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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Author:
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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Author:
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

 

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.

 

“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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Author:
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

Preventing the “Holiday Hangover”

Hi everyone!

Thanksgiving is just around the corner, ushering in the holiday party season! We know how hard it can be during the holidays to stay on track with a healthy food and exercise plan. When the splurging on treats, big meals and drinking goes a little bit too far it’s all to easy to run into what we call the “holiday hangover.” It can creep up quickly, even after the first few festivities.  You know, the “I’m waking up thinking about sugar” habit starts, the headaches, increased appetite, more frequent colds/sickness from a depressed immune system, and yes…the potential dreaded holiday weight gain.

But! We come bearing good news! Practical Nutrition chatted with Scot and Kara from Channel 3’s Better Connecticut to discuss some simple ways to avoid the hangover (and still enjoy the holidays!). Watch the video below to make this a happy and healthy holiday season!

WFSB 3 Connecticut

Click here to download the recipes and key points featured in the video! 

Click here if you’re interested in joining us for a “Healthy for the Holidays” 10 day cleanse!

As always, stay well, eat well and have a beautiful week!

Ana and Amanda

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

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
 
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Author:
Serves: 8
Ingredients
  • 1½ cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • ½ cup coconut flour
  • 1 tsp stevia, powder
  • ¾ tsp baking soda
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
⅛th of loaf PN Rx: 1 fat, ½ carb

Springtime Super Food (and yummy spring rolls!)

Happy Spring everyone!

For those of you reading this from the East coast, I hope you all have gotten a few moments of solar therapy this past week after a long winter! Seeing the sun shine makes me want to be more active, and it also gets me craving fresher, creative new foods. That’s why I decided to demonstrate how to make Superfood Spring Rolls on Better CT yesterday.

The foods I chose as this year’s “Spring Super Foods” offer your body a broad spectrum of health benefits. To name a few, they are full of nutrients that boost your immune system, help to ward off seasonal allergies, detoxify your body after a long winter, and help slim the waist line to help you get ready for summer! Watch the video below to learn how to incorporate these superfoods into your everyday life by making a simple and tasty Superfood Spring Roll!

  • Citrus: Grapefruits, lemons, or oranges any time of day! Enjoy lemon in your water, grapefruit as a side to your breakfast, or a juice orange for a dessert on a warm day. 
  • Quinoa: Use for cold or hot side dishes, on a salad, or in a Spring Roll!
  • Dandelion Greens: Throw these peppery greens into a salad, in a soup, or in a lunch wrap for an added zing to your meal!
  • Raw Local Honey/Local Bee Pollen: Put in tea, yogurt, smoothies, or enjoy a spoonful raw!
  • Walnut Oil: Use for cold foods only (not for cooking); enjoy its nutty flavor in a dressing or on top of a favorite grain dish such as brown rice or quinoa
  • Asparagus: Grilled, sautéed in a stir-fry, or put in a Spring Roll, asparagus are a hearty spring vegetable full of nutrition that will keep you feeling full for hours!

 

Springtime Superfood Spring Rolls
 
Author:
Ingredients
  • The Rolls:
  • 6 large rice wrappers (found in international section at grocery store)
  • ½ Cup (cooked) quinoa (any variety)
  • 6 grilled asparagus (grilled or roasted with olive oil, sea salt, and pepper)
  • 1 handful of dandelion greens, chopped into small pieces
  • 1 handful of mixed, Asian, or other type of greens (for "base" of spring roll)
  • 1 large carrot, chopped into small pieces
  • 10-12 fresh mint leaves
  • 4 TBLS fresh squeezed orange juice
  • 2 TBLS walnut oil
  • 4 TSP local honey
  • Pinch of sea salt
  • Pinch of red chili flakes
  • Grilled chicken or shrimp (optional addition for extra protein)
  • Sweet Chili Sauce
  • ¼ cup unseasoned rice vinegar
  • 2 TBLS Braggs liquid aminos or Tamari (gluten free soy sauce)
  • 2 TBLS water
  • 2 TBLS honey
  • 1 tsp red pepper flakes
  • Juice of ½ orange
Instructions
  1. The Rolls:
  2. Combine the quinoa, carrots, and dandelion greens into a small bowl. In a separate bowl combine the walnut oil, orange juice, chili flakes, sea salt, and honey into a dressing. Whisk briefly and pour over the quinoa salad, tossing gently. Take a spring roll and gently submerge in a shallow bowl of water for 8-10 seconds. Place on a non-stick surface (parchment paper or cutting board) and line with a thin layer of mixed greens, 1 asparagus, and a thin line of the quinoa salad. Gently fold the top half in, followed by the sides, and gently roll until mixture is tight within the spring roll. Cut in half and serve with the sweet chili sauce as a side dip.
  3. Sweet Chili Sauce:
  4. Combine all ingredients into a small bowl and whisk until well combined. Serve as a dipping sauce for spring rolls, or use as a marinade for grilled chicken or shrimp.
Notes
PN RX (may vary depending on ingredients)
For 3 rolls (with ingredients indicated in recipe above): 2 free veggies, 1 carb, 1 fat

 

As always, stay well, eat well, and have a beautiful week!

Ana

Raw Cacao Cookie Dough Smoothie!

Sometimes I like to have dessert for breakfast! I came up with the Cookie Dough Smoothie the morning after I made “PN Raw Chocolate Chip Cookies” (recipe coming soon!). I woke up wanting to have one of the cookies I made for breakfast. Although they taste good and have very clean ingredients, they don’t have enough protein to be considered a healthy breakfast. So, I decided to make the ingredients into a smoothie to satisfy my craving and give my body the protein it needed to start my day right.

This smoothie contains one of my favorite ingredients: raw cacao nibs (found in the health food section of most grocery stores). Cacao can be found in a powder or solid form, and is an amazing food for your body. Raw cacao is chocolate in its original, minimally processed state. If you’re used to sweetened chocolate, like most of us are, it will be a bitter at first, once you are accustomed to its unique flavor profile, just a small handful seems to do the trick in satisfying a chocolate craving. What’s in the raw cacao bean that we love so much?

 

raw cacaoScreen shot 2014-05-16 at 7.10.41 AM

 

 

 

 

 

 

 

 

 

 

The combination of important minerals such as Magnesium and Iron, fiber, healthy fat, and antioxidants have countless health benefits:

  • By providing minerals that most people are deficient in, raw cacao may help decrease sugar/carbohydrate cravings
  • Raw cacao promotes a healthy digestive system with all the fiber it adds to the diet
  • Contains “theombromine”, a protein that stimulates the central nervous system, which relaxes smooth muscles and gives the body a gentle boost of energy and feeling of “bliss” we often get from eating chocolate (without the added sugar and ingredients from processed chocolate!)
  • Improves overall mood and may help fight depression due to its ability increase the bioavailability of Serotonin to the brain

Have we convinced you to try out some Raw Cacao yet?! Check out the recipe below and let us know what you think!

Raw Cacao Cookie Dough Smoothie!
 
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Author:
Serves: 1
Ingredients
  • 1 cup unsweetened vanilla almond milk
  • 1 packet "stevia in the raw" or other natural sweetener (honey or maple syrup)
  • 2 TBLS (15 grams worth) unflavored whey protein (we use Standard Process)
  • 2 TBLS raw cacao nibs
  • 2 TSP vanilla extract
  • 2 TBLS coconut flour
  • pinch of sea salt
  • 2-3 ice cubes (more if you like it icier)
  • ¼ cup water, or more to desired consistency
Instructions
  1. Put all ingredients in blender. Blend until the smoothie has reached your desired consistency. Enjoy!
  2. Note: I usually add spinach and/or another leafy green to my smoothies. Since this is more of a "dessert" smoothies, I decided to leave it out. When I don't get greens in at breakfast, I make sure to be extra conscious of getting them in later in the day!
Notes
PN RX:
1 Protein, 1 Fat, ½ Carb

As always, stay well, eat well, and have a beautiful week!

Ana and Amanda :)

Gluten Free Philly Steak and Cheese

philly

 

I love recreating some of my favorite foods into healthier versions that provide nutrition but still satisfy a craving. Sometimes even just one meal of processed food and refined carbohydrates can throw you off the wagon and cause a host of sugar cravings, mood swings, headaches, and complete loss of motivation and energy just to name a few. When you are craving something that isn’t going to provide your body with the nutrients it needs and even take away many nutrients during the process of digestion try to make a healthier version. This way you can still enjoy your food but you leave all the nasty side effects of cheat meals behind. I love philly steak and cheese sandwiches and sometimes I want bread but I know how it will make me feel. I picked up some gluten free buns from Trader Joe’s along with some organic shaved steak and raw cheese to make this delicious and satisfying meal. The gluten free buns are still a concentrated source of carbohydrates and more processed than fruits and vegetables so I try to make them a treat but overall this is a great substitution.

 

Gluten Free Philly Steak and Cheese
 
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Author:
Recipe type: Dinner
Serves: 4
Ingredients
  • 4 Gluten Free Rolls
  • 1lb Organic Shaved Steak
  • 1 Medium Onion, chopped
  • 8oz Baby Bella Mushrooms
  • 2 Bell Peppers, chopped
  • 1 Tbsp Worcestershire Sauce
  • 1 tsp Garlic Powder
  • 1 Tbsp Hot Sauce
  • 2 Tbsp Butter
  • Raw Cheese to taste
Instructions
  1. Heat a large pan over medium heat and melt butter. Add in Worcestershire, hot sauce and garlic powder and mix.
  2. Add in shaved steak and cook until no longer pink but try not to overcook.
  3. Heat up gluten free rolls and toast in oven for 3-4 minutes.
  4. Add 4oz of shaved steak to each roll with onions, peppers, and mushrooms. Place 1oz of cheese on top and heat in oven until melted.
  5. We cut ours in half then put 2oz on each half and a little cheese on top.