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

Chia Seeds

chia seedsChia seeds come from the desert plant Salvia hispanica, a member of the mint family.

Chia seeds are especially high in Omega-3s.  Making them one of the richest plant based sources of fatty acids.  Omega –3 can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer.

Chia seeds are also an excellent source of fiber.

10g per 2 tblsp- 1/3 the daily recommended daily intake.

They are a nutritionally dense food by delivering a maximum amount of nutrition with a minimum amount of calories.

Chia Seeds are also great for athletes because the “chia gel” can hydrate the body.

and Chia seeds are gluten and grain free too!

Adding just two tablespoons of chia seeds to your daily diet will give you approximately seven grams of fiber, four grams of protein, 205 milligrams of calcium, and a whopping five grams of omega-3.

Chia recipe to follow stay posted…

GO for Life! ™     jefitthumb2

In peace, health & with much love,

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