You can now enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare this plant-based & paleo Pumpkin Pie Chia Pudding! It makes for a great breakfast, snack or dessert during the autumn.
DID YOU KNOW? Chia seeds are high in several nutrients that are important for bone health, including calcium, phosphorus, magnesium and protein.
One ounce (28 grams) of chia seeds contains 18% of the RDI for calcium. Gram for gram, this is higher than most dairy products, making chia seeds a good source of calcium for people who don’t eat dairy.
However, it’s important to know that chia seeds also contain phytic acid, which reduces calcium absorption to some extent.
“What is phytic acid?” – you might be wondering. According to Stephan Guyenet:
“Phytic acid is a small molecule found in seeds like grains, beans, and nuts that binds (chelates) certain essential minerals—particularly calcium, iron, magnesium, and zinc—and reduces their absorption from food. What this means is that the nutritional value of these foods isn’t as high as you might expect if you looked them up in a nutritional database. Many traditionally-living cultures with grain-heavy diets used techniques such as soaking, grinding, and fermentation that reduce phytic acid levels and increase mineral availability.” (Learn more about phytic acid here).
Now get those chia seeds soaking so you can try this delicious autumn-inspired chia seed pudding.
What you need for Pumpkin Pie Chia Pudding:
Coconut milk
Chia seeds
Pumpkin puree
Maple syrup
Pumpkin pie spice
Vanilla extract
Craving more wholesome pumpkin recipes? You’re going to love these:
Pumpkin Pie Chia Pudding makes for a great breakfast, snack or dessert during the fall months. You can now enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare this plant-based & paleo pumpkin pie chia pudding!
Whisk all ingredients in a bowl until well combined.
Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).
Garnish with chopped pecans and pumpkins seeds before serving.
Lemon Sesame Protein Balls are perfect for a healthy mid-day snack or pre/post workout fuel! They’re are soft, chewy and very satisfying given that they’re loaded with good fats and protein. These no-bake balls are super easy to make with ONLY 4 ingredients needed!
DID YOU KNOW? Sesame seeds are beneficial for female hormones.
Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen.
Therefore, sesame seeds might be beneficial for women during menopause when estrogen levels drop. Phytoestrogens may help counteract hot flashes and other symptoms of low estrogen.
What’s more, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.
A 2012 study published in the Journal of Nutrition found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer. The study found that women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.
All that said, if you’re looking for an easy way to add more sesame seeds into your diet, try my Lemon Sesame Protein Balls.
These protein balls are great for a healthy mid-day snack or quick pre/post workout fuel. Make a batch and store them in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door.
Lemon Sesame Protein Balls are perfect for a healthy mid-day snack or pre/post workout fuel! They’re are soft, chewy and very satisfying given that they’re loaded with good fats and protein. These no-bake balls are super easy to make with ONLY 4 ingredients needed!
3/4cupPurePaleo Protein Powder vanilla, or PurePea Protein for plant-based version
6-8dropsfood-grade lemon essential oil , or 1.5 tsp lemon extract
2tbspsesame seeds, black or white
1/4tspsea salt
Instructions
Add sesame seed butter, protein powder, lemon oil or extract and sea salt into the food processor and combine ingredients. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it's too wet, add more protein powder. If it's too dry, add more sesame seed butter (1 tsp at a time).
Using a teaspoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 10-minutes then remove and form balls.
Roll balls into sesame seeds then place them in large shallow glass container so they're not touching one another.
Store protein balls in the fridge or freezer for a frozen treat. Once the balls have firmed up, feel free to stack them in a smaller container.
Coconut Matcha Protein Balls are a yummy snack filled with protein, tiger nuts, coconut, dates & matcha! They’re AIP friendly, paleo & delicious!
Did you know that coconut oil can be helpful when it comes to weight loss? Here are 3 ways coconut oil supports weight loss …
#1 BOOSTS METABOLISM
Coconut oil is high in MCTs (medium chain triglycerides), which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.
Several studies confirm that when humans replace the fats they are eating with MCT fats, they burn more calories.
Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).
#2 REDUCES APPETITE
Many studies on MCTs show that compared to the same amount of calories from other fats, MCTs increase feelings of fullness and lead to a reduction in calorie intake.
So, coconut oil boosts fat burning (“calories out”) and it also reduces appetite (“calories in”).
#3 SHRINKS BELLY FAT
Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.
Studies also show that MCTs lead to weight loss, but the weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.
Now give these delicious, coconut-rich protein balls a try! They’re AIP, Paleo & IBS friendly.
1/2cuptiger nut flour, or almond flour if not following AIP
4tbspPurePaleo Protein powder vanilla, or PurePea vanilla for vegan/not AIP version*
2tspmatcha green tea
4pitted dates, soaked for a few minutes
1/4cupcoconut oil, melted & cooled
1/2cupcoconut butter/manna, melted & cooled
Instructions
Add all ingredients into a food processor and process until ingredients start to stick together. If mixture is too dry, add 1 tsp of coconut butter or oil at a time. If mixture is too wet, add 1 tsp of tiger nut flour (or almond flour) at a time.
Scoop out mixture with a tablespoon, press firmly together then roll into balls.
Enjoy right away or store in an airtight container for later.
In this article, you’ll find a list of my favourite healthy snacks for when you’re on the go. These snacks are free of gluten, grains, dairy, soy, industrial vegetable and seed oils, artificial sugar and sweeteners and other unhealthy ingredients. If you’re following a paleo, low-carb, keto, AIP or plant-based diet, there’s lots of great options here for you.
How often do you find yourself in the air, on the road, behind a desk or running errands with no healthy food options when your hunger pains strike?
In today’s fast-paced world it’s easy to get suckered into the overwhelming amount of crappy snack options. Not only are people pressed for time these days, but they’re also short on places to get good quality food and snacks.
Keeping your kitchen stocked with easy ‘grab and go’ snacks is a great way to avoid getting caught in old eating patterns.
Below, you’ll find a list of snack foods that I keep my cupboards, fridge and freezer stocked with. On days when I’m on the go, I pack my bag with a couple of these items in case hunger strikes and I’m still far from home.
Healthy Snacks When You’re On The Go
Pack these wholefood snacks in a zip-lock bag or container and take them with you …
No-Bake Coconut Lemon Bars are creamy, refreshing & delicious! Only 4 simple ingredients needed to make this easy no-bake recipe. The perfect high-fiber and healthy snack for those following a plant-based, AIP, paleo or keto diet.
3 ways coconut meat can support gut health
1. Coconut meat is high in insoluble fiber (meaning that it doesn’t get digested), which helps bulk up your stool and supports healthy and regular bowel movements. Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.
2. Coconut meat is high in healthy fat which helps you absorb fat-soluble nutrients, including vitamins A, D, E, and K.
3. The MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.
Now it’s time to give these no-bake and super satisfying bars a try!
No-Bake Coconut Lemon Bars are creamy, refreshing & delicious! Only 4 simple ingredients needed to make this easy no-bake recipe. The perfect high-fiber and healthy snack for those following a plant-based, AIP, paleo or keto diet.
1/4cuphoney, replace with a low-carb sweetener for keto bars
4dropslemon essential oil (food grade), OR 1 tsp. lemon extract
Instructions
Line an 8 x 8-inch or 8 x 10-inch pan or glass container with parchment paper and set aside.
In a large bowl, add all ingredients and mix into a thick batter. If it's too crumbly, add a little extra honey or a tiny bit of water.
Pour the mixture into the lined pan/container. Using your hands or a spoon, press firmly into place. Refrigerate or freeze until firm. Cut into bars and enjoy!
Do you remember the days when you use to ride your pedal bike out to the local convenience store, pull out couch change from your pockets and go to town on Sour Keys, Fun Dip, Ring Pops, Big Foot – and a giant Freezie if you had enough coin?!?!
If I had to draw “Jen’s Food Plate” (from age 4 to 24), I’m certain 50% of that plate consisted of candy. No doubt about it, I was hooked on the white crystals.
Going back to my little Jen days, I remember Halloween (and the months following) being a VERY stressful time of the year for me. I turned into a top secret agent trying to hide my hard earned candy from my three sugar hungry brothers!
I’d hide out under tables and in closets munching on Mars bars and Skittles, hoping that no one would see me or the killer hiding spots I had for my sack of gold (aka. plastic grocery bag of sugar). AND if my brothers managed to find and tap into my stash, little Jen grew mean and Sour Ball green!
My days of popping Cherry Blasters should have ended in my teens, BUT instead, University was the peak of my sugar addiction! I remember late night candy runs to the 7 Eleven down the street from my dorm. My roommates and I would load up on bags of candy to get us through our late night study sessions.
Then check out this brilliant move I made … during my last years of school, I moved into a condo that had a Tutti Frutti candy store attached to it! Let’s just say, things spiraled down at that point – and it didn’t look as pretty as the spiral on a Lollipop.
You might be wondering what happened after my University days? Well, the muffin top growing out of my jeans was enough for me to kick my 20 + years of sugar addiction. “Jen’s Food Plate” from age 25 onward changed drastically – and so did my health because of it.
Knowing what I know now, I realize that all the refined sugar I was consuming (in combination with other low-quality foods) had a lot to do with issues I was dealing with like acne, psoriasis, messed up and painful periods, mood swings, fatigue, weight gain, and IBS.
I was able to correct many of these issues by cleaning up my diet and steering clear of “foods” that contained refined sugars. I never want to go down the path of sugar addiction again so I do my best to avoid foods that may be a trigger for me.
FAQ ..
Q: Do you miss candy? A: Um, ya! Who wouldn’t?! ?
Q: Was it hard to kick your sugar cravings? A: Yes, but only for the first 2-weeks or so, then I was able to re-engage with society. ?
Q: What do you eat now when you crave candy while binge watching Game of Thrones with your BF? A: SmartSweets!!! ?
That’s right, I eat candy again – and I’m proud of it!
I never thought I’d see the day where I’d be munching on a bag of Gummy Bears or Sweet Fish (my personal favourite) and not feel guilty or shitty for it.
SmartSweets are brilliant – and I highly recommend them if you’re looking for a healthy, sugar free candy to satisfy your sweet tooth.
FRUITY GUMMY BEARS: Soluble fibre from tapioca, gelatin, chicory root fibre, citric acid, malic acid, fruit and vegetable juice (for colour), natural fruit flavour, coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!
SOUR GUMMY BEARS: Soluble fibre from tapioca, chicory root fiber, gelatin, lactic acid, citric acid, rice flour, malic acid, fumaric acid, natural fruit flavor, fruit and vegetable juice (for color), coconut oil, stevia, carnauba wax. GET IT HERE!
SWEET FISH: Soluble fibre from tapioca, pectin, natural fruit flavor, citric acid, malic acid, carrageenan, fruity and vegetable juice (for color), coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!
SOUR BLAST BUDDIES: Soluble fibre from tapioca, lactic acid, pectin, chicory root fiber, rice flour, fumaric acid, malic acid, citric acid, fruity and vegetable juice (for color), natural fruit flavor, coconut oil, carrageenan, spirulina extract (for color), stevia leaf extract, carnauba wax. GET IT HERE!
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
