No Bake Almond Chia Cranberry Bites

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This is a super easy and healthy snack for you and your family. My boys are loving these quick energy bites.

Ingredients:

1 cup rolled oats

1/2cup almond butter

3tbsp honey

2tbsp shredded coconut

1tbsp chia seeds

1tsp vanilla extract

1/2 cup dried cranberries

Mix all ingredients together in a bowl until fully combined.

Roll the mixture into equal size bites

Place the bites in the fridge for about an hour to firm up.

Store in an airtight container in the fridge for up to five days.

ENJOY!!!!

 

 

 

 

 

 

 

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Digestion

Digestion wasn’t something I gave much thought, that is until I began noticing some uncomfortable symptoms. Nausea, gas, bloating, heartburn and acid re flux. When I began working on my health, one of the key issues we needed to address was my digestion and gut health. I always thought taking a digestive enzyme was not necessary that my body would and could do it’s job without supplementation. As I began to read up on the many benefits of taking digestive enzymes, I learned that they help break down your food into more easily absorbed particles that the body can use to survive. Your body uses those food particles and metabolizes them. If we aren’t able to digest our food properly, we aren’t able to fully absorb the  nutrients and vitamins of the foods we are ingesting either. Here are a few more reasons to start supplementing with digestive enzymes: They help take the stress off the GI tract, assist the body in breaking down difficult to digest proteins and sugars like gluten and dairy. It also greatly improves symptoms of acid re flux as well as IBS. I began to notice my symptoms improving within days of starting digestive enzymes. I won’t be without them now, they provide much more than I ever thought. If you are looking for a good quality supplement, here is the one I take and currently recommend http://amzn.to/2cOfAgc

As always make sure you consult with your family doctor before starting to make sure that there are no interactions with any medications or precautions you need to take as well. Wishing you health and happy digestion!!! 

 

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Bone Broth

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Bone Broth is all the rage lately and to be honest, it’s a trend I never thought I would embark on. The whole idea of drinking bone broth wasn’t that appealing to me. But on the advice of my Naturopath, she insisted I start drinking a cup of bone broth daily. I have been on a journey to heal myself of chronic inflammation, leaky gut and candida. The best thing to help heal these, is bone broth. It’s super easy to make and as it cooks, the longer it cooks the better the broth gets. I have been experimenting with recipes and this is the one I tried today.

2-3 Small Pork Bones (Organic)

2 Cloves of garlic

2 Onions

3 Celery stalks

3 Carrots

2 tablespoons of Apple Cider Vinegar.

2 Bay leaves

3 Peppercorns

1 teaspoon of Pink Himalayan Salt

I decided to try roasting the bones in the oven at 450 degrees for 30 min. Turning the bones after 15 min. I included the chopped onions and carrots to the roasting pan as well. I read that roasting the bones beforehand enhances the flavour as well as giving the broth a rich and deep color. Once the bones were done roasting, I put the bones, onion and carrots, even the drippings from the roasted bones into my crock-pot. I then added the 3 stalks of celery, the bay leaf, apple cider vinegar, garlic and himilayan salt and the peppercorns. I used enough cold water to cover the bones, just an inch more of water I would say.

I then set the crock pot on low and in 24-48 hours I will have one amazing broth. It smells so good while it is cooking. Don’t forget the apple cider vinegar, it is so important to bring out the marrow from the bones. I have to say that after my first batch I am now a believer. In just a few short days of drinking a cup of broth everyday. I noticed that I felt better, my inflammation was noticeably less and I found that it kept me full and helped with my sugar withdrawal symptoms. It is an excellent way to help heal your gut and body from pain and inflammation naturally. Give it a try and let me know what you think.

Author’s Note- let the broth cool and then place in your fridge for about 6 hours. Then you will want to skim off the fat and discard.

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Overnight Breakfast Bowl

This is my go to breakfast recipe, especially in the warmer months. I love that it takes less than 5 min to prepare. Before you go to bed at night, mix together the rolled oats, chia seeds and almond milk. Put it in the fridge over night and in the morning you will have a great chilled breakfast bowl of goodness. You can create this a variety of ways too, the variations are endless.

Ingredients

1 cup gluten free rolled oats.

1 1/2 cups almond milk ( unsweetened)

1/4 cup chia seeds

1 large ripe banana ( Mashed)

 

Instructions

Prep time: 5 min  Chill Time- Overnight, serves 3 people

  1. In a small bowl mix together oats, almond milk, chia seeds and bananas. Cover and refrigerate overnight to thicken.

2. In the morning stir the mixture to combine and serve with fruit, granola and a drizzle of sweetness if desired. ( I find it sweet enough without any added sweeteners). Enjoy!!!

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Raspberry Oat Crumble

It’s berry season and I am in love!!! This is a super quick and easy recipe for those summer days! Enjoy

Ingredients:

1/2 cup butter, melted
1/2 cup white sugar
1/4 cup brown sugar, packed
1 teaspoon vanilla extract
1 cup all-purpose flour
3/4 cup old-fashioned rolled oats ( Do not use instant or quick)
1 1/2 cup of fresh raspberries ( mix in bowl to make into a jam like texture)
Instructions:
  1. Preheat oven to 350F. Use a small square pan and spray with cooking spray, set aside.
  2. Melt butter ( I used the microwave )
  3. Add both sugars, vanilla and the melted butter to combine.
  4. Add the flour, oats to combine. Mixture will have some larger and smaller crumble pieces.
  5. Set aside 1 cup of the crumble mixture to be sprinkled on later as crumble topping.
  6. Transfer remaining mixture to prepared pan, and using a spatula or your fingers, hard-pack the mixture to create an even, smooth, flat crust.
  7. Evenly spread the raspberry mixture over the crust making sure there’s complete coverage.
  8. Evenly sprinkle with the reserved  1 cup crumble topping mixture.
  9. Bake for about 30 to 35 minutes, or until edges are set and center has just set and is lightly golden browned. Place pan on a wire rack and allow bars to cool for at least 2 hours before slicing and serving. 13495128_1302937996386264_217882705369907000_n-1

Quinoa Veggie Bowl

This is my all time favourite bowl of goodness. A year ago I began working with a Naturopath to help me with some recurring health issues. This is one of the recipes I created and still absolutely love. It’s quick and easy to make, you can adapt this to suit your tastes in veggies or if you would like to add meat, you can do that as well. It really is yours to dream and enjoy. So here is what my typical bowl of goodness looks like.

I prepare the quinoa, I liked to use the pre rinsed kind, it saves me time and that is what this recipe is all about. While the quinoa is cooking I cut and prepare my veggies in a stir fry pan. I love to use red onions, green peppers, leeks, celery and carrots. I am sensitive to sauces and preservatives so I just use a teaspoon of coconut oil to stir fry the veggies. I also like to spice things up with a little Himalayan salt, pepper and various Mrs. Dash spices. You really can create a different bowl every time and that is what I often do. It depends on what I am craving and what veggies I have around. I stir fry the veggies for about 5 min and then remove them from the heat to cool. Once the quinoa is done cooking, I combine the veggies and quinoa in a bowl and serve!!! IMG_1071

Gluten Free Apple Banana Muffins

I am still new to gluten free baking and this recipe comes after a few failed attempts at using buckwheat flour. For this recipe I used almond flour and I am happy to say that it worked, so delicious and moist. It’s like a smaller version of banana bread, with just a hint of sweetness. I hope you enjoy this healthy muffin as much as I did.

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Ingredients:

2 large eggs, lightly beaten

1 cup mashed bananas.

1tbsp butter (melted)

1 1/2 cups almond flour

3/4 tsp baking soda- gluten free

1 apple chopped

 

Directions:

1.Preheat oven to 350 F

2.Prepare muffin tray, either line with muffin tin liners or use a spray. This recipe makes 9 muffins.

3. Combine eggs, banana and butter in a small bowl, mix well and set aside.

4. Combine the almond flour and baking soda in another small- medium bowl, mix well.

5. Add the dry ingredients to the wet ingredients  and mix until blended.

6. Add apple and again mix until just blended.

7. Divide the batter evenly among the 9 muffin cups.

8. Sprinkle lightly just a dusting of coconut sugar.

9. Bake 18 minutes or until golden brown, check by inserting a toothpick in the center until it comes out clean.

10. Transfer muffins to rack to cool and enjoy!!!

 

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Almond Butter Cookies

I seem to be on a sweets trend right now, probably because for many months while I was healing from candida. I was not allowed any sugar, not even fruit, which was so hard. Now that I am allowed sugar, I am trying to find recipes that include more natural sugars instead of the white processed kind. I am also trying to find recipes that my boys will love as I seek to transition them away from processed sugars and gluten.

So here is my first attempt at making Almond Butter Cookies. This recipe has been adapted from Joyous Health by Joy McCarthy. If you haven’t checked out her book already, I highly recommend you do. I hope you enjoy these as much as we did. They taste so good fresh from the oven. I am freezing the leftovers for snacks during the week. I have also found that the less processed something this, the faster it will go bad if it is left out on the counter.

 

Ingredients

1/4 cup coconut oil

1/4 cup almond butter

1 and 3/4 cups almond flour

1 cup gluten free rolled oats ( not instant)

3 eggs

1/2 cup coconut sugar

 

Directions

Preheat oven to 350 degrees F

Grease a cookie sheet

In a small saucepan over low heat, you don’t want it to burn. Melt the almond butter and coconut oil. Set aside

In a large bowl, stir together the flour and oats. In a separate bowl, whisk together the eggs and coconut sugar. Add the melted almond butter and coconut oil mixture and mix well.

Then you will add the wet ingredients to the dry ingredients, stir together until well mixed.

I then dropped a teaspoon of the mixture onto the cookie sheet, flatten with a fork. Bake for 10 minutes. We prefer a chewier cookie so 10 minutes was perfect, but if you prefer a more baked or brown version you can try adding another 2 min to make them crisper.

Hope you enjoy them!! Laura

 

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Chicken Noodle Soup

This is one of my family’s favourite recipes as of late. Since embarking on a new eating regime 9 months ago. I have been on the hunt for quick, easy and nutritious recipes that are gluten and dairy free. Not everyone in my house has been fond of my new creations. I do not like having to make multiple meals so trying recipes that we all can eat and enjoy is a must. This recipe time after time is a complete hit!!! Leftovers are even better the next day. I hope you enjoy this recipe, it is perfect for cold winter nights.

Health and Happiness to you, Laura

Ingredients

1/2 cup chopped onion

2 tsp olive oil

2 cups sliced celery

4 cups low sodium organic chicken broth

2 cups chopped and cooked rotisserie chicken breast, boneless, skinless

1 cup chopped carrots, thinly sliced

2 cups gluten free noodles

Directions

 

Heat olive oil in a medium frying pan over medium heat

Add onion and celery and cook for about 5 min, stirring frequently and then remove from heat and set aside.

In a large soup pot, add the broth and chicken. Add the onions, carrots and celery from the frying pan you have set aside to the soup pot.

Bring to a boil and then reduce heat to medium and boil gently for about 30 min.

While the soup is cooking, prepare the noodles and add to the soup pot for the last 15 min of cooking. Enjoy!!!

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No Bake Cookies

This is a quick and easy recipe filled with some healthy goodness that your family will surely love. I am always looking for healthy snack ideas for my two teenage boys, who never seem to be full. This no bake cookie recipe had them coming back for seconds, so I know it was a hit. I hope you and your family will enjoy this as well. For those following a gluten free diet, be sure that your oats are gluten free.  Happy and Healthy weekend to you. Laura

Ingredients:

 

  • 2–1/2 cups gluten-free quick oats
  • 2/3 cup honey
  • 1/2 cup coconut oil
  • 1 cup almond butter
  • 1 tablespoon Hemp Hearts
  • 2 teaspoons vanilla extract
  • 5 tablespoons raw cacao powder
  • coconut sugar to sprinkle on top

Directions:

 

  1. Line two baking sheets with parchment paper and set aside
  2. In a large bowl, mix the oats well and set aside.
  3. In a medium pot over medium heat, combine the honey, coconut oil and almond butter and stir continuously until the mixture is melted and mixed evenly.
  4. Remove from heat and add the oats, stirring continuously. Add the Hemp Hearts, vanilla extract and raw cacao powder and continue stirring until mixture becomes thick.
  5. Drop 1 tablespoon of the mixture onto the cookie sheets. Lightly sprinkle coconut sugar  on top of each cookie. Place the cookie sheets in the freezer for at least 20 minutes, or until you’re ready to serve.
  6. Take the cookies out of the freezer and allow them to thaw for 5 minutes before serving. Store any leftover cookies in a sealed container in the freezer.IMG_8805