Tag Archives: Refined Sugar Free

Sweet and Sour Pineapple BBQ Sauce SCD, Low FodMap, AIP

I’m always on the hunt for new healthy sauces I can make that are versatile and can be used throughout the week to make meals more interesting and delicious!

This Sweet and Sour BBQ is a very versatile sauce that you can use on chicken, vegetables and as a dipping sauce for delicious savory sweet and sour flavor. You will love that the ingredients in this sauce are so good for you with very little added sweetener. It’s the pineapple that gives it most of it’s sweetness with a little smoked salt, honey and cider vinegar for sweet tanginess. there is also a little butternut squash puree in it to give it beautiful color, creaminess and sneak in some veggies that kids won’t even know is there. This recipe is SCD, Low Fodmap and AIP Paleo!

Sweet and Sour Pineapple BBQ Sauce SCD Low FodMap

Ingredients:

1 Can of Native Forest Organic Pineapple Chunks (14 oz.) This is in it’s own juice only

1/2 Cup of Pureed Cooked Butternut Squash

1/4 Cup of Apple Cider Vinegar

2 Tablespoons of Garlic Infused Olive Oil

2 Tablespoons of Clover Honey (clover honey is low fodmap if under 2 tablespoons)

1 Teaspoon of Ground Ginger

1/4 Teaspoon of Smoked Salt (optional but highly recommended)

3/4 Teaspoon of Salt (use a whole teaspoon if omitting the smoked salt)

In a high speed blender, blend all the ingredients using the whole can of pineapple with the juice. Do not drain. Pour the blended ingredients into a medium saucepan, and bring to a boil on the stovetop. When the BBQ sauce comes to a boil, turn the heat down to a simmer, and simmer for 15 minutes until it has reduced by a third, stirring often.

Cool the sauce if you are not using it right away. Pour the BBQ sauce into a container and store it in the refrigerator.

Yesterday, I made some crab spring rolls using rice spring roll wrappers in my air fryer, and this sauce was delicious to dip them in. You can also make a double batch and freeze half. It’s so good to have a variety of homemade sauces on hand with no additives!

Chocolate Chip, Cranberry, Walnut Cookies (Grain Free)

Chocolate Chip, Cranberry Walnut Grain Free Cookies

I am super pumped about this cookie, because it is the real deal, and it uses Banana Flour!

It does not taste like bananas. It tastes like a legit white flour cookie, but it is a grain free, Paleo, maple sugar sweetened, gluten and dairy free cookie! It even spreads in the oven without having to press it with your palm! If you are not a recipe developer, this might not be significant to you, but trust me, it’s awesome!!!

We have had a lot of batches of this cookie version around, as I’ve been testing it repeatedly and tweaking the ingredients. This is the one!

Gluten and Grain Free Banana Flour Chocolate Chip Cookies

Almond flour, coconut flour and other grain free flours are great for baking as well. But if you know me well enough, you know that my passion is writing recipes for food intolerances and those who want to eat healthier. Banana Flour isn’t something I have worked with before until now.

Grain Free Banana Flour Paleo Chocolate Chip Cookies

This cookie has dark chocolate chips, dried fruit sweetened cranberries and brain benefiting walnuts in it. For a nut free cookie, just omit the walnuts and increase the chocolate chips and cranberries equally. There is olive oil in the recipe as well….a very Italian and healthy baking ingredient! It is good in cookies! I did a 50/50 split between it and organic shortening. Shortening gives it the mouth feel you crave and helps with spreading and browning evenly.

Chocolate Chip, Cranberry, Walnut Cookies Healthier Bakiing

This is the banana flour I have been using to test and make these cookies. It is GMO Free Gluten Free, Vegan, Paleo and contains only 100% bananas.

Chocolate Chip, Cranberry, Walnut Cookies Healthier Bakiing

Chocolate Chip, Cranberry, Walnut Cookies (Grain Free)

Preheat the oven to 350°F.

Ingredients:

1 Egg

3 Tablespoons of Olive Oil

3 Tablespoons of Organic Shortening (I use Spectrum)

6 Tablespoons of Pure Maple Sugar

1/2 Cup of Banana Flour

1/2 Teaspoon of Pure Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Cinnamon

1/8 Teaspoon of Nutmeg

1/8 Teaspoon of Sea Salt

1/3 Cup of Dark Chocolate Chips (I use Enjoy Life)

1/3 Cup of Dried Fruit Sweetened Cranberries

1/3 Cup of Walnuts (chopped)

Directions:

In a medium mixing bowl, with an electric hand mixer, beat together the olive oil, shortening and maple sugar until creamy. Add the egg and vanilla, and beat for one minute. Sift together the banana flour, sea salt, baking soda, cinnamon and nutmeg and stir it with a spatula into the wet mix until it is starting to incorporate. Then, beat it with an electric hand held mixer until incorporated and creamy. If you don’t stir it in with a spatula first, the banana flour is very light and will fly everywhere.

Fold in the chocolate chips, cranberries and walnuts with a spatula.

Banana Flour Cookie Dough

Scoop the dough into tablespoon mounds on two parchment lined cookie sheets. You should have 14 cookies.

Oven Ready Banana Flour Cookies

Bake in your preheated oven for 11 minutes, rotating the sheets half way through the baking (top to bottom and turning side to side). Cool for five minutes on the sheet, then remove to a wire rack to completely cool.

Enjoy!!!

Chocolate Chip, Cranberry, Walnut Grain Free Cookies, Dairy Free, Paleo, Gluten Free

Grain Free Apple Tart

This is one of the desserts I am making for Thanksgiving this year. I love the warmth of the spices in apple desserts. It’s no surprise how popular apple pie scented candles are, and an apple tart baking in the oven makes the whole house smell amazing! I make a homemade non-toxic air freshener on my stove top with apples, oranges, cloves and a cinnamon stick. Here’s how if you want to do this……smells wonderful!

Apple Tart - Grain Free

I use coconut butter, maple sugar and cinnamon in the crust, which is similar to a sugar cookie crust. The apples are sweetened with maple sugar and apple butter. Because there is no top crust on this tart, I found tenting the pie while baking holds in the moisture and makes the apples retain their juiciness.

Apple Pie Tart Pin

Grain Free Apple Tart

Preheat your oven to 350° F and line an 8″ tart pan with parchment. I used a ceramic one, a pie pan will work as well. I have also made this recipe in a square metal baking pan.

Crust:

1/2 Cup of Coconut Flour

1/2 Cup of Coconut Butter

1 Egg

1/3 Cup of Maple Sugar

1/2 Teaspoon of Vanilla Extract

1/2 Teaspoon of Ground Cinnamon

1/4 Teaspoon of Sea Salt

In a food processor, process the crust ingredients until it is crumbly and blended well. Pour the crumbly mixture into the prepared pan, and press firmly and evenly with your fingers to form the crust. Bake in your preheated oven for 15 minutes. Remove from the oven and set aside.

Apple Filling

I used Cortland apples in this recipe. You can use any tart apple or combination of apples that are good for pies including McIntosh or Granny Smith.

Ingredients:

6 Cups of Tart Apples, peeled, cored and sliced 1/2″

1/4 Cup of Apple Butter, I use this clean brand, just apples and juice

1/4 Cup of Maple Sugar plus 1 Tablespoon for the top

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil or Coconut Oil, melted

1/2 Teaspoon of Ground Cinnamon

1/4 Teaspoon of Allspice

1/4 Teaspoon of Cardamom

1/4 Teaspoon of Ginger

1/8 Teaspoon of Nutmeg or Mace

1/8 Teaspoon of Sea Salt

Toss the apples with the lemon juice. Then, add in the maple sugar, spices and salt, and toss to coat evenly. Finally add the apple butter and olive oil or melted coconut oil and toss. Spread the apples evenly on top of the crust. Cover the pan with aluminum foil and seal the edges. Bake in your preheated oven for 60 minutes. Remove from the oven, and pierce an apple slice with a fork to make sure it is tender. Then, sprinkle the apples with the remaining one tablespoon of maple sugar, and bake uncovered an additional 10 minutes. Remove from the oven and cool.

This tart is great as is, but I do believe I will be adding my recipe for coconut whipped cream to embellish the top on turkey day! The recipe is here for that.

Coconut Milk Whipped Cream

Frosted Jackolantern Pumpkin Cookies

What kids doesn’t like a cute jackolantern pumpkin cookie this time of year! Especially if it is frosted! This honey of a cookie is thick and soft with just the right amount of pumpkin flavor.

Gluten Free/Grain Free Frosted Jackolantern Pumpkin Cookies

You will need a handmixer and a cookie scoop for this easy recipe……no rolling involved.

Frosted Jackolantern Pumpkin Cookies

Directions:

Preheat your oven to 350º degrees F.

Lay out a parchment lined cookie sheet.

Ingredients:

1 3/4 Cups Superfine Almond Flour

2 Tablespoons Coconut Flour

1/2 Teaspoon Baking Soda

1/4 Teaspoon Himalayan Pink Salt

1 Teaspoon Pumpkin Pie Spice

1/3 Cup Pumpkin Puree, SCD Legal

1 Egg

3 Tablespoons Clear Honey

1 Teaspoon pure Vanilla Extract

Directions: In a medium bowl, whisk together the first five dry ingredients. In a separate small bowl, with a hand held electric mixer, mix the wet ingredients together….the pumpkin puree, egg, honey and vanilla extract.

Add the wet ingredients to the dry ingredients, and mix until fully incorporated. With a 1/2 cup ice cream or cookie scoop, scoop the cookies onto your prepared cookie sheet. There should be six even sized scoops. Now, flatten into 3/4 inch thick circles with your hand, and then pinch the tops, patting and pinching to make the stem.

Bake in your preheated oven for 16 – 20 minutes, rotating the pan end to end after ten minutes. Keep an eye on them the last five minutes. The edges should be starting to brown, but not the centers.

Remove from the oven and cool completely while you make the frosting.

For the frosting:

Ingredients:

3 Tablespoons of Organic Shortening

3 Tablespoons of Honey

1 Tablespoon of Cacao Powder

In a small bowl with a hand held electric mixer, blend the shortening and honey together until it is whipped nicely.

Take a plastic sandwich bag and snip off one end. Insert a metal round piping tip into the snipped end. Scoop out two tablespoons of the white frosting from your bowl, and place it in the snipped bag. Twist the top moving the icing toward the piping tip. Set aside.

To the remaining frosting still in the bowl, add one tablespoon of cocao powder. Blend with your electric mixer.

Spread the chocolate frosting onto each cookie evenly, except the stems. Pipe the frosting on for the eyes and mouth.

It makes six large cookies. Yes, I know the picture shows five cookies. That’s because I ate one! 🙂

Happy Halloween! Boo!

Frosted Jackolantern Pumpkin Cookie – Grain Free

Great Resource When You Don’t Have Time To Bake and For Ingredients When You Do

When You Just Want To Put Your Feet Up!

Have you heard of Wellbee’s, buzzing back to health?

It is a fabulous online bakery and food shopping experience for those on the SCD, GAPS or Paleo Diet. They are also Gluten Free, Grain Free and Refined Sugar Free.

They have a bakery completely dedicated to making food that is SCD Legal using honey for their sweetner. They are an invaluable resource for people who can’t just go anywhere to buy pre-made food. There products are good. I have been ordering from them for two years. What is also so nice about them, is you don’t have to spend hours reading ingredient labels and figuring out what products you can buy that aren’t going to mess with your digestion. They also offer prepacked portable snacks for travel, and when you are on the go, or don’t want to cook.

Some of my favorite items are their homemade croutons (I am a huge salad fan!), nut flours, a seasoning called Paleo Powder (this is a spice blend with all clean ingredients and no fillers), Lemon Infused Avocado Oil, Fermented Pickles, Pizza Crusts (Baked in their Bakery), Pecan Bread (Ditto on the Bakery), Duck Sauce, Ketchup, Hot Dog Buns (baked by them too), Granola and Apple Butter.

Switching your diet can be overwhelming at first. It is a huge learning curve, and they make it easier. I do want to point out, when you are beginning to heal your digestion, you will get the best results by spending time in phase one of a gut healing protocol. That means sticking to meat, vegetables, bone broth, healthy fat and a limited amount of fruit. Once you are seeing improvement and feeling much better, then is the time to add in nuts, seeds, honey, and grain free baked items one at a time and see how you do. This includes adding in dairy and legumes if tolerated. I want to mention that I don’t receive any payment at all from promoting them. They are just fantastic, and you should really know about them if you don’t already. Shout out to Donna! I am sure there are many that would benefit from this resource. I know it makes things so much easier for myself!

Check them out. Here’s the link!

Wellbee’s Prepared Food

Wishing you Happy Digestion!

Sam

Eat Your Nutrients!

How to Make Chocolate Cherry Energy Balls Demonstration

It’s the day before Thanksgiving! I am busy in the kitchen all day, what about you?

Today I am sharing a video demonstration of my recipe for Chocolate Cherry Energy Balls that will bust your sugar cravings and add nourishment and energy to your day without adding those holiday pounds! Happy Thanksgiving!

Blessings to you and your family!

Tropical Matcha Green Tea Ice Cream

It’s Mother’s Day weekend! If my Mama lived closer, I would make her this delicious Tropical Matcha Green Tea Ice Cream for dessert, because it is absolutely delicious, and also because it has nutrient rich ingredients that will make her skin glow and benefit her body!

Tropical Matcha Green Tea Ice Cream

I have to admit, I am passionate about Matcha. I started drinking it years ago because of the rich green tea flavor! I love the taste, and the health benefits were an added bonus! Matcha is packed full of antioxidants, and even though it contains caffeine, it calms and relaxes the body while it energizes. It contains high levels of chlorophyll, vitamin C, selenium, chromium, zinc and magnesium. If that wasn’t enough, there are EGCG’s in Matcha that lower blood sugar and cholesterol. Matcha detoxifies, increases metabolism, boosts memory and concentration, and is disease and cancer preventative. Wow! Who doesn’t want all that?

Okay, so that is one of the ingredients in this creamy, tropical ice cream. I also added pineapple, mango, lemon juice (Vitamins A and C), and avocado which all beautify your skin! There is coconut milk and coconut oil for healthy fat (along with the avocado). The avocado adds extra creaminess with a neutral flavor, and finally natural honey. So, let’s eat ice cream in a very healthy way!

Tropical Matcha Green Tea Ice Cream

Ingredients:

2 Cups of Fresh Cubed Pineapple

1 Ripe Mango

1 Can Full Fat Coconut Milk (No additives for SCD Diet)

1/2 Cup Good Honey (clear if eating SCD Low FodMap)

1/2 Ripe Avocado

2 Tablespoons of Matcha Green Tea Powder

1 Tablespoon Fresh Squeezed Lemon Juice

1 Tablespoon Melted Coconut Oil

Directions:

1. In a blender, blend all the ingredients.

2. Refrigerate Ice Cream Mix for at least 4 hours or overnight.

3. Churn in an ice cream maker. I love this one.

Serve!

Tropical Matcha Green Tea Ice Cream

Eat Your Nutrients!

Pumpkin Vanilla Bean Pie (Paleo, SCD, Low FodMap)

You can be proud to bring this Pumpkin Vanilla Bean Pie to any gathering! My husband, Doug, loves this recipe! It is extra special because of the vanilla bean and light rum in the filling, and the crust is just the right thickness. I played with the recipe quite a lot until I perfected it, and it is a winner!

Festive SCD Paleo Pumpkin Vanilla Bean Tart

Holiday Pumpkin Vanilla Bean Pie (Paleo, SCD, GAPS)

Ingredients:

Crust:

2 1/4 Cups Superfine Almond Flour

3 Tablespoons Organic Shortening

1 Pastured Egg

3/4 Teaspoon Himalayan Pink Salt

Pumpkin Filling:

1 Can SCD Legal Pumpkin

1/2 Cup Clear Honey

1 Vanilla Bean

3 Pastured Eggs

1/2 Cup Full Fat Coconut Milk (No Additives)

2 Tablespoons Light Rum (I used Bacardi)

1 Teaspoon Cinnamon

1 Teaspoon Ginger

1/4 Teaspoon Cloves

1/4 Teaspoon Allspice

1/8 Teaspoon Nutmeg

1/4 Teaspoon Himalayan Pink Salt

Directions:

Preheat your oven 350º degrees.

CRUST:

Grease the insides of a pie pan or 11 inch springform tart pan. In a medium bowl, add the almond flour and shortening. Work the shortening into the almond flour with a fork and finish off by using your fingers until it is crumbly and well dispersed. Add a lightly whisked egg and the salt and stir with a fork until it forms a ball. Reserve 1/4 cup of the pie crust to decorate the top, and press the rest of the crust evenly onto just the bottom of the pan. Roll the 1/4 cup of crust between two pieces of parchment or plastic wrap to 1/4 inch thickness and cut out shapes of your choice with a small cookie cutter. Place the shapes on a parchment lined baking sheet. Bake the shapes for 5 minutes, the crust for 8 minutes in the oven, remove and cool while you prepare the filling.

FILLING:

Warm the honey in the microwave for 30 seconds in a small bowl. Split the vanilla bean lengthwise and scrape out the seeds with a small spoon. Whisk the vanilla bean seeds into the warmed honey. In a large bowl whisk together your pumpkin and coconut milk, add the honey and vanilla bean seed mixture. Whisk in the eggs and rum until fully incorporated. Finally, whisk in the spices and salt.

Place your pan on a rimmed cookie sheet to protect again spills, and pour the filling into the tart crust. Carefully place in the oven and bake for 45 minutes. Remove from the oven, top with your pie crust cutouts and chill for four hours before serving.