Artichoke dip is one of the most well loved appetizers out there but is often off limits for those of us who eat a dairy free diet. Well, not any longer my friends...

This delicious dip will blow your mind with its rich, creamy texture and flavor that comes from a combination of white beans and organic mayonnaise made from cage free eggs. 

It's the perfect addition to your upcoming Easter or Mother's Day brunch celebrations or makes an excellent snack to have on hand for some quick protein and fiber! Plus it comes together in less than 15 minutes.  Sometimes for variety, I'll stir in 1 tablespoon homemade pesto as well. 

Dairy Free Creamy Artichoke Dip: (PRINT RECIPE)

Ingredients:
2 cloves garlic, peeled
1 shallot, diced
2 tablespoons lemon juice
½ cup mayonnaise made from cage free eggs and olive oil
1 tablespoon extra virgin olive oil
1 tablespoon apple cider vinegar
1 (15-ounce) can great northern beans/cannellini beans, drained
½ teaspoon salt
½ teaspoon mustard powder
¼ teaspoon pepper
1 (4-ounce) can chopped green chilis, undrained
2 ½ cups canned artichoke hearts, drained (About 1 ½ cans)

Serve with your choice of:
Raw veggies
Gluten free seed crackers

Directions:

1. Get out your food processor or high power blender, then add garlic & shallots and pulse until minced.
2. Scrape down the sides and add your remaining ingredients EXCEPT the artichokes; process until well combined.
3. Add artichokes and pules a few times so that its incorporated but you still have some small chunks remaining.
4. Serve at room temperature or cold with fresh cut veggies and/or gluten free seed crackers. 

You can find this recipe and others like it in my Anti-Inflammatory Diet Spring eBook. 
YUM, YUM, and YUM!!

Enjoy!
Billie

This delightful bread is low in sugar but high in flavor and deliciousness and highlights one of my favorite seasonal foods - pumpkin!! Pumpkin used to be a year round food for me until I learned I had a histamine intolerance which made me sensitive to foods like pumpkin and cinnamon. So this whole year I've excluded these items from my diet, which has been challenging for me but has paid off.  And now that Fall has arrived, I'm treating myself to some of my favorite pumpkin recipes in small amounts and wanted to share some with you:)

This bread is super versatile and can be made into a dozen muffins if you prefer. I recommend adding your favorite "crunch" to this bread –I love walnuts because they are a healthy source of omega-6 fats and have been shown to be neuro-protective for the brain, but pecans or hazelnuts could also work well in this recipe.  Or for a special treat every once in awhile, add 1/3 cup dark or vegan chocolate chips or even some craisins or raisins.  

For more recipes like these, check out our Anti-Inflammatory Holiday Cookbook with over 20 holiday recipes, plus a holiday meal plan that can save you time and stress! ON SALE NOW -- MONDAY 10/31.

Grain Free Pumpkin Muffins: (PRINT RECIPE)
Serves 12

Ingredients:
Heaping ½ cup 100% pure pumpkin puree
¼ cup coconut flour*
1 ½ cups blanched almond flour or almond meal
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground ginger
1 teaspoon pumpkin pie spice
3 large organic, pastured eggs
3 tablespoons coconut palm sugar*
2 tablespoons maple syrup
1/3 cup coconut oil, melted (can sub melted ghee or avocado oil here instead)
1 teaspoon pure vanilla extract

*If you are sensitive to coconut, try using 1/3 cup tiger nut flour or quinoa here instead and swap the coconut sugar for additional maple syrup.*
 
Optional Ingredients: (Choose one)
1/4 cup chopped nuts (walnuts, pecans, or hazelnuts work well)
1/3 cup dark or vegan chocolate chips

Directions:

1. Heat oven to 350 degrees and grease the sides and bottom of an 8½-by-4½-inch loaf pan with a heaping teaspoon of coconut oil, then place a piece of parchment paper on the bottom.
2. In a large bowl, whisk flours, salt, baking soda, baking powder, pumpkin pie spice, cinnamon, and ginger.
3. In a separate bowl or in the bowl of a stand mixer, beat eggs, pumpkin puree, coconut sugar, maple syrup, melted oil or ghee, and vanilla for 60 seconds. 
4. Fold dry ingredients into wet ingredients and mix by hand with a spatula until well incorporated; add more coconut flour 1 tablespoon at a time if your batter is too thin and wet.
5. Then fold in chopped nuts or other toppings if using.
6. Pour batter into loaf pan and then place it in the oven to bake. 
7. Bake until golden brown and a toothpick inserted in the center comes out clean, about 35-45 minutes.
8. Allow loaf to cool for 15-25 minutes before removing it from the loaf pan. 
9. Place on wire rack to cool completely before slicing. 
10. Serve by itself or with some ghee, coconut oil, grass-fed butter, or apple butter and enjoy!!

p.s. - if you decide to make 12 muffins instead of bread, bake for 18-25 minutes or until a toothpick inserted in the center of the muffin comes out clean. Remove muffins from the tin but leave the muffin paper/wrapper on until completely cool. If you try to peel it too early, lots of the muffin will stick to the paper and it will be a mess!

Enjoy!
Billie

These muffins are a creative way to use up the endless amount of summer zucchini coming out of your garden or being dropped off by your neighbor from their garden. I don't have a garden currently but am lucky enough to have a neighbor who does:)

Last week our neighbor dropped off a big harvest and after making lots of zucchini pasta, I had to think of something else. And that is how this muffin recipe was born. You can make a regular or chocolate version of these muffins that are both super moist, fluffy, delicious, and filling! These are incredible and packed with vegetables and fiber to keep your blood sugar stabilized. A MUST TRY!! 

I like to pre-shred the zucchini onto some tea towels or paper towels and let it sweat out some moisture. Then blot with the towels to get rid of more moisture before using in the recipe. Store leftover shredded zucchini in 1 cup serving sizes in a freezer safe zip lock. This will allow you to defrost it at a later date for another batch of these fabulous muffins when a craving strikes! And it will...these are addictive! You can also stir shredded zucchini into a pasta sauce or casserole or lasagna for some added veggies:)

Lately, I've been experimenting with nut free flours and avoiding coconut specifically and was really surprised to find Tiger Nut Flour which I absolutely LOVE! It has both sweet and nutty notes and nice light texture. Despite its deceptive name, Tiger Nuts are not nuts are all, they are actually from the tuber family. So they are perfect for those who want grain free and nut free flour options. You can read more about tiger nuts and tiger nut flour on my post: What is Tiger Nut Flour? In the meantime, check out this recipe...you will not be disappointed!

Zucchini Bread Muffins (PRINT RECIPE)
Makes 12 muffins

Ingredients:
1 ¾ cup tiger nut flour**
1 ½ teaspoons ground cinnamon
½ teaspoon nutmeg
1 teaspoon baking soda
½ teaspoon salt
3 organic, pastured eggs
¼ cup honey, agave, or coconut nectar
½ cup applesauce
1 heaping cup shredded zucchini (with green peel on)
 
For the Chocolate-Zucchini Muffins: (use same recipe above with adjustments listed below)

• Add 4 tablespoons organic cocoa or cacao
• Decrease cinnamon to 1 teaspoon
• Omit the nutmeg
• Optional -Add dark chocolate or vegan chips if you want to desire:) It doesn't need them, so I left them out to keep the sugar content lower. 

Directions:

1. Preheat oven to 350 degrees and line a 12-cup muffin tin with muffin cup liners. Some liners will stick, so you can also spray them lightly with some coconut oil to help if you want.
2. Shred the zucchini onto tea towels or paper towels to allow it to sweat out some of the moisture. Blot it dry with the towels before adding to the batter.
3. Combine dry ingredients in a bowl, mix well, then set aside. If making the chocolate ones, include the cocoa powder in the dry ingredients.
4. Add wet ingredients including eggs, sweetener, and applesauce to the bowl of a stand mixer. Alternatively you could use a large bowl and  electric beaters. 
5. Beat on low for 30 seconds, then beat on high for 1 minute or until eggs mixture is frothy and foaming.
6. Add the shredded zucchini and beat on low for 10-20 seconds to incorporate.
7. With the mixer running or your electric beaters running on medium, slowly add the dry ingredients to the wet until completely incorporated. I like to stir it by hand the last 30 seconds  with a large spatula.
8. Pour evenly into muffin cups, filling about 2/3 of the way full – they will rise, don’t worry!
9. Bake in oven for 20-25 minutes until a toothpick inserted in the center comes out clean and they are golden brown on top.
10. Remove from muffin tin to cool on wire rack. Allow to cool completely before removing muffin liner paper so that muffin doesn’t stick.
11. Eat and enjoy!

*Each muffin has a total of 10 grams of sugar, but keep in mind that 5.8g of these come from the tiger nuts naturally. The remaining amount is the honey. You can ditch the sweetener completely and increase the apple sauce by 3 tablespoons if you are watching your sugar intake closely. I did this on one of my batches and the muffins still had a good amount of sweetness to them. 
 
**You can find Tiger Nut Flour online on Amazon or Thrive Market and it is also making its way onto shelves at some Whole Foods and other natural grocery stores. If you can’t find it, you can substitute almond flour here in the same amount if you’d like. 

Let me know what you think! Enjoy...
​~Billie

If you've never tried chia seed pudding, you are missing out! This recipe is a highly nutritious and energizing way to start the day or get through an afternoon slump.  Chia seeds are a low calorie, nutrient dense superfood that offer a great source of fiber, heart healthy omega-3 fats, and protein. Omega-3 fats are super important to get in each day in some way to help reduce inflammation and protect your heart and brain.  You can learn more on my blog: Health Benefits of Omega-3 Fats.

This pudding takes 5 minutes to make and will set overnight.  The chia seeds will absorb the liquid and expand into a pudding-like consistency.  And because chia seeds are so high in fiber and protein, just one serving will really work to stabilize your blood sugar levels, reduce sugar cravings,  and keep you feeling fuller longer.  Chia seeds can be very energizing, so I like this as a snack in the afternoon when I'm feeling fatigued and craving something sweet:)

The flavors and texture are very close to real chocolate pudding so you really feel like you are eating a sweet treat when this hits your mouth! 

Creamy Chocolate Chia Pudding (PRINT RECIPE):
Makes 4 small servings

Ingredients:
1 3/4 cups unsweetened non-dairy milk of choice
Heaping 1/3 cup chia seeds
2 tablespoons organic unsweetened cocoa powder or cacao nibs
½ teaspoon ground cinnamon
½ teaspoon 100% pure vanilla extract
2 tablespoons raw honey, maple syrup, or coconut sugar/nectar
Pinch of salt

Optional Toppings: (choose one)
¼ cup shredded unsweetened coconut
¼ cup raw walnuts, almonds, or macadamia nuts
2-3 strawberries, 6 raspberries or 9 blueberries**

Directions:

1. Combine all ingredients, except toppings, into the blender and blend on high until smooth and creamy, scraping down the sides as needed.
2. Pour into glass mason jar(s) or tuperware, cover and place in fridge to set for 3-5 hours.
3. Enjoy with desired topping.

This keeps well in the fridge for about 3-4 days.  So I like to make a batch at the beginning of the week and scoop out a snack in the afternoon! If you like simple, anti-inflammatory recipes like this one, check out our Anti-Inflammatory Meal Plans for a wide variety of easy meals and "make ahead" preparation plans. 

Let me know what you think about the pudding. What other types of chia pudding do you like?
~Billie

We call this smoothie the "sneaky green smoothie" because the berry flavor is delicious and dominant, making it very easy to hide some healthy leafy green vegetables:) This is a perfect way to get some greens into picky eaters like kids and maybe even your spouse!

In fact starting your day with a green smoothie can help to boost your metabolism and energy for the day, improve digestion, and reduce cravings for sugar and carbs later in the day. Plus berries are loaded with antioxidants that help neutralize free radicals that can lead to disease and early aging in your body -  especially blueberries which are one of the top anti-inflammatory foods on this planet! To learn more, check out our blog, Top 8 Anti-Inflammatory Foods. 

Sneaky Green Berry Smoothie: (PRINT RECIPE)
Serves 2

Ingredients:
1 cup organic spinach
1 -1 ½ cups lighter greens like romaine or cucumber
½ cup frozen organic berries of choice
½ of a ripe avocado, peeled & de-seeded
2 cups unsweetened non-dairy milk of choice (like almond, coconut, or hemp)
2 servings protein powder (2 scoops)
2 tablespoons ground organic flaxseed or chia seeds

Directions:

1. Place all ingredients into a blender and process on high until smooth.
2. Pour into two glasses and enjoy!

Enjoy friends!
​~Billie

These mini salmon cakes are moist on the inside with a slight crunch on the outside. They are busting with flavors but contain very simple ingredients so they come together easily and keep well for leftovers. Remember to choose wild caught salmon to prevent consuming harmful PCP's and antibiotics.  Wild caught salmon is an excellent source of Omega-3 fatty acids, which are know to be one of the most powerful medicines when it comes to reducing inflammation.  Healthy, versatile, and delicious - I know you will love this recipe! Check it out...

Quick Salmon Dill Cakes: (PRINT RECIPE)
4 Servings

Ingredients:
20 ounces wild caught salmon (canned or pre-cooked)*
2 tablespoons fresh dill
¼ red onion, minced
3 heaping tablespoons ground flaxseed
1 egg, lightly beaten
1 tablespoon Dijon mustard (optional)
½ teaspoon salt
½ teaspoon pepper
1 tablespoon organic ghee or coconut oil
1 lemon, cut into wedges

Directions:

1. Combine all ingredients, except oil and lemon wedges, in a large bowl and mix well to combine.
2. Use your hands to form small patties, about 2 inches in width. They will be a bit wet, just form them the best you can. Then place patties into "fridge" for 10-15 minutes to allow them to firm up before you cook them.
3. Heat ghee or oil in a large skillet (cast-iron if you have one) over medium heat. Tilt to coat the pan, then add patties, working in batches of four if necessary.
4. Cook patties for about 3-4 minutes per side or until golden brown and slightly crispy.
5. Serve hot or cold with fresh lemon juice squeezed on top. I like to serve these over mixed greens.

*Trader Joes sells 14.5-ounce cans of wild caught salmon for like $3.49; best price by a long shot I’ve found out there. Or you can buy fresh wild caught salmon filets. Add some salt, pepper, and lemon juice and bake in the oven at 400 degrees for 8-10 minutes. Then shred to make the “cakes”.
 
These also taste great cold – I like to double this recipe so that I can toss the leftover patties onto a salad for a great healthy lunch option. I hope you enjoy these as much I do! Leave me some feedback below if you try them out!

~Billie

I'm enjoying one of these as I write this blog today! This is a very filling smoothie that I like to use when a sweet or specifically chocolate craving hits. It tastes like dessert but I'm getting lots of healthy fats, protein, and fiber to keep me feeling full and satisfied.  Plus, it only has 4.1 grams of sugar and is under 10 grams of carbs per serving.  If you can't do chocolate, leave it out and just do Coconut-Macadamia Smoothie:)

Macadamia nuts are a great source of  monounsaturated fat, the same type of fat found olive oil and avocados. Monounsaturated fats are hailed as one of the best types of fat to prevent heart disease and several studies show that these healthy fats can also help  improve insulin resistance and reduce the risk of diabetes.  

Stay tuned tomorrow when we share all about the health benefits of monounsaturated fats on our "What's That?! Wednesday post" plus give you a couple new recipes to help you incorporate these into your diet with ease and deliciousness. 

Chocolate-Coconut Macadamia Smoothie (PRINT RECIPE)
Serves 2

Ingredients:
2 scoops unflavored, vanilla, or chocolate flavored protein powder of choice*
Heaping 1/3 cup raw, unsalted macadamia nuts
1 heaping tablespoon raw, organic cocoa powder or raw cacao nibs
1 teaspoon ground organic cinnamon
2 tablespoons raw coconut butter or raw coconut manna (different from coconut oil)
    OR 1/2 cup of raw, frozen coconut chunks or shavings
1-2 tablespoons chia seeds (optional) for extra fiber boost
2 cups unsweetened non-dairy milk of choice (Coconut, Hemp, or Almond)
1-2 cups ice cubes depending on how thick & cold you like it

Directions:

1. Place all ingredients into a blender and process on high until smooth.
2. Pour into two glasses and enjoy!

*Check out our blog, How to Choose a Protein Powder.  And if you like recipes like these, check out our 10 Day Sugar Detox eBook - a 10 day clean eating guide to help you incorporate healthy foods and reduce your sugar and simple carb intake. 

Enjoy friends!
~Billie

Chia seeds are a powerful super-food with healthy omega fats and energy boosting properties. They are packed with fiber and protein to keep you feeling full. Perfect for before or after a workout to boost your energy. Plus, cinnamon has been shown to help balance blood sugar and reduce cravings for sweets. So this is a great recipe to have handy when those sweet cravings hit and you want to make a healthy choice. 

This is just 1 of over 30 clean, low-carb and naturally sugar-free recipes in our new eBook, 10 Day Sugar Detox. This 10 day clean eating plan will help you decrease the amount of sugar in your diet, boost your metabolism, and even help you lose weight. Most recipes can be make in 30-45 minutes and the eBook includes a weekly "make-ahead" preparation plan as well as grocery shopping lists to help save you time and stress!

Cinnamon-Spiced Chia Pudding (PRINT RECIPE)
(Makes 4 servings)

Ingredients:
2 cups unsweetened almond milk or coconut milk
5-10 drops liquid stevia
1 teaspoon vanilla extract
1 teaspoon cinnamon
½ teaspoon ground ginger
6 tablespoons chia seeds

Optional Toppings:
¼ cup shredded unsweetened coconut
¼ cup raw walnuts, chopped
Fresh berries**

Directions:

1. Combine milk, stevia, vanilla, cinnamon, ginger in a small bowl and whisk vigorously until well combined and smooth.
2. Place chia seeds in a bowl or large mason jar and pour almond milk mixture on top, then stir well.
3. Allow mixture to sit for 1 minute and stir again, then let it sit for 10 minutes and give it one more good stir.
4. Cover bowl with plastic wrap or seal mason jar with lid and place pudding in the fridge to set overnight or for at least 6 hours. 
5. Stir in the morning and enjoy pudding by itself or with desired toppings. 

This keeps well in the fridge for about 3-5 days.  I like to make a batch at the beginning of the week and scoop out a snack when I’m craving something sweet!
 
**Adding berries will add more sugar to this meal and can increase your cravings for more sugar later in the day, so if you choose to add these, keep it to a small amount. Example: 2 strawberries, sliced or 6 blueberries.

Enjoy & let me know what you think,
Billie

These mini frittatas are a perfect way to get some clean protein, healthy fat, leafy greens, and antioxidant filled veggies in for the day. Have two of them for a quick weekday breakfast or pre-packed lunch with some mixed greens or a green protein smoothie on the side or have one as a snack during a busy day on the go. These taste great right out of the oven, but you can also reheat them in your toaster oven, microwave, or in your regular oven at 350 degrees on a cookie sheet.  We recommend making a big batch at the beginning of the week so that you can make two to six quick meals out of it depending on the size of your family.

We also designed this recipe so that you can customize it to your liking, seasonal availability, and what you actually have in your fridge:) In fact, these frittatas are a great way to use up veggies in your fridge that need to be used or leftover veggies from meals during the week. The frittatas pictured above contain kale, red onion, scallion, red bell pepper, and dill  - these are the items we had left in our fridge so I just tossed them all in! I encourage you to take the same approach and have some fun with it. If you need some suggestions to get the creativity going...you will find them below in the recipe text after the step by step pictures. 

Your first step is to start your quinoa if you don't have any cooked already on hand. While your quinoa cooks, you will chop the greens and dice the veggies and toss them into a skillet with some ghee, coconut oil, or organic, grass-fed butter. Once all veggies are sauteed, then add the cooked quinoa to the skillet and stir until well combined. Scoop quinoa-veggie mix into each of the 12 muffin cups evenly, about 1/2-2/3 way full. You can alternatively use a 9 X 13 casserole dish or pie dish. Add fresh herbs and cheese (if using). It will look like this:

Once you pour in the egg-milk mixture, your mini frittatas should be filled very close to the top but not quite:

Seasonal Vegetable & Quinoa Mini Frittatas (PRINT RECIPE) (PRINT DAIRY FREE RECIPE)
Makes 12 mini-frittatas

Ingredients:
½ cup dry quinoa, rinsed and drained
1 cup organic bone or vegetable broth or water
10 large, organic eggs from pastured chickens
½ cup non-dairy milk of choice – like coconut or hemp
2 tablespoons coconut oil or organic ghee, divided
5-6 cups of packed dark leafy greens – kale, chard, or spinach
2-3 cloves garlic, minced
2-3 cups diced seasonal veggies of choice - mix 2-3 different types; see suggestions below*
¼ cup fresh herbs or 2 tablespoons dried- such as: dill, basil, oregano, thyme, parsley, cilantro, rosemary, or sage
2 ounces shredded or crumbed cheese of choice - such as: feta, cheddar, Gruyere, Parmesan, or goat) (optional)
1/2 teaspoon salt 
1/2 teaspoon pepper

Directions:

1. Place water or broth in a medium pot and bring to a boil. Add the quinoa, reduce to simmer, cover and cook for 15 minutes or until done, stirring once half way through.
2. While quinoa cooks, dice your seasonal veggies very small and chop greens into small pieces. 
3. Preheat oven to 375 degrees and spray or wipe each muffin cup in a 12-muffin, muffin pan generously with oil or ghee. You can also use a 9 x 13 casserole dish as well, but increase eggs to 12 if you are doing this. 
4. Place a large skillet over medium-high heat and add ½ tablespoon of the oil or ghee, then tilt to coat and add the 2-3 cups seasonal veggies of choice.
5. Sauté veggies for 5 minutes until lightly browned, then add garlic and sauté for 1 minute, then add chopped greens and remaining ½ tablespoon oil or ghee and stir everything to combine well. Allow to sauté until greens are just starting to wilt, about 2-3 minutes. 
6. Add cooked quinoa to sautéed veggies and stir to combine well. 
7. Scoop quinoa-veggie mix into each of the 12 muffin cups until about 1/2-2/3 of the way full or spread evenly into the bottom of a casserole dish. Then sprinkle evenly with minced fresh herbs & your choice of cheese if using.
8. Whisk eggs and milk together in a large bowl and add salt and pepper, whisk well again.
9. Pour egg-milk mix into muffin cups evenly, filling them up to within a ¼-inch from the top.  Or pour into the casserole dish. TIP: Use a small spatula to lightly stir ingredients and let eggs spread into quinoa-veggie mix.
10. Bake mini frittatas for 20-25 minutes or casserole dish frittatas for 25-30 minutes or until a toothpick inserted into the center of the muffins or casserole dish comes out clean.
11. Use a knife around the edges of the frittata(s) to pull them away from the muffin pan or casserole dish.
12. Eat hot or reheat for an easy meal!

Recipe Combination Ideas:

• Refrigerator Frittatas – 2-3 cups of whatever veggies you have in your fridge:)
• Roasted Vegetable Frittatas – 2-3 cups roasted vegetables from leftover meal – broccoli, asparagus, onions, peppers, eggplant, zucchini cauliflower, etc
• Summer Frittatas: 1 large tomato, ½ pound mushrooms, 1 small onion, & basil
• Fall Frittatas: 1 small zucchini, 1 small red bell pepper, 1 small onion, & rosemary 
• Winter Frittatas: 1-2 heads broccoli, ½ pound mushrooms, 1 small onion, & sage or oregano
• Spring: 1 small bunch asparagus, 1 leek, 4 green onions, & fresh thyme or dill

We'd love to see the combinations you make...post back and let us know which are your favorites! Enjoy!

~Billie & Jen

If you are looking for a quick everyday breakfast that will satisfy both grown up and kiddo taste buds alike, try our Banana Protein Pancakes.  These babies come together in just 10 minutes and allow you to get your pancake fix without all the sugar, carbs, and grains to slow down your day and your brain. One small serving of 2 pancakes is only 8.7 grams of carbs and 4.9 grams of sugar PLUS you get 9.6 grams of clean protein. 

I love to have a small serving along side some organic chicken breakfast sausage and some steamed or sauteed greens or green juice for a complete, balanced breakfast.  These taste great all by themselves or add some toppings to your liking - just make sure to keep fruit, honey and/or maple syrup to a small serving size as suggested below so that you don't get a sugar overload. 

Banana Protein Pancakes (PRINT RECIPE)
Makes 4 small servings (two, 3"pancakes) or 2 larger ones (four, 3" inch pancakes)

Ingredients:
1 medium-large unripe (green-ish) banana*
2 large organic, pastured eggs
3-4 tablespoons protein powder – unflavored or vanilla**
1 teaspoon ground cinnamon
2 teaspoons coconut oil

Suggested Topping Options:
1/4 cup sliced banana
1/4 cup berries
1 tablespoon almond or peanut butter
1-3 teaspoons maple syrup
1-3 teaspoons honey
1 tablespoon unsalted butter or ghee

Directions:

1. Place banana in a small bowl, then use a fork to mash it smooth.
2. Add the eggs, 3 tablespoons protein powder, and cinnamon and whisk until well incorporated. If mixture is too thin, add 1 more tablespoon protein powder. The batter should be a similar consistency to regular pancakes.
3. Heat a medium skillet or griddle pan over medium heat, add 1 teaspoon coconut oil and swirl to coat pan.
4. Fill a ¼ measuring cup 2/3 of the way full with batter, then pour it into the skillet and use the back of the measuring cup to smooth it out into a nice 3” round pancake.
5. Repeat step 4, cooking 2-4 pancakes at a time, working in batches, depending on the size of your pan. Add remaining coconut oil as needed.
6. Let pancakes cook on first side until the edges start to bubble and get slightly brown, about 2-3 minutes, then carefully flip them over and brown the other side for an additional 2-3 minutes.
7. Serve with desired toppings or eat as is.

*Unripe or green bananas are an excellent form of resistant starch that helps to stabilize your blood sugar and prevent energy swings. 

**You could also do chocolate protein powder and make chocolate banana pancakes. Make sure to choose a protein powder that is gluten, dairy, soy and GMO free. We recommend vegetable based protein powder. Learn more and see what brands we recommend on our blog post: How to Choose a Protein Powder.

Enjoy!
~Billie & Jen

Protein shakes, smoothies, and drinks have become quite popular and there is good reason. When used correctly, protein shakes/smoothies can be a very effective tool to manage or lose weight, make a great small balanced snack or meal on the go, and can supplement nutrition as well as help to build muscle and curb cravings. However, the key to ensuring you get all these benefits out of your protein shakes or smoothies is choosing the right protein powder!

Easy right?! WRONG! It can be pretty overwhelming and downright frustrating choosing a protein powder with all the different choices and ingredients out there today. To help you narrow down your choices, this week's What's That?! Wednesday post discusses the top 6 things to look for when choosing a protein powder, plus we share our favorite brands, and give you a few recipes to please your palette, boost your nutrition, and curb your cravings!

Top 6 Things to Look For When Choosing  a Protein Powder:

1. Go for a Plant Based Protein Powder
   Pea protein or a blend of pea, quinoa, cranberry, chia, and/or chlorella. These types of powders are usually easier to digest for most people and contain healthy amounts of plant nutrients and fiber to give you a nutritional boost and keep you energy levels up.
   
   
2. Allergen Free (Gluten, Dairy, Soy, Casein, & Whey Free)
   While not everyone is "sensitive" to these allergens, several large scale studies show that these foods contribute to increased inflammatory responses as well as a decrease in your body's ability to burn fat and maintain a stable blood sugar. Modern day wheat and dairy can be filled with complex, toxic proteins that the body has a hard time digesting and therefor can lead to an increase in blood sugar and insulin responses which leaves you feeling fatigued. We find that the majority of our clients do best using a plant based protein powder. 
   
   
3. GMO-Free & Hormone-Free
   Avoid harmful chemicals, pesticide residue, and hormones that disrupt your body's ability to communicate, burn fat, and build muscle effectively. Choose organic, GMO free, and hormone free. 
   
   
4. High in Protein (>20 grams)
   Many products claim to be "protein drinks" when they are actually mostly starchy and sweet. To keep your cravings in check and help you build muscle, we recommend a powder with at least 20 grams of protein. 
   
   
5. Low in Carbs & Sugar (<15 grams of carbs and <than 10 grams of sugar)
   Getting the right type of carbs and as little sugar as possible will help you maintain your energy levels throughout the day, avoid fatigue, and diminish the cravings that can derail your health goals. 
   
   
6. No Artificial Sweeteners
   Avoid products with artificial sweeteners like splenda, sucralose, sorbitol, etc....these sweeteners can sabotage your health goals by making you hungrier, slowing your metabolism, decreasing bowl regularity and increasing bloating, fatigue and fat storage. 

Some of the brands that we use or know meet this criteria are:

• Plant Fusion
• Vega Sport
• Hemp Force or just straight Hemp Protein by Nutiva
• Jay Robb
• Vital  Proteins Grass-Fed Collagen Peptides
  

All of these brands can be found at more natural food stores as well as online from places like Amazon. I often find better deals online, especially if you are willing to do regular, pre-scheduled shipments - many online retail sites will give you a small discount for doing so. Like anything, it comes down to your taste, so you may have to try a few before you find the right one. Keep in mind you can always try the single serving packs as your test before buying a huge tub. 

Check out some of our favorite smoothie and shake recipes here:
Perfect Green Smoothie
Pumpkin Green Smoothie
"Kick Your Carvings" Chocolate Shake

~In good health,
BIllie & Jennifer

Hey friends...I'm back to share a new recipe with you...one that I know you are really gonna love! It's been about 2 months since I've been able to spend time in my kitchen experimenting with some new recipes and my soul has been craving it big time! 

This weekend I finally made it back into the kitchen for some of my favorite, "creative cooking and baking time"....aah...cooking, baking and eating whole foods really feeds my soul as much as my body.  Now it's time to share a new recipe that will hopefully fuel your soul and body as well. I instantly fell in love with these muffins after the first batch-  a great, fresh treat for Spring. These would be a perfect addition to your Easter Sunday or Mother's Day Brunch spread.

These little muffins use coconut flour as their base, you can learn more on our blog post: 4 Tips for Baking with Coconut Flour . They are light weight, grain-free, and low in carbs & sugar...a perfect treat in the perfect size for anyone following a paleo style or low carb diet. In fact they are under 6 grams of carbs and 4 grams of sugar per serving and super easy to make. Check it out...

Mini Honey-Lemon Muffins (PRINT RECIPE)
Makes 20 mini muffins or 12 regular size muffins

Ingredients:
6 organic, pastured eggs
½ cup unsweetened coconut milk (You can substitute your favorite milk instead if you prefer.)
¼ cup + 1 heaping tablespoon honey or agave
1 ½ teaspoons vanilla extract
¼ cup coconut oil, melted & divided
Juice and zest of one lemon
Heaping ½ cup coconut flour
¾ teaspoon baking power
½ teaspoon salt

Directions:

1. Preheat oven to 375 degrees and use half of melted coconut oil to liberally grease a muffin tray. Alternatively, you could line the pan with baking cups and decrease the total oil by 1 tablespoon.
2. Whisk eggs, coconut milk, honey, vanilla, lemon zest and juice and remaining oil in a large bowl until well combined.
3. In a separate bowl combine the coconut flour, baking powder, and salt and mix well.
4. Add the dry ingredients to the wet ingredients, stirring until fully incorporated and smooth.
5. Pour batter into muffin cups, filling about 2/3 of the way full. 
6. Bake for 10 minutes or until lightly browned and a toothpick inserted in the center of the muffin comes out clean. Bake for closer to 12-14 if making regular size muffins.

The lemony flavor gets stronger after they cool and ever more so the next day. These will stay moist in an airtight container for up to 4 days on your counter top if they last that long. If you'd like a richer taste, trying spreading on a little organic, grass-fed butter or ghee and drizzle some extra honey.

Let me know what you think. Happy Baking!
~Billie

My favorite warm beverage of choice on a cold day is a chai tea latte - hands down! I love how the spicy and sweet flavors come together to make each sip of the beverage satisfying and whimsical. Prior to making some really big changes to my diet about 4 years ago, I would swing through a Starbucks a few times a week and get a soy chai tea latte - usually a grande which adds up to 240 calories and 43 grams of sugar - WOW! YIKES! Not to mention, I was dropping around $80 a month on these high calorie/high sugar drinks. Sound familiar?! Hopefully now that I've confessed my chai tea latte sins...you will feel more comfortable to admit your sweet Starbucks beverage splurge.

These days when I need to get a fix,  I will occasionally splurge and buy the Tazo Chai tea concentrate (or similar) and mix it with unsweetened almond milk. It's one of my favorite treats and about once a week I will gladly blow my entire sugar allowance for the day to have my chai tea.

Recently I started experimenting with making my own chai tea concentrate and after several batches, developed this fabulous recipe that I think comes pretty close the boxed chai concentrates but with a bit less sugar. YAY! This recipe comes in at only 77 calories and can be sugar free for a one cup serving size. OH YES! Take a peek...

Chai Tea Latte (PRINT RECIPE)
Makes 10 servings; Serving Size: 1/2 cup tea concentrate + 1/2 cup milk of choice

Ingredients:
8 cups filtered water
2-inch piece in ginger root, peeled and chopped
3 cinnamon sticks
½ teaspoon whole black peppercorns
20 whole cloves
7 cardamom pods, gently smashed with the flat of a knife*
3 whole star anise*
1 heaping teaspoon nutmeg 
1 teaspoon organic vanilla extract
Zest of one orange
10-12 bags of black tea, preferably Darjeeling (depending on how caffeinated you want it)
½ cup organic honey or agave (for a sugar free option - substitute 4-6 drops of dark liquid stevia to each latte)

Directions:

1. Place water and next 9 ingredients through orange zest in a large pot over high heat and bring to a boil. Reduce heat and simmer uncovered for 20 minutes.
2. Add the tea bags and continue to simmer for an additional 15 minutes.
3. Remove the tea bags and strain tea through a fine mesh strainer to remove spices.
4. Place tea concentrate back into a pot on the stovetop where you had it simmering, but turn the heat off. Immediately add the honey while the tea is hot and stir until dissolved.
5. To make individual lattes, mix ½ cup chai tea concentrate with ½ cup of milk of choice. Heat tea and milk together or serve over ice for an iced latte.
6. Store leftover chia tea concentrate in an airtight container (I use a large Mason jar) in the fridge for up to 7 days.

This recipe makes a pretty big batch...so if you are making this for one or two people, I suggest cutting it in half so that you can go through the tea within the 7 day window.

**Whole cardamom pods and star anise can be pretty tough to find in a regular grocery store, but almost all natural food stores will carry these spices.

Enjoy, friends! 
~Billie

This recipe is 'DA BOMB! I've had several non grain-free/gluten free people try these and come back for THIRDS! I know the cashews in the ingredient list may throw you off...but just trust me on this one. Using coconut flour and cashews as our base cuts over HALF of the sugar and carbs compared to using whole wheat or white flour.  

My husband begs and pleads for these waffles most every weekend- he LOVES them! But, since I'm on a low sugar diet right now, I only give in about once every 6-8 weeks:) These are an excellent special treat every once in awhile on a lazy weekend morning and I know you will love them too.

Grain Free Banana-Cinnamon Waffles (PRINT RECIPE)
Makes 8-12 waffles depending on the size of your waffles

Ingredients:
3 large organic, pastured eggs, at room temperature
1/2 cup unsweetened coconut milk or regular whole milk (if you eat dairy)
2 tablespoons maple syrup
3 tablespoons coconut oil, melted (plus a little for greasing)
½ teaspoon pure vanilla extract
1 cup raw cashews
3 tablespoons coconut flour
¾ teaspoon baking soda
¼ teaspoon salt
¾ teaspoon ground cinnamon
1 ripe banana, peeled and mashed

Directions:

1. Get your waffle iron turned on- mine is only on and off, but if your waffle iron has settings, then set it to low. 
2. Place all ingredients in the order listed, expect for the banana, in a high-speed blender. 
3. Blend on low for 30 seconds, then increase to high and continue blending until the batter is completely smooth, about another 30 seconds. 
4. Add mashed banana and stir with a spatula or spoon to incorporate well into batter.
5. Brush a light layer of melted coconut oil onto waffle iron, then pour batter into waffle iron, filling halfway full, spreading evenly and close the lid.
6. Cook for 1-4 minutes (depending on your waffle iron). A good general rule is that when the steam slows down or stops rising from the iron, your waffles are done.

I know you will enjoy these, so get to it!  And share, like and comment if you are inspired to do so!
~Billie

Last Thanksgiving day I woke up and was confronted with several prepared holiday desserts sitting on my counter top - just staring at me asking to be eaten. Can you relate?! A few years ago, I would have started the day with a slice of pumpkin pie, a cookie, brownie, or something else sweet just because it was a holiday and I felt like I could treat myself.

But these days, I try to avoid sugar, especially first thing in the morning. My experience with myself and my clients is that if you start your day with sugar, your body will continue to crave carbs and sugar throughout the day. This can cause you to overeat or fill up on the wrong types of foods all day long. It can also turn on "fat storage" hormones like cortisol and insulin and tell your body to store fat and not burn it for energy. This can leave you feeling lethargic and a bit slow in the brain - not cool!

So instead, I thought I'd try something new in my blender to help me feel like I was getting a "special holiday treat". One of my traditional green smoothies, but with pumpkin puree and holiday spices. The result...AMAZING! So amazing in fact, I had to have one for the next three mornings straight:) And I HAD to get it up on the blog to share with you.

Pumpkin Green Smoothie (PRINT RECIPE)
Makes 2 smoothies

Ingredients:
1 cup spinach
1-1 1/2 cups romaine
1 scoop protein powder of choice*
2 tablespoons ground flaxseed
1 tablespoon almond butter**
1/4 cup 100% pure pumpkin puree
3/4 teaspoon pumpkin pie spice
1/4 teaspoon ground ginger or 1/2 teaspoon grated fresh ginger
1 1/2 cups unsweetened almond milk
1/2 cup - 1 cup ice cubes (depending on how cold and icy you like it)

Directions:

1. Place all ingredients into a blender and process on high until smooth.
2. Enjoy!

Hope you enjoy this just as much as I do!
~Billie

*We recommend a protein powder that is low in carbohydrates & sugars and high in protein. Use the 10/15/20 rule—you want 10 or LESS grams of sugar, 15 or LESS grams of total carbohydrates and 20 or MORE grams of protein per serving. Nutritional information assumes you follow the above rule when selecting your protein powder

**You can also do sunflower seed butter or just an additional scoop of protein powder if you prefer here.

The sweet potatoes in this dish make an excellent alternative to the traditional flour based pie crust...they provide a sweet taste to match the savory flavors of sausage and sage. Sweet potatoes are loaded with immune boosting antioxidants and make a great friendly carbohydrate choice because they work to stabilize your blood sugar and keep you feeling fuller longer compared to flour or white potatoes. Check out our blog, Health Benefits of Sweet Potatoes, to learn more and grab some other dishes that feature sweet potatoes. 

This quiche comes together in under 15 minutes hands-on time and makes for both a great casual breakfast or fancy brunch dish. Big winner in my household and with our guests!

Sausage & Sage Quiche with Sweet Potato Crust (PRINT RECIPE) 
Serves 6

Ingredients:
½ tablespoon coconut oil
1 small to medium sweet potato, peeled
½ pound organic chicken breakfast sausage, thinly sliced if precooked or casings removed & crumbled if raw
1 teaspoon chopped fresh sage (rosemary also works lovely here)
9 organic, pastured eggs
3 tablespoons whole milk (or non-dairy milk)
2 tablespoons gruyere cheese, grated (optional)
½ teaspoon sea salt
¼ teaspoon ground pepper

Directions:

1. Preheat the oven to 350°F.
2. Spread a very thin layer of coconut oil around the bottom and sides of a 9-inch pie plate.
3. Using a mandolin or a sharp knife, thinly slice the potato into 1⁄8-inch-thick disks.
4. Arrange the sweet potatoes in a concentric pattern, slightly overlapping them so they completely cover the bottom of the pie plate. You can also slice disks into half moon shapes and place them around and slightly up the sides of the pie plate.
5. Spread the sausage in a thin layer over the potatoes, trying to cover the entire surface of the pie plate.
6. Sprinkle evenly with sage and cheese (if using). 
7. Place the eggs, milk, salt, and pepper in a bowl and whisk vigorously.
8. Pour the beaten egg mixture into the pie dish and gently press down any sausage bits that float up.
9. Bake for 25 to 30 minutes, or until the center is set and the eggs have puffed up.

Time Saving Tips:
You can also do steps 2 through 6 ahead of time, cover and refrigerate.  Then add the egg-milk mixture in the morning and pop it into the oven to bake for an easy breakfast or brunch option. This quiche keeps very well in the fridge for up to 4 days and can be reheated for a nice lunch or snack.

PRINT GLUTEN FREE VERSION
PRINT GLUTEN & DAIRY FREE VERSION

Hope you enjoy this as much as we do!
~Billie

Starting your day with a green smoothie can help to regulate digestion, fight inflammation, assist in weight loss, and boost your immune system and energy level - lots of awesomeness in one drink!!  And that is why I am religious about my raw green smoothie or juice almost every morning. Read our blog, 4 Reasons to Make a Green Smoothie Part of Your Routine, to understand more about the health benefits of these awesome drinks. 

Not only are these drinks good for your health, they make excellent breakfasts that come together in a flash and anyone can learn how to make them - all you need is a blender and an open mind.  Green smoothies are an integral part of our 4 Week Detox Diet, on Sale Now Through Sunday 1/10!

In the meantime, follow these simple steps and you will be a green smoothie rockstar in no time!

5 Steps to Make the Perfect Green Smoothie:

1. Balance and rotate your greens.
   Too much of one thing is never a good thing - you should always strive for balance and moderation and that pertains to leafy green veggies as well. We recommend using a mixture of light and dark greens in each smoothie or overall in your week-long smoothie routine. You also want to mix it up to vary the types of greens you eat daily so you are not always using one kind of greens (like spinach). Spinach and chard both have high levels of oxalic acid which has been linked to the formation of kidney stones and can contribute to the blocked absorption of iron and calcium. On the other hand, kale and collards consumed raw in overabundance have been linked to suppressed thyroid function. Tossing in some light greens can help to neutralize oxalic acid and rotating the types of greens and combinations regularly will help make sure your body stays in the balanced zone.  The recipe below lists our recommendations for light and dark greens to choose from. 
   
   
2. Choose a base liquid.
   This is where you get to make a choice as to how creamy or "juice-like" you want your smoothie. A mostly water or coconut water based smoothie will be more like a thick juice in consistency. When you add something creamier like coconut milk or almond milk, your smoothie becomes a little creamy and thicker, kinda like a shake. For most of my smoothies, I prefer a mixture of coconut water and coconut milk, but I rotate in water-only based smoothies as well to change it up. 
   
   
3. Try frozen fruit and follow the 3:1 rule.
   Using frozen versus fresh fruit is the best way to help get that thicker, colder smoothie like consistency you are going for here. I like to peel my bananas at the begging of each week, then slice them in half and toss them in the freezer to pull out as needed. We also recommend following the 3:1 rule - use 3 parts greens to every 1 part fruit. It's super easy to blow this smoothie into a sugar packed, not so heathly breakfast by adding lots of fruit, so to keep your smoothie a HEALTHY, alkalizing smoothie use the 3:1 rule to keep yourself in check. If you are on antibiotics, have an autoimmune disease, or are battling bacterial, viral or fungal infections like candida or SIBO, we recommend following an even stricter protocol of no more than 1/4 cup of fruit per serving. 
   
   
4. Add and rotate superfood ingredients.
   Adding a bit of superfood deliciousness to each smoothie will help to add healthy fats and proteins that can work to stabilize blood sugar and energy levels and give you a boost of antioxidants. Add about 2 tablespoons of your choice of superfood ingredients like: ground flaxseed, hemp seeds, chia seeds, almonds, nut butters, avocado, cacao bits, etc.
   
   
5. Choose a protein powder that follows the 20/15/10 rule
   Including protein will help to keep you feeling fuller longer, but make sure to follow our 20/15/10 rule when choosing a protein powder to include in your smoothie.We recommend a protein powder that is low in carbohydrates & sugars and high in protein. You want 20 or more  grams of sugar, 15 or less grams of carbohydrates and 10 grams of less of sugar per serving. Check out some other tips to help you pick a healthy protein powder & which ones we recommend on our blog, How to Choose a Protein Powder. 

Try our Perfect Green Smoothie recipe below with lots of options to customize to your preference. And don't be too concerned when your drink comes out a grey or weird color instead of green, depending on your ingredient choices, that can happen. My favorite combination uses spinach, romaine, pineapple, frozen banana, coconut milk, coconut water, ice, and hemp seeds. 

Perfect Green Smoothie (PRINT RECIPE)
Makes 2 servings

Ingredients:
2 cups dark leafy greens (options: kale, chard, or spinach)
1 cup light greens (options: romaine, celery, cucumber, leafy lettuce)
½ cup frozen fruit (options: pineapple, mango, berries, etc)
½ of a medium green,unripe banana, frozen (or substitute 1/2 ripe avocado for creamy texture and healthy fat)
1 cup unsweetened non-dairy milk of choice (hemp, coconut, or almond)*
½  cup ice cubes or frozen milk cubes
2 scoops/servings of protein powder of choice (following 15/15 rule)
2 tablespoons super food ingredient (hemp seeds, flax seeds, chia seeds, almond butter, raw walnuts, cacao powder) 

Directions:

1. If you have a high powdered blender, place all ingredients in the blender and process until smooth. If you don’t have a high powdered blender, start by blending only the greens and the liquid together first until that looks smooth, then add the frozen items, protein powder, and superfood and blend until smooth and combined.
2. Serve immediately and enjoy!

*We recommend non-dairy milk or just water in green smoothies for most people, because dairy can disrupt the digestion and nutrient absorption of raw greens.

Try some of our other green smoothie recipes:
Chocolate Peanut Butter Green Smoothie
Sneaky Green Smoothie
Spring Refresh Smoothie
Pumpkin Green
Mint Chip Smoothie

Sending you each health and joy!
~Billie & Jen

As these first signs of Fall hit us, my soul wants to be spending more time in the kitchen baking and cooking savory meals.  Somehow Fall puts me in this mood every year and these muffins are a perfect way to celebrate the transition of seasons. They combine the fresh blueberries of summer with sweet fall apples and a hint of squash and cinnamon to make them mouthwatering delicious! I developed this recipe last year after being inspired by a recipe one of my friend's sent me and it has become our favorite muffin recipe. I use quinoa and almond flours here as they are heartier and more nutritious flours than whole wheat or all purpose.  These muffins are super light, moist, and full of flavor, plus the Anti-Inflammatory version has only 4.1 grams of sugar per muffin and only 15 net carbohydrates!

Butternut Squash, Apple, & Blueberry Muffins 
(PRINT RECIPE) (PRINT VEGAN VERSION) (PRINT ANTI-INFLAMMATORY VERSION)
Makes 12 Muffins

Ingredients:
½ cup 100% pure squash or pumpkin puree
1 ½ cups quinoa flour**
½ cup almond flour
½ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground ginger
3 large eggs
2 tablespoons coconut palm sugar 
2 tablespoons maple syrup or agave 
1/3 cup coconut oil, melted
1 teaspoon pure vanilla extract
1 teaspoon grated lemon zest
1 cup blueberries fresh or frozen and thawed
1 sweet apple (Gala, Pink Lady, Honey Crisp), peeled, cored, and grated or chopped into fine pieces
2 tablespoons chopped nuts (walnuts, almonds, or hazelnuts work well) (optional)

Directions:

1. Heat oven to 350 degrees and line a muffin pan with 12 baking cups.
2. In a large bowl, whisk flours, salt, baking soda, baking powder, cinnamon, and ginger. 
3. In a separate bowl, whisk together eggs, squash puree, sugar, maple syrup, oil, and vanilla until smooth. Then fold in lemon zest.
4. Fold wet ingredients into dry ingredients until well incorporated, then fold in apple and blueberries. The batter will be quite thick and sticky – this is normal. Spoon batter into baking cups and sprinkle with nuts if you desire.
5. Bake until golden brown and a toothpick inserted in centers comes out clean, about 20-25 minutes. 
6. Transfer to a wire rack to cool.

**If you don't have quinoa flour, you can use a blend of 3/4 cup brown rice flour and 1/2 cup sweet sorghum flour instead. This combination works very well. 

I hope you are each enjoying the start of Fall as much as I am. Let me know what you think...
~Billie

This simple, healthy treat is sure to become a fall family favorite! These are super kid friendly and a great way to pack a healthy dessert in your kid's lunchboxes. My husband says these taste like doughnut holes - YES! I love it when a healthy food gives you the feeling that you are really indulging on something sinful, don't you? Enough said...now go make the most of apple season and try some of these delicious snacks as soon as possible...you will not be disappointed!

Apple Oatmeal Snack Balls (PRINT RECIPE)
Makes about 15 snack balls

Ingredients:
1 cup whole rolled oats or gluten free rolled oats (also known as Old Fashioned oats)
1/2 cup (packed) coarsely grated peeled apple (I love pink lady and honey crisps, gala or fuji)
1/3 cup creamy unsweetened almond butter**
1/4 cup unsweetened applesauce
2 tablespoons ground flaxseed
2 tablespoons 100% pure maple syrup
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup raisins or craisins (optional)

Directions:

1. Preheat oven to 350 degrees F and line baking sheet with parchment paper.
2. In a large bowl, combine all ingredients (except raisins if using), and stir well to form a mass of 'dough'. 
3. Stir in raisins or craisins, if using.
4. Using moist hands (because the dough will be pretty wet and sticky) roll a heaping tablespoon size piece of dough into a ball and place on baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until lightly golden.
6. Cool completely (although I love these warm out of the oven) and store in an airtight container in the refrigerator for up to one week. 

**unsweetened sunflower butter works great as a nut free substitute. You can also use peanut butter here but may need to add another tablespoon of flaxseed since peanut butter is a little runnier in consistency than almond butter.

Please post back and let us know what you think after you try the recipe! Happy eating!
 ~Billie & Jen

This simple recipe highlights the flavors and crunch of fresh raw corn from the cob and gives you a high dose of anti-inflammatory Omega-3 fats from the wild caught salmon, all at the same time. The fritters are mostly fresh corn with only a small amount of organic corn meal and brown rice or quinoa flour added. This makes them pretty low in carbs and high on the crunch and freshness scale. 

These beauties also come together in around 30 minutes and make a great light meal paired with fresh greens or even roasted asparagus. This is hands down one of my husbands' favorite recipes and I thought is was about time that I share it with you as well. Check it out...

Summer Corn Fritters with Wild Smoked Salmon (PRINT RECIPE)
Serves 4

Ingredients:
2 ears corn (corn cut off the cob raw) or 1 1/2 cups frozen
¼ cup finely ground cornmeal
¼ cup whole wheat, brown rice flour, or quinoa flour
1 tablespoon arrowroot powder or cornstarch
1 teaspoon baking powder
¼ teaspoon salt
¼ teaspoon chili powder
¼ teaspoon freshly ground black pepper
½ jalapeño, seeded and finely chopped (1 diced green onion works well here too)
1 tablespoon fresh dill, chopped
1 egg, lightly beaten
½ cup milk of choice (whole, coconut, almond, soy, rice, hemp, etc)
1 tablespoon coconut or grapeseed oil
16 small slices smoked salmon or lox (about 8 ounces)
½ cup crème fraîche or sour cream*

*Dairy free use our Non-Dairy Sour Cream recipe or substitute a freshly sliced avocado for a dairy and soy free meal.

Directions:

1. If using frozen corn, rinse it under hot running water for 1 minute to defrost it. Drain well.
2. In a large bowl, whisk together the cornmeal,flour, arrowroot powder, baking powder, salt, chili powder, and black pepper.
3. Make a well in the center of the cornmeal mixture, and add the raw corn, jalapeño, dill, milk, and egg. Starting from the center, mix the wet ingredients, slowly combining them with the cornmeal mixture until it is just combined. The consistency will be a little thinner than pancake batter and that is ok – it will thicken as you let it sit.
4. Set aside for 10 minutes and do not stir, mix, or touch.
5. Add coconut oil to a large skillet over medium-high heat. When it is hot, carefully coat it with cooking spray. Give the corn fritter batter a good stir, then using a ¼ cup measure, pour the batter onto the hot griddle and spread it out using the back of the measuring cup to form fritters about 3 inches in diameter. Cook until they are golden on the bottom and bubbles are starting to appear on the surface, about 3 minutes. Then turn them over and cook until the other side is golden and the center is set, about 2 minutes more. Transfer the fritters to a plate and keep them warm while you cook the remainder. You will have about 8 total.
6. Plate on 4 separate plates by placing 2 fritters on each plate. Then top each with two slices of smoked salmon and a tablespoon of crème fraîche or sour cream. Serve immediately.

Mmmm....delicious! Take advantage of the fresh corn while you still can...I hope you enjoy these!

~Billie