Tag Archives: chocolate

Creamy Filled Chocolate Cookies

DF GF SF V VG

Serves: 12

When it comes to the holidays, most people first dread the thought of overeating sweets, yet once everything is in plain sight, the cravings for dessert kick in. Maybe you even tell yourself ahead of time that you will under no condition eat those holiday cookies. Then you find yourself three deep and reaching for more!

Sugar is addicting, so don’t be so hard on yourself. But (but!) have a healthier alternative on hand. This could save you from excess winter weight gain and bombarding your gut with processed sugar. Excessive sugar can lead to unfavorable growth of things like yeast or other unwanted microbial strains.

I’ve concocted the perfect holiday cookie, rich with flavor and melts in your mouth! It just takes a few simple ingredients. There is no processed sugar or refined grains. I’ve kept out all inflammatory ingredients so that you can beat the bloat and excess GI discomfort. Keep this recipe on hand for any other future celebrations too!

Ingredients

2 cups almond flour

2 eggs

¾ cup cashew butter

⅓ cup cacao powder

¼ cup maple syrup

2 tbs coconut oil, melted

½ tsp baking soda

Pinch sea salt

Step 1

Preheat oven to 325 degrees.

Step 2

In a bowl, mix the egg, maple syrup, and coconut oil together. In a separate bowl mix almond flour with baking soda and sea salt. Then add wet ingredients to almond mixture and stir until everything is evenly distributed.

Step 3

Grease a baking dish with a bit of coconut oil. Then take a little larger than a golf ball size of almond flour mixture. Flatten it to the dish, then make a small circle in the middle, pushing the remaining batter to the edges. It should look like a very small volcano.

Step 4

Repeat this until you have no more batter. Bake for 7-8 minutes or until thoroughly cooked.

Step 5

While cookies are cooling, in another bowl combine the cacao powder with the cashew butter.

Step 6

Add a teaspoon amount of cashew butter mixture to the center of each cookie where you created the hole. Repeat this until every cookie is filled. Store in an airtight container until you are ready to serve.

Photo by Charles Deluvio 🇵🇭🇨🇦 on Unsplash

5 Happy Gut Superfoods for National Nutrition Month

March heralds spring, but it’s also National Nutrition Month. That means saying goodbye to cold winter weather with all its potential demands for unhealthy comfort food and welcoming warmth (hopefully!) as the days become longer.Eating the right way has a huge impact on your health. Here’s a great way to reset your focus: March is National Nutrition Month, which focuses on nutrition education. Its theme (“Go Further with Food”) highlights healthy food choices and eating intelligently.

That’s the foundation of my Happy Gut Diet: Eat foods that are easy to digest, low in fructose and sugar, and devoid of the substances that are hard on the gut. I emphasize foods that are organic, pesticide-free, non-GMO, full of healthy fats, locally grown, and sustainably farmed.

Choosing them needn’t feel like a herculean effort. The right foods can improve your gut health, help you lose weight, and feel better without demanding excessive time, money, or effort.

These are 5 of my favorites. They’re nutrient rock stars that are #happygutapproved to add major flavor and nutrients into a variety of foods.

5 Happy Gut Superfoods for National Nutrition Month

Avocado

Loaded with monounsaturated fat, nutrients, and a whopping amount of gut-supporting fiber, avocado makes the perfect food to lower inflammation and blast belly fat. This unique fruit (yes, fruit!) also makes a great substitution for creamy dressings or dairy products. Make sure avocado is slightly soft before you eat it. Once ripe, grab a spoon, a little sea salt, and enjoy!

Blueberries

Frozen or fresh, these dark berries are packed with nutrients and antioxidants but low in sugar to make for a happy gut by not feeding bad bugs and yeast. Studies show the fiber and polyphenol content in blueberries can support growth of healthy bifido bacteria in your gut.[1] Blueberries are great in a smoothie, on a salad, or even as a snack with almond butter.

Cacao

With chocolate, the right kind makes all the difference. Many commercial chocolate products come loaded with gut-wrecking sugar, soy, and artificial ingredients. Not to mention, processing with dutch alkali reduces the antioxidant content of cacao. Make the switch to rich, decadent pure, raw cacao packed with magnesium, fiber, healthy fats, and antioxidants. Check out my raw cacao donut recipe for a delicious, guilt-free gut-loving dessert.

Dark Leafy Greens

You’re probably not meeting your recommended vegetable intake. Dark leafy greens are an incredibly versatile way to fix that. Among their benefits, they help balance and increase the diversity of your gut microbiome and fight off bad bacteria. [2] They’re loaded with nutrients and fiber to make you full and keep you full longer. Try dark leafy greens raw in your morning smoothie, sauteed in an omelette, or as a lettuce leaf wrap at lunch. Some smart, Happy Gut-approved leafy greens to add include:

Beet Greens

Bibb Lettuce

Collard Greens

Dandelion Greens

Mesclun Greens

Mustard Greens

Romaine Lettuce

Spinach

Swiss Chard

Radish Greens

Pili Nuts

Traditionally grown in volcanic soil in the Philippines, pili nuts are packed with heart-healthy monounsaturated fat, protein, and nutrients. In fact, they have the highest concentration of magnesium of any nut. They make the perfect gut-friendly snack without the gluten or sugar. Toss these in a salad or other vegetable dishes for an energizing, protein-boosting meal! You can find pili nuts here.

What nutrient-packed superfood would YOU add to this list? Share yours below or on my Facebook page.

Sources

  1. Guglielmetti S, Fracassetti D, Taverniti V, Del Bo’ C, Vendrame S, Klimis-Zacas D, Arioli S, Riso P, Porrini M.Differential modulation of human intestinal bifidobacterium populations after consumption of a wild blueberry (Vaccinium angustifolium) drink.J Agric Food Chem. 2013 Aug 28;61(34):8134-40.
  2. Walter and Eliza Hall Institute. “Sweet discovery in leafy greens holds key to gut health.” ScienceDaily. ScienceDaily, 15 February 2016. www.sciencedaily.com/releases/2016/02/160215114005.htm.
  3.  Rhonda, et al. “Pili Nuts.” Nuts.com, 23 Feb. 2017, nuts.com/nuts/pili.html.

Just in time for Valentine’s Day: Dark Chocolate Cherry Donuts

Valentine’s Day is the perfect time to show major love to someone special! Yet for many people, this day means plenty of sweets and decadent dishes that can sabotage your weight and your gut health.

Let’s try something different this year. These tasty, healthy donuts eliminate highly processed additives like soy, dairy, and white sugar. These ingredients (found in most chocolate treats) can trigger gut inflammation, stall weight loss, and weaken your immune system.

Ditch the packaged options. Instead, nourish your gut and overall health with this Happy Gut recipe.

While I’m providing these donuts for Valentine’s Day, they can become staples any time of the year. Just make extras, because these will go fast!

Dark Chocolate Cherry Donuts

WF  DF  GF  SF VG

Serves: 4

Ingredients

1-½ cup almond flour

¼ cup unsweetened almond milk

¼ cup raw cacao powder

¼ cup dried unsweetened cherries (free of preservatives)

2 tbs 100% Pascha dark chocolate chips

1 tbs coconut oil

1 egg

1 tbs pure vanilla extract

¼ cup grade A pure maple syrup

1 tsp baking soda

2 tsp sea salt

Donut Pan

Step 1

Preheat oven to 375 degrees.

Step 2

In a medium-size bowl, mix together almond flour, cacao powder, baking soda, cherries and sea salt.

Step 3

In a separate bowl, whisk the egg with the remaining ingredients, except for the chocolate chips.

Step 4

Combine all ingredients, then add the chocolate chips.

Step 5

Grease donut pan with oil and pour batter to each mold.

Step 6

Bake for 7-10 minutes. Use a toothpick to determine if the donuts are finished baking. Allow to cool before removing from the pan.

 

Do you have your own favorite gut-healing dessert recipe? I’d love to hear how you satisfy your gut and your sweet tooth below or on my fan page.