Maple Almond Flour Waffles

When eating low carb, eggs can get tiring for breakfast.  Skipping breakfast is actually a great option, as 16 hour fasts are great for our bodies… but for those who prefer not to skip breakfast….these waffles are tried and true delicious!  My husband and teens love them. We make a batch up once or twice a week. We freeze them and pull them out and toast them up as desired. It takes some time to prepare but makes for a quick, easy meal when prepped ahead of time. They are good without adding anything to them, but some butter and jam, honey, peanut butter, syrup, SF syrup are all great options to top them off as well. Your kids and your health will thank you and you won’t feel full and bloated after you eat them! Enjoy!

Maple Almond Flour  Waffles

4 cups of almond flour

2 cups protein powder

1 tsp sea salt

2 tbsp baking powder

2 tbsp cinnamon

3 cups unsweetened almond milk

4 eggs

4 tablespoons butter

4 tablespoons coconut oil (can replace this with additional butter if you choose)

2 tsp maple extract (vanilla or flavor of your choice also works)

Blend ingredients and cook in waffle iron. 

Makes 8 full size waffles. 

Per serving- calories 419, fat 30, carbs 8, fiber 4, protein 33
*recipe adapted from mariamindbodyhealth.com

Advertisements

Lemon-Strawberry Cakelets

You know I like my treats…..But I also like to have my food work to bettering my body too!  I always use clean, non-GMO, usually organic ingredients.  I also work to incorporate foods that will help my body to heal and function at its best. 


I add collagen to my green smoothies. I make my own healthy jello to incorporate gelatin into my day. I add sauerkraut to my eggs to include some fermented foods into my daily intake. Small things add up. 

Today I used Young Living lemon essential oil in my weekly treat. 75 lemons go into one 15-ml bottle. That is one full lemon in every five drops of oil. I drink 1/2 lemon worth in my warm ACV water each morning.  So much easier than juicing a lemon, especially when you’re still half asleep!  Lemons are high in vitamin C and many other vitamins and minerals. They contain flavonoids making them powerful antioxidants.  They are a great liver detoxifier as well. 


So, here is another low carb treat, using food as medicine, to help improve our health. 

Lemon-Strawberry Cakelets 

cakelet-

1 cup butter, softened

1 cup cream cheese, softened

1 cup sweetener

10 eggs

2 tsps vanilla extract

25 drops Young Living lemon or jade lemon essential oil

2-1/4 cup almond flour

1/2 cup coconut flour

2 tsps baking powder

2 cups strawberries,diced

1-1/2 droppers of liquid stevia

glaze-

3/4 cup Sukrin Melis (confectioned sweetener)

5 tbsps lemon juice

Instructions:

Heat oven to 325F. Cream together butter, cream cheese and sweetener (I used Swerve). Blend in eggs, extract and essential oil (you could replace this with lemon extract). Add in liquid stevia (I use Sweet Leaf).  Slowly stir in flours and baking powder. Toss in berries (I put mine in my Pampered Chef manual food processor). Spoon batter into individual brownie wells (I love the Pampered Chef brownie pan). Bake at 325F for 18 minutes. Cool. For glaze, mix lemon juice and powdered sweetener and drizzle over cooled cakelets.  

Servings 32.

Per serving – calories 155, fat 14, carbs 5, fiber 2, protein 4.5

*recipe adapted from lowcarbyum

 

 

Don’t eat these foods…

Foods I suggest nobody ever eat are soy, wheat and corn. They are the most genetically modified foods in our country. That means they are no longer grown the way they used to be grown 100 years ago. They have been modified to make less go further and further. 

Soy, even organic, causes increased estrogen in our bodies which leads to obesity and many hormonal imbalances. 

Wheat used to have just a few chromosomes, einkorn wheat is best now at 14 chromosomes with traditional wheat currently weighing in at 42 chromosomes?  Why?  Because it is so genetically modified. That is difficult for our body to digest and why so many people have now developed gluten allergies. It is also inflammatory to our systems. 

Our bodies cannot process corn.  (Ever seen the full corn kernels after pooping? 😂) Corn is also greatly modified. It had to be to create mass amounts of corn syrup.  Corn syrup is used to to take the place of sugar in the majority of our foods as a less expensive alternative to the food companies. Corn starch is also used as a filler in most processed foods. 

So if you want to take one small step toward improving your health today, eliminate wheat, corn and soy. Be sure you read the food ingredients on all the foods you buy because the food industries truly do sneak it in almost everything!  

Meal prep 

Do you meal prep?  


Before I started caring about my health, I didn’t. We used to plan a dinner menu for the week at best. Then every night we would come home from work, kids sports, school activities or whatever other busy activity we were doing and cook a meal for our family. The nights  that we didn’t feel like it or it was too late, we would hit a local restaurant or fast food. 

A few years ago, I started making menu planning and meal prepping a priority. It really helps when trying to eat healthy. It helps when short on time. It helps cut out trips to the store and save on money too. 

Each weekend, I figure out which meals I want, shop for them, cook them, then separate them into individual servings and refrigerate or freeze them. This is a lifesaver in so many ways. 

I hate cooking. This allows me to cook once for the entire work week. It allows me to portion out my meals and calories. On the weekends, we still stick to our low carb meal plan but change it up a little and cook something else or go out for something, but we still try to keep in on the healthier side. 

I try to stay clear of corn, soy and wheat always. I try to keep my processed foods to a minimum as well as dairy. I do cut corners and buy healthier versions of things like salsa verde as opposed to making it, but again, that’s because I hate cooking! 😩. 

This week, I even meal prepped my breakfasts which I don’t typically do. I am striving to get more vegetables in my diet as well as fermented foods and overall healthy things like collagen. 

Last week, I posted my intake for the day on Monday. I will do the same this week on my Facebook page, http://www.facebook.com/wellnessRNinCA. Starting my Monday out right as well as food planning and prepping sets me up for success each week and helps keep my health in check. 

Let me know if you would like help on your journey to a healthier you!

J-E-L-L-O

Sometimes I just want a little something sweet….  just a little touch of something. I bought some sugar-free jellos and had one or two but couldn’t stand the artificial crappy ingredients they consisted of. I knew there had to be a way to make it healthier. I mean, gelatin, is actually a very healthy product. It is making a huge hit as it is a component of bone broth which is becoming increasingly popular. 

Gelatin helps promote a good nights sleep, helps with joint pain, is known for making your skin and hair healthy, improves your digestion system (so important as many ailments truly begin in the gut), lowers inflammation and oh so much more. 

I boiled a cup of water, then submerged three tea bags in it for five minutes. (I used blueberry green tea for the green tea and blueberry benefits, and because I had it on hand, but you can use any flavor you wish.) While I was waiting, I mixed four teaspoons of gelatin into a cup of water. I then mixed the two together. I added some collagen  (which is really not needed as collagen is quite similar to gelatin….will do another post on why collagen is so awesome soon) and stevia to taste. When I tasted this before the gelatin set to jello, it was sweet. I thought maybe I had too much stevia. But after tasting it once it set, it actually lost a fair amount of flavor. Despite losing some flavor and sweetness, it was a great bit of sweetness after a meal and oh so benficial to my health as well. 

So ditch the store bought jello, premade or powdered that you make at home, and purchase some gelatin and make your own far healthier version today. So easy and so much better for your body. 

I would love to hear from you if you try this and hear what wonderful flavors you came up with! ☺️

(I had this brand of gelatin at home already, once I use it though, I will be purchasing the Great Lakes brand gelatin. I use this brand of collagen and LOVE it and love that is is made from grass fed beef!). 

Did you say CHOCOLATE?

Dessert is divine!  I love me some chocolate!  But I also don’t want to increase the size of my waist….SO I find alternatives.

Recently, I have been researching a nutritional ketogenic diet.  I have been following low carb for about six months now (except for my major holiday screw up!).  I don’t believe there is necessarily a perfect way to eat for every body; I do feel everybody is different and different things will help some people while other things, other people.  I do, however, believe corn, wheat and soy, as well as sugar and processed foods, are bad for everyone. Dairy is not the best for us either, but cheese is HARD to give up when you have eliminated so many other foods, so I work to keep it to a minimum.

With all that in mind, I still want me some weekend dessert!  Keep in mind, I am not creative and I do not enjoy cooking!  I scoured the internet and found a few dessert recipes. Some were disgusting, some okay, but the following is tried and true delicious with myself, my husband and my teenaged son.

Chocolate mini cakes to the weekend dessert rescue!  ENJOY!

Chocolate mini cakes with chocolate buttercream frosting

mini cakes-

8 eggs

1 cup erythritol, swerve or sukrin

1 cup unsweetened coconut or almond milk

3 cups almond flour

4 tsps baking powder

1 tsp baking soda

7 tbsp unsweetened cocoa powder

8 tbsp butter, ghee or coconut oil

2 tsp vanilla

For the cake-

Preheat oven to 350F.

Grease individual muffin or brownie pan.

In a large bowl, beat eggs.  Add erythritol and milk, combine.  Add all additional ingredients and combine well.

Divide evenly into muffin tins.

Bake about 10-12 minutes, do not overcook. (oven temps and times may vary)

Remove and let cool before frosting.

frosting-

1 cup softened butter

1 cup erythritol, swerve or sukrin (powdered)

2/3 cup unsweetened cocoa powder

1/4 cup unsweetened coconut or almond milk (may need to adjust a little)

2 tsp vanilla

1 tsp stevia *if desired

For the frosting-

Cream butter.

Add powdered sweetener and cocoa powder, combine well.

Slowly add unsweetened milk until mixed.

Blend in vanilla and stevia (and additional milk if desired) until desired consistency reached.

Frost cooled mini cakes.

Servings 30.

Per serving- calories 171, fat 19.4, carbs 10.3, fiber 1.9, sugar 0.6, protein 4.7

*frosting recipe adapted from lowcarbyum

*minicake recipe adapted from preheatto350

#lowcarb #glutenfree #dairyfree #soyfree #chocolate #dessert