Grain- Free Chocolate Coconut Bites

I am obsessed with these chocolate coconut bites! They are my go-to guilt-free dessert these days. They taste like chocolate macaroons but are made with ingredients you can feel good about eating! There are only 2 tbsp of maple syrup in the entire recipe, yet the dessert bites still taste decadent and rich. Also, they take about 5 minutes to make. So simple!

Ingredients

• 1 tbsp coconut oil

• 3 tbsp unsweetened cocoa powder

• 2 tbsp pure maple syrup

• 1 tbsp + 1 tsp almond butter

• 1 cup unsweetened shredded coconut

• ½  tsp vanilla

Directions

• Melt coconut oil in a small saucepan over medium heat

• In a mixing bowl, add all ingredients

• Roll into 1 1/2 inch balls and place into a container.

• Store in the fridge or freezer.

Grapefruit, Avocado, Mint, and Arugula Salad

This recipe was featured on this week’s “Ingredient of the Week,” where grapefruits were highlighted. Grapefruits are just one of the citrus fruits that are in season in the winter months, and I couldn’t be happier about that. They bring vibrancy to an otherwise cold and dreary time of year, not only in color but in flavor as well! Try to buy them from your local farmers markets or farm stands for the juiciest and highest quality grapefruits.

I just can’t get enough of this salad right now. Not only is it incredibly easy to make, but the juxtaposition of flavors and textures make this simple salad look and taste elegant. It’s the perfect side dish to brighten up any main course. Or have it for lunch topped with pistachios and smoked salmon for added protein.

Health Benefits:

• Grapefruits are one of the lowest-sugar fruits you can eat, which helps lower insulin levels.

• They are an excellent source of vitamin C so keep eating those grapefruits to boost your immune system this winter!

• They are super hydrating; around 90% of a grapefruit’s weight is water.

• They are high in fiber and low in calories.

• They help create an alkaline condition in the intestines that is proper for digestive support.

• They contain many antioxidants that have antiviral, antifungal, antibacterial, and anti-inflammatory properties

Salad Ingredients:

• 2 large handfuls of arugula

• 2 ripe grapefruits

• 2 ripe avocados

• 1 tbsp chopped fresh mint leaves

Dressing Ingredients:

• 4 tbsp extra virgin olive oil

• 2 tbsp lemon juice (juice from 1 juicy lemon)

• 2 tbsp balsamic vinegar

• 2 tsp chopped fresh mint leaves

• Salt and pepper to taste

Directions:

• Place arugula in a salad bowl

• Whisk together all salad dressing ingredients (taste and adjust accordingly) and then toss with the arugula.

• Cut away the peel and white membrane from grapefruit. Cut between inner membranes to release grapefruit segments. Place on top of the dressed arugula.

• Halve and pit the avocados. Cut into ¼-½ inch slices (lengthwise). Place on top of the arugula and grapefruits.

• Sprinkle with fresh mint leaves and serve!

Carrot Dip with Harissa and Cumin

This dip is a guaranteed crowd-pleaser served as an appetizer. The rich, spice-driven flavors from the harissa and cumin mixed with the natural sweetness from the carrots is the perfect combination. Top it off with some fresh herbs, high quality olive oil, sesame seeds, and flaky sea salt to really wow your taste buds (and your guests).

Health Benefits:

• Carrots are rich in beta-carotene, which our bodies convert to vitamin A, which is important for eye health and our immune systems

• They are rich in antioxidants, which is helpful in reducing effects of early aging and in cancer prevention

• Eating carrots can reduce cholesterol levels and the risk for coronary heart disease

• They are high in fiber, which helps promote healthy digestion

Ingredients:

• 6 medium/large carrots

• 2 tbsp olive oil (plus more for finishing)

• 1 tbsp freshly chopped parsley

• 1 tsp cumin

• 1 tsp harissa

• 1/4 tsp salt

• 1/4 tsp pepper

• Sesame seeds for garnish

Directions:

• Bring water (make sure it's salted) to a boil

• Meanwhile, peel carrots and chop off the ends

• When water is boiling, add carrots to pot, and boil for 10 minutes or until carrots are soft when poked with a fork

• Transfer to a food processor and blend with olive oil, harissa, cumin, salt, and pepper

• Scoop into a bowl - let cool - then top with freshly cut parsley (or cilantro), sesame seeds, flaky sea salt, and a drizzle of olive oil

Nut Butter Energy Balls

These energy balls are so easy to make and are the perfect grab-and-go snack. I eat these in the afternoon if I need a little pick me up or some energy before a work out. They’re also perfect for breakfast, paired with a piece of fruit. While they can be a little messy to make, there are only a handful of ingredients and one mixing bowl needed. I hope you enjoy these as much as I do :)

Ingredients: (makes 10 balls)

• 1 cup shredded coconut (or oats)

• ½ cup flaxseed meal

• ½ cup almond butter (or nut butter of your choice)

• 1 tsp vanilla

• ½  tsp cinnamon

• 3 tbsp honey or maple syrup

Directions

• Mix all together and roll into balls

• Place balls in freezer to set for one hour and then enjoy!

I keep my energy balls in the freezer, but they can also be stored in the refrigerator once they’ve set.

Tea time with sunbutter energy balls

Roasted Cauliflower Winter Salad with Lemon Tahini Dressing

This vegetable was featured as an “Ingredient of the Week” for good reason! Not only is it packed with nutrients, it’s incredibly versatile, hearty, and delicious.

Health Benefits:

• Cauliflower is a cruciferous vegetables family — along with broccoli, cabbage, kale, and brussels sprouts, which are all known for their high levels of phytochemicals, which are natural antioxidants

• They are correlated with the prevention of many chronic diseases, such as cardiovascular diseases, diabetes, neurodegenerative disorders, and many forms of cancers

• They reduce inflammation (main cause of chronic disease) by lowering oxidative stress

• They are chock full of beneficial vitamins and minerals, like vitamin C and vitamin K

• They are beneficials for digestion and detoxification

Recipe inspiration: Roasted Cauliflower Winter Salad with Lemon Tahini Dressing. Again, I love roasted cauliflower on its own, roasted simply with olive oil, salt, and pepper, and occasionally some cumin if I’m feeling adventurous.

However, given that I am somewhat obsessed with tahini dressing and, this salad has become a winter staple.The variety of flavor profiles and texture makes it impossible to resist. The peppery arugula mixed with the caramelized roasted onions and cauliflower, the brininess from the capers, and the sweetness from the dates, brings perfect balance to this dish. Every bite is unique and packed with flavor, leaving you wanting more. I love the crunch of the pumpkin seeds and the creaminess of the tahini dressing. It’s the perfect main course, if you want to add some roasted chicken and/or avocado for a little more substance. It’s also excellent when served as a side dish.

Ingredients (serves 4 as a side)

For the Salad:

• 1 large head of cauliflower, cut into florets

• 2 large handfuls of arugula

• 1 red onion, cut in half, and then cut into ⅛ in. thick slices

• ¼ cup of toasted pumpkin seeds

• 2 tbsp capers, drained

• 3 dates, pitted and chopped

• 3 tablespoons avocado oil

• Salt and pepper to taste

Tahini Dressing Ingredients:

• ¼ cup tahini

• Juice of 1 ½  lemons

• 1 ½  tbsp extra-virgin olive oil

• ¼ teaspoon sea salt

• ¼ tsp pepper

Directions:

• Preheat oven to 400 degrees

• Coat cauliflower and red onion in avocado oil, salt, and pepper

• Place on baking sheet and roast in the oven for 25 minutes or until lightly browned

• Meanwhile, whisk together all ingredients for tahini dressing, adding warm water if necessary, to create a somewhat liquidy consistency

• Assemble the remaining ingredients in a bowl- arugula, capers, dates, and pumpkin seeds

• Once cauliflower and red onion is cooled, add to salad, toss with dressing, and enjoy!

Sweet Potato "Toast" with Avocado

Today is my first post for….drumroll…ingredient of the week! I am excited to announce my newest idea to inspire recipe creativity and an understanding for the various health benefits associated with the foods we eat. Each week, I will introduce the ingredient, explain its health benefits, and give you at least one recipe. Ready!? Our first ingredient of the week is the sweet potato!

Health Benefits:

• Sweet potatoes are rich in vitamins A and C, which are essential for immune support.

• They are anti-inflammatory and easy to digest

• They are high in fiber (keeps you full, doesn’t spike blood sugar, helps alleviate constipation)

• They help regulate blood pressure with their high levels of potassium

• Their naturally sweet flavor reduces sugar cravings

Recipe inspiration: Sweet Potato “Toast” with Avocado

I love roasted sweet potatoes on their own, cut into ¼ cubes or “fries,” but this recipe has a little more flare and flavor! These sweet potato “toasts” are perfect for breakfast or a snack. The starchy, fiber-rich sweet potato topped with a heaping amount of creamy avocado will keep you full and satisfied. If you’re feeling extra ambitious (or hungry), top your “toast” with a fried egg.

Ingredients: (Serves 4)

• 1 large sweet potato

• 2 ripe avocados

• 1-2 tbsp extra virgin olive oil

• Salt to taste

• Pepper to taste

• Red pepper flakes to taste

Directions:

• Preheat oven to 400 degrees

• Slice the ends off the sweet potato and then slice the sweet potato lengthwise into ¼ inch slices

• Coat with olive oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• While “toasts” cool, mash the avocado in a small bowl

• Spoon the avocado on top of the toasts

• Drizzle the tops with sea salt, pepper, and red pepper flakes

Almond Milk Oatmeal with Bananas

This is my go-to breakfast recipe, especially when I want something warm and comforting. This oatmeal is not only quick and deeply satisfying, it’s nutrient-rich and filling, making it the perfect way to start your day. Oats are naturally gluten-free and a fiber-rich carbohydrate, as long as you’re using high quality, non-processed oats like those from Bob’s Red Mill (my personal favorite). They are also loaded with vitamins and minerals, including: manganese, magnesium, zinc, iron, and folate. Also, whole oats are high in polyphenols and antioxidants, essential for keeping your immune system healthy. Finally, they are rich in soluble fiber, which is beneficial in stabilizing glucose levels (your energy levels won’t spike then drop) and in keeping healthy cholesterol levels.

Now that you know the benefits, time to learn how to make this simple and delicious recipe. The combination of banana and almond milk make this oatmeal creamy and sweet; you won’t need to add in brown sugar and other sugar additives.

Ingredients (serves 4)

• 2 cups almond milk

• 2 cups water

• 2 cups gluten-free old fashioned rolled oats

• 2 ripe bananas

• ½ tsp cinnamon

• ⅛ tsp salt

Directions:

• Bring almond milk, water, and salt to a boil in a saucepan

• Add in oats and bring to a simmer

• Stir occasionally for 5 minutes

• Add in bananas (sliced) and continue to cook (while stirring occasionally) for 5 minutes or until oats are soft and liquid has been mostly absorbed

• Turn of heat and stir in cinnamon

• Serve immediately

• Top with fresh fruit, honey, or just enjoy as is!

Gluten-Free Apple Crisp

It’s hard to believe how delicious this alternative apple crisp can taste considering there are so few ingredients and almost no added sugar! You will get all the satisfaction you are seeking from a hearty apple pie, but with no guilt and with no digestive issues from inflammatory ingredients. It’s a win win! I love to top this with full-fat coconut yogurt or coconut ice cream. Mmmm I’m salivating as I write this. Luckily, Thanksgiving is right around the corner, and this will definitely be present on our dessert table :)

Easy substitutions:

• You can swap the apples for any seasonal fruit of your choices (plums, peaches…)

• You can use almond flour instead of coconut flour

• Can can add chopped almonds the the crumb topping for added nuttiness

Ingredients

• 4 medium sized apples (preferably local!)

• ½ cup coconut flour

• ¼ cup coconut flakes

• 4 dates pitted

• ½ lemon, juiced

• 1 tsp cinnamon

• ⅛ tsp salt

• 2 tbsp coconut oil (melted)

• 2 tbsp honey or maple syrup

Directions

• Preheat oven to 350

• Slice 4 apples into thin slices and place in baking dish

• Mix in ½ tsp cinnamon and juice of half a lemon

• To make the crisp, add: coconut flour, coconut flakes, dates, ½ tsp cinnamon, salt, coconut oil, and honey

• Blend ingredients together and crumble on top of apple mixture

• Cover with foil and bake for 25 min

• Take off foil and bake for 20 more mins

Roasted Beet Dip

This is the perfect starter if you serve appetizers before your Thanksgiving meal, but it’s really great anytime of year as an alternative to hummus for dipping and snacking. This has been a MAJOR crowd pleaser at the past couple of dinner parties I’ve had, and for that reason, I’m posting the recipe here for you all to enjoy! Roasting the beets before blending them adds a rich, sweet, earthy flavor that is so deliciously satisfying. Serve this up with some thick-cut roasted delicata squash or sweet potato fries. Or consider just serving it next to some store bought hummus, crackers, celery, and carrots for a sophisticated twist on a crudite platter. Your guests will be impressed!

Health Benefits of Beets:

• Beets are rich in betalains (a phytonutrient responsible for the pigmentation in beets), which have powerful antioxidant and anti-inflammatory properties

• Beets help keep your liver healthy so it can continue to get rid of toxins in your body

• They are naturally sweet, especially after roasting, and eating sweet vegetables and fruits can reduce your sugar cravings

• They have high levels of phyto-nitrates, which helps your body lower and maintain healthy blood pressure levels. These phyto-nitrates also boost athletic performance and brain function.

• They are full of essential nutrients and minerals, like magnesium, potassium, copper, iron, phosphorus, Vitamins A, B, and C
  

Ingredients

• 4-5 medium sized beets, washed and dried

• 1 clove of garlic

• Juice from half of a lemon

• ¼ cup of good quality olive oil

• Salt and pepper to taste

Directions

• Preheat oven to 375

• Cut beets into ¼ inch wedges and mix with a drizzle of olive oil, some salt and pepper

• Roast at 375 for 45 min to an hour, until soft when poked with fork

• Put roasted beets with remainder of ingredients in a blender and pulse until a paste forms

• If mixture needs more moisture, add some olive oil, water, or lemon juice until it reaches the consistency you like

Ingredients needed

Beets ready to be roasted

Served here with roasted delicata squash

Beet dip served next to hummus and leftover chimichurri sauce

Grain Free Stuffing

For anyone who is eating gluten-free, paleo, or wants a healthier substitute for stuffing, this recipe is for you! It’s packed with the essential Thanksgiving flavors, like sage, rosemary, thyme, and garlic. It’s filling and will help make you feel “stuffed” with the starchy vegetables like sweet potatoes and parsnips. Finally, the fattiness from the sausage rounds out all the flavors to make this hearty stuffing the perfect pairing for your turkey dinner. Not to mention, it’s simple to make and you can prep it in advance to clear up some oven space!

Ingredients

• 1 lb of organic pork sausage without the casing, crumbled

• 3 large sweet potatoes

• 8-10 parsnips

• 2 yellow onions, peeled and diced

• 2 apples (honeycrisp or another tart variety), peeled and cut into cubes

• 5 stalks of celery, washed and cut into ½ inch pieces

• 6 cloves of garlic, minced

• 7-8 tbsp of olive oil, coconut oil, or avocado oil

• 1 tbsp dried sage (or 2 tbsp fresh)

• 2 tsp salt

• 1sp dried rosemary

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp black pepper

Directions

• Heat oven to 375

• Wash and peel turnips; cut into ½ inch wide pieces

• Wash and dry sweet potatoes; cut into ½ inch wide pieces

• Coat the sweet potatoes and turnips in about half the oil and half the spices; then roast on two separate baking dishes so vegetables are in an even layer; roast for 45 minutes to 1 hour, until vegetables are soft when poked with a fork and a little browned

• When root vegetables are cooking, heat oil in a pan over medium heat

• Add sausage and stir; once browned, remove from pan into a bowl

• Add remainder of the oil and add onions and celery; stir and cook until softened

• Add remainder of the spices and apple and cook for 3-4 minutes

• Mix together ALL ingredients in a large bowl and serve immediately (or make ahead and warm in the oven before serving)

Roasted Butternut Squash and Red Onion

Another super simple and flavorful side to add to your Thanksgiving meal plan! Maybe you are sensing a pattern here; I love great tasting food, but I don’t feel the need to slave over a dish for hours and hours. My thoughts are, as long as you have high quality, local, and seasonal ingredients (as often as possible), you should only use a handful of other ingredients so as to highlight and enhance the flavors, rather than cover them up! That, and, there’s many other things I need to do throughout the day and can’t spend it all in the kitchen. Pretty sure that’ll resonate with most of you :)

For this side dish, any type of squash will work, but my favorite are butternut and delicata. The smooth, buttery flavor of the squash compliments the sweetness of the roasted onion. Not only does it taste great, but it looks great too!

Easy substitutions:

• You can swap the red onion for a yellow onion

• You can simply roast the squash with coconut oil and a sprinkling of cinnamon for a sweeter flavor profile

• You can try roasting the squash with apple, cinnamon, and sage as well!

Ingredients

• 1 medium/large butternut squash

• 1 large red onion

• 2 tbsp avocado oil

• 2 tbsp fresh rosemary (or 1 tbsp dried)

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Cut off ends of butternut squash and carefully slice the skin away

• Halve the squash, scoop the seeds, then cut into ¼ inch pieces

• Peel and halve the red onion; cut into ¼ inch wedges

• Drizzle with avocado oil

• Add salt, pepper, and rosemary

• Bake for 45 mins or until browned and soft when poked with a fork

Preparing the squash

Roasted and ready to be served

Accompanied here by grilled steak, chimichurri sauce, broccoli, rustic bread, and salad

Brussel Sprouts with Bacon, Lemon, and Capers

This Thanksgiving side is so quick to make, and so flavorful! It uses all the fall flavors, for a tangy and savory dish. The fat from the bacon adds a smoky and salty flavor that can’t be beat. It’s balanced by the acidity of lemon and capers for a full-bodied, yet guilt-free taste. There are many substitutions you can make to adjust the flavor and make it your own. For example, you can skip on the lemons and capers, and then garnish with fresh pomegranate seeds. You can also sub pancetta for bacon, or maybe even toss the end product in a light white wine vinaigrette! One thing to keep in mind is that this recipe serves about 4 people, so you might want to double it for a larger crowd!

Ingredients

• 15-20 medium sized brussel sprouts

• 4 strips of good quality bacon

• One lemon, halved

• 2 tbsp avocado oil

• 2 tbsp of capers, drained

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Chop ends off brussels and halve them

• Cut strips of bacon into ¼ inch slices

• Slice half of the lemon into wedges

• Assemble all ingredients in baking dish

• Drizzle with avocado oil

• Squeeze the juice of half a lemon over mixture

• Add salt and pepper

• Roast for 40 minutes

• Add capers

• Roast another 5 minutes or until sprouts and bacon look browned and crispy

Ready to go in the oven

Crispy, roasted, and ready to eat!

AIP Pumpkin Bars

I am completely pumpkin obsessed! However, for the past month, I’ve been on a strict autoimmune paleo (AIP) healing protocol, which is basically an intense elimination diet. The reason for it is to heal my Leaky Gut and try to prevent getting a full-blown autoimmune disease, especially since I already have hypothyroidism. It was super challenging for me to get my pumpkin fix because of the restrictions I was facing in my diet, but thankfully I found inspiration from AIP bloggers to create these DELICIOUS pumpkinny treats. I even served them at a girls night last week and they were a huge success! They are guilt free and easy to make. Enjoy :)

Ingredients

• 2 ripe bananas

• ½ cup pure pumpkin puree

• ⅓  cup coconut oil (melted)

• 3 tbsp maple syrup

• 1 cup tigernut flour (https://thrivemarket.com/p/organic-gemini-organic-tigernut-flour)

• ¼ cup coconut flour

• 1 tbsp cinnamon

• ½ tbsp pumpkin pie spice (for non-AIP - otherwise ½ more tbsp cinnamon)

• 1 tbsp vanilla extract

• ½ tsp baking soda

Directions

• Preheat oven to 350 degrees

• Grease an 8x8 baking dish with coconut oil

• Mash bananas in a bowl with a fork

• Add pumpkin puree and mix

• Add coconut oil, maple syrup, vanilla and mix

• In a separate bowl, add coconut flour, tigernut flour, baking soda, cinnamon and pumpkin pie spice and mix well

• Combine all ingredients and mix well

• Spread mixture in baking dish and bake for 35-40 minutes

• Let cool before serving

Mushroom Soup with Coconut Milk

Get ready for the simplest, yet most delicious mushroom soup. Perfect for a cozy fall evening in front of the fire, or really for anytime you are craving that umami flavor of mushrooms. I met the loveliest mushroom farmer at our farmer’s market a few weeks ago, with batches of fresh shiitake, enokitake, and chanterelles. I grabbed a few handfuls and brought them home. Sautéing mushrooms as a side simply with a little butter, olive oil, salt, and thyme is a great way to add flavor to a main course. You can also whip up this warming, nourishing soup in just a few minutes!

Mushroom soup topped with toasted pine nuts and fresh basil. Paired with prosciutto, sautéed spinach, and olives for a quick and flavorful lunch.

Ingredients

1 medium yellow onion diced

1 pound of mushrooms (a variety)

1 1/2 cups vegetable broth

1/2 cup coconut milk (full fat)

1 tbsp olive oil

1 tbsp ghee or butter

1 tsp fresh thyme (plus more for garnish)

salt and pepper to taste

Directions

Add the olive oil and butter to a pot over medium heat

Add in the onions and a pinch of salt - sauté until soft (about 7 minutes)

Add mushrooms and thyme and sauté until the mushrooms soften a bit (3-5 minutes)

Add vegetable broth and coconut milk and bring to a boil

Let soup simmer for about 10 minutes

Blend with an immersion blender or blender

Garnish with fresh thyme, a drizzle of coconut milk, and maybe some toasted pine nuts