In my food world, there is no fear or guilt, only joy and balance.
-Ellie Krieger
I seriously cannot believe this is real. I have dreamed about owning my own website for so long now, and this dream has finally come true! I am so passionate about food and nutrition, and I wanted to find a way to make recipes that are not only delicious, but healthy too! All of my recipes are based with real, wholesome ingredients, and I can’t wait to share them with you.
This journey has only just begun, so stay tuned for more.! Subscribe below to get notified when I post new updates.
This pumpkin pie turned out so SMOOTH, and don’t even get me started on that TEXTURE!
This one is perfect for your thanksgiving festivities!
The gingerbread crust is made with a combination of almond flour, coconut flour, coconut sugar, and autumn spices to get you in the perfect mood for FALL!
The filling is a lovely mixture of pumpkin puree, maple syrup, almond milk, and of course those autumn spices too!
Full recipe below!
Ingredients
For the pumpkin pie filling:
1 cup pumpkin puree
1 large egg
1 egg yolk
¼ cup pure maple syrup
2 tablespoons unsweetened almond milk
1 teaspoon vanilla extract
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
¼ teaspoon allspice
For the gingerbread cookie crust:
1/4 cup melted and cooled coconut oil
1/4 cup coconut sugar
2 tablespoons blackstrap molasses
1 egg, at room temperature
1 teaspoon vanilla extract
1 cup packed fine blanched almond flour
1/3 cup coconut flour (do not pack)
1/2 teaspoon baking soda
3/4 teaspoon ground ginger
1/2 teaspoon cinnamon
1/2 teaspoon allspice
1/4 teaspoon salt
For topping:
Whipped cream or whipped coconut cream
Instructions
First make your pumpkin pie filling: in a large bowl, whisk together the pumpkin puree, egg, egg yolk, pure maple syrup, unsweetened almond milk, vanilla extract, cinnamon, nutmeg, ginger, and allspice until smooth and well combined. Set aside.
Preheat oven to 350 degrees F. Grease a pie dish, and set aside.
In a large bowl, mix together melted and cooled coconut oil, coconut sugar, molasses, egg and vanilla extract.
Next add in almond flour, coconut flour, baking soda, spices and salt; mix well to combine and form a dough. Allow dough to sit for a few minutes to thicken up.
Next, use your hands to roll dough into a large ball. Then, roll out your dough evenly with a rolling pin. Place dough evenly into the pie dish. Bake for 5 minutes.
Once done baking, you’ll notice that the cookie crust may have puffed up a bit and that’s okay. Simply take a teaspoon and gently press it down on the bottom and sides while it’s still warm.
Next add the pumpkin pie filling to your pie crust. To smooth the filling, barely shaking the pan back and forth to settle the filling.
Bake for 25-30 minutes or until filling no longer jiggles. Allow to cool completely in before removing them from the pan. Serve immediately or cover and place in the fridge until ready to serve.
Once ready to serve, top each pumpkin pie with a little whipped cream or coconut whipped cream, then sprinkle with just a tiny bit of cinnamon. Enjoy!
You will FALL in LOVE with this pie once you get a taste of it.
Health Benefits of Pumpkins!
Rich source of vitamin A and potassium
May prevent kidney stones
Reduces risk of heart disease due to hypotensive, anti-inflammatory, and blood-coagulatory effects
Low glycemic index
Pumpkin seeds are low in fat and high in protein. They also contain a variety vitamins and minerals
Recipe inspired and adapted by Ambitious Kitchen!
As always, if you gave this recipe a try, leave a star rating and a comment below! I always enjoy your feedback!
The SOFTEST cookies you will ever eat, not kidding!
These melt in your mouth Iced Pumpkin Cookies are made with a combination of almond flour, coconut flour, coconut sugar, pumpkin, and dark chocolate. The texture is light and fluffy, you will find yourself going back for more.
These are also grain-free and oil-free!
PUMPKIN FACTS!
Did you know that pumpkins are rich in vitamin A and potassium.
They also have a low glycemic index.
Pumpkins are low in fat and high in protein.
Pumpkins also have antioxidant and anti-inflammatory properties!
INGREDIENTS:
1 1/2 cups almond flour
3 Tbsp coconut flour
1 tsp nutmeg
1 tsp pumpkin pie spice
1 tsp baking soda
1/4 tsp sea salt
2 eggs
1/2 cup coconut sugar
1 tsp vanilla
1 cup pumpkin, canned
1/3 cup mini dark chocolate chips
organic vanilla frosting, for piping
INSTRUCTIONS:
1.Preheat oven to 350°F and line a baking sheet with parchment.
2. Stir together dry ingredients (flours, pumpkin pie spice, baking soda and sea salt) in a mixing bowl.
3. Mix together wet ingredients (eggs, pumpkin, sugar and vanilla) in a separate mixing bowl. Combine wet and dry ingredients.
4. Stir in 1/3 cup dark chocolate chips.
5. Scoop and place cookies on prepared cookie sheet 1 inch apart. Press cookie dough down into a cookie shape with a spoon or your fingers.
6. Bake for 15 minutes.
7. Transfer cookies to a wire rack to cool. Frost once completely cooled.
8. Store leftovers in the fridge for up to 1 week.
Recipe adapted and inspired by Eating Bird Food.
NUTRITION
Serving Size: 1 cookie (with frosting)
Calories: 107
Sugar: 8g
Sodium: 96mg
Fat: 6g
Saturated Fat: 3g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 10g
Fiber: 1g
Protein: 1.5g
Cholesterol: 17.5mg
As always, if you tried this recipe out, please leave a star rating and a comment below! Your honest feedback is so valuable to me!
Wait, did you just say BLACK BEANS…?? and AVOCADOS…?? In a BROWNIE!? NO WAY!
I’m just as shocked as you are because these flourless, fudgy brownies taste DELICIOUS! You wont even be able to taste these two sneaky ingredients. Keep reading for the full recipe + nutrient highlights!
Ingredients
1 – 15 oz can of black beans, rinsed and drained
1 egg
2 egg whites
1/2 of a large extra ripe avocado
1 teaspoon coconut oil
2/3 cup unsweetened cocoa powder
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons pure vanilla extract
2/3 cup brown sugar
1/3 cup dark chocolate chips of choice, plus 2 tablespoons for topping
Instructions
1.Preheat oven to 350 degrees F. Grease a 8×8 inch baking pan.
2. Place all ingredients besides chocolate chips into blender or food processor. Process or puree until ingredients form a smooth batter. This batter needs to be very thick in order to produce fudgy brownies.
3. Add in 1/3 cup chocolate chips and fold into batter.
4. Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips. You can also fold in nuts or swirl in peanut butter. Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack.
5. Cool pan completely on wire rack then cut into 12 delicious squares.
Nutrient Highlights:
1.Black beans are rich in fiber.They are also a good source of protein and folate.
2. Avocados are a superfood, so they are loaded with nutrients such as vitamins C, E, K, and B-6, riboflavin, niacin, folate, potassium, and magnesium.
Recipe inspired and adapted by @ambitiouskitchen
As always, if you gave this recipe a try, please leave a star rating and a comment below! Your feedback helps me continue creating what you love!
This chicken salad is unlike anything you’ve ever had before! With the addition of avocado, you will find that this is the creamiest and most delicious chicken salad you’ve ever tasted.
Mayonnaise tends to be higher in fat, and not the good kind. Also, one tablespoon contains 90 entire calories! That’s a whole lot if you ask me. Higher calories + higher fat content can lead to unhealthy weight gain, and I know you don’t want to go down that road.
Make the switch, and take your chicken salad to a whole new level by trying this recipe out!
Keep reading for nutrient highlights!
Did you know…
Avocados are a superfood which means they have a high content of nutrients and antioxidants such as folic acid, magnesium,Omega 3, potassium, lutein, and fiber.
Avocados are rich in vitamins A, C, D, E, and K
Recipe is below!!
Ingredients:
2 medium chicken breasts, cooked and shredded
2 ripe avocados, pitted and diced
1/4 cup red onion, minced
2 tbsp cilantro, minced
2 tbsp lemon or lime juice
2 tbsp extra virgin olive oil
salt and pepper to taste
Instructions:
In a large bowl, add shredded chicken, avocado, onion, and cilantro. Stir to combine
Drizzle with lemon (or lime) juice, olive oil, and season with salt and pepper. Toss gently to combine
You know those Perfect Bars sold in grocery stores that taste so good, but they are also SO EXPENSIVE? Yeah, me too, so that is why I created this recipe. Why spend $2.00 on ONE perfect bar when you can make TWELVE for way less money? COUNT ME IN!
These perfect bars are the PERFECT treat to get some extra protein. Besides, everything just tastes better when it’s made at HOME. This is a great way to ensure your ingredients are fresh and wholesome. Keep reading for the full recipe and nutrient highlights!
INGREDIENTS:
1 1/4 CUP OAT FLOUR
1/4 CUP VANILLA PROTEIN POWDER
1/4 TSP SEA SALT
1/2 CUP NATURAL PEANUT BUTTER
1/3 CUP LOCAL HONEY
1 TSP PURE VANILLA EXTRACT
1 TBSP COCONUT OIL, MELTED
3/4 CUP MINI DARK CHOCOLATE CHIPS
INSTRUCTIONS:
IN A LARGE BOWL, COMBINE OAT FLOUR, PROTEIN POWDER, AND SEA SALT. i
2. ADD IN ALL REMAINING INGREDIENTS EXCEPT THE CHOCOLATE CHIPS.
3. ONCE COMBINED, FOLD IN CHOCOLATE CHIPS UNTIL EVEN THROUGHOUT.
4. TRANSFER DOUGH INTO AN 8X4 PAN AND PRESS UNTIL SMOOTH AND EVENLY DISTRIBUTED.
5. STORE DOUGH IN REFRIGERATOR FOR AT LEAST 1 HOUR BEFORE SERVING. (STORE IN FREEZER FOR UP TO 3 MONTHS).
NUTRITION
Serving Size: 1 Bar
Calories: 163
Sugar: 7g
Sodium: 95mg
Fat: 9g
Saturated Fat: 2g
Trans Fat: 0g
Carbohydrates: 20g
Fiber: 3g
Protein: 5.4g
Cholesterol: 0mg
As always, if you make these Homemade Perfect Bars, be sure to leave a comment and star rating below. Your feedback is welcomed and appreciated!
Who needs added sugar when you can get it NATURALLY?? Apples are a great natural sweetener, and they work perfectly in this simple Sugar Free Cinnamon Apple Sauce recipe.
Let’s not forget that FALL is in FULL FORCE and apples are a at their peak. I encourage you to visit your local apple orchard or farmers market to snag some locally grown, fresh apples! Comment below with your favorite apple recipes. I’d love to hear from you!
NUTRIENT HIGHLIGHTS:
Apples are high in fiber and vitamin C. Apple also contain polyphenols which act as antioxidants.
2. Cinnamon has antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties which all aid in disease prevention.
INGREDIENTS:
2 MEDIUM APPLES, DICED
2 TSP GROUND CINNAMON
1 TSP FRESHLY SQUEEZED LEMON JUICE
INSTRUCTIONS:
ADD APPLES AND CINNAMON TO A MEDIUM SAUCE PAN. COVER AND COOK OVER MEDIUM HEAT FOR 15-20 MINS. STIR OCCASIONALLY.
2. ONCE COOKED, ADD LEMON JUICE AND STIR.
3. THEN USE YOUR SPOON TO MASH TO DESIRED CONSISTENCY.
4. STORE LEFTOVERS IN THE REFRIGERATOR FOR 4-5 DAYS AND IN THE FREEZE FOR UP TO 1 MONTH.
Theres nothing better than a big ol’ bowl of ICE CREAM! Are you with me? However, all the sugar is a no for me, so I had to think of a better way. Introducing BANANA NICE CREAM!
I love this healthy recipe because it is dairy-free, gluten-free, and added sugar-FREE!!! Not to mention, it is absolutely DELICIOUS! That’s something to get excited about if you ask me 🙂
NUTRIENT HIGHLIGHTS:
Bananas are a great source of potassium.
Bananas are also high in pectin, a form of fiber.
Vitamins B6 and and c are also found in bananas.
INGREDIENTS:
4 bananas, sliced into coins
1–2 tbsp pure maple syrup
Unsweetened vanilla almond milk, as needed
Pinch of sea salt
INSTRUCTIONS:
Add all ingredients to a food processor and process until smooth and creamy. Add almond milk as needed.
2. Serve immediately. Store in freezer for up to 3 months.
Recipe inspired and adapted by Mia Zarlengo from Gathered Nutrition
This recipe makes me want to curl up in a warm blanket next to a fire🔥😍🍁
This chili is completely VEGETARIAN and trust me, you won’t miss the meat at all!
All of the spices come together perfectly to make this vegetarian chili one for the books!
It also pairs perfectly with these delicious and healthy maple sweet potato cornbread muffins! They will LITERALLY melt in your mouth (not kidding)!
If you try this recipe out, let me know in the comments below! I can’t wait to hear from you 😊
Happy fall y’all!
FOR THE VEGETARIAN CHILI:
Ingredients
½ tablespoon olive oil
3 cloves garlic, minced
1 yellow onion, chopped
1 large carrot, diced
1 red bell pepper, diced
1 (4 ounce) can mild green chiles
1 medium to large sweet potato, peeled and cut into ½ inch cubes
2 1/2 tablespoons mild chili powder
1 tablespoon cumin
½ teaspoon dried oregano
¼ teaspoon garlic powder
¼ teaspoon paprika
¼ teaspoon cayenne pepper
¼ teaspoon salt
Freshly ground black pepper
1 (28 ounce) can crushed tomatoes (fire-roasted is great)
3/4 cup vegetarian broth (or water)
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can kidney beans, rinsed and drained To garnish:
Tortilla chips
Lime wedge
Cheese
Avocado
Cilantro
Sour cream/greek yogurt
NUTRITION
Serving Size: 1 bowl
Calories: 195
Sugar: 9.7g
Sodium: 806mg
Fat: 0.6g
Saturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 37g
Fiber: 9.7g
Protein: 9.6g
Cholesterol: 0mg
Instructions
Place oil in a large pot and place over medium high heat. Add in garlic, onion, diced carrot, red bell pepper, cubed sweet potatoes and green chiles; saute for 5-7 minutes, stirring frequently.
Next add in chili powder, cumin, oregano, garlic powder, paprika, cayenne pepper, salt and black pepper; stir for about 30 seconds.
Finally add in crushed tomatoes, broth/water, black beans, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary.
Garnish with anything you’d like. Makes 7 servings, about 1 1/2 cups each.
FOR HEALTHY MAPLE SWEET POTATO CORNBREAD MUFFINS:
Ingredients
1 cup yellow cornmeal (I use Bob’s red mill)
1 cup oat flour (I make my own by just blending old fashioned oats!)
1 tablespoon baking powder
1 teaspoon cinnamon
1/4 teaspoon allspice
1/8 teaspoon nutmeg
1/2 teaspoon salt
1 cup mashed sweet potato*
1 large egg
1 1/4 cup unsweetened almond milk
1/4 cup pure maple syrup
2 tablespoons melted butter
Instructions
Preheat oven to 400 degrees F. Grease 12 cup muffin tin generously with nonstick cooking spray or line with paper liners.
In a large bowl, whisk together the dry ingredients: flour, cornmeal, baking powder, salt, cinnamon, allspice and nutmeg together.
In a separate large bowl, stir together the mashed sweet potato, egg, almond milk, maple syrup and melted butter.
Add dry ingredients to wet ingredients and stir with a spoon until just combined. Divide batter evenly into prepared muffin liners.
Bake for 20-25 minutes or until a toothpick comes out clean or with just a few crumbs attached. Serve warm with a little butter and a drizzle of maple syrup!
Breakfast is one of my favorite meals because you can have a meal that tastes just like a dessert without any questions asked. These Coconut Flour Pancakes with Blueberry Maple syrup are a prime example of just that!
For this recipe, I chose to use coconut flour because it is lower in carbs, packed with nutrients such as healthy fats, fiber, and protein, and it is also grain and gluten free! Beyond that, coconut flour makes for the fluffiest and most perfect pancakes you will ever see!
Another fun facts is that blueberries are high in antioxidants, phytonutrients, potassium, and vitamin C. Blueberries also help lower the risk for heart disease and cancer due to anti-inflammatory properties!
Keep reading for the recipe:
Ingredients:
1/4 cup coconut flour
1/4 teaspoon baking soda
2 tablespoons natural peanut butter
2 eggs, slightly beaten
1/2 tablespoon maple syrup
1/2 medium very ripe banana, mashed
1/4 cup unsweetened vanilla almond milk, plus more if necessary
For the syrup:
2/3 cup wild organic blueberries
2 tablespoons pure maple syrup
Instructions:
1. In a large bowl whisk together coconut flour and baking soda; set aside.
2. In a separate medium bowl, mix together the nut butter, eggs, honey, banana and almond milk until smooth and well combined. Add wet ingredients to flour mixture and mix together.
3. Lightly coat a large nonstick skillet with coconut oil and place over medium low heat. Drop about 3 tablespoons of the batter onto the skillet; you may need to use a spoon to spread out the batter just a tiny bit. cook until bubbles appear on top and the edges are well cooked.
4. Flip cakes and cook until golden brown on underside, 2 minutes. Makes 2 servings, 3 pancakes each.
5. To make the syrup, place maple syrup and blueberries in saucepan over medium heat. Wait until mixture begins to simmer and boil, and stir every few minutes.
6. Once mixture begins to breakdown and blueberries cook down about 5 minutes, remove from heat and serve warm over pancakes immediately.
As always, if you make these Coconut Flour Pancakes with Blueberry Maple Syrup, please leave a star rating and a comment below! Your feedback means so much to me! 🙂
Wow, that was a mouthful, but these truffles are the real deal! I’m not just saying that either.
These Crispy Toasted Quinoa Chocolate Peanut Butter Truffles are a healthy alternative to candy, and they sure are great!
NUTRIENT HIGHLIGHTS:
Quinoa is high in fiber which is great for digestive health. It is also a complete protein which means it has ALL THE ESSENTIAL AMINO ACIDS! Additionally, quinoa has a low glycemic index which is beneficial for blood sugar maintenance. I could go on and on AND ON about all the health benefits of quinoa, but I know you’re dying for this delicious recipe! Scroll down for more info 🙂
Recipe below:
INGREDIENTS:
1/4 cup uncooked Ancient Harvest quinoa
1/2 tsp melted coconut oil
2 tsp coconut sugar
3/4 cup all-natural peanut butter
1/2 tablespoon vanilla extract2 tablespoons pure maple syrup2 tablespoons gluten free oat flour3.5 ounces of 72% or higher dark chocolate (I used an 85% bar)Coarse sea salt, for sprinkling
INSTRUCTIONS:
1. Preheat oven to 350 and line a small baking sheet with parchment paper
2. Add 1/2 cup of water and 1/4 cup of uncooked quinoa to a small saucepan and place over medium high heat. Bring to a boil, then cover, reduce heat and simmer for 15 minutes.
3. After 15 minutes, remove from heat and stir coconut oil and brown sugar in the pan with the quinoa. Dump on prepared baking sheet and use a spatula to evenly spread quinoa. Place in oven for 15-20 minutes or until quinoa turns golden brown and is crunchy in texture; stir twice throughout the baking time to ensure even toasting. After baking, set aside to cool for two minutes.
4. While quinoa is toasting, you can prepare peanut butter truffles. In a medium bowl, stir together peanut butter, vanilla extract and maple syrup until well combined. Add in oat flour and stir to combine. The dough should be soft.
5. Fold in toasted quinoa. Roll dough into 10 balls and place on a baking sheet lined with parchment paper. Place in the freezer for 10-15 minutes.
6. After peanut butter balls have been frozen and are ready to be coated: melt dark chocolate in a small saucepan over low heat. Once chocolate is melted, dip each ball in chocolate until it is fully coated.
7. Sprinkle truffles with coarse sea salt then place in the fridge for 10-15 minutes or until they harden. Makes 10 truffles. Feel free to double the recipe if you are making it for a party.
Heal.Thy.Self 