in the chocolate chips.

Scoop onto a parchment lined cookie sheet using a tablespoon cookie measure. Flatten the cookies with damp fingers. Bake in your preheated oven for 10 – 11 minutes. Remove from the oven, and cool on the cookie sheet.

Chocolate Chocolate Cookies Gluten, Dairy and Nut Free

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog.

Chopped Kale, Cranberry, and Pumpkin Seed Slaw!

Kale, Cranberry, Pumpkin Seed Slaw 2

This slaw is a twist on the traditional cole slaw with the Autumn flavors of cranberries and pumpkin seeds, and the added nutrition of Lacinato Kale!

Kale, Cranberry, Pumpkin Seed Slaw

Gosh I love Fall! It’s my favorite season! I love all the spices, warm drinks, cozy sweaters, autumn fruits and vegetables, crunchy leaves, pumpkin patches, pumpkins, Mums, Fall porch decorations, cozy corners with a good book and a quilt, jackets, boots…..Love- It – All! This slaw introduces some of the flavors of Fall without completely letting go of Summer yet IMO.

Autumn Picture Cozy Time

What’s your favorite part about Fall? Please share with me. 🙂

I think you will like the crunch of the pumpkin seeds and chewy cranberries in this slaw. Plus, it has a milder onion flavor with scallions (green onions). It can also be made ahead, which is always handy!

Ingredients

4 Cups of Shredded Green Cabbage

1 Cup of Finely Chopped Lacinato Kale

1/2 Cup of Shredded Carrot

1/2 Cup of Thinly Sliced Green Onion

1/2 Cup of Pumpkin Seeds (I like this sprouted kind)

1/2 Cup of Dried Cranberries, fruit sweetened

Mix all the slaw ingredients together, then make the dressing:

1/2 Cup of Primal Kitchen Garlic Aioli Mayonnaise (here)

1 Tablespoon of Apple Cider Vinegar

1 Tablespoon of Fresh Lemon Juice

1 Tablespoon of Honey

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

Whisk together the dressing ingredients, and fold into the slaw.

Refrigerate until ready to serve.

Chopped Kale, Cranberry and Pumpkin Seed Slaw, Gluten and Dairy Free

 

 

 

 

Dark Chocolate Mint Truffles with Raspberries and Macadamia Nuts

Dark Chocolate and Raspberries with Mint is divine! But if you like Macadamia Nuts better, I have given you options. Or, if you are like me, I like to make both!SO Perky raspberry and macadamia truffles

This is a brand new recipe with choices! I have added a powdered drink mix supplement that is new to Perfectly Posh called So Perky that has a lot of beneficial ingredients in it, to boost these truffles, like Green Coffee Bean, Matcha Green Tea, Peppermint, Vitamin C, Vitamin B12 and Ginseng! The mint flavor in this drink mix adds a nice flavor to the chocolate, plus other benefits. But, you can totally make this without it! All the new Knosh is allergen free, with no artificial colors! One of the many reasons I love it!

So Perky Dark Chocolate Mint Truffles

Here’s some more information below on the So Perky which you can pick up here.

 

So Perky

I like to add it to make these delicious dark chocolate bites an Energy Power Treat!

So Perky Truffles

They also have cashew butter in them, and are simple to make, because instead of cooling the truffle mixture and then rolling them into balls, which can be tedious, you simply pour it into mini muffin cups which is much quicker and easier!

Here’s how to make them!

Dark Chocolate Mint Truffles with Raspberries and Macadamia Nuts (optional Knosh So Perky Drink Mix)

Ingredients:

1 Cup of Dark Chocolate Chips

1/4 Cup of Cashew Butter

2 Knosh So Perky Mint Julep Drink Mix packets (optional)

1/2 Teaspoon of Vanilla Extract

1/8 Teaspoon of Peppermint Extract

A pinch of Sea Salt

Freeze Dried Raspberries (crushed) 1 Cup

1/2 Cup of Macadamia Nuts (finely chopped)

Directions:

Prepare a mini muffin tin with 20 paper liners.

In a double broiler over simmering heat, melt the dark chocolate chips, cashew butter, a pinch of sea salt and 2 Knosh So Perky Mint Julep Drink Packets. Whisk with a fork until it is melted together. When completely melted, remove from the heat and stir in the vanilla and peppermint extracts.

Crush the freeze dried raspberries into a fine powder. I like to use a mini food processor. You can also do this in a plastic storage bag and crush them by rolling a rolling pin over the top of the sealed bag. Finely chop the macadamia nuts. Place each in a small bowl for sprinkling.

Place about a half teaspoon of the crushed raspberries and macadamia nuts in ten each of the mini muffin cups. Pour the melted truffle mixture evenly into each cup leaving a little room at the top for more raspberries and nuts. Immediately sprinkle the remaining crushed raspberries and macadamia nuts on top of the truffles accordingly.

Refrigerate for 30 minutes until set. Remove them from the mini muffin pan and store in a sealed container in the refrigerator to enjoy as needed!

Makes 20

Dark Chocolate Mint Truffles with Raspberries and Macadamia Nuts

*I am a consultant for Perfectly Posh and love all their cleaner beauty products and supplements and what the company stands for. I appreciate you choosing me as your consultant when shopping with them.

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