Gluten free, refined sugar free sugar cookie

If you're sick of my love affair with oat flour, exit the page. 

If you live in utah and have been to slurp, you know the insane struggle of not going DAILY and getting their sugar cookies. Yes. Daily. They're so good. 

I was craving them today. Craving. So...I figured what's an hour wasted if there's a CHANCE I could recreate a healthier version. 

Needless to say, I wasn't expecting much. 

But the husband gave these a 8-9/10 and the whole family loved them later! I was so happy! Decorating sugar cookies was my favorite childhood activity and now I have a recipe I feel okay letting my child eat when he gets older! 

And it was easy! 

You'll need: (for the cookies) 

3 C oat flour

3/4 tsp baking powder

1/4 tsp salt 

1 stick grass fed butter 

1 free range egg 

1 C. Evaporated cane sugar 

1 tbsp water 

Set oven for 370 Fahrenheit. Grease cookie sheet and set aside. 

Mix flour, baking powder and salt together and set aside. Cream together softened butter, sugar, egg and water on medium speed for 2-3 minutes. Add flour mixture to liquid mixture 1/2 cup at a time until dough doesn't stick to the sides of the mixing bowl. 

Once completely mixed together, wrap in waxed paper and set in the freezer while you make your frosting! 

You'll need: (for frosting)

1.5 C evaporated cane sugar 

3 T tapioca flour 

1/2 stick butter (softened)

Water 

 

Add cane sugar and tapioca flour to a blender or magic bullet and blend until the consistency is a fine powder. Add butter and a little bit of water. Blend and add little amounts of water until it's the consistency you desire. Set aside. 

Remove cookie dough from the fridge and place on new piece of wax paper. Roll out and cut with the rim of a cup or choice of cookie cutters. 

Place on greased cookie sheet and bake 6-7 minutes. 

Remove from oven, cool, frost and enjoy!! 

Happy healthy healing!

❤️️️KBS 

Gluten Free/Refined Sugar Free Cinnamon Rolls.

My mom had this tradition every Sunday morning of LDS general conference to make cinnamon rolls. Since I am trying to eat clean, I have been the black sheep that has stopped that tradition. (boo me) however, I had my nieces and nephew over this weekend and decided I could make semi-clean cinnamon rolls. It's not a common occurrence that things turn out well when I experiment...but this, THANKFULLY, was an exception to the rule. :)

It's making me hungry all over again.

You will need:
Dough:
3 1/2 C Pamelas Bread Mix
1 Stick (1/2 Cup) Clarified Butter or Ghee
1/2 C small curd Cottage Cheese (hormone free, grass fed)
2/3 C warm water
1/2 t salt

Yeast Prep:
1/2 Warm water (almost scalding)
1 packet instant dry yeast
1 t coconut sugar
LET SIT FOR 5-10 MINUTES.

Filling:
1/2 C melted butter or Ghee
coconut sugar and organic cinnamon (enough to coat rolled dough)

Glaze:
See Recipe here!

Instructions:

1. In a standing mixer (Bosch, Kitchen Aide, etc) cream together cottage cheese and butter.
2. In a separate bowl, prep your yeast and let stand.
3. In the creamed mixture, add bread mix, water and salt; mix until dough is formed and smooth. (if you see chunks of the cottage cheese mixture, dont worry, they'll cook out.)
4. pour yeast mixture in with bread mixture and mix until  once again smooth.
5. LET DOUGH REST FOR 40-60 MINUTES
6. between two pieces of parchment paper, take dough and spread until about 1/4 inch thick.
7. remove top piece of parchment and spread filling mix evenly across dough.
8. lifting the edge of parchment paper closest to you, begin to roll the dough away from you until it folds and starts to roll up.
9. once rolled up, take unscented dental floss or thin thread and pull it through the dough until sliced in 2 inch rolls.
10. place on a greased cookie sheet and bake for 45 minutes at 350 degrees.

Gluten free, grain free healthified lunchables

I have a new favorite lunch. I channelled my inner child and really wanted lunchables. However, I've never tried a gluten free cracker that I like so that is the improvisation...and a tasty improvisation, too, I may add! 

Cucumber. :) 

It may seem strange, but think of how tasty a cucumber is, add some lunch meat and hormone free cheese in between that and you have a colorful, healthy combination! 

If you have left over cucumbers, just use sea salt and pepper to spice them up and enjoy! :) 

Happy healthy healing!! 

colorful cilantro lime nacho's (gluten free!)

Some nights it's hit and miss around here with healthy eating. As much as I obsess over this lifestyle, I sure haven't mastered it yet.... Yet. :)
However, when your husband yells: "nailed it, Ky!" as he's finishing his dinner, it makes this wannabe foodie proud.
This recipe was inspiration from one of my FAVORITE cafe fresh delicacies; the cilantro lime quesadilla. Nothing is better than that dish.
I got home around 9:30 last night and had half a mind to simply order out.. BUT...I don't know what I'd be eating and we all know how much I love that. So I started making dinner. And I don't regret it for half a second! It was so tasty!

Cilantro Lime Nacho's

• 1 bag all natural gluten-free corn chips
• 2 free range, boneless skinless chicken breasts; chopped
• 1 TBSP coconut oil
• 1 tsp all natural sea salt
• 1/2 bag organic white sweet corn
• 2 dollops all natural grass fed gluten free sour cream
• 1 cup shredded cheese (I used part Tillamook, part raw. Tillamook doesn't have artificial growth hormones. It's the only regular store brand I'd buy!)
• 1/2 TBS Bobs red mill corn starch (gluten free)
• 1/2 cup unsweetened almond milk (or coconut milk)
• One jar sugar free salsa (if you have a local sports, opt for the Chia, flax and quinoa salsa to add a little super to your food!)
• Cilantro
• Lime

To start, heat your coconut oil over medium heat. sautee some cilantro and salt until the cilantro looks crispy and brown. At that point, remove most of it from the oil, return to heat and add your chicken. Once your chicken is in, take half your lime and squeeze the juices from it onto your cooking chicken. 

In a separate pot, boil your corn. 

In another pot (sorry, I'm not the one pot chef) add your almond milk and corn starch (mixed in) and begin to let it simmer. Once it's simmered, slowly stir in your cheese a little at a time until cheese melts. Your sauce should begin to thicken and look like a light colored cheese sauce.

Once everything is cooked through, it is time to layer those nacho's!! Chips, chicken, corn, cilantro, cheese, salsa, sour cream, juice of lime and DEVOUR! 

Skinny Horchata

 So, I have this sister....

And she has this cute little family

And more motivation to work out in a single day than I think I have ever had in my whole life!

Needless to say, my sister has always known a thing or two when it comes to being fit and creating low fat delicacies! 

She'd make these little chocolate cookie things when we lived in cedar city that were low in calories and we would just down the whole pan while watching something refreshing such as 13 going on 30. 

That’s beside the point. I just wanted to let everyone know she has a low calorie baking/cooking/mixing history. 

I absolutely love her.

I wanted to make sure you all knew I DO NOT claim this recipe as my own. This is all SHAWNI! :) Hence the introduction. :)

Gluten free/sugar free/grain free/Paleo friendly horchata! 

 If you aren't familiar with horchata, it’s a Mexican drink that has milk, loads of sugar, rice (which kind of makes me gag) and spices. Shawni has taken this popular drink and turned it into a low calorie/sugar free (allergy friendly) delight! 

Get ready!

Skinny Horchata

1 C. Unsweetened vanilla almond milk
2 tsp. Stevia (truvia)
Cinnamon to taste (Shawni recommends a lot...cinnamon also is a powerful anti-oxidant and helps lower bad cholesterol so top it off, friends!)

Mix well and drink up!

 

three simple ingredients

FOR THOSE OF YOU WHO WERE WORRIED: this only has 30 calories in an 8 ounce glass and ZERO grams of sugar. Take that traditional horchata!! And it’s so simple! 

Drink up!

Happy, Healthy, Healing!! 

<3 KBS

Gluten Free Fried Chicken

I could have been born in the south and never once felt out of place. I. Love. fried. food. 

Tonight, because drumsticks were on sale at sprouts, I decided to make fried chicken gluten free style! You'll have to excuse the pictures...it wasn't until I smelled it cooking that I decided it may make the blog. :)

Most Paleo recipes for fried anything call for almond flour...I HATE the taste of almond flour, so this isn't going to be paleo, but it's gluten free and healthier nonetheless! :) 

You will need:

4-6 chicken drumsticks

2 eggs

2 cups brown rice flour

1 cup Coconut oil

Oregano

Garlic powder

Onion powder 

Paprika

Sea Salt

Pepper 

Melt coconut oil in skillet over medium heat.

In two separate bowls, sprinkle about 1/2 tbs of each spice/herb and about a teaspoon of salt and pepper. 

In one bowl crack two eggs and mix thoroughly. 

In the other bowl mix in the brown rice flour with the herbs and spices and mix thoroughly.

Dip raw chicken in egg mixture, then flour mixture. Once coated in flour mixture, dip again in egg mixture and then again in four mixture until completely coated. Then, add chicken to hot coconut oil. Repeat with each chicken leg.

Cook chicken in skillet until no longer pink and juices run clear. (About half hour)

Set chicken on paper towel and let cool until its comfortable to pick up. 

Enjoy! We ate them with red baked potatoes topped with raw milk cheese and lemon pepper. :) 

Happy healthy healing!! :) 

<3 KBS 

Paleo Nutella *update!

 Yet another update: click here to find out why this recipe is good for you while still being tasty!

I was 11 years old when I was introduced to the magic of nutella. But it wasn't in the states back then. My step dad used to travel to Europe multiple times a month. He would bring home all sorts of European delicacies and my favorite was nutella. No one does food as well as the Europeans.

Ever since I started eating clean and avoiding processed sugars, I naturally haven't had these treats in years.

HOWEVER, God is good and led me to a PALEO recipe for nutella. :) Holy Hannah, I must be doing something right!! I did tweak it a bit, or a lot, so I'm pretending it's my recipe. ;)

So, here it goes!!

Homemade Paleo Nutella

Ingredients

• 1 cup blanched hazelnuts
• 1/2 cup vanilla almond milk
• 1/2 cup evaporated cane sugar (you could try the subbing maple syrup, but evaporated cane sugar isn't refined so it's technically Paleo. :) since it's from it's original source)
• 1/4 cup unsweetened cocoa powder
• 2 tablespoons coconut oil or ghee
• pinch of celtic sea salt

1. pre-heat your oven to 375. Spread your hazelnuts in a thin layer and bake for 10-15 minutes until the brown skins are dark brown and flaky. 
2. Put hazelnuts in a bowl and let cool. 
3. Once cool, trap hazelnuts between two bowls and shake vigorously. Brown skins should flake right off. (Don't stress about them coming all way off. You just want a majority of them off. :)) 
4. Put the nuts in a food processor (or in my case, a magic bullet) and process until the natural oils start to emerge and the texture is smooth. (This may take a while, and you may have to scrape the sides of your food processor often)
5. Add remaining ingredients and blend until smooth. 
6. Store extra's in the fridge (if you have any) in a sealed container for up to two weeks. :)

We enjoyed some of our nutty nutella with strawberries and banana's!! 

I will make a disclaimer, I haven't had regular nutella in ages, so I am not sure if they compare EXACTLY, but from what I can remember, it was close. AND, it was mega tasty either way! 

This is why your hazelnut butter should look like before you add all the other ingredients. CREAMY. :) 

Luscious! 

ON a delicious strawberry!

Chocolate covered banana! (this was each our favorite thing we dipped)

Get your food processors cranking pals, it's worth the mess. :) 

Happy, healthy, healing!!

<3 KBS

*update 1. Um, I kinda woke up wanting this for breakfast...so I gave in. Don't judge. 

Update 2: the flavors set SO much better being in the fridge over night. I recommend greatly refrigerating it before eating it! Or eat half and half like we did! Ha. It's just that good! 

Hypothyroidism Recipes; Give your thyroid a Jumpstart!

if you're anything like me, you went over my post from yesterday, got a little overwhelmed with the foods that help thyroids and decided you just will have to be fat your whole entire life.
however, never fear. i am also the type of person who has a lot of down time at work at decided it would be fun to find recipes that not only were healthy, but would also would benefit a sluggish thyroid. i cant vouch for any of these because i have yet to try them...but i got a lot of them from a nutrition coaches blog who healed her thyroid via food!

enjoy!

Blackberry Power Smoothie

Prep time: 7 min
Making time: 1 min

Serves: 1

The Ingredients

• Handful of organic blueberries
• Handful of hemp seeds
• 1.5 tbsps of ground flax seed (flax seed meal)
• 1 tbsp of milk whistle
• 1/2 tsp camu camu powder
• Handful of almonds, pecans or walnuts
• 1 cup of warm water
• 1 tbsp of coconut oil or ghee
• 1 tbsp of pumpkin seeds (optional)
• 1 tsp raw honey (optional)

The Making

1. Combine all ingredients in a blender.
2. Blend till either very smooth or somewhat smooth if you like chunks in your smoothie.
3. Touch your heart and tell it you love it

Elimination Diet Friendly Almond Bread for your Thyroid Nutrition

Prep Time: 10 minutes

Cook Time: 30-40 minutes

Makes: 1 loaf (about 12 slices)

The Ingredients

• 1.5 tbsp ground flaxseed
• 4.5 tbsp water
• 1 1/4 cups almond flour
• 1/4 tsp sea salt
• 1 tsp baking soda
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tbsp coconut oil

The Making

1. Preheat the oven to 300 degrees F.
2. Add water to ground flaxseeds and mix well. Let sit to start forming a gel.
3. Grease the bottom of a baking pan
4. Mix the flour, salt, and baking soda together.
5. In the same bowl with the flaxseed mixture, add the honey and coconut oil and mix well.
6. Pour the wet ingredients into the dry.
7. Bake for 30-40 minutes, or until golden brown and toothpick inserted into the center comes out clean (be careful not to burn it!)

Enjoy this filling bread as is, with some coconut or almond butter, or fresh berries.

Thyroid Diet: Bill’s Chia Seed Pudding

Prep time: 5 min

Standing time: 15 min

Serves: 2

The Ingredients

• 4 tablespoons of chia seeds
• 1.5 glasses of coconut milk or any nut milk
• 1/2 teaspoon vanilla essence
• optional: 1 tablespoon coconut butter or oil for extra richness
• sea salt to taste
• 1 teaspoon honey
• 2 handfuls of fresh raspberries

The Making

1. Warm up the milk but do not boil
2. Add a pinch of salt
3. Whisk the chia seeds into the warm milk, add coconut butter or oil (if using) and let stand for 10/15 minutes to set to a gel consistency
4. Reheat after standing if required, or allow to cool completely
5. Whisk in the raspberries and drizzle on the honey
6. 2 tablespoons makes a very thick mixture, you can adjust to your own taste

Nutritious Thyroid Diet: GAPS Casserole

Have a hankering for a delicious, steaming casserole? Then this is the recipe for you! It combines a GAPS Stew with a cauliflower blend. Excellent for your a balanced, nutritious thyroid diet. Enjoy!

To make the stew:
The Ingredients

• 500g ground beef
• 15 cups (measured raw) of vegetables (carrots, broccoli, zucchini, mushrooms, bell peppers, kale, etc.)
• Animal fat, ghee, or coconut oil (as much as you want)
• onions, chopped
• garlic, minced
• Salt and pepper to taste

The Making

1. In your choice of fat, saute the chopped onions and minced garlic for 6-10 minutes.
2. Add ground beef and brown it.
3. Add tons of a variety of veggies!
4. Add water to reach all but the top two inches of veggies.
5. Simmer for 20-30 minutes.
6. Add salt, pepper, and ghee.
7. Blend, if desired.

To make the casserole:
The Ingredients

• A head of cauliflower, chopped
• Ghee
• Meat/bone broth
• Salt and pepper to taste

The Making

1. Make stew, above.
2. Separately, steam the chopped cauliflower until soft.
3. Blend it with ghee or meat/bone broth, salt and pepper.
4. Fill half of a loaf pan with stew.
5. Top with blended cauliflower.
6. Drizzle with ghee or broth.
7. Bake at 350°F for 30 minutes.

Roasted Honey Mustard Chicken with Tarragon

Prep time: 15 minutes

Cooking time: 1.5 to 2 hours

Serves: 4

The Ingredients

• 1 whole free-range organic chicken
• 1 tbsp olive oil

Dressing Paste

• 3 tbsps raw honey
• 2 tbsps mustard
• 5 sprigs of tarragon, finely chopped
• 2 tsps sea salt
• ½ tsp black pepper
• 1 lemon, juice of (the rest use for stuffing)

Chicken Stuffing

• 1 onion, roughly chopped
• 4 cloves of garlic, crushed
• 1 bunch of parsley
• 1 lemon, cut into two halves

Gravy (optional)

• 1 glass of dry white wine

The Making

1. Preheat the oven to 350F or 175C
2. Wash the chicken and pat it dry
3. Mix honey, mustard, tarragon, lemon, salt and pepper into a smooth dressing paste. If too thick, add a little olive oil
4. Lift the skin off the chicken and gently distribute the dressing paste under the skin, all around the chicken including the legs
5. Stuff the chicken with the onion, garlic, parsley and lemon
6. Give the chicken a final rub with the olive oil and place it in a pan
7. Stick the chicken in the oven
8. When browned on top, stick a wooden spoon into the cavity and turn the chicken around – this should happen at about the half-point (1 hour)
9. Roast the chicken in the oven for a total of 1.5 to 2 hours
10. Let the chicken cool off before cutting it into pieces
11. If you would like to have some gravy, place the pan you used to roast the chicken on a stove and pour a glass of white wine into it, stirring the pan so all the pieces come off. Keep boiling it until the liquid reduces in half.

Poppy Seed-Stuffed Apples

This is a very festive dish that will fill your house with so much aroma that people will wonder what is it that you are celebrating at your house. I learned to make (or rather eat) stuffed apples in Poland where I was born. Whenever mom had nothing sweet to serve, she would bake apples. Over time, she became more and more creative with what went into the apples. Poppy seeds and nuts were my absolute favorite and this is what I would like to share with you.
The Ingredients
12 large organic apples (yes, you want to get organic)
1 cup poppy seeds
¼ cup honey or coconut nectar
1 tbsp vanilla extract
1 cup pecans, chopped
½ tsp all spice
2oz (50g) dark orange chocolate, chopped to small pieces
2 tbsp coconut oil
The Making

1. Preheat the oven to 375F (190C)
2. Wash and dry the apples
3. Grease a glass baking form with half of the coconut oil
4. Cut out the core of the apples using a large spoon but do not cut through to the bottom
5. Use the rest of the coconut oil to cover the outside of each apple
6. Combine poppy seeds, honey, vanilla extract, nuts, all spice and chocolate in a bowl
7. Stuff apples with the filling
8. Bake till the outside of the apples is soft
9. Serve warm (not hot) or cold

You can make a whole batch of them and freeze them too. What a great grains-free, gluten-free and nutritionally rich desert.

Salmon Avocado Dip

Prep time: 10min

Cooking time: 4 min

Serves: many dips

The Ingredients

• 1 ripe organic avocado
• 6oz or 170g smoked salmon (or any smoked fish), you can also use canned pink salmon
• 2 tbsp fresh dill
• juice of 1 lemon or apple cider vinegar
• olive or coconut oil
• salt and pepper to taste

The Making

1. Mash avocado flesh with a fork
2. Separate salmon into small pieces and add to the avocado mash, continue working it with the fork
3. Add lemon, dill and the oil, and continue mixing it with the fork till texture becomes smooth

Serve on crackers, as a dip or add to a burrito wrap. Yum!

Arugula with Smoked Fish

Prep time: 7 min

Serves: 2

The Ingredients

• 2 handfuls of baby arugula
• smoked fish – as much as you like (make sure it’s free of nitrates)
• 1 avocado
• 4 tablespoons of olive oil
• 1 tablespoon of balsamic vinegar or lemon juice
• 1/4 teaspoon of sea salt

The Making

1. Combine arugula, smoked fish (torn to chunks), and avocado slices in a bowl
2. Whisk olive oil, balsamic vinegar (or lemon) and salt together they they emulsify
3. Pour the dressing over arugula

 if you visit the link, she has MANY other awesome looking recipes and most of them are paleo for you weirdo's like me. :) i am so grateful to have the time everyday to research and share my findings with you all!! lets change the health industry for ever! 

 

 

happy healthy healing!

<3 KBS

Tasty Detoxing

"Leeks" and "rutabagas" almost stopped me from making this recipe. I knew what a leek was...but the name was kind of a turn off for some reason (wonder why?) and a rutabaga was a foreign word to me. I decided that I would go to the store and if I could find all the ingredients, I would get it.

I decided to make a detox soup because it's been a while since I tried my tea detox...if you follow me on Facebook, you know all about how well the tea detox went...or didn't. I was mean and starving the whole entire time. A soup sounded a little bit safer to my marriage, happiness and overall health. I still regret the things i said and did to my husband out of "hanger" (hunger-anger) on that blasted tea diet. So, after I dismally found what is known as a rutabaga, I decided to make the detox. 

If you know me personally, or have read this blog, you know I am not an unhealthy eater. But when I made my gluten free, sugar free, health cake this week, I indulged a little much. :) As NOT bad as that cake was, I still needed this detox. Recipe here.

Now, I am here to report that leeks, despite the turn off of a name, are my new love affair and rutabaga's are my male mistress. YUM!! This was so much better, and filling, then the tea detox. :) EVERYONE needs to try it! And the best part is, is that this recipe is good for so many different dietary restrictions: Paleo (almost), gluten free, vegetarian, raw, vegan, etc. And it doesn't even taste bad. :) 

I will say, even though pinto beans are healthy, I used black beans. All of my research has simply deemed them to be the healthier of the two. Black beans contain flavonoids that help fight colon cancer...and let me tell you, as a crohnsen kid who is at high risk for colon cancer, I am willing to put anything in my body that will fight that SOB off. :)

I hope you're as excited about this detox as I was. This awesome lady even listed why everything in it was so good for you!! If I can get the husband to agree, this may be a weekly staple around here. :) You know me and my unadulterated love for anything with good health benefits! :)

Happy detoxing! 

Quinoa Breakfast

Somedays I just crave that comfort of oatmeal in the morning. Well, unfortunately I am out of gluten free oats and I was not in the mood for the grocery store...so quinoa here I come. This particular recipe instructed to cook the quinoa in vanilla almond milk...um, yes please!! You just cook it like normal in the almond milk! Then, add some liquid sweetener and top with anything you'd life. I chose raspberries blueberries blackberries and coconut. Mix hot and enjoy immediately!! :)