Apple Banana Nut Paleo Cookies

I’m spending the holiday in upstate New York with my family and it’s been snowing all week! I’m staying warm inside with the usual holiday festivities of baking and tree decorating. Today I had some bananas I needed to use up so I scoured Pinterst for some ideas and came up with a version of my own paleo cookies. These real food cookies need only a handful of ingredients that you probably already have in your kitchen. Unlike your traditional cookie, these nutrient dense cookies require no flour or added sugar. They are gluten free, dairy free and kid friendly! Plus they combine healthy fats, high fiber carbs, and protein. I recommend eating them within a few days which should be easy because they are DELICIOUS 🙂

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Apple Banana Nut Cookies 

Makes: 32 small cookies

Ingredients

  • 1 cup pecans
  • 1 cup raw almonds
  • 1 medium red apple  (I used gala)
  • 1 1/2 ripe bananas
  • 2 tbsp Cinnamon
  • 2 tsp vanilla extract
  • 2 tsp of coconut oil
  • 2 large eggs

1. Preheat oven to 350 degrees F.

2. Chop nuts into small pieces using a nut chopper or food processor. You can probably use any nuts you have available, cashews, walnuts, or macadamia nuts should work. Set aside in medium mixing bowl.

2. Chop apple and slice banana. Add both to a food processor and blend well.

3. Add the apple and banana mixture to the nuts and mix.

4. Melt coconut oil. Add coconut oil, vanilla, cinnamon and eggs to mixture. Mix until well blended.

5. Using a cookie scoop, form balls and place onto a nonstick cookie sheet. You can also line with parchment paper. Slightly flatten dough.

6. Place in oven and bake for 15-20 minutes, until lightly brown. They should come out somewhat chewy. Let cool 5 minutes.

ENJOY!!

Nutritional Info: Each cookie is approximately 70 calories, 3.5 g carbs, 2 g protein, 5.5 g fat.

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Apple Pumpkin Pancakes

Happy Thanksgiving!!!

In light of Thanksgiving, this morning I threw a few ingredients together and made flourless Apple Pumpkin Pancakes. Even on Thanksgiving Day it’s important to start the day with a good breakfast that includes protein, healthy fat, and carbohydrates 🙂

Ingredients:

  • 1/2 cup organic pumpkin puree
  • 2 small apples, chopped fine
  • 2 large eggs
  • 2 tbsp almond butter
  • 2 tsp cinnamon
  • dash of nutmeg or pumpkin spice

I typically do not measure these ingredients out but just estimate how much to use. Mix all ingredients together in medium mixing bowl. Use butter or coconut oil in pan to cook. Spoon mixture into pan, keeping them relatively small in size. They may be difficult to flip if too large! Cook until done, turning once.

Drizzle with Pure Maple Syrup and enjoy!

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You can chop the apples finer if you’d like or even shred the apples.

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Ditch the Sugar at Breakfast

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Many Americans will consume more than the daily caloric intake recommendation for sugar at breakfast alone. It is now recommended that no more than 5% of your daily calories come from sugar. This equates to about 6 teaspoons or 25 grams of sugar per day. Added sugar is probably the worst and most harmful ingredient in our diets today!  Excess sugar causes inflammation in the body and inflammation is the root of many diseases. In addition, sugar and simple carbohydrates will spike glucose levels which will later drop. The sudden drop of glucose levels can leave you feeling tired and craving more sugar!

Instead of sugary processed foods like cereals, frozen waffles, bagels, or doughnuts, start your morning with a healthy combination of protein, carbs, and fat. A vegetable omelet is a great option for breakfast. Aside from being a natural excellent source of high-quality protein containing all the essential amino acids, eggs contain many nutrients including  iron, vitamin A, vitamin B12,vitamin D, choline, lutein, riboflavin, and folate.  Most of these nutrients are found in the yolk which is why I would recommend eating the whole egg!

Worried about cholesterol? While eggs are an animal product and do contain cholesterol, research shows that consuming a whole egg daily does not result in increased blood cholesterol levels nor does it increase the risk of cardiovascular disease in healthy adults. Eggs are always a better alternative to that sugary bowl of cereal in the morning as refined processed carbohydrates are not good for our health. Throw some vegetables in the eggs and cook in butter or coconut oil which will provide a nutritious balance of the three macronutients (protein, carbohydrates, and fat). But if you’re still one to love your morning cereal, choose one low in sugar (5 grams or less), with fiber, and free of artificial colors and preservatives.

Instead of this: (Fake Food)

Fruity Pebbles-About 33% sugar per serving (3/4 cup)

Rice, Sugar, Hydrogenated Vegetable Oil (Coconut And Palm Kernel Oils), Salt, Contains Less Than 0.5% Of Natural And Artificial Flavor, Red 40, Yellow 6, Turmeric Oleoresin (Color), Blue 1, Yellow 5, Blue 2, BHA

Try this!

Greek Omelet

  • 2 large eggs
  • 1/4 cup spinach
  • 1/4 cup chopped tomatoes
  • Feta Cheese

Cook in butter, olive oil, or coconut oil

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                                                                                 Fresh egg from our chickens 🙂 

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One of my breakfast favorites: Spinach omelet cooked in grass-fed butter with berries in coconut milk. Yum!

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For a cold morning, I like plain rolled oats with cinnamon, almond or coconut milk, ground flaxseed and fresh berries! I also love stirring almond or cashew butter into my plain oats, so good!

Real Food Dessert

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Feel like you need that ice cream or bag of pretzels before bed? That’s because our blood sugar begins to drop after our last meal which can trigger those cravings for sweets or simple carbohydrates. For a healthier and balanced treat, try this easy dessert or bedtime snack! The combination of the carbohydrates and healthy fats will not only satisfy you, but help keep your blood sugar stable.

Berries in Coconut Milk topped with Walnuts 

  • 1/2 cup Coconut milk (healthy fat)
  • Fresh or frozen berries (carbohydrates)
  • 1 oz Walnuts (healthy fat)

Whole Food Energy Bars


Granola bars are a popular and convenient on the go snack. However, many granola bars are highly processed and contain a hefty amount of refined sugars and syrups. Not to mention a ton of other additives and fake food ingredients that are usually added. While you may consider granola and protein bars a “health food”, in reality many of these bars are just like eating a giant candy bar! When choosing a bar, look for one made from natural ingredients such as fruits, vegetables (yes vegetables), nuts, seeds or sprouted grains. These bars will naturally contain protein and fiber. Ideally, you want an ingredient list that is short and simple.  If there’s an ingredient you couldn’t use in your own kitchen at home, then it probably shouldn’t be in your food. Here are three of my real food bar picks!

Go Raw

Go Raw bars are my latest find. Only a few real food organic ingredients! They come in a few flavors such as  Banana Bread Flax Bar, Live Granola Bar, and Live Pumpkin Bar. Flaxseed is rich in omega-3 fatty acids and phytochemicals called lignans. Banana Bread Flax Bar ingredients (Sprouted Organic Flax Seeds ,Organic Bananas Organic Coconut (Unsulphured) Organic Dates)

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Two Moms

These granola bars are Organic, Non-GMO, and Gluten Free. The bars are handmade using only a few 100% raw and organic ingredients. That means no added oils or refined sugars! My favorite is the Cranberry Nut Bar (almonds, pecans, walnuts, cranberries, agave, spice and sea salt).

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LaraBars

I was excited when I first found these bars because it only had THREE ingredients! Dates, peanuts, and sea salt. (Peanut Butter Cookie Bar). Larabars are made from minimum ingredients and are gluten free, soy free, and dairy free. In addition, they come in a variety of flavors like pumpkin pie, apple pie, and chocolate chip brownie. Other flavors contain a few more natural ingredients such as nuts and spices.

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