Fudgy Protein Mug Cake 

This Fudgy Protein Mug Cake is a quick and easy, protein-packed, and guilt-free sweet treat. And, it’s single-serving so you won’t overinduldge.

If you’ve been around for awhile now, you know just how strongly I feel about the importance of real food. Real, whole foods should always trump packaged, processed food, in my opinion. For example, I don’t believe in replacing high quality meats and veggies with protein powders or bars. However, that doesn’t mean I don’t use these products to supplement my whole food, nutrient-rich diet. Sometimes a girl needs a little sweet treat. You feel me? 

When I indulge in something sweet, I prefer using high-quality protein powder, instead of dense gluten-free or nut- based flours. I’ve noticed I tend to digest protein powder better, which might be true for you, too. Plus, it’s always helpful to consume an extra protein dose in my sweet treat. 

Why Protein is Essential

As we know, protein is necessary for optimal health. We need plenty of protein in our diet to:

  • Improve Metabolic Function – Protein requires the most energy to digest compared to carbs and fats. As a result, your metabolism works harder to promote healthy fat loss without losing muscle.
  • Build and Repair –  Protein is the primary building block of muscle, tissue, and organs. Protein is responsible for building and maintaining muscle, which is why protein is essential before and after workouts. 
  • Fight Infection – The antibodies in protein help your body fight off infections, destroy pathogens, and keep you healthy.
  • Regulate Digestion – When eating protein as a part of a balanced meal, it can regulate the rate of digestion by slowing down the digestion of carbs. This improves blood sugar regulation and keeps you energized longer. 

As someone who eats high amounts of animal foods, I often still struggle to meet my protein needs for the day, like most Americans. If you aren’t sure how much protein you should be eating daily, follow this rule of thumb: 

Consume 1g of protein per pound of body weight. 

Protein Powder Recommendations

As for my protein powder recommendations, if you can tolerate goat dairy, I highly recommend this grass-fed goat whey powder by Mt. Capra. It’s the only animal-based protein powder that doesn’t bloat me, due to it’s easy digestibility. 

For those of you who don’t tolerate dairy well, this plant-based protein by Four Sigmatic is my favorite. It provides a nutrient-dense blend of various plant proteins, including the amino acids that are essential for muscle protein synthesis. Bonus: it doesn’t have any gums/fillers, as opposed to most other plant proteins.

 

Fudgy Protein Mug Cake
 
Prep time
Cook time
Total time
 
This Fudgy Protein Mug Cake is a quick and easy, protein-packed, guilt-free sweet treat.
Recipe type: Dessert
Serves: 1 serving
Ingredients
Instructions
  1. Combine all ingredients and mix very, very well.
  2. Pour into a ramekin or a mug and bake at 350ºF for 8-12 minutes. Bake for less time (8 minutes) to make it fudgier and more time (12 minutes) for more of a cake consistency.
  3. Let it cool for 2-3 minutes. Top with ghee, coconut butter, or goat/sheep milk yogurt.
  4. Dig in!

 

If you make this recipe, I would love to know! Tag me on Instagram (@rawfitnessandnutrition) so I can see your beautiful, drool-worthy mug cake! 

 

Gut-Healing Marshmallows

These gut-healing marshmallows (unlike the store-bought ones) are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly good-for-you!

gut-healing marshmallowsThese gut-healing marshmallows have been my go-to, guilt-free treat for the last several weeks. I’ve practically made them every day since I first created the recipe. They’re just too good to pass up!

Not only are these marshmallows delicious and gut-healing, they’re also so easy and quick to make. Seriously, my little nephew could make them without any help! So, if you typically stick to tossing cereal in a bowl or cooking boxed mac ‘n cheese, you’re in luck. These gut-healing marshmallows are fail-proof, even for the rookie chef!

This paleo-approved and SIBO-friendly recipe is tasty way to add some extra gut-healing gelatin into your diet, which I’m all about and we all could use!  Gelatin, is the gut-healing MVP and it’s great for:

  • Supporting proper digestion
  • Reducing inflammation
  • Restoring your gut lining
  • Boosting hair, nail, and skin health

Basically, all the good things we’re looking for!

gut-healing marshmallows

What You Need to Make Theses Gut-Healing Marshmallows

Filtered Water

Just as you should always drink filtered water, you should always cook with filtered water!

Gelatin

Gelatin is one of my favorite gut-supporting nutrients. I consume it daily. Gelatin is made from animal bone, skin, and tissues. Although it sounds gross, trust me – it’s not.  We’ve been consuming gelatin for thousands of years in the form of organ meats, connective tissue, and broth, but these days we don’t consume as much of it, which could be contributing to modern diseases. Gelatin helps heal the gut, reduce joint pain, improve skin, clear brain fog, reduce food intolerances/sensitivities, and more!  It’s rich in the amino acid, glycine, which is anti-inflammatory and can help improve sleep quality.

Vanilla Extract

Vanilla extract simply makes everything better. It’s an awesome, gut-friendly flavor to add to your baked goods or sweet recipes. Always opt for a high-quality organic, vanilla extract.

Sweetener of Choice

You can use your favorite natural sweetener, here. I like using monk fruit and maple syrup. Other options include stevia, honey, or coconut sugar. See below for the perfect combination I use!

 

How to Make These Gut-Healing Marshmallows

To make these gut-healing marshmallows, you will need a standing mixer or hand mixer (standing is preferred).

Add half your water to a large bowl and add 3 tbs gelatin. Let sit for 5 minutes.

Meanwhile, bring the remaining water to almost a boil.

Use the standing or hand mixer to whisk the gelatin water on low and slowly add in the almost boiling water. Sprinkle in your vanilla extract and sweetener of choice. Continue mixing on low for 1 minute, then increase to medium speed for 1 minute.

Finally, increase to high speed for 5-7 minutes, or until the mixture thickens and stiff peaks begin forming.

Immediately, pour the marshmallow fluff into a glass pyrex container and place in the fridge for at least one hour.

Slice into squares of your desired size and enjoy!

 

How to Serve Gut-Healing Marshmallows

I could snack on these marshmallows all day long, but they’re especially good on top of a latte, mushroom tonic, or hot chocolate!

 

Gut-Healing Marshmallows
 
Cook time
Total time
 
These gut-healing marshmallows are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly, good-for-you!
Recipe type: Snack, Dessert
Ingredients
  • 1 cup filtered water, divided
  • 3 tbs Gelatin
  • ½ tsp vanilla extract
  • Sweetener of choice (I like monk fruit!)
Instructions
  1. Place ½ cup of filtered water into a large, deep bowl.
  2. Sprinkle 3 tbsp of gelatin into the water and let it sit for 5 minutes.
  3. While you wait, heat up another ½ cup of water until it’s almost boiling.
  4. Using a stand mixer or hand mixer, whisk the gelatin mixture on low speed as you slowly pour the hot water into the bowl.
  5. Add in ½ tsp vanilla extract and your sweetener. I like using 1 tbsp of maple syrup + 1 tsp pure monk fruit- this combo was SO perfect!
  6. Continue whisking at medium speed for 1 minute, then increase to high for another 5-7 minutes or until the mixture thickens and peaks start to form.
  7. Pour the marshmallow fluff into a glass pyrex container and refrigerate for at least one hour.
  8. Slice and serve! You can eat the marshmallows as a snack or add on top of your latte or mushroom tonic.

 

 

The One Ingredient Waffle

Have you ever heard of such a thing, like The One Ingredient Waffle? It might sound too good to be true,   but I promise it’s not. This recipe is the real deal! And better yet, it’s approved for:

  • Gut health
  • Carnivores
  • Paleo diet
  • Keto diet
  • SIBO
  • Candida protocols
  • Whole 30 diet

Yep, it’s a true! This waffle is a treat that basically everyone can eat!  After all, when you’re healing your gut, your diet can easily feel restrictive. The best way to beat feelings of defeat and restriction is to get creative. Try experimenting, test new ingredients, opt for nutrient-dense foods, let go of the pity party, and make the one ingredient waffle! 

the One Ingredient Waffle

The Magic Ingredient 

So, what is this magic ingredient? Wouldn’t you like to know.. I’ll give you a few hints:

1. It’s used in most baking recipes.

Any guesses? No, none? Alright, clue #2:

2. It’s filled with healthy fats and protein.

Still stumped? Okay last clue:

3. It’s my favorite breakfast ingredient.

 

That’s right! The magic ingredient is EGGS! Did you guess right?

 

Health Benefits of Eggs

Eggs are easily one of my favorite foods. You can eat them for breakfast, lunch, or dinner. They’re a solid source of healthy protein and fat, too!

Despite common belief, egg yolks are actually one of the most nutrient-dense foods available. I’ve already discussed the misconceptions about dietary fats, here, but this is your reminder that fats are not the enemy. That is- naturally-sourced fats. I’m not talking about the man-made fats, like Crisco or canola oil. In fact, the fat in eggs, specifically in the yolk, provides plenty of essential vitamins and minerals, including:

  • Vitamin A
  • Folate
  • Riboflavin
  • Choline
  • Phosphorous
  • Selenium

However, quality always matters. Opt for pasture-raised, organic eggs as often as possible. Or, if available, get eggs from your local farmer! These high quality eggs will naturally contain more nutrients.

Eggs are also packed with protein. One large egg, including the white and yolk, has 7-8g of protein. In case you haven’t heard, you should minimally consume about .8g of protein per pound of body weight, daily. For example: If Sally weighs 100 pounds, she should consume at least 80g of protein daily.

How much protein do you consume daily?

 

How to Make The One Ingredient Waffle

It’s really quite simple. To start, you’ll need 4 pasture-raised, organic eggs. 

Scramble the eggs well. Add a sweetener, if you want. I like using this stevia. You can also add vanilla extract for flavoring, but I wanted to keep it simple. 

Then, pour the “batter” into the waffle waker and trick yourself into thinking you’re eating carbs. 

Finally, top your waffle with grass-fed or coconut yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want – the world is yours!

the One Ingredient Waffle

The One Ingredient Waffle
 
Prep time
Cook time
Total time
 
The One Ingredient Waffle is paleo, keto, SIBO, and gut-approved. With just one ingredient, you have a tasty, satisfying, healthy breakfast!
Recipe type: Breakfast
Serves: 1 serving
Ingredients
  • 4 pasture-raised, organic eggs
  • Optional: stevia, vanilla extract
  • Topping Ideas: grass-fed or dairy-free yogurt, cinnamon, berries, dark chocolate, ghee
Instructions
  1. Scramble the eggs.
  2. Add a sweetener if you'd like. I prefer to use stevia. You can also add vanilla extract for flavoring.
  3. Pour the "batter" into your waffle maker.
  4. Top with grass-fed or dairy-free yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want- the world is yours!
  5. Enjoy!

 

SUGAR-FREE BROWNIES & SUPERFOOD TONICS (WHOLE FOODS COLLAB)

When Whole Foods reached out to me last month to collaborate with them on using their superfood powders, I didn’t hesitate to say YES!  If you follow me on Instagram, you know I’m all about the superfood powders, mushrooms, and Chinese herbs.  I add them to my desserts and into my savory dishes, but my favorite way to use them is in warm latte-like elixirs.  It’s such a great (and easy!) way to cram a ton of nutrition into one little mug.

 

My dream would be to open up my own tonic bar, where I can create the most healing elixirs and nourishing desserts for all of you.  I get to live out my dream (temporarily) this week, thanks to Whole Foods, with a pop-up tonic bar.  If you’re in the Los Angeles area, I would love to see you.  Come say hello, sip on the most delicious tonics, and snack on these yummy and nutritious brownies.  If you’re not in LA or you can’t make it, you can tune in for the live stream.

 

 

Better yet, make them yourself and share them with your favorite humans (or keep them all to yourself – I’m not judging!).

 

Some quick notes on the superfoods I used, because knowledge is power!

  • blog article on why I use reishi and a few other mushrooms, which you should read if you have any interest.  It’s packed full of information.  Reishi is great for stress/anxiety, immunity, cancer prevention, and is the perfect nightcap, as it increases your quality of sleep!
  • VITAL PROTEINS COLLAGEN PEPTIDES – Collagen is great for improving the health of your skin, hair, and nails, reducing joint pain, healing leaky gut and improving digestion.  It’s also a great protein source, which can help increase your metabolism!
  • MATCHABAR MATCHA  – Matcha green tea is not only very high in antioxidants (supporting your skin health & protecting you from cancer!), but it’s also high in EGCG, which is shown to increase your ability to burn fat!  Matcha can also help lower blood pressure and increase your focus and concentration.  Yes, please!
  • SPIRULINA – This blue-green algae is a detoxifying powerhouse!  Spirulina can help detox heavy metals, eliminate candida (yeast overgrowth), lower blood pressure, reduce cholesterol, boost your energy, and help curb your cravings, while speeding up weight loss.

 

 

These tonics and brownies are also sugar-free and rich in good, healthy fats, which we now know is better fuel for keeping your blood sugar stable, energizing you, turning your brain on and most importantly, shutting off your cravings and hunger hormones.  Try replacing your morning latte with one of these tonics and give the brownies a shot for a sugar-free sweet treat!

 

 

Have you tried any of these superfoods?  How do you incorporate superfoods into your life?

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, sugar-free, paleo, keto)

I saw someone eating a peanut butter and jelly sandwich the other day and had the idea to recreate it as a healthy dessert!  I used to live for PB&Js as a kid.  Since I don’t eat peanut butter anymore (aflatoxin/mold), and the only nut butter I had in the house was coconut butter, this recipe was created.  It didn’t disappoint!  I bet this might be even more delicious if you used SunButter or a Sprouted Almond Butter, so please let me know if you do use any of those and how they turn out.

 

 

I tend to avoid multi-layer desserts, since they require extra steps and seem to take a bit longer (#lazy), but this one is maybe an extra 2 minutes and it’s so worth it!  This is another single-serving recipe (for my/your lack of willpower), but feel free to multiply it to create a full batch.

 

 

Hope this recipe brings you a bit of nostalgia for your own childhood.  Please let me know me if you recreate this one and how it turned out.  Tag me on Instagram, so I can see and share them!

 

COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, paleo, keto)
 
Prep time
Total time
 
Author:
Recipe type: Dessert
Serves: 1
Ingredients
Instructions
  1. Boil water.
  2. While water is boiling, mash raspberries with a fork in a small bowl.
  3. Once water has come to a boil, combine the water with the gelatin and mix. Then add in the raspberries and sweetener of your choice (I used ⅛ tsp of monk fruit). Mash until well-combined.
  4. Set that aside and let cool.
  5. Combine the coconut butter, coconut oil and sweetener (I used ¼ tsp of monk fruit) and mash/stir with a fork until well-combined.
  6. In a muffin tray, add half of the coconut mixture to 1 muffin tin. Freeze for about 10 minutes or until solid.
  7. Pour the raspberry filling on top, then top with the remaining half of the coconut mixture.
  8. Freeze again for 10-15 minutes or until solid.
  9. Pop the cup out and enjoy!

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SINGLE-SERVING CHOCOLATE CHIP MUFFIN (sugar-free, paleo, keto, SIBO-friendly)

I don’t know about you, but I have zero self-control when it comes to dessert.  Sweet treats don’t last more than a day in my house, and even that is generous.  It’s so serious that I even bought a $70 time locking container to put treats in (that I quickly returned, because $70?!?!).  Every time I bake a batch of cookies or muffins, I immediately give most of them away to clients, friends, strangers on the street.  Anything to get them out of my house, where I will likely inhale the whole batch within hours.

 

 

 

Why don’t I just stop making them, you ask?  Because I love healthy treats and I don’t think life is meant to be lived without them.  The only answer, then, is to create single-serving healthy treats that’ll leave me feeling satisfied without 11 other servings  tempting me with their deliciousness.  And, apparently, I’m not the only one.  I asked my Instagram family if they lack self-control like I do and the resounding answer was YES!  Which is what leads me here, to the first of many single-serving dessert recipes I’ll be creating.

 

 

I was amazed how good this muffin came out, because coconut flour can be challenging to bake with.  It was my first attempt at creating it, and it turned out perfectly!   Let me know if you try this muffin recipe, and comment below with some other single-serving desserts you’d like to see!

 

CHOCOLATE CHIP MUFFIN FOR ONE (sugar-free, paleo, keto, SIBO-friendly)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Serves: 1 muffin
Ingredients
  • 2 Tbsp Organic Coconut Flour
  • Pinch of Vanilla Powder or Extract
  • Pinch of Sea Salt
  • 2 Tbsp Vanilla Ghee (unflavored will work fine, too)
  • 2 tbsp Almond Milk
  • Stevia, to taste (I used Omica Organics Stevia and used 10 drops)
  • 1-2 tbsp Chocolate Chips or Chunks (I used ½ Addictive Wellness Chocolate, chopped up)
Instructions
  1. Preheat the oven to 375º.
  2. Line a muffin tray with 1 parchment muffin liner.
  3. Mix the coconut flour, vanilla, and sea salt until well-combined.
  4. Then, mix in the ghee, almond milk, and stevia until well combined.
  5. Next, fold in the chocolate chips.
  6. Pour the batter into the muffin liner and place in pre-heated oven. Immediately turn the oven down to 350º.
  7. Bake for about 20 minutes or until a toothpick comes out clean.
  8. Be patient, and let it cool down for at least 10 minutes (this will help it not fall apart!).

 

 

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

THE BEST CHOCOLATE CHIP COOKIES (paleo +vegan +keto)

These might seriously be the most delicious cookies I’ve ever tasted.  They are my go-to for every potluck and they are always devoured!  Even people who eat “real” cookies (made with wheat flour, dairy, and sugar) love them.  Trust me, they are a hit.  With super simple and minimal ingredients, they’re so easy to throw together, too.

When I’ve made paleo and vegan chocolate chip cookies in the past, they never have that same moist, chewy texture I was looking for.  But these definitely do!

Just throw all of dry ingredients in a bowl, and mix together until well-combined.

 

Then add the wet ingredients and mix until well-combined.  The mixture should be pretty crumbly, but once you roll them into balls, it should stick together.  You can fold in the chocolate chips at this point, too.

 

 

There’s already very minimal sweetener in this, but if you’re looking to make these keto-friendly, you can leave out the sweetener entirely.  Just let them sit a bit longer (another 10-15 minutes or so) after you bake them to let them firm up.  You can also leave out the chocolate chips, as pictured below, and they’re still pretty yummy!

My patience is always tested (and pretty much always fails!) when I pull these babies out of the oven to let them cool down.  Fresh out of the oven chocolate chip cookies are my vice, and I can’t help but to sneak a taste.

 

 

This recipe is in my free recipe book along with 9 other delicious paleo + vegan, gut-friendly creations.

If you try these, I’d love to hear how they turned out!

 

THE BEST CHOCOLATE CHIP COOKIES (paleo +vegan +keto)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Serves: 12
Ingredients
Instructions
  1. Preheat oven to 350º.
  2. Mix together almond meal, sea salt, and cinnamon.
  3. Add the melted coconut oil, sweetener, and vanilla, until well-combined.
  4. Gently fold in the chunks of the chocolate bar or chocolate chips.
  5. Form the mixture into little balls, and lightly flatten onto a parchment-lined cookie sheet.
  6. Bake for 12 minutes, or until cookie edges begin to brown.
  7. Remove from the oven, and let cool for 10 minutes, then dig in!

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

2-INGREDIENT COOKIES (vegan, paleo, nut-free, sugar-free, gluten-free, lowFODMAP)

If you know me, you know I’m all about that dessert!  It’s my favorite meal of the day, and I can hardly get through 24 hours without it.  So, when I can make a sugar-free dessert that’s made with actual whole food ingredients (no flours here!), it brings me the most joy ever.  This recipe will bring you joy, too, because it’s super simple, easy to make, and you probably have these ingredients in your kitchen right now.

 

 

These babies are also SIBO and lowFODMAP friendly, for anybody dealing with IBS or SIBO (which I am – more on this another time!).

 

 

I didn’t have chocolate chips on hand, but feel free to add them in.  They’re even more delicious with them!

 

 

To get more desserts like this, get my FREE RECIPE BOOK here!

 

2- INGREDIENT BANANA COCONUT COOKIES (vegan, paleo, nut-free, sugar-free, gluten-free, lowFODMAP)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Serves: 12 cookies
Ingredients
Instructions
  1. Preheat the oven to 350°.
  2. Line a cookie sheet with parchment paper.
  3. Place all of the ingredients (except the chocolate chips) in a food processor until well combined.
  4. Stir in the chocolate chips.
  5. Roll into balls, then set on the cookie sheet. Press down lightly to flatten.
  6. Bake for 25-30 minutes or until they start to brown.
  7. Let cool and enjoy!

 

 

 

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

THE HEALTHIEST CARAMEL ICE CREAM RECIPE (SUGAR-FREE, NUT-FREE, VEGAN, KETO)

Summer’s almost over, but I’m still eating all of the ice cream.  I even eat it for dinner some nights, because #YOLO.  I’m a big proponent for intuitive eating, and sometimes you just intuitively want ice cream.  And guess what?  You can have it!  It’s better than eating a whole meal and then also eating ice cream after, especially if you’re trying to lose weight.  Not only that, but you can indulge in this caramel ice cream guilt-free, because it is so healthy and nutrient-dense!

Coconut Butter

The base of this ice cream is my favorite superfood, coconut butter.  If you’ve been following me on Instagram, you already know my obsession.  I eat this stuff straight out of the jar.  Coconut butter is not to be confused with coconut spread, that is often found in the refrigerated section of the grocery store.  Coconut butter (or sometimes called coconut manna) is made only from the meat of the coconut and you can find it in the coconut oil section.  The meat is dehydrated and pureed into a “butter.”  A few of it’s standout benefits include:

  • Increased calorie burn and energy.  Since coconut butter is a MCT (medium-chain triglyceride), it’s burned up for energy instead of being stored in your body (win!).
  • Boosts immunity and fights viral infections.  It contains lauric acid, which is powerful in boosting immunity and fighting viral infections, like the common cold, the flu, and even cold sores and herpes.
  • Improved digestion and regularity.  Because of it’s high-fiber content, coconut butter can help control your blood sugar levels, keep you regular and also lower cholesterol.

Lucuma Powder

Lucuma is a super nutritious subtropical fruit native to Peru, that tastes somewhat like caramel.  Here in the States, it can be easily found in most health food stores in powered form.  It’s a perfect addition to this ice cream because of it’s naturally sweet caramel taste and it’s many health benefits, including:

  • Supporting skin health
  • Improving digestion
  • Helping to regulate blood sugar
  • Improving cardiovascular health
  • High in antioxidants

Tocos 

Adding creaminess and even more health benefits to this already highly-nutritious ice cream is Tocos, short for Tocotrienols.  Tocos is derived from rice bran, and despite containing a wide range of vitamins and trace minerals, it tastes like pure milky goodness.  Studies have revealed Tocos potential in treating certain types of cancers, as well as a few other remarkable benefits, such as:

  • High bio-available Vitamin E, promoting healthy skin and connective tissues
  • Helps remove toxins from the body
  • Improves blood glucose
  • May decrease cholesterol, reducing the risk for cardiovascular disease and stroke

Reishi

One of my favorite medicinal mushrooms, I had to include this one for it’s calming and relaxation benefits.  Especially great if you’re having this ice cream in the evening or if you’re a highly-anxious person (like me!).  Reishi is considered an adaptogenic mushroom, which means it helps the body restore and maintain it’s balance and deal with the negative effects of stress.  Helping to strengthen the body’s immune system, Reishi protects against numerous diseases and illnesses, including:

  • Tumor growth & cancer
  • Autoimmune disorders
  • Skin disorders
  • Diabetes
  • Allergies & asthma
  • Chronic fatigue syndrome
  • Anxiety & depression
  • Hormonal imbalances
  • Viruses & infections

Lakanto

Now, this wouldn’t be the healthiest ice cream ever if I just went ahead and added a ton of sweetener.  Yes, I could have used  a minimal amount of maple syrup or even honey, which are great alternatives to refined sugar, and can be very beneficial.  But I wanted to keep this one sugar-free, for those dealing with candida, inflammation, diabetes, digestive issues, skin issues, or just general sugar cravings.  The less sugar you eat, the less sugar you crave.  Lakanto is a monk-fruit based sweetener that not only has no effect on blood sugar but is also extremely high in antioxidants!

 

 

THE HEALTHIEST CARAMEL ICE CREAM RECIPE (FRUIT-FREE, SUGAR-FREE, NUT-FREE, PALEO, KETO)
 
Prep time
Total time
 
Extremely easy caramel-flavored sugar-free ice cream. No ice cream maker required.
Author:
Recipe type: Dessert
Serves: 2 servings
Ingredients
  • 18 ice cubes
  • 4 tbsp coconut butter
  • 4 tbsp lucuma powder
  • 2 tbsp tocos
  • 2 packets Reishi (optional)
  • 4 tbsp Lakanto Sweetener - Golden
Instructions
  1. Pull the ice tray out of the freezer to warm up for about 10 minutes, so blending will be a touch easier.
  2. Once the ice has melted a little, place all of the ingredients in a high powered blender and use the tamper to blend until well-combined.
  3. Place in a bowl and enjoy!
Notes
If you like a little crunch in your ice cream, blend the Lakanto in last. The sweetener crystals won't dissolve completely. I preferred it this way!
Nutrition Information
Serving size: 2 Calories: 428 Fat: 19 Saturated fat: 16 Trans fat: 0 Carbohydrates: 65 Sugar: 16 Sodium: 23 Fiber: 15 Protein: 4

 

 

 

PURPLE SWEET POTATO SMOOTHIE BOWL

Sweet potato smoothie?!  What?!  Don’t knock it until you try it!

 

This is the type of recipe I live for – quick, easy, and delicious!  Just throw everything in the blender and you have a meal in 5 minutes!  Great for those hot summer nights, or when you’re craving a savory smoothie for dinner!  AND you get the added benefit of the resistant starch from the cooked then cooled sweet potato.   Win, win.

Image of a Purple Sweet Potato Smoothie Bowl with cacao nibs, shredded coconut, and chia seeds.

Purple Sweet Potato Smoothie Bowl

 

Most people will tell you to avoid carbs at night, but I’m here to tell you to EAT THEM UP!  Starches (the good ones) eaten at night (but not too close to bedtime) can actually help you sleep better, because they’re grounding and calming (and raise serotonin levels).  And as we all know by now, good sleep can help regulate your hormones, help your body detox, and help you let go of that stubborn fat!  Again, win, win!

 

PURPLE SWEET POTATO SMOOTHIE BOWL
 
Prep time
Total time
 
Author:
Ingredients
  • 1 cup frozen purple sweet potato (or any sweet potato, cooked, then frozen)
  • 1 cup frozen spinach/kale
  • ½ frozen banana
  • ¾ cup nut/seed milk or water (I used Malk cashew milk, or you could also use coconut yogurt for extra creaminess)
  • ½ tbsp chia seeds (optional, to top)
  • ½ tbsp shredded coconut (optional, to top)
  • ½ tbsp cacao nibs (optional, to top)

  • Optional Upgrades:
  • 2 scoops Vital Proteins Collagen Peptides (protein, gut-health, joint-health)
  • ½ tsp TOCOS (creaminess & Vitamin E)
  • ½ tsp Mucuna (the dopamine bean!)
Instructions
  1. Blend all ingredients together in a high powered blender until smooth.
  2. Optionally, top with cacao nibs, shredded coconut and/or chia seeds.
  3. Enjoy!

 

As always, the upgrades are optional, but who can’t use a little extra dopamine (not me!) and some Vitamin E for it’s skin’s benefits.

 

Thoughts?  Comments?  Questions?  Let me know below!

xoxo. Amanda