Chocolate Chunk Banana Muffins (Gluten & Grain Free, Paleo)

Chocolate Chunk Banana Muffins (Gluten & Grain Free, Paleo)

by | Nov 5, 2018

Chocolate Chunk Banana Muffins are soft, moist & full of delicious and natural flavour! They’re packed with all the good stuff, including quality protein and healthy fats + naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals. Paleo friendly and free of gluten, grains & dairy.

Five reasons to love this chocolate chunk banana muffin recipe …

  1. These muffins are easy to make with basic & wholesome ingredients. Only one bowl (or food processor) required!
  2. They’re gluten, grain & dairy free, yet they’re fluffy, moist and delicious. No one will know the difference.
  3. They’re naturally sweetened with banana, rather than loaded with refined sugar or artificial sweeteners.
  4. These muffins will warm your soul and taste even better with your morning coffee or espresso!
  5. They freeze well and thaw out fast at room temperature or defrost them in the microwave for 30 to 60 seconds, or until gently warmed through. You can also get them a little toasty in the oven or toaster-oven.

Chocolate Chunk Banana Muffins make for a healthy breakfast, snack or treat all year round.

Chocolate Chunk Banana Muffins

What you need for this recipe …

  • Eggs*
  • Coconut oil
  • Bananas
  • Honey or maple syrup (optional)
  • Coconut flour
  • Almond flour
  • Vanilla extract (optional)
  • Cinnamon
  • Baking soda
  • Dark chocolate bar (85% cacao or higher)

*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see recipe notes below).

Want more delicious & wholesome muffin recipes? Then you’ve got to try these …

Chocolate Chunk Banana Muffins (Gluten and Grain Free, Paleo)

Chocolate Chunk Banana Muffins

Chocolate Chunk Banana Muffins make for a healthy breakfast, snack or treat all year round. These muffins are soft, moist & full of delicious and natural flavour! They're packed with all the good stuff, including quality protein and healthy fats + naturally sweetened with ripe bananas. Paleo friendly and free of gluten, grains & dairy.
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 30 minutes
Course: Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 muffins

Ingredients
 

  • 4 pastured eggs*
  • 1/2 cup coconut oil, melted and cooled
  • 3 ripe bananas, mashed
  • 1 tbsp honey or maple syrup, optional
  • 1 tsp vanilla extract, optional
  • 1/2 cup coconut flour, sifted
  • 1/2 cup almond flour, sifted
  • 1 tsp ceylon cinnamon
  • 1 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 dark chocolate bar, 85% or higher, chopped into chunks

Instructions
 

  • Preheat oven to 350. Grease muffin tin with coconut oil or use liners.
  • Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
  • Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one)
  • Add chocolate chunks into the batter and mix (save some to add on top).
  • Fill muffin tins 3/4 of the way with batter. Top with remaining chocolate chunks.
  • Bake for 18-20 minutes. Let cool before removing from tray.

Notes

*Substitute with 4 flax eggs or 4 chia eggs for egg free version:
  • 1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
  • 1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
Keyword almond flour, banana, chocolate, coconut flour, coconut oil, healthy snacks, muffins
Creamy Broccoli Soup (AIP, Paleo, Keto)

Creamy Broccoli Soup (AIP, Paleo, Keto)

by | Oct 29, 2018

Creamy Broccoli Soup is easy to prepare and packed with lots of goodness! It’s a comforting, dairy free soup that makes for a delicious side to any meal during the cold months!

Remember those nights when Mom got lazy in the kitchen and whipped you up Cream Of Broccoli Soup out of a packet?

Well, this Creamy Broccoli Soup recipe throws that wannabe soup stuff down the drain–where it belongs!

Give this delicious dairy free, AIP, paleo & keto recipe a try. It’s the perfect wholesome side to any meal during the cold months.

Turn your soups into a complete & nutrient-rich meal in one easy step …

Just add 2 scoops of collagen powder into your bowl of soup and stir until powder dissolves. Collagen is loaded with nutrients that support your skin, hair, nails, bones, joints &  gut. Boost all your soups and smoothies with this powerful anti-aging ingredient!

Creamy Broccoli Soup AIP, Paleo, Keto

What you need for Creamy Broccoli Soup:

Want more wholesome soup recipes? You’ve got to try these …

Creamy Broccoli Soup AIP, Paleo, Keto

Creamy Broccoli Soup

Creamy Broccoli Soup is easy to prepare and packed with lots of goodness! It's a comforting, dairy free soup that makes for a delicious side to any meal during the cold months! AIP, paleo & keto friendly.
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Prep Time: 5 minutes
Cook Time: 4 hours
Total Time: 4 hours 5 minutes
Course: Side Dish, Soup
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 4

Equipment

  • Slow Cooker

Ingredients
 

  • 1 500 g bag frozen broccoli, or fresh broccoli crowns
  • 1 whole leek or 1 large onion, chopped
  • 2 cloves garlic, crushed
  • 1 can full fat coconut milk
  • 4 cups organic chicken broth
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Place all vegetables into a slow cooker.
  • Add salt, pepper, coconut milk & chicken broth. Mix everything together.
  • Cook for 4 hours on high or 6 hours on low.
  • Put cooked vegetables and liquid in a blender and blend until a creamy purée is formed. You can also place an immersion stick directly in the slow cooker to blend cooked ingredients.
  • Serve while still hot. Jar any extra soup, store in the fridge and use within a week.
Keyword dairy free, gluten free, grain free, healthy soup, soy free
Almond Butter Protein Balls (No-Bake, Keto, Paleo)

Almond Butter Protein Balls (No-Bake, Keto, Paleo)

by | Oct 25, 2018

Almond Butter 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 3 ingredients needed!

This recipe uses a high-quality & squeaky clean protein powder that’s packed with collagen–great for your skin, hair, joints & gut. It blends extremely well with almond butter so you won’t get any weird textures or flavours. It’s also extremely gentle on the gut, so it works well for people with a sensitive gut or IBS.

Feel free to try this recipe using your preferred protein powder. Just keep in mind, you may need to make slight adjustments to the recipe to form the right mixture and taste.

Once you make a batch, you can store them in the fridge or freezer, so you’ll always have this healthy snack ready to pop or take with you when you’re running out the door!

Almond Butter Protein Balls Paleo Keto No-Bake

What you need for Almond Butter Protein Balls

Want more healthy & delicious snack recipes? You’re going to love these …

 

Almond Butter Protein Balls

Almond Butter 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 3 ingredients needed!
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: Snack/Treat
Cuisine: Keto, Low-Carb, Paleo
Servings: 16 balls

Ingredients
 

  • 1 cup almond butter, unsweetened, raw or dry-roasted
  • 3/4 cup PurePaleo Protein, vanilla or chocolate*
  • 2 tbsp crushed nuts or seeds, optional, for crunchy topping
  • 1/4 tsp sea salt

Instructions
 

  • Using a food processor or high-power blender, combine almond butter, protein powder and sea salt. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it's too runny, add more protein powder.
  • Using a tablespoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 15 minutes then try again.
  • Roll balls in crushed nuts/seeds, if desired.
  • Place balls in large shallow glass container, leaving a bit of room between balls.
  • Store protein balls in fridge or freezer.

Notes

Get PurePaleo Protein Powder HERE!
Keyword almond butter, dairy free, gluten free, grain free, healthy snacks, protein powder, purepaleo protein, quick recipes, soy free, sugar free
Pumpkin Spice Latte (Dairy Free, Plant-Based, Paleo)

Pumpkin Spice Latte (Dairy Free, Plant-Based, Paleo)

by | Oct 10, 2018

Pumpkin Spice Latte is the perfect way to start a fall day! This latte is bursting with the warming spices of autumn–and is rich, creamy & delicious. It’s a healthy dairy free, paleo & plant-based hot drink you’ve got to try!

I’m officially obsessed with my morning Pumpkin Spice Latte. It’s to the point where I wonder how I survived all the other seasons without it!

I like to make my lattes rich and creamy by using canned coconut milk which has a higher fat content.

You can also add collagen powder if you’d like. It’s a simple way to boost this warm and comforting beverage with nutrients that support your bones, joints, skin, nails and gut! It also makes this latte super satisfying, so it tames a hungry belly in a healthy way.

Enjoy this latte with a Gluten Free Pumpkin Muffin. It’s a match made in pumpkin spice heaven!

Pumpkin Spice Latte Dairy Free Paleo Plant-Based

What you need for Pumpkin Spice Latte

  • Coconut or almond milk
  • Espresso
  • Pumpkin pie spice
  • Collagen powder (optional)
  • Maple syrup (optional)

Craving more healthy & delicious fall recipes? You’re going to love these:

Pumpkin Spice Latte Dairy Free Paleo Plant-Based

Pumpkin Spice Latte

Pumpkin Spice Latte is the perfect way to start a fall day! This latte is bursting with the warming spices of autumn--and is rich, creamy & delicious. It's a healthy dairy free, paleo & plant-based hot drink you've got to try!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Hot Drinks
Cuisine: Dairy Free, Keto, Low-Carb, Paleo, Plant-Based
Servings: 1

Ingredients
 

  • 1 cup unsweetened coconut or almond milk
  • 1 shot espresso
  • 1/4 - 1/2 tsp pumpkin pie spice
  • 1 tsp maple syrup, or other natural sweetener of choice
  • 1 scoop collagen powder, optional

Instructions
 

  • In a saucepan, warm milk, maple syrup, pumpkin pie spice and collagen over medium-low for roughly 5-minutes, stirring occasionally.
  • Froth using a blender, immersion stick or other tool. If you have an espresso machine with a steam wand you can mix, warm and froth ingredients at the same time.
  • Brew espresso then combine frothed milk with the espresso. Sprinkle with pumpkin pie spice, if desired.

Notes

For a rich and creamy latte, use light or full fat canned coconut milk.
 
Keyword coconut milk, dairy free, fall recipes, latte, pumpkin spice
Mocha Collagen Latte (Dairy Free, Keto, Paleo)

Mocha Collagen Latte (Dairy Free, Keto, Paleo)

by | Jul 25, 2018

Whole Body Collagen is my go-to collagen powder. I add it to smoothies and hot drinks like my Mocha Collagen Latte below. It’s an easy way to support my body with nutrients that I may not be getting through my diet.

Have you ever considered adding more collagen to your diet to help reduce the appearance of wrinkles, support your bones & joints or improve your gut health?

The best dietary sources of collagen are from inedible parts of animals, like bones and cartilage. The majority of Western diets aren’t rich in collagen since these animal parts tend to be discarded in food preparation and cooking.

Since animal food sources of collagen are less used, supplementation is an easy and accessible option to boost your intake.

The collagen found in most supplements is hydrolyzed, or separated, into amino acids making it more bioavailable (meaning its ability to be absorbed through the intestine and utilized in the body).

Studies have found that collagen in food has less bioavailability, compared to hydrolyzed collagen which is why collagen supplementation is very popular these days. 

Whole Body Collagen is my go-to collagen powder. I add it to smoothies and hot drinks like my Mocha Collagen Latte below. It’s an easy way to support my body with nutrients that I may not be getting through my diet.

Mocha Collagen Latte

Mocha Collagen Latte

INGREDIENTS: (serves 1)
1 cup coconut milk, unsweetened
1 shot espresso (or 1/2 cup strong coffee)
1 scoop collagen powder
1 tsp cacao powder
1 tsp honey or a pinch of stevia (optional)

INSTRUCTIONS:

Blend all ingredients for 30 seconds, pour into your favourite mug and enjoy!

What your scale isn’t telling you

What your scale isn’t telling you

by | Apr 16, 2018

HIn this article you’ll discover what your scale isn’t telling you about your weight and health, plus you’ll learn about better ways to track weight loss & positive shifts in your health.

Are you feeling discouraged by the number on your scale?

Have you started a new exercise program and/or diet, but despite all your efforts your weight just doesn’t seem to budge in the right direction?

What’s up with that?!

Believe it or not, no changes in your weight can still mean your moving in the right direction with your health and fat loss.

What your scale fails to tell you is how much fat, muscle, bone and water mass you have (also known as body composition). This missing piece of information is key since body composition tells us more about a healthy body than just weight alone.

Now wrap your head around this…

Muscle weighs more than fat, which means that as you become leaner, and start losing fat, your weight may not shift much and … wait for it… your weight may go up!

This is a common story for someone who starts an exercise program or changes their diet to include more nutrient-dense foods that help burn fat and build lean mass.

So, contrary to popular belief, no changes or an increase in your weight when starting new healthy habits, may in fact be great news for you.

Now let’s be honest, how many times have you stressed out about this? …

Going up 1lb then coming down 1lb, then going up 2lbs, but then coming down 2lbs. Now I’m up 3lbs, but wait I’m back down 3lbs. Oh s#!%, now it’s back up 1lb, but if you give me a moment to pee I can get it down another pound. Now I ate a bag of potato chips and I’ve gained 2lbs, so maybe I’ll skip breakfast and look, I’m back down 2lbs …

Frustrating, right? Let me explain what’s going on here.

Small changes on the scale over a short period of time are usually an indication of fluctuations in water weight NOT fat weight. For example, if you consume extra salt in your diet, your body may respond by retaining more water which will increase the number on your scale. This increase in weight has nothing to do with fat, but instead is a reflection of an increase in water weight.

So, next time the number on your scale goes up and down and all around from morning to night, PLEASE sip on some calming herbal tea and stop stepping on the scale!

Now that you have a better understanding of the downside to using weight as a tracking tool, let’s chat about markers that are more accurate for tracking healthy weight loss and positive changes in health.

5 ways to track weight loss & positive shifts in your health

1. Body Measurements

Rather than obsessing over pounds, track changes in your chest, waist, and hips. These measurements are a much better indicator of fat loss. Notice how your clothes fit—are your jeans feeling looser or more comfortable? That’s progress.

2. Energy Levels

How do you feel throughout the day? Are you experiencing more energy in the morning and sustaining it throughout the afternoon without crashing? Increased energy is a major sign of improved health.

3. Digestive Health

Your gut has a lot to say about your well-being. Notice changes in your bowel movements and GI symptoms—less bloating, gas, heartburn, or stomach pain? That’s a win for your gut health.

4. Sleep Quality

Good sleep = good health. Are you falling asleep faster, waking up less, and feeling more rested in the morning? Quality sleep helps with recovery, mood, and overall function.

5. Mood & Mental Well-Being

Are you feeling happier, less stressed, and more connected with others? A positive shift in your emotional state is a huge marker of overall health—far more meaningful than a number on a scale.

If you still want to use the scale as one of your tracking tools, here’s what I suggest …

Weigh yourself once a week, in the morning before any food or water is consumed.

For women – since weight tends to fluctuate more due to our monthly cycles, I recommend weighing yourself once a month (at the same period in your cycle) to avoid getting discouraged by large weight fluctuations that can happen during the course of a monthly cycle.

If you are having ANY negative thoughts and/or feelings around weighing yourself – I highly recommend getting rid of your scale since it will not contribute to your health and may hinder it (both mentally and physically).

At the end of the day, the number on the scale is just that – a number. It can tell you a small story about changes in your overall weight when looked at over longer periods of time, but it doesn’t tell you a whole lot about your body composition and overall health.