These gluten & grain free Rum Balls are the perfect way to get the party started during the holidays! Chocolate and rum come together in this recipe to make a rich and soul warming treat! Enjoy this healthy spin on rums balls any time of the year–not just the holidays.
My love for rum balls dates back to my little Jen days. My Nonna (a.k.a. Ma) use to make them for the family around Christmas time. Not sure who inspired her to make rum balls since they’re not a traditional Italian recipe, BUT I’m glad she did because they were delish!
Since my craving for rum balls is still strong, I decided to put a healthy spin on this popular treat which can be enjoyed any time of the year–not just the holidays.
Most traditional rum ball recipes are packed with low-quality and inflammatory ingredients like vanilla waffers, confectioners’ sugar and corn syrup.
Instead of using vanilla waffers, I use a combo of almond flour and shredded coconut, which creates a great gluten free base. I also kicked nasty corn syrup and confectioners’ sugar out and replaced them with a natural and pure sweetener, maple syrup.
The combination of coconut, rum and chocolate makes this a delicious treat you’ll crave all year round. Give this easy, no-bake recipe a try!
For a alcohol free and kid friendly version, omit rum and increase maple syrup to 1/2 cup.
These gluten & grain free Rum Balls are the perfect way to get the party started during the holidays! Chocolate and rum come together in this recipe to make a rich and soul warming treat! Enjoy this healthy spin on rums balls any time of the year--not just the holidays.
This Healthy Trail Mix contains the perfect combination of tastes and textures. From nutty & crunchy to fruity, chocolatey & chewy–you’ll never get bored of this healthy snack. This trail mix is plant-based, paleo, low-carb & delicious!
Trail mixes make for a great snack when you’re on the go. They’re easy to carry around in a zip-lock bag or small container and the right mix will do a solid job of satisfying a hungry belly in-between meals.
BUT beware … many trail mixes on the grocery store shelves contain nuts that have been roasted at high temperatures, low-quality oils, excess salt, and/or high amounts of sugar from dried fruit.
Since it’s not easy to find a squeaky clean trail mix, I like to make my own. They’re real easy to put together and you have full control over what goes in them. You can get super creative or keep it simple – you’re the boss of your trail mix!
This Healthy Trail Mix contains the perfect combination of tastes and textures. From nutty & crunchy to fruity & chocolatey, you'll never get bored of this healthy snack. This trail mix is plant-based, paleo, low-carb & delicious!
These no-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they’re naturally sweetened with honey.
Honey (and maple syrup) is a great alternative to refined sugar and artificial sweeteners when you’re looking to create healthy desserts, treats or snacks.
Did you know consuming high amounts of refined sugar and artificial sweeteners can contribute to IBS and other digestive system disorders.
Most artificial sweeteners cause symptoms of indigestion, including gas, bloating, cramping and constipation.
A big step you can take towards creating a healthier gut and supporting digestion is to remove refined sugar and artificial sweeteners from your diet and use small amounts of unrefined natural sweeteners like honey and maple syrup instead – if needed.
Now it’s time to give these creamy and super satisfying bars a try!
No-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they're sweetened with honey. Gluten, grain & dairy free. AIP, paleo & plant-based.
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.
Tiger Nut “NOatmeal” is a delicious nut & grain free version of oatmeal. This nutrient-packed breakfast is the perfect way to start your day!
Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.
They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.
Here are a couple of ways tiger nuts can support gut health …
FIBER
Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.
In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.
Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.
RESISTANCE STARCH
Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.
It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.
2tbspcoconut manna (for nut free "NOatmeal"), or nut butter of choice
Optional toppings:
Fresh fruit, cacao nibs, shredded coconut
Instructions
Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.
In one bowl beat eggs and milk together.
In another bowl, mash banana and coconut manna together with a fork.
Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.
Cook for 5-minutes or longer, stirring regularly so "NOatmeal" doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.
Feel free to top your "NOatmeal" with fresh fruit, cacao nibs or shredded coconut!
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!
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.
