Carrot Cake Bites (raw, vegan, paleo, nut-free)

Recipe by Coach Bryn

I’m a sucker for bite-sized snacks. I also LOVE carrot cake. I also love not being sick, which makes most forms of carrot cake rather challenging. I like to refer to my house as the “allergy house.” We’ve got 2 people, 3 cats (that, yes, we are allergic to, but they are our babies!), and these food allergies:  gluten (celiac), dairy, peanuts, treenuts, shellfish, strawberries, melons, and all legumes with sensitivities to eggs, corn, and soy. Plus, all kinds of fun environmental allergies. My celiac diagnosis is also recent enough that I am grain-free to facilitate all of the healing I need to do.

So carrot cake without gluten, eggs, nuts, or grains…what’s left besides the carrot??? Check it out below :)

Carrot Cake Bites (raw, vegan, paleo, nut-free)

Ingredientscarrot cake bites

  • 5 small carrots, shredded
  • 16 dates, pitted
  • 1/2 c shredded coconut
  • 2 tbsp coconut oil
  • 1/2 c hemp protein
  • 3/4 c hemp seeds
  • 1/2 c pumpkin seeds
  • 1/4 c No-nut butter
  • 1 tsp salt
  • 1 tbsp cinnamon
  • 2 tsp vanilla
  • 1/2 tsp cloves

Directions

  1. Combine all of the ingredients in a food processor and pulse until combined.
  2. Scoop out and form into tablespoon-sides balls or discs. If the balls won’t hold together, cool the mixture in the fridge for 10-15 minutes and try again.
  3. Store in the fridge to ensure that the bites stay solid.

coach bryn 150Coach Bryn is a certified holistic health coach and productivity expert. She works with clients to set goals for health, wellness, and awesomeness, and then helps them conquer the crap out of them. She specializes in folks with food allergies, sensitivities, and any other health issue that leaves people stranded in the middle of a grocery store aisle saying, “Look at all of this stuff that I can’t eat!…now what do I do???” Two of her favorite places to hang out are Instagram and Facebook.

Gluten-Free Zucchini and Tomato Cream Sauce Recipe

Recipe by Jessica Cummings

Gluten-Free Zucchini and Tomato Cream Sauce Recipe

Get the creaminess without the heaviness (and guilt!). This is a play on a dish my mom used to make when I was growing up. Her recipe called for lots of heavy cream, cheese and fusilli pasta. While I am all for indulging once in a while, we need some weeknight staple meals like this – clean eats that taste like cheats! This dish can be made in 20 minutes, is super satisfying and doesn’t leave you with a food “hangover.”

Gluten-Free Zucchini and Tomato Cream Sauce Recipe

INGREDIENTS:

  • ¼ cup raw cashews
  • 2 tablespoons extra virgin olive oil
  • ½ yellow onion or 2 shallots, sliced thinly or diced
  • 2 zucchini, sliced thinly
  • 1 cup grape tomatoes, cut in half
  • 3 cloves garlic, minced
  • ¾ cup almond or soy milk, plain, unsweetened
  • ½ teaspoon nutmeg
  • pinch crushed red pepper
  • sea salt and cracked black pepper
  • 2 tablespoons nutritional yeast
  • fresh parsley
  • cooked brown rice, quinoa or pasta

DIRECTIONS:

  1. “Cream” sauce prep: pulse the cashews in a food processor until crumbly. Add in milk and blend until well combined.
  2. In a large pan, over medium heat, add olive oil and sauté onion or shallots and a pinch of salt for 3-4 minutes, or until they begin to become translucent.
  3. Add sliced zucchini and garlic, stir for 30 seconds, partially cover, and continue to cook for 3 minutes. Add in tomatoes, stir, and cook an additional 4-7 minutes, stirring every couple of minutes – until the zucchini is tender and starts to brown.
  4. Quickly re-pulse the “cream” sauce to make sure it is well combined. Uncover your sauté pan, turn the heat down to low, and add the sauce, nutmeg, crushed red pepper, nutritional yeast, and salt and pepper to taste. Let this cook, uncovered, a minimum of 2 minutes for the flavors to meld and thicken up (I usually let mine go a little longer, 5-10 minutes).
  5. Serve over brown rice, quinoa or pasta and top with fresh parsley, fresh black pepper.

 

JessicaCummings

Jessica Cummings is a board certified holistic health counselor. As Your Wellness Lioness, she helps women (in their  jam-packed, successful & stressful lives) make the time to claim their health and peace of mind. She is passionate about empowering women with the ability to tune into their bodies and understand not only their nutritional needs and cravings, but their emotional ones as well. Jessica is the creator of www.JessicaCummings.com where she runs online nutrition programs and shares recipes, expert tips and inspirations. She currently resides in Wilmington, NC, and gets her toes in the ocean as often as she can.

Vegan, Gluten Free Oatmeal Chocolate Chip Cookies

Gluten Free Oatmeal Chocolate Chip cookiesByline: Tina Paymaster.

Why is it that most of us think we have to give up the food we love in order to create a healthier lifestyle, get the body we want or the skin and hair that we desire?

Life should be about fulfillment and enjoyment, not deprivation.

I was eating dairy every day at the time I was diagnosed with lactose intolerance…cottage cheese with fruit for breakfast, Greek yogurt for a snack, goat cheese on everything!

Being told that I’d have to give up this entire food group in order to heal my digestive issues wasn’t something I wanted to hear, but I also knew that I didn’t want to feel horrible anymore either. I was feeling tired, nauseous, bloated and moody every day. My skin was breaking out for the first time in my life. I knew I only had once choice. So I decided to slowly start to cut out dairy little by little. And sure enough, after only a few weeks, my physical and emotional symptoms started fading away and my skin started clearing up too.

Having to cut out certain foods that my body was not able to digest and assimilate wasn’t easy, but I feel that it was a gift.

I became more creative with ingredients that I was using to bake and cook, choosing ones that not only made my body feel good, but also made my food taste amazing so I didn’t feel deprived at all. My passion for cooking went to a whole new level and today, I love sharing my knowledge and joy for creating beautiful, nourishing and delicious food with my clients, friends and family.

Through working on healing my own body, I learned that you can still “have your cake and eat it too”…

You just have to be conscious of the ingredients you’re putting into that “cake.” By choosing cleaner, more pure ingredients that your body can properly digest and assimilate, you can still enjoy many of the foods you love. You don’t have to give up all the foods you love in order to live a healthier life. You just have to get a little more creative with your ingredients.

Even as a health coach, I get cravings for something sweet now and then. These delicious oatmeal chocolate chip cookies are the perfect treat. They are so easy to make and are actually good for you! Completely vegan, gluten-free and sugar free, these are cookies that you don’t have to feel guilty about indulging in once in a while.

You can have them as pre-workout energy fuel, an afternoon snack or even a breakfast treat!

Gluten Free Oatmeal Chocolate Chip cookies

Vegan, Gluten Free Oatmeal Chocolate Chip Cookies

Ingredients

1 cup mashed ripe bananas (about 2)
1 tsp vanilla
1 tbsp almond butter
1 tbsp coconut oil
1 cup lightly ground gluten-free oats*
½ tsp cinnamon
pinch of sea salt
2 tsp coconut palm sugar (optional for a little added sweetness, omit for sugar-free)
1/2 cup chopped raw dark chocolate
¼ cup chopped walnuts (optional)

Directions for making these Gluten Free Oatmeal Chocolate Chip cookies

1. Preheat oven to 350F.
2. Mash bananas in a medium sized bowl, until almost pureed, but a little chunky.
3. Add in vanilla, almond butter and coconut oil and stir to combine.
4. Add in ground gluten free oats, cinnamon, pinch of sea salt and coconut palm sugar if using. Mix to combine.
5. Fold in chopped raw dark chocolate and walnuts if using.
6. Line a baking sheet with parchment paper.
7. Drop small rounds of cookie batter into sheet. Should make about 11-12 small cookies. Bake for 20-25 minutes until lightly browned on top. Let cool and serve. Cookies should keep in an airtight container for at least a week.

* I just ground up some oats in a blender leaving a few whole pieces so there’s a little more texture to the cookies. For a smoother cookie, feel free to grind the oats more.

Tina Paymaster

Tina Paymaster is a Certified Health & Lifestyle Expert and Recipe Developer who inspires women to discover their confidence and potential for true happiness & optimal health by teaching them how to love their bodies, feed their souls and create nourishing lifestyles that last.
She currently works with her clients through customized one-on-one wellness programs, group coaching programs and private cooking classes.
You can learn more about Tina on her website.

Gluten Free Nutty Dessert Recipe

This is a recipe by 11 year old Emma Barberi, aka Little Raw Vegan Girl.

I wanted to make something special. I imagined a cake with a lot of colorful fruit on it, topped with a sauce. I planned it all out and came up with this recipe. My dad tasted it and said, “That’s a whole lotta awesomeness!” I thought that was the perfect name for it.

Gluten Free Nutty Dessert RecipeWhole Lotta Awesomeness Recipe

Base:

  • 1/2 cup macadamia nuts
  • 1/2 cup raisins
  • 1/2 cup dried mulberries

Fruit Topping:

  • 6 strawberries
  • 3/4 cup blueberries
  • 1/3 cup raspberries

Raspberry Sauce:

  • 1 cup raspberries
  • 1/4 cup raisins
  • 2 tablespoons water

How To Make This Gluten Free Nutty Dessert Recipe

Process base ingredients in food processor until they are blended just enough to stick together. Don’t blend more than that, or you will have a big sticky mess. Shape into a circle on your plate and flatten it out a little. Put the fruit topping ingredients on top of the base.

For the raspberry sauce, blend sauce ingredients together in the blender and then spoon on top of the fruit. It’s beautiful and delicious!

Serves 1 or 2

Emma 150x142 pixelsEmma Barberi, Little Raw Vegan Girl, is eleven years old. Along with her parents and eleven brothers and sisters, she likes to help families raise healthy children. She hopes to be an inspiration to other kids to live a happy, healthy life.
You can follow her on Facebook at Little Raw Vegan Girl
You can subscribe to her family’s blog, Our Healthy Ways

Chia Breakfast Porridge (Vegan, Paleo, Nut-Free)

Byline: Coach Bryn

There’s something incredibly comforting about the statement, “Made in a peanut- and gluten-free facility.” That comfort ends when in order for that statement to be present, I need to be holding a box of processed something. Gotta love the allergic life.

The Struggle is Real (Food)

In my household, even a trip to the produce section requires an extensive internet search and careful planning. We eat real food.

We have a combined allergy list of gluten (celiac), dairy, peanuts, treenuts, shellfish, strawberries, melons, and all legumes with sensitivities to eggs, corn, soy, and processed chocolate (cacao seems to be ok).

Plus enough environmental allergies to make Oral Allergy Syndrome a regular spring/summer/fall occurrence. Oh, and celiac disease that was un-diagnosed for so long that going grain-free became necessary to facilitate healing.

So, legumes…this is our real-food-identifying wild card and the thing that makes an allergy label on a box so comforting. Did you know that jicama is a legume? Neither did I until I heard about the new food of the moment and wanted to try it.

Thankfully, my google-fu was strong enough to keep me from making my girlfriend sick. The result is a search history filled with “is ___________ a legume?” and a whole lot of recipes!

The one I am sharing today was my lifesaver during the Polar Vortex. I needed a warm, comforting, stick-to-your-ribs type of real food breakfast that I could prepare in bulk and that fit within the ridiculous confines of our dietary restrictions. (Sorry, oatmeal, it’s not you, it’s me.)

The bonus of this recipe is that it is also delicious cold (and by not heating the ingredients, you could even make it raw), so I’m looking forward to having it over the summer as well. It’s also easy to swap out the berries for any other fruit flavor you might like.

Chia Breakfast Porridge (Vegan, Paleo, Nut-Free)

IngredientsChia Breakfast Porridge

  • 2 cups frozen berries. I used a mix of raspberries, blackberries, and blueberries
  • 2 cups coconut milk (about 1.5 cans)
  • 1/2 cup crushed pumpkin seeds
  • 1/2 cup flaked coconut
  • 1/2 cup hemp protein
  • 1/2 cup hemp seeds
  • 1 cup chia seeds (Pro tip: to keep them from getting stuck in your teeth, buzz them up in a coffee grinder first!)
  • 2 tsp vanilla 1 tsp cinnamon

Optional

3 Tbsp maple syrup if the berries are not sweet enough 1/2 cup collagen – this makes the recipe NOT vegan, but still delicious

Instructions

1. On the stovetop, heat half of the milk with all of the berries in a medium sized pot.
2. Once the berries have mostly thawed, stir in all of the remaining ingredients and the rest of the milk.
3. Serve warm, topped with bananas and extra maple syrup. It’s also delicious cold if you’re in a rush.

coach bryn 150

Coach Bryn is a certified holistic health coach and productivity expert. She will help you kick butt, get healthy, and rock your purpose like a boss.  Get on the list now for the next group of 5 Weeks of Healthy Baby Steps.