We consume most of our unneeded calories in our desserts over the Thanksgiving Holiday. Well now you don’t have to!
Here are some great recipes that will taste amazing and not leave you with a sugar hangover!
Pumpkin Pie Bites:
1 15 oz can of pumpkin
1 ripe bananas
1/2 cup palm sugar
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp pumpkin spice
1 scoop of vanilla whey protein powder
Whipped Cream Frosting
1 can full fat coconut milk (refrigerated)
2 T Grade B Maple Syrup
1 tsp vanilla
Preheat oven to 350.
In a food processor, combine all the ingredients and blend until smooth.
Spoon the mixture into lined or silicone muffin pans.
Bake for 20-25 minutes.
Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, then place in the fridge so they can harden a little.
To make the whip topping, place coconut milk, vanilla, and maple syrup in a mixing bowl. Use your mixer and mix on medium to medium high until it becomes a “whip” like texture. Place on top of the pumpkin bites and sprinkle a little cinnamon on the top for extra enjoyment!
Gingerbread Bars …
1 cup pumpkin puree
1 cup Almond Butter
1 Tablespoon of grade B Maple Syrup
1/4 cup honey
2 large eggs
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1/4 teaspoon cardamom
1/2 teaspoon lemon zest
1/3 cup grass-fed butter
1/2 cup coconut oil
1/2 tablespoon honey
1 tablespoon maple syrup
1 teaspoon pure vanilla extract
Garnish with Pecans
1. Preheat oven to 350F.
2. In a medium-sized bowl, combine all the cake ingredients and mix thoroughly to combine. Pour into an 8×8 oven-safe baking dish. Bake until completely cooked through, about 30 minutes.
3. Place the butter and coconut oil in a microwave-safe dish and heat until softened, but not melted. The length of time you need to nuke it will depend on the temperature in your house, so start with 30-second increments and repeat until you get the right consistency. Place the coconut butter and oil in a large mixing bowl, then add the honey, maple syrup, and vanilla extract. Beat until fluffy with a standing or hand mixer. If you don’t have a mixer, go at it with a whisk… and good luck to you!
4. Allow the cake to cool completely. Completely. Dollop a spoonful of frosting onto each square and top with a nut.
5. When all squares are frosted, cover lightly with plastic wrap and refrigerate. The frosting will firm up in the fridge and the texture transforms into a confection. Serve the cake squares chilled or at room temperature.
Caramel Apple Bars Courtesy of Cleaneatingwithadirtymind
1/2 cup grass-fed butter (or ghee)
1 cup coconut palm sugar
1/2 cup canned coconut milk, full fat (room temp.)
3 cage-fee egg yolks
few pinches of sea salt
1. Over low heat melt the grass-fed butter in a medium saucepan. Then add the coconut palm sugar and combine with the melted butter using a whisk. Now add the coconut milk and whisk until combined.
2. Stir in the egg yolks one at a time with the whisk. Then stir in a few pinches of salt. Let the mixture sit over low heat for about 5 minutes, use a whisk to stir the mixture intermittently.
3. Now turn up the heat to medium high until the caramel mixture starts to boil. Whisk then let boil for a few minutes. Remove from heat, stir and allow to cool. At this point it should be the consistency of a thick soup and taste incredible. Go ahead, lick the whisk, I won’t tell.
4. Set aside 1/2 a cup of caramel to drizzle on top of your Paleo Apple Pie bars.
2 cups thinly sliced apples, peeled and cored (4-5 apples)
1 & 1/2 cups blanched almond flour (sifted)
3/4 cups coconut flour
2 tablespoons coconut palm sugar
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon salt
1/2 cup cold grass-fed butter (or ghee)
3 cage-free egg yolks
1/4 cup canned coconut milk, full fat (room temp.)
1 teaspoon apple cider vinegar
1 teaspoon vanilla
1 egg white
1 tablespoon water
1. Pre-heat oven to 350. Then grease an 8×8 glass pan. Now peel, core and cut your apples into thin slices.
2. After you have set aside 1/2 cup of caramel, take a medium-sized bowl and mix the sliced apples into the remaining caramel and set aside.
3. In a large bowl use a fork to mix together your dry ingredients, almond flour, coconut flour, coconut palm sugar, baking soda, cinnamon, nutmeg and salt. Now cut your cold butter into small squares and mix into the dry ingredients using a hand mixer or whisk until pea sized balls start to form. Then set aside.
4. In a small bowl combine the 3 eggs yolks, coconut milk, apple cider vinegar, and vanilla. Make a crater in the center of the dry mix and pour the egg mixture into the center. Now stir the dry mix into the wet until combined, at this point you’ll have little dough balls. Divide the dough in half and separate it into two sections. Take one half and press evenly into the bottom of your greased 8×8 glass pan.
5. Take the caramel soaked apples and place evenly over the pressed dough at the bottom of the pan. Now use the other half of the dough and pat evenly over the sliced apples until completely covered. Using a small bowl or cup make an egg wash using the egg white and tablespoon of water, use a basting brush to brush the egg wash on top of the dough. Bake for 40-45 minutes or until the top is golden brown and you hear the apples sizzling.
6. Let cool and then slice into squares. Drizzle the 1/2 cup of remaining caramel over the top and enjoy.
In keeping the trend this week of staying on your path to excellence during this holiday season, here are some amazing Thanksgiving Recipes that will not only taste delicious, but will stay in line with all your health and fitness goals!
- 1 tablespoon extra-virgin olive oil, 1 turn of the pan
- 1 shallot, chopped
- 1 1/2 pounds Brussels sprouts, trimmed, small spouts left whole, larger spouts halved
- Salt and pepper, to your taste
- 1 cup low sodium chicken broth
Add extra-virgin olive oil to the pan, 1 turn. Add shallots to the pan and saute 1 to 2 minutes. Add Brussels sprouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2 to 3 minutes to begin to soften, then add broth. Bring broth to a bubble, cover and reduce heat to medium low. Cook 10 minutes, until tender. Transfer sprouts to a serving dish with a slotted spoon and serve.
- 2 (10-ounce) packages frozen chopped broccoli, cooked and drained
- 1 cup olive oil mayonnaise
- 1 cup grated parmesan cheese
- 1 (10 3/4-ounce) can gluten free condensed cream of mushroom soup
- 2 eggs, lightly beaten
- 1/2 cup of almond flour
- 2 tablespoons grassfed butter, melted
- 2 cloves of garlic
Savory Sweet Potato Stuffing
Serves: 8 Time: about 2 hours (40 minutes hands-on time)
This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.
- 4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
- 4 tablespoons olive oil
- salt & freshly ground pepper
- 4 celery stalks, thinly sliced
- 2 medium onions, chopped
- 1/2 cup dry white wine
- 8 oz. country style (not in a casing) pork sausage
- 2 large eggs, beaten
- 1/2 cup chicken broth
- 4 tablespoons golden raisins
- 3 tablespoons chopped fresh sage
- 1/2 cup chopped pecans
- Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
- Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
- Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
- Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.
Preheat oven to 350 degrees F. Spray a 13 by 9-inch baking dish with olive oil cooking spray.
In a large mixing bowl, combine broccoli, mayonnaise, cheese, soup and eggs. Mix well with a metal spoon. Place the mixture in the prepared baking dish. Top with the almond flour and pour the melted butter evenly over the mix. Bake for 35 minutes or until set and browned.
Rosemary Apple Turkey:
- 1 turkey (16 pounds)
- ¾ cup olive oil
- ½ cup balsamic vinegar
- 1 tablespoon sea salt
- 10 apples (sliced in half and cored)
- 5 sprigs rosemary
- Preheat oven to 325 degrees and arrange rack as low as possible in the oven.
- Remove the bird’s gizzards
- Rinse turkey and dry using paper towels. Tie its legs together with a string.
- Place turkey (breast side up) in a roasting pan.
- Put rosemary and two apple halves inside turkey. Sprinkle turkey with olive oil and balsamic vinegar, adding sea salt to taste.
- Place remaining apple wedges around the roasting pan.
- Place roasting pan in the oven and roast for 4 hours (15 minutes per pound). *Note: if you see the turkey’s skin browning too soon, cover turkey with foil.
- To know when you’re turkey is done, check its temperature by sticking a meat thermometer into it’s thigh. At 175 degrees, the turkey is done.
- Once turkey is done, remove it from the oven and let it cool off for 20 to 30 minutes. Carve and serve!
Heres to a Happy Healthy Thanksgiving Fit Ones, Tune in tomorrow for Appetizer and dessert recipes for the big day!
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I thought you would all like to add some new Thanksgiving recipes to your book so I am going to dedicate the next three days specifically catered to Thanksgiving.
Today is Thanksgiving appetizers, tomorrow will be main dishes, and Wednesday will be desserts. This way you will have some new delicious recipes to add for your guests.
1. Pear and Prosciutto Wraps
1 large pear
8 slices prosciutto
drizzle of walnut oil (you can use olive oil too)
salt & pepper
Cut your pear into 16ths, and place the slices into a bowl. Coat the pear slices with the juice of 1/2 lemon, a drizzle of walnut oil, salt, and pepper. Slice your prosciutto in half. Wrap the prosciutto around the pear, securing it with a toothpick if necessary.
Chill for 30 minutes.
2. Bacon Wrapped Sweet Potato Bites
1 bag of cut and cubed sweet potatoes
1 lb bacon (cut into halves)
2 Tbsp coconut oil
- 1/2 tsp chipotle chili powder
4 Tbsp maple syrup
Preheat oven to 350
Melt oil over low-heat and stir in chipotle chili powder. Toss the potatoes in the spiced, melted oil to coat.
Cut the bacon slices in half, and wrap each sweet potato bite with a half slice of bacon, and use a toothpick to hold the bacon in place.
Place on a baking sheet and bake for 45 minutes, turning once about halfway through.
When they are done drizzle with maple syrup, and let cool before serving.
3. Cranberry Turkey Meatballs
1/2 cup almond flour
1 TBSP of coconut oil (melted)
1/2 cup dried cranberries (unsweetened)
1/4 cup finely chopped onion
1/2 teaspoon ground allspice
2 pounds uncooked ground chicken or turkey
1 16 ounce can jellied cranberry sauce
Preheat oven to 350 degrees F. For meatballs, in a very large bowl, beat egg with a fork. Stir in almond flour, dried cranberries, onion, melted coconut oil, and allspice. Add ground chicken or turkey; mix well. Shape into 60 meatballs and place meatballs in pan.
Bake for 15 to 18 minutes
Meanwhile, in a slow cooker, stir together cranberry sauce and barbecue sauce. Add cooked meatballs, stirring gently to coat. Cover and cook on low-heat setting for 2 to 3 hours or on high-heat setting for 1 to 1-1/2 hours.
Serve with toothpicks. Makes about 50 meatballs.
So whats so bad about eating breakfast for dinner? When we teach our clients about healthy eating this is one area we address often. We look at food as fuel not as a breakfast lunch and dinner.
When you do this you start to see how eggs are a fantastic addition to any meal especially dinner!
There are so many ways to prepare eggs that are so delicious and really healthy all at the same time. Not only are eggs packed with protein which is great at any dinner meal they have many other wonderful benefits too.
So try it out for fun change your normal routine and switch your breakfast for your dinner. And it will be EGGcellent.
Here are some recipes to try out …
Here is the perfect bread recipe for your thanksgiving guests!
1/3 cup coconut palm sugar
1 teaspoon ground cinnamon
1 1/2 scoops of vanilla whey protein powder
1/2 cup grass fed butter, softened
1/2 cup of raisins
1 1/2 teaspoons vanilla extract
2 cups almond flour
1 teaspoon baking powder
1/2 cup unsweetened vanilla almond milk
1 apple (I used gala), peeled and chopped ( you could use 1 cup of applesauce too)
Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9×5-inch loaf pan.
Mix palm sugar and cinnamon together in a bowl.
Beat protein powder and butter together in a bowl using an electric mixer until smooth and creamy. Beat in eggs, 1 at a time, until incorporated; add vanilla extract.
Bake in the preheated oven until a toothpick inserted in the center of the loaf comes out clean, 30 to 40 minutes until cooked all the way through.
Combine flour and baking powder together in a bowl; stir into creamed butter mixture. Mix almond milk into batter until smooth.
Pour half the batter into the prepared loaf pan; add half the apples and half the sugar mixture. Lightly pat apple mixture into batter. Pour the remaining batter over apple layer; top with remaining apples and brown sugar mixture. Swirl sugar mixture through apples using a spoon.
Bake in the preheated oven until a toothpick inserted in the center of the loaf comes out clean, 30 to 40 minutes until cooked all the way through.
I speak to women clients daily about their health and fitness goals
and the most common goal they have is to loose weight or get back to a place when they felt best.
Here is a great article from Collective Evolution on surprising factors that could be inhibiting your ultimate goal of being the best You, You can be!
Check it out it could be some great information to get you one step closer to feeling great and hitting your goals …
Who doesn’t love pasta and bacon? So what better combo then to throw them together in a fabulous dinner the whole family will enjoy!
2 tbsp extra virgin olive oil
1 tbsp ghee or grass-fed butter
1 onion, diced
1 tsp salt
2 butternut squash, peeled, seeded, and cubed
1 tbsp fresh parsley, chopped
1-2 cups chicken broth
6 slices bacon, diced
3 garlic cloves, minced (divided)
1/4 teaspoon ground nutmeg
1/4 teaspoon of cinnamon
1/2 cup dry white wine
2 tablespoons pure maple syrup
1/4 cup grated Parmesan cheese (*optional)
pepper, to taste
Heat the olive oil and ghee/grass-fed butter, bacon, garlic, in a large skillet over medium heat. Add the onions and salt. Cook for 10-15 minutes until slightly caramelized, stirring occasionally.
Cook bacon for 5 minutes and then add nutmeg, cinnamon, and 1 clove of garlic.
Place the squash in a food processor and pulse until it reaches a rice-like consistency.
Add the squash to the pan once the onions are caramelized and sauté for 3-4 minutes. Then add the wine, and broth.
Cover and cook over medium heat for 30-35 minutes, stirring occasionally, until the squash is completely tender. Add more broth if necessary.
Last mix in the maple syrup, parmesan cheese, and pepper.
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It seems like every time we turn on the television or open a magazine we see a very slender beautiful woman eating her yogurt. From a young age we have been taught that yogurt is a “healthy” snack. That will make use look good and feel great right?
When I have nutrition consultations that is one item on their list that people truly believe is benefitting them, and when I ask them why here are some responses.
- Low in Calories
- Low in Fat
- Calcium enriched
- It gives me the protein in need
etc… But does it?
I just finished a two-week series on women in health from Neely Quinn and that was a serious issue discussed with many of her clients as well.
So what then is the truth about yogurt …..
First, most people have some level of lactose intolerance, and many people have an immune response to casein, which is a protein in dairy. I do and have since I was 6 and my husband has realized since he has taken it out of his diet he does not have so much mucus and can breathe better.
If you look at the back of a yogurt label you will find that “healthy” treat is filled with toxic artificial colors, flavors, additives, artificial sweeteners and sugar (usually high fructose corn syrup) — which as we know, can dramatically mess with our blood-sugar balance and make it difficult to lose the lbs.
Not to mention the fact that these toxic additives (and sugar) can promote the growth of bad bacteria, yeast, and fungi in your gut causing bloating, IBS, migraines etc…
Unfortunately, commercial yogurts are pasteurized and homogenized, which means that most of the “good” Acidophilus (or bacteria to benefit us) that WOULD be in the yogurt are depleted before they make it to the grocery stores.
We are the only mammal that still consumes dairy after infancy so why is this product with added hormones and processed ingredients so “good” for our health?
Yogurt can lead to symptoms ranging from gas, acne, eczema, bloating, constipation, brain fog, anxiety, yeast infection, bad periods, hormone imbalances, rising levels of insulin, and more.
So the next question my clients ask is “If I can’t have my yogurt, what can I have?
Good news — there are plenty of alternatives to keep you happy and feeling great all at the same time.
2 cups coconut milk
2 tsp grass fed gelatin
2 tbl raw honey
3/4 tsp vanilla extract
Squeeze of fresh lemon juice
Add the gelatin to a small jug or cup, along with 3 tbl of the coconut milk. Use a fork to stir the gelatin and coconut milk mixture together. Set aside.
Pour the remaining coconut milk into a saucepan and whisk in the raw honey,vanilla extract and lemon juice.
Turn the burner to low and add the gelatin mixture to the pan. Gently warm the coconut milk until warm, whisking until the gelatin is combined and lump free.
Pour the yogurt mixture into a bowl or jar and refrigerate for at least 1 hour so that the gelatin sets. Put in food processor and blend until it is a yogurt base.
This is a great blog from Paleo Leap that contains great advice on yogurt and other dairy alternatives.
I always love to end my weekend with some good insight. Here is a great quote I read from the very profound and well-respected leader Jim Rohn.
“You don’t become a millionaire for the million dollars you become a millionaire because of the person you become!”
This was so profound and really hit me. It is not about the money we make it is about growing and improving each day to be the best we can be!
I hope you all have a very Happy Friday and a great weekend!
This is a great season for soup and what goes better with soup than a grilled cheese sandwich.
I always love a good challenge and what better way to challenge yourself than to come up with a healthier alternative to one of the tastiest but not the healthiest American treat.
So now you can have your comfort food and still feel comfortable!
1 cup almond flour
1/4 cup coconut flour
2 slices of raw cheddar cheese
1/2 cup almond or coconut milk
1/4 cup grass-fed butter
1 egg, beaten
1 tsp finely chopped fresh rosemary
1-2 tsp finely chopped garlic, depending on how much you love garlic
1 tablespoon of pesto
1/4 cup of grated parmesan cheese (optional)
Preheat oven to 450′F and place a pizza stone, cast iron skillet, or very thick pizza pan into oven to heat up.
Gently heat up milk and butter in a small sauce pan until very warm but not boiling
Combine almond flour, coconut flour, into a large bowl.
Pour mixture on top. Mix until thoroughly combined. Allow to sit for a couple of minutes to cool and for coconut flour to absorb.
Add beaten egg and mix again until full combined.
Remove hot stone/pan from the oven, cover with parchment paper, and pour mixture into center.
Using a spatula, evenly spread mixture until it is about 1/4 inch thick. (you can also prepare flatbread on a cutting board lined with parchment paper and slide the parchment paper and flatbread onto hot stone in the oven.)
Brush over olive oil on the top of bread.
Sprinkle on rosemary and garlic.
Bake for 9-12 minutes, depending on how crispy you like it.
Top with Pesto
Cut into sandwich size triangles or squares and place a slice of raw cheddar cheese in the middle of two pieces.
If the cheese does not melt place in the hot oven @ 350 degrees for 5 minutes or until cheese is melted.
Let cool slightly and serve.
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