Pecan Bars

You have to try these Pecan Bars this holiday season. It is easy and delicious! 

My friend, Dr. Shelby, was over this weekend and we were looking for a sugar free or naturally sweetened desert to make. We tried these bars and they are wonderful so I had to share. It was easy to make and they taste great warm and cold. Here’s what you’ll need:


Crust:
1 1/4 cup almond flour
1/4 cup granular stevia or swerve
1/4 tsp sea salt 
1/4 cup butter (grass fed)

Filling:
1/2 cup butter
2/3 cup powdered stevia/swerve
1 1/2 tsp vanilla extract
1/2 cup can coconut milk
2 eggs
1/4 tsp sea salt
1 cup pecans
Half a bar (or the whole bar) of 80% (or higher) dark chocolate

Crust:

  • Preheat the oven to 325F
  • Mix almond flour, sweetener, and salt until coarse crumbs.
  • Press into the bottom of a 9×9 inch pan and bake 12 minutes or until the edges are just turning golden.

Filling:

  • In a medium saucepan over low heat, melt the butter. Stir in the powdered sweetener and mix until well combined. Remove from heat.
  • Add the vanilla extract and coconut milk mix well. Add the eggs and salt and mix until combined. 
  • Scatter the pecans and chopped chocolate over the crust and pour the filling overtop. Bake 20 to 25 minutes, until the filling is mostly set 
  • Remove and enjoy! (If you want pretty bars let cool at least 30 minutes before cutting into bars). 

Let me know if you try this recipe and how it turns out!

Chicken Pot Pie- Grain Free

Boy oh boy do I have ya’ll a comfort food recipe! I tried this recipe out this weekend and I have to say it is probably my favorite one that I’ve tried in a while! You get amazing vegetables which you can change up with all the comfort food taste! What is even better is it makes a great meal prepping option and taste even better the next day!

Here’s what you’ll need;

  • 2 Tbsp coconut oil or
  • onion, minced
  • yellow squash, thinly sliced
  • 16 asparagus spears, cut into pieces
  • 1 cup kale
  • cups bone broth
  • ¼ cup coconut milk (can)
  • Tbsp arrowroot powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 cooked chicken breasts, cubed
  • Tbsp parsley

For the Topping;

  • ½ cup coconut flour
  • ½ tsp baking soda
  • ½ tsp salt
  • ½ tsp pepper
  • eggs
  • ½ cup coconut oil, melted
  • ¼ cup coconut milk (can)
  • tsp apple cider vinegar
  1. Heat oil in a large skillet over medium heat. Add onion, yellow squash, kale, and asparagus. Sauté until tender. Add 2 cups chicken broth and coconut milk.
  2. In a small bowl, add arrowroot powder, a tablespoon of cold water and mix. Add to vegetable skillet, stirring constantly, until mixture thickens. If your mixture becomes too thick, add a bit more bone broth, stirring until you reach desired consistency. Season with salt and pepper, then stir in cooked chicken and parsley. Pour pot pie filling into a 13 x 9 inch baking dish, set aside.
  3. Preheat oven to 400 degrees F.
  4. In a large bowl, add coconut flour, baking soda, salt and pepper. Whisk to combine. In a medium bowl, add eggs, coconut oil, coconut milk, apple cider vinegar and 2 teaspoons of water, then whisk until frothy. Pour liquid ingredients into bowl with dry ingredients, and stir to combine.
  5. Spoon topping batter over pot pie filling in equal portions. Bake 20 to 25 minutes or until topping is golden and a little crusty.

You’re done! Enjoy! I want to know what you think when you try it!

Why is Bulletproof Coffee So Great?

I’ve been drinking Bulletproof coffee for close to a year now. Instead of eating breakfast I drink my coffee instead. This allows me to intermittent fast for 16-18 hours and save $6 from my morning coffee run. There has been a ton of research that shows the benefits of intermittent fasting and giving your body a break from constantly digesting food but that is a whole post on its own!

Bulletproof coffee is made by using good clean coffee beans, Brain Octane, and grass-fed butter or ghee. This combination suppresses hunger, gives you energy, and provides mental clarity for hours.

Bulletproof coffee beans are processed to minimize mold and toxin contamination that can occur in other coffee beans. When I run out I will sometimes use Organic, single origin, fair trade certified, 100% arabica coffee (that is a mouth full, right?).

Brain Octane is a purified form of medium-chain triglyceride (MCT) oil that is made from 100% pure coconut oil. Brain Octane is converted to ketones that your brain can use for energy. It also helps balance your hunger hormones to help keep you full.

Grass-fed butter gives you essential fatty acids, butyrate, and short chain fatty acids. Butyrate is great to feed your gut bacteria. Butyrate also helps control the growth of the cells lining your gut. Butyrate has powerful anti-inflammatory effects. So, this combination can help decrease inflammation.

This coffee is smooth and delicious. It has become my favorite part of my morning routine. I modify my Bulletproof coffee sometimes and will add collagen. I love to sprinkle a little cinnamon on top for an added taste.

Cauliflower Mac and Cheese

On the weekends I like to try something new. I meal prep during the week so it is nice to have something different on the weekends. This week I have been craving mac and cheese. I have not had macaroni and cheese in years! So, I tried a healthier version and it turned out amazing! It is very easy to make too.

Here is what you’ll need:

  • 1 cauliflower
  • 1/4 cup heavy cream
  • 1/4 cup unsweetened coconut milk
  • 1 cup sharp cheddar cheese
  • 2 tablespoons of grass fed butter
  • Himalayan salt and pepper to taste

Roast cauliflower on 450 degrees for 10-15 minutes. While that is in the oven place remaining ingredients in a pot and heat. Once cauliflower is finished mix and enjoy! If you try it let me know how you like it 🙂

Happy Sunday!

Strengthen Your Gut Lining

Recently I was listening to a podcast about leaky gut and they mentioned a product called Restore. Both speakers praised this product. Since I have had some gut issue of my own I decided to do some research and purchase a bottle.

Most of our immune system is in our gut. So if we have gut issues or leaky gut it can impact our health in many ways. With leaky gut the tight junctions in our gut become weak. This can allow toxins and undigested food to leak into our bloodstream where they are not intended to be. Disruption of the tight junctions is associated with inflammatory diseases processes.

Glyphosate is an herbicide commonly used on crops to kill weeds and grasses. Hundreds of millions of pounds of glyphosate are used on US farms and more than 1.2 billion pounds are used worldwide each year. Glyphosate has been shown to increase gut permeability. A study was done to see if lignite extract could block glyphosate from causing injury to the gut lining. They found that lignite caused the tight junctions to strengthen even in the presence of glyphosate. Hence allowing fewer toxins to leak through into the bloodstream.

Restore is a soil-derived supplement that helps protect and strengthen the gut lining. It is a carbon-rich, alkaline liquid, composed of Terrahydrite. By strengthening the tight junctions in the gut there will be a decreased amount of toxins that leak into the bloodstream thereby relieving the immune system from working overtime. Restore has also shown to create a beneficial shift in the gut bacteria.

The office I just started working for sells Restore so I bought a bottle to try. There is no taste. I’ve been using it for a week now and have seen improvements in the skin issues I have been dealing with. My nephew even takes it because there is no flavor and it tastes like water.

While we cannot live like a hermit and should be able to enjoy life and food! Glyphosate is unfortunately in most of our food supply so Restore is a great option to help combat it and protect your gut.

Gildea JJ, Roberts DA, Bush Z. Protective Effects of Lignite Extract Supplement on Intestinal Barrier Function in Glyphosate-Mediated Tight Junction Injury. J Clin Nutr Diet. 2017, 3:1. doi: 10.4172/2472-1921.100035

Food Junkie

Everyone loves food right? I do! It’s hard to juggle eating semi healthy and life. I’ve dabbled with meal prepping but never really stuck with it. When things got busy I went back to my old eating habits. If I don’t meal prep I don’t cook during the week which equals junk food for me! I’ve been doing solid meal prep for about 3 weeks now and it’s so easy to just grab food and go during the week. I’ll be sharing some awesome recipes I find along the way :).  I do mostly a low carb diet to eliminate food sensitivities.

My favorite so far is a Honey Balsamic Chicken and Veggies and its a one pan and done! You can modify the recipe with different vegetables to change it up a bit.

For the Sauce

  • mix  balsamic vinegar, honey, Dijon, garlic, oregano and basil together
  • In large bowl, combine balsamic vinegar mixture and chicken
  • marinate for at least 30 minutes to overnight. Drain the chicken from the marinade.
  • Preheat oven to 400 degrees F.
  • I used coconut oil to coat my pan.
  • Now place any vegetables you want in the pan. My favorite is zucchini, grape tomatoes, bell peppers, kale, and broccoli but I’ve also used asparagus, and squash too!
  • Place into oven and cook until the chicken is completely cooked through,  about 25-30 minutes. If you use asparagus add it during the last 10 minutes of cooking time.
  • Enjoy!
For the chicken
  • 1/4 cup balsamic vinegar
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Kosher salt and freshly ground black pepper, to taste

I found the recipe from Damn Delicious and it really is delicious! Let me know if you try it and what you think!

http://damndelicious.net/2015/07/10/honey-balsamic-chicken-breasts-and-veggies/