Healthy Gingerbread banana muffins

I love working with Buckwheat. It is SO nutritious. Most get confused when they hear the name and think it has Gluten, so they steer clear. Let me enlighten you!! Buckwheat belongs to a group of foods commonly called pseudocereals. Pseudocereals are seeds that are consumed as cereal grains but don't grow on grasses. Other common pseudocereals include quinoa and amaranth. 

Despite its name, buckwheat is not related to wheat and is thus gluten-free. Buckwheat is one of the healthiest, nuttiest, most versatile Pseudocereals . It has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.

Raw buckwheat flour (ground groats) is more absorbent than wheat flour and is used in recipes for pancakes, blini, and pasta such as Japanese soba noodles.  Buckwheat flour contains four times as much fiber as whole wheat flour, and is also a very good source of manganese and magnesium. I like to make sweet breads with it. Tis' the season so here is some healthy gingerbread. You can make loaves out of it too if you prefer. I like muffins for easy serving. I topped with Vegan Sugar-Free Whipped Cream and a dash of cinnamon.

Healthy gingerbread banana muffins 

3/4 cup coconut oil
1 cup Maple syrup or honey or  coconut sugar or date paste
2 eggs

1 tsp vanilla
3 cups of mashed bananas around 4 large banana's
1/2 cup of molasses 
1 cup buckwheat flour

1/2 cup coconut flour

1 cup almond flour
2 1/2 teaspoons ginger
2 teaspoons cinnamon
1 teaspoon cloves

1/2 teaspoon sea salt
1/2 teaspoon nutmeg
1 teaspoon baking powder
1 teaspoon baking soda


Pre-heat your oven to 350 degrees F.
Prepare your muffin pan.
Beat the coconut oil, vanilla and sweetener of choice until fully incorporated.
Beat in the eggs until combined.
Mix in the banana and molasses until completely combined.
In a separate bowl, whisk together the dry ingredients.
Mix the dry ingredients into the wet mixture until completely mixed in.

Let sit for 15 minutes and then stir again to let the coconut flour absorb. 

Fill your muffin pan filling each hole to the top.

Bake for 20--30 minutes, until a toothpick inserted comes out clean.
Remove and cool for 10-15 minutes, then remove from the pans onto a wire rack and cool completely.

I topped with Vegan Sugar-Free Whipped Cream.

Healthy Snickerdoodle Cookies

Eat the cookie.

Yes I did say I am a health and fitness coach that specializes in nutrition. 

But eat the cookie. :)

I see no reason why you can't be healthy and have your cookies too. These cookies are loaded with protein and nutrients. EVERY ingredient counts to make them a great addition to your healthy lifestyle. They are naturally gluten free and grain free, and naturally free from refined sugar. YES of course there are calories. A whopping 90 calories per cookie. BUT they are calories that count! Making it an easy swap. Instead of a spoonful of peanut butter or almond butter, have these instead. 

You are welcome. 

These contain:

Almond flour is high in protein, manganese, vitamin E and monounsaturated fats, low in carbohydrates, and contains fiber. ALL good things!

Raw Honey is rich in Antioxidants, it can help lower Blood Pressure, improve Cholesterol. and can lower Triglycerides.

Pure maple syrup contains numerous Antioxidants, helps fight Inflammatory and Neurodegenerative Diseases, helps protect against Cancer, has many vitamins and minerals.

Cinnamon is loaded with Antioxidants, has anti-Inflammatory properties, helps reduce the risk of heart disease, helps improve sensitivity to insulin, and lowers blood sugar levels.

Pink Himalayan Salt helps balance electrolytes, increases hydration, helps balance PH so is great for keeping in an alkaline state, helps prevent muscle cramping, strengthens bones, lowers blood pressure and more. 

Eggs  a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

So dig in and enjoy yourself some yummy healthy snickerdoodles! 

Healthy Snickerdoodle Cookies
makes 16 cookies

2 1/4 cups Almond flour 
1/3 cup PURE RAW honey or PURE maple syrup or 50/50
1/2 tablespoon cream of tartar
1 teaspoon cinnamon
1/2 tablespoon baking powder
1/2 teaspoon pink himalayan salt
2 teaspoons vanilla
2 eggs
For topping:
1/4 cup coconut sugar
1 teaspoon cinnamon


Preheat the oven for 375

Mix all ingredients, except topping, together until fully blended like dough.

Line a baking sheet with parchment paper to prevent sticking.

Scoop the cookies into 16 mounds.

Mix together the topping of coconut sugar and cinnamon and sprinkle on top of prepared cookies.

Bake for 13 minutes. Serve warm, or cold, or however you like.

Healthier Chocolate Chip Cookies

Shark week. 

Need I say more ladies?

It is the week that all your hard work can go out the window because the evil Bitch wants chocolate and she wants it NOW!

NO!

Not this time.
This is what we do. 

We pause for a second and realize we CAN have it, we just gotta make it! 

We are like everyone else. We have cravings. We just know how to make them healthy. This is how I help people lose weight while EATING everything they love. You just need the knowledge! Knowledge is power and I help people online with their nutrition. If you need help, be sure to send me an message.

Back to these amazing cookies.

I would take these over any other cookie any day of the week. Especially fresh from the oven. If you use Enjoy life chocolate chips then this recipe is free from most allergens. I use God given sweetener. The syrup from a tree, or the honey from a bee, and very very little of it. I find a 50/50 blend of the two makes for perfection. These are also gluten free, grain free, soy free, and PACKED with protein. 

These boast:

150 calories per cookie

5 grams protein per cookie

3 grams fiber per cookie

So they actually add nutrition. The ingredients are wholesome REAL food. You can cut back on the calories if you want to lower the chocolate chip count, but I say INDULGE! Having one of these is like having a scoop of peanut butter healthwise... so GO FOR IT!

Healthier Chocolate Chip Cookies

makes 16 cookies

2 cups Almond flour 

1/4 cup coconut flour 

1/3 cup PURE RAW honey or PURE maple syrup or 50/50

1/2 tablespoon baking powder 

1/2 teaspoon salt 

2 teaspoons vanilla 

1 egg

3/4 cup chocolate chips

Preheat the oven for 375

Mix all ingredients, except chocolate chips, together until fully blended like dough.

Stir in chocolate chips. 

Line a baking sheet with parchment paper to prevent sticking. 

Scoop the cookies into 16 mounds. I used the pampered chef cookie scoop to make them all the same size. 

Bake for 13 minutes. Serve warm, or cold, or however you like. 

Caramel Coffee Cake Muffins (gluten free and healthy)

The Magical Mermaids Episode 3 dropped last night and it featured my Daughter and I cooking up some healthy coffee cake muffins. Please check it out!  Like, Subscribe, and tell us what other things you would like to hear from us!

Check out the episode here: 

Here is the written recipe for your convenience:

Caramel Coffee Cake Muffins (gluten free and healthy)

3/4 cup pure maple syrup
1 cup coconut milk or almond milk (or milk of choice)
1/4 cup extra virgin organic coconut oil
1 tsp caramel extract
1 tsp vanilla extract
2 eggs*
2 tsp ground flaxseed
3/4 cup coconut flour
3/4 cup almond flour
1 TBSP baking powder
3/4 tsp salt

Preheat the oven to 350 degrees.

Mix ALL the ingredients together. I used a kitchenaid.

Prep a muffin pan with 12 cupcake liners.

Pour mixture into prepared pan.

Cook for 30 minutes. (rotate the pan halfway through).

Serve immediately or store in an airtight container in the fridge.

Enjoy!

If you are interested in joining me for one of my nutrition programs, send me an email and lets chat!
*sub aquafaba for vegan 

Strawberry Lemonade Muffins

HELLO SUMMER!!!

Time for all things Strawberries! Perfect time because my Summer Shape Up Online bootcamp starts May 28th (day after memorial day). Want in? Be sure to send me a message because the spots are filling up fast. Come dial it in with me for 30 days and watch your life change from the inside out! 

The reason why its so great to do a program now, is because produce is in it's PRIME, making it easier than ever to eat amazing delicious food all while staying on track. Strawberries are one of the things that make my life easier, cuz duh... they are amazing! 


I previously made some Lemon Poppyseed muffins that my family has been going nuts over. Of course they are gluten free and grain free too. But the daughter wanted strawberry lemonade muffins next, so I got to work. 

These are everything you want in a muffin, without the guilt. If you are on my nutrition program one counts as: 
1/2 Purple
1/2 Orange
1 Spoon

Strawberry Lemonade Muffins (gluten free and healthy)

2 eggs
1/2 cup pure maple syrup
1/3 cup fresh lemon juice

1 cup fresh strawberries pureed
1/4 cup fresh strawberries pureed(yes you will need this separate)
1/4 cup extra virgin organic coconut oil
1 tsp vanilla extract
2 tsp ground flaxseed
3/4 cup coconut flour
1/2 cup almond flour
2 TBSP chia seeds
1 TBSP baking powder
3/4 tsp salt

Preheat the oven to 350 degrees.

Mix ALL the ingredients together. I used a kitchenaid. 

Prep a muffin pan with 12 cupcake liners.

Pour mixture into prepared pan.
make a finger indent in each muffin and pour a little fresh strawberry puree in the center, just enough to fill your indent.

Cook for 30 minutes.

Serve immediately or store in an airtight container in the fridge.

Enjoy!