Avocado Brownies

Ok, THESE are delicious!  I made them for a family that just had a baby and they barely made it out of our house!  I wasn’t totally sure when I found a recipe for brownies and the main ingredient was avocado but I’m tellin’ ya, so so so good!

Here’s a quick rundown because I know you’re ready to go make these right now!

ingredients:

  • 1 avocado (ripe), mashed
  • ¼ cup extra-virgin coconut oil, melted (or EVOO)
  • 1 egg
  • ½ cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • ¾ cup unsweetened cocoa powder
  • ½ tsp. Himalayan salt
  • ¼ cup gluten-free flour
  • ⅓ cup dark chocolate chips (I like the Enjoy Life brand cuz they don’t have all the crap ingredients)

directions:

1. Preheat oven to 350° F.
2. Prep an 8×8 baking dish with a brushing of oil or natural non-stick cooking spray.
3. Combine wet ingredients in a bowl and mix well.
4. Combine dry ingredients (minus chocolate chips) in a separate bowl and mix well.
5. Add dry ingredients to wet ingredients and mix well.
6. Stir in chocolate chips
7. Pour into baking dish and spread batter evenly.
8. Bake for about 35 minutes, or until toothpick inserted in center comes out clean.
9. Cut into 16 squares.

ENJOY!

What Your Doctor Isn’t Telling You About Managing Hypothyroidism!

Ok so I am just getting so overly frustrated with the fact that doctors don’t hesitate to prescribe a litany of medications for chronic illness yet almost NEVER recommend nutritional changes or counseling to help people understand how to control their disease with food.

And YES, you can significantly impact your healthy with what you put in your body!

Now don’t get me wrong, I have a TON of respect for physicians and I know there are some amazing doctors that will take a more holistic approach but by in large, most will prescribe meds before recommending (or referring for) nutritional support.

I have several friends and clients who struggle with hypothyroidism and while I don’t personally battle any conditions like this, I want to give them every opportunity to FEEL GOOD that I can. So I started doing a little research and came across these basic nutritional recommendations for those of you battling HYPOthyroidism.

I sent these to one of my clients and she has noticed a SIGNIFICANT difference since implementing these changes and said it’s totally worth it even though she had to eliminate some of her favorites.  I hope you find this helpful too!

make sure you’re getting…

  • Adequate iodine intake (you can get this from sea food/sea vegetables like kelp and from Himalayan sea salt, it’s pink! So fun!)
  • Adequate protein intake
  • Enough Vitamin A, Vitamin D and Zinc
  • Selenium also plays an important role
  • OR save yourself the trouble of taking all four of these vitamins and pick up this Pure Encapsulations Thyroid Support Complex that has all of these vitamins and iodine included!

reduce or eliminate intake of…

  • Wheat (gluten) and dairy
  • Coniferous veggies, this may be good or bad news for you LOL! It would be awful for me but a lot of people don’t like these anyway…coniferous veggies include: broccoli, cauliflower, Brussels sprouts, cabbage…you know tree looking things 😉
  • Some nuts (walnuts and almonds seem to be the worst culprits) and soy can also aggravate your symptoms…in fact, I would just remove soy from your diet completely it’s honestly really disruptive to the system, especially hormonal balance and when those are out of whack, pretty much every other body system is as well.  Just ditch it!

get plenty of…

  • Water!  This is just generally a good practice.
  • Routine exercise is extremely helpful, both in regulating the thyroid and in reducing stress with prevents cortisol levels from spiking which also throws off the thyroid

So here’s the thing, this might seem like a total overhaul of your nutrition.  I recommend making small changes over time.  Don’t overwhelm yourself but cutting everything all at once, it will feel like torture if you do that.  Instead just pick a couple of these ingredients to eliminate and see how you feel.  Gradually eliminate others and you might find you’re feeling a whole lot better.

Now I’m not telling you to ditch all your meds or never see your doc again either, I’m just saying there is a side of this that can be significantly impacted by what you put into your body. Nutritional changes are worth trying to find a balance and then determine the right medication dosage with your doctor based on what works best for you.

My wish for you is that you live a long and healthy life!  Nutrition plays such a big role in that and I hope you find this helpful!

Almond Flour Chocolate Chip Cookies

Who doesn’t LOVE cookies?!  I do my best to keep the out of the house because, HELLLLLLOOOOO sweet tooth over here that can’t just have one.  But every once in a while I like to make a treat and whenever I come across an awesome healthy option, I love to share!  These are from the Fixate Cookbook, my go-to for healthy recipes!

Ingredients:

  • 3 cups almond flour
  • 1 tsp. baking soda
  • 1/4 tsp. Himalayan salt
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1 egg
  • 2 egg whites
  • 1 tsp. pure vanilla extract
  • 1/2 cup dark chocolate chips (I prefer the Enjoy Life brand)

Directions:

  1. Preheat oven to 375
  2. Line a baking sheet with a silpat, wax paper, or cooking spray
  3. Combine almond flour, baking soda, and salt in a bowl.  Mix well and set aside.
  4. Beat coconut oil and maple syrup until creamy (4-5 min)
  5. Add egg, egg whites, and vanilla.  Beat for another 2 min.
  6. Slowly add almond flour and mix until blended
  7. Add chocolate chips (the best part!)
  8. Roll 1 tbsp of dough into a ball and place evenly on baking sheet
  9. Bake 14 minutes
  10. Eat one while it’s warm 😉
  11. Cool the rest on a wire rack…

ENJOY!

Chocolate Peanut Butter Eggs

Don’t we all love that famous Reese’s Peanut Butter Egg?  Seems harmless enough…chocolate, peanut butter…they aren’t the worst things in the world for you right?  Wellllll, except that most store-bought candy is loaded with filler ingredients and preservatives that promote a toxic environment in our bodies.  So here’s a way to make this store-bought fave at home, in just a few easy steps with some basic ingredients you might already have in your kitchen.

ingredients for eggs:

  • 1 cup all-natural peanut butter (you can use almond butter if you prefer)
  • 1 tbsp. non-GMO cornstarch
  • 3/4 cup coconut flour
  • 2 tbsp. pure maple syrup (not Aunt Jemima’s)

ingredients for coating:

  • 1 cup dark chocolate chips (I like the Enjoy Life brand because they are dairy, nut, and soy free)
  • 2 tsp. coconut oil
  • OPTIONAL: Himalayan Sea Salt to sprinkle on top

directions:

  1. Mix all ingredients for eggs in a large bowl until dough-like
  2. Form into egg shape with hands and place on a baking sheet lined with wax paper or a silpat.
  3. Place baking sheet into freezer for eggs to set.
  4. While eggs set, heat chocolate chips and coconut oil in a small pan over low heat until melted.
  5. Remove eggs from freezer and coat, on at a time, in melted chocolate.
  6. Return to baking sheet after coated.
  7. OPTIONAL: sprinkle Himalayan sea salt over top of coated eggs
  8. Return baking sheet to freezer and allow to set for 15 minutes.

        

Shakeology Bars

If you’ve followed me for very long, you know I’m on a constant mission to get processed foods out of my life and one of the hardest places to do that is with protein (or snack) bars.  Sometimes you just want that quick snack you can run out the door with, or throw in your purse, and store bought bars are often a handy go-to.  Butttttt, they are also often filled with crap ingredients…take this label from and Advocare bar instance: soy, corn syrup, sugar, salt, glycerin (why the hell is that in food?), canola oil, and sucralose…just to name a few problem ingredients…

Sorry, I don’t mean to throw this company under the bus but this was something available for professional athletes at a recent event I worked and I’m zero percent ok with it!  

So, I generally resolve to just make my own because I can control exactly what goes in them and this latest recipe is pure delish!

Shakeology Bars with natural ingredients and OMG, they’re TO DIE for!

 

INGREDIENTS: 

  • 1/2 cup all-natural nut butter melted
  • 2 tbsp coconut oil, melted
  • 1/3 cup honey (raw, local is best and helps fight allergies)
  • 1 tsp. pure vanilla extract
  • 3/4 cup shakeology (I used vanilla in this recipe but I imagine chocolate would be delish also)
  • 1 cup rolled oats
  • 2 tbsp. chia seeds
  • 1/3 cup dried fruit of choice (I’ve been loving tart cherries lately)
  • 1/3 cup unsweetened coconut flakes
  • OPTIONAL: but I mean really would you want to skip this?) – 2 tbsp. dark chocolate chips (I prefer the enjoy life brand) + 1 tsp. coconut oil (for drizzle)
  • OPTIONAL: fancy Himalayan salt (or sea salt), for sprinkling

DIRECTIONS:

  1. Combine nut butter, coconut oil, honey, vanilla, shakeology, oats, and chia in a large bowl until mixed well.
  2. Press into an 8×8 baking dish (any size would work really this just makes for easy cutting)
  3. Heat dark chocolate chips and coconut oil in a saucepan over low-medium heat until melted. Drizzle over the top of the bars.
  4. Place in fridge for 1 hour.
  5. Cut into 16 bars. Store in the fridge in an airtight container.

Hope you like them as much as I do!

Almond Bread

Let’s talk about bread! I LOVE IT! But it’s really just not great for our systems. So I did a little digging and found a recipe for almond bread and made this loaf his morning! Pretty easy and definitely good!

Ingredients:

  • 3 cups almond flour
  • 1/3 cup ground flax
  • 1/3 cup hemp hearts
  • 8 eggs
  • 1/2 cup unsweetened almond milk
  • 4 tbsp EVOO
  • 4 tsp baking powder
  • 1 tsp salt

DirectionS:

  1. Preheat oven to 350 and lightly grease a loaf pan (I also sprinkle with just a tad of gluten free flour to prevent sticking)
  2. Mix all ingredients in a large bowl
  3. Pour into loaf pan
  4. Bake for 40 min
  5. Cool for 10 min in loaf pan
  6. Allow to cool completely on a wire rack
  7. Slice it up and enjoy!

Cauliflower Breadsticks

It seems I have a slight crush on cauliflower these days!  Mostly because I’m back to carb cycling which means most days I’m eating very few complex carbs.  Cauliflower has been a great substitute for just about any recipe that calls for bread and today we tried making bread sticks with it.

HERE’S HOW TO MAKE IT:

img_7355CRUST

  • 1 bag Green Giant chopped cauliflower
  • 2 eggs, lightly beaten
  • 1/2 c. finely grated Parmesan
  • 1/2 tsp. oregano

TOPPING

  • 1/2 c. shredded Mozzarella
  • Onion powder, garlic powder & oregano to taste

+ Marinara Sauce for dipping

DIRECTIONS

1. Preheat oven to 425 F degrees.
2. Prep a baking sheet with non-stick cooking spray
3. In a large bowl, mix together ingredients for crust.
4. Spread onto baking sheet in an even layer.
5. Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Remove from oven. Top with a layer of mozzarella. Then sprinkle with onion powder, garlic powder, and oregano to your liking.
6. Bake for another 5 minutes or until cheese has melted.
7. Slice and serve.

ENJOY!!!

Cauliflower Tortillas

Ok, I think I might be becoming the cauliflower queen!  I am on a constant mission to sub out carbs for other low cal, more nutritious options so I recently tried my hand at Cauliflower Tortillas.  Gotta tell you, pretty tasty!  Not that complicated.  And a WHOLE LOT LESS CALORIES!  I don’t have any kids to test this yet but it is definitely husband approved!  Here’s the drill…


INGREDIENTS

  • 2 bags cauliflower rice (you can img_7296usually find this in either the produce or freezer section of most grocery stores, and even Target now)
  • 1/2 tsp. Himalayan salt
  • 2 tbsp. lime juice
  • 2 eggs
  • 1/4 cup grated parmesan
  • 1/4 cup cilantro
  • fresh ground pepper to taste
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1/2 crushed red pepper

DIRECTIONS

  1. Preheat oven to 375 degrees F.
  2. Pulse cauliflower in food processor or blender to break it down into smaller pieces
  3. Pour into a large bowl and steam in microwave for 2-4 minutes
  4. Using a kitchen towel, ring ALL water out of the cauliflower (DO NOT skip this step or you’ll have runny tortillas)
  5. Return to bowl and combine remaining ingredients.  It will kind of look like mashed potatoes.
  6. Line a baking sheet with parchment paper or a silpat (I prefer a silpat personally)
  7. Roll into 6 balls and pat down into tortilla shapes on baking sheet.
  8. Bake at 375 for 10 minutes.  Flip and bake another 7 minutes.
  9. Allow to cool slightly before plating.

Now, you can fill these little bits of heaven with whatever you choose!  What I have pictured above is garlic lime shrimp with black beans, one has salsa the other has pesto (delish actually), and a little bit of mozzarella.  I would usually add avocado but we didn’t have any ripe when I made this dish.

But really, any of your favorite taco fillings would be great and I’d put money on you not even missing the tortilla!

ENJOY!

 

Almond Flour Cinnamon Rolls

Well, we’re fresh off our trip to Europe and still craving some sweets since we got a little used to pastries while we were away!  But we’re also doing our best to get back on track so this morning I decided to put a healthy spin on one of my favorite childhood Saturday breakfast recipes – Cinnamon Rolls!!  img_7146

I used an almond flour base instead of Bisquick and coconut sugar instead of brown sugar.  I’m proud to say that I’m happy with how they turned out and they are 100% husband tested and approved!

Now, total disclaimer: if you’re looking for completely “clean” recipes, I’m probably not your girl.  I do my best to use the BEST ingredients when cooking and baking but you’ll notice I do still use the occasional ingredients, in small amounts, that aren’t considered clean.  I just honestly haven’t found a good substitute for powdered sugar yet so yeah, I’ll use it here and there for flavor sake.  I tbsp for the entire recipe ain’t gonna kill anyone.

In the case of dairy products, I always look for organic, grass-fed, no GMO, antibiotic free, and pasture raised.  That’s about as clean as you can get those!

Here’s how to try them for yourself and CLICK HERE to print the recipe!

INGREDIENTS:

Dough

  • 2 cups almond flour
  • 2 tbsp coconut sugar
  • 3 tbsp vanilla protein powder (I used Shakeology)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp himalayan salt
  • 2 eggs, lightly beaten
  • 1/4 cup organic unsalted butter, melted

Filling

  • 1 tbsp organic unsalted butter, melted
  • 2 tbsp coconut sugar
  • 1-2 tbsp cinnamon (I love cinnamon so I go heavy with it)

Glaze

  • 2 oz organic cream cheese, softened (I didn’t have this on hand so I used butter)
  • 1 tbsp powdered sugar
  • 1 tbsp organic cream (you could also use half and half, almond milk, or coconut milk instead)
  • 1/4 tsp pure vanilla extract

DIRECTIONS:

1. Preheat oven to 325 degrees
2. Prep pie tin with organic, non-stick cooking spray
3. Whisk together dry ingredients for dough
4. Add wet ingredients and stir until sticky
5. Sprinkle gluten free flour over rolling mat, add dough, sprinkle more flour, and roll flat
6. Brush with melted butter
7. Sprinkle coconut sugar in a even layer
8. Sprinkle cinnamon in an even layer
9. Begin rolling from one end to the other (will look like a log)
10, slice into 8 even pieces
11. Arrange in circular pattern in pie tin
12. Bake for 20 minutes or until no longer doughy
13. Remove from oven and drizzle glaze over the top

Enjoy!!!

Daily Tidy House Routine

I don’t know about you but somedays it can feel like there are endless things to clean around my house!  And one thing I cannot stand is spending a whole Saturday scrubbing and cleaning from room to room, toilet to toilet.

Now, by no means are we dirty people but we do have a dog and I have long hair, and my husband…well he’s a man! LOL!

Anyway, I started looking around for ways to keep the house clean with daily tasks rather than an all out scrub down a couple times a month.  I found a few cleaning schedules that worked well but some items didn’t apply or I simply failed to keep up with everything on the list.  So I decided to create my own cleaning cycle that applied to household tasks specifics to our home.

So far it’s working pretty well and it’s certainly keeping things tidy without me having to spend hours at a time and I figured I would share it with you!  Most can be done in under 20 minutes, though I supposed it would vary depending on the size of your home.
Hope this helps keep your home tidy too!