Almond Coconut Choc Chip Cookie ReCiPe- gluten free & Paleo friendly

choc chipcookieIf you’re like many people today you’ve realized that you have a sensitivity to gluten.. This Sucks!

Finding a sweet treat can be challenging.  Here’s a recipe I’ve been playing with for a while and it’s finally ready to put out there into the universe and just in time for a 4th of July Sweet Treat.

They are healthier than the average cookie but still it has sugar and calories so tread lightly.

INGREDIENTS:
1 Cup Almond Flour
¼ cup Organic Honey
¼ cup Coconut Oil
1 tsp Vanilla Extract (pure – alcohol free)
1 large egg, whisked
2 Tbs Coconut Flour
¼ tsp-1/2tsp sea salt
½ cup Enjoy Life choc chips (allergen free)

DIRECTIONS:
1. Preheat oven to 350 degrees
2. In a large bowl combine Almond flour, honey, coconut oil, vanilla, and egg. Mix with electric hand mixer until smooth.
3. Add coconut flour and salt, mix well.
4. Fold in Chocolate chips
5. Refrigerate until the batter has firmed up a bit,
(about 10-12 minutes)
6. Drop a spoonful on to the cookie sheet and bake for 12-15 minutes until lightly browned.
7. Let cool and enjoy your sweet treat : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Broccoli Soup Recipe -Vegan, Paleo or Not this is a Nutritional POWERHOUSE

broccoli soupVegan, Paleo or not, here is a simple & tasty recipe for Broccoli Soup.

Besides being high in both soluble & insoluble fiber this Powerhouse is a rich source of •vitamin-C
•vitamin A
•iron
•vitamin K
•B-complex vitamins,
•zinc
•phosphorus
•phyto-nutrients
Broccoli contains a compound called sulfophane which  can block cartilage –destroying enzymes by intercepting a molecule that causes inflammation and may help to fight osteoarthritis.

Clean & simple with whole ingredients you can eat this anytime, it’s low in carbs, high in fiber, and nutrient dense too!

BROCCOLI SOUP RECIPE
serves 4-6

Ingredients
1 large onion, chopped (or shallots, which I prefer)
3-4 cloves garlic, minced
1 Tbls Coconut or olive oil
1 1/2 lbs broccoli florets
3-4 cups chix, veggie or no chix-chix stock ( your choice)
1/4 tsp ground nutmeg
Freshly ground black pepper
salt ( optional to taste)
cilantro (optional too)
Directions
Sautee onion & garlic in olive or coconut oil in a skillet for about 20 min on low heat til soft.
Meanwhile, in large pot bring 3 cups of stock to a boil with chopped broccoli
Reduce the heat & simmer 10-15 minutes or until broccoli is tender.
Put both mixtures in blender & puree til smooth.
Return to large pot and heat slowly.
Add 1/4 tsp nutmeg (be careful too much will mess it up)
add pepper & salt to taste (if Paleo, no salt)
for a more liquidy soup or to reheat add the remaining broth.
Garnish with cilantro for an extra kick

Soup is Good Food : P

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chocolate “Love Potion” Improved & Passover Friendly too(recipe)

If you’ll recall a little while back I introduced you to a Chocolate “Love Potion”

My friend Ivette shares an updated version that adds a little more spice to an already spicy treat.  Thanks Ivette!

And BTW, if you’re keeping Passover you don’t have to give up a thing : D !!!!

Paleo Choc Pudding Recipe  (added ingredients in red ) 

2 ripe avocados  (Use one avocado for more silky mousse and 2 for thicker more fudge mousse.)
1/2 cup cocoa powder
1/2 cup honey, organic agave or maple syrup
1 tablespoon coconut oil
1 tsp vanilla extract
3-4 dates, soaked and pitted
Dash of cinnamon 
Dash of Himalayan sea salt
Optional – red pepper flakes

Blend ingredients in the food processor, serve room temp or chilled

Top with sea salt and/or red pepper flakes  & your set for a delicious treat!

whipped cream is optional but ooooh sooo good : P

Happy Passover & Bon Appetite!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

Rock Star Vegetable Does it Again (Faux Risotto Recipe)

risottoIn this weeks tip I share with you another cauliflower recipe that is nutrient dense & delicious ENJOY!

 

 

 

Squash & Asparagus Faux Risotto Recipe
1 cauliflower
2 medium yellow squash
6-8 asparagus spears
1c veggie broth (or any broth you prefer)
2 tbsp coconut oil
½ c onion, chopped
2 garlic cloves , finely minced
¼ c cooking wine (optional)
1 tbsp coconut butter
fresh basil
pepper to taste

DIRECTIONS

  1. Cut cauliflower into pieces, then lightly, very lightly steam
  2. Put in blender on chop setting for a rice like consistency,  (too much steam and blending will mush into a mash) …set aside
  3. In large saucepan, sauté onions & garlic in coconut oil over medium heat ( about 3-5 min)
  4. Stir in cauliflower (if adding wine add)
  5. Add broth, stirring often and wait for the mixture to absorb the broth before adding more ( about 15 min)
  6. Add squash & asparagus. Continue to stir until veggies are soft. (Add more broth if necessary)
  7. Remove from heat, add fresh basil & pepper & a dollop of coconut butter.

This is really good!

And check out the points on the ANDI guide for this recipe alone:

Cauliflower -295 points
Asparagus –234
Squash- couldn’t find yellow squash but acorn squash 444
Basil- 518

Almost Carb-free, grain-free, vegan, Paleo and Nutrient Dense too.

Buen provecho!

If you have any healthy recipes you would like to share please send them to me and I will blog them along.

GO for Life! ™

In peace, health & with much love,joycethumb

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Pumpkin Muffins & Protein Pumpkin Pancakes (Wheat & Gluten-Free)

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate.  My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat.  She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

I love pumpkin muffins, and here is a version I can live with…

pumpkin muffin 2PUMPKIN MUFFINS  (gluten, wheat, & sugar free)

¾ cup almond flour
¼ cup coconut flour
¼ tsp pink Himalayan Sea salt
½ tsp baking soda
1 TBL cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
1 tsp vanilla (or a little more)
3 TBL Organic Agave
¼ tsp stevia (can use honey if you don’t have a sensitivity to it….. I DO )
3 Eggs
1 cup organic roasted pumpkin

optional: stevia sweetened cocoa chips & unsweetened shredded coconut
1.preheat oven to 350 degress
2.In a bowl combine flours, salt, baking soda &    spices
3. Add pumpkin, stevia, agave, & eggs in blender & mix

  1. add dry mixture to wet mixture & blend
  2. put into muffin tins
  3.  top with stevia sweetened cocoa chips & unsweetened shredded coconut
  4. Bake @ 350 for about 22 minutes
  5.  Cool for 1 hour
  • they taste even better the next day

makes about 10 muffins
approx. 112 cal, 5.6g fat, 11.2g carbs, 7.6g protein

protein pumpkin pancakesPROTEIN PUMPKIN PANCAKES (wheat-free, gluten-free too)

3 egg whites
1 whole egg
1 scoop vanilla ISOPURE ( whey protein, This Is the brand I use)
Additional vanilla to taste (I am generous with vanilla)
Cinnamon to taste
Ginger to taste
2 tablespoons of coconut flour
Add half a can organic pumpkin
Add stevia sweetened cocoa chips

add a little almond or coconut milk for consistency

Best to cook on griddle

Top with sugar free syrup or real maple syrup

Please let me know how you like them.

YUMMM!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sub High-Carb Meals with this Rockstar Vegetable

Joycelyn-253webOde to the Cauliflower

Cauliflower is…

A cruciferous vegetable in the same plant family as broccoli, kale, cabbage and collards.

•Nutritionally dense & full of vitamins and minerals
•An excellent source of vitamin C
•Contains many vitamins from the B group especially Folate
•B5, B6, B1 & B3
•Vitamin K
•A good source of minerals such as manganese, copper, iron, calcium and potassium
•Has Phyto–nutrients that help prevent prostate, ovarian & cervical cancers
•High in dietary fiber

All these vitamins are required from external sources to replenish and required for fat, protein & carbohydrate metabolism.

Cauliflower contains just 25 calories, 5g carbs per cup and has 0 g of fat and 0 mg of cholesterol.

Remember carbs are good to eat, but not at night!

This rock star vegetable can take the place of high starch potatoes for a low carb meal.

Try these cauliflower recipes:

Cilantro-Lime Cauliflower Faux Rice
Cauliflower- just the head  (lightly steamed)
2 Tbsp Lime Juice
2 Tbsp Cilantro-Chopped
Garlic -Chopped
1 Tbsp Coconut oil or Olive Oil
Put Cauliflower, Cilantro, Lime, in blender on chop
heat Pan with coconut oil and garlic and sautée blended ingredients in pan

Mashed Cauliflower
Cauliflower-head only (boil)
Almond milk or coconut milk  (a splash)
Vegetable Broth (optional)- I do without
Garlic (minced)
Salt & Pepper to taste
Put all ingredients in the blender. Add Almond milk to create desired consistency

*For People with thyroid dysfunction- excessive use of cauliflower as with other members of the brassica/cruciferous family may cause swelling of thyroid gland and thyroid hormone deficiency.

Bon appetite!
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Aphrodisiacs & a Love Potion # guaranteed you’ll like

Joycelyn-105webAphrodisiac is defined as an agent, food or drug that evokes or stimulates sexual desire.

I did some research and found this healthy list of ingredients :

Almonds, Avocados, Asparagus, bananas, broccoli rabe, carrots, dark chocolate, coffee, figs, garlic, ginger, honey, hot peppers, pineapple, raspberries, strawberries, truffles, vanilla, & watermelon

 

 

Try this tempting “Love Potion #”:

all the ingredients appear on the list above…you do the math ; )

Paleo Choc Pudding

2 ripe avocados

1/2 cup cocoa powder

1/2 cup honey or organic agave

1 tablespoon coconut oil

1 tsp vanilla extract

Blend ingredients in the food processor, add some whipped cream & your ready for the night.

After a bowl of this, can’t wait to hear how the night turned out for you…

Submit details please…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


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