- 2 cups almond flour
- 1/3 cup coconut oil, melted
- 3 tbsp pumpkin puree
- 1/4 cup pure organic maple syrup
- 1 tbsp organic gelatin (I use Vital Proteins)
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1/2 tsp pumpkin pie spice
- 1/4 tsp cinnamon
- FOR THE TOPPING:
- 2 tbsp coconut sugar
- 1/4 tsp pumpkin pie spice
- 1.5 lbs Ground turkey
- 1 cup, chopped Butternut squash
- 2, chopped Zucchini
- 3, chopped Shallots
- 2 cloves, minced Garlic
- 2 tbsp Olive oil
- 1.5 cups Precooked sprouted rice
- 1 cup Cashew cream
- 1/2 tsp Fresh ground nutmeg
- 1/2 tsp Garlic powder
- 1 tsp Onion powder
- 1 tbsp Italian seasoning
- 1/2 tsp Salt
- 1/4 tsp Pepper
Fat bombs... I know, they don't sound like the most appealing thing to eat or the most waist flattering. But these little guys are truly so good! & even better, they're good for you!
The F word has gotten a bad wrap. Especially if you grew up in America in the late 70s to the early 90s when literally everything was being made "low-fat." Which didn't actually make Americans less fat... it sparked the rise of obesity, diabetes & heart disease. Why? Because instead of eating Whole Foods & full fats the food industry started substituting them with things like processed vegetable oils, sugar, & processed carbohydrates to make them "low fat."
I remember when I first started hearing the buzz of healthy fats being "good for you." I had grown up so convinced by the food industry that fat would make me fat & sick that it really took me a while to understand how eating any type of fat could actually benefit my overall health! But this was also in the midst of my struggle with PCOS (plus a slew of other issues) & through my own research I discovered there was a lot of evidence that healthy fats could actually help regulate your blood sugar, insulin levels & other hormones. I thought, hey my body obviously isn't working with what I'm fueling it with right now, so let's give it a go!
Fast forward a couple years, my insulin levels have regulated, my weight has regulated, my hormones improved, & my cholesterol levels are (as my doctor would put it) the best she's seen in her practice. Not only that, but before I started eating more fats I literally felt like a bottomless pit. I was NEVER satisfied or satiated after a meal. Not to mention, my blood sugar levels were always up & down because I was fueling my body with simple carbs, sugars & low fat foods instead of healthy fats, proteins & complex carbs. Which in the end caused mood swings, the lack of a period, & serious brain fog. Now I truly feel full for hours after my meals, completely satisfied, & my mood is a lot more stable because of it.
Yes, all of our bodies are created so differently & we all require different things to fuel us. But most people can benefit from incorporating more healthy fat in to their diets. It's vital to so many roles our bodies have to play in order to revive. Especially when it comes to your hormones. Don't get me wrong, not all fats are created equal. I'm talking about fats like avocados, coconut oil, organic grass-fed butter/ghee, extra virgin olive oil, omega-3 fatty acids like flaxseeds, chia seeds, high quality grass-fed beef, & wild-caught salmon. Try incorporating more of these into your weekly routine & see if it helps you! I know it helped me in more ways than one!
5 benefits of healthy fats:
+ Helps lower bad cholesterol, keeping your heart strong & healthy.
+ Helps you shed excess weight by improving your metabolism, balancing your hormones & eliminating constant cravings.
+ Improves the overall health of your hair, & nails. Who doesn't like shiny hair?!
+ Short & medium-chain saturdated fatty acids (MCT OIL & coconut oil) protect your gut from harmful microorganisms.
+ Brain health! Your brain is mainly made up of fat & cholesterol. A diet that skimps on healthy fats robs your brain of the materials it needs to function properly on a daily basis.
Now for the really good stuff... These Cacao Fat Bombs! They seriously taste like a creamy white chocolate bomb of goodness. They are perfect to keep in the freezer (they won't get hard) as a snack or to pop in your mouth when you're on the go. They are completely junk free, making them paleo, vegan (if you use maple syrup instead of honey,) dairy free, gluten free, refined sugar free & seriously amazing. They take all of 10 minutes to throw into the blender & pop into ice cubes tray. I'm not kidding about this one friends, it is a MUST. Let me know if you try them!
Happy fat-bombin', friends!
- 1 cup Cacao butter
- 1 cup Raw pecans
- 1/2 cup Coconut oil
- 1/2 cup Unsweetened coconut flakes
- 1/4 cup Ground flax seed
- 1/4 cup Cacao nibs
- 1/4 cup Raw sunflower seeds
- 1/4 cup Pepitas (pumpkin seeds)
- 1/4 tsp Pink salt
- 1/2 tbsp Vanilla extract
- 2 tbsp Raw honey
- 2 tbsp Maca (optional)
How does anyone decide to come up with a banana bread recipe? Bananas that are way too overripe & you don't want to waste 'em, right? At least that's how the original banana bread recipe came about... that's my theory & I'm stickin' to it.
I typically don't eat bananas but Matt insisted on getting some the other week for his pre-run fuel. I knew he wouldn't eat 'em but we grabbed a couple anyway. At the end of the week, whadya know... we have two black bananas sitting in our fruit basket. (I swear he does this on purpose so I'll make banana bread or cookies.)
It just so happened to be his birthday week this week as well so he lucked out & got some fully loaded birthday banana bread. I usually toss overripe bananas into my Oatmeal Banana Bread Cookies but I was in the creative mood & decided a new Chunky Monkey Banana Bread recipe was going down.
This lovely loaf is gluten free, dairy free, vegan, & refined sugar free. Per ush, this stuff is completely junk free & seriously delicious. Not to mention, (except I am mentioning it) who doesn't love a house that smells like fresh baked banana bread? I sure as hell do.
Happy baking, my loves!
CHUNKY MONKEY BANANA BREAD
Makes 1 loaf
1/2 cup NuttZo Peanut Pro Smooth (or creamy nut butter of choice)
1 tbsp coconut oil, melted
2 medium overripe bananas
1/4 cup almond milk
1/4 cup pure organic maple syrup
1 1/2 tsp vanilla extract
1 1/2 cups gluten free oat flour *
1/2 cup almond flour
1/2 tsp baking soda
1 tsp cream of tartar
1 tsp pink himalayan salt
1/4 cup unsweetened shredded coconut
1/4 cup chopped peanuts
1/4 cup chopped walnuts
1/3 cup chopped chocolate (I used a 100% Cacao bar)
- Preheat your oven to 350 & line a 9x5 inch loaf pan with parchment paper.
- In your blender or food processor, add in all wet ingredients (including overripe bananas) & process until creamy. Make sure not to over-process or mixture will become gummy.
- In a large bowl, mixture together all dry ingredients (except the add ins) until well combined. Add the wet ingredient mixture to the dry ingredient bowl & mix well.
- Fold in the chopped nuts, chocolate, & coconut.
- Pour batter into pre-lined loaf pan (batter will be thick) & pop in the oven for 1 hour or until toothpick inserted in the middle comes out clean.
- Remove from the oven & let cool for 30 minutes or so. Drizzle with any leftover chocolate, nuts & coconut if desired.
*Notes - To make gluten free oat flour, blend oats on high speed in blender until four consistency is achieved!
- 1 cup creamy almond butter
- 1/3 cup coconut sugar
- 2 tbsp pure organic maple syrup
- 1 large egg
- 2 tbsp coconut oil, melted
- 2 tsp vanilla extract
- 1/2 tsp baking soda
- 2/3 cup fine almond flour
- 1/3 cup chopped chocolate (paleo)
- 1/2 tsp pink salt
Ok, can we just take a minute to talk about hanger? It's a real thing... & it usually doesn't happen to me too often anymore. With the exception of this past Sunday!
We spent the whole day at the beach snacking & by the time we got home my body was craving some real food. You know that feeling when your hangry but can't decide what you want to eat because you're THAT hungry? That was me. Basically all I could decide on was salad.. I knew I wanted a big salad. Positive note: I didn't kill anyone, plus this salad & amazingly creamy, tangy dressing came out of it. Oddly enough, I usually am not a big fan of cilantro because I find it a bit overpowering but this past Sunday I was craving it for some reason & this dressing has the perfect amount in my opinion.
I've used this dressing throughout the week on steak tacos, fish tacos, & macro bowls but I honestly think it would be good on just about anything! Nachos, Mexican pizza, breakfast tacos... the list goes on!
It's vegan, paleo, soy free & gluten free because I used some leftover cashew cream for the base instead of mayonnaise (but if you don't have cashew cream feel free to use mayonnaise instead.)
Happy soon-to-be Cinco De Mayo, friends!
1 head red leaf lettuce, chopped
2 small bell peppers, sliced
1 sweet potatoes, thinly chopped
1 1/2 cups frozen corn
1 avocado, sliced
1 tomato, chopped
1/4 cup pepitas, for topping
1 lime, cut into wedges
- Start by warming about a tbsp of oil in a medium sized skillet over medium-high heat & add in chopped sweet potato. Cook until half way cooked through (about 8 minutes) & then add in your sliced bell peppers. Continue to cook for another 8-10 mins. During the last 2 minutes add in your frozen corn until defrosted.
- Serve veggies over a bed of lettuce with avocado, a fresh squeeze of lime, some pepitas & a generous drizzle of the Creamy Cilantro Caesar dressing. Enjoy!
CREAMY CILANTRO CAESAR DRESSING
Makes roughly 1 - 1 1/2 cups
1 can chopped mild hatch chilis
1/2 cup cashew cream
1/4 cup apple cider vinegar
1/4 cup avocado oil (or oil of choice)
1/4 cup pepitas
2 cloves garlic, peeled
1/4 cup nutritional yeast
1 handful of fresh cilantro
1 tsp Himalayan pink salt
A fresh crack of pepper
(1/4 water to thin if needed)
- Throw all ingredients into your blender & blend until creamy, scraping down the sides every so often. Store in an airtight jar in your fridge for up to a week!