Fudgy Muffins - Gluten & Dairy Free!

By Coach Maria - Salus Nutritionist & Food Expert

From time to time, I get requests to convert, tweak or revamp a recipe for someone that is either gluten free, dairy free, sugar free or all of the above (yes, their diet is strict, but their health and body composition is incredible!).

Some of those recipe changes turn out great or even better than before and some of those recipe changes are...well....let's just say the recipe should be kept as-is!  (win some, lose some)

So when a dear friend of mine told me about her child's recent gluten/dairy intolerance diagnosis and how much her child would miss all the chocolaty, fudgy goodies she would often bake, I jumped at the opportunity to share with her some of the easy and delicious options for her child.

When I told her she could still bake for her child without missing out on chocolate flavor or even fudgy texture while all the while staying gluten free, she looked at me like I had just told her I was the one that actually discovered the moon!

She told me she had "tried the gluten free baked goods" and that they were "like eating tasteless cardboard" - skeptical doesn't even begin to describe her reaction.

I knew the only way to convince her was to bake some of my favorite recipes (prioritizing easy, easy, easy recipes), and let her and her child taste them.

Not only was she convinced with some of the samples, but she is now creating such incredible treats for her family, that they no longer use flour for anyone in the family!

This recipe, which uses no flour and includes ingredients most people already have in their home, was one of the sample treats we made together in her kitchen and was a winner with her child!

These muffins are fudgy, brownie-like and finger licking good.

So fudgy in fact, there is no need to add chocolate chips as is shown in the photo (although those chips were gluten/dairy free!).

Guiltless muffins?  Absolutely! 


Ingredients
serves 8

2 ripe bananas (the more ripe, the better!)
1 c nut or seed butter of choice (we have used peanut, almond, cashew and sunbutter!)
1/4 c pure maple syrup
1/3 c organic unsweetened cocoa powder

Preheat oven to 350 degrees.

Place all ingredients in food processor

Blend until smooth and creamy

Pour into lined muffin pan (I used silicone molds - they slide right out!). 
You could top with some chocolate chips if you'd like, but it's really not necessary!

Bake for 15-20 minutes (insert toothpick into muffin, if it comes out relatively clean, it's done).
Allow to cool completely before removing from the silicone liner.
Store in fridge or, if you think they will last longer than 5 days (ha!), place in freezer.


Nutritional Information Per Serving:
1 muffin per serving

Protein:    8g
Carbs:    21g
Fat:        10g
Sugars:  12g

Nutritional information are estimates and may vary

Hangry?

Your energy is depleting, the mind is obsessing over food, and you are becoming more short-tempered by the minute. All signs point to feeling “hangry”.

Hangry: When you are so hungry that your lack of food causes you to become angry, frustrated or both. (An amalgam of hungry and angry.)
*urbandictionary.com


Here are 3 easy ways you can avoid hunger-induced crankiness:
1. Eat More Often.   This doesn’t mean consume more food through out the day. It means that you should eat smaller meals more frequently. This is especially true for busy people; you get lost in the commotion of the day and realize you haven’t had anything to eat in the last 5 hours.
Low blood sugar= headaches, anxiety, and agitation.

2. Protein.   Protein helps you feel satisfied for longer periods of time. When you eat something made of simple carbs (candy, bagels, soda pop) you most likely notice your hunger comes back pretty quick. Healthy fats are also a great option (avocados, nuts, seeds, yogurt, etc.)

3. Eat happy foods.   Some of the most amazing research going on right now is testing the effects certain foods have on your mood. For example, cinnamon has been shown to improve concentration and for positivity, produce is on the top of the list.

I hope this helps! 

One Pot Chicken-la-King

By Coach Maria - Salus Nutritionist & Food Expert

Chicken a la King has pretty much stood the test of time.  It's one of the ultimate comfort foods containing tender chicken, plenty of veggies and mushrooms in a creamy sauce that is traditionally served over pasta or rice (we used to eat it over toasted bread growing up!).

Making an effort to feed my family lower refined carb and dairy free meals, I decided to tweak the traditional recipe to meet our health goals.

Although this recipe is full of colorful veggies, mushrooms and chicken, it does not include the often heavy ingredients that come from the traditional recipe.  Creaminess, however, is not lacking - this dish is creamy and delicious!

And because a bit of bacon makes everything taste better, that addition makes the meal!

Serve over cauliflower rice, zucchini noodles, or mashed sweet potato.

Ingredients
serves 4

4 oz bacon, chopped
1 onion, chopped
2 leeks, chopped
1 packaged sliced mushrooms
1 red or yellow bell pepper, diced
2 chicken breasts, diced
1/4-1/2 c white wine (optional, but it adds an amazing flavor! Sub with chicken stock if desired)
1 can full fat coconut milk (don't be afraid of the full fat milk - these are healthy and essential fats!)
1 Tblsp arrowroot powder dissolved in reserved 1/4 c coconut milk (tapioca works as well)

Heat large skillet over med high heat and sauté bacon until semi crispy.  Set aside and leave 2 Tblsp bacon fat.
Add onion and leeks to pan and cook until onion turns translucent (about 3-4 minutes).
Add chicken, mushrooms, cooked bacon and bell pepper.  Cook an additional 5 minutes.
Add white wine (or chicken broth) and cook until it is reduced by 3/4.
Add all but a 1/4 c of coconut milk.
Add the arrowroot and 1/4 c reserved coconut milk - cook until thickened (if too thickened, thin out by adding some water or chicken broth).
Season with some salt and pepper to taste.
Enjoy!


Nutritional Information Per Serving:

Protein:        8g
Carbs:        12g
Fat:            11g
Sugars:        4g


Nutritional information are estimates and may vary

Signs You Are Eating Your Emotions

www.saluslifestyles.blogspot.com
Do you eat your feelings?  Many of us eat our emotions without even realizing it.  While it’s okay to have an unnecessary snack every so often, you want to make sure it stays in check. Consequences of emotional eating are: weight gain, overworking the body, and becoming emotionally dependent on food.

Here are a few traits of emotional eating and how to cope if you think you meet the criteria.
1. Cravings are triggered by an emotion such as anger, anxiety, boredom, etc.
2. You eat when you are stressed.
3. You seek solace in food. You find yourself constantly requiring “comfort food” in order to relax.
4. You eat to feel happy.

Ways to cope:
Become more aware. This is super important because emotional eating can be unconscious the majority of the time. According to Dr. Susan Albers (psychologist at the Cleveland Clinic Hospital) it’s important to determine where and when you stress eat before trying to change anything. Do you stress eat at the office? Late at night? When you are alone? Find your pattern.

Replace it. Once you a ready to start omitting the stress snacks it’s important to replace it with something (your body is expecting it). Sip some tea, try a breathing exercise, send a quick text- whatever works for you.

I hope this helps!

Avocado Ranch Dressing

 

By Coach Maria - Salus Nutritionist & Food Expert

 

This extraordinarily creamy dressing is a nutrition powerhouse that is loaded with fiber and healthy fat!

 

It can be used for a wide variety of dishes like a taco salad (pictured above) egg or tuna salad (pictured below), coleslaw, spread for any sandwich or quesadilla, topped on a burger patty (pictured below) or scrambled eggs, or used to dip your favorite veggies.   

 

 

For those with food allergies or sensitivities, this dressing is free of soy, dairy and gluten.

 

 

This dressing keeps well in the fridge, but you might want to double the recipe, since you'll be wanting to put this on everything!

 

 

Ingredients

serves 6

 

1 avocado, pit removed

4 Tblsp olive oil

2 Tblsp lime juice

2 clove garlic, minced

2 tsp cilantro, chopped

2 Tblsp water

salt to taste

 

Add ingredients to food processor or blender.  Blend until creamy smooth (adding more water if you want it creamier).

Nutritional Information Per Serving:
serving size: 2 Tblsp

Protein:      0g
Carbs:        2g
Fat:          11g
Sugar:        0g


Nutritional information are estimates and may vary

GIVEAWAY

August 6th-11th

M’lis Probiotic- Synergized Acidophilus 

Helps MAINTAIN HEALTHY INTESTINAL ACTIVITY

PREVENTs BAD BREATH, GAS AND BLOATING

POWERFUL ACNE FIGHTER

TO ENTER…Follow us on Instagram @saluslifestyles & tag 3 friends in the comments below! Giveaway runs from August 6th-11th! GOOD LUCK!

Italian Meatballs

By Coach Maria - Salus Nutritionist & Food Expert

Don't have a lot of time to cook? Let's keep this one simple.

Ingredients / serves 8

1 lb grass fed ground beef (bison and/or lamb works well also)
1 lb turkey sausage
1/2 c onion, finely chopped (if time is critical, you can use dried onion flakes)
1/4 c almond flour
1 egg
1 tblsp italian seasoning

1 tblsp basil
1 tblsp garlic, minced
1/2 tsp onion salt (optional)
28 oz. organic tomatoes, crushed (no sugar added - I will use tomatoes purchased at our local farmer's market and finely chop, for fresh flavor)

Mix all ingredients except tomatoes in a large bowl. Shape into golf ball sized meatballs. Place in crockpot that has been lightly brushed with olive oil or insert a convenient crockpot bag for easy clean up! Pour tomatoes over meatballs. Cook on low for 6 hours (or high for 4).

Serve with a small salad!

Easy!

Nutritional Information Per Serving

Protein: 25g
Carbs: 7g
Fat: 11g
Sugar: 2g

Nutritional information are estimates and may vary