Gluten/Dairy Free Dark Chocolate Covered Rice Cakes

It’s a pretty snow day here on the east coast….which in my mind automatically translates  into “stay in my PJs all day and taste test some yummy new recipes!” Even though it’s not February yet (national chocolate month, and national heart health month!), I was looking to make something chocolatey that I would feel really good about eating (and give me some extra energy to shovel the 24 inches of snow off the walkway!).

These dark chocolate covered rice cakes really hit the spot…I used Lily’s baking chips, which contain no sugar, are certified organic, and absolutely delicious! Here in CT you can get them at TFC Health Foods in Farmington for a great price.  I also used Lundberg’s brown rice cakes, which also are certified organic, and a super “clean” grain that gives this treat a nice crunchy texture. We don’t do tons of grains here at PN, but when we do have them we like to make sure they’re gluten free, as unprocessed as possible, and consumed in a moderate portion.

When I have a treat I avoid eating something that will drain my energy or cause me to “crash” 15 minutes later- that’s why I love having unsweetened dark chocolate and treats with no refined, white sugar in them.  Having a way to nip the sweet tooth in the bud  is important…that’s why I’m planning on keeping a few of these chocolate covered rice cakes in baggies at my desk as a mid day pick me up, sure to help beat the winter blues!

Enjoy a sweet little indulgence…have an amazing week!

Ana and Amanda :)

Gluten/Dairy Free Dark Chocolate Covered Rice Cakes
 
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Serves: 20
Ingredients
  • 10 Brown Rice Cakes (we use Lundberg brand)
  • 4 TBLS Coconut Oil
  • 1 Package Unsweetened Dark Baking Chips (we use Lily's brand)
  • Toppings as desired (sea salt, coconut flakes, nuts/seeds, cacao nibs, etc.)
Instructions
  1. Line a baking pan with wax paper.
  2. Put the coconut oil and chocolate chips in a medium sized pot on medium/high heat. Stir continually until the chocolate is melted and well combined (take off of the heat as soon as it is melted).
  3. Use tongs to dip each rice cake into the chocolate sauce and lay on the wax paper lined baking pan (I broke each rice cake in half so make more servings- this is up to you).
  4. Sprinkle toppings on top as desired (I used coconut flakes)
  5. Allow to cool in fridge for about 2 hours, and then store in a plastic baggy or container in the fridge for up to 2 weeks.
  6. Sampling while making these IS permitted.
  7. Enjoy!
Notes
PN Rx:
2 fats and 1 carb per ½ cake

 

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)

lemon cookies

Are you looking for a healthy holiday treat to share with family and friends that isn’t packed with sugar? I recently made these AMAZING lemon cookies. I grew up eating the lemon squares made from the box that were absolutely delicious so I have always had a soft spot for lemon desserts. I decided to attempt a lemon cookie using almond flour, eggs, and lemon juice/zest and couldn’t be more pleased with the outcome. I brought these cookies as a dessert on Christmas Eve and my entire family loved them. Not to mention they are super simple and easy to make. These will definitely be a holiday staple! Enjoy!

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)
 
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Recipe type: Dessert
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • ¼ cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • ½ tsp Sea Salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter.
  3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for 12-15 minutes.
  4. Store in airtight container in fridge or freezer.
Nutrition Information
Serving size: 1 cookie Calories: 130 Fat: 11g Carbohydrates: 4g Protein: 5g

 

Dark Chocolate Cherry Holiday Parfait

Everyone loves sweets during the holidays- and most of us love chocolate! It’s normal to crave a little something sweet, even after a healthy meal. Our bodies need certain minerals found in natural sweeteners, for example, magnesium found in unsweetened cocoa and zinc in maple syrup. It’s important to eat natural, unprocessed sweets that satisfy your taste buds, unlike white, refined, packaged, sugary foods that are hard to stop eating once you start. Having some of these basic sweeteners on hand is a must for me:

  • 100% real maple syrup
  • Raw, local honey
  • Fresh/frozen fruit
  • Unsweetened cocoa powder
  • 70% or darker chocolate
  • Stevia
  • Unsweetened coconut flakes (even though they don’t have a direct sweet taste, they contain minerals and healthy fat that can help combat a sugar craving)

Honoring your bodies nutrient needs with whole foods and not depriving yourself what your body is looking for is key to succeeding in your overall wellness. Check out this delicious recipe for a quick, simple, and visually pleasing dessert option for yourself or your guests this holiday season.

Enjoy!

Ana and Amanda

Dark Chocolate Cherry Holiday Parfait
 
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Serves: 1 serving
Ingredients
  • 1 scoop vanilla whey protein (sweetened with stevia- or use plain and add 1 packet stevia, or 2 tsp maple syrup or honey)
  • 2 tbsp unsweetened coconut flakes
  • ⅓ cup unsweetened vanilla almond milk
  • 1 tbsp hemp seeds
  • 1 tbsp raw cacao nibs
  • 1 tbsp coconut flour
  • 1 tbsp unsweetened cocoa powder
Instructions
  1. Combine all of the ingredients except the cherries and cacao nibs. Combine well until a thick, pudding-like texture is reached. Add more almond milk if the mixture is too thick and more coconut flour if it's too thin.
  2. Add a layer on the bottom of a parfait cut, followed by a layer of dark frozen cherries, and continue to do this until the mixture is used up. Top it off with a layer of dark cherries, cacao nibs, and a pinch of coconut flakes as a "snow like" topping for winter. Serve immediately. Enjoy!
Notes
PN Rx: 2 fats, 1 protein, 1 fruit per serving


Red Curry Meatballs (Crockpot)

Tonight I will be hosting a holiday potluck at Talcott Family Chiropractic at 6:45pm. Everyone is welcome to join and bring a healthy, tasty dish. We have some people bringing dishes like beef stew, organic salad, and apple crisp to name a few. We will be talking about how to stay healthy during the holidays and sharing good food. I made these delicious Red Curry Meatballs. They are very low maintenance but absolutely delightful.

Holiday Potluck at Talcott Family Chiropractic

Location: 230 Farmington Ave Farmington, CT 06032

Time: 6:45pm-7:45pm

Everyone is welcome!

Red Curry Meatballs (Crockpot)
 
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Recipe type: Lunch/Dinner
Ingredients
  • For the Meatballs:
  • 3lb Organic Grassfed Beef
  • 2 tbsp Ground Curry Powder
  • 1 tsp Garlic Powder
  • 1 large Organic Egg
  • 1 large Onion, diced
  • Sea Salt
  • For the Sauce:
  • 1 6oz can Organic Tomato Paste
  • 1 14oz can Coconut Milk
  • ½ cup water
  • 1 tsp Garlic Powder
  • 2 tbsp Curry Powder
  • Juice of 1 lemon
Instructions
  1. Heat a medium sauce pan over medium heat and add all ingredients for the sauce. Bring to a simmer then lower the heat.
  2. Combine all ingredients for the meatballs in a large bowl (except for the meat) and mix well. Add in your ground beef and mix with your hands until fully incorporated.
  3. Form the meat mixture into small meatballs and place inside a crockpot.
  4. Pour sauce on top of meatballs and cook on low for 8 hours.

 

Buffalo Chicken and Egg Muffins

Hello everyone!

I wanted to share a delicious and simple recipe that I have been making to have as meals or snacks. These egg muffins are great as an afternoon pick me up. They fill you up with protein and the healthy fat from the eggs leaves you feeling satisfied. Just pack them up in your lunch box and you will be all set!

Here is a link for the silicone muffins cups that I mentioned in the instructions. They are so worth buying. I use them all the time and nothing ever sticks. They are also great to make your own Reese’s with. Just melt dark chocolate and place in the bottom of the muffin cup. Then add 1/2 tbsp peanut butter or almond butter and pour a little more chocolate on top. Place in the freezer and if you used those silicone cups they pop right out.

Have a great weekend!

Amanda

Buffalo Chicken Oregano and Egg Muffins
 
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Recipe type: Breakfast/Snack
Serves: 5
Ingredients
  • .75lb of Organic Free Range Chicken Breast
  • 6 large Organic Free Range Eggs
  • ½ an Onion, chopped
  • ⅛ cup Frank's Red Hot
  • 1 tbsp Oregano
  • 1 tsp Garlic Powder
  • Black pepper
Instructions
  1. Preheat oven to 425 degrees. Place chicken breast seasoned with black pepper in a baking pan and bake for 20-25 minutes or until cooked through.
  2. Once the chicken is done (or if you are using leftovers) place in a large bowl and shred with 2 forks or chop up with a knife.* Add your ⅛ cup of hot sauce to the chicken and mix until all pieces are coated.
  3. Whisk eggs in a small bowl and add garlic powder, oregano, and onions. Mix until even distributed.
  4. Fill silicone muffin cups halfway with egg mixture then fill the rest of the way with shredded buffalo chicken.
  5. Bake in oven for 20-25 minutes. Check at 20 minutes to see if browned on top. Bake for a few more minutes if not.
Notes
*I usually end up using chicken that I had made in the beginning of the week. You could also prep chicken ahead of time in the crockpot and just add a little liquid (1/8 cup water, ⅛ cup Frank's Red Hot). Then after 8 hours on low you have delicious shredded buffalo chicken.
Nutrition Information
Serving size: 1 muffin Calories: 76 Fat: 3g Carbohydrates: 1g Protein: 11g

“Party Perfect” Hemp Hummus

It’s getting to be that time of year where you’re asked to “bring something” to a get together. Whenever I’m asked this question, I always make sure that it’s something that will be a “safety” food for me- meaning that if there aren’t a lot of other healthy options at the party, I know I can eat what I bring. This hemp hummus is huge hit at parties and get togethers. The hemp seeds add some Omega 3’s, provides fiber and healthy fat to reduce sugar cravings, and adds a delicious nutty flavor to the hummus. We love this hummus because of it’s unique flavor profile, simple instructions, and health promoting ingredients. Check out the recipe below- and be sure to make some extra because this tasty, fiber packed snack keeps in the fridge for up to 10 days!

To learn more about hemp seeds, click here! 

 

"Party Perfect" Hemp Hummus
 
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Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • ⅓ and 3 Tbsp Cup Lemon Juice
  • 4 Tbsp Hemp Seeds
  • 3 Tbsp Tahini (Sesame Seed Paste)
  • 2 Tbsp Olive Oil
  • 2 tsp garlic powder
  • 3 Tbsp oregano
Instructions
  1. Place all ingredients into the food processor or blender and process/blend at high speed until a smooth, creamy consistency is reached.
  2. Add more lemon juice or tahini if hummus is not combining well. Add more garlic and sea salt to taste.
  3. Garnish with rosemary sprigs and serve with fresh sliced veggies, whole grain or rice crackers, or use as a spread in a wrap or sandwich.
Notes
PN Rx= .5 protein, 1 fat and .5 carb per serving

Red Pumpkin Curry

I saw some recipes for a red thai curry that I have made before and then decided to combine two of my favorite things: curry and pumpkin. Because why not?! It’s getting a little cooler out and I have found that soups are extremely convenient for quick meals. They are a great way to switch it up from salads. I heat up the soup on the stove then add in shredded chicken that I make at the beginning of every week and veggies. My favorite veggies to add to curries/soups are kale and shaved brussel sprouts. They give it great texture and are packed with important vitamins and minerals. This recipe is the perfect amount of spicy and sweet. Enjoy!

 

Red Pumpkin Curry
 
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Recipe type: Soup
Serves: 7-8
Ingredients
  • 1 can Trader Joe's Light Coconut Milk
  • 4 cups Organic Chicken Broth
  • 2 tbsp Red Curry Paste
  • 2 tbsp Roasted Curry Powder
  • ½ tbsp Red Boat Fish Sauce
  • ½ tbsp Ginger
  • ½ tbsp Cinnamon
  • ¼ tsp Cayenne Pepper (optional)
  • 3 Garlic Cloves, minced
  • 1 Yellow Onion, chopped
  • 2 cups Roasted Pumpkin or 1½ cup Organic Pumpkin Puree
Instructions
  1. Heat a large pot over medium heat. Add in coconut milk, broth and curry paste. Mix until paste is completely incorporated.
  2. Add in all of your spices now then your fish sauce, garlic and onion.
  3. Add in the roasted pumpkin and cook for 10 minutes.
  4. Now get out your blender and pour the mixture in there in a few batches. Puree everything so you get a nice smooth texture.
  5. Once you have pureed your soup now is the perfect time to add in some leftover protein (chicken, ground beef, white fish) and veggies.
Nutrition Information
Serving size: 1 cup Calories: 70 Fat: 3 Carbohydrates: 9 Protein: 2

Coconut Peach Cobbler (gluten/dairy free)

There’s nothing like a homemade pie or cobbler when the weather starts to get cooler. I was craving something baked the other day and whipped together this quick peach cobbler- it satisfied the craving because it’s full of fiber and unrefined sweetener (honey and maple syrup!). This cobbler can be made with almost any kind of fresh fruit- try apples, mixed berries, peach and berries, or anything your heart desires. Enjoy!

Coconut Peach Cobbler (gluten/dairy free)
 
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Serves: 8
Ingredients
  • 10 ripe peaches, washed and cut into slices
  • 1 cup quick cooking oats (I used gluten free but they don't have to be)
  • ¼ cup coconut flour
  • ½ cup pure maple syrup
  • ¼ cup raw honey
  • ½ cup unsweetened coconut flakes
  • ¼ tsp baking soda
  • ¼ tsp baking powder
  • 4 tbsp melted coconut oil
  • 2 tbsp melted butter (we use Kerrygold grass fed butter)
Instructions
  1. Preheat the over to 375 and coat a 10" round baking pan with a thin layer of coconut oil to prevent the cobbler from sticking to the pan.
  2. Place all the peaces in a bowl and coat them with the honey, 2 tbsp of the coconut oil, and ¼ cup of the coconut flakes; set bowl aside.
  3. In another bowl combine the oats, maple syrup, coconut flour, remaining coconut flakes, baking soda, baking powder, the remaining melted coconut oil, and the butter.
  4. Put the peaces in the pan and top with the "oats mixture"; drizzle a few teaspoons of extra coconut oil over the top for an extra crisp at the end.
  5. Bake in the over for about 20 minutes or until the top is a light brown and the peaces are bubbling through the top.
  6. Enjoy on it's own, with a scoop of SO Delicious vanilla coconut ice cream, or drizzled with some coconut cream for an extra indulgence!
Notes
PN Rx For ⅛ of the cobbler, 1.5 carbs, 1 fruit, and 2.5 fats

Fast and Filling Fall Snacks!

Hi everyone!

Happy September! Fall is closing in on us quickly…along with the beautiful foliage and harvest foods comes a busier schedule. For most people, running kids around to sports, rushing through meals, and having less time to meal prep on the weekends means their food choices become less healthy. Fortunately, we came up with some easy, tasty, and healthy snacks for the fall. It’s important to make sure you snacks include protein (whey protein powder or eggs), fiber (fruits/vegetables), and healthy fat (avocado or coconut oil) to make sure your blood sugar is nice and steady. By eating a combination of the right nutrients every 3-4 hours, you’ll experience increased energy levels, less sugar cravings, and a better overall mood. Most importantly, you prevent “hanger” (anger brought on by hunger) and keep everyone around you happier as well!

Check out this quick video of some easy snack ideas and have a wonderful start to the new season! Click here for a copy of the recipes featured in the video.

Have a great week!

Ana and Amanda

WFSB 3 Connecticut

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)

Need a healthy dessert to bring to a holiday party? These Orange Fudge Bites will be a hit! My Mom is famous for her “Modeen Fudge Brownies” that include a lot of sugar and cream cheese. She makes them for all holiday and birthday parties and they certainly are delicious. I wanted to come up with a healthier type of fudge recipe that didn’t have a ton of ingredients. This recipe is simple and only requires a blender so there is very little clean up. It also contains cacao powder, coconut oil and coconut butter, as well as whey protein, which are all nutritionally beneficial. I used xylitol as a sweetener in this recipe. It is very comparable to sugar. It has about the same sweetness but very few calories or carbs. Xylitol is naturally occurring in the fiber of many fruit and vegetables such as berries, oats, and mushrooms. Xylitol has been shown to help stop the production of tooth-decaying acid. This means bacteria cannot create acid in your mouth throughout the day and cause cavities. Another sugar substitution for this recipe would be stevia, which is another natural sweetener. Remember, these are a healthy alternative to a regular dessert but they are still a treat and should be enjoyed in moderation. Enjoy!

 

Fudge

 

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)
 
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Ingredients
  • 2 scoop Grassfed Whey Protein (Vanilla or Chocolate)
  • 4 Tbsp Cacao Powder
  • 3 Tbsp Extra Virgin Coconut Oil
  • 2 Tbsp Coconut Butter
  • 1-2 Tbsp Xylitol
  • Juice of 1 Medium Orange
  • Sea Salt (sprinkle on top)
Instructions
  1. Combine all ingredients into a blender or food processor and blend until you get a thick, pudding-like consistency.
  2. Grab an empty ice tray and spoon the fudge batter into the tray filling each cube to the top.
  3. Place in freezer for 2 hours or overnight.
Nutrition Information
Serving size: 2 squares Calories: 132 Fat: 10g Carbohydrates: 6g Sugar: 1g Protein: 6g