Turkey Burgers & Kale Chips

Tags

cooking, dairy free, food, garlic, gluten free, grilling, healthy, healthy dinner, kale, kale chips, recipe, turkey burger

Hands down the best turkey burger I’ve made to date. These will quickly become your go-to recipe. Conveniently double or triple, and freeze extra patties for a quick dinner. Wrap burgers in a lettuce wrap and top with desired toppings like tomato, onion, avocado or hummus.

Crispy, crunchy kale chips are a great addition and a healthier version of fries. You may want to make several batches to snack on after dinner or try them as an appetizer.

SEASONED TURKEY BURGERS
gluten & dairy free
serves 4

• 1 1/4 lb LEAN GROUND TURKEY, 93/7
• 1 tsp GARLIC POWDER
• 3/4 tsp CUMIN, GROUND
• 1/4 tsp BLACK PEPPER, GROUND
• 1/2 tsp SEA SALT
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 1/8 tsp CAYENNE PEPPER, GROUND (optional)

1. Combine all ingredients in a large bowl and mix until well incorporated. Form mixture into four equal size patties.

2. Grill or pan sauté burgers, 4-5 minutes per side or until cooked through.

VARIATIONS: Add fresh chopped cilantro, green pepper or onion to patties before cooking.

NUTRITION INFO PER SERVING: 200 calories, 10g fat, 82mg cholesterol, 1g carbohydrates, 0g fiber, 0g sugar, 28g protein

KALE CHIPS
gluten & dairy free
serves 4

• 1 bunch FRESH KALE
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER, to taste
• 1/4 tsp GARLIC POWDER

1. Preheat oven to 300 degrees F. Remove kale leaves from stem and tear into bite size pieces.

2. Toss dry kale pieces with olive oil, garlic powder, sea salt and pepper until well coated. Spread kale in one even layer onto a large rimmed baking sheet lined with parchment paper.

3. Bake for 10 minutes, rotate pan and bake for another 10-15 minutes or until lightly browned and crispy. Remove from oven and cool a few minutes before eating. Sprinkle with additional sea salt and pepper if desired.

NUTRITION INFO PER SERVING: 50 Calories, Total Fat 4g, Cholesterol 0mg, Total Carbohydrate 4g, Dietary Fiber 1g, Sugars 0g, Protein 2g

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Pumpkin Pie Smoothie

Tags

breakfast, cinnamon, coconut milk, cooking, dairy free, food, gluten free, healthy, pumpkin, pumpkin spice, shake, smoothie, snack

I’m on a smoothie binge and it’s fall. So, that funneled my efforts into this deliciously creamy, yet healthy treat. Pumpkin is rich in vitamin A, antioxidants, fiber and minerals like potassium. It also creates a velvety textured smoothie. A scrumptious fall breakfast or snack, and easy use for remaining pumpkin in your fridge.

Add a nutrition boost. I supplemented a scoop of vanilla protein powder to mine this morning. The added protein keeps you fuller longer and helps sustain blood sugar levels. Feel free to toss in some dark chocolate chips, raw cacao nibs or ground flax seed too. I used Vanilla Creme Liquid Stevia to sweeten, but feel free to use regular Stevia, 100% pure maple syrup, honey or healthy sweetener of choice to desired taste.

On a side note, today is the 3rd anniversary of my blog. So, a big thank you to all of you for joining me on this journey. I hope my blog continues to be a source of motivation and an equipping tool for you and your family to enjoy and maintain a healthy, vibrant life.

PUMPKIN PIE SMOOTHIE
gluten & dairy free
serves 1

• 1/2 cup LITE COCONUT MILK, canned (almond milk or choice milk)
• 1/2 cup WATER (or additional milk)
• 1/2 cup 100% PURE PUMPKIN, canned (I used Farmer’s Market organic BPA free)
• 1 tsp PUMPKIN PIE SPICE
• 1/2 tsp GROUND CINNAMON
• 12 drops LIQUID STEVIA (maple syrup or honey, to taste)
• ICE (optional)

Add all ingredients to a blender with ice (if desired for a thicker consistency) and blend until smooth. Serve topped with a sprinkle of cinnamon, nutmeg, cinnamon stick or pumpkin seeds.

Nutrition Boost Add-Ins: 1 scoop vanilla protein powder, dark chocolate chips, raw cacao nibs, ground flaxseed or 1/2 banana.

NUTRITION INFO PER SERVING: 150 Calories, Total Fat 8g, Saturated Fat 6g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrate 14g, Dietary Fiber 5g, Sugars 6g, Protein 1g

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Cinnamon Roasted Almonds

Tags

almonds, cinnamon, coconut oil, cooking, dairy free, food, gluten free, healthy, Healthy Snack, Paleo, raw honey, salad topper, snack

A crunchy, satisfying, lightly sweet snack. Pack in your lunch box, hiking bag or set out as a healthy party snack.

I’ve been learning more about the benefits of spices lately. Cinnamon is known for its blood sugar properties (may help improve glucose & lipid levels) and tastes delicious. Try my Coconut Curry & Basil Crock Pot Chicken, an effortless savory dish using cinnamon, turmeric, ginger and garlic – three additional amazing, health boosting seasonings.

Super easy snack, dessert or salad topper!

CINNAMON ROASTED ALMONDS
gluten & dairy free
serves 22

• 1/4 cup COCONUT OIL, UNREFINED
• 1 tbsp CINNAMON, GROUND
• 2 tbsp RAW HONEY
• 1/4 tsp SALT, SEA
• 4 cup ALMONDS, RAW

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.

2. Heat coconut oil until melted. Whisk in cinnamon, honey and sea salt; toss with almonds to coat.

3. Spread coated almonds onto prepared baking sheet and bake for 20-25 minutes, turning every 10 minutes. Remove from oven and cool. Store in an airtight container. Serving size: 1 oz.

NUTRITION INFO PER SERVING: Calories 180, Total Fat 16g, Saturated Fat 3g 15%, Sodium 25mg, Total Carbohydrate 7g, Dietary Fiber 3g, Sugars 3g, Protein 6g

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Blueberry Peach Muffins & A Weekend Workout

Tags

baking, blueberry, coconut flour, cooking, dairy free, eggs, food, gluten free, grapeseed oil, healthy muffin, muffin, pastry, peach, Stevia

Plump, ripe blueberries and sweet juicy peaches are one of my favorite fruit combinations. Bake them into a bite size muffin and you’ve got the perfect snack or addition to eggs at breakfast.

Head down to your local farmer’s market or produce aisle this morning to pick up the star ingredients for this recipe. Coconut and almond flours work great for grain free baked goods. I stuck with just coconut flour here to make these super easy and quick to whip up. Baking tip: whisk coconut flour into the batter to incorporate well (then you won’t have “pockets” of flour in your finished product).

If you have kids, grandkids, nieces or nephews involve them. Little people love putting paper muffin liners (especially mini ones) into the pan. Have them help you whisk or add ingredients into a large bowl.

A delicious 60-calorie summery pastry!

BLUEBERRY-PEACH MUFFINS
gluten & dairy free
makes 12 or 24 muffins

• 6 large EGGS, cage free
• 1/3 cup GRAPESEED OIL, 100% cold pressed
• 1/2 tsp PURE ALMOND EXTRACT
• 1 tsp LIQUID STEVIA (or 1/3 cup pure honey or maple syrup)
• 1/4 tsp CINNAMON, GROUND (optional)
• 1/2 cup COCONUT FLOUR
• 1/2 tsp BAKING SODA
• 1/2 tsp BAKING POWDER
• 1 medium PEACH, chopped finely
• 3/4 cup BLUEBERRIES, FROZEN or FRESH

1. Preheat oven to 350 degrees. Line 24 mini, or 12 regular muffin tin cups with paper liners.

2. Whisk eggs, oil, almond extract, Stevia (or sweetener of choice) and cinnamon in a large bowl. Whisk in coconut flour, baking soda and powder until batter is smooth.

3. Fold chopped peaches and blueberries gently into batter just until incorporated. Pour even amounts of mixture into 24 or 12 prepared muffin cups. Bake for 10-12 minutes or until toothpick inserted comes out clean and muffins are set in the middle.

4. Remove from oven and let cool in pan for 5 minutes, take out of pan and finish cooling on a baking rack. Cover tightly and refrigerate or freeze. Makes 24 mini or 12 regular size muffins.

VARIATIONS: Use raspberries or other fruit if desired.

NUTRITION INFO PER MINI MUFFIN: Calories 60, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 55mg, Sodium 45mg, Total Carbohydrate 3g, Dietary Fiber 1g, Sugars less than 1g, Protein 2g

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WEEKEND WORKOUT

Exercise Finder – click on the body part you want to work and the exercise finder will list several toning moves. Here is the link: http://www.divine.ca/en/health/exercise-finder/c_266/.

*picture and link from divine.ca blog

Creamy Basil Hummus

Tags

appetizer, basil, cooking, dairy free, food, garbanzo beans, garden, garlic, gluten free, healthy dip, hummus, olive oil, side, summer recipe, tomatoes

Over the last couple weeks I tended my neighbor’s garden while they were on vacation. After making vats and vats of fresh salsa (which don’t get me wrong is delicious) I needed something new to use the bushels of tomatoes I harvested over the weekend. And, I needed forced portion control on all the blue corn tortilla chips that were involved in eating all the salsa.

In my pantry I had a can of organic garbanzo beans, garlic and just picked basil from right outside my door as well. That was the beginning of this smooth, creamy, full-of-flavor dip. I also recently purchased a Blendtec from Costco, which is my new favorite piece of kitchen equipment, totally worth the investment.

Along with hummus, the blender creams almonds, spinach and frozen fruit like you wouldn’t believe. I then drizzled hummus over sliced, home grown tomatoes sprinkled with sea salt and black pepper. A great appetizer or side dish with grilled chicken or fish. Sort of a twist on Italian caprese salad. If you eat dairy feel free to add a few thin slices of fresh mozzarella.

If you’re looking for a new way to use fresh tomatoes or boost the flavor of fresh or grilled veggies this is a recipe for you. Clean, nutritious and summer flavor-full.

CREAMY BASIL HUMMUS
gluten & dairy free
makes 16 servings

• 15 oz can ORGANIC GARBANZO BEANS, with liquid
• 1/2 LEMON, juiced
• 2 cloves GARLIC
• 3/4 cup FRESH BASIL, loosely packed (or to taste)
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• SEA SALT AND PEPPER, to taste

In a blender or food processor add beans with liquid, fresh lemon juice, basil, sea salt, pepper and olive oil. Blend until smooth and creamy. Pour into an airtight container and store in the refrigerator. Serve drizzled over fresh tomatoes sprinkled with sea salt and pepper, or as a dip with fresh or grilled veggies (broccoli, zucchini, eggplant, cherry tomatoes, carrots, celery, etc).

NUTRITION INFO PER SERVING: Calories 45, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g, Protein 1g

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STRETCH OF THE WEEK

My friend Rebecca, a chiropractor at 4:40 Chiropractic, has some great stress and tension relieving exercises on her website. I’ve been obsessively doing the one for neck paint and tightness (my trouble spot). It’s amazing and I’ve noticed a huge difference since doing.

Here is the link if you want to check out the stretches with step-by-step pictures: http://www.440chiro.com/?page_id=164

Scalene (neck) Stretch

Part 1) Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)

Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front anterior scalene)

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back posterior scalene)

Thai Chicken Quinoa with Creamy Sriracha Dressing

Tags

coconut milk, cooking, dairy free, food, gluten free, healthy, healthy side dish, make ahead salad, quinoa, salad, sriracha sauce, summer salad

A unique, tasty twist on quinoa. This dish is fresh, crunchy, creamy and so good for you. Light coconut milk, Sriracha and ginger all whisked up make a smooth, luscious dressing to cover the chicken, quinoa and veggies.

A beautiful chilled salad boxed up for a picnic or served on a large platter at barbecues. Feel free to add vegetables of your choice and try topping with chopped almonds, peanuts or cashews for added interest.

Super simple to make and stores well covered tightly in the refrigerator for several days. Save time and make ahead for a delicious lunch, dinner or backyard party.

THAI CHICKEN QUINOA with CREAMY SRIRACHA DRESSING
gluten & dairy free
serves 10

Thai Quinoa:
• 1 cup QUINOA, rinsed & drained
• 1 1/2 lbs CHICKEN BREASTS, BONELESS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 1/2 CUCUMBER, SEEDLESS or REGULAR, chopped
• 5 CARROTS, peeled, chopped
• 1 RED BELL PEPPER, chopped
• 4 GREEN ONIONS, sliced
• 4 medium RADISHES, sliced thinly
• 2/3 cup FRESH CILANTRO or BASIL (more or less to taste)

Creamy Sriracha Dressing:
• 2/3 cup CANNED LITE COCONUT MILK
• 1-2 tsp SRIRACHA HOT SAUCE
• 2 tbsp PURE or RAW HONEY
• 2 tsp GROUND GINGER POWDER (or 1 Tbsp fresh grated)
• 4 cloves GARLIC, minced (or 1 tsp garlic powder)
• JUICE FROM 1/2 LEMON
• 2 tbsp LOW SODIUM SOY SAUCE*
• SEA SALT AND PEPPER, to taste

*Gluten & dairy free option: Use wheat-free tamari soy sauce or liquid aminos.

1. Cook quinoa with water or low sodium broth according to package directions and cool. Sprinkle chicken with sea salt and pepper; bake at 350 degrees F, covered in an oiled casserole dish for 25-30 minutes. Let chicken cool and chop into bite size pieces.

2. For the dressing: whisk all dressing ingredients together adding Sriracha hot sauce to taste; set aside (use recipe amount for a very lightly dressed salad, double recipe if more dressing is preferred).

3. Toss all prepared vegetables with quinoa, chicken, dressing and cilantro or basil (or reserve dressing and drizzle over top of each individual portion). Serving size about 1 cup.

VARIATIONS: Use any favorite vegetables or steamed edamame.

NUTRITION INFO PER SERVING: 170 Calories, Total Fat 2.5g, Cholesterol 35mg, Total Carbohydrate 19g, Dietary Fiber 3g, Sugars 6g, Protein 17g

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Almond Butter Chicken Salad

Tags

almond butter, almonds, chicken, cooking, crock pot, dairy free, easy dinner, food, gluten free, healthy, salad, slow cooker, soy sauce

I’ve said it once and I’ll say it again, “I love slow cookers”. I would gladly trade in my smart phone for the convenience of a crock pot… well, maybe in theory. Put chicken breasts in and voila, ultra-flavorful tender chicken with almost zero effort. Healthy cooking doesn’t have to be complicated or tasteless. Once you start creating delicious, whole food meals and home you won’t want to go back to the former processed, drive through or microwaveable meals.

We crave what we eat and junk in equals junk out. Eating to fuel our bodies improves energy, brain function, digestion, skin appearance, reduces cravings and helps balance hormones. And those are just a few benefits!

Creamy almond butter (or substitute no sugar added peanut butter) add healthy fat to the lean protein in this recipe, along with a few other flavor boosting ingredients. A versatile recipe for weeknights or weekend entertaining. Serve over steamed brown rice, with a side of mixed vegetables or over fresh greens and veggies like I did here. Whisk up extra almond butter sauce for dressing if desired. Serve with a side or appetizer of my Spicy Green Beans.

Oven baking option listed and feel free to use frozen chicken breasts as well, may need to increase cook time as needed. You probably have all ingredients on hand already. You still have time to fill your crock pot with this delicious dish over lunch to enjoy for dinner. Or write in on tomorrow’s menu.

ALMOND BUTTER CHICKEN
gluten & dairy free
crock pot recipe
serves 4

• 1 lb CHICKEN BREASTS, BONELESS, SKINLESS
• 1/2 cup CHICKEN BROTH, LOW SODIUM*
• SEA SALT AND PEPPER, to taste (optional)
• 2 tbsp ALMOND BUTTER, no sugar added
• 1 tbsp RAW or PURE HONEY
• 2 tbsp SOY SAUCE, LOWER SODIUM*
• 1 tsp SRIRACHA HOT SAUCE (optional)
• 4 tsp RAW ALMONDS, chopped
• MIXED BABY GREENS, PURPLE CABBAGE, GREEN ONION, CARROT, RED PEPPER (for salad)

*Gluten free option: Use wheat-free Tamari Soy sauce & chicken broth.

1. Place chicken in a cooking sprayed crock pot or baking dish with chicken broth, sea salt and pepper to taste. For crock pot cook on low 6-8 hours or high 3-4 hours; for oven baking cover and bake at 350 degrees F for 25-30 minutes. While chicken cooks whisk together almond butter, honey (may need to heat slightly to thin), soy sauce and hot sauce if using.

2. Remove any fat and shred hot chicken with forks; then stir in almond butter sauce to coat chicken well. Top with chopped almonds and serve over steamed brown rice, vegetables or mixed greens with red pepper, green onion, purple cabbage, carrot & avocado slices (whisk extra almond butter sauce for dressing if desired). Serving size, about 4 oz. chicken.

VARIATIONS: Use peanut butter and peanuts for almond options.

NUTRITION INFO PER SERVING: 200 Calories, Total Fat 6g, Saturated Fat 0g, Cholesterol 60mg, Total Carbohydrate 7g, Dietary Fiber < 1g, Sugars 5g, Protein 27g

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Chicken Power Bowls

Tags

blueberries, chicken bowl, cooking, dairy free, easy, food, garbanzo beans, gluten free, healthy, kale, lemon vinaigrette, Paleo, power bowl, salad, spinach, sunflower seeds

Power up with this quick and easy, complete meal-in-a-bowl. Eating lean protein at every meal, and some snacks, is a wonderful, healthy habit to practice. This substance food helps stabilize blood sugar, keep you fuller longer, reduce fatigue and balance hormone levels. What is a lean protein you ask? Well, chicken breasts (obviously used here), lean turkey & beef, quality fish like salmon, tilapia, cod, halibut, eggs, beans, nuts & seeds. I cooked my chicken breasts in a slow cooker on low during the day for 6-8 hours with sea salt, pepper and a little water for quick prep when I got home.

Creamy avocado, crunchy sunflower seeds and juicy blueberries pile a top fresh greens for a dynamic tasty salad. My husband has voiced a requirement that salads need to be “interesting”. I still haven’t gotten to the bottom of what defines “interesting”, but this salad received five stars from Klint. So, I guess I could have called them Interesting Chicken Power Bowls (just doesn’t have the same ring to it).

Whatever it takes to get people to eat vegetables, I’m game. Whether a name change is in order, swapping an ingredient, or adding a healthy dressing. I used a homemade lemon vinaigrette, but a homemade or good, light bottled balsamic would be great as well. Excellent post workout lunch or dinner!

CHICKEN POWER BOWLS
gluten & dairy free
serves 4

• 1 lb CHICKEN BREASTS, BONELSS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 8 cups BABY KALE & SPINACH MIX (or mixed greens)
• 6 oz FRESH BLUEBERRIES
• 1 SEEDLESS or REGULAR CUCUMBER, sliced
• 20 BABY CARROTS
• 15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained
• 4 tsp RAW SUNFLOWER SEEDS
• 1 large AVOCADO, chopped

lemon vinaigrette:
• 2 tbsp OLIVE OIL, EXTRA VIRGIN
• 1 LEMON, juiced
• 1 tsp HONEY, PURE or RAW
• 1/4 tsp ROSEMARY, DRIED, crushed

1. Cook chicken breasts (fresh or frozen) with sea salt and pepper in a crock pot or oven bake (350 F degrees for 20-25 minutes in a covered baking dish sprayed with cooking spray). Shred chicken.

2. Whisk 2 T. olive oil, juice from 1 lemon, honey, rosemary, sea salt and pepper in a measuring cup. Layer 2 cups spinach and kale mix in a large bowl with 2 oz blueberries, about 2/3 cup garbanzo beans, 1/4 of the cucumber, 5 carrots, 1/4 of the avocado, drizzle of vinaigrette, 1 tsp sunflower seeds and additional sea salt and pepper, if desired. Makes 4 bowls. Serving size one bowl.

VARIATIONS: Add raspberries or blackberries, cherry tomatoes or other favorite vegetable.

NUTRITION INFO PER SERVING: 450 Calories, Total Fat 18g, Cholesterol 55mg, Total Carbohydrate 43g, Dietary Fiber 15g, Sugars 11g, Protein 32g

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Lemon Poppy Seed Bread

Tags

almond, applesauce, baked good, baking, bread, cooking, dairy free, diabetic friendly, food, gluten free, grain free, healthy, lemon, loaf bread, poppy seed, refined sugar free, spring

I am a firm believer, and have said it many times, that healthy food can taste good. And my simple, one-bowl Lemon Poppy Seed Bread is proof. I love the comment after a taste test or meal, “I can’t believe that is good for me!” With bright, fresh lemon this makes a wonderful weekend Spring brunch addition, any day snack, or dessert for your table. Try serving with a Spring Vegetable Frittata.

Unsweetened applesauce is an easy substitution for typically highly refined, large doses of oil found in baked goods. Almond and coconut flours are not only grain free, but also helpful choices for people struggling with diabetes – used in this recipe one slice contains only 10g carbs and 4g natural sugar, when using Stevia to sweeten.

Pure almond extract (or vanilla) add natural sweetness without loads of calories (please note the word pure, no imitation products). Often gluten free baking mixes, or pre-baked pastries are pumped with sugar. Regularly, sugar is the first or second ingredient listed on box nutrition labels. And ingredients are listed from the highest quantities used to the least.

Friends and family will never know this moist, flavorful bread is healthy and grain free. So delicious, I just had three slices this morning with a steamy mug of coffee, and I’m resisting a fourth.

LEMON POPPY SEED BREAD
gluten, dairy & refined sugar free
makes 8 slices

• 3 large EGGS
• 1 cup UNSWEETENED APPLESAUCE
• 1 tsp PURE ALMOND EXTRACT
• 60 drops LIQUID STEVIA (or 1/4-1/3 cup honey or maple syrup)
• 1 tbsp LEMON ZEST
• JUICE OF 1 LEMON
• 1/2 tsp BAKING SODA
• 3/4 tsp BAKING POWDER
• 1/3 cup COCONUT FLOUR
• 1/2 cup ALMOND FLOUR
• 1 1/2 tbsp POPPY SEEDS

1. Preheat oven to 350 degrees F. Spray a 9 x 5″ loaf pan with coconut cooking oil or spray.

2. In a large bowl whisk eggs, applesauce, almond extract, Stevia (or sweetener of choice), lemon zest and juice. Mix in baking soda, powder, both flours and poppy seeds until well incorporated.

3. Pour batter into prepared pan and bake for 25-30 minutes, or until middle is set and top is golden brown. Let cool 10 minutes and remove from pan. Cut into 8 slices. Serving size, one slice.

VARIATIONS: Sub orange juice and zest for lemon. Add 1 cup frozen or fresh blueberries or raspberries to batter in place of poppy seeds.

NUTRITION INFO PER SERVING: 110 calories, 6g fat, 1g sat fat, 80mg cholesterol, 150mg sodium, 10g carb, 3g fiber, 4g sugar, 5g protein

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Cinnamon-Apple Spiced Granola (grain free)

Tags

almonds, applesauce, baking, cinnamon, coconut oil, cooking, dairy free, dates, food, gluten free, gluten free granola, granola, healthy breakfast, nuts, Paleo, wheat free

Absolutely my new go-to snack or dessert. Simple to make, crunchy, flavorful and no refined sugar or grains.

Make a signature cereal by adding other ingredients like raisins, unsweetened shredded coconut, pepita or sunflower seeds. Play around with seasonings, like warm pumpkin spice.

Unsweetened applesauce is a great substitute for oil when baking. I buy it in bulk for granola and my deliciously moist lemon poppy seed bread (recipe coming soon). Allergen free or not, you’ll devour this one. Eat healthy- feel healthy!

CINNAMON-APPLE SPICED GRANOLA (grain free)
gluten & dairy free
makes about 4 1/2 cups

• 2 cup RAW MIXED NUTS
• 2 tbsp GROUND FLAXSEED
• 1 tbsp CINNAMON, GROUND
• 1/2 tsp NUTMEG, GROUND
• 1 tsp ALLSPICE, GROUND
• 1/4 tsp GINGER, GROUND
• 1/4 tsp SEA SALT
• 7 DATES, MEDJOOL, pitted, chopped
• 1/2 cup UNSWEETENED APPLESAUCE
• 2 tbsp COCONUT OIL, UNREFINED
• 2 tbsp 100% PURE MAPLE SYRUP
• 1 tsp PURE VANILLA EXTRACT

1. Preheat oven to 325 degrees. Line a large rimmed baking sheet with parchment paper.

2. Combine nuts (I used cashew, walnut, pecan, hazelnut & almond mix), chopped dates, spices, flaxseed and salt in a food processor or blender. Pulse a few time until a crumbly mixture is formed.

3. Heat coconut oil, applesauce and maple syrup until melted slightly; whisk with vanilla extract until smooth. Add nut mixture and stir until well coated. Pour granola in an even layer on the prepared baking sheet. Bake for 25-30 minutes or until golden brown, turn every 8-10 minutes. Crumble and let cool. Serving size about 1/4 cup.
Great with unsweetened vanilla almond milk and fresh or frozen berries!

VARIATIONS: Add unsweetened shredded coconut, dark chocolate, raisins, other nuts or seeds.
NUTRITION INFO PER SERVING: 120 calories, 9g fat, 2.5g sat fat, 80mg sodium, 9g carb, 2g fiber, 6g sugar, 3g protein

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*Recipe adapted from Multiply Delicious blog, http://www.multiplydelicious.com/thefood/2012/11/apple-pie-paleo-granola