Astrid

Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added

Posted on November 12, 2018 Written by Astrid 12 Comments

The summer is now gone, garden veggies all fixed for the winter, and this time of the year baking can actually be a lot of fun!

The beautiful sight of orange and yellow leaves falling, the crisp air brings back memories of family get-togethers on Thanksgiving, decorating for the fall, and if you celebrate Halloween that too– sipping a cup of warm cacao, tea or coffee… Aaahhh the good ol’ fall season.

Since the spirit of the falls season (and Thanksgiving) is here, I’ve been thinking about something baked, warm, soft, and sweet, but refuse to buy anything from the store.

Ya know–partially hydrogenated oils, bleached flour, too much sugar… and the list goes on!!

As some of you already know I can cook a full holiday menu, but I am not much of a baker. That being said, what I lack in baking skills I make up in determination ha!

When those cravings for a delicious, sweet warm muffin or cake hit, its time to take action. That’s why I decided to create these delicious muffins vs store bought. They are moist, tasty, sweet, decadent– yet they low in calories, no sugars added, and most importantly grain free. (low glycemic load).

I will try everything once or twice especially if it means I can feed my family something healthy, and delicious. This time pumpkin-apple muffins it was. As an added healthy bonus I use certified organic fair trade turmeric in the recipe. Keep reading to find out where…

So there I was Saturday night wondering…. How can I come up with a low carbohydrate pumpkin-apple muffin that is gluten, sugar, and grain free? Well, since making lifestyle changes requires some effort and a positive attitude–I took on the challenge.

Think, think, think… aha! I remembered seeing these amazing looking muffins by Amy from Super Healthy Kids , and then the light bulb lit up. I can attempt to make those beauties [Thanks, Amy].

My Pumpkin-Apple Muffins Gluten-Free, Sugar-Free, Grain-Free were adapted from Amy’s recipe, but I’ve made some substantial changes to make it low glycemic index muffin.

Being that I recently received a complimentary kit from the awesome folks at Swerve Sweetener –my new favorite natural sugar substitute, went apple picking and got a can of pumpkin puree from the store…. I went for the “bake”!

natural-diabetic-friendly-swerve-sweetner-image — Swerve Sweetener: Diabetic Friendly, No Artificial Sweeteners, guilt free sweetener.

I figured it was time to take the goodies out, and try and come up with some healthy muffin concoction or bread of both, of course, that tasted delicious.

Now the trick to using almond flour and coming up with a soft, moist end result isn’t an easy task, at least not yet for me. That is why I went to Carolyn’s All Day I dream about food blog because I know she has mastered the art of reinventing several recipes. Not only are they low in carbohydrates, and sugar, but most importantly they look and taste delicious.

Carolyn came up with her own formula for cooking with almond flour, and there is where I got the right ratio of the right amount of whey protein and almond flour. Basically,you want to add half the fat, double the flour and baking powder from the original recipe. Then add some whey protein to make up for the gluten. And so that is what I did. Read more on about Low Carb Basics: Baking with almond flour.

Well, it seems that all of this adding and subtracting ingredients, concocting and baking returned a super moist, decadently sweet Pumpkin apple muffins to die for. My friends that tried them had no clue they were flourless muffins.

Ingredients used

pumpkin-apple-muffins-gluten-sugar-grainefree-muffings-imag — *Moist, delicate, guilt free pumpkin-apple muffins!*

Here is the recipe:

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Now is your turn. Have you tried to make pumpkin muffins or a combo like the one above? I’d love to hear of more healing recipes.

To your best health,

Scrumptious And Easy Banana-Carrot Bread (Gluten Free-No sugar added)

Posted on November 12, 2018 Written by Astrid 2 Comments

Last weekend I am looking at my overripe bananas and figured I’d look up some gluten-free banana bread. This recipe was inspired by Taste of Home which sounds absolutely delicious. However, I adapted mine to make it low carbohydrate, with no sugar added and gluten-free.

We all love a moist, delicious piece of cake. However, in order to enjoy an unprocessed cake that isn’t filled with partially hydrogenated oils, tons of sugar, preservatives and other chemicals that are harmful to our health– we have to go back to basics and do make it from scratch.

Luckily I have found a way to make a healthy and scrumptious banana carrot cake you will never forget.
What? a healthy cake you say. Yup!

I don’t really want to sound pretentious, but this cake was so good that the only reason it lasted two days is that I made it at night. Between my husband, two friends, my son and I (poof) gone the next day. Needless to say, it was a bit hit and so I decided to share it with you.

Sugarless Flourless Soft Cake? Yes, Ma’am Here’s How…

This cake was absolutely moist and delicious, especially a few minutes after coming out of the oven… I am sure your family and guests will be delighted with this cake at your next gathering or holiday party. I made three small cakes in four-inch diameter bakeware (see instructions for other options). However, feel free to adjust the ingredients and ratios to make a larger cake.

I’d like to add that this recipe was definitely husband and children approved. I feel that the key to this fabulous slightly sweet and moist cake was the apple butter made from scratch. By doing this you ensure the freshness of the ingredients, plus combining the grass-fed butter offers Omega 3′ fatty acids. As you may know, grass-fed butter is a great source of CLA (conjugated linoleic Acid) good for cardiovascular and brain health among others.

For this recipe, I used swerve (try it here) which is a natural sweetener that is Diabetic friendly and has no calories. It is amazingly easy to use, measures just like sugar in any recipe, and tastes great. What is the added bonus? It has no extra calories, the hazardous chemicals of artificial sweeteners or the horrible side effects of sugar in your body such as chronic inflammation, eczema, mental and behavioral changes, artery plaque (in combination with bad cholesterol) and the list goes on. Chopped walnuts organic

Have you made a gluten-free banana cake? I’d love to hear your experiences below!

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You can also try my soft and decadent Gluten- Free Pumpkin Apple Muffins

Want more delicious healthy Holiday dessert recipes? You are in luck. You can enjoy the festivities without the guilt with these awesome recipes:
Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added [healyounaturally]
Pear & Goat Cheese Appetizer: Easy and Elegant [Savoring Today]
Coconut Butter Butter Fudge [Buttter for All]
Healthy Pumpkin Spice Latte Recipe [Attainable Sustainable]

18 Quick Fall Recipes That Are Healthy, Delicious and Inexpensive

Posted on November 11, 2018 Written by Astrid Leave a Comment

Assuming you are looking for quick fall recipes, there is always the — are they also healthy and delicious question. Well, I have good news for you. As long as you can get your hands on any of the ingredients which are readily available on and off season there is nothing to worry about.

You will be able to make any of these easy fall recipes anytime.
Butternut or winter squash?√.
Pumpkin? √
Pomegranate √
Not only are these vegetables in season, but they are very healthy. Take squash for example…

Winter Squash: Perfect Fall Food with Blood Sugar Balancing Benefits

According to The World Healthiest Foods Research a second area of high potential for winter squash and its health benefits is blood sugar regulation and prevention of type 2 diabetes.

We’ve already seen evidence in animal studies that show improvement in blood sugar and insulin regulation following intake of cell wall polysaccharides from winter squash and other Cucurbita foods. Likewise, we’ve seen research pointing to other nutrients found in winter squash as beneficial for blood sugar control.

These nutrients include the B-vitamin like compound d-chiro-inositol—a nutrient we expect to see moving up on the radar screen with respect to blood sugar regulation. It’s also important to remember that blood sugar regulation is closely tied to our overall supply of B-complex vitamins, and that winter squash is unusual in its B-vitamin composition. This food provides a good amount of five B-complex vitamins! Those vitamins are B1, B3, B6, pantothenic acid, and folate.

1. Pumpkin Pancakes with Bacon and Pecans

Pancakes aren’t just for breakfast, and these delicious grain free pumpkin bacon pecan ones aren’t the exception. Whether you are following a grain-gluten free lifestyle or not, these pancakes will be a great addition to your repertoire of delicious and healthy recipes.

2. Paleo Holiday Hash

This hash combines amazing fall ingredients with some protein, which make it perfect for a delicious breakfast or as a side dish for any healthy meal. Plus sweet potatoes are one of those healthy low glycemic carbs. What’s not to love about this delicious hash?

3. Butternut Squash and Smokey Ham Quinoa

Summer is almost gone, but that doesn’t mean you have to stop eating salads. This hearty wholesome salad is packed with butternut squash, ham, onions and delicious herbs that will decadently entice your guests senses. You will want to make this salad all season long.

4. Grapefruit and IPA Grilled Chicken Wings

Yes, I can see the eye roll from here… Wings a healthy food? Absolutely! These wings are grilled [which is the key to this recipe], low carb and best yet she uses a gluten removed beer for flavor. Oh my I’d make three batches!

Here is an awesome tip by Mellissa from Ibreathiamhungry to get perfect wings:

If you don’t have a lot of time to spend at the grill lovingly turning and basting these long enough to get the skin crisp and the fat rendered out, you can cheat by boiling your wings in salted water for about 5 minutes. That seasons them and gets lots of the fat out from under the skin. Then you grill them and baste them and your cooking time is cut in half – with tender mouthwatering results.

5. Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added

Autumn is in the air… and what better way to celebrate than with ingredients like pumpkin, apple, cinnamon with a healthy twist– coconut.

As we all know coconut is a very healthy food full of natural fiber and those amazing chain fatty acids we need. These grain free muffins will be a hit with your guests or your new go to and guilt free pleasure.

6. Roasted & Stuffed Acorn Squash

Acorn squash is full of fiber, 486 mg of Potassium, Vitamins A,C, D, B6 & B12 putting it a the top of the list of healthy ingredients. Add the protein from the beef, and the bursting flavor of the rest of the ingredient and you’ve got yourself a marvelous meal. By the way, who says you can’t eat the bowl?

7. Roasted Sweet Potato Salad with Honey-Cumin Vinaigrette

If you want to add a light touch to your fall meal or simply want to change it up a bit, give this lovely salad a try. Satisfaction will be the last word in your guests mouths.

8. Paleo: Chicken Stew with Butternut Squash and Kale

As if this soup doesn’t look good enough, it is also (Gaps, Paleo, Grain-Free) friendly. That means that you have less to worry about when it comes to allergies, or certain lifestyles. All you have to think about, is how much your friends and family will enjoy this hearty soup.

9. Brazilian Shrimp Stew (Moqueca de Camaroes)

Shrimp stew for a fall recipe you ask? Yes Maaam or Sir :). If you want to wow your family –or friends with a wonderful low carbohydrate, gluten free stew that is not only healthy but the flavors will explode in your mouth, this is your dish. Warm, scrumptious and best yet– healthy. Go ahead and be different you will be remembered for decades to come.

10. Cinnamon Roasted Butternut Squash

When it comes to autumn recipes, this is your go to dish. Whether you are looking to make healthy fall lunch recipes or even for dinner, you will be winning in both departments; flavor and health!

Note: This recipe is so gorgeous and delicious that I decided to add it to this list of fall recipes- despite the fact that it is made with brown sugar. However there is an easy fix :).To make it low glycemic or diabetic friendly )for healthier version) omit the sugar and instead use coconut syrup (find it here) or even swerve– an all natural sweetener that measures and tastes like sugar without the glycemic load. (Find swerve here)

11. Quinoa Salad with Apples, Cranberries, Pecans & Maple Basil Dressing

Nothing speaks fall recipes louder than this amazing Quinoa salad. There are healthy apple recipes, but this definitely tops them all when it comes to satisfying, taste and healthy all at the same time. Salads go pretty much with every meal or even as a snack.

Packed with powerful antioxidants from the cranberries and apples, healthy fats from the pecans and of course all of the health benefits of Quinoa. Now, if you are watching the glycemic load in foods– like I– am simply swap the maple for organic coconut syrup. (Try coconut syrup here).

12. Baked Pumpkin Spice Donuts

Yes- I know donuts healthy? Ahh yep, I found these amazing grain free, gluten free, no sugar added donuts. Even better they aren’t deep fried, they baked; now we are in healthy business. So, if your family or friends don ‘t want to try any of the other healthy options, they will appreciate this “super healthy one” –in disguise (grin).

13. Beef and Lentil Stew

Try this warm and hearty beef and lentil stew that pairs nutrition with flavor. As an added bonus lentil soup freezes very well, so you will be able to enjoy this iron charged meal all throughout the season.

14. Pumpkin Pie Poppers

Ahh dessert… wait let’s try that again–Ahh healthy dessert!!! Sounds even better right?

These gorgeous pumpkin pie poppers are super easy to make and even easier to eat. In about 20 minutes you’ll have a decadent, tasty dessert to please the toughest crowd.

15. Spaghetti squash bacon spinach and feta cheese

Give this satisfying and healthy Spaghetti Squash dish when the local squash in in season and you are able to find all of these nutritious ingredients.

16. Roasted Butternut Squash Salad with Cranberries & Candied Walnuts

I don’t know about you, but there is nothing better in a salad bursting with different flavors and textures!

According to live strong, Butternut squash has a glycemic index ranking of 51. Based on a serving size of 80 grams, or about 1/3 cup of boiled, mashed squash, butternut squash has a very low glycemic load of 3. These are numbers for plain squash. Adding ~~sugar~~, butter or other ingredients can affect the vegetable’s glycemic index and load. Not bad at all!

Go ahead and serve this healthy fall recipe confidently.

17. Roasted Fall Vegetables

This dish is very versatile because you can use it as a side dish next to an elegant roasted ham, salmon or even for Thanksgiving. Best of all? It literally cooks itself in less than on hour. If you are pressed for time, sautee these beauties in coconut or olive oil and voila!

18. Pumpking Cheesecake Truffles

Who said you can’t indulge on decadent desserts while eating clean and keeping it healthy?

These truffles will be a fantastic addition to your healthy fall meal. With only 4.6 NET grams of carbs, and almost 2 grams of fiber you and your guest can confidently devour this fall dessert; with zero guilt. Dark chocolate, spices, and pumpkin puree make these truffles a super- healthy dessert.

Question: Out of the recipes above which one caught your attention? What has been your experience when cooking for a crowd? You can leave a comment below.