Nutrition & Recipes
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Sugar Substitute (Homemade Truvia)

Sugar Substitute (Homemade Truvia) | Nutrition & Recipes |
Blog post at Whole New Mom :

One of the hardest things about low carb baking is the finding sugar substitutes - and paying for them.

There are tons of options on [..]
Kathy Heidebrecht's insight:

1 cup erythritol
1/2 tsp stevia extract powder


1.  Combine ingredients in a bowl.

 Use as a 1:1 replacement for sugar in baking and otherwise.

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Teff Waffles or Pancakes

Teff Waffles or Pancakes and Caramelized Bananas


1 1/2 c teff flour
2 1/2 tsp baking powder (See my Homemade Corn and Aluminum-Free Baking Powder)
1 T healthy sweetener (granulated or liquid)
1/2 tsp natural salt (I recommend Real Salt)
1/2 tsp cinnamon
2 eggs, or equivalent substitute like my Powdered Egg Replacer
1 1/4 – 1 1/2 cup buttermilk (I substitute 1 Tbsp lemon juice or vinegar plus additional milk substitute to equal this amount of liquid)
6 Tbsp melted coconut oil (or other healthy fat)
1 tsp molasses (optional) You can use additional candida friendly sweetener if desired)


1) Mix teff through cinnamon in large bowl.

2) Mix the remaining ingredients in a separate bowl.

3) Add the wets to the dries. Start with the 1 1/4 cups of the buttermilk and add the additional 1/4 cup if the mixture is too thick.

4) Drop onto pre-heated skillet or waffle iron prepared according to manufacturer’s instructions.

Serve with Caramelized Bananas if desired. Here’s how —

Split 3 large bananas in half lengthwise and cook in 3 Tbsp coconut oil with 3 Tbsp granulated sweetener. Cook for 2-3 minutes over medium-high heat. Flip and cook on other side for 2 minutes. Serve on top of waffles or pancakes. Yum!
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Snickerdoodle Cookie Dough Balls

Snickerdoodle Cookie Dough Balls | Nutrition & Recipes |
Delicious no bake cookie dough balls that taste like Snickerdoodles. They're low carb, grain-free, dairy-free and egg-free too!

½ cup almond butter (or other nut or seed butter. See Homemade Nut or Seed Butter)
1 tsp cinnamon
3 Tbsp coconut flour
3 Tbsp coconut milk (or other dairy-free milk. See Easiest Coconut Milk)
3 Tbsp xylitol
15 drops vanilla liquid stevia (See Homemade Liquid Stevia). If desired, sub 2 Tbsp xylitol instead.)
½ tsp vanilla extract
¼ tsp salt (optional but really adds a lot! - I recommend Real Salt)
3 Tbsp xylitol (or other preferred granulated sweetener)
1½ tsp cinnamon


Put all ingredients, except the topping ingredients, into a bowl.
Mix well until combined thoroughly.
Roll into balls and roll to coat in the topping.
Store in refrigerator.
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Quinoa Pancakes

Quinoa Pancakes | Nutrition & Recipes |

¾ cup cooked quinoa
¼ teaspoon baking powder
¼ teaspoon cinnamon
pinch of sea salt
1 packet stevia (optional)
¼ teaspoon vanilla
2 eggs


Heat a large skillet (or griddle), sprayed with cooking spray or coated with coconut oil, over medium heat.
In a medium bowl, combine all ingredients.
Pour batter onto skillet (or griddle), making 4 pancakes.
Allow pancakes to cook slowly over medium heat for about 3-5 minutes on the first side, until pancakes are set. Flip and cook for another 1-2 minutes.
Serve with maple syrup, honey, nut butter and/or fresh fruit.

Nutrition Information
Serving size: 4 pancakes
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Cauliflower Tortillas

Cauliflower Tortillas | Nutrition & Recipes |
Cauliflower Tortillas

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

1. Preheat the oven to 375 degrees F. and line a baking sheet with parchment paper.

2. Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.

3. Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.

4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small "tortillas" on the parchment paper.

5. Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.

6. Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.

*You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco.
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Blueberry Brown Rice Flour/Oatmeal Pancakes

Blueberry Brown Rice Flour/Oatmeal Pancakes | Nutrition & Recipes |

1 tablespoon freshly ground flaxseed meal
3 tablespoons warm water
½ cup brown rice flour
½ cup quick cooking oats
1 tablespoon agave nectar
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon lemon juice
about ¾ cup almond milk
1 teaspoon vanilla extract
1 tablespoon coconut oil, melted
about 1 cup blueberries
blueberry chia jam, to serve
maple syrup, to serve


Mix together the tablespoon of flaxseed meal and 3 tablespoons warm water and set aside until gooey, almost like egg whites.
In a measuring cup, add 1 teaspoon lemon juice then top off with almond milk to make ¾ cup. Stir and set aside until curdled.
In a blender, add oats and blend quickly until almost forms a flour. Add remaining ingredients, except for blueberries, and blend until smooth.
Heat a lightly oiled skillet or griddle over medium heat. Spoon pancake batter on, about ¼ cup per pancake, and place about 5-7 blueberries on top. Cook until bubbles form and burst on the surface. Flip with a spatula and press down to cook evenly. Cook about 3 more minutes, or until cooked through. Serve with blueberry chia jam and maple syrup.
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Big Easy Beignets (Wild Diet, Gluten-Free)

Big Easy Beignets (Wild Diet, Gluten-Free) | Nutrition & Recipes |

2 tablespoons activated dry yeast
¼ cup raw honey, melted
1 cup fine blanched almond flour
2 – 2/12 cups arrowroot (or tapioca) starch
1 cup fine brown rice flour
4 tablespoons fine coconut flour
½ teaspoon sea salt
2 large eggs
¾ cup almond milk
1 quart coconut oil, divided

Choose Your Topping

Classic: ¼ cup arrowroot or tapioca starch sifted with ¼ - ½ teaspoon organic powdered stevia
Sweet & Sticky: Raw honey
Fruit Beignet: Homemade preserves (shown with rhubarb)


In a small bowl, mix together the dry yeast and honey into ½ cup warm water and allow to sit for the yeast to bloom. Set aside.
In a large mixing bowl, whisk together the almond flour, 2 cups arrowroot starch, brown rice flour, coconut flour, and sea salt.
Beat in the eggs, almond milk, and ½ cup coconut oil (melted).
Beat in the yeast mixture. Continue beating until the dough forms a firm ball, adding more arrowroot starch if needed.
Turn the dough out onto a jelly roll pan lined with parchment paper and dusted with a bit of arrowroot starch. Spread a sheet of plastic wrap or a second parchment sheet over the top of the dough and roll it to about ¼ inch thickness.
Cut into 2-inch squares and set in a warm place to rise for at least 20 minutes. A preheated oven turned off works well.
Heat remaining coconut oil in a heavy saucepan over medium-high heat. Using a deep-fry or candy thermometer, check the oil temperature. It should be 375-380°F.
When the oil is ready and beignets have risen slightly, fry them in small batches until they are golden on the outside and puffed up in the middle. They fry quickly, so be ready to flip with a metal slotted spoon after just a few seconds.
When they’re golden on both sides, remove to a clean kitchen towel or paper towel to cool. Repeat until all the dough is used. It should make about 30 three-bite beignets.
Serve classic style dusted with the tapioca/stevia mixture (be careful not to over-sweeten), drizzled with raw honey, or with a side of homemade preserves.
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Healthy Flourless Pumpkin Muffins

Healthy Flourless Pumpkin Muffins | Nutrition & Recipes |

2 and 1/4 cup rolled oats

1 cup pumpkin puree

1/2 cup + 2 tablespoons pure maple syrup

2 eggs

1 tablespoon vanilla extract

4 tablespoons almond butter*

1/4 cup unsweetened vanilla almond milk

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

1/2 cup dark chocolate chips


Preheat the oven to 350°F and then grease or line a muffin tin for 12 muffins.
Place of all of the ingredients except the chocolate chips into a blender or a food processor and blend for about 30 seconds, or until smooth.
Using a spoon, gently stir the chocolate chips into the batter. Pour the batter into the muffin tin, filling each about 3/4th of the way full. Bake in the oven for 22 minutes, until light golden brown.
Allow to to cool for at least 10-15 minutes before stuffing in your face.


*can also use 3T melted coconut oil

These muffins keep best stored in an airtight container in the refrigerator for up to 3 days.
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Berry Breakfast Cobbler (GF)

Berry Breakfast Cobbler (GF) | Nutrition & Recipes |

Berry Filling
1 1/2 cups fresh (or thawed frozen) blackberries, blueberries or combination
1/4 cup unsweetened organic applesauce
1/4 cup pure honey
2 tbsp arrowroot powder (plus 2 tbsp water)
Coconut Crust:
1/2 cup coconut flour
1/2 cup finely shredded unsweetened coconut
2 large eggs
1/4 cup butter, melted (or coconut oil)
1/4 tsp sea salt


Preheat oven to 400 degress. Lightly grease an 8x8-inch baking dish with coconut oil; set aside.
In a medium saucepan, over medium heat, mix together the applesauce, honey and berries.
In a small bowl, whisk together the arrowroot powder with two tablespoons of water. Then add the arrowroot liquid to the berries and stir well to combine.
Bring the berry mixture to a simmer and cook for 3-5 minutes until berries soften. Then remove from heat and allow filling to cool a bit.
In a medium bowl, make the coconut crust by whisking together the shredded coconut, eggs, butter and salt. Then use a spoon to stir in the coconut flour until mixture is well combined.
Press half of the coconut crust into the baking dish. Pour the berry mixture over the crust. Then use your hands to crumble the remaining crust over the berries.
Bake for 12-15 minutes, until top is lightly golden brown. Makes a delicious brunch side dish, or serve it for dessert with a scoop of vanilla ice cream.
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All Natural Deodorant Spritz

All Natural Deodorant Spritz | Nutrition & Recipes |
Different Proofs of Alcohol = Different Odor Protection!

Want to know what makes this recipe totally cool? You can adjust it to suit your desired odor protection. The lower proof alcohol, the lighter the coverage (odor protection). The higher proof alcohol the more odor protection you will get.

I find 80 proof works best for me, but my husband needs more protection, so he uses 151 proof.

If a bottle doesn’t give the “proof” you can figure it out from the percentage of alcohol on the bottle. A rough rule of thumb is double the %Alc/Vol to get the proof. So if a vodka is 40% ALC/VOL it is 80 Proof Vodka.

Here is a sliding scale for specific protection:

70-90 proof = light coverage
90-120 proof = medium coverage
120+ proof = strong coverage

Allow Your Underarm To Adjust For 3 Days!

When I first tried this recipe, I had a slight adjustment period…but don’t worry, after 3 days I had very little smell under my underarm — if any!

On the first day, spray 2-3 spritzes under each arm. If you have been using commercial deodorants for awhile, your body might need a few days to adjust to this new formula. I spritzed my underarms in the morning and then again around 3 PM on the first day.

On the second day, I sprayed 2 spritzes under each arm in the morning and then again right before I went to bed.

On the third day, I sprayed my underarms with 2 spritzes each and went the entire day/and night without adding another spritz.

Easy-peasy right? Once you try this recipe, I’ll bet you will never go back! For REAL!!
5.0 from 2 reviews
Finally An All Natural Deodorant Recipe That Actually Works!

Author: Halle Cottis

¼ cup ethanol alcohol (vodka or gin works best) I used 80 proof gluten-free vodka.
Follow the different "proof" options to pick your desired odor protection: 70-90 proof = light coverage; 90-120 proof = medium coverage; 120+ proof = strong coverage
2 tsp distilled white vinegar
essential oils (optional)


In a fine mist sprayer, add 2 teaspoons of distilled vinegar and ¼ cup ethanol alcohol.
Shake well.
Apply 2 spritzes to each underarm. Allow to dry slightly (about a minute), before putting clothes on.
As always, feel free to add a few drops of your favorite essential oils if you so desire.
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Honey roasted cashews

Honey roasted cashews | Nutrition & Recipes |
Honey Roasted Cashews
A Recipe by Diana Keuilian
Prep time
5 mins
Cook time
15 mins
Total time
20 mins
Serves 16

¼ cup raw honey
4 cups cashews
¼ cup coconut palm sugar
1 teaspoon sea salt


Preheat oven to 325 F. Line a rimmed baking sheet with parchment paper.
In a large skillet melt the honey over low heat. Mix in the cashews. Spread over the baking sheet and roast for 10 minutes. Remove from oven and cool.
Combine the coconut palm sugar and sea salt in a large bowl. Add the cashews and toss to evenly coat. Spread over parchment paper to fully cool. Enjoy!
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Low Sugar Homemade Condensed Milk

Low Sugar Homemade Condensed Milk | Nutrition & Recipes |

1½ c. coconut milk (I use my homemade coconut milk, which is free of any gums or sketchy stuff; see link in the notes)
1 T. sweetener of your choice


In a medium saucepan, bring the milk and sweetener to a low, brief boil.
Stir the milk, and quickly reduce the heat to low, creating a low simmer.
Let the milk and sugar mix reduce for about 1-2 hours, until the resulting mixture looks thickened and is about ¼ of the original amount (see the popsicle stick pictures below).
Remove from heat (it will continue to thicken up!).
Use or store in the fridge.
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Slow Cooker Tomato Sauce With Fresh Tomatoes

Slow Cooker Tomato Sauce With Fresh Tomatoes | Nutrition & Recipes |
1 cup

10 roma tomatoes, peeled, seeded and crushed
1⁄2 small onion, chopped
1 teaspoon garlic, minced
1⁄4 cup olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon ground cayenne pepper
1 teaspoon salt
1 teaspoon black pepper
1⁄4 teaspoon cinnamon

Check Out Our Top Sauces Recipe
Check Out Our Top Sauces Recipe

Place tomatoes, onion, garlic, and olive oil in a slow cooker.
Season with oregano, basil, cayenne pepper, salt, black pepper, and cinnamon.
Cover, and cook 10 to 15 hours on Low.
The longer you simmer it the more flavorful it becomes.
At 10 hours it's really good, but at 15 its even better.
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Stuffed Squash

Stuffed Squash | Nutrition & Recipes |

2 small delicata or acorn squash
4 tablespoons extra virgin olive oil, divided
1 cup diced yellow onion
4 cloves garlic, minced
1 pound ground turkey or chicken (vegetarian: use 3 cups diced mushrooms)
1 medium apple, diced
1 teaspoon fennel seeds
2 teaspoons dried sage
sea salt and pepper, to taste
2 eggs, beaten (vegan: use 2 tablespoons flaxseeds mixed with 6 tablespoons water)


Heat the oven to 400 degrees. Place the squash on a cutting board and slice in half. Scoop out the seeds. Place on a baking sheet and set aside.
Heat 2 tablespoons of oil in a sauté pan over medium heat. Add the onion, garlic and turkey and cook until no longer pink, 5-7 minutes. Add the diced apple, fennel and sage and cook 4-5 minutes. Season with salt and pepper.
Take off the heat and stir in the eggs. Place the mixture in each of the squash halves and brush the top with the remaining oil. Cook for 30-35 minutes or until the squash is fork tender.
To serve, place one of the stuffed squash halves on your plate and enjoy!
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Wholesome Gingerbread (Gluten-Free)

Wholesome Gingerbread (Gluten-Free) | Nutrition & Recipes |

½ c. coconut flour (see Notes)
6 T. buckwheat flour (see Notes)
¼ t. sea salt
¼ t. baking soda
½ t. baking powder
1½ t. ginger (dried)
¾ t. cinnamon
¼ t. cloves
2 eggs
½ c. applesauce
½ c. dairy-free milk
¼ c. coconut oil
1 T. honey
2 T. molasses
stevia, to taste, optional


Preheat the oven to 350 degrees.
Mix the dry ingredients together (flours, salt, baking soda, baking powder, spices). Try to eliminate any lumps by using a whisk.
Mix the wet ingredients in a separate bowl.
Mix everything together until well combined (batter will be very thick!).
Pour the batter into a well-oiled 8 x 8 baking dish.
Bake for 40 minutes.
Cool and cut into squares.
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Grilled Steak Fajitas

Grilled Steak Fajitas | Nutrition & Recipes |












Grilled Steak Fajitas

Prep: 10 minutes | Cook: 15-20 minutes | Yield: 8 fajitas


Homemade fajita seasoning:
1 tbsp chili powder
1 tbsp ground cumin
1 tsp dried oregano
1 tsp garlic powder
½ – 1 tsp sea salt (depending on taste)
1 lb. grass-fed locally raised beef flap, sliced into thin strips
1 yellow onion, sliced into thin strips
2 bell peppers, sliced into thin strips
2 tbsps olive oil
8 corn tortillas
½ cup fresh salsa
1 avocado chopped or mashed
1 bunch fresh cilantro, minced

Mix all of the fajita seasoning ingredients together.
Heat the grill to high. (This can also be done on the stove in an extra large skillet).
In a bowl, mix the homemade fajita seasoning with 1 tbsp olive oil to form a paste. Add the beef slices and massage with hands until beef is well coated. Set aside.
On a large piece of heavy-duty foil (with the edges rolled in to form a lip), place the onions and bell peppers. Toss with 1 tbsp olive oil. Place the foil directly onto the hot grill. Cover and cook for about 10 minutes tossing ½ way through.
Move the onions and peppers to the outer edges of the foil making a space in the middle for the beef. Add beef to center of foil and toss to prevent sticking. Cook for few minutes browning the outside then toss well with the onions and peppers to incorporate the seasoning.
Toss every 3-5 minutes until meat reaches desired degree of doneness. Remove from heat and add cilantro. Toss well then cover, turning foil edges in to create a closed pocket.
While the meat rests, heat your tortillas and prepare your toppings.

Serve immediately!

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Gluten Free Cinnamon Buns Recipe

Gluten Free Cinnamon Buns Recipe | Nutrition & Recipes |

1 cup Almond flour
2 tbsp. Coconut flour
1/2 tsp. Baking Soda
1/4 tsp. Sea Salt
1/4 cup Coconut oil, melted
1/4 cup Maple syrup
3 Eggs
1 tbsp Vanilla Extract
2 tbsp Maple syrup
1 tbsp Coconut oil, melted
1 tbsp Cinnamon
1 cup Organic cream cheese
2/3 cup Butter, softened
1 tsp. Vanilla extract
1/4 cup Coconut sugar


Preheat oven to 350 degrees F.
Combine first 4 ingredients together in a large bowl.
Combine next 4 (ingredients 5-8) ingredients together in separate mixing bowl.
Combine both bowls and mix well.
Scoop batter into greased muffin pan.
Mix together cinnamon topping ingredients (ingredients 9-11) and sprinkle over batter in pan.
Bake 7-10 minutes or until cooked through.
Mix remaining cream cheese frosting ingredients together in a bowl.
Once muffins have cooled, top with cream cheese frosting.
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Breakfast Salmon Egg Bake Recipe

Breakfast Salmon Egg Bake Recipe | Nutrition & Recipes |
Breakfast Salmon Egg Bake Recipe
Total Time: 55 minutes
Serves: 4-6

2 tbsp ghee
1 medium onion, thinly sliced crosswise
8 large eggs
1 cup red, yellow and/or orange peppers, chopped
1 cup kefir
1 cup mushrooms
1 tbs chopped fresh dill
Sea Salt and black pepper
1 tsp nutmeg
6 oz. smoked wild caught Alaskan salmon, skin removed and roughly broken into 1/2-inch pieces
3/4 cup goat cheese, crumbled


Preheat oven to 350 degrees F
Melt the ghee in a 10-inch sauté pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until soft and turning translucent, about 3 minutes. Add the mushrooms and cook until softened and slightly browned, another 3 to 4 minutes. Remove the pan from the heat.
Spread mixture with ghee over bottom of greased pan
Spread salmon pieces over onion mixture
Beat the eggs in a medium bowl with the kefir, 1 tbsp of the dill, 1/4 tsp. salt, 1/4 tsp. pepper, and the nutmeg.
Pour egg mixture over onion mixture
Bake for 35-40 minutes
Sprinkle goat cheese over top and serve
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Healthy Seven-Layer Bars (Nut-Free Option)

Healthy Seven-Layer Bars (Nut-Free Option) | Nutrition & Recipes |


3/4; c. oat flour
1/4; t. sea salt
1/2; t. cinnamon
2 T. olive or (melted) coconut oil
1 t. maple syrup
1/2; t. vanilla
1-3 T. cold water, as needed
-chopped dark or unsweetened chocolate (about 3-4 tablespoons)
-raisins or dried apricots (about 2 tablespoons)
-walnuts or pumpkin seeds (about 2 tablespoons)
-one batch of my condensed milk recipe (see link in Notes)
-grated, unsweetened coconut (3-4 tablespoons)


Preheat the oven to 375 degrees.
Mix the ingredients together for the crust, adding water until the mix is moistened, but not sticky.
Press the crust into a 7 x 5 inch baking dish.
Pre-bake the crust for 9 minutes.
Let the crust cool a bit, then top it with: chopped chocolate, dried fruit, nuts or seeds, and grated coconut.
Pour the condensed milk over the top as the last step.
Bake for 15-20 minutes until the coconut is lightly golden.
Cool the bars.
Cut and serve!

Kathy Heidebrecht's insight:
Sweetened Condensed Milk recipe
1½ c. coconut milk (I use my homemade coconut milk, which is free of any gums or sketchy stuff; see link in the notes)1 T. sweetener of your choice
In a medium saucepan, bring the milk and sweetener to a low, brief boil.Stir the milk, and quickly reduce the heat to low, creating a low simmer.Let the milk and sugar mix reduce for about 1-2 hours, until the resulting mixture looks thickened and is about ¼ of the original amount (see the popsicle stick pictures below).Remove from heat (it will continue to thicken up!).Use or store in the fridge.
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Healthy Raw Nanaimo Cups

Healthy Raw Nanaimo Cups | Nutrition & Recipes |

For the crust:
½ cup raw almonds
½ cup raw cashews
½ cup pitted dates
½ cup unsweetened shredded coconut
¼ cupraw cocoa powder
⅛ tsp salt
For the coconut cream layer:
¼ cup softened coconut oil
½ cup raw cashews
2 tablespoons raw honey
¼ cup coconut cream(from a can of full-fat coconut milk, scoop out the cream)
½ tsp pure vanilla extract
For the top chocolate layer:
¼ cup coconut oil
100g 70% dark chocolate


Prepare the crust by adding all crust ingredients to a food processor and blend until a dough-like consistency is reached.
Place cupcake liners in each muffin tin cup and divide the crust mixture among the cups.
Press down firmly in each cup.
Clean your food processor and add in the coconut cream ingredients and process until smooth.
Pour the cream evenly among all the muffin cups over the crust layer.
In a small saucepan over low heat add the chocolate layer ingredients and stir until smooth. Remove from heat and pour evenly among the muffin cups to top the coconut cream layer.
Using a knife, swirl the chocolate layer slightly with the coconut cream layer to make a pretty design (this step is optional but nice for look!).
Add the muffin pan to the freezer and let set for 2-3 hours.

Store cups in the freezer and thaw for 10 minutes before serving!
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Gluten Free Pumpkin Spice Cake Recipe

Gluten Free Pumpkin Spice Cake Recipe | Nutrition & Recipes |










1 cup pumpkin puree
2/3 cup pure maple syrup
4 large eggs
1/2 tsp pure vanilla extract
2 1/4 cups Honeyville Blanched Almond Flour
1/2 tsp sea salt
1 tsp baking soda
2 tsp pumpkin pie spice

Cream Cheese Frosting

6 oz organic cream cheese, room temp
1/3 cup raw honey
1 tsp vanilla
1 cup heavy cream (raw milk cream, or pasteurized only is best)

1. First make the batter: Preheat oven to 350 degrees. Remove the bottom round of a 9x3-inch springform pan. Using parchment paper, trace the bottom round and cut the paper to fit the bottom neatly. Place the bottom back into the springform pan and secure in place. Lightly oil the pan and then place the parchment cut-out into the bottom of the pan and lightly oil it as well. (If you don't have a springform pan, you can use a parchment-lined 9x9-inch baking dish instead.)
2. In a small bowl, combine the almond flour, baking soda, salt and pumpkin spice. Set aside.
3. Using an electric hand mixer, blend (on low speed) the pumpkin puree, maple syrup, eggs and vanilla for 1- 2 minutes, until well combined. Slowly add the dry ingredients into the wet and continue mixing for a full minute, until smooth and well blended.
4. Pour batter into prepared pan, making sure to even out the top.
5. Bake for approximately 25-28 minutes, until a toothpick insert in center comes out clean. Allow to cool completely, then place in the fridge to chill.
6. While the cake is baking, make the frosting: Using an electric hand mixer, blend together the first three Cream Cheese Frosting ingredients until smooth and creamy.
7. In a separate bowl, whip the cream until soft, stiff peaks form.
8. Using a rubber spatula, add the cream cheese mixture to the whipped cream and gently fold the two together. Refrigerate frosting until cake is completely cooled.
9. If using a springform pan, remove the cake from the pan and place on a cake stand.
10. Frost the chilled cake and serve immediately. (Or refrigerate up to 12 hours before serving.) Enjoy.

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Versatile Almond Flour Pie Crust

Versatile Almond Flour Pie Crust | Nutrition & Recipes |

2 1/4 cups blanched almond flour
1 Tbsp coconut flour
1/4 tsp unflavored gelatin
1/4 tsp sea salt
3 Tbsp palm shortening
1 Tbsp honey
1 large egg white


In a food processor, combine the almond flour, coconut flour, gelatin and salt. Pulse in the palm shortening, until it’s well incorporated. If you don’t have a food processor, use a pastry cutter (or two knifes) to cut the shortening into the flour.
Add the honey and egg white and pulse until a dough ball forms.
Carefully remove the dough and shape it into a disk. Wrap in plastic and place it in the fridge to chill for 20-30 minutes.
Preheat oven to 325°F. Lightly oil a 9-inch pie dish with palm shortening.
Once dough is chilled, remove it from the fridge and place it into the prepared pie dish.
Starting with the sides of the dish, break off small strips of dough and press them along the edge of the dish to form a sturdy crust. (This will help keep your filling in place when you slice the baked pie.) Press the remaining dough evenly along the bottom of the dish to connect the bottom and sides together. Poke the bottom of the crust with a fork and bake 12-14 minutes until crust is golden brown. Allow the crust to cool and then fill it as desired.
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Best Paleo Cookies (Coconut choc dipped)

Best Paleo Cookies (Coconut choc dipped) | Nutrition & Recipes |
For the Cookies:

2 cups unsweetened shredded coconut
1 cup blanched almond flour
¼ teaspoon sea salt
½ cup coconut oil, melted
½ cup coconut palm sugar
1 teaspoon vanilla extract
¼ teaspoon almond extract
2 eggs, beaten

For the Dark Chocolate:

¾ cup dark chocolate 73% cocoa or higher
2 tablespoons coconut oil


Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper.
In a medium bowl combine the shredded coconut, almond flour and sea salt. In another medium bowl combine ½ cup melted coconut oil, coconut sugar, vanilla extract, almond extract and beaten eggs. Add the dry ingredients to the wet ones and mix.
Form round, golf-ball sized, balls with the cookie dough. Place 2 inches apart on the prepared baking sheet. Bake for 30 minutes, or until golden. Allow to cool for 20 minutes then place in the fridge for 20 minutes.
Meanwhile, melt the chocolate and coconut oil in a double boiler. Simply place the chocolate and coconut oil in a small saucepan and place that into a larger saucepan that has a couple of inches of water over medium heat. Mix constantly until smooth.
Dip the chilled cookies in the melted, dark chocolate, then place on a parchment lined plate. Drizzle dark chocolate across the tops of the cookies. Place back in the fridge until the chocolate hardens — about 15 minutes. Enjoy!
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Coconut Flour Cupcakes - Gluten & Diary Free - The Coconut Mama

Coconut Flour Cupcakes - Gluten & Diary Free - The Coconut Mama | Nutrition & Recipes |

6 Eggs
1/2 Cup Coconut Oil, Melted
2/3 Cup Coconut Sugar
1/2 Teaspoon Sea Salt
2 Teaspoons Vanilla Extract
1/2 Cup Coconut Flour
1 Teaspoon Baking Powder (I use this grain free baking powder)


1. Preheat ove to 350 degrees.

2. Mix dry ingredients together in a mixing bowl.

3. Stir the melted coconut oil into the dry ingredients.

4. Add eggs and vanilla extract to the batter and mix until incorperated.

5. Line muffin tins with cupcake liners.

6. Pour batter into each cup, filling 3/4 the way full.

7. Bake cupcakes for approximately 20 minutes or until golden on top.

8. Cool before frosting.


Dairy Free Chocolate Frosting

Makes 1 cup of frosting.


1 Can Coconut Cream, Cold2/3 Cup Soy Free Chocolate Chips


1. Open cold coconut cream and pour off any liquid.

2. Melt chocolate chips in a small saucepan over low heat.

3. Once melted take off the heat and mix in the coconut cream.

4. Refrigerate chocolate frosting for approximatly 20 minutes or until it’s cold.

5. Use a mixer to whip the frosting up to make it fluffy and spreadable.

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Stephanie's Freezer Spaghetti Sauce Recipe

Stephanie's Freezer Spaghetti Sauce Recipe | Nutrition & Recipes |
32 servings 66 cals

4 onions, chopped
4 cloves garlic, minced
1 green bell pepper, chopped
1/2 cup vegetable oil
16 cups chopped tomatoes
2 tablespoons dried oregano

2 tablespoons dried basil
1/4 cup chopped parsley
1/4 cup white sugar
2 tablespoons salt
3/4 teaspoon ground black pepper
1 (6 ounce) can tomato paste
Add all ingredients to list

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In a slow cooker saute together the onion, garlic, green pepper, and vegetable oil. Cook until onion is transparent.
Add the chopped tomatoes, oregano, basil, parsley, sugar, salt, and ground black pepper. Cook for 2 to 3 hours on low heat. Stir frequently.
Let sauce cool. Pour sauce into quart size freezer containers. Store in freezer.
When ready to use sauce, stir in can of tomato paste.
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Homemade Slow-Cooker Tomato Sauce

Homemade Slow-Cooker Tomato Sauce | Nutrition & Recipes |
Slow-Cooker Tomato Sauce

The Players

6 pounds of tomatoes, with the seeds scooped out
2 medium onions, roughly chopped
6 cloves garlic
1 – 8oz jar of organic tomato paste (where to buy organic, BPA-free tomato paste)
1 and 1/2 tablespoons organic dried Italian seasoning
1/2 tablespoon organic dried basil
1 teaspoon organic dried tarragon
1/2 teaspoon organic dried rosemary
1/2 teaspoon organic dried thyme
2 – 3 tablespoons coconut sugar, or to taste (where to buy coconut sugar)
1/2 cup organic white wine or water
salt & pepper to taste

The How-To

1. In a slow-cooker, combine all ingredients and mix until everything is well-distributed (Tip: removing the seeds from the tomatoes will prevent the sauce from turning bitter). Turn the slow-cooker on low and allow to cook for 8 to 12 hours, mixing occasionally.

2. Once the sauce has cooked for 8 to 12 hours, use an immersion blender to smooth out the sauce to your desired consistency. The longer you blend, the smoother it gets; the shorter, the chunkier the sauce. Add more salt and pepper if needed.

3. Store in the freezer for several months, or in the fridge for a week. Enjoy on pizza, pasta, or anything you’d desire!
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Paleo Cream of Mushroom Soup Recipe

Paleo Cream of Mushroom Soup Recipe | Nutrition & Recipes |

1/2 onion, diced
3 Tbs. bacon grease or ghee
8 oz. diced portabello or baby bella mushrooms (or mushrooms of your choice)
1/2 cup coconut milk, recommended brand available here
1 3/4 cup stock/broth of choice
Optional: 1 tsp. arrowroot flour, to thicken the soup, available here
Sea salt and pepper, to taste


In a soup pot, saute the onion in the ghee over medium heat until starting to caramelized, about 7 minutes, stirring frequently. Add the mushrooms and sauté until golden and softened, about 5 minutes.
Add in the coconut milk and 1 1/2 cups of broth (carefully, it will splatter). Bring to a boil, then cover and simmer over low head for about 15 minutes, until mushrooms are soft.
Puree using an immersion blender or a standing blender. Add an additional 1/4 cup of broth if desired to thin the soup.
If a very thick soup is desired (such as for a Green Bean Casserole), combine 1 tsp. arrowroot powder with 1 tbs. of water. Place the pureed soup back in the soup pan over medium heat, and whisk in this slurry. Cook for a minute or two until thickened.
Season soup with salt and pepper.
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