I normally wouldn't want a 'crumbly' cookie, but these crumbly gluten free cookies are not short of delicious and deserve to be shared!
Here is the recipe:
230g brown rice flour (about 1.5 cups)80 g coconut flour (about 1/2 cup)200 g chocolate chips (about 1 cup)20 g cornstarch (2 tbsp)120 g coconut sugar (about 3/4 cup)68 g almond butter (about 1/3 cup)145 g coconut oil (about 3/4 cup before melting)2 medium eggs1 tsp of both baking soda and baking powder1/2 tsp sea salt2 tsp vanilla extract
I preheated my oven to 350 F and baked for 12 minutes. NOTE: When making these into cookies once the batter is mixed, you will have to squeeze them into balls for them to stick together. When they come out of the oven they will be 'crumbly' but form solid cookies once cooled.
For more delicious gluten free goodness, check out my Deliciously Gluten Free Cookbook in the Shop section of my website :)
Are you constantly eating the SAME foods over and over again? I see this a lot in the fitness community #mealprep #broccoliandrice #turkeyandquinoa #oatsandeggs Or simply not eating much of anything from earth that is plant based? Although you may be eating healthy or 'clean' foods often, you’re still putting you’re health and immune system at risk. Here’s why:
The collection of bacteria living in and on our body is referred to as the 'microbiome’ and consists of about 100 trillion bacterial cells, the highest concentration of which is in your gut.
Having a wide DIVERSITY of these microbes is essential to protect our health and immune system. Different foods feed different microbes. Unfortunately, many of us have compromised microbiomes because we are eating the standard American diet that is high in sugar, refined carbohydrate grains, processed foods, artificial sweeteners and antibiotics, and LOW in a VARIETY of FRUITS AND VEGGIES.
When our gut’s microbes are not flourishing, we extract LESS NUTRIENTS from our foods and, are more prone to being OVERWEIGHT because bacteria interact with hormones in our guts that regulate appetite, such as leptin and ghrelin.
What must you do? Eat more plant foods! Fruits and vegetables contain fibres and plant chemicals which feed your gut bacteria and help it grow which is why they’re crucial to a healthy gut, just as probiotics are, which feed the microbes in the gut. Aim for a minimum of 8 different plant foods per day, majority of which should come from vegetables and a portion coming from natural fruits.
In my Bikini Bod Beat The Bloat Ebook, I provide you with a 14-day digestive healing meal plan that supports your gut and helps to heal your digestion . Visit the 'shop' section of my website for more info!
Experiencing digestive difficulties despite eliminating an abundance of foods, undergoing a cleanse, taking digestive enzymes, or adding a probiotic? Some people may not realize how much stress can actually impact our digestion. Especially for those who have an irritable bowel. It is firstly important to distinguish stressors. Stress does not only consider mental and emotional stress. Stress can come in the form of physical, environmental (think pollutants and chemicals), emotional, and even dietary stress as food intolerances generate excess inflammation in the body, which puts added stress on our systems. If you are the type of person who has a stressful living environment with our spouse or family members, is always eating on the go, rushing meals at work, or including stress from medications and drugs, you are more likely to experience irritable bowel and digestive issues. Instead of being in the state of "rest and digest" during meal time, your body is in a state of fight or flight. These conditions affect the enteric nervous system, which connects our digestive system to our central nervous system (our spinal cord and brain).
Depending on the severity of this stress, our digestion can actually completely shut down, or produce symptoms of irritable bowel and diarrhea to prepare our body for the perceived battleground at hand.
As a Holistic Nutritionist, and a digestive healing guru, I think it is important to share ideas on how to reduce stress with my clients in order to improve their lives and ultimately their digestion. Some of my favourite ways include: 1) Make sure you set time aside for yourself to eat in a stress-free environment. I know many people, including myself, can be guilty of being so busy that we quickly wolf down a meal or snack on the go. Do not multi-task while eating and thoroughly chew each bite. 2) Practice mindful eating. This includes things like listening to your body and hunger signals when you're full or hungry, consider the quality of your foods and where they're coming from as opposed to "comfort eating", and adopting an eating schedule as opposed to eating at random times and places each day.
3) Include adaptogenic herbs like Ashwagandha and Maca into your diet or supplement routine to boost energy naturally and help your body cope with stress without relying on caffeine. This will help to take the load off the nervous system and aid symptoms of irritable bowel.
For more digestive wellness, check out my Bikini Bod Beat the Bloat Ebook in the Shop section of my werbsite :).
Whether you follow a dairy-free diet, are enjoying eating more plant-based, or just enjoy trying new homemade recipes, I think you are going to love this vegan spin on traditional ceasar salad dressing!
3/4 cup raw cashews (soaked for 4 hours and drained, if desired)2 tbsp hemp seeds1 cup cashew milk3 cloves garlic 5 kalamata olivesjuice from 1 whole lemon 2 tsp dijon mustardsalt and pepper to taste
Soak cashews for 4 hours and then rinse. This makes them easier for blending for the final dressing.After cashews are soaked and rinsed, combine all ingredients into a high speed blender and blend for several seconds-minutes until it turns into a creamy sauceNote: you may add a few tablespoons of water while blending to reach the consistency you desire.When ready to serve, chop romaine lettuce and add it to a large bowl with as much dressing as you'd like.Add remaining ingredients such as gluten free croutons, bacon bits, tomatoes, and onions.I added grilled chicken on top of mine and it was delicious!Serve and enjoy!
Notes: soaking the cashews increases their digestibility, which helps to relieve digestive disress, and also makes for a creamier, preferred texture.
If you're following a paleo diet or anti-candida diet, you may be looking for delicious grain-free alternatives to your typical snacks. I am all about finding alternatives to my favourite foods that are more nutrient dense and better for my body and goals! Try this grain-free granola out, you will not be dissappointed!
1/2 cup raw almonds1/2 cup raw walnuts1/2 cup raw pecans1/2 cup raw pumpkin seeds2 tbsp chia seeds1/3 cup virgin coconut oil1/3 cup pure organic maple syrup2 tbsp vegan vanilla protein powder1 tsp vanilla extract1 tsp cinnamon 1/2 tsp ground gingerdash of sea salt
Preheat your oven to 350F and line a baking sheet with parchment paper.In a food processor or blender combine your nuts and pulse until nuts are roughly chopped but not ground.Transfer these nuts into a large bowl and add in your pumpkin seeds. Mix together.In another bowl combine your coconut oil, vanilla extract and maple syrup. Pour this over your dry nut and seed mixture and mix.Add your spices and chia seeds and mix again.Spread your mixture evenly onto the baking sheet and sprinkle with a little bit of sea salt.Place in the oven and bake for 15 minutes,Remove from oven and toss the mixture until it has flipped sides. Place back in the oven for an additional 15-20 minutes.Once time is up, remove from oven and let cool.Once cooled, place your granola in a bowl and mix in 2 tbsp of your vegan vanilla protein powder. This will help prevent the mixture from sticking together and also adds a nice sweet vanilla flavour. (I used Genuine Health Vegan Vanilla protein).Store in a seal tight container in the fridge and enjoy on its own or mix it into your morning cereal, smoothies, coconut, cashew oor almond yogurt, or with fruit!Enjoy!
3/4 teaspoon of baking soda3/4 teaspoon baking powder1/2 teaspoon of salt1 teaspoon cinnamon3/4 cup of almond flour1/4 cup of coconut flour1/3 cup enjoy life chocolate chips1/3 cup chopped walnuts 2 tablespoons melted coconut oil2 large eggs2 very ripe medium to large bananas, mashed2 tbsp of pure organic maple syrup 2 tbsp monk fruit sweetener 1 teaspoon pure vanilla extract
Preheat oven to 350 degrees and prepare a 9 x 5 loaf pan by either oiling the dish or lining with parchment paper. In a medium bowl, whisk together baking soda, baking powder, salt, cinnamon, monk fruit sweetener, and flours. In a separate small bowl, mix together coconut oil, eggs, bananas, maple syrup and vanilla until very well combined.Add wet ingredients to the dry and gently mix together until combined. Do not overmix.Mix in the chocolate chips and the walnuts.Pour batter into prepared pan and bake for 45-55 minutes or until set in the center and a toothpick comes out clean. Let cool in pan for about 15-20 minutes before removing.Enjoy!
Creating a healthy immune system doesn’t mean just supporting it during cold and flu season. It is an ongoing process that creates a sustainable, internal environment to protect us from short-term illness and long-term diseases. One of the best ways to ensure a healthy immune system is to ensure the health of our gut! But why? You should start to think of the gut as being the barrier that protects us from the outside world. It is also important to know that approximately 70% of our immune system resides in our gut. Our “gut-associated immune system” and the gut lining is highly selective and designed to only allow properly digested amino acids, fatty acids, simple sugars and certain molecules through the gut wall into the body and bloodstream. When the gut lining is inflamed (due to food sensitivities, bacterial imbalances, medications, antibiotics, low stomach acid, poor diet and low digestive enzymes), unwanted and improperly digested food proteins bypass the damaged gut lining and make their way into the bloodstream. This triggers an immune reaction and eventually over time leads to the development of allergies and autoimmune conditions (the attack on our body’s own healthy tissue) If you suffer from rheumatoid arthritis, celiac, type 1 diabetes, inflammatory bowel disease (Crohn's/colitis), lupus, psoriasis, or eczema, you are going to love the newest ebook I am writing, Managing Autoimmunity through Digestive Healing. I am working with an alarming number of clients lately who have presented these conditions, and I knew this was a much-needed book to release to help you guys. Stay tuned to my Instagram page @marissaliana and my website www.marissaliana.com for the launch of this ebook.
A warm, seasonal soup during the winter has to be one of my favourite meals. Here is a delicious #vegan soup for you to try. I made this for the first time during my cooking class when I went to the Institute of Holistic Nutrition and fell in love! ENJOY.
4-6 cups of butternut squash, peeled and cubed4 cloves of chopped/peeled garlic2-3 tbsp coconut oil1 medium onion chopped1/2 cup red lentils1 tsp whole mustard seeds1 tsp ground cumin seeds1 tsp ground coriander seeds1/2 tsp turmeric1/4 tsp curry powder1 tsp sea salt3-4 cups water1/2 - 1 cup coconut milk
Heat coconut oil and mustard seeds and saute until they start to popAdd garlic and onions and saute for about 1 minuteAdd the rest of the spices, the water, and the butternut squashBring the mixture to a boil and then reduce heat, letting simmer for 15-20 minutesAdd washed lentils and simmer for another 15-20 minutes until lentils are tenderAdd salt and coconut milkMash entire mixture with hand blender or potato masherENJOY! *top with pumpkin seeds id desired. YUM.
While I am not entirely grain free, I like to choose grain free options as much as possible. Why? Grains are high in phytic acid, which is an "anti-nutrient" that blocks the absorption of important minerals such as zinc, iron and magnesium. These grain-free paleo cookies are easy on the digestive system and are no where short of delicious!
1/4 cup virgin coconut oil1/4 cup coconut palm sugar2 tbsp organic maple syrup1 large egg2 tsp vanilla1 1/2 cups blanched almond flour2 tbsp coconut flour1/2 tsp baking soda1/2 tsp pink sea salt1/2 cup dark chocolate chips (Enjoy Life Chocolate Chips/Chunks)
Preheat oven to 350 degrees FIn a food processor, mix together the coconut oil, coconut palm sugar, honey, egg, and vanilla until smoothAdd the almond flour, coconut flour, baking soda and sea salt. Mix again until well combined - scraping the sides of the mixer if neededAdd entire mixture into a bowl and stir in the chocolate chips manuallyLine baking tray with parchment paper and scoop golf ball sized dough balls onto the sheet. The dough will be sticky but that is normalFlatten the dough balls slightly until they reach the desired thickness and size as they don't spread out too much in the oven.Bake for 10-12 minutes, until the edges are slightly golden brownOnce done, allow to cool and enjoy!!
Will eating vegan/vegetarian eliminate midsection weight gain?
This is an interesting question and a common concern of many people! Firstly let me start by saying that any diet, whether that’s vegan, vegetarian, ketogenic, or Paleo can be amazing for you OR horrible for you (and your midsection) if done incorrectly. The quality of your food and where it comes from is probably more important than any “diet” you are following #KeepItSimple. With that being said, I DEFINITELY think that a proper plant-based diet (just eating MORE PLANTS - which is very common when you follow a vegan or vegetarian diet) can decrease midsection weight gain! But why? 1) When you eat more plans, you consume more fiber! Fiber is SO important to bind and eliminate excess hormones like estrogen, which is associated and often the culprit of midsection weight gain. Cruciferous plants also contain indole-3-carbinol which improves liver detoxification and removes excess estrogen/hormones from the body which contribute to weight gain and estrogen dominant conditions. 2) More plants = more food for our body’s beneficial bacteria. Plants and fiber are PRE-biotics which feed our PRO-biotics and keep them healthy. Healthy probiotics help to regulate inflammation and hormonal balance for an overall healthy hormonal profile and fat distribution. 3) When you lessen animal protein in your diet, you remove an added source of hormones and antibiotics if you’re eating factory-farmed animals. This one speaks for itself for creating a healthier hormonal profile in the body! If you want help doing the same and you’re looking for a total hormonal detox and diet refresh, I recommend checking out my Fresh Start 14-Day Holistic Detox in the Shop section of my website.
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