Fresh Blueberry Muffins

Nothing like fresh blueberries! My modern take on a forever favorite…sugar, dairy and even gluten free too!

gluten free dairy free

204 g – 1 2/3 c  Gluten free flour (with fiber)
60  –  9 Tbsp  Coconut flour
56  –  9 Tbsp  Ground flaxseed, golden
90  –  ½ c  Xylitol
½ tsp  –  Sea salt
1 tsp  Baking soda
5 tsp  Baking powder (aluminum free)
1 ½ tsp  Xanthan gum
¼ tsp  Stevia (KAL brand)
230  –  1 c  Vanilla almond milk, unsweetened
2 tsp  Braggs apple cider vinegar
100  –   ½ c  Water
2  Eggs, beaten
42  –  4 Tbsp  Coconut oil
40  –  2 Tbsp  Applesauce
1 tsp  Vanilla
220  –  1 ½ c  Fresh blueberries, rinsed and drained

 

  1. Preheat oven to 350°
  2. Add vinegar to almond milk, stir and set aside
  3. Combine dry ingredients in large mixing bowl.
  4. Add wet ingredients to dry (except berries), stirring well until just mixed.
  5. Gently fold in berries.
  6. Spoon into muffin pan. Bake 30 mins.

 

Makes 12 muffins.

 

(Recipe written in both gram weight (1st)  and standard measuring cups. Take your pick.)

© 2016 Innocent Indulgence

How to Eliminate Feeling Frustrated and Deprived with Cleaner Eating

Do you start feeling frustrated and deprived when you’re trying to eat “cleaner”? This approach will help you eliminate those feelings, enjoy the process and keep you on track…easily! Check it out!

 

 

 

…and share the secrets with a friend.

Everyday Green Smoothie

This is SO good! You really could LOVE having it EVERYDAY! In fact, I’ve sampled this in classes and those who would have never even touched a green smoothie ASKED for the recipe! Really!! You’ve got to try it!!!!

4 large handfuls Spinach (up to ½ lb)
¾ cup Pineapple
1 Banana
1 Pear
½ Lime, peeled
½ cup cold Water
Sweetener to taste (stevia, raw honey, agave…) [I use stevia]
Ice*
1‐2 Tbsp Flax oil (optional)
1‐2 Tbsp ground Flaxseed (optional, but golden is my favorite)
Process in a high-powered blender until smooth and creamy. (that’s the key…be SURE, it’s super smooth and NOT chunky!) Serve immediately. Makes 2‐3, 16 oz servings.

*Use as much or as little as you like!

Reset for Radiant Living – free class

Stressed? Exhausted? Sick? Want to hit “Reset”?

Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.

Refresh – Rejuvenate – Revive

Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You

1625 E Williams Field Rd
Gilbert, AZ 85295

What to do with Flax Seed?

How much flax should you add daily?

Goal: 1-2 Tbsp flax oil and 2-3 Tbsp flax seed daily

Check out the amazing benefits of flax seed and its oil that can impact the entire body!

 

How do you make flax taste good?

—Add flax oil and flax seed to your smoothies for a silky smooth treat (blend well until smooth)

 

—And add flax seed to cereal, granola, yogurt, cookie or bar-cookie dough, muffin batter

—Snack on Flax Crackers plain or with hummus, bean dip or any other favorite dip or topping

 

(Note: Flax oil should not be heated)

Orange Julius

My tree is still loaded, so I’m loving every minute of the extra-fresh, juicy, sweet oranges…and Vitamin C!

Looking for more orange ideas? How about the creamy, childhood-classic, Orange Julius. Try it out:

6 small oranges*
1-2 trays ice cubes (use more if you like it thinner, less if you like it thicker)
3 scoops Vanilla Protein Powder**
Peel from 1/4 of an orange

Blend all ingredients in high-powered blender.
Garnish with an orange slice and enjoy!

Makes 4 cups.

*freeze extra orange sections to enjoy them fresh all year.

Variations:
Add 1/2 banana and exchange 1-2 oranges for 1 cup pineapple.

 

**I like Garden of Life’s Raw Protein–Vanilla. An organic whey protein (grass-fed) would be delicious if you can tolerate dairy. OR try 1-2 Tbsp dried coconut milk powder and a few drops of vanilla extract for dairy-free, creamy deliciousness.

Oatmeal Raisin Spice Cookies

Comfort cookies…even without the chocolate. Delicious for all ages! Gluten, dairy, egg and refined sugar free!

Oatmeal Raisin Spice Cookies

2/3 cup rolled oats
1/4 cup golden flax seed
1/4 cup coconut flour
1/4 cup brown coconut sugar
3/4 tsp cinnamon
1/8+ tsp cloves
1/4 tsp sea salt
1/2 tsp baking soda
1/2 tsp xanthan gum*
1/3 cup raisins
1/4 cup almond milk (vanilla, unsweetened)
1/4 cup raw honey
2 Tbsp coconut oil
1 tsp vanilla

 

Preheat oven to 375°. Combine all dry ingredients in small mixing bowl. Add almond milk, honey, oil and vanilla. Stir until mixed.
Drop by spoonful on stainless steel cookie sheet, flattening and shaping slightly.
Bake 7 minutes, then let set about 10 minutes.
Store in air-tight container.

*keeps cookies from being crumbly

Makes 14 cookies.

Veg Perspective

size shape texture of vegetablesThis. Changes. Everything.
Seriously.

Size, shape and texture can make ALL the difference. Here’s a perfect example. It makes veggies go down much better and also adds a lot of fun variety!

Slivers – shred veggies to top salads or even add to soups

Ribbons – peel or mandolin into very thin strips for a “fettuccine” vegetable, top with sauces as a pasta replacement or  layer into baked veggie dishes (think lasagne or enchiladas), stir fry, steam and use as a “bed” for chicken or fish

Spears – cut into wedges to use with your favorite dips, spreads or hummus, bake or even stir fry

Waves – slice into thin, thick or wavy circles or ovals to make a side veggie, grilled kabobs, dipping discs, soups and more

Spirals – great for angel hair replacement, Asian “noodle soups,” raw salad toppers or a artistic side dish

 

Be creative. The possibilities are endless!

End of 2016 Specials

Get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: joycb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: joy3eb

 

 

 

 

pricing effective through 12/31/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Sipping Coffee and Lattes–Innocent Style

Hot Peppermint Mochas, Pumpkin Spice, Eggnog and Chestnut Praline Lattes certainly are blissful, winter treats, but too many in the hustle, bustle and joy can be a bit rough on the waistline, immune system and the body in general (think sugar load and artificial flavorings.)

Try making a delicious cleaner, lighter, wintery-blend version with these simple ideas:

–Home coffee makers are coming out with some ingenius designs, easy-to-use and affordable for some fancy drink brews
–Use flavored coffee beans*, grinds or spice your own with: cinnamon, ginger, cloves, nutmeg or even cocoa powder
–Add a natural sweetener of choice
–Add a flavor extract from an organic, natural flavor company
–Froth adds an elegant, nostalgic touch, with its fluffy topping and creamy sipping
–Pick an unsweetened milk alternative for a velvety drink

 

Here are a couple of my coffee essentials:

Sweeteners:
KAL stevia and Coconut sugar (especially with spiced coffees!)

Milks:
(I combine unsweetened, vanilla Almond milk with unsweetened Coconut milk about 3:1)

Frother:
Aerolatte and Ninja

 

 

 

 

 

 

 

 

 

 

*Some brands are a bit cleaner than others. Use caution and read labels if requiring a gluten-free lifestyle.