TIRAMISU TWINKIES and The "WHITE" diet!?

When you do an internet search for Colitis or Crohn's, you most likely will find the "White Diet" plan. In this plan you are not suppose to eat whole grain bread.... eat white bread. No brown rice.... only white rice.

The WHITE DIET consists of: Rice, Egg Whites, White meat of chicken, White bread, White kind of cheese, White beans, Non-fat milk

They advice to follow this diet only three day. Let me explain why this is not the way to go...Colitis is a disease that causes inflammation in the intestines and other areas of the body. The over active immune system of the colitis patient and daily bouts of diarrhea coupled with blood loss during an active flare up drain the body of major nutritional needs, such as iron and vitamin B-12. ALL OF this is linked to gluten allergies. Gluten in the gut causes an auto immune response; increasing inflammation, pain, malabsorption of vitamin b-12 and iron. The intestines look like a "shag carpet" (the villi should be long and wavy)...as you consume gluten, vegetable oils, and genetically modified foods, your "carpet" gets cut. You digest foods with your "carpet." As your carpet gets shorter and shorter, you start to have absorption issues, gas, pain, diarrhea, and other serious issues. You need to HEAL the carpet with a low starch, anti-inflammatory diet, along with l-glutamine and other supplements that help your "carpet" to grow. NOTE: you digest dairy at the end of the carpet, so a gluten allergy and dairy sensitivity usually go hand in hand, but if you grow your carpet back, you usually can start to consume quality dairy (not skim milk!) again after you heal. Healing time will depend on how strict you are with your diet and supplement regime.

People suffering from this disease are also very depleted in good gut bacteria because diarrhea causes you to lose the bifido and acidophillous in your intestines...which makes flare ups happen more often because we need probiotics for proper digestion of our food. 

If Crohn’s disease and ulcerative colitis are caught before serious damage has been done, both conditions can be treated simply by restricting carbohydrates. This chart clearly shows that when carbohydrates are limited, both Crohn’s disease and ulcerative colitis respond very quickly. Carbohydrates, sugar and vegetable oils are extremely inflammatory and terrible for our intestinal health. Could the increase in carbohydrates and sugar be the cause of all these problems??? In 1840 the average person consumed 2 tsp of sugar a day and in 2009 a typical person consumed over 63 tsp every day!!!  

The main things to avoid is gluten and Long Chained Triglycerides. Long-chain triglyceride impairs the healing time in active Crohn’s disease. These fatty acids are substrates for inflammatory eicosanoid production. Polyunsaturated oils: Red meat has long been wrongly blamed for IBS. A study published in December 2009 shows that linoleic acid harms the gut but news reports and health websites mislead by blaming ‘red meat’ — which contains the least linoleic acid. It’s the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy and corn, which are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation.

When it is absorbed in the intestinal lining, linoleic acid is transformed to arachidonic acid, which is a component of the cell membranes in the bowel. Arachidonic acid can then be converted into various inflammatory chemicals. High levels of these chemicals have been found in the intestinal tissue of people suffering from intestinal disorders.

Long chained triglycerides come from VEGETABLE OILS...this means anything that is pre-packaged; salad dressings, roasted nuts, "baked" chips, popcorn, crackers, cereal...you name it! We have been wrongly pushed to replace healthy saturated fats like coconut oil with harmful fats such as canola!

HOWEVER, coconut oil is a medium-chained fatty acid. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Since it is easily absorbed in the digestive tract it also helps other essential healing nutrients become absorbed as well. Ulcerative colitis often begins with a virus or a bacterial infection and that the body’s immune system malfunctions and stays active after the infection has cleared. Coconut has antimicrobial properties that affects intestinal health by killing troublesome microorganisms that may cause chronic inflammation. Coconut oil resembles breast milk more than any other food...breast milk helps keep babies healthy!

People with the highest intake of omega 3 fatty acid also known as docosahexanoic acid reduced the complications of crohn's and colitis by 77%. Omega 3 fatty acid is found in oily fish such as salmon and sardines.

STEPS TO HEAL:

1. Consume Organic Bone broth: my son Kai drinks this every day.
2. Consume Coconut Oil: in my recipes, I always give coconut oil as an option. It works great for baking.
3. NO SUGAR, this includes starch too. White rice consists of glucose molecules hooked together in a long chain. The digestive track breaks it down into sugar.
4, NO VEGETABLE OILS: found in ANY pre-packaged food: cereals..."organic" cereals too!, roasted nuts, "ORGANIC CHIPS", boxed meals, frozen dinners, granola bars...
5. Supplement with l-glutamine, aloe vera and other healing supplements. And large doses of bifido bacteria for intestinal health. Please contact me for more help with supplements.
6. Eat the "Healthified" way!

How about bringing out your 'inner child' with a grown up dessert at your next dinner party!

"HEALTHIFIED" TIRAMISU TWINKIES
1 ½ cups blanched almond flour (or 1/2 cup coconut flour)
¼ tsp Celtic sea salt
½ tsp baking soda
2 TBS Butter or Coconut Oil
1/3 cup erythritol 
1 tsp stevia glycerite
3 large eggs (6 eggs and 1/4 cup unsweetened almond milk if using coconut flour)
1 tsp rum extract

In a mixing bowl combine almond flour, baking soda, and salt. Mix butter, sweetener, eggs and rum extract until smooth. Stir wet ingredients into dry. Grease Twinkie pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and fill with mascarpone cream. 

MASCARPONE CREAM:
4 oz mascarpone cheese (or cream cheese)
4 TBS espresso
3 TBS erythritol OR a touch of stevia glycerite (to taste)
1/4 tsp rum extract

Mix together until smooth (it will thicken overnight). Squirt into into Twinkies with injector tool. Dust Twinkies with unsweetened cocoa powder and a shaved ChocoPerfection chocolate bar.  Dip into a cup of espresso! Makes 8 servings.

NUTRITIONAL COMPARISON (per 72 gram serving size):
Traditional Twinkie = 300 calories, 9g fat, 1g protein, 54g carbs, 0 fiber
“Healthified” Almond Flour Twinkie = 204 calories, 16g fat, 8.5g protein, 5g carbs, 2.3g fiber (2.7g effective carbs)
"Healthified" Coconut Flour Twinkie = 197 calories, 10.8g fat, 9.4g protein, 12.5g carbs, 7.5g fiber (5 effective carbs)

Click HERE to find the Twinkie pan with cream injector on sale for $8 off!

(Above chart is from: Lutz W. Dismantling a Myth. Selecta-Verlag Dr. Ildar Idris GmbH & Co, KG Planegg Vor München, 1986: 125-180.)

Mocha Fudge Cake and CONVERTING FLOURS

In my family we treat corn, carrots, potatoes, rice…starchy foods, as if they were sweets (starch and sugar = excess weight gain). They are all starchy carbohydrates as are the products made from them (chips, cereal, rice cakes and snacks). So we never use alternative flours made from corn, rice or potatoes. 4 grams of carbohydrates from sugar or starch becomes 1 teaspoon of sugar in our body!

All flours are not created equal. If you have coconut flour in the house and the recipe calls for almond flour, your finished product will not turn out.

If you are trying to replace almond flour with a recipe using white flour, it requires more eggs to provide more structure. If you are trying to replace coconut flour with the white flour, you will need to add A LOT of eggs to the mixture!

Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours, for example you only need a 1/2 cup coconut flour for about 6 eggs in a muffin recipe; therefore you end up with a high protein muffin rather than a high carb starch bomb.

So here is an example of how different the recipes look to make MOCHA FUDGE CAKE with the different flours.

USING ALMOND FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
3 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
1 1/2 cups blanched almond flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

USING COCONUT FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
6 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
3/4 cups coconut flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

Pre-heat oven to 350˚. Beat sweetener and butter in a bowl until combined. Beat in eggs, then chocolate, then sour cream. Sift the coconut/almond flour and baking soda in a bowl; add to chocolate mixture. Beat in coffee, vanilla and salt until combined. Coat a 9" cake pan with coconut oil spray; pour in batter. Bake until a toothpick inserted in center comes out clean, 35 minutes. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cake = 279 calories, 42g carbs, 2g fiber, 4g protein, 11g fat
"Healthified" Almond Cake = 200 calories, 5.8 carbs, 2.7g fiber, 6g protein, 18 fat
"Healthified" Coconut Cake = 162 calories, 11 carbs, 7g fiber, 6 protein, 11g fat

NOTE: You can use 1 1/2 cup erythritol and 1 tsp stevia glycerite in replace for sweeteners.

Inspired by L'Auberge chef David Schmidt

Amazon.com Shopping

I have created an AMAZON.COM store where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive). I have done some detective work and found the lowest prices on www.amazon.com for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements and skin products are in the aStore. I rarely waste time in the grocery store because I find everything online for a way better price!

All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission which helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!...but I love helping!).

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com.

You can click on the below image to go to my store or on the right you will see a "Maria's Amazon Store" widget. Happy Shopping and THANK YOU for all your support!!!

Eggplant French Fries

SMOKED CHICKEN and EGGPLANT FRIES!

I'm not a fan of chicken; it is often too dry for my liking. BUT we just got a smoker and OH MY! Smoked chicken is SO good! The flavor is unbeatable! Click HERE to find the one I use.

Smoking meats is one of the most natural (Paleo) ways to prepare meats. Happy Eating!

2 eggplants
2 cups ground almonds
Cayenne pepper to taste
Salt and pepper to taste
2 eggs, beaten
Coconut Oil Spray

Peel and cut the eggplant into french-fry shapes. Set aside.

In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Place the eggs in a separate bowl and whip until frothy. Preheat oven to 400 degrees F.

Dip the eggplant pieces into the egg, then into the flour mixture, then back into the egg, and back into the flour mixture. Place the eggplant on a cookie sheet (I sprayed that with the coconut oil), then spray eggplant with a dusting of coconut oil. Bake for 15 minutes or until crispy and brown.

Note: I reheated them in the oven the next day because the eggplant I used was HUGE, and they got even crispier and we like them better.

Make sure to watch the ketchup...those sugars can really add up.

NUTRITIONAL COMPARISON (per cup):
Potato = 116 calories, 28 carbs, 4 fiber
Eggplant = 20 calories, 5 carbs, 3 fiber

Salad Toppers and Facts on McCormick

There are TONS of seemingly harmless foods out there that has made me become the detective we all need to be. Our health depends on it. When I ask clients about their food diary, some say "a salad" for lunch, BUT when we dive into what is on that salad that is when some real things come up. Even if you consume a salad of organic greens, farm fresh hard boiled eggs, "salad toppers" and homemade olive oil dressing...I'll say "stop!"... check out the ingredients on the "salad toppers!":
Sunflower Seeds, Soybeans, Onion, Rice, Textured Soy Flour, Rice, Carrots, Red Bell Peppers, Partially Hydrogenated Soybean Oil, Salt, Sugar, Spinach, Barley Malt Extract, Natural and Artificial Flavors, Caramel Color, Hydrogenated Soy Protein, Corn Gluten and Wheat Protein, Fd&C Red 3, and Autolyzed Yeast.

Those "toppers" have the caramel food coloring (banned in other countries), sugar, TRANS-FAT and soy. Soybeans have a couple of issues (not to mention that non organic varieties are grown by MANSANTO and contain Round Up...I'm not putting that in my body). One problem is phytic acid, also called phytates. This is an organic acid (found in the hulls of all wheat) which block the body's ability to absorb minerals like calcium, magnesium, iron and especially zinc (Magnesium deficiency = LOTS of issues like chocolate cravings, sleep issues, restless leg syndrome, headaches...Iron deficiency = lack of energy and the fastest deficiency for weight gain...zinc deficiency = acne/"back"ne and cravings). Soybeans also contain enzyme inhibitors called trypsin which block absorption of enzymes that the body needs for protein digestion and can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake (causing depression and other mood disorders AND a decrease in muscle tone). Soybeans also contain a clot promoting substance called hemagglutinin, that causes red blood cells to clump together. These blood cells are unable to absorb oxygen for distribution to the cell's mitochondria (this is how we burn fat when we exercise) and is detrimental for cardiac health. The trypsin and hemagglutinin are "growth depressants." Which is why soy formula is so bad for babies. Only after a long period of fermentation (as in the creation of miso or tempeh) are the phytate and "antinutrient" levels of soybeans reduced which is why I use organic Tamari sauce...a truly fermented soy sauce. Try this recipe instead: (inspired by Oh She Glows Blog)



Base recipe:
1 cup raw sunflower kernels
2/3 cup slivered almonds
1/4 cup almond flour
2 TBS chia seeds
1/4 cup sesame seeds
1 tsp Celtic sea salt
1 egg

Preheat oven to 300°. In a shallow baking pan, toss the nuts, seeds, almond flour and salt with the egg. Now add in your desired spice by selecting one of the options below or by creating your own flavor.

Garlic Herb:
1 tsp garlic powder
1/2 tsp red pepper flakes
1 tsp Paprika
1 tsp Italian herbs

Sweet Coconut Cinnamon:
3 TBS erythritol
2 TBS unsweetened coconut flakes
1 tsp cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves (optional)

Once you add in your spice, spread the mixture as thin as possible onto your prepared baking sheet (I wet my hands and used my fingers to spread it). If you want a deeper flavor, you can sprinkle on additional spices or sweetener. Bake for 15 minutes. Remove from oven. Break up the pieces with a spatula, flip and bake for an additional 5 minutes. Allow to cool.

NUTRITIONAL COMPARISON (per 3 TBS serving)
McCormick's = 70 calories, 4 carbs, 1.9g fiber
"Healthified" Toppers = 65 calories, 3.8 carbs, 2.3g fiber (AND NO Trans-FAT!)

Eggplant "Breadsticks"

"HEALTHIFIED" "Bread"sticks
1 eggplant, peeled and cut into "breadstick" shapes
2 eggs beaten
1/2 cup Parmesan cheese, grated
1/2 cup almond flour
Italian spices
Marinara sauce (Mario Batali brand no soybean oil and no sugar added)

In a bowl, whisk eggs. Set aside. In another bowl mix almond flour, cheese and spices. Place eggplant sticks into egg mix, then roll in almond flour mixture.

Option 1: Preheat oven to 400 degrees F. Bake on a greased cookie sheet for 15-20 minutes or until golden brown.

Option 2: Fry in a pan with coconut oil until golden brown. THESE WERE AWESOME!!!

Makes 12 servings.

NUTRITIONAL COMPARISON (per "breadstick"):
Traditional Breadstick = 150 calories, 6g fat, 4g protein, 20 carbs, 0 fiber
"Healthified" Breadstick = 66 calories, 4.2g fat, 4g protein, 3.4 carbs, 1.8g fiber

Animal Crackers

Again, food manufacturers make a kids snack unhealthy with TRANS-FATS and High Fructose Corn Syrup!

Ingredients in Animal Crackers: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Partially Hydrogenated Soybean Oil, High Fructose Corn Syrup, Salt, Sodium Bicarbonate (Leavening)Soy Lecithin (an Emulsifier)Natural Flavor, Non Fat Dry Milk, Mace



To find the recipe, check out this book at http://amongfriends.us/maria.php




Nutritional Information (per 4 crackers) = 82 calories, 1.5 carbs, 0.75g fiber

Creme de Pirouline

These piroulines are also known as cigarettes russes. Crispy rolled wafers with chocolate. My brother loves these. I can't wait for him to try some without trans fats.

STORE-BRAND Pirouline Ingredients (BOLD = Trans-fats): Wheat Flour, Sugar, Vegetable Oil (Hydrogenated Coconut Oil, Peanut Oil, Partially Hydrogenated Soybean Oil), Reduced Fat Cocoa Powder, Soy Flour, Malt, Rice Flour, Cornstarch, Whey (Milk), Soy Lecithin, Salt, Natural Hazelnut Flavor, Caramel Color and Vanilla Beans. Contains: Wheat, Soy, Milk, Peanuts (all are major allergens).



1/2 cup vanilla whey (Jay Robb...no sugar)
3/4 cup almond flour (doesn't need to be blanched, but helps:)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
2 TBS Truvia (or a few drops stevia glycerite)
1-2 TBS vanilla almond milk OR water (just enough to hold dough together)

Preheat the oven to 375 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk and sweetener to form a stiff dough. On parchment paper (lightly sprayed with olive oil spray), roll the dough out to 1/8 inch in thickness. Cut into desired lengths. Roll around a piece of parchment paper (so there will be a hole for chocolate filling. And place on cookie sheet. Bake for 7 minutes. Leave in oven to cool to crisp up.

CHOCOLATE GLAZE
6 TBS Truvia or erythritol, powdered
1/4 tsp stevia glycerite (if using erythritol)
4 ounces unsweetened chocolate, chopped
2 TBS unsweetened almond milk (or heavy cream)

Place chopped chocolate, and almond milk in a microwave safe bowl. Heat for 30 seconds, and stir until smooth. Mix in sweetener until smooth. Dip each cookie into the glaze, or drizzle over each cookie. (***For an easy option: Melt a ChocoPerfection bar with 1 TBS almond milk...that is what I did:) Makes 12 cookies.

NUTRITIONAL COMPARISON (per cookie):
Traditonal Creme de Pirouline = 150 calories, 19 carbs, 0 fiber
"Healthified" Creme de Pirouline = 92 calories, 2.5 carbs, 1.75g fiber

Protein Waffles

These crisped up really nice. I plan on doubling the batch next time to keep in my freezer for an easy breakfast in the toaster!

2 cups almond flour
1 cup vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 1/2 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions. Enjoy! Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

CLICK HERE TO FIND MY FAVORITE WAFFLE IRON.

Pinwheel Crackers

Here is a great "gluten free" cracker that is WAY better for you than anything coming from a box. If the first ingredient is RICE FLOUR, stay AWAY.

I love making these to take camping. They pack well and no additional cheese needs to be packed along; these are SO flavorful! They also make a great addition to a side of veggies.



1/4 cup butter, softened at room temperature
8 oz crumbled blue cheese
1 1/2 cup blanched almond flour
1/2 cup finely chopped walnuts
Pinch of Celtic sea salt (optional)

In a large mixing bowl, use a mixer to beat butter and cheese until smooth. Add almond flour, and salt and mix until well-combined. Dump the dough onto a piece of parchment or a greased piece of plastic wrap, press it into a ball, and roll into a 12-inch long log. Brush the log completely with the egg wash. Spread the walnuts in a square on a cutting board and roll the log back and forth in the walnuts, pressing lightly, and distributing them evenly on the outside of the log. Wrap in plastic and refrigerate for at least 30 minutes or for up to 4 days.

Meanwhile, preheat the oven to 350 degrees F.

Cut the log 3/8ths-inch thick with a small, sharp knife and place the crackers on a sheet pan lined with parchment paper. Bake for 22 minutes until very lightly browned. Rotate the pan once during baking. Cool and serve at room temperature. Makes 18 servings (36 crackers).

NUTRITIONAL COMPARISON (per serving):
Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carb, trace fiber
“Healthified” Nut Crackers = 145 calories, 12g fat, 6g protein, 2.6 carb, 1.2g fiber


This recipe was inspired by Ina Garten.

Zucchini Coconut Bread and THYROID Health

Many Americans suffer from symptoms such as cold hands and feet, low body temperature, sensitivity to cold, a feeling of always being chilled, headaches, insomnia, dry skin, puffy eyes, hair loss, brittle nails, joint aches, constipation, mental dullness, fatigue, frequent infections, hoarse voice, ringing in the ears, dizziness, loss of libido, and weight gain, which is sometimes uncontrollable. Approximately 65 percent of the U. S. population is overweight; 30 percent is clinically obese. Research is pointing to the fact that an under active thyroid might be the number one cause of weight problems, especially among women, in the US today.

Many dietary oils can negatively affect thyroid health. We cook with them almost every day and they are plentiful in commercially prepared foods. It is possible they are among the worst offenders when it comes to the thyroid. They are known as vegetable oils or polyunsaturated oils. The most common source of these oils used in commercially prepared foods is the soybean.

Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. When the thyroid hormone is deficient, the body is generally exposed to increased levels of estrogen. The thyroid hormone is essential for making the ‘protective hormones’ progesterone and pregnenolone, so these hormones are lowered when anything interferes with the function of the thyroid. The thyroid hormone is required for using and eliminating cholesterol, so cholesterol is likely to be raised by anything which blocks the thyroid function.

Coconut oil, on the other hand, is a saturated fat made up primarily of medium chain fatty acids. Also known as medium chain triglycerides (MCTs), medium chain fatty acids are known to increase metabolism and promote weight loss. Coconut oil can also raise basal body temperatures while increasing metabolism. This is good news for people who suffer with low thyroid function.

So here is my thyroid-supporting zucchini bread:

3/4 cup loosely packed shredded zucchini
6 eggs, separated
1/2 cup coconut milk (or 2 more eggs)
1/2 cup coconut oil (or butter) melted (plus extra from greasing pan)
1/2 cup Just Like Sugar (or 1/4 cup Erythritol and 1 tsp stevia glycerite)
1 tsp pure vanilla
1 1/2 tsp cinnamon
1/2 tsp Celtic sea salt
3/4 cup coconut flour
1 tsp baking powder
1/2 cup chopped pecans or walnuts (optional)
Unsweetened coconut flakes (optional topping)

Preheat oven to 350 degrees. Grease a 9x5x3 inch loaf pan with coconut oil or butter. Separate 4 eggs into two bowls. Whip the egg whites until very fluffy. In the other bowl, blend together the 4 egg yolks, zucchini, oil, coconut milk, sweetener, vanilla, cinnamon, and salt. Then add the other 2 eggs (or 4 if not using coconut milk), one at a time, beating well after each addition. Combine coconut flour and baking powder and sift into batter. Blend until there are no lumps. Fold in nuts. Gently fold in the egg whites to the batter. Pour into a greased pan. Top with unsweetened coconut flakes and bake for 60 minute or until an inserted toothpick comes out clean. Cool and enjoy! Makes 14 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Zucchini Bread = 377 calories, 43 carbs. 2 fiber
“Healthified” Zucchini Bread = 135 calories, 5.2 carbs, 2.3g fiber

Cinnamon Rolls

1/2 cup blanched almond flour
1/2 cup vanilla egg white or whey protein
1 tsp baking powder
3 TBS butter or coconut oil, softened
1 egg

Preheat oven to 350 degrees F. Sift almond flour with whey and baking powder. Add the rest of the ingredients together until you have a smooth dough.

Place a sheet of plastic wrap on counter, then spray with coconut oil spray. Place dough on greased plastic, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of plastic wrap. Roll the dough out with a rolling pin until a long rectangle shape (9x12) or so. Then remove the top layer of plastic.

CINNAMON FILLING:
3 TBS Butter or coconut oil, softened
3 TBS Cinnamon
3 TBS Swerve (or erythritol and 1/4 tsp stevia glycerite)


Mix all ingredients together and spread evenly over the dough...make sure the top layer of plastic is off. Roll up dough using the edge of the plastic to make a tight log. Cut into 2 inch pieces. Bake for 8 minutes or until baked through (insert a toothpick to check doneness...the toothpick should come out clean).

FROSTING:
6 TBS cream cheese or coconut cream, softened
3 TBS butter or coconut oil, softened
2 TBS Confectioners Swerve (or erythritol and 1/4 tsp stevia glycerite)
A little almond milk (to thin it out)

NUTRITIONAL COMPARISON (per roll)
Make 6 Rolls
"Cinnabon" Cinnamon Roll = 730 calories, 199 carbs, trace fiber...YIKES!!!
"Healthified" Cinnamon Roll with frosting = 323 calories, 3 carbs, 1 fiber
"Healthified" Roll without frosting: 172 calories, 2 carbs, 1 fiber

Homemade Ho-ho’s

These aren't super easy, but it is a fun project to make with your kids while informing them what is in a Hostess Ho Ho...maybe you will get them to understand the importance of real food and how to avoid Trans-Fat and harmful additives. Just make sure to store the homemade version in the fridge or freezer...compared to the Hostess version...these WILL go bad if you leave them in your pantry!

Ingredients in a HOSTESS HO HO: Sugar, Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Water, Partially Hydrogenated Vegetable Oils (Palm Kernel, Coconut, Palm), Palm Oil Shortening, Corn Syrup, Cocoa Processed with Alkali, Whole Eggs, Invert Sugar. Contains 2% or Less of: Egg Yolks, Polysorbate 60, Leavenings (Sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate), Soy Lecithin, Salt, Soy Flour, Sweet Dairy Whey, Calcium and Sodium Caseinate, Soy Protein Isolate, Cornstarch, Mono and Diglycerides, Sodium Stearate, Natural and Artificial Flavors, Sorbic Acid

CAKE:
4 eggs
1/2 cup Truvia (or erythritol and 1 tsp stevia glycerite)
5 TBS cocoa powder (preferably Dutch processed), plus more for dusting
2 tsp pure vanilla extract
1 cup blanched almond flour
1/4 cup chocolate/vanilla egg white or whey protein
1/4 tsp Celtic sea salt
5 TBS coconut oil or butter, melted
Water or unsweetened almond milk
FILLING:
1/2 cup Truvia (or erythritol and 1 tsp stevia glycerite)
4 oz cream cheese or coconut cream
1 1/2 cups heavy cream
1 tsp pure vanilla extract
CHOCOLATE FROSTING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk OR heavy cream
1/4 cup Truvia (or erythritol and 1 tsp stevia glycerite)

Preheat oven to 350 degrees. Butter a half sheet pan (17×12 inches), then line with parchment paper. Butter the paper and sides of pan and dust with cocoa powder. In a medium-sized, heat-proof bowl, set over a saucepan of simmering water, whisk together the eggs, Truvia, and 2 tablespoons of cocoa powder. Whisk almost constantly until mixture is warm to the touch. Remove from heat, and with an electric mixer, beat on high for several minutes until the mixture is smooth. Stir in vanilla. Combine the rest of the cocoa powder, almond flour, whey, and salt in small bowl. Fold in until well incorporated, followed by the melted butter. Spread evenly into prepared pan and bake for 10 minutes, or until cake springs back when touched. Remove the cake from the oven and let sit in the pan for 1 minute. Run a knife along the edge to release the cake then flip it out onto parchment paper. Brush the paper (the one you lined the pan with) with water or almond milk and let soak for 2 minutes. Peel it off the cake. Trim dry edges from the cake. Let cool covered with plastic wrap. While the cake cools, make the filling. In a medium-sized bowl, with an electric mixer, cream Truvia and cream cheese until smooth. In another bowl, whip the cream until stiff peaks form, then fold in the cream cheese mixture. Fold into vanilla. When the cake is fully cooled, cut into 12 equal pieces. Spread filling even over the cake, and take each section and carefully roll up, being careful not to break the cake. When all pieces are rolled up, place in the freezer to set for about 20 minutes.

FROSTING: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick.

Remove the ho-ho’s from the freezer, cut off any filling oozing out the sides, and coat in the melted chocolate mixture. Place on parchment paper, and return to the freezer until the frosting is set. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Hostess Ho Ho = 380 calories, 54 carbs, 1 fiber (53 effective carbs)
“Healthified” Ho Ho = 294 calories, 7.5 carbs, 4.1 fiber (3.4 effective carbs)

Creamy Rhubarb Pie

1 1/4 cup Just Like Sugar (OR erythritol)
2 tsp stevia glycerite
8 oz cream cheese or coconut cream
2 eggs
1/2 tsp vanilla extract
1/4 tsp Celtic sea salt
3 cups chopped fresh rhubarb
Pie Shell:
2 cups blanched almond flour
4 TBS Just Like Sugar (OR erythritol)
1/4 tsp stevia glycerite
4 TBS butter or coconut oil, melted
Topping:
1/3 cup Just Like Sugar (OR erythritol)
1 tsp stevia glycerite
1/3 cup blanched almond flour
1 tsp ground cinnamon
1/4 cup butter or coconut oil, softened

Preheat oven to 375 degrees F (190 degrees C). Prepare pie shell, by beating all ingredients together. Pat into a pie pan (using fingers), then place in oven to bake for 12 minutes. Meanwhile, beat 1 cup sweetener, cream cheese, eggs in a large mixing bowl until smooth. Stir in vanilla and salt. Fold in rhubarb. Pour rhubarb mixture into pie shell. Bake for 30 minutes in the preheated oven.

Meanwhile, combine 1/3 cup sweetener, 1/3 cup blanched almond flour, and cinnamon in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Set aside.

Remove pie from oven. Reduce oven temperature to 350 degrees F (175 degrees C). Sprinkle topping mixture evenly over pie. Return pie to oven and bake until filling is set and crust and topping are golden brown, about 30 minutes. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Rhubarb Pie = 259 calories, 15g fat, 5g protein, 52 carbs, 1g fiber
"Healthified Rhubarb Pie = 250 calories, 24g fat, 8g protein, 6g carbs, 3g fiber