As you know by now, one of the main missions behind my nutrition coaching practice is to help you achieve your health goals WITHOUT giving up the foods you love.
For those who no pre-existing medical concerns that means eating gluten, sugar, or any other so called 'baddies' without over eating, binging, sabotaging or feeling guilty.
However, what if you DO have a medical concern? Maybe you're celiac or just feel genuinely awful when you eat gluten. Maybe you're diabetic, pre-diabetic or just insulin resistant. Maybe you're lactose intolerant, have high cholesterol or other medical issues. What then? Should you still be able to eat gluten, or sugar or dairy and just get over it?
Genuinely if these foods are causing your body grief, omitting them is simply another way of respecting your body and treating it the way it deserves. However, what if you LOVE bread but are celiac, what if you LOVE sugar but are diabetic, what if you LOVE ice cream but can't have dairy?
Well my dear! That's where I come in! I can guarantee you that I can find a tasty variation of your favourite food so that you feel zero deprivation.
So, to prove that my programs will never deprive you - I've got dessert covered this week. I've taken two of my favourite foods one, a Canadian classic from my childhood and the other simply the perfect combo.
If you do not have medical concerns, remember, a little bit of sugar, gluten, or dairy will not hurt you! It's the dose that matters, not the food itself. Eat too much of anything and you can end up feeling awful. Go ahead and indulge in the real thing mindfully and intentionally, or enjoy these recipes that I think, tastes just as good.
Low Carb Peanut Butter Slice (GF, DF, LCHF)
1/2 cup sunflower seeds ground in a blender or food processor
1 Tbsp ground chia seeds
2 Tbsp melted coconut oil (I used this one)
1/2 tsp cinnamon
3/4 cup peanut butter
1/2 tsp Norbu sweetener (or Natvia)
1 tsp vanilla extract
1/4 cup coconut oil
2 Tbsp melted coconut oil
2 Tbsp raw cacao powder
1 tsp maple syrup or coconut syrup
Line a small loaf tin with baking paper.
Melt about 1/2 cup coconut oil
Mix the sunflower seeds, chia seeds, 2 Tbsp coconut oil and cinnamon in a small bowl. Press into the bottom of your loaf tin.
Place into the freezer to set.
While the base sets, mix the filling ingredients in a bowl until smooth and creamy. Pour on top of your base and return it to the freezer to set.
While the filling sets, whisk the toping ingredients together in a small bowl until there are no lumps. Remove the slice from the freezer and pour over the topping. Once again, return to the freezer (or fridge) to set.
Once everything has set properly. Remove from the fridge and cut into 10 squares. Store your squares in the fridge.
*Inspired by a recipe by Julia Mcphee
Low Carb Nanaimo Bars! (GF, LCHF)
I never give up a challenge, so when I was asked to create a 'low carb' version of a Nanaimo Bar, I was up for the task. These bars are inspired by a Canadian classic, served at most special (and not so special) occasions. To make it dairy free you could use coconut oil or dairy-free butter alternatives.
1/4 cup butter, melted
2 heaped Tbsp cacao powder (I used this one)
2 Tbsp Norbu or Natvia sweetener
1 small egg, beaten
1 tsp vanilla extract
1/2 cup almond meal
1/2 cup desiccated coconut
1/4 cup chopped walnuts (optional)
1/3 cup butter, softened but not melted.
2 Tbsp full fat coconut milk
1 tsp vanilla extract
1.5 Tbsp custard powder
1 cup Norbu or Natvia sweetener ground into a fine powder (I used my NutriBullet)
1/2 bar Green and Blacks 85% dark chocolate
1 Tbsp butter
Line a loaf pan with baking paper.
Mix the base ingredients together in a bowl and then press evenly into the bottom of your loaf pan. Place into the freezer to set.
In a small bowl, mix the custard powder, coconut milk and vanilla until smooth. Beat the butter with an electric mixer until smooth and creamy. Add the custard mixture and continue to blend. Add the sweetener gradually until it is all combined and smooth and creamy. Spread the mixture evenly over your base. Return to the freezer to set.
While the filling and base continues to set, melt the butter and chocolate together over a double boiler until melted. Remove the slice from the freezer and pour over the melted chocolate. Place in the fridge to set.
Remove and slice into 10 bars.
**I will warn you, that if you are not used to having sweet things - these are SUPER SWEET!!! Just like the original Nanaimo bars.
Want to learn more about how you can achieve your health goals without giving up the foods you love? Get in touch!
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