Tag Archive for: Coconut oil

Strawberry Energy Bites

Strawberry Energy Bites Recipe

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The hardest part for my clients is giving up sugar, sweets, and desserts. So I like to offer alternatives to dessert that contains cleaner ingredients. Most cakes, cookies, or any sweets contain either genetically engineered corn syrup or hydrogenated oils on top of high amounts of sugar. Strawberry energy bites are a wonderful healthy guilt-free treat you can feel good about putting in your body!

Incorporating fruit or other plants is always the best choice with desserts. Strawberries contain a broad array of nutritional benefits. Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich, and abundant in antioxidants and polyphenols. According to the USDA, one cup of strawberries provides 3 g of fiber and 12 g of carbohydrates.

Strawberry Energy Bites

However, remember to follow the Clean Fifteen-Dirty Dozen as strawberries are typically number one on the Dirty Dozen. This means you would need to purchase organic. If you can’t find fresh organic, you can purchase frozen organic and allow them to thaw in advance.

 

Ingredients:

1 cup organic strawberries

1 cup gluten-free oats (One Degree Organic is glyphosate free)

1/2 cup sunflower seeds

1 serving vanilla plant-protein powder

2 Tbsp coconut oil

1/4 cup freeze-dried organic strawberries (optional)

 

Directions:

Place the first four ingredients in a food processor with 1 Tbsp of coconut oil.  Mix until it forms a ball. If it is too dry, add a second tablespoon of coconut oil.

Place the freeze-dried strawberries and crush into a fine powder

Using 1 heaping Tbsp of the mixture at a time, roll between your hands to form 1-inch balls. Roll the balls in the dried strawberries immediately before serving.

Store in the refrigerator for up to one week in an airtight container.

Note: if you need additional sweetness in your energy bites, add 1-2 Tablespoons of honey or pure maple syrup.

Let me know in the comments if you enjoyed the Strawberry Energy Bites and if you made any variations. I’m all about creativity, especially in food. And if you need help with making better eating choices, I’d love to help you. Schedule a free Wellness Strategy session with me today. It’s a 30-minute call that could change your life.

 

 

Simple Oven Fried Fish

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This simple oven fried fish recipe is one of our family’s go-to meals. Growing up eating fish every week while living in Michigan holds fond memories for me. My dad loved to fish in summer and ice fish in the winter. He was always willing to take me with him.

Every Friday night was always fish night whether at home or at the local restaurant/bar! And it was always fried fish with french fries. This prompted me to find a recipe that modeled fried fish without the health implications of traditional fried food. Using coconut oil helps with that. We love to serve the fish with either homemade french fries made with organic potatoes or store boughten organic frozen french fries.

For variety, try this heart-healthy fish recipe with any kind of fish. All ingredients we use are gluten-free. Sometimes I mix half gluten-free bread crumbs with the corn meal based on what we have available.

Ingredients

  • 2 lbs fish fillets (we’ve used cod and flounder—however always use wild-caught, not farm-raised)
  • 1 Tbsp lemon juice, fresh
Liquid base
  • ¼ cup organic plant-based milk (almond, cashew, coconut)
  • 2 drops hot pepper sauce or 1/2 tsp of cayenne pepper
  • 1 tsp garlic, fresh, minced (use garlic powder if you don’t have fresh)
Coating
  • ¼ tsp white pepper, ground
  • ¼ tsp sea salt
  • ¼ tsp onion powder
  • ½ cup finely ground organic corn meal (or 1/4 c GF bread crumbs and 1/4 c cornmeal)
Extras

Preparation:
Preheat the oven to 475° F. Wipe the fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornmeal and place on a plate. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned cornmeal. Let stand briefly until coating sticks to each side of the fish. Arrange on a lightly oiled shallow baking dish. Bake for 20 minutes on the middle rack without turning. Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings.

Let me know what you think of this recipe in the comments. I hope you enjoy it as much as we do.

Pumpkin Chocolate Chip Cookies

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The holidays are a perfect time for pumpkin cookies. You don’t have to skip yummy holiday treats just find better choices which is what I do. When your sweet tooth demands a festive treat, or when you need to take a dish to a holiday get together, consider Pumpkin Chocolate Chip Cookies.

All ingredients used are organic if available.

  • 3/4 cup unsweetened applesauce
  • 1/2 cup cane sugar or agave
  • 2 eggs
  • 1 (14 ounce) can pumpkin puree
  • ½ cup coconut oil
  • 2 teaspoon rice or almond milk
  • 2 teaspoon vanilla
  • 1 12-oz package Enjoy Life dark chocolate or carob chips
  • 2 teaspoon baking soda
  • 4 teaspoons baking powder
  • 4 cups gluten-free flour
  • 2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice (optional)

Directions:

Preheat oven to 375 degrees.

In a large mixing bowl, stir together applesauce, sugar, eggs, pumpkin, milk, oil and vanilla until well mixed. Stir in chocolate chips.

In a smaller bowl, stir together baking soda, baking powder, flour, cinnamon, and pumpkin pie spice.

Add dry ingredients to wet, and stir until well mixed.

Drop by heaping, rounded tablespoons onto ungreased baking sheet. Cookies do not bake larger—they bake to the size you make the dollop. Bake for 10-15 minutes (my oven only takes 10 minutes). Let cool on baking sheet for several minutes before transferring to a cooling rack.