Tag Archives: low carb

4 Guilt-Free SuperFood Dark ChocolatesđŸ«

10 May

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These chocolates are so easy to make that you will never want to buy chocolate at the store again! They are infused with superfoods, and have no sugar added! Dark chocolate is very nutritious because it is packed with antioxidants, iron, magnesium, copper, and can improve blood flow,  raise good cholesterol, protect your skin form UV rays, reduce inflammation, lower blood pressure, improve eyesight and improve cognitive function…and since these recipes have additional superfoods added to them, and no added sugar, you can feel 100% guilt-free!!

To make these all you do is melt the coconut oil and/or cacao butter on a double broiler, then mix in cacao powder and other ingredients listed, and garnish with the superfoods you mixed in as you please! Then pour into a silicon mold. I used this one click here. Freeze overnight, and there you have it! Best to keep these refrigerated once they are done freezing overnight.

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đŸ«Matcha-Reishi Chocolates:

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IMG_37361đŸ« Moringa-Chaga Chocolates:

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đŸ« Blueberry-Vanilla Chocolates:

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đŸ« Mint-Chlorophyll Chocolates:

Peace, Love, Superfoods ❀ Colleen Poling, RD

8 Mouthwatering Paleo-Vegan Breakfast Wraps

15 Apr

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What is a Pegan Diet? It is a hybrid of the paleo diet and a vegan diet, taking the best of both worlds and combining them together! I take the completely vegan (no meat, dairy or eggs) approach, and apply the best paleo recommendations for max benefits! 🙂 Focusing on: real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.

Colleen’s Pegan DOs:

Fruits and Vegetables: Organic green vegetables like leafy greens, bok choy, Brussels sprouts, cauliflower, kale, spinach, asparagus, romaine lettuce, and organic low sugar fruits like berries.

High-Quality Fats: Olive, coconut and avocado oils, in addition to avocados, hemp seeds, chia seeds, almonds, walnuts, pumpkin seeds, olives, Brain Octane, and daily algal oil for omega 3’s from a supplement or from a culinary oil like Thrive. 

Healthy Grains: Reach whole grains, such as quinoa, buckwheat, brown rice or forbidden rice. Keeping this to a very minimum, 1 serving/day max. A traditional paleo diet would not allow for grains. If you include hemp seeds, and even a protein powder like Vega one then will have an excellent essential amino acid profile while still limiting, or eliminating grains.

Beans and Lentils: A nutritional powerhouse and great source of protein. Choose only sprouted beans and lentils. A traditional paleo diet would not allow this, but vegans need beans and lentils in their diets.

Colleen’s Pegan DON’Ts:

Sugar: Added sugar should be kept to a minimum, if not completely eliminated. Watch out for sneaky sugars, even in the forms of agave, maple syrup and coconut sugar. A lower carbohydrate, low glycemic load is what to aim for. Sugar subs like Lakanto is a great alternative.

Gluten: Gluten free grains are recommended when following a pegan diet.

Dairy: On a vegan and paleo diet there is no dairy allowed! There are plenty of substitutes!

Franken-Foods: No processed vegan meats allowed! No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners. No vegetable oils like canola or safflower. Choosing organic, non-GMO foods whenever possible.

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Here are 8 easy Pegan Wraps I created that you can make for breakfast, or enjoy at any time of the day! All wraps are made with Seite Almond Flour Tortillas. Click on the underlined ingredient to learn where you can buy it, or how to make it!

1.Fat-Adapted Wrap:

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2.Galaxy Wrap:

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3.Crunch-Wrap Supreme:

  • Organic Roasted Red Pepper Hummus, Heirloom Tomatoes, Organic Avocado, Watermelon Seeds

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4. Fermented Wrap:

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5. Forest Wrap:

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6. Lizard Wrap:

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7. Buddha Wrap: 

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8. Bob Evans Wrap:

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Which one is your favorite????!!!?

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❀ Colleen Poling, RD

One Bowl Dark Chocolate Walnut, Pecan, Banana Bread. Vegan, GF, No Sugar Added

3 Apr

Banana Bread

Ingredients:

Directions:

  1. Preheat oven to 350 degrees. Line 4×8 -inch loaf pan with parchment paper. 
  2. In a food processor blend together all ingredients except pecans and walnuts. Pour Batter into lined loaf pan.
  3. Add nuts on top and cook in oven for 60 minutes or until fork inserted in center comes out clean.
  4. Let cool. Slice, Serve and enjoy! Works great as a snack in between meals!

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No Sugar Added, GF, Vegan Sweet Potato Muffins with Blueberry Coconut Whipped Cream

28 Mar

 

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Ingredients for Muffins

  • 1.5 cups organic gluten free oat flour (gluten free oats ground into a flour)
  • 1/2 cup organic almond flour
  • 1/2 cup Lakanto Monkfruit Sweetener 
  • 1 T baking powder
  • 1 tsp organic cinnamon
  • pinch sea salt
  • 1 cup mashed organic sweet potato
  • 2 T shredded organic carrots 
  • 1 cup cashew milk unsweetened 
  • 1 flax egg 
  • 1 tsp organic vanilla extract
  • 6 T smooth organic almond butter

Ingredients for Whipped Cream

  • 1 14-ounce can (414 ml) organic full fat coconut milk
  • 1/4  cup Lakanto Monkfruit Sweetener 
  • 1 tsp organic blueberry powder
  • 1/2 tsp organic vanilla extract

Directions for Muffins:

  1. Preheat the oven to 350 degrees and lightly grease 12 muffins tins with organic coconut oil.
  2. In a high speed blender, combine all your ingredients and blend until a fine batter is formed. If your nut butter is not smooth enough, you may want to melt it slightly beforehand.
  3. Divide the batter amongst the muffin tin and bake for 25-30 minutes. Ensure you check by inserting a skewer and once clean, they are done.
  4. Remove from oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely. Once cooled, top with whipped cream (below).

Directions for Whipped Cream:

  1. Chill your coconut cream or coconut milk in the refrigerator overnight, being sure not to shake or tip the can to encourage separation of the cream and liquid. 
  2. The next day, chill a large mixing bowl 10 minutes before whipping.
  3. Remove the coconut cream or milk from the fridge without tipping or shaking and remove the lid. Scrape out the top, thickened cream and leave the liquid behind (reserve for use in smoothies).
  4. Place hardened cream in your chilled mixing bowl. Beat for 30 seconds with a mixer until creamy. Then add vanilla, blueberry powder, Lakanto, and mix until creamy and smooth – about 1 minute. Taste and adjust sweetness as needed.
  5. Use immediately or refrigerate – it will harden and set in the fridge the longer it’s chilled. Best if devoured in a couple days! Enjoy! 

❀ Colleen Poling, RD

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Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan

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Reducing the amount of added sugar in your diet is one of the best things you can do for yourself. Even if you just reduce it 10%, it can have a significant effect on your health! Reducing the added sugar in your diet can lower blood pressure, cholesterol, triglycerides, decrease risk of heart attack, keep your brain sharp, decrease risk of developing dementia, keep skin looking younger and clearer, lower your risk of diabetes, reduce certain cancers, fewer cavities, balance hormones, reduce anxiety, give you more energy, help you maintain a healthy weight and have fewer crashes!! I highly recommend to challenge yourself, and start reducing the added sugar in your diet today!! Know though, that it is possible to go through a type of withdraw from added sugars, and it can take a week to start feeling better.

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So, what is a person with a sweet-tooth to do? No worries, you can still enjoy yourself! Check out this delicious low-sugar recipe:

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Low-Sugar Strawberry Almond Oat Pizzas:

Ingredients:

Directions:

  1. Blend Oats, almond flour, baking powder, oil, Lakanto and salt into a food processor until cookie-dough consistency.
  2. In a 9 inch circular pan lined with parchment paper, press down the dough evenly.
  3. Top with Jam, and evenly coat to desired thickness
  4. Bake at 350 degrees for 20-25 minutes or until crust lightly browned.
  5. Once cool, cut into pizza pieces!

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❀ Colleen Poling, RD