Glorious. My taste buds sing when I eat these muffins. Living a gluten free life is hard, especially when you went to school to be a pastry chef. 

What I love about these muffins is that they are not only gluten free but can also be vegan. The flavor pops with blueberries and lemon zest. Then are perfectly moist with hidden zucchini that packs a nutritious punch. I promise you will not regret making these and that they won’t last long around the house.

Serve with fresh berries and hot green tea for breakfast or an afternoon pick me up. Here are a few nutritional benefits:

Zucchini-  Aids in digestion, prevents constipation, maintains low blood sugar lower cholesterol and curbs overeating by containing 4 grams of fiber. 

Almonds- Reduce the risk of heart attack, lower cholesterol, Vitamin E protects the artery walls from damage, they lower the rise in blood sugar and insulin after meals and promote healthy brain function.

Blueberries- Highest antioxidant values of all fresh berries, meaning they will fight off the free radicals in the body. Lowers LDL and triglycerides, Protects the cell lining of blood vessels, High in fiber promoting digestion and cleansing of the bowels, reduces the risk of cancer. 

Lemon- Protects from Rheumatoid Arthritis, Reduces Inflammation, Increase alkalinity in the body.

Makes 12 Muffins

Lemon Blueberry Muffins

1 egg (-1)

1 egg white (-1)

1/2 c. zucchini (about 1/2 medium size) (+3)

1 T. xylitol syrup (+1)

1 c. almond flour (+2)

1/4 t. baking soda

1/2 t. Braggs Apple Cider Vinegar (+2)

1/2 lemon zested (+4)

1 c. blueberries (+4)

1. Grate zucchini with a cheese grater (small or medium).

2. Whisk together almond meal, baking soda blueberries and lemon zest.

3. Stir together xylitol, zucchini, acv and eggs.

4. Add the wet into the dry and mix until combined.

5. Fill cupcake liners and bake @ 350 for 20 minutes.

**Toss the blueberries in the almond flour to ensure non-blue muffins.**

** Feel free to substitute the xylitol with honey, we chose xylitol to make these candida diet friendly**

To make these vegan soak 2 T. chia seeds in 6 T. water to replace eggs.

+14 Alkalinity makes this a healing meal. Eat up :)

What is your favorite kind of muffin?

I don’t have a recipe this week but I’ve been focusing on ways to make healthy eating more approchable. Have you made any of these choices as you are getting healthier for the new year?

Personally I’m trying to reduce my sugar while boosting my fiber intake. Which, honestly, is hard because sugar, in some form or fashion, is in EVERYTHING! I am trying to make more conscious choices about my food. Sometimes I wish I could be totally perfect and know more about holistic nutrition. However, as I look back over my journey over the past year, I’m blown away with my change and progress. I’m a completely different person. Change usually doesn’t happy over night, it’s baby steps and slow progress. I used to think “nothing tastes as good as skinny feels.” That’s not true for me anymore. Nothing tastes as good as healthy feels. Think about it. 

Eat Real Food. Is it canned or boxed? Cut it out. Focus on real, whole foods. One of the biggest myths out here is that processed food is cheaper. Sure, it may be cheaper at check out when you use coupons, but what about the long run? Will is be cheaper when you add doctor bills and prescriptions?

Shop Local. Do you have a Farmer’s Market? If you aren’t sure, find out. Buying local organic ingredient are going to have a higher vitamin, mineral, antioxidant and nutritional value. You also supper your community and local farmers.

Shop the Perimeter of the Store. This is pretty self explanatory, but an easy rule to follow. The middle of the grocery store is where you’re going to find expiration dates what can last anywhere from 1-5 years. Yikes, living a long isn’t found through preservatives (buy these sparingly). As you shop the outer aisles of the store, you’ll find perishables- produce, meats, nuts and seeds. Processed food is dead, very minimal nutrients; fresh fruit, veggies, nuts and seeds are alive. When you choose food, are you choosing life?

 Cut the Sugar. That means artificial sweeteners, too. Excessive sugar in your body can many negative repercussions, the main ones would be obesity, type II diabetes and chronic disease. Not enough reason to give up sugar? How about this: a good portion of manufacturing companies use bone char (from bones of cattle) to decolorize sugar while the sugar cane is being processed. Yum. Artificial sweeteners are classified as neurotoxins, a poison that acts on your nervous system. These adverse reactions manifest themselves in headaches, moodiness, fuzzy thinking and depression. 

Read Labels. If you’re getting into more than 5 ingredients and over 4 grams of sugar, you’re getting into tricky territory with added sugar and engineered ingredients. You’ll be surprised what is added into a packaged product. If you can’t pronounce the ingredients, don’t buy it.

 Eat the Rainbow. This is easy and fun, who doesn’t love a colorful plate? By eating a wide variety of fruit and vegetables you’re developing a healthier palate and your tastebuds will begin to crave healthier choices. Did you know that when you find delight in your food and dinner companions you will digest food better? Take the time to make a pretty plate!

 Be Prepared.  When hunger hits or your blood sugar drops, you need food, fast. Planning ahead and having bagged fruit, veggies and hummus or homemade trail mix will not only be better nutritionally, but also be more satisfying.

 Cook at Home. It’s easier to eat out and faster but it’s certainly not healthier. Most dishes are laden with fat and sodium; by cooking at home you are in control of the recipe. Try taking an old favorite and making it healthy by using olive or coconut oil instead of canola, himalayan or sea salt instead of iodized salt. Find ways to add in more vegetables like spinach, kale or bell peppers.

Skip Soft Drinks. Soda and diet sodas a best left untouched. Your body needs water. Is the taste too plain? Try spicing it up and lemon, lime, oranges or mint. Drinking water has a multitude of benefits, but you may need more than just 64 ounces. You need half your body weight in ounces, such as 150lb person needs 75 ounces of water.

Make it Meatless. Have you heard of “Meatless Monday”? Switch a hamburger with a black bean or sweet potato burger. You will get a well balanced and delicious meal that adds 20-25% of your recommended protein intake.

This year I decided to put some of my new knowledge of essential oils to use for Christmas presents this year. I’ve been obsessed with fresh citrus smells for the past few months and made this in September for a trial run.  It was an amazing exfoliator and smelled so refreshing, not to mention my skin felt like new!

This makes enough for 8 4oz. mason jars.

2 c. Real Salt

1 c. Coconut OIl

30 drops orange essential oil (make sure it’s organic) 

Mix well and portion into jars.

3 tablespoons beeswax 

3 tablespoons coconut oil

2 tablespoons cocoa butter

12 lip balm containers

15 drops peppermint essential oil

I’ve had some serious cravings for spice and warm food lately. I saw a similar recipe on pinterest, but naturally I changed it to suit my needs. After the discovery of the Gluten Free Herbed Crackers, I paired them with this soup and it was near perfection.  

SInce it is FINALLY getting cold enough to feel like December, warm up with this on a chilly night or even as a fun addition to your Christmas meal.  If you make this, promise me you’ll make the crackers to dip in the soup. Promise?

Obviously I love a good recipe packed with veggies, vitamins and minerals. +17 alkalinity makes this meal nourishing and great for healing for your body. No need to worry about perfect knife skills, this will be pureed. 

2-3 lbs butternut squash cubed (+2)

1 leek, cleaned and cut into thin round or half moon pieces (+2)

1 yellow onion, diced (+2)

3 garlic cloves, chopped (+2)

4 c. vegetable stock (+3)

1 can coconut milk (+1)

1 T. curry (less if you like less spice) (+1)

1 t. cayenne (+2)

1/2 T. Garam Masala (+2)

Coconut Oil

Salt

Pepper

1. Saute onion and leek until translucent in coconut oil over medium heat.

2. Add garlic and spices. Cook until fragrant, about 1-2 minutes. 

3. Add stock and butternut pieces and simmer until squash is soft, about 20-25 minutes.

4. Use an immersion blender or regular blender to puree the soup to a smooth consistency.

5. Stir in coconut milk and season to taste. Bring to a simmer then serve warm with Gluten Free Herbed Crackers.

‘

It’s been a while since I’ve blogged. During the holiday season I’m usually slammed with work, which is great; I enjoy being busy. My biggest news is that I got engaged on November 10! Whoo hoo, let the wedding planning begin! 

Enough about me, let’s get to these AMAZING crackers. Seriously, I made these 5 days in a row. When you find something this delicious that is gluten free after you haven’t had bread, its heaven. Here’s the best part: They are healthy! When something is delicious and healthy, don’t pass it up. Not only are these crackers great on their own, the pair well with curried butternut squash soup (recipe coming in next post).

Remember to get all organic for optimum nutrition. You can make these thin like crackers (1/8 in. thick) or more like flat bread (1/4 in. thick).

2 c. almond flour (+2)

1 t. minced onion (fresh or dried) (+2)

1 t. garlic powder (+2)

1 t. thyme (fresh or dried) (+3)

2 t. fresh rosemary (+2)

1 t. pink Himalayan salt (+4)

1 egg (-1)

1 T. olive oil (+2)

1 t. filtered water (+1)

1. Heat oven to 350.

2. Add all dry ingredients to a bowl and mix until distributed.

3. Add egg, oil and water.

4. Mix until incorporated.

5. Use hands to shape into a ball.

6. Transfer to a parchment lined pan. Cover with a piece of parchment and roll to desired thickness.

7. Use a pizza cutter to pre-cut the crackers. Top with a sprinkling of pink Himalayan salt.

8. Bake 10-12 minutes until edges begin to brown.

Alkalizing total- (+17)

DId you make these? What did you like better: crackers or flatbread?

As I write this post I am still shoveling this into my mouth. Seriously. Sometimes I miss the creaminess of melted cheese and the risotto I’ve always made had cheese. However, I was reading over some recipes from my Whole Foods Cuisine class and realized I had all the ingredients for this recipe. Just like that, my dinner decision was made.

This recipe is perfect for fall. The days and nights are getting cooler and I personally start craving comfort food. Now that my diet has changed, that looks a bit different. However, this recipe meets the healthy, comfort food requirement. 

Butternut Squash- Great source of Vitamin A and C. Also contains potassium, fiber, manganese, B complex and copper.

Arborio Rice- Complex carbohydrate that offers fibers, which aids in healthy digestion. Rice is also gluten free and also contains so cholesterol, fat or sodium. 

1 c. Organic Arborio Rice (-3)

5 c. vegetable broth (+3)

1/2 onion small dice (+2)

3 cloves garlic, crushed (+2)

1 t. pepper

2 t. mineral sea salt (+4)

2T. coconut oil (+1)

1lb butternut squash (+2)

1. Preheat the oven to 400. Cut the squash in half. Rub with coconut oil and sprinkle with mineral sea salt. Cook about 40 minutes.

2. In a medium size pan, heat oil over medium heat. Saute onion until soft.

3. Add garlic and cook about 1 more minute, being careful not to burn.

4. Add rice and stir; cook 2-3 minutes until lightly brown.

5. Slowly begin to add the broth 1/2 c. at a time, stirring frequently.

6. Let the rice cook until liquid is almost absorbed and then add 1/2 c. more of liquid. Continue this process until  all liquid is absorbed, about 20-25 minutes.

7. Once squash is done cooking, scoop out inside of  and mash until smooth. Stir into risotto until smooth.

This mean is +11 alkalizing. That means it’s great for healing and keeping you body fighting chronic illnesses and boosting your immune system. I can’t think of anything better! Pair this along with a spinach salad for a dose of delicious greens.

Being gluten free isn’t easy sometimes; however, its easier than it used to be. Maybe it’s because I’m picky about what goes in my food or I have the chef “I-can-make-this-better” mentality. Either way, I haven’t liked much of the granola or cereal I’ve found. Nate’s mom has made this granola several times and I immediately loved it.

There are so many ways to enjoy this granola; I personally like it with almond milk for breakfast or with freshly sliced berries. It’s a perfect breakfast or grab and go snack!

(+2) 4 c. oats (Make sure they are certified GF)

(+3) 2 c. nuts- chopped almonds and walnuts (or andy kind you prefer)

(+4) 1 T. cinnamon

(+4) 2 t. sea salt

(-2) 1 1/2 c. dried fruit- cranberries, blueberrries, etc

(+1) 3/4 c. honey

(+1) 2 T. unrefined coconut oil

This meal is +13 alkalizing. Notice that the dried fruit is slightly acidifying but has been balanced. Your body will love you for this snack!

1. Preheat oven to 350 degrees.

2. Mix all ingredients together in a large bowl, then spread on a sheet pan that is lined with parchment or a silpat.

3. Cook for about 15 minutes and stir. Continue cooking about 15 minutes until golden brown and slightly crunchy. 

I’m not going to lie, I’m absolutely obsessed with Izze’s. I rarely buy them because they are definitely a splurge. It would be too easy to exhibit no self control and drink them all in one sitting. If you aren’t familiar it’s a deliciously awesome soda that is concentrated fruit juice and sparkling mineral water. That’s it. No added sugar- what a treat!

I got really ambitious one night and juiced strawberries, pineapple and oranges for our izze. It wasn’t quite sweet enough and a little too diluted. I’ve since tweaked the recipe and played with portions and it’s much better. 

Not only is this recipe refreshing it’s healthy! It packs a powerful punch of vitamin C and minerals. Check out the benefits:

Mineral Water (+3 alkaline)- Usually contains potassium, magnesium and calcium; some waters also contain sodium, chromium, copper, zinc, iron, manganese and many more! It’s the perfect way to get vital minerals, calcium for those who are lactose intolerant, and it keeps you hydrated, plus no calories!

Strawberries (+2 alkaline)- One of the 50 best antioxidants, improved blood sugar regulation,141% of RDA suggested dosage of Vitamin C.

Pineapple (+2 alkaline)- Powerful anti-inflammatory, 130 % RDA suggested dose of Vitamin C, Manganese and Thiamin (B1) for antioxidant defenses and energy production

Orange (+3 alkaline)- 116% vitamin C, Contains Herperidin which has been shown to lower blood pressure and cholesterol.

The high dose of Vitamin C makes this a great choice for immune support and daily healthy living. As with any fruit juice, don’t go overboard drinking it. While it is delicious and tasty, it will definitely cause a blood sugar spike; that being said, moderation is the key.

Homemade Izze

6 oz. 100% fresh juice

6 oz. chilled mineral water

Pour together in a glass, give a slight stir until mixed and enjoy!

+10 alkaline

Polenta fries aren’t new to the vegan world, but they were for me. We’ve made these a few times in kids camp and they were rolled in parmesan. When we made them this year the smell was near intoxicating. That night I ran home and whipped these up for dinner.

Later the next day I found myself eating them cold, straight out of the refrigerator. So delicious! Everything is from scratch, so here is the recipe that follows.

Polenta Fries

2 cups boiling water

1 tablespoon olive oil

1 cup dry polenta

1 tablespoon nutritional yeast

1 tablespoon dry Italian herb blend

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon salt

cornmeal

1. Mix all dry ingredients in a mixing bowl. When your water is boiling add the oil, turn heat down, then slowly whisk in the dry ingredients.
2. Make sure no clumps form, and continue whisking until you have a very thick mixture.
3. Spread your mixture out into a greased loaf pan. Refrigerate until very firm, at least 2 hours.
4. Heat oven to 400. Once oven is hot put a stoneware pan or cookie sheet in to get hot.
5. Turn out the polenta onto a cutting board and cut into fry shapes with a pizza cutter.
6. Toss the fries in the cornmeal until coated all the way around.
7. Carefully pull the pizza stone out of the oven and place fries (they will sizzle) 
8. Cook for about 10 minutes and flip- they shouldn’t stick because the bottom was seared.

Homemade Marinara Sauce

8 large tomatoes

1/2 onion, chopped

2 Tablespoons olive oil

1 bay leaf

6 cloves garlic, minced

2 teaspoons fresh basil

1 teaspoon fresh oregano

1 teaspoon salt

1/2 teaspoon pepper

2 teaspoons balsamic vinegar

1. Score the tomatoes with an “x” on the bottom. 
2. Drop half of the tomatoes into boiling water in a big stockpot and boil for 45 seconds. Remove to a big bowl of ice water.
3. Repeat with remaining tomatoes
4. Heat pot to medium heat, add oil and heat through. 
5. Add onion, stirring occasionally.
6. Peel the skins off the tomatoes (they usually come right off) cut out the core and seeds; cut into chunks.
7. Add tomatoes into the pot with onions. 
8. Add garlic, and bayleaf- simmer for 30 minutes
9. Add basil, oregano and salt. Adjust seasoning to taste. 
10. Simmer for 1/2 hour- add balsamic vinegar to taste.

Last Saturday Nate and I went to Whole Foods on our date ( I know, real crazy). He was shopping for some snacks for work and picked up a 8 oz bag dried apples for $5. After realizing how ridiculously overpriced they were, he put them back. As we were cruising though the produce section we saw a 5 lbs bag of apples were on sale for $5. I immediately decided I could dry him apples and they would taste better (obviously). 

There is hardly any waste for this recipe and they are highly addictive. I did a plain flavor and cinnamon, which were so good I probably ate about 2 lbs. Oops, sorry Nate!

This recipe is great for kids and adults; they can easily be packed for work, road trips and hikes.

Dried Apples

5 lb bag of apples (preferable gala)

1 lemon, juiced

3 T. cinnamon

1. Slice apples thinly all the way through, leaving no waste. Toss seed and stem.

2. Toss all with lemon juice to prevent oxidation.

3. Place half on the dehydrator trays.

4. Toss the remaining apples with cinnamon and place on dehydrator trays.

5. Dehydrate below 115 for 5-6 hours until apples feel soft and leathery.