dairy free · gluten free · grain free · paleo · real food · whole food

Real Deal “Noatmeal”

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I absolutely love oatmeal, especially overnight oats with all of the yummy toppings.  Since transitioning to a paleo diet, oats have been the one staple in my diet that I hadn’t been able to quite let go of. I would eat a bowl of my GF overnight oats every morning at work and felt I did pretty well with them. Understanding however, how healing a true paleo diet can be, I knew I would eventually take the leap and commit fully to a grain-free diet. I only want to do the very best that I can for my body, at least from an everyday standpoint. I still do enjoy the occasional sushi night 🙂

In preparation of weaning my oats out of my diet, I started to explore ways to make grain-free oatmeal. Cauliflower rice oats wasn’t an option right now because a food sensitivity test showed I was ‘highly intolerant’ to cauliflower (not easy on a paleo diet am I right?) I plan to reintroduce cauliflower at a later time since it had become a diet staple of mine.  So I set out to  recreate my oatmeal bowl (grain-free) while keeping it as simple and delicious as possible. I have to say, this combination really hit the spot!

Ingredients:

  • 1 ripe mashed banana
  • 1/4 shredded coconut flakes
  • 1 Tbsp. coconut flour
  • 1 tsp. cinnamon
  • 1 Tbsp. ground flaxseed
  • 1 Tbsp. nut/seed butter
  • Fresh fruit to top (berries are my favorite)

Directions:

In a bowl, mash banana using a fork. Add in coconut flakes, coconut flour, and cinnamon and combine. Add 1 tbsp. of nut butter and microwave for about 45 seconds-1 minute. Top with fresh fruit, ground flaxseed, and any other topping of choice!

 

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gluten free · grain free · real food · snacks · whole food

Yogurt Bowl

 

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Yogurt can be a quick and nutritious snack or breakfast when in its natural state as nature intended! As you may know, commercially store bought yogurts can be full of artificial flavors, dyes,  and added sugars. Starting with just plain yogurt and adding in your own real food flavors and toppings is not only more nourishing  for your body but it tastes delicious too. My favorite yogurt bowl consists of plain, full-fat grass-fed yogurt, fresh fruit, pecans or walnuts, cinnamon, vanilla extract, and a drizzle of pure honey. YUM!

Yogurt Bowl

  • 1 cup plain full-fat yogurt or plant based yogurt
  • 1/2 sliced banana or other fruit
  • 1 Tbsp. sprouted ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. honey
  • 1/4 cup nuts
  • dash of cinnamon 

 

 

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Plantain Bread

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This recipe comes from The Purely Twins and it’s pretty awesome. One thing I occasionally miss since eliminating gluten is being able to have a sandwich! I know they make gluten free wraps and bread but I seldom have them because they are still heavily processed. I’m so thankful that I discovered this incredibly simple “bread” that uses only TWO  real food ingredients! Because real food is used, this bread is full of various vitamins and minerals! Plantains are an excellent source of Vitamin A and Vitamin C and a good source of pyridoxine (vitamin B-6) and potassium! Unlike a banana, plantains cannot be eaten raw and need to be cooked before eaten. Think of it this way, they have a very similar texture to potatoes and we don’t eat potatoes raw, we must cook or bake them first.

I have to be honest, I have never actually worked with plantains before until now. I made a rookie mistake and first attempted to make this bread with an under-ripe green plantain. I could not even begin to peel it! I leaned my lesson and allowed a second plantain to sit at room temperature and ripen for a week and a half. It eventually turned yellowish green with black spots which was perfect for making the bread. A really ripe plantain will actually turn completely black when it’s ready to eat but I’m not sure if that level of ripeness would work well for this bread. Peeling the plantain proved to be a challenging task. But again, it was my first time working with a plantain so perhaps there’s a simpler way. It’s certainty not like peeling a banana as you might suspect. The skin is a lot thicker and tougher. I recommend using a sharp knife to first cut off the both ends of the plantain and then make slits lengthwise on the sides to help remove the peel. Once you’ve accomplished removing the peel, the rest is easy!


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Plantain Bread

Ingredients:

  • 1 medium plantain (fairly ripe)
  • 2 large eggs
  • Coconut oil to grease pan

Directions:

1. Preheat oven to 350 degrees.

2. Grease a round cake pan with coconut oil.

3. Peel plantain and cut into chunks.

4. Place plantain into blender. Add two eggs.

5. Blend until smooth and creamy.

6. Pour mixture into cake pan and place in oven.

7. Bake for 15-17 minutes.


Nutrition Info: (1 slice)

Calories: 100
Total fat: 4 grams
Carbohydrates: 14 grams
Fiber: 1 gram
Protein: 4 grams

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Three Ways to Enjoy Plantain Bread!

1. Spread one tablespoon of nut or seed butter on for a balanced snack.

2. Use two pieces to make a grain free sandwich.

3. Top one slice with a fried egg, raw spinach and goat cheese for a delicious breakfast.

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2 Ingredient Banana Coconut Cookies

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I love the simplicity of these cookies! Unlike most cookies that contain refined flour, sugar, vegetable oil and trans fats, these cookies use only two real food ingredients: Banana & shredded coconut! Perfect to help satisfy your sweet tooth while staying on track. Each cookie is 100 calories and contains 2 grams of fiber.


Banana Coconut Cookies 

Ingredients:

  • 2 small ripe bananas (or 1 large one)
  • 1 cup of shredded coconut
  • Cinnamon (optional)

Directions:

1.Preheat oven to 350 degrees.

2. Grease a cookie sheet with solid coconut oil and set aside.

3. In a medium bowl, mash banana with a fork.

4. Add in 3/4 cup of the shredded coconut  to mashed banana and combine well.

5. Form disc shape cookies. Use the remaining shredded coconut to help form the cookies.

6. Bake in oven for 25 minutes or until cookies are golden brown. Let cool 5 minutes.

7. Enjoy cookies within 3 days!

Extra add ins: Chopped almonds or walnuts, dried cranberries or raisins.


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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.