This is a delicious and super easy to make treat with lots of healthy spices and sweetened with maple syrup. This bread makes a wonderful hostess or holiday gift. IngredientsDry
Wet
InstructionsPreheat oven at 350 degrees. Grease and loaf pan with coconut oil or coconut oil cooking spray.
In a large mixing bowl add the almond meal, coconut flour, baking soda, cinnamon, nutmeg, cloves and salt. Melt the coconut oil at very low heat until barely melted (you don't want it to get too hot). In a medium bowl whisk the eggs then add the coconut oil and maple syrup. Mix well. Add the pumpkin and mix until everything is well incorporated. Add the wet ingredients to the dry ingredients, mix well until all the ingredients are well incorporated. Mix in the chocolate chunks. Pour batter into your greased loaf pan (I use this one). Bake for 45-60 minutes. Let cool for an hour and serve.
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Have you ever considered that the amount of sleep you get can affect your health and your weight?
When we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of too much caffeine, sugar-filled options and processed snacks. When we’re tired, we also tend to skip the workout we had planned for the day. For many people this is an ongoing cycle that’s tough to break. Adequate sleep sets the stage for everything else. Sleep can also affect your immune function, aging process, memory, learning, and metabolism. Getting enough, good quality, sleep is a big deal! How much should you be sleeping? The rule of thumb is that adults should sleep 7 and 9 hours a night. If you wake up feeling rested and feel energized all day after sleeping 7 hours, then that is all you need. If you feel sluggish and need lots of caffeine and sugar to get through the day, then you need to be sleeping more. Try implementing some of my tips for better sleep (below) over the next couple of weeks and let me know if you notice a difference in your energy levels and your eating habits.
Do you struggle with insomnia? What tips or tricks do you have to get a better nights sleep? Last week I was overflowing in overripe bananas, so it was the perfect time to experiment and try making a sugar free banana bread. I have plenty of recipes that use honey or maple syrup but the end result was too sweet for me. Bananas have so much natural sweetness, so not adding any sweeteners allows the flavor to shine through. After a few failed batches and a few tweaks here and there I think I have come up with a recipe that I like. The "sweetness" in this bread comes solely from the bananas, so I recommend you use very ripe ones--the more brown spots the better. This bread is great on it's own, but is also really tasty toasted with some butter. IngredientsDry
Wet
DirectionsPreheat oven at 350 degrees. Grease and loaf pan with coconut oil or coconut oil cooking spray.
In a large mixing bowl add the almond meal, coconut flour, baking soda, cinnamon and salt. Melt the coconut oil at very low heat until barely melted (you don't want it to get too hot). In a medium bowl whisk the eggs then add the coconut oil and vanilla extract. Mix well. Add the mashed bananas and mix until everything is well incorporated. Add the wet ingredients to the dry ingredients, mix well until all the ingredients are well incorporated. If using nuts mix them in. Pour batter into your greased loaf pan (I use this one). Bake for 30-45 minutes. Let cool for an hour and serve. We have been in a salad rut at home. You know, that point where you have been circulating the same three or four salads week in and week out for months? Lucky for me, this rut coincided with a short trip to Toronto where I not only took a break form cooking every night but also had some wonderful food which sparked my creativity. When eating out I always order a side salad--it's any easy way to get your veggies in and balance some of the more indulgent choices that happen when we travel. On our last night in the city we had a delicious meal at Woods Restaurant. Naturally, I ordered the green salad and was super impressed. The ingredients were simple but the dressing was AMAZING...citrusy, tangy and with a hint of sweetness. It reminded me of a dressing I made fairly regularly a few years ago, so naturally when I got home I had to try and dig up the recipe. The dressing is a recipe from our grocery delivery service Washington's Green Grocer (if you live in the DC/VA/MD area I highly recommend them), but I changed up some of the salad ingredients based on what I had in my fridge. IngredientsDressing
DirectionsFor the dressing:
Put everything in a glass jar and give it a good shake. You can keep any leftovers in the fridge for a few days. For the salad: Pour 2-3 tablespoons of dressing at the bottom of your salad bowl (add more if you like heavier dressed salads), add the cabbage, radish, celery, avocado and microgreens. Toss well and make sure the dressing is evenly distributed. Let the salad sit for at least 15-20 min. to allow the flavors to develop. Right before you serve garnish with the green onions and hemps seeds. This salad goes really well with grilled chicken or shrimp. Let me know if you try it! Do you have any "go to" dressings and salads? Walk into any grocery store or restaurant and you will likely encounter labels like “cage-free.” “natural,” “organic” or “non-GMO”. All this information can be confusing and overwhelming. Here is a quick explanation that will hopefully make it easier to understand what each label really means and help you make more informed food choices.
Antibiotic-free: This means that the animal was not given any antibiotics during its lifetime. Foods can also be labeled “no antibiotics administered” and/or “raised without antibiotics.” Cage-free: this means the birds are raised without cages. However, this does not specify whether the birds were raised outside in a pasture or indoors in overcrowded conditions. To ensure that the eggs, poultry or meat you buy are raised outdoors look for labels that say, “pastured” or “pasture raised.” Fair Trade: this label means that the farmers and workers have received a fair wage and are working in acceptable conditions while growing and packaging the product. Free-range: This label can be used as long as producers allow birds access to the outdoors so they can engage in natural behaviors. It does not necessarily mean that the products are cruelty-free or antibiotic-free, or that the animals spend the majority of their time outdoors. GMO-Free, Non-GMO, or No GMOS: Genetically Modified Organisms (GMO’s) are plants or animals that have been genetically engineered with DNA from bacteria, viruses, or other plants and animals. Products are labeled GMO-free if they are produced without genetic engineering through the use of GMO’s. Grass-Fed: The animals were fed grass and their natural diet rather than grains. Grass-fed meat is not fed animal by-products, synthetic hormones, or antibiotics to promote growth or prevent disease. However, they can be given antibiotics to treat disease. Some grass-fed cattle are grain finished, which means that they ate grain from a feedlot before being slaughtered. To ensure no grains have been given look for “grass-fed and grass-finished labels.” Healthy: Food labeled “healthy” has to be low in saturated fat and have limited amounts of cholesterol and sodium. Some food must also contain at least 10% of the following nutrients: vitamin A or C, iron, calcium, protein, or fiber. Hormone-free: The USDA does not allow the use of this term. However, animals raised without added growth hormones can be labeled “no hormones administered” or “no added hormones.” If you are not sure if the meat you are buying is hormone free, your best bet is to ask the butcher or farmer. Natural: USDA guidelines state that “natural” meat and poultry products can only undergo minimal processing and can’t contain artificial colors, preservatives, flavors or artificial ingredients. This does not necessarily mean that natural products are sustainable, organic, humanely raised, or free of antibiotics or hormones. Pasture raised: The animals were raised on a pasture with access to greens and other plants, rather than raised on grain in a feedlot or barn. This term is similar to “grass-fed” however; “pasture-raised” is clearer indicating that the animal was raised outdoors on a pasture. Organic: For food to be labeled organic it must meet the following guidelines:
As a rule of thumb buying local and organic is the easiest way to avoid overly processed meats, vegetables and fruits. If you are not sure about how the meat you consume was raised you can always ask the butcher at the grocery store or your farmer at the farmers market. Do you normally pay attention to food labels? How much do they influence your food choices? Yesterday I posted a picture of our berry, coconut milk yogurt parfait and some of you asked how I made my coconut milk yogurt. So, rather than reach out to you individually I thought I would just post it here. I've been making this yogurt for a few years now and love it. It's super easy and requires no complicated equipment, which in my book is a win. Ingredients
DirectionsIn a 16-ounce Mason jar, pour the coconut milk and with a fork or wisk beat to make sure there are no lumps.
Add a high quality probiotic by opening the capsules and pouring the probiotic powder into the coconut milk. Discard the capsule. Close the lid tightly and shake. Store the Mason jar in a cool, dark corner on your kitchen counter (away from the stove) for at least three days, but no more than a week. The longer you leave it the more tart the yogurt will taste. Make sure you shake it every day. After three-seven days, the yogurt is ready. If you like thicker yogurt, you can refrigerate it for up to a week--just make sure you stir before serving it. To serve, slice up some fresh strawberries and add to the yogurt with a drizzle of pure maple syrup and some chopped nuts. Or, get creative with your own combination of berries, nuts, and granola. Note: If your yogurt doesn't culture, one of two things may be happening. First, check to be sure the lid is properly sealed. Second, it could be your brand of probiotic. Try replacing with a higher quality choice. |
Ingrid VaiciusDC based Health and Wellness Coach Archives
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Disclaimer:
This blog is not intended to be used as medical or nutritional advice. Information and statements regarding health claims on this blog have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Always consult a doctor before making any changes to your diet and exercise routine. |