Flourless, Protein Pumpkin Bread

I've been making some huge changes to my eating habits these last couple of months.
And I couldn't be happier!  For the first time, I don't feel like I'm restricting myself.  

It all started with listening to an AMAZING podcast that you can find HERE, 

called Dishing Up Nutrition.  

Most people know my obsession with The Jillian Michaels Show podcast.  But Dishing Up Nutrition gives information about using natural foods to help heal your body.  The information they share is just mind blowing and so fascinating.  They are licensed nutritionists and they talk about using nutrition to improve skin, mood, muscle ache (such as, fibromyalgia)  illnesses, digestive problems (IBS), depression, allergies, sleep, metabolism, cravings (get rid of), inflammation, anxiety, joints....I mean the list goes on and ON!

The ones in BOLD, are the reasons why I chose to change my eating habits.   

So why these areas?

1. Skin- I have been having the most random breakouts, so this is a huge motivator for me.
2. Mood- I find myself getting agitated about the littlest things. 
3. Sleep- Sugar and processed carbs keep me up at night and takes me longer to get to sleep
4. Metabolism- I want to burn the most calories, and that comes from eating healthy foods.
5. Cravings- eating processed flours and sugars will cause you to keep wanting it and craving it causing well...an Addiction.
6. Inflammation- I have a slight case of scoliosis. Certain foods (processed) cause my muscles and back to hurt.
7. Depression- I have bouts of depression sporadically.  I struggle with using food as my happy drug, "I have to have this bowl of ice-cream to make me feel better."  I was tired of using sugar or processed carbs to make me feel better.
8. Anxiety- I've been dealing with anxiety since adolescence.  Processed foods causes my blood sugar to rapidly rise and fall causing my blood sugar to be unstable and therefore make me more anxious.

So now that you understand that I'm not changing my eating habits because I want to lose weight?!

It's SOOO the opposite. Plus I have a lot of motivators, as you can see above.  Dishing Up Nutrition has helped me turn to REAL FOOD.  And I LOVE it!  Before I use to eat a LOT of whole wheat bread.  Here's how some of my days went:

1.  A slice in the morning, sometimes 2 (with a bowl of cereal)

2.  a sandwich for lunch (2 slices)

3.  Sometimes a sandwich for dinner, if I was feeling lazy and didn't feel like cooking.

4.  Sometimes a slice of bread with peanut butter, a midnight snack

Carbs CARBS and MORE CARBS!!

As you can see I was eating a lot of BREAD...haha I love bread!

I was baking a ton too....as you can see from my blog...but a lot of it with whole wheat!  So I was a little confused.  I thought, as long as it's whole wheat, it's way better for you.  

Not necessarily.  Dr. William Davis, (Author of WHEAT BELLY) claims that 2 pieces of whole wheat bread raises your blood sugar faster than a candy bar.  Now I haven't read Wheat Belly but that fact caught my attention pretty fast.  In other words, wheat or any processed flours can cause Acne, mood swings, cravings, inflammation, anxiety, digestive problems etc.  So I thought, well it's time to make a change!

It took me a while to realize it, because the website/podcast doesn't refer themselves to the Paleolithic culture, they just encourage Real Food to promote Real Wellness.  But, if you need something to compare it to, I would say it's quite similar to what the Paleo diet believes in- Real food: Nuts, seeds, vegetables, fruit, Meat.  It.....Excludes grains, legumes, dairy products, white potatoes, refined salt, refined sugar, and processed oils.  

I do partake in a bit of legumes and a little bit of dairy, but rarely. 

When it comes to MEAT, I mostly eat chicken and occasionally ground beef.

I'll have a Steak maybe 1-3 times a year, Turkey- mostly around holidays, Lamb-rarely/never. Ribs-  4-5 times a year (because Blake and I LOVE Texas Roadhouse and they have THE BEST ribs)

Fish is a great source of many health benefits, such as healthy fats and protein.
But I'm just not a big fish eater. I'll maybe have it 1-2 times a year.

To get protein in other areas. I eat a lot of eggs. 

I probably eat 2-4 eggs per day!  

I LOVE eggs! I've never had a problem with eggs.

 I also eat Nuts, Beans (mostly kidney, black beans, white beans and chickpeas) , Seeds (If I have any in the house) and Quinoa which is great for protein- 9g per cup!

Go HERE to find a list of meatless ways to get protein!

So what I focus on most with every meal is: 40% protein, 30% carbs, 30% fats.

A typical breakfast for ME includes: 

1.  2 eggs cooked in coconut oil, scrambled with chopped spinach

2.  half a baked sweet potato

3.  5-6 almonds or walnuts 

I use to eat a bowl of cereal for breakfast in the morning but I would find 

myself hungry within the hour or ravenous right before lunch.

With my new regime of breakfast items, I have never found myself 

hungry or unsatiated in the morning.

Making the change to have no bread or processed flours or sugars was
quite daunting at first but if you find yourself having any of those same stumbling
blocks that I listed above, you find yourself super motivated as I have been!

There are lots of wonderful baking recipes that don't require wheat or other processed flours.  You can substitute with:

1.  Almond Flour

2.  Coconut Flour

3. Oat Flour......ETC

*These are what I've discovered thus far, you may find more :)

And when it comes to SUGAR, I get my sugar fill instead now from Sweet Potatoes, Bananas, Stevia, Agave Nectar Syrup (occasionally), Apples, Berries etc.

For Healthy FATS, I eat lots of avocados, Nuts- walnuts, pecans, almonds, macadamia nuts, cashews.. really any nut is fine (mostly I eat walnuts and almonds).  I also cook with Coconut Oil to add healthy saturated fats into my diet (yes, saturated fats are good for you, as long as it's natural)

I'm so excited about the changes I've been making!  Here are the changes I've noticed so far:

1.  My nightly chocolate cravings, sugar cravings have subsided (use to drive me insane)

2.  I sleep better at night

3.  My skin has improved amazingly

4.  I felt a little weak at first because my body was so use to having BREAD as my staple food, but now that I've been doing this for 2 months, I noticed that I have more energy before my workouts.

5.  My stomach is more lean and cut---super stoked about this one :) (hello? wheat = wheat belly..)

Holy shiz....I have been rambling. You know from my posts that I never ramble. I get to the point with all my recipes.  And also I want to mention that I will still continue to post recipes just like I have in the past, cookies, cupcakes etc. But I will also be including LOTS of low-carb/High-protein/with healthy fats---Recipes as well!

So with this post I just hope to kind of spread the word if ANYONE is dealing with similar things as me or other areas that I listed above and just know that it  CAN be easily fixed with Nutrition!

Okay, I'm done :) , now TRY this Delicious (Nutritional) recipe below!

Ingredients:
makes 2 small loaves


1/2 c pumpkin puree
1 ripe banana
1/3 c natural smooth peanut butter
4 eggs
2 Tbsp Agave Nectar Syrup
1 tsp vanilla extract
3 Tbsp Almond Flour
1 Tbsp cinnamon
1/4 tsp nutmeg
1/4 tsp pumpkin spice
1/4 tsp baking soda
1/4 tsp baking powder

1. In a blender or food processor, blend 1/2 c pumpkin puree, 1 banana, 1/3 c smooth peanut butter, 4 eggs, 2 Tbsp agave nectar syrup and 1 tsp vanilla extract until smooth.
2. Add 3 Tbsp almond flour, 1 Tbsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp pumpkin spice, 1/4 tsp baking soda and 1/4 tsp baking powder. Blend until well mixed.
3. Pour batter into 2 small loaf pans.  Bake in 375 degree oven for 30-35 minutes. 

*To check if done, press on loaf to see if it bounces back.  Or stick a toothpick in the middle and toothpick should come out clean, to show it's done.

Inspiration: PaleOMG

Banana Oatmeal Chocolate Chip Pancakes

 I love making a REAL breakfast on the weekends because I finally have TIME to do so.

I'm always rushing during the week to get just a bowl of cereal in right before work.

So I decided to change it up and make these delicious banana oatmeal chocolate chip pancakes.

These pancakes are incredibly light and fluffy!

And best part is they're healthy!

No added processed sugars, butter, eggs etc.

And yet they taste just as great, if not BETTER!

I added the mini chocolate chips because seriously, I can never get enough chocolate!  

I crave chocolate ALL..THE...FREAKEN...TIME!

So why not start off your morning with these healthy pancakes 

but add a lil' bit of chocolate to get those happy brain cells goin' for the day!

Ingredients:
makes 10 sm/med pancakes

1 1/2 c milk
1 c rolled oats
2 ripe bananas
1/2 c all-purpose flour
1 Tbsp + 1 tsp baking powder
1/4 c mini chocolate chips

Instructions:

1. In a blender, puree 1 1/2 c milk and 1 c rolled oats until smooth.
2. Add 2 ripe bananas, 1/2 c flour, 1 Tbsp + 1 tsp baking powder. Puree a few seconds more.
3. Let batter rest 10 minutes.
4. Pour batter into a medium bowl, mix in 1/4 c mini chocolate chips.
5. Heat a large nonstick skillet to medium heat. Mist with nonstick cooking spray.
6. Scoop batter onto skillet in 1/4 c increments.  Reduce heat to medium-low and cook pancakes until air-bubbles appear and underside is golden, about 4-5 minutes.
7. Flip and cook about 4-5 minutes more.  
8. Serve with sliced bananas and maple syrup!

Instructions with pictures

In a blender, puree 1 1/2 c milk and 1 c rolled oats until smooth.

Add 2 ripe bananas, 1/2 c flour, 1 Tbsp + 1 tsp baking powder. Puree a few seconds more.

Let batter rest 10 minutes.

Pour batter into a medium bowl, mix in 1/4 c mini chocolate chips.

Heat a large nonstick skillet to medium heat. Mist with nonstick cooking spray.

Scoop batter onto skillet in 1/4 c increments.  

Reduce heat to medium-low and cook pancakes until  air-bubbles appear and underside is golden, about 4-5 minutes.  Flip and cook about 4-5 minutes more.  

Serve with sliced bananas and maple syrup!

Festive Chocolate Covered Donuts

This festive donut is perfectly Kid-Friendly!

Kids will love making these donuts and 

honestly they can decorate them any way they like.

I used my Banana Donut Recipe which you can find HERE

   A perfect treat to share at your own Halloween Party 

or for kids to take to their classroom parties!

They're Easy, Fun and CUTE!

Ingredients:

Banana Donuts

1 cup semi-sweet chocolate chips, melted

1 1/2 c chocolate sprinkles, to dip in

Reese's Pieces candies, to decorate

Instructions

1. Melt 1 c chocolate chips, 30 second intervals. Dip cooled Donuts into chocolate.
2. Pour 1 1/2 c chocolate sprinkles into a bowl, Dip Chocolate covered donuts into sprinkles.
3. Decorate donuts with Reese's Pieces candies.

Pumpkin Bread

I LOVE this pumpkin bread.

It's perfectly moist with a nice 

streusel top and chunky, dark-chocolaty taste!

I just wanted everything in this pumpkin bread!

Ingredients:

3/4 c all-purpose flour

3/4 c white whole wheat flour (or all-purpose)

1 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

1/8 tsp ground ginger

1/8 tsp ground nutmeg

1/8 tsp ground cloves

1/3 c + 1 Tbsp almond milk (or milk)

1/4 c applesauce

1 c pureed pumpkin
3.5 oz Green & Black's Organic 70% Dark Chocolate, chopped

Streusel:

2 Tbsp all-purpose flour

1/4 c brown sugar

1/2 tsp cinnamon

1/4 c oats

1 Tbsp + 1 tsp Sunflower oil (or canola oil)

Instructions:

1. Whisk 3/4 c flour, 3/4 c white whole wheat flour, 1 tsp baking soda, 1/2 tsp salt, 1/2 tsp cinnamon, 1/8 tsp ground ginger, 1/8 tsp ground nutmeg, 1/8 tsp ground cloves.
2. In a separate bowl, with a spatula mix 1/3 c + 1 Tbsp almond milk, 1/4 c applesauce and 1 c pureed pumpkin.
3. Add dry ingredients to pumpkin mixture.
4. Add 3/4 c dark chocolate.
5. Pour pumpkin mixture into greased loaf pan.
6. To make streusel, Mix together 2 Tbsp flour, 1/4 c brown sugar, 1/2 tsp cinnamon, 1/4 c oats and 1 Tbsp + 1 tsp sunflower oil.
7. Generously sprinkle streusel on top of pumpkin mixture in loaf pan.
8. Bake in 350 degree oven for 60-65 minutes
9. cool in pan for 10 minutes
10. Take out loaf and completely cool on cooling rack.

Whisk 3/4 c flour, 3/4 c white whole wheat flour, 1 tsp baking soda, 

1/2 tsp salt, 1/2 tsp cinnamon, 1/8 tsp ground ginger, 

1/8 tsp ground nutmeg, 1/8 tsp ground cloves.

In a separate bowl, with a spatula mix 1/3 c + 1 Tbsp almond milk, 

1/4 c applesauce and 1 c pureed pumpkin.

Add dry ingredients to pumpkin mixture.

Add 3/4 c dark chocolate.

Pour pumpkin mixture into greased loaf pan.

To make streusel, mix together 2 Tbsp flour, 1/4 c brown sugar, 

1/2 tsp cinnamon, 1/4 c oats and 1 Tbsp + 1 tsp sunflower oil.

Generously sprinkle streusel on top of pumpkin mixture in loaf pan.

Bake in 350 degree oven for 60-65 minutes.

Cool in pan for 10 minutes. 

Take out and enjoy your warm, Pumpkin Bread!

Caramel Glazed Banana Donuts

These taste like you walked into a bakery and bought some amazing, FRESH donuts!

You will never want to buy those cheap grocery store donuts AGAIN!

I cannot believe how DELICIOUS these donuts are!

The caramel glaze is just so perfect with the banana flavor.

And of course the toffee bits just complete the whole experience of this yummy donut.

Right after I had one, I couldn't help myself but have another!

I just wanted to make sure the SECOND one tasted as good as the FIRST one.


My Hubby: "Best Donut Ever!"

Me: "My favorite recipe YET!"

Ingredients:
makes 6 donuts

Donuts
2 ripe small/medium bananas
1 egg
1/4 c melted butter
1 tsp vanilla
3/4 c all-purpose flour
3/8 c light brown sugar (just use half of your 3/4 c)
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg

Caramel Glaze
2 Tbsp butter
1/4 c light brown sugar
2 Tbsp milk
1/2 c powdered sugar
Toffee bits (to sprinkle donuts)

Instructions

1. Mash 2 ripe bananas with a potato masher.
2. Add 1 egg 1/4 c melted butter and 1 tsp vanilla.  Whisk until just blended.
3. In a separate bowl sift 3/4 c flour and MIX IN 3/8 c brown sugar, 1/4 tsp baking powder, 1/4 tsp baking soda, 1/4 tsp salt, 1/4 tsp cinnamon, 1/4 tsp nutmeg.
4. Add banana mixture to dry ingredients. Mix with a spatula until just blended.
5. Pour mixture into a ziploc bag and cut off one corner. In a greased donut pan, pipe dough 2/3 of the way.
6. Bake in 325 degree oven for 17 minutes.
7. GLAZE: Melt 2 Tbsp butter and 1/4 c brown sugar until it boils for 1-2 minutes.  
8. Add 1 Tbsp of milk.  Turn heat to LOW
9. Add 1/2 c powdered sugar and an additional 1 Tbsp of milk. 
10. Dip donuts into glaze and top with Toffee bits.

Instructions with pictures

Mash 2 ripe bananas with a potato masher.

Add 1 egg, 1/4 c melted butter and 1 tsp vanilla.  Whisk until just blended.

In a separate bowl sift 3/4 c flour.  

Add 3/8 c brown sugar, 1/4 tsp baking powder, 1/4 tsp baking soda, 

1/4 tsp salt, 1/4 tsp cinnamon, 1/4 tsp nutmeg.

Add banana mixture to dry ingredients. Mix with a spatula until just blended.

Pour mixture into a ziploc bag and cut off one corner. 

In a greased donut pan, pipe dough 2/3 of the way.

Bake in 325 degree oven for 17 minutes.

These smell SO GOOD when they come out of the oven.

GLAZE: 

1.  Melt 2 Tbsp butter and 1/4 c brown sugar.

2.  Stir while boiling for 1-2 minutes.  

3.  Add 1 Tbsp of milk.  Turn heat to LOW.

3.  Add 1/2 c powdered sugar. 

3.  Add an additional 1 Tbsp of milk. 

Dip donuts into glaze and top with Toffee bits.

Holy Cannoli!! Hands down, my favorite donut yet!  I can't wait to experiment with more recipes!

Vanilla Glazed Donuts

I've been wanting a donut pan for a while now.

I'm so excited I finally got one!

Baked donuts are the easiest to make. You can't mess them up!

For my first donut I just wanted to make a basic vanilla donut with sprinkles.

These donuts are Healthy and so so Delicious!

And I can't get over how stinkin' cute they look!

Ingredients:

makes 6 donuts

Donuts:

1 c whole wheat white flour (or all-purpose flour)

6 Tbsp stevia (or table sugar)

1 tsp baking powder

1/4 tsp cinnamon

3/4 c buttermilk (if using all-purpose four, only need 7 Tbsp buttermilk)

1 egg

2 tsp vanilla

1 Tbsp applesauce 

Glaze:

1/2 c powdered sugar

1 tsp vanilla

2 tsp milk

Instructions:

1. Whisk 1 c whole wheat white flour, 6 Tbsp stevia, 1 tsp baking powder and 1/4 tsp cinnamon.
2. Mix in 3/4 c buttermilk, 1 egg, 2 tsp vanilla and 1 Tbsp applesauce.
3. Pour batter into a sandwich bag and cut the end.  Squeeze batter onto pan 2/3 full.
4. Bake in 325 degree oven for 14-15 minutes.
5. While donuts are baking, Whisk together 1/2 c powdered sugar, 1 tsp vanilla and 2 tsp milk.
6. When done baking, let donuts cool in pans for 3-5 minutes.
7. Dip donuts into glaze and sprinkle generously with sprinkles!

Instructions with pictures:

Whisk 1 c whole wheat white flour, 6 Tbsp stevia, 1 tsp baking powder and 1/4 tsp cinnamon.

Mix in 3/4 c buttermilk, 1 egg, 2 tsp vanilla and 1 Tbsp applesauce.

Pour batter into a sandwich bag and cut the end.

Squeeze batter onto pan 2/3 full.

Bake in 325 degree oven for 14-15 minutes.

While donuts are baking, Whisk together 1/2 c powdered sugar, 1 tsp vanilla and 2 tsp milk.

When done baking, let donuts cool in pans for 3-5 minutes.

Dip donuts into glaze and sprinkle generously with sprinkles!

Cottage Cheese Belgian Waffles

We've had a Belgian Waffle maker for over a year now.  I can't believe it's taken me this long to use it.  Last night I had a huge craving for a BIG belgian waffle.

I decided to pack it with lots of good-for-you ingredients! This waffle is packed with Whole-wheat and a good amount of protein from the cottage cheese.

I try to use Stevia for recipes that ask for sugar because it's a natural sweetener made from plants.  The Organic Agave Nectar Syrup is also a natural sweet syrup that is made from a plant.  I highly recommend using both of those ingredients!

The waffles were absolutely delicious and I encourage you to get a belgian waffle maker.  They are so fun and easy!

Ingredients
Makes 2 BIG Belgian Waffles

(little less than) 1 cup, whole wheat flour (or all-purpose flour)
1 tsp baking powder
1/8 tsp baking soda
1/4 tsp salt
1 1/2 tsp cinnamon
1 1/2 tsp  sugar ( I used Stevia, natural sweetener)
1/2 cup cottage cheese
1/2 cup milk
1 egg
3 Tbs applesauce

Strawberry Topping
(for one belgian waffle)

1 handful of Strawberries
1 Tbsp Organic Agave Nectar Syrup (or maple syrup)

Instructions

1. Add (little less than) 1 cup whole wheat flour, 1 tsp baking soda, 1/4 tsp salt 1 1/2 tsp sugar and 1 1/2 tsp cinnamon.  Whisk ingredients.
2. In a separate bowl, beat together 1/2 c milk, 1/2 c cottage cheese and 1 egg. 
3. Add dry ingredients to wet ingredients. Mix with spatula.
4. Add 3 Tbsp of applesauce to mixture.
5. Pour heaping 2/3 c to Waffle maker.
6. Cook for 4-6 minutes, depending on how crispy you want them.  
7. Let Waffle cool on cooling rack while you make your Strawberry Topping!
8. Add 1 Tbsp Agave Nectar Syrup to (handful) strawberries and mix.
9. Pour Strawberry topping on top of waffle.  

Instructions with pictures

Add (little less than) 1 cup whole wheat flour, 1 tsp baking soda, 1/4 tsp salt 1 1/2 tsp sugar and 1 1/2 tsp cinnamon.  Whisk ingredients.

In a separate bowl, beat together 1/2 c milk, 1/2 c cottage cheese and 1 egg. 

Add dry ingredients to wet ingredients. Mix with spatula.

Add 3 Tbsp of applesauce to mixture.

Pour heaping 2/3 c to Waffle maker.

Cook for 4-6 minutes, depending on how crispy you want them.  

Mine were perfect at 4 min.

Let Waffle cool on cooling rack while you make your Strawberry Topping!

Aren't they beautiful looking!

Add 1 Tbsp Agave Nectar Syrup to (handful) strawberries and mix.

Pour Strawberry topping on top of waffle.  

I drizzled mine with a little more Agave Nectar Syrup!

Look at that Cottage-Cheesy-Goodness!

I can't wait to make more!

With Love,

Laura