Gluten Free Pumpkin Muffins

I have been making muffins with a healthy twist for several years. Every once in awhile I get a good recipe out of my experiences and by good I mean- everyone even the kids will eat them. hahaha
This one packs protein, fiber, and a lot of nutrition which is great for helping with those snack attack moments or if you are a busy mom like me, most of the time these end up being my breakfast while driving.
So have some fun add a little of your favorites or take away some of mine and create something healthy that tastes yummy too.
Recipe

Mix wet ingredients first
- 1/2 cup coconut oil
-2 eggs
-1 teaspoon of vanilla
THEN add
-1 can of organic pumpkin
1/2 cup maple syrup (more if you like it sweet but don't go too crazy)
MIX

Add the dry and keep on mixing
2 cups oat flour ( you can grind up raw oats very fine and that is your flour)
2 scoops of a healthy vanilla protein powder (by healthy I mean not a GNC brand-get something gluten free and if its whey make sure its grass fed and read ingredients)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon pumpkin spice powder
1 teaspoon salt
1 tablespoon flax seed
1 tablespoon of chia seed
1/2 cup dark cocoa chocolate chips

as you mix add 1/2 cup of Milk of choice ( almond-cashew-or regular)

Mix well and scoop into muffin tins ( spray first or use muffin papers)

Top with pumpkin seeds-raw oats-and cinnamon
Bake 25-30 min at 350 degrees.

Thanks for voting!

To everyone who placed a vote for the Zoup recipe contest this past month. Thank you! I did win and was presented with a gift card to Williams Sonoma for 1000$. It was truly one of the best experiences and made my summer. So excited to go shopping and enjoy the fall.

BananaCoco- NUT Oat Protein Muffins

These have been a hit to satisfy breakfast movers and shakers or to curb those snacking times of the day... Enjoy! Healthy Protein muffin recipe

In a mixer bowl blend the following:
5 bananas
2 scoops vanilla vegan protein powder
1 cup almond milk
1/4 coconut sugar
2 1/2 cups oat flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon cardamon
1 teaspoon organic coconut extract
1/4 cup finely shredded organic coconut flakes
1/4 cup chopped walnuts
2 eggs


then add the topping

Mix Topping:
1/4 cup raw oatmeal
1/4 cup chopped walnuts
1/4 teaspoon cinnamon
1/4 cup coconut flakes
mix well... top the muffins before baking

Makes 20 muffins

After mixing place batter in greased muffin tins and bake at 325 degrees for 20-25 minutes.

Blueberry Bliss Power Bars

I love these bars. I think you will too. They are hearty and packed full of protein! A healthy recipe for the entire family. Great way to start the day off right with a balanced breakfast or snack on the go!

Berry Bliss POWER Bar

First Step: BAR BASE

In a blender mix the following-

4 Tablespoons of Maple Syrup

1 Tablespoon of Coconut Oil

1 Teaspoon of Sea Salt

1 1/2 teaspoon of Cinnamon

2 bananas

1 1/2 teaspoons of Vanilla

1 scoop of Vanilla Protein Powder

BLEND UNTIL SMOOTH

Pour into a bowl and add the following:

2 Cups raw Organic Oats

1 Cup slivered almonds

1 teaspoon of flax seed

Stir together until well blended

PREHEAT OVEN: 350 degrees- spray a piece of parchment paper with coconut oil and lay on a cookie sheet or 9x9 baking pan. Pour the mixture on the parchment paper and shape into a square about 9x9 if using a cookie sheet and bake for 8 minutes. 

While the base is cooking away....

SECOND STEP: BAR TOPPING

In a bowl mix the following:

1/2 cup raw oats

1/4 cup slivered almonds

1/4 cup almond milk

1/4 cup pumpkin seeds

1/4 teaspoon of cinnamon 

1 teaspoon of chia seed

MIX WELL then --add 1 cup fresh blueberries mix gently to combine. 

After the 8 minutes is up from the base baking pull that pan out of the oven and spread the topping on top and press down gently to set and replace back into the oven for another 15-17 minutes. 

Allow to cool and slice into bars. 

Chocolate Sea Salt Dip

The sound of it doesn't sound healthy, but what a treat this was tonight. My little ones have already developed the female love of chocolate and it's up to me that they stay healthy so when they asked if I could make them this dip I was all over it!
It is easy and tastes so great. Slicing up some fruit to go along with it and you have a power packed snack that is incredibly good and good for you! Eating clean and loving it!
So here's the deets.

Chocolate Sea Salt Dip

1 avocado ( peeled and pitted)
6 TBSP organic cacao powder
1/2 cup unsweetened cashew milk (can use almond too)
5 TBSP pure maple syrup
1/2 tsp vanilla extract
1/4 tsp sea salt

Place it all in a food processor or vita mix and blend it up! Process till smooth! 

Pumpkin Puppy Treats

Maybe it is the bitter freezing weather or maybe I wanted to try something new. So looked up something yummy for my puppies and while I am a busy mom and business owner, I thought if they came out well, I can serve them up as kid snack too. (multitasking?!) Well I am kind of serious about that last part. But mostly for the pups. It is healthy and packed full of goodness for their bodies.
So a friend gave me a recipe and I went for it. Here is the recipe and it honestly is pretty quick and easy.

 

Needed:

2 eggs

1/2 cup organic canned pumpkin

1/2 cup applesauce

1/4 teaspoon sea salt

2 1/2 cups brown rice flour

Preheat oven to 350 degrees.

Whisk the eggs and pumpkin together- then add in the salt, applesauce, and flour.

Mix well. Spread on a floured surface ( can use the rice flour) roll out and then cut into shapes and place on a cookie sheet. 

Bake for 20 minutes then take them out and turn them- put them back in for 20 more minutes.

Allow to cool completely before giving treats out to your furry friends. 

** (note if you want to try them or let your kids try them they are not that bad, pretty hearty actually. I had some with honey for lunch!)  But my sweet pups love them so HUGE plus for all of us!

Chocolate Protein Krispy Treat

I love these little protein bars and the best part is, the kids will too. Enjoy. You can change it up to use whatever you like better peanut butter or almond butter.

What you will need:
2 cups Organic Peanut Butter/or  Almond Butter
 1 cup Agave Nectar
  4 scoops Chocolate Protein Powder (I use Arbonne, because it is vegan and has a good taste)
1/4 cup almond milk or organic milk
 3/4 box of  Crispy Rice Cereal (organic)

 Mix the peanut butter and agave nectar in a bowl in microwave for 60-90 seconds....or can melt in saucepan on stove.
Add protein powders to milk and stir then add to melted mixture and mix well. Add crispy rice cereal and mix gently. YOU NEED A BIG BOWL!
Spread in 9x13 pan. Can form into small balls if you choose. Refrigerate 1 hour.

**If you notice the end result is too dry, just melt more peanut butter and agave and add in.
**Can also use honey if you do not have agave. 

Green Glow Smoothie

This recipe is so delicious and I can't take all the credit. I was inspired by my church. (I know! A church with green smoothies!? It's true... And I LOVE that.) I did add a few extra touches but I hope you enjoy it.

Green Glow
2 cups chopped kale
2 cups almond milk
2 bananas
2 cups frozen pineapple
1/4 cup honey
1 teaspoon chia seed
1teaspoon flax seed
Blend in Vita Mix or blender
DONE!
This makes about 3 large smoothies. Reduce amounts for one.
Have fun...add or take away to your liking.

Banana Nut "Power" Breakfast Muffin

 Recipe:
Dry Ingredients:
 2 cups oat flour
1 tsp baking soda
1 tsp baking powder
2 scoops of vegan  protein powder
1/2 cup truvia
1 tsp sea salt
1/3 cup flax seed (optional)
1/4 tsp pumpkin pie spice (optional)
1 tsp cinnamon
1/4 tsp corriander (optional)

Wet Ingredients:
2 organic eggs
1 Tablespoon vanilla
1 cup almond milk
4-5 ripe bananas

Topping:
1/2 cup raw oats
1/2 cup walnuts

Mix dry ingredients together then add the wet and blend well. Spray a muffin tin with coconut oil and scoop your mix into the pans, top with raw oats and walnuts and bake at 325 degrees for 20-25 minutes. (check your muffins based on oven temperature and altitude may need longer baking time)

Grilling up some banana and peanut butter smiles

I am trying to come up with healthy new ways to give the kids some fun meals. This one happened by accident when we did not have much around and this is what we came up with. It's actually quite delicious and the warm banana really was a hit!! I always use organic ingredients but use what you have on hand.

Peanut Butter and Banana Grilled Sandwiches 
WHAT YOU WILL NEED: Peanut butter, a banana, honey, (flax seed optional), bread,butter, or coconut oil!

Prepare just like a grilled "cheese" I added flax seed because it is extra Omega 3 and they do not even know it. Spread the peanut butter/flax/and honey on a buttered slice of bread.

 Top with banana slices and cover with last piece of bread. (make sure you are putting coconut oil or butter on your bread..you want the "grilled" texture)
Cover and cook over medium heat- (flip once)

Hope you guys enjoy it!!! - Laura

Juice for Life! Just because it is green does not mean it is gross!

 We juice often, it helps us keep our busy family strong and full of vitamins. Here are some of our favorites!

 In a JUICER-
Orange Kick in the Pants!
 Carrots-small bunch 3-4
I apple
1/2 cup pineapple

1/2 stick celery

Gingerooo
1 apple
1/2 teaspoon fresh ginger root
3-4 carrots

Beet IT!

1 beet

3 carrots

1 apple

Green Smoothies- in a blender or VITA MIX- will make a bunch so cut it down for one person.
MINTY MADNESS-
1 cup frozen pineapple (or fresh)
1 cup mango frozen or fresh
2 cups raw organic spinach
3/4 cup orange juice
1/4 cup water
4-5 fresh mint leaves

GREEN GOODIE- makes an entire pitcher so may have to cut the recipe for one
6 cups fresh organic spinach
1 cup organic strawberries- can be frozen
1 cup organic peaches-can be frozen
2 bananas
2 cups organic orange juice
1 TBSP of chia seed
1 TBSP flax seed
1 TBSP raw honey

Green Swiss ! ( again use less for one person)
3 leaves of swiss chard
2 cups spinach
1 cup pineapple
1 cup orange juice
1 cup strawberries
1 banana

Orange-Peach-Kale

• 1 orange, peeled
• 2 medium peaches
• 2 cups kale, chopped
• 8 ounces of water

Pineapple-Kale

• 1 cup fresh pineapple, chopped
• 1 medium apple, cored
• 2 cups kale, chopped
• 8 ounces of water

Juicing and "Smoothing" is supposed to be a wonderful thing. Get some ideas that you love so it can be enjoyed by everyone. If its green it doesn't mean it has to be gross. It can taste amazing if you experiment!

Minty Madness Organic Green Smoothie

A great new smoothie recipe!! LOVE IT! My kids love it too so we all can celebrate this one!
1 cup frozen pineapple (or fresh)
1 cup mango
2 cups raw organic spinach
3/4 cup orange juice
1/4 cup water
4-5 fresh mint leaves

Turn on Vita Mix or blender...BLEND it up!! Delicious, quick and packed full of healthy live nutrients!! Mix it up and share some of your own!!

Cookie dough dip...or is it?

Ok, I was skeptical I have to admit when I read the article and it described a tasty kid dip made with chickpeas that looked and tasted like cookie dough. But I have already put black beans in a blender and whipped up some brownies so it could not look or smell worse than that so I was ready to give it a shot. Oh was I surprised and I am totally hooked now. I can not take credit for the recipe but I had to share. All the moms and dads out there with the picky eater, this one is a big score and they think its cookie dough. You can tell  them they can have it without the eggs this time!! Both win...and they are getting about 7-8 grams of protein every wonderful bowl at a time. Serve it up with pretzels, apples, or pears!! And I know all you grown up's that cant stop licking the batter bowl...much healthier option! Eat the whole bowl if you want!

RECIPE: "Bean Dip" AKA Cookie Dough DIP!
In a food processor place the following:
1 can of Organic Garbanzo beans (chick peas) drain and rinse
6 tablespoons of brown sugar ( now you could do the Truvia but they are already eating a bowl of beans I would stick with the brown sugar the first time)
1/4 cup all natural peanut butter
3 tablespoons of raw oatmeal
1 tablespoon of milk (can use almond for dairy allergies)
2 teaspoons of vanilla
1/8 teaspoon of salt
1/8 teaspoon of baking soda
BLEND IT UP!
Sprinkle and fold in the dark chocolate chips and serve it up!! What a healthy treat!

Recipe and last picture taken from April 2014 "Family Fun"

Green Goodness

Green smoothies are a way to get in a large dose of fruits and veggies in your diet, and they taste yummy so it's worth it!! You can make all kinds of green smoothies. This one is our families favorite. You can add all kinds of fruit but make sure you have a large helping of greens rich in vitamins.

NEEDED:
6 cups fresh organic spinach
1 cup organic strawberries- can be frozen
1 cup organic peaches-can be frozen
2 bananas
2 cups organic orange juice
1 TBSP of chia seed
1 TBSP flax seed
1 TBSP raw honey

Blend in vita mix or blender. Serves 4

Kale Chips

There are many variations of kale chips. I have made mine in a dehydrator as well as the oven. Both come out well. This one is done quickly in the oven. It makes a quick and healthy snack that is addicting. A wonderful way to get more greens.

Needed:
As shown above- 1/4 cup coconut oil (melted)
Kale pieces spread out on cookie sheet
Nutritional Yeast
Directions-
Spread kale pieces on baking sheet and pour coconut oil on top. Mix to coat evenly. Sprinkle with Nutritional yeast. This gives it the cheesy flavor. Mix well and spread out kale evenly before baking.
Bake 10-15 minutes at 300 degrees.
** can add other spices to your preference before baking to add different flavors.

Healthy Pumpkin Seed Granola

This is by far one of my favorites and easiest granola's . It takes minutes to make and it is amazing. You can eat it alone as a snack or with yogurt. I can not stop eating it!
1 cup of pumpkin seeds (green)
1 cup of organic puffed rice cereal
1/4 cup chopped pecans
1/4 cup maple syrup (organic)
1 teaspoon cinnamon
1 teaspoon of corriander
1/4 teaspoon sea salt

Mix all the ingredients in a bowl and place on a baking sheet lined with parchment paper. Bake at 275 degrees for 25-30 minutes. Check on it to ensure you are not getting it to brown. You want the cereal lightly toasted but not burnt.
Allow it to cool at least 20 minutes before storing.
Can be kept up to a week in airtight container.

For more recipes see link to the right or check out allthingshealthycoaching.com

Raw Berry-Nut Treats

This is a great treat that is packed full of fruit and protein for kids of all ages big and little. They can be cut into squares or even shapes you desire with a cookie cutter. I found this recipe this week and tweaked it to our family's preference.
Needed:
1 1/2 cups raw cashews ( can use almonds to or a mix of both-consistency will be nuttier)
2 cups strawberries
1/4 cup rasperries
1/4 cup orange juice
1/2 cup agave nectar
1/2 cup coconut butter
4 teaspoons vanilla extract
1/4 teaspoon sea salt

- Soak the cashews at least 6-12 hours in water. Drain then rinse well.
- Add the cashews to a food processor and blend well. A few minutes will be fine, scrape down sides and blend again. Add the remaining ingredients and blend again several minutes.
-Pour into a 9x13 pan and place in freezer for about 2 hours.
-Cut into squares or shapes and enjoy!
-Store in freezer in air tight container.

Almond Apple Cake- Gluten Free/ Sugar Free

Another great alternative in baking reinvented. Enjoy it!!
Ingredients:
1/2 cup organic unsalted butter
1 cup Truvia
4 free range organic eggs
1/2 cup almond milk
1 tsp. vanilla
1 1/2 cups almond flour
1/2 cup coconut flour
1/4 tsp kosher salt
2 tsp baking powder
1 chopped, seeded,organic apple
1/2 cup chopped almonds
sprinkle of cinnamon

Cream butter and truvia, add remaining ingredients slowly and one egg at a time while beating. Pour into a greased baking dish 9x 13. (using coconut oil non stick spray to coat pan) Top with the chopped almonds and apple. Sprinkle with Cinnamon. Bake 30 minutes at 350 degrees. 

photo: www.cookincanuck.com

Cranberry protein muffins with lemon zest

1/2 cup Truvia
3/4 cup Organic applesauce
1 Tablespoon of Cinnamon
1 tsp baking soda
1 tsp baking powder
1 can of Organic whole cranberry sauce
zest of one lemon
1 tsp of lemon juice
2 eggs
2 cups oat flour
1/2 cup uncooked raw oatmeal
1 cup of almond milk
1 Tablespoon of vanilla extract
2 scoops of protein ( plant based protein is best)
1 cup of flax (optional)
1/2 cup chia (optional)
1/2 cup walnuts

BLEND ON LOW until all the ingredients are mixed. Spray muffin tins with non stick coconut oil and fill with batter. Then in a small bowl mix the following for a topping:
1/2 cup raw oats
1/2 cup chopped walnuts
1/4 cup dried organic cranberries
1/2 teaspoon of cinnamon
1/2 teaspoon of truvia

Top and bake for 20-25 min at 350 degrees.

Raw Chocolate Pie

Is there such a thing as a healthy pie? I personally was not aware of such a thing until I made a switch to an all raw diet for a time of cleansing and healing. About two months ago my search began and what I have found has changed my whole life and way of thinking even about "baking." This is a raw, vegan chocolate pie that I think will surprise you. When I first saw and tasted it I could not believe what I was eating was actually healthy and good for me, but it is!

Recipe for Raw/Vegan Chocolate Pie
 CRUST-
In a food processor blend the following ingredients until fine.
1 cup soaked cashews drained (  soaked means you soaked them in cold water at least 6-12 hours in fridge)
6 pitted dates
1 cup flaked raw coconut (not the sweetened)
1 tablespoon of raw cocoa powder
Press into a pie plate and make an even layer at bottom of pan and set aside.
FILLING-
In processor blend the following ingredients until smooth
5 avocados (pit and skin removed)
1/2 cup organic maple syrup
1/2 cup coconut oil
5 tablespoons of raw cocoa powder
1 teaspoon of sea salt

Pour onto the crust and top with shaved coconut flakes. Chill at least 3 hours.