Peach Blueberry Muffins

These muffins are so delicious and are the perfect way to start a summer morning. I always over-buy peaches when they are in season, and this is a great recipe to use some of them up! They’re made from simple, unrefined ingredients — so you can enjoy them without any guilt.

Ingredients:

(makes 10-12 muffins)

• 1 1/2 cups almond flour

• 1/4 cup coconut flour

• 1 tsp baking powder

• 1/4 tsp salt

• 1/2 tsp cinnamon

• 1/4 cup coconut oil, melted and cooled

• 3 eggs

• 1 tsp vanilla extract

• 1/4 cup maple syrup

• 2 ripe peaches, peeled and diced

• 3/4 cup blueberries

Directions:

• Preheat oven to 350 degrees F

• In a medium sized mixing bowl, combine the eggs, coconut oil, vanilla extract, and maple syrup

• In a separate mixing bowl, combine the almond flour, coconut flour, salt, baking powder, and cinnamon.

• Mix the wet ingredients with the dry and stir until well combined. Fold in the peaches and blueberries and scoop batter into a lined muffin pan.

• Bake for 25 minutes.

Pumpkin Banana Bread

Pumpkin bread and banana bread are two of my obsessions. I finally decided that I should try a bread that combines the two and WOW is it good! This bread is moist, flavorful, and addictive. We make this and it’s gone within a day - but as with all my baked goods, I know it’s made from wholesome and healthier ingredients so you can enjoy it guilt-free!

Ingredients:

• 1 ½ cups almond flour 

• 2 tbsp coconut flour

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 1/2 cup pumpkin puree

• 1 large, ripe banana, mashed 

• 3 eggs, whisked

• 3 tsp pumpkin pie spice

• ½ tsp cinnamon

• 1 tsp baking soda

• 1 tsp vanilla extract

• ¼ tsp salt

Directions:

• Preheat your oven to 350ºF.

• In a large bowl, combine the masked banana, eggs, pumpkin puree, maple syrup and coconut oil.

• In a separate bowl, combine almond flour, coconut flour, baking soda, salt, pumpkin pie spice, and cinnamon.

• Add the wet ingredients to the dry ones and stir well.

• Pour the batter into a 9x5 loaf pan and bake for 50 minutes.

• Cool before serving.

Carrot Walnut Breakfast Loaf

We love having freshly baked breads as part of breakfast in my household, and we typically rotate between banana bread and pumpkin bread. Using what I had on hand this week, I created a carrot walnut bread that is so satisfying! I love the added crunch from the walnuts and the warming spices, like cinnamon, ginger, and nutmeg. Hope you enjoy it as much as I do!

Ingredients:

My favorite way to enjoy this bread - topped with an almond butter drizzle!

• 1 1/2 cups almond flour 

• 2 tbsp coconut flour

• 1 tsp baking soda

• 1/4 tsp salt

• 1 ½ tsp cinnamon

• ½ tsp ground ginger

• ¼ tsp allspice

• 1 cup grated carrots

• 3 eggs

• 3 tablespoons maple syrup

• 2 tbsp coconut oil, melted and cooled

• 1 large banana, mashed

• ½ cup walnuts, roughly chopped

Directions:

• Preheat oven to 350 degrees and line a loaf pan with parchment paper or grease with coconut oil.

• Whisk together almond flour, coconut flour, baking powder, salt, cinnamon, ginger, and allspice in a large bowl.

• In a separate bowl, mix together the banana, eggs, carrots, maple syrup, and coconut oil

• Combine the wet and dry ingredients and then fold in the walnuts.

• Pour batter into loaf pan and bake for about 45-50 minutes or until a toothpick comes out clean when inserted.

• Let cool before serving.

Health Benefits of Walnuts:

• Walnuts are an excellent source of Omega-3 fatty acids, an essential healthy fat. We need more Omega-3 fats in our diet to balance out the Omega-6’s in our diets.

• The Omega-3 in walnuts supports brain health, especially with memory and thought processing. 

• Higher amounts of Omega-3 in our diets is associated with more optimal mental health, and less depression, anxiety, and mood disorders

• The high Omega-3 content in walnuts is also beneficial to heart health by improving circulation, keeping arteries clear, and reducing inflammation

• Walnuts are also rich in a variety of minerals, including manganese, which is essential for reproductive health and to maintain a healthy metabolism.

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

• https://draxe.com/nutrition/walnuts-nutrition/

• https://www.news-medical.net/health/The-Health-Benefits-of-Walnuts.aspx

Almond Flour Pancakes

Topped here with almond butter, blueberries, and maple syrup

I LOVE pancakes. They remind me of weekend mornings growing up where my dad would whip up a batch of some good ol’ Bisquick pancakes, cooked in slabs of butter and topped with as much maple syrup as we could fit on our plates. Maybe not the healthiest start to the day, but definitely delicious! These almond flour pancakes are my of keeping up with this weekend morning routine, without feeding my body processed flours and ingredients. These are made with a few simple ingredients and you can enjoy them guilt-free!

Ingredients

(serves 2)

• 1 cup almond flour

• 1/4 cup almond milk

• 2 eggs

• 1 tablespoon maple syrup

• 1 teaspoon coconut oil, melted and cooled

• 1/4 tsp salt

• ½  tsp cinnamon

Directions:

• In a medium-sized mixing bowl, whisk together almond milk, eggs, maple syrup, and coconut oil.

• In a small mixing bowl, mix almond flour, salt, and cinnamon. Then pour into the wet ingredients and combine.

• Heat a nonstick pan over medium heat. For each batch on pancakes, add some coconut oil to the pan before pouring in some batter. Cook pancakes for about 2-3 minutes per side.

• Top with maple syrup, yogurt, almond butter, berries, bananas, you name it!

Olive Oil Almond Flour Cake

This cake is perfectly moist, decadent, fruity, and zesty. It’s a great way to end a meal, as it’s not overly sugary but it still satisfies that desire for a little something sweet. Plus, it’s simple to make and has olive oil as a key ingredient, which is known for its many health benefits. You can get creative with your cake and top it however you like. Here, I’ve topped it with coconut yogurt and organic berries. In the past, I've drizzled it with chocolate sauce (made with melted chocolate chips and a spoonful of coconut oil) and sliced strawberries. You can’t go wrong!

Olive oil is this week’s ingredient of the week! I have a little more to say on this ingredient than I typically do, so if you’re interested, read on! Olive oil is a staple in the diet of many of the healthiest civilizations, like those in the Blue Zones and those following the Mediterannean Diet. While it has many known health benefits, quality matters big time!! Extra virgin is the highest grade of olive oil, and it is made by cold pressing olives, without the use of chemicals or excessive heat. What’s a little scary is that the federal government doesn't closely regulate labeling of extra virgin olive oil, so you may not be getting extra virgin quality even if that’s what the label says. Sometimes they are laced with canola oil and other flavorings to cut costs. Some things to look for when buying olive oil:

1. Look for a label that says extra virgin and ideally cold-pressed.

2. Shop for oils that come in a dark glass bottle - this protects the oil from oxidation and becoming rancid.

3. Look for a harvest or ‘pressed on’ date - this usually means the source if of higher quality.

A few other things to keep in mind. Olive oil should be stored in a dark place, away from light and heat in order to prevent it from going rancid. My go-to brand for olive oil is California Olive Ranch because I think it’s the best bang for your buck. For a list of trusted olive oil brands, check out this link here! Also, extra virgin olive oil has a smoke point of 325-375 degrees F. The smoke point is the point when your oil starts to break down and can then release chemicals and free radicals which are harmful to your body when ingested. Therefore, I recommend cooking with high-heat oils when cooking at high temperatures, like ghee and avocado oil. Read more here.

Ingredients:

• 2 cups almond flour

• 4 eggs

• ¼ cup maple syrup 

• ¼ cup Greek yogurt

• ¼ cup extra-virgin olive oil

• ½ teaspoon baking soda

• ½ teaspoon fine-grain sea salt

• ¼ teaspoon ground cinnamon

• Zest from 1 lemon or orange

Directions:

• Preheat the oven to 325 degrees. Grease a 10-inch cast iron skillet (or round 10 inch cake pan) with coconut oil or olive oil.

• In a large mixing bowl, mix together the almond flour, baking soda, salt, and cinnamon.

• In another bowl, combine the eggs, maple syrup, greek yogurt, olive oil and the zest of your lemon (or orange). Use a whisk to mix well. Pour the wet ingredients into the dry. Stir until combined, and then pour the mixture into your skillet.

• Bake for 30 minutes.

• Let cake cool before serving.

Health Benefits of Olive Oil:

• Olive oil is made up of mostly monounsaturated fatty acids, which can lower LDL cholesterol (bad cholesterol) raise HDL cholesterol (good cholesterol)

• It has powerful antioxidants that are anti-inflammatory

• Healthy fats, like olive oil, helps keep blood sugar levels balanced and keep us at a healthy weight

• It supports brain health (like focus and memory) because our brain is made up of mostly fatty acids

• Olive oil can have anti-aging properties due to an antioxidant called secoiridoids, which helps reduce cellular stress.

Sources and additional reading:

• https://health.usnews.com/wellness/food/articles/what-is-the-healthiest-olive-oil

• https://draxe.com/nutrition/olive-oil-benefits/ 

• https://drhyman.com/blog/2016/03/17/is-your-olive-oil-really-olive-oil/

• https://blackwillowwinery.com/60-minutes-adulterated-olive-oil-featuring-tom-mueller/

Tahini Chocolate Chunk Cookies

These tahini cookies are a welcome alternative to a typical chocolate chip cookie, which is full of refined flours and sugars. We all know eating sugar is no good for our bodies - it offsets our blood sugar levels and is linked to weight gain, skin breakouts, heart disease, and Type II Diabetes to name a few - but many of us crave a little something sweet at some point during the day. This cookie is made with real, unrefined ingredients, like almond and coconut flour, tahnii, coconut oil, and maple syrup (a natural sweetener). For your chocolate, look for brands that are minimally processed and without additives, like Hu, Honey Mamas, and Pure 7….please share your favorite brands below in the comment section!

These cookies are a little “cakey” but they are honestly SO delicious and you can enjoy them guilt-free. Plus you can know that you are benefiting your health from the tahini too! Read on for more info about that!

Ingredients:

(makes 10-12 cookies)

• ¾ cup almond flour

• ¼ cup coconut flour

• 1/4 teaspoon baking soda

• ½ tsp cinnamon

• 1/4 teaspoon salt

• 1 egg

• ¼ cup maple syrup

• 1/4 cup tahini

• 2 tablespoons coconut oil, melted and cooled

• 1 teaspoon vanilla extract

• 1.5-2 ounces of a dark chocolate bar, coarsely chopped

• 1 large pinch of Maldon Salt, for sprinkling on top

Directions

• Preheat oven to 350 degrees F

• In a large mixing bowl, mix the tahini, maple syrup, egg, coconut oil, and vanilla extract together until combined.

• In another mixing bowl, combine almond flour, coconut flour, cinnamon, baking soda, and salt. Mix to combine. Add dry ingredients to wet ingredients and stir to mix. Fold in chocolate chunks.

• Refrigerate the dough for 5-10 minutes and then form 10-12 cookies from the batter and place on a parchment paper- lined baking sheet 

• Bake for 10-12 minutes or until edges are golden brown. Sprinkle cookies with Maldon salt. Cool before serving.

Health Benefits of Tahini:

• Sesame seeds are packed with antioxidants - in particular sesamin and sesamolin, which help lower LDL cholesterol levels and boost heart health

• The high amounts of antioxidants also help prevent inflammation in our bodies by fighting free radicals

• Tahini is an excellent source of healthy fats, which supports heart and brain health

• It is a great source of plant-based iron, so it can be a useful addition to your diet if you are a vegetarian or vegan

• Tahini contains amino acids, vitamin E, B vitamins, trace minerals and fatty acids, which helps to keep skin youthful by promoting skin cell rejuvenation 

Sources and Additional Reading:

• https://www.soomfoods.com/the-health-benefits-of-tahini-soom-foods/

• https://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html

• https://draxe.com/nutrition/tahini/

Almond Flour Pumpkin Bread

This recipe kicks off the week of PUMPKIN! Since I am literally obsessed with pumpkin (I know, basic, but it's true), I decided to share a new pumpkin recipe each day this week. I used to dream about opening up a cafe called “La Zucca” (Italian for “pumpkin”), where most, if not all, of my dishes would feature pumpkin as the main ingredient. Before I was more health-conscious, these dishes included pumpkin bread french toast, pumpkin ravioli, pumpkin cheesecake, pumpkin muffins with cream cheese, and the list goes on. This week, you’ll be seeing recipes that are more in line with my new way of thinking, which is that we should be thinking about food as medicine - that we should be eating nutrient-dense food that nourishes and fuels us. These nourishing foods can still be incredibly delicious, as I believe these recipes to be! Maybe I still will open a pumpkin cafe one day...I’ll keep you posted if I do :) 

Now, for the pumpkin bread. Anyone who knows me well knows about my obsession with pumpkin bread. I would easily take down an entire loaf on my own if I didn’t practice just a bit of self-restraint. I used to buy the boxed pumpkin bread mix from Trader Joe’s, but there are a ton of processed and refined ingredients, plus lots of sugar! When you make a homemade loaf with simple ingredients, I realized, it actually tastes much better and doesn’t leave you feeling guilty or gross after. Make a loaf of this and enjoy it as a snack, as your breakfast (maybe topped with almond butter and bananas to get some extra protein), or for a guilt-free dessert. It’s grain-free, dairy-free and free of refined sugars. 

Ingredients:

• 2 cups almond flour

• 1 15 ounce can pumpkin puree

• ¼ cup maple syrup

• 3 tbsp coconut oil, melted

• 3 eggs

• 1 tbsp + 1 tsp pumpkin pie spice

• 1 tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

• 1 tsp baking soda

Directions:

• Preheat oven to 350°F. Line a loaf pan with parchment paper or grease with coconut oil.

• In a medium bowl, gently whisk eggs. Then add pumpkin puree, maple syrup, coconut oil, and vanilla and stir until combined.

• In another bowl, add almond flour, salt, pumpkin pie spice, cinnamon, baking soda, and baking powder and stir together. Then add to wet ingredients and mix until combined. 

• Transfer the batter to the loaf pan.

• Bake the bread until a toothpick comes out clean when inserted in the center, about 55 minutes.

• Allow the bread to cool completely before slicing.

This is the brand of pumpkin puree I like to use

Health Benefits of Pumpkin:

• Pumpkin is one of the best sources of beta-carotene, which converts to vitamin A in our body. Vitamin A promotes eye health and helps our body fight infection and viruses.

• The Beta-carotene and other carotenoids in pumpkins help with liver detoxification and can improve the tissue health of the liver

• Pumpkin is an excellent source of fiber, keeping you feeling fuller longer and aiding with digestion

• The carotenoids and vitamins C and E in pumpkin helps keep our skin healthy and protect it from UV rays

Sources and additional reading:

• https://www.healthline.com/nutrition/pumpkin#section3

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

Almond Flour and Almond Butter Banana Bread

This banana recipe is protein-packed and full of healthy fats and nutrients. Using very few ingredients and almost no added sugar, this banana bread can be enjoyed guilt-free. For an extra satisfying and hearty breakfast or snack, I top this banana bread with some almond butter (and maybe a drizzle of honey and cinnamon). In my opinion, banana and almond butter is a tough combination to beat. I hope you enjoy!

Ingredients

• 3 large ripe bananas peeled

• 3 large pasture-raised, organic eggs

• 3 tbsp pure maple syrup

• 1 tbsp melted coconut oil

• 1/4 cup unsweetened and no-salt added creamy almond butter

• 1 ½ teaspoons pure vanilla extract

• 1 1/2 cups almond flour

• 1 tsp baking powder

• 1/2 teaspoon sea salt

• 2 teaspoons ground cinnamon

Directions

• Preheat the oven to 350 degrees F

• Line a 9" x 5" loaf pan with parchment paper or grease it with coconut oil

• In a medium sized mixing bowl, add the 3 peeled bananas. Mash them with a fork. Add eggs, and whisk until combined. Add maple syrup, coconut oil, almond butter, and vanilla to bowl. Mix until all ingredients are combined.

• In a separate bowl, mix together almond flour, baking powder, sea salt, and cinnamon.

• Add dry ingredients to wet ingredients and fold with a spatula until combined, without overmixing.

• Transfer the batter to loaf pan and smooth into an even layer. Bake for about 45 minutes, or until when a knife is inserted, it comes out without batter.

• Remove banana bread from the oven and allow it to cool before serving.

• Serving suggestion: slice and top with almond butter or coconut oil for a delicious, guilt-free breakfast or snack

Health Benefits of Almond Butter:

• Almond butter is an excellent source of healthy, monounsaturated fats, which are associated with reducing the risk of heart disease.

• Almonds have high levels of magnesium, which promotes the flow of blood, oxygen, and nutrients

• Almond butter is a great source of fiber, which helps keep blood sugar levels stable

• Almonds contain riboflavin and L-carnitine, which can positively affect neurological activity and prevent cognitive decline.

• Finally, they are full of healthy flavonoids (antioxidants) and Vitamin E.

Sources and additional reading:

• https://www.naturallynutty.com/Organic-Almond-Butter-Health-Benefits_b_22.html

• http://time.com/3983904/almond-butter-healthy/

• https://www.organicfacts.net/almond-butter-vs-peanut-butter.html

• https://draxe.com/almonds-nutrition/