Snacks

Delicious Four Ingredient Date Balls!

I have been finding myself eating a handful of pecans and banana chips and a large date or two as an afternoon or evening snack lately, so that got me thinking about making this combination into a date ball. It’s a simple three ingredient snack that is healthy and delicious with a delightful combination of sweet and crunchy, just how I like it. I love the sugariness of the dates with their deep brown sugar like flavor, and the crunch of the pecans with their sweet buttery taste, and the unsweetened banana chips are perfect for crushing and rolling the date balls in for a subtle, crunchy coating.

Ingredients:

1 Cup of Pitted Medjool Dates

1 Cup of Pecans

4 Teaspoons of Tahini or Almond Butter

1/3 Cup of Unsweetened Banana Chips

Directions:

Pulse the banana chips in a food processor until they are fine crumbs. remove then and put them in a small bowl and set aside. Pulse the pecans in the food processor until ground. Place the pecans in a medium bowl. Add the dates to the food processor, and process until finely chopped. Add the pecans back to the food processor along with the tahini or almond butter, and pulse until it sticks together and is blended. Roll the date mixture into balls and roll them in the ground banana chips. Serve and store any extras in the refrigerator for a healthy snack!

Makes a dozen or so date balls.

*Four Ingredient Date Balls that are sweet, crunchy and a perfect healthy pop in snack!*

*Easy, Delicious four ingredient date balls!*

When I am baking and making sweet snacks I like to use natural sweeteners. Here is a handy guide to using them in place of cane sugar.

Pin for later! Delicious, Healthy Snack!

Gluten Free Zucchini Bread

Even though summer is notorious for an overabundance of zucchini, and baking bread is a great way to use up the extra, I have to say I love zucchini season AND zucchini bread. Also zucchini fritters, stuffed zucchini, you get it, right?

It’s cheap and cheerful, but it’s also genius the way zucchini can be transformed into a delicious loaf! It’s a veggie after all and a typically water filled one.

Well, in this recipe, there is no squeezing out of the excess water. No need for that. The loaf has a beautiful texture, is lightly sweetened with maple sugar (you can absolutely substitute pure cane sugar in equal measure), and is wonderful for snacking. I just love the maple sugar color and flavor in this loaf, and it’s a favorite sugar alternative of mine to bake with.

Gluten Free Zucchini Bread

Preheat your oven to 350 degrees F. Grease a medium loaf pan, and line it with parchment paper. I keep the ends of the pan free and have the parchment hanging over the long edges for easy bread removal. Make sure the ends are greased.

Ingredients:

3 Cups of Shredded Zucchini

2 Cups of Brown Rice Flour (I like this sprouted brand)

3 Eggs

1/2 Cup of Maple Sugar

1/2 Cup of Olive Oil

2 Teaspoons of Baking Soda

1 Teaspoon of Vanilla Extract

1/2 Teaspoon of Salt

Directions:

Add your shredded zucchini to a large mixing bowl.

In a separate medium bowl, whisk together the eggs, olive oil, maple sugar and vanilla extract.

Pour the egg mixture over the shredded zucchini and whisk together with a large fork. I shredded my zucchini in the food processor with the smaller shredding choice. It had fairly large shreds that worked beautifully. Shred how you like.

In a small mixing bowl, whisk together the brown rice flour, baking soda and salt.

Add the dry mixture to the wet mixture, and whisk it together with a fork.

Pour it into your prepared bread pan. Smooth the top with a spatula.

Bake in your preheated oven for 1 hour and 15 minutes until it is firm and golden brown on the top and cooked through. I used a convection oven, and all ovens are slightly different.

Remove from the oven and place the loaf in the pan on a cooling rack for five minutes. Then, using your parchment paper, lift the loaf out of the pan and take off the parchment paper. Cool completely on a wire rack.

This loaf keeps at room temperature tightly wrapped for 3 days. You can keep it in the refrigerator as well for a couple days longer shelf life.

Gluten and Dairy Free Oatmeal Blueberry Muffins

These heart healthy muffins are filled with antioxidant rich blueberries and sweetened lightly with honey. I used sprouted quick oats in the recipe and soaked them for a few minutes in a homemade buttermilk made from oat milk and lemon juice before mixing them into the muffin batter. They bake up in just 18 minutes!

The fat used in this muffin recipe is one of my favorites for keeping cholesterol in check, heart health, and for it’s overall health benefits…..Olive Oil. It works wonderfully in baking. This recipe makes 16 muffins that have a beautiful blueberry cinnamon aroma as they bake, and these will make your kitchen smell very inviting! My teens love these muffins. I always take that as a very good sign I’m on track.

If you are eating for digestive health or to prevent a SIBO relapse, go here to get a free download of Dr. Jacobi’s new The Vegetarian SIBO Bi-Phasic diet. Although I am not a vegetarian, a lot of people are and have a need for a diet plan without meat that is balanced. I am interested in expanding food choices for people with less restriction and helping them maintain their digestive health in a way that coincides with their dietary preferences. Her new vegetarian plan includes sprouted or soaked oats as well as some other gluten free grains. You should always listen to your body, because we are all individuals, and we all respond differently to different foods.

I think you will love this healthy and delicious muffin recipe! It has a wonderful, homey character, is lightly sweet and has a great whole grain texture that is hearty and good!

Gluten and Dairy Free Oatmeal Blueberry Muffins

Ingredients:

2 Cups of Quick Oats (I like One Degree’s Organic Sprouted Oats)

1 Cup of Oat Milk (if making gluten free this brand has clean ingredients)

1/2 Cup of Quinoa Flour

3 Large Eggs

1/4 Cup of Runny Honey

1/3 Cup of Olive Oil

1 Tablespoon of fresh Lemon Juice

2 Teaspoons of Cinnamon

1 Teaspoon of Baking Soda

1/2 Teaspoon of Salt

1/2 Teaspoon of Vanilla Extract

1 1/2 Cups of Frozen Blueberries

Directions:

Preheat your oven to 400 degrees F. Arrange 16 Muffin liners into two muffin pans and set aside.

Stir the lemon juice into the oat milk to create a dairy free buttermilk. In a medium mixing bowl, combine the 2 Cups of quick oats with the oat milk mixture. Let sit for ten minutes to let the oats absorb the liquid and soften.

While the oats are soaking, in a large mixing bowl with a hand held electric mixer, beat your eggs, olive oil, vanilla and honey together until creamy. Then, add in your quinoa flour, cinnamon, baking soda, and salt and beat until thoroughly blended. After the oats have soaked for ten minutes, spoon them into your batter and mix until thoroughly incorporated. The batter will be nice and thick. Finally, fold in your frozen blueberries just until combined so you don’t get blue streaks.

With a muffin scoop or 1/4 cup measure, scoop the muffin batter evenly into your prepared muffin cups. Bake in the preheated 400 degree F. oven for 18 minutes or until they spring back. 400 degrees is a higher heat, so make sure you don’t let them go too long.

Remove the muffins from the oven and cool five minutes before transferring them to a cooling rack. Dig in. They are great warm too!

Freezer Nut and Fruit Bites

Grain Free Dairy Free Delicious Nut and Fruit Freezer Bites

New Recipe!

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These nut and fruit snacks are really versatile and handy to have in your freezer.

I have been snacking on them for a while now and have also made several versions.

So, I am going to give you the template, and you personalize them!

Nut and Fruit Bites 6

You can make a double batch all at once. This recipe easily does that, or make a couple different variations. I find kids really like the ones with peanut butter and raisins.

Nut and Fruit Bites 3

Freezer Nut and Fruit Bites

1 Cup of Nuts of choice

1/4 Cup of Dried Fruit of Choice (if you are using larger dried fruit, make sure to dice it first)

1/4 Cup of Nut or Seed Butter

1 Tablespoon of Collagen (I use this brand)

1/4 Teaspoon of Pure Vanilla Extract

1/8 Teaspoon of Sea Salt

1/8 Teaspoon of Baking Soda

1/8 Teaspoon of Pure Monk Fruit (optional but adds a little more sweetness)

Directions:

In a food processor, pulse your nuts and fruit until chopped evenly. Then, add the remaining ingredients and blend until the mixture holds together when you squeeze it.

Nut and Fruit Bites

Pour the mixture onto a piece of parchment paper, and form it into a rectangle about an inch thick. Place the rectangle of bites onto a cookie sheet with the parchment, still in one piece, and freeze for an hour. Remove it from the freezer, and with a large sharp knife, cut it into squares.

Nut Bites 2

Store the Nut and Fruit Bites in a sealed container in your freezer for as needed. Pop them in when you want a quick and healthy snack.

That’s it. Super easy and you will want to make them again and again.

I’ve made these with walnuts, pecans, hazelnuts, macadamia and a large variety of different nut and seed butters including tahini. Make them nut free by using sunflower seed butter or tahini and sunflower or pumpkin seeds in place of the nuts.

Fruit and Nut Bites 6

Grain Free Dairy Free Delicious Nut and Fruit Freezer Bites

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

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.

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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.

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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.

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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.

Blueberry, Dark Chocolate Chip, Pecan Quick Mug Muffin

Quick Muffin 6

Is there ever a season when we don’t need something quick in the kitchen? I don’t think so from my experience. Even in the Summer when the kids are out of school, the pace can be fast, and we have to purposefully carve out time to slow things down.

Quick Muffin 7

Our time Up North is winding down, and it has been so fun, relaxing and refreshing. Lots of quality time, but I’m feeling tired. Because even a vacation, or even especially a vacation, can make you tired.

Quick Muffin 3

During the last few days, I am running out of time to bake, and also not replenishing things like muffins that I don’t want to take with me traveling home.

Quick Muffin 5

So, I’ve made a new recipe for a quick 2 minute mug muffin. No big batch, just enough for two servings. Half for now, half for later, or to share all at once. It’s big enough for two.

This one has dried blueberries, pecans and dark chocolate chips in it, and I used a combination of Banana and Quinoa flour, and sweetened it healthfully with applesauce and maple syrup.

Quick Muffin Batter in Mug

Blueberry, Dark Chocolate Chip, Pecan Mug Muffin

You will need one 16 oz. Microwave Safe Mug

Ingredients:

1 Egg

1/4 Cup of No Sugar Added Applesauce

1/4 Cup of Quinoa Flour

2 Tablespoons of Banana Flour

1 Tablespoon of Olive Oil

2 Tablespoons of Pure Maple Syrup

1/4 Teaspoon of Vanilla Extract

1/4 Teaspoon of Ground Cinnamon

1/8 Teaspoon of Baking Soda

A Pinch of Salt

1 Tablespoon of Dark Chocolate Chips

1 Tablespoon of Dried Blueberries

1 Tablespoon of Chopped Pecans

Directions:

Whisk together the egg, applesauce, maple syrup, olive oil and vanilla extract in a medium sized bowl. Add the remaining ingredients, except the chocolate chips, blueberries and chopped pecans. Whisk vigorously until smooth. Add a Tablespoon each of Dark Chocolate Chips, Blueberries and Chopped Pecans. Pour the batter into a 16 oz. microwave safe mug. (It should be half full). Sprinkle with additional chocolate chips, blueberries and pecans if desired.

Microwave on high for 2 to 2 1/2 minutes until cooked through and the muffin springs back to the touch. The first time you make this start at two minutes, and if needed go 30 seconds more. After that you will know your microwave time requirements for this muffin. Microwaves vary. This muffin Puffs Up Huge above the rim of the mug when microwaving. It will shrink back down level with the cup when it is cooled. There are no worries of it spilling over. Kids will enjoy watching this process, at least mine do. 🙂

Cool a little bit before eating this. It is good warm or cooled. 🙂

Serves 2

THISIS~1

Make Your Own Blueberry Pineapple Fruit Roll Ups!

Blueberry Pineapple Fruit Roll Ups Gluten Free Refined Sugar Free

Blueberry Pineapple Fruit Roll Ups! Does that sound tempting? These fruit roll ups have concentrated blueberry and pineapple flavor with just real, whole fruit and a little pure maple syrup! Why would you want to make your own fruit roll ups? Here’s a few reasons. Feel free to comment with more.

~ If you like to pick your own fruit flavors

~ You just want a few simple ingredients that taste great and are real.

~ They are a sweet whole fruit snack.

~ There are no added sugars, juices or oils.

~ No added color, just the real deal.

~ You are a DIY’er

~ You like to see the smile on faces when they see you made some.

~ You think, what’s the big deal?….blend it, pour it and forget it ’til they are done, and they are delicious!

~ You show your love through making special treats.

~ You are looking for healthier snack alternatives without processed sugar.

Blueberry Pineapple Fruit Roll Ups

Here’s how you make them. It is simple and direct. The biggest part is cutting them into strips and rolling them up at the end.

Blueberry Pineapple Fruit Roll Ups No Refined Sugar

You will need a food dehydrator for this recipe. The hands on time is fairly short. They dehydrate for 18 hours, and you need do nothing while that is happening!

DIY Blueberry Pineapple Fruit Roll Ups

Cooking Time

20 Minutes to prep them, then hands off time…….Dehydrate approximately 18 hours at 135 degrees F.

Yields

25 to 30 Roll Ups

Ingredients

2 Pints of Fresh Blueberries

2 Cups of Fresh Pineapple

2 Tablespoons of Pure Maple Syrup

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Quality Gelatin

2 Tablespoons of Hot Water

Directions

Clean the blueberries with a fresh cool water rinse and place them in a high speed blender. Chop the fresh pineapple into chunks, and add it to the blender with the blueberries. Add the maple syrup and lemon juice. Blend until pureed. Now you will add the gelatin. Heat 2 tablespoons of water in your microwave until very hot. Whisk the gelatin into the hot water until it is foamy. Pour this into the blender with the blueberry pineapple mixture, and blend until smooth and incorporated.

Set out six dehydrator trays (my dehydrator is an Excalibur) and line them with non-stick drying sheets that go with your brand of dehydrator). Pour the fruit roll up mixture evenly onto six sheets. Pick up the sheets and swirl by tipping them to spread then out into 8″ circles.

Dehydrate at 135° degrees for approximately 18 hours, or until they are no longer tacky in the center but not crispy. They should still be pliable.

Remove the fruit roll ups from the dehydrator and cool. After they are cool, using kitchen scissors or a sharp knife, slice each roll up into strips. Cut parchment the same width as the fruit strips and roll them up with the parchment. Tie with a string. Place them in a sealed container and store at room temperature.

Chocolate Nut Butter Cups

These rich little powerhouses of goodness are a great treat to have on hand! Just one of these is enough to satisfy a sweet tooth. You can offer these decadent cups to those who are gluten free, dairy free, health conscious or vegan.

Chocolate Nut Butter Cups - Raw Chocolate, Dairy and Gluten Free

As a chocolate lover, as most girls are, these are chocolate fudge creamy goodness! With raw cacao, cashew butter, pecans and coconut oil at the top of the list, there is a lot of healthy ingredients you can feel good about, and no refined sugar!

Chocolate Nut Butter Cups Healthier Snacking

Keep these in the freezer or refrigerator. I like the firmness the freezer gives them, you choose.

Nut Butter Cups No Refined Sugar Raw Cacao

Prep Time

30 minutes

Prep Notes

These are a lower sugar treat that has healthy fats and Superfood Raw Cacao Powder in them. They are a good choice when you want something sweet.

Cooking Time

60 minutes

Yields

Makes 24

Ingredients

For the Chocolate Portion:

1 Cup of Raw Cacao Powder

6 Tablespoons of Coconut Milk

5 Tablespoons of Coconut Oil

1/4 Cup of Almond or Cashew Butter

2 Tablespoons of Maple Syrup or Raw Honey

1 Teaspoon of Vanilla

3/4 Teaspoon of fine Sea Salt

For the Filling:

1 Cup of Raw Pecans

3 Tablespoons of Maple Syrup or Raw Honey

1/2 Teaspoon of Vanilla Extract

a pinch of Sea Salt

Directions

Place Mini Muffin Cup liners in a 24 count Mini Muffin pan
In a Medium bowl with an electric mixer, mix together all the chocolate ingredients, and set aside.
In a food processor, grind the raw pecans until they are a fine crumb consistency. Add in the honey, vanilla and salt, and pulse until it holds together when you squeeze it.
Place 1 teaspoon of chocolate mixture in the bottom of each muffin cup, and press flat and evenly with your fingers.
Scoop a scant teaspoon of pecan filling onto each muffin cup and press flat and evenly to cover the chocolate bottom.
Finely, add the remaining chocolate mixture to the tops of each chocolate butter cup and press evenly. It will be a scant teaspoon for each. It’s okay if they are not perfectly covered. They are pretty that way.
Freeze for 30 minutes.

Notes

Store in the Freezer or Refrigerator in a sealed container.

Chocolate Nut Butter Cups! These are creamy and delicious with ingredients you can feel good about. Dairy Free, Gluten Free, Paleo, Vegan

Scrumptious Strawberry Mango Fruit Roll Ups

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Make some of these Scrumptious Strawberry, Mango fruit roll ups and store them in an airtight container for a quick, sweet and chewy, all natural snack.

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I make these in a food dehydrator and slice them into strips that are then rolled up in parchment paper and tied with a string. They are sweet and a little tart.

Fruit Rolls Ups 6

My kids love these packed in their lunches or as a grab and go snack. Clean and simple deliciousness!

Fruit Roll Up 1

Scrumptious Strawberry Mango Fruit Roll Ups

Ingredients:

2 Pints of Fresh Organic Strawberries

2 Ripe Mangoes

2 Tablespoons of Raw Honey

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Gelatin

2 Tablespoons of Hot Water

A Pinch of Sea Salt

Directions:

Clean and hull the strawberries and place them in a high speed blender. Clean, peel and pit the mangoes and add them to the blender with the strawberries. Add the honey, lemon juice and salt. Blend until pureed. Now you will add the gelatin. Heat 2 tablespoons of water in your microwave until very hot. Whisk in the gelatin until it is foamy. Pour this into the blender with the strawberry mango mixture and blend until smooth and incorporated.

Set out six dehydrator trays (my dehydrator is an Excalibur) and line them with non-stick drying sheets (like these). Pour the fruit roll up mixture evenly onto six sheets. Pick up the sheets and swirl by tipping them to spread then out into 8″ circles.

Dehydrate at 135° degrees for approximately 18 hours, or until they are no longer tacky in the center but not crispy. They should still be pliable.

\ Scrumptious Strawberry Mango Fruit Roll Ups