Tag Archives: Low FodMap

Ultimate Grain Free Chocolate Chip Pecan Cookies

Ultimate Grain Free Chocolate Chip Pecan Cookies

I don’t know about you, but I need a treat now and then. When I have something decadent, I wan’t it to be something that I have been craving made in a healthier way than I used to eat it. Lately, I have really missed chocolate chip cookies. I added pecans to this recipe, since I am a nut and cookie fan, but you do’t need to add nuts if you are in the nut free cookie camp. I think our household is 50/50 in our preference to add or not to add nuts.

Ultimate Grain Free Chocolate Chip Pecan Cookies

Although this is not a low sugar recipe, I have used honey to sweeten them, which makes them chewy. The chocolate chips are Lily’s Dark Chocolate No Sugar Added Chocolate Chips sweetened with Stevia. I buy them at my local coop, or they can be found here.

Ultimate Grain Free Chocolate Chip Pecan Cookies

Preheat your oven to 325º degrees.

Ingredients:

1 1/2 Cups Superfine Almond Flour

1/2 Cup Almond Butter

1/2 Cup Honey (Clear if Low FodMap)

1 Flax Egg (To make Egg Mix 1 Tablespoon Ground Flax Seed and 3 Tablespoons of Water in a small bowl and let sit 15 minutes)

2 Tablespoons of Coconut Oil, Melted

1/4 Teaspoon of Himalayan Pink Salt or Sea Salt

1/4 Teaspoon Baking Soda

1/2 Teaspoon of Vanilla Extract

1 Cup Dark Chocolate Chips (I used Lily’s No Sugar Added)

1/2 Cup Raw Pecans (optional)

Directions: Mix together in a medium bowl with a fork the almond butter, honey, vanilla extract, melted coconut oil and flax egg until incorporated. Add the almond flour, salt and baking soda and stir again until fully incorporated. Fold in the chocolate chips and pecans. Scoop onto parchment lined baking sheets with a tablespoon cookie scoop.

Bake for 11 – 12 minutes in the preheated oven until golden brown. Cool completely on the cookie sheets.

Makes 24 Cookies

*Low FodMap Serving Size 1 Cookie, Moderate FodMap Serving Size 2 Cookies

See this article on Is Chocolate Low FodMap?

Ultimate Grain Free Chocolate Chip Pecan Cookies

These cookies are absolutely delicious, ultimate and classic!

Eat Your Nutrients!

Red, White and Blue Smoothie!

Fourth of July is coming up fast! So in honor of the Red, White & Blue, I have a brand new smoothie for you.

It is thick, delicious, and you have a protein powder option. There are three layers, but it is not difficult, although it does take about five minutes longer than a regular straight up blended smoothie. It is worth it to do something extra special for yourself. The white layer is simply some creamy full fat coconut milk. This smoothie is packed with clean nutrition.

Red, White & Blue Smoothie

Blue Layer Ingredients:

1 Cup Frozen Blueberries

1/2 Fresh Banana

1/4 Cup Coconut Milk

1 Tablespoon Fresh Lemon Juice

1 Teaspoon Coconut Oil

1/2 Teaspoon Vanilla Extract

White Layer Ingredients:

1/4 Cup Full Fat Coconut Milk

Red Layer Ingredients:

1/2 Cup Fresh Strawberries

1/2 Cup Frozen Sweet Cherries

1 Medjool Date, Pit Removed

2 Tablespoons Coconut Milk

1 Tablespoon of a Clean Protein Powder (I used Philosophie Berry Bliss Vegan Protein and Superfood Powder)

Directions: Blend the Blue Layer. Pour into a clear glass. Gently add the 1/4 cup of coconut milk for the next layer.

Blend the Red Layer, Pour on top. Add a few berries and a straw!

Enjoy!

Note: All the fruit I used was organic. Omit the protein powder for the Specific Carb Diet. Replace Black Cherries for all Strawberries if very Low FodMap.

Eat Your Nutrients!

Cocktail Meatballs with Honey Orange BBQ Sauce (Low FodMap, Paleo, Gluten Free)

I have a brand new, Low FodMap, absolutely delicious barbecue sauce that I have been making a lot! It is so good! You can use it for all your barbecue favorites! Today I paired it with a new cocktail meatball recipe I served recently at a potluck I hosted here at my house. I doubled the recipe, and they all disappeared fast, plus I received requests for the recipe! I am so excited to share it here with you today, and for all my loyal low fodmap followers, it is completely low fodmap! You are going to love this recipe!

The meatballs are moist and are made with ground pork and turkey. You can make a large batch of the barbecue sauce and freeze half of it to pull out of the freezer for later. (Cook once, eat twice convenience!) I like to double the recipe for four jars of sauce and freeze three to pull out as needed.

Cocktail Meatballs with Honey Orange BBQ Sauce

Honey Orange Barbecue Sauce (Low FodMap)

Ingredients:

26 Oz. Jar of Tomato Puree

Juice and Zest of Two Oranges

1/2 Cup Clear Honey

1/2 Cup Apple Cider Vinegar

1/4 Cup Dried Currants

1 Bunch Green Onions, sliced (green parts only for Low FodMap)

1 Tablespoon Garlic Infused Olive Oil

2 Teaspoons of Himalayan Pink Salt or Sea Salt

1 Teaspoon Fish Sauce (like Red Boat with No Added Ingredients)

1 Teaspoon Habanero Sauce (I use this brand)

1 Teaspoon Chili Powder (gluten free no additives like Spicely)

1/2 Teaspoon Black Pepper

Directions: Place all ingredients in a medium sauce pot. Bring to a boil, then turn down to a very low simmer. Simmer on the stovetop for 30 to 40 minutes until the sauce is reduced by half. If you are doubling the recipe, it will take a little longer. Cool sauce for 30 minutes, then puree it until smooth in a blender. It is ready! Pour it into glass jars for later use, freeze half, serve it right now!

Cocktail Meatballs with Honey Orange BBQ Sauce

Cocktail Meatballs (Paleo, Gluten Free, Low FodMap)

Preheat your oven to 350º degrees. I like to use a large oven safe non-stick pan to go from stove top to oven. nonstick double griddle. If you do not have one, line a cookie sheet with parchment.

Ingredients:

1 Pound of Ground Pork

1 Pound of Ground Turkey

1/2 Cup Peeled Carrots

1 Bunch of Green Onion (green parts only for low fodmap)

4 Tablespoons of Olive Oil, divided

2 Tablespoons Fresh Dill, Minced

2 Tablespoons Fresh Basil, Minced

2 Tablespoons Fresh Cilantro, Minced

1 Tablespoon Coconut Aminos

1 Teaspoon Habanero Sauce (find it here)

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 Teaspoon Ground Black Pepper

Directions: Place the green onion and carrot in a small food processor and process until finely chopped. Place the remaining ingredients in a large mixing bowl. Add all the ingredients to the bowl (just two tablespoons of the olive oil, reserving the other two tablespoons for browning the meatballs). Add the green onion and carrot and thoroughly mix the meatball ingredients with your hands.

Using a tablespoon cookie scoop, scoop uniform sized scoops of meatballs. You will have approximately 40. Once they are all scooped, form them into smooth balls with your hands.

Now, warm the remaining two tablespoons of olive oil over medium-high heat on the stove top in your oven safe pan. When the oil sizzles when a meatball is added, add all the meatballs to the pan. Brown for three minutes, turn gently, and brown another two to three minutes. They will still be pink in the middle. Now transfer the meatballs to the oven, and bake for 7 to 10 minutes until the internal temperature reaches 165º degrees. Keep a close eye on them so they don’t overcook and stay as moist as possible!

Remove from the oven and insert toothpicks for easy eating, and serve with the barbecue sauce!

Makes 40 Cocktail Sized Meatballs

If you love this recipe, please comment below and share it with friends by hitting the Pinning, Tweeting or Facebook buttons!

Cocktail Meatballs with Honey Orange BBQ Sauce

Like to see a new recipe that is low fodmap or Paleo? Let me know what you’d like.

Game Day Cocktail Meatballs

Eat Your Nutrients!

Almond Tahini Grain Free Cookies

Almond Tahini Grain Free Cookies

Monday mornings are notorious for being difficult! Do you ever struggle with Mondays? Maybe you had a crazy weekend like me, or it was a super fun weekend, and you don’t like the thought of getting back to the grind. Or, maybe the whole week stretching ahead of you feels overwhelming! Usually Mondays are okay for me, but last week was a crazy, busy week. I was just getting back from traveling and running like crazy to catch up on a short week, and then Sunday morning, just when I was getting in the shower, the lights went out for a couple hours, and I had the perfect to do list in my head for the perfect day, starting with church.

So, what can you do on days when you just want to get through it? Should we just get through it? I recommend finding just ten minutes to savor a moment. You can find just ten minutes. Giving yourself ten minutes to just be and breathe works really well to change your frame of mind and calm your spirit.

So my next thought is, if we are dreading a day like the infamous Monday, can we change our day by changing how we think about it? I believe the answer is “Yes. Yes we can! Not that it is easy, but we can do it!”.

Enough of my musings. Since baking is therapy for me, and cookies are definitely on my list of mood boosters, today I have a delicious, grain free, brand new cookie recipe for you (and me). They are full of clean ingredients, and one or two of these will not set you back in your health goals. They also don’t take long to mix up. You will need a bowl and a fork. Here’s the recipe:

Almond Tahini Grain Free Cookies

Preheat your oven to 325º degrees. Line two cookie sheets with parchment paper.

Ingredients:

1 1/2 Cups Superfine Almond Flour

1/2 Cup Tahini (I like to eat this one straight out of the jar it is so good!)

1/2 Cup Honey (Clear if Low FodMap)

1 Flax Egg (To make Egg Mix 1 Tablespoon Ground Flax Seed and 3 Tablespoons of Water in a small bowl and let sit 15 minutes)

2 Tablespoons of Coconut Oil, Melted

1/4 Cup Slivered Almonds (reserved for top of cookies)

1/4 Teaspoon of Himalayan Pink Salt or Sea Salt

1/4 Teaspoon Baking Soda

1/8 Teaspoon of Almond Extract

Directions: Mix together in a medium bowl with a fork the tahini, honey, almond extract, melted coconut oil and flax egg until incorporated. Add the almond flour, salt and baking soda and stir again until fully incorporated. Scoop onto parchment lined baking sheets with a tablespoon cookie scoop. Sprinkle the slivered almonds evenly over the cookie dough and gently press them into the dough just a bit.

Bake for 12 minutes in the preheated oven until golden brown. Cool completely on the cookie sheets.

Makes 20 Cookies

*Low Fod Map Serving Size 1 Cookie, Moderate Fod Map Serving Size 2 Cookies

Almond Tahini Grain Free Cookies

Eat Your Nutrients!

Deli Chicken Salad

This recipe is so easy on a busy week. The cook once eat twice concept is a lifesaver for today’s busy lifestyles! I was talking to my sister on the telephone yesterday, and she has three children in five sports this Spring and is really struggling to put good food on the table. I hear her! It can be challenging to churn out healthy meals for the family no matter who you are, and busy Mom’s can really benefit from some fast recipe ideas!

My deli chicken salad recipe uses leftover roasted chicken. I used a chicken from my Lemon Herb Juicy Roasted Chicken recipe here. I had leftover roasted chicken and needed something quick on Monday night. I find chicken salad is so much moisture when you use the whole bird, (a mixture of dark and light meat).

To cook once eat twice, depending on the size of your family, you will need one or two whole chickens. Make the Lemon Herb Roasted Chicken recipe, or another favorite whole roasted chicken recipe the first night. The second night, you will shred the leftover cooked chicken and put together the chicken salad in ten minutes!

Deli Chicken Salad

Ingredients:

2 1/2 Cups Shredded Leftover Chicken

1 Cup Good Mayonnaise (I used my favorite Paleo Mayonnaise here)

1 Tablespoon of Dill Pickle Relish (I love Bubbies) for those Low FodMap it has garlic, but this tiny amount should be fine!)

1 Tablespoon of Whole Grain Mustard (I just found this Clean Brand at my Local Coop, it is delicious!)

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

Directions: Just mix it all together and serve it. Someone is sure to lick the bowl clean!

Tip: Double the recipe for even another day packed in lunches!

Have a Happy Day!

Eat Your Nutrients!

Honey Drizzled Wild Salmon on a Bed of Butternut, Topped with Spinach

At the end of a hard day, I am ready for a hearty meal that includes vegetables, Omega 3’s, healthy carbohydrates and fats. I want it to leave me feeling replenished, well fed and my belly full. If this is you, then this salmon recipe is what you are looking for! Join me in creating a beautiful, nutrient rich salmon entree!

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

The drizzle of honey around each plate pairs beautifully with the salmon and butternut. Just a touch of honey creates a Umami flavor and takes the dish to extraordinary. Although this entree looks restaurant fancy, I promise it is not too difficult. The hardest part is peeling the butternut squash.

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Directions:

Prepare Simple Oven Roasted Butternut Squash ←recipe here

Tent with Foil to keep warm and then turn your oven to broil (high) and place the baking rack on the second level from the top of the broiler.

Ingredients:

For the Salmon:

1 1/2 Pound Sockeye Salmon Filet (approximate weight)

3 Tablespoons Olive Oil

1 Teaspoon Lemon Zest

1 Teaspoon Himalayan Pink Salt or Sea Salt

1/4 Cup Honey for Drizzling (clear if SCD/Low FodMap)

Lay Salmon on a parchment or foiled lined, rimmed baking sheet. Mix Olive Oil, Lemon Zest, and Salt in a small bowl and brush on the Salmon. Broil the salmon under the broiler for approximately ten minutes or until the thickest part of the salmon reaches 145º degrees.

While the Salmon is broiling prep your Sauteed Spinach:

Sauteed Spinach

Ingredients:

4 Cups of Fresh Baby Spinach

1 Teaspoon Minced Garlic

1 Tablespoon of Olive Oil (use Garlic Olive Oil if Low FodMap & Omit Garlic)

1 1/2 Tablespoons of Pine Nuts

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

In a large sautee pan, place Olive Oil, Garlic (if using) and pine nuts. Turn the burner to high, and toast the pine nuts in the oil until lightly brown. This happens quickly (just a minute or two). Add the spinach and salt. Toss until spinach is wilted.

To plate your dish, start with roasted squash on each plate. Top with a generous portion of broiled salmon. Finally, add the sauteed spinach, and drizzle with honey…..so Delicious!

Serves 4

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Are You Authentic?…plus a Honeyed Latte Recipe

Are you your most authentic self? If not what is a step you could take to change that? Has there been a time when you recognized you weren’t being your authentic self and wished to be someone else? What did you do? How did it make you feel? What about times when you were completely authentic?

Honeyed Latte with Cinnamon

This is a really important subject for your health and happiness! If you feel like you can’t be yourself except when you are alone, you are not being true to yourself. Everyone on the planet has special gifts and a cellular makeup that makes you like no other person! When you are comfortable, confident and happy with yourself, it shines through you, and draws others to you. You are able to fulfill your purpose so much better! You are a gift to the world, so live your life being you!

Here is a special latte recipe just for you to enjoy!

Honeyed Latte with Cinnamon

Ingredients:

1/2 Cup Espresso (or strong coffee if you don’t have an espresso machine)

1/2 Cup Full Fat Coconut Milk (or try Toasted Hazelnut Vanilla Nut Milk here)

1 Tablespoon of Honey (clear if eating SCD/Low FodMap)

1/4 Teaspoon Pure Vanilla Extract

1/8 Teaspoon Cinnamon

Directions:

Pour your Milk, Honey, Vanilla and Cinnamon in a frothing pitcher. Steam until hot and frothy. Then, prepare your espresso (or strong coffee). If you are using coffee you can heat your milk to desired temperature and whisk vigorously to create a creamy froth.

Honeyed Latte with Cinnamon

Pour the coffee and sweetened, flavored milk together into your very favorite mug. Sit and enjoy and savor the moment and your uniqueness!

Eat Your Nutrients!

Want more tips or need a Health Coach? Check out my new Health Coaching Website here!

Orange Boost Smoothie

Orange Boost Smoothie is a creamy addition to a smoothie rotation! It provides Vitamin C, Vitamin A, Potassium, Protein from gut healing grass fed gelatin which also will help joints, skin and connective tissues regenerate, antioxidant rich Matcha Green Tea, Cinnamon (antioxidant, fights inflammation), and is easily digestible..

I like to have this smoothie in the mornings on my tough workout days when I have depleted glycogen.

Orange Boost Smoothie

1 Ripe Banana

1 Organic Medium Orange

1/4 Cup Sliced or Baby Organic Carrots

2 Tablespoons of Grass Fed Gelatin

1 Tablespoon Matcha Green Tea Powder

1 Tablespoon Fresh Squeezed Lemon Juice

1/4 Teaspoon Cinnamon

1 Cup Crushed Ice

Directions: Blend together the Orange, Carrots and Banana. Add in the gelatin, Matcha Green Tea Powder, lemon juice, cinnamon and crushed ice. Blend on high until smooth.

Try this smoothie on the days you need an extra boost! Enjoy!

serves 1-2

Eat Your Nutrients!

My Paleo Peeps!

Get-togethers with friends nourishes the soul as well as the body. Food is at the heart of community when you think about it. Most events, parties and time spent in celebration with others involves some type of food, traditions and favorite regional dishes. It is also seasonal, so in the Fall and Winter we eat more heavy warming food, and in the Spring and Summer our bodies tend crave lighter food. This works perfectly in eating locally. I encourage you to listen to your body. What is it telling you?

My Paleo Peeps is a fun way to serve deviled eggs. Take them to a get together, or invite some peeps to a picnic to celebrate Spring. Immerse yourself in community with others and nourish your body and soul!

I used local pastured eggs in this recipe. The yolks are yellow and full of nutrition!

Although I regularly make homemade clean mayonnaise with my immersion blender, I am in love with Primal Kitchens new Mayo made with avocado oil and completely clean ingredients! It is so good and convenient! I used it in these deviled eggs, or you can make or choose your own favorite brand. Here is my favorite homemade recipe, because it is fail proof. You need an immersion blender, and it is super fast!

My Paleo Peeps!

Ingredients:

12 Pastured Eggs (Hard Boiled and Cooled)

1/2 Cup Good Quality Mayo (I used Primal Kitchen Avocado Oil Mayo).

1 Tablespoon Gluten Free Yellow Mustard (garlic free for Low FodMap like this.)

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 Peeled Carrot

24 Currants

1 Sundried Tomato for Wattle

Directions: Slice the eggs in half from tip to bottom. Remove the yolks and mash with the mayonnaise, mustard and salt. Put the egg yolk mixture in a quart size ziplock bag and snip off the end of the bag. Pipe the yolk mixture evenly into the egg halves.

Now decorate your peeps! Currants for the eyes, slice your carrot into beak shapes and skinny slivers for the feet, and take a small snippet of sundried tomato for the wattle! Refrigerate an hour or more before serving to set the filling.

Eat Your Nutrients!

Blueberry Blast Smoothie

blueberry blast smoothie

Are you a fan of healthy smoothies like me? I love all the blended nutrition you can get in a smoothie, and how they are so easy to digest. I am especially a fan of really cold ones. The coolness of the smoothie gives me a sense of well being. A warm beverage can do the same thing depending on the season, time of day, if I just worked out or was romping around the yard with Ming and the girls. My favorite smoothies are ones that get their sweetness from whole fruit and no added sugar like this Blueberry Blast Nut Smoothie. It is simple to make and can be enjoyed any time you get a craving. This delicious smoothie takes only minutes to whip together, and contains good fat from Coconut Milk and a Nut Butter of your choice, as well as Blueberries and Melon for Vitamin C, Antioxidants and Phytonutrients. There is the option for add ins for more health benefits!

For more health and wellness tips, you can go to my new Sandra Shields, Certified Health Coach Facebook page here and like it to follow me. I post new content there throughout the week! Thank you to all my followers for your support! I love you guys!

Blueberry Blast Smoothie

Ingredients:

1 Banana

1 Cup Wild Blueberries

1 Cup Honeydew Melon, Chopped

1/2 Cup Coconut or Almond Milk

1 Tablespoon of Nut Butter (Almond, Walnut, Cashew)

1 Cup Crushed Ice

Blend in a blender on high until smooth.

Serves 1 – 2

Optional add ins: Bee Pollen, 2 Tablespoons of Grass Fed Gelatin, 1 Tablespoon Ground Flax

Eat Your Nutrients!