This is the snack my son has requested every day after school since I have first made it. He is my pickiest one, so if he loves it and I am confident your picky ones you love it too :).

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Ooey Gooey Flourless Blondies

Prep Time: 5 minutes

Cook Time: 20 minutes

See Detailed Nutrition Info on

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Ingredients

• 1 cup almond butter
• 1/3 cup raw honey
• 1 egg
• 1 Tbsp. vanilla
• 1/2 tsp. baking soda
• 1/4 tsp. baking powder
• 1/2 tsp. Himalayan pink salt
• 1/2 cup Enjoy Life Chocolate Chunks

Ooey Gooey Flourless Blondies

• 1 cup almond butter
  
• 1/3 cup honey (preferably raw)
• 1 egg
• 1 tbsp vanilla
• 1/2 tsp baking soda
• 1/4 tsp. baking powder (make sure it is aluminum free)
• 1/2 tsp. Himalayan pink salt
• 1/2 cup Enjoy Life Semi Sweet Mega Chunks (chips work too, they are a tad gooier with the chunks)

1. Preheat oven to 350 degrees.
2. In a large bowl, combine almond butter and honey.
3. Add egg, vanilla, salt, baking soda and baking powder. Stir to combine.
4. Fold in chocolate chunks.
5. Pour into an un-greased  8″ glass square baking dish.
6. Press firmly into pan.
7. Bake for 18-24 minutes or until a toothpick inserted in center comes out clean.

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“When you know better, you do better.”

When you blend your cashews in the food processor, make sure you keep an eye on them and stop once they are powdered. If you blend for too long, they will turn into butter. This is the first time I have used cashew flour in a recipe and I plan to use it more often. It literally took seconds to make, simply place the cashews in the food processor and blend for approximately 20-30 seconds.

Cashews have 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, phosphorus, zinc, copper and manganese. Cashew nuts do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health. Cashew nuts also have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut’s zero percent cholesterol content.

Even with the relatively high fat content, cashew nuts are considered to be a “low-fat” nut. In fact, cashew nuts contain less fat per serving than many other popular nuts commonly found in grocery stores and health food stores, including almonds, walnuts, peanuts and pecans. (Source)

Go make this now! It is delicious and your house will smell wonderful!

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Grain-Free Blueberry Scone

Prep Time: 11 minutes

Cook Time: 30 minutes

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 1 1/2 cups raw, unsalted cashews
• 1/4 cup arrowroot
• pinch of salt
• 1 tsp baking powder
• 1 cup fresh blueberries
• 1/4 cup coconut oil
• 3 tbsp maple syrup
• 2 tsp vanilla extract
• 1 egg

Instructions

1. Preheat oven to 350 °F & line a 9” metal pan with parchment paper.
2. Blend the cashews in a food processor until powdered.
3. Whisk all the dry ingredients together then stir in the blueberries.
4. Whisk the wet ingredients together then stir into the dry.
5. Pour into the baking pan and bake at 350 F for 30 minutes.
6. Let cool for at least 10 minutes, slice.
7. Enjoy!

Notes:

Original Recipe: http://fedandfit.com/2013/07/28/paleo-blueberry-scones-2/

Grain-Free Blueberry Scone

• 1 1/2 cups raw, unsalted cashews
• 1/4 cup arrowroot flour
• pinch of himalayan pink salt
• 1 tsp baking powder (aluminum free)
• 1 cup fresh blueberries
• 1/4 cup coconut oil
• 3 tbsp maple syrup
• 2 tsp vanilla (I prefer the taste of vanilla with no alcohol)
• 1 egg

1. Preheat oven to 350 °F & line a 9” metal pan with parchment paper.
2. Blend the cashews in a food processor until powdered.
3. Whisk all the dry ingredients together then stir in the blueberries.
4. Whisk the wet ingredients together then stir into the dry.
5. Pour into the baking pan and bake at 350 F for 30 minutes.
6. Let cool for at least 10 minutes, slice.
7. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

We make our own bread instead of purchasing gluten-free bread so we can control the ingredients. “Gluten-free” foods are often made with rice flour, cornstarch, tapioca starch, or potato starch. These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen (“gluten-free belly”), increase blood sugars, insulin resistance and diabetes, cataracts, and arthritis. They are not healthy replacements for wheat.

1. Sandwich Bread — this recipe is part of my French Toast Stick recipe

2. French Toast Sticks — these are made from the sandwich bread

3. Pancakes

4. Nut-Free Pancakes

5. Banana Chocolate Chip Muffins

6. Naan

7. Mini Corn Dog Muffins

8. Buffalo Chicken Egg Muffins

9. Pumpkin Chocolate Chip Muffins

10. Coconut Banana Bread

11. Lasagna with Zucchini Noodles

12. Chocolate Chip Cookies

13. Pie Crust

14. Blueberry Banana Muffins

15. Brownies & Cacao Brownies

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

We made two changes to the recipe by using ghee instead of butter and by using raw cacao powder instead of cocoa powder. We used Navitas Naturals Cacao Powder —  the only ingredient is Certified Organic Cacao. Cacao contains a naturally rich supply of antioxidants and is a good source of dietary fiber.  Raw cacao contains the highest concentrated antioxidant of any other food.  It is also known to be one of the highest dietary sources of magnesium, flavanols and polyphenols.

Health Benefits of Cacao

Antioxidants: Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Health benefits of these antioxidants include:

• Promote cardiovascular health – Help dilate bloods vessels, reduce blood clotting, improve circulation, help regulate heartbeat and blood pressure, lower LDL cholesterol, and reduce the risk of stroke and heart attacks.
• Protect from environmental and metabolic toxins – Help repair and resist damage caused by free radicals, and may reduce risk of certain cancers.

Neurotransmitters: By increasing the levels of specific neurotransmitters in our brains, cacao promotes positive outlook, facilitates rejuvenation and simply helps us feel good.

• Serotonin – Cacao raises the level of serotonin in the brain; thus acts as an anti-depressant, helps reduce PMS symptoms, and promotes a sense of well-being.
• Endorphins – Cacao stimulates the secretion of endorphins, producing a pleasurable sensation similar to the “runner’s high” a jogger feels after running several miles.
• Phenylethylamine – Found in chocolate, phenylethylamine is also created within the brain and released when we are in love. Acts as mild mood elevator and anti-depressant, and helps increase focus and alertness.
• Anandamide – Anandamide is known as the “bliss chemical” because it is released by the brain when we are feeling great. Cacao contains both N-acylethanolamines, believed to temporarily increase the levels of anandamide in the brain, and enzyme inhibitors that slow its breakdown. Promotes relaxation, and helps us feel good longer.

Essential Minerals: Cacao beans are rich in a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.

• Magnesium – Cacao seems to be the #1 source of magnesium of any food. Magnesium balances brain chemistry, builds strong bones, and helps regulate heartbeat and blood pressure. Magnesium deficiency, present in 80% of Americans, is linked with PMT, hypertension, heart disease, diabetes and joint problems.
• Sulfur – Cacao is high in the beauty mineral sulfur. Sulfur builds strong nails and hair, promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.

Essential fats: There is a misperception that chocolate is fattening. In truth, the fats in cocoa butter are healthy fats. Cacao contains oleic acid, a heart-healthy monounsaturated fat, also found in olive oil, that may raise good cholesterol. Also, substances found in cacao are known to help reduce appetite. (Source)

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Grain-Free Brownies

Prep Time: 10 minutes

Cook Time: 28 minutes

Number of servings: 16

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 tbsp tapioca flour
• 3 tbsp coconut flour
• 1 tbsp cocoa or cacao powder
• 1/4 tsp baking soda
• 3/4 cup Enjoy Life Chocolate Chips
• 1/2 cup butter, or ghee (plus more to grease pan)
• 1/3 cup coconut sugar
• 1/4 tsp salt
• 1 tsp vanilla extract
• 2 eggs

Instructions

1. Preheat oven to 350ºF. Lightly grease an 8x8x2-inch baking dish.
2. Whisk together tapioca flour, coconut flour, cocoa/cacao powder, and baking soda in small bowl.
3. Melt butter/ghee, sugar, and chocolate together in a sauce pot. Stir in vanilla extract and salt. Whisk in the eggs.
4. Pour the dry ingredients into the wet ingredients. Whisk to combine.
5. Pour the batter into baking dish, and bake until brownies are puffed in the center and not too jiggly when (gently) shaken, about 25-28 minutes. Allow to cool in pan before cutting into 2 x 2-inch squares.

Notes:

Recipe courtesy of Primal Cravings.

Grain-Free Brownies

• 2 tbsp tapioca flour
• 3 tbsp coconut flour
• 1 tbsp cocoa or cacao powder
• 1/4 tsp baking soda
• 3/4 cup Enjoy Life Chocolate Chips
• 1/2 cup butter, or ghee (plus more to grease pan)
• 1/3 cup coconut sugar
• 1/4 tsp salt
• 1 tsp vanilla extract
• 2 eggs

1. Preheat oven to 350ºF. Lightly grease an 8x8x2-inch baking dish.
2. Whisk together tapioca flour, coconut flour, cocoa/cacao powder, and baking soda in small bowl.
3. Melt butter/ghee, sugar, and chocolate together in a sauce pot. Stir in vanilla extract and salt. Whisk in the eggs.
4. Pour the dry ingredients into the wet ingredients. Whisk to combine.
5. Pour the batter into baking dish, and bake until brownies are puffed in the center and not too jiggly when (gently) shaken, about 25-28 minutes. Allow to cool in pan before cutting into 2 x 2-inch squares.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

The recipe calls for Enjoy Life Semi-Sweet Chocolate Mini Chips, which are dairy, nut & soy free — no one in my house can taste the difference between the Enjoy Life chips and Nestle Toll House Chocolate Chips.  Theses muffins are super moist just like the Entenmann’s mini muffins.  I used to love the Entenmann’s Little Bites because they were convenient and an easy fast snack. With the muffin recipe below, you can double the recipe and freeze what you are not going to use within the week and feed yourself and your family muffins that promote health rather than deteriorate health. We use WEXY Lunch and Munch Snack Bags to freeze individual servings of muffins, they are biodegradable and BPA Free.  You can put 3-4 muffins in the bag, freeze and grab before you walk out the door.

If you are wondering what is in the Entemann’s mini muffins, here are the ingredients in the Banana Chocolate Chip version. Many of the ingredients are likely GMO. For a guide to GMO ingredients, visit this page.

Banana(s) Puree, Sugar,Wheat Flour Bleached, Soybean(s) Oil, Egg(s), Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Dextrose, Chocolate Liquor Processed with Alkali, Soy Lecithin, Vanillin), Molasses, Flavor(s) Natural & Artificial, Corn Starch Modified, Whey (Milk), Dextrose, Water, Fructose, Mono and Diglycerides, Tricalcium Phosphate, Baking Soda, Sodium Phosphate, Salt, Sodium Stearoyl Lactylate, Guar Gum, Potassium Sorbate, Xanthan Gum,Soy Lecithin, Sorbitan Monostearate, Polysorbate 60, Calcium Sulphate (Sulfate), Soy Protein, Calcium Phosphate.

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Pumpkin Chocolate Chip Muffins

Prep Time: 10 minutes

Cook Time: 35 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• ⅓ cup pumpkin puree
• ⅓ cup maple syrup
• ¼ cup coconut oil, melted
• 3 eggs, whisked
• 1 teaspoon vanilla extract
• ¼ cup coconut flour
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon ground cloves
• ⅛ teaspoon powdered ginger
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• pinch of salt
• ½ cup Enjoy Life Mini Chocolate Chips

Instructions

1. Preheat oven to 350 degrees.
2. Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
3. In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
4. Pour dry ingredients into wet ingredients and mix well.
5. Fold in chocolate chips.
6. Line a muffin tin with paper liners. Use an ice cream scoop to one scoop of batter per muffin. Makes 5 full muffins.
7. Bake for 35-40 minutes.
8. Enjoy!

Notes:

Recipe courtesy of PaleOMG.

Pumpkin Chocolate Chip Muffins

• ⅓ cup pumpkin puree
• ⅓ cup maple syrup
• ¼ cup coconut oil, melted
• 3 eggs, whisked
• 1 teaspoon vanilla extract
• ¼ cup coconut flour
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon ground cloves
• ⅛ teaspoon powdered ginger
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• pinch of salt
• ½ cup Enjoy Life Mini Chocolate Chips

1. Preheat oven to 350 degrees.
2. Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
3. In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
4. Pour dry ingredients into wet ingredients and mix well.
5. Fold in chocolate chips.
6. Line a muffin tin with paper liners. Use an ice cream scoop to one scoop of batter per muffin. Makes 5 full muffins.
7. Bake for 35-40 minutes.
8. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

– Eat Better. Feel Better.

My kids are anxiously awaiting their teacher assignments today for the new school year and it got me thinking about school lunches. Here is a quick round-up of some ideas.

People often ask me how I get my kids to eat this way.  I do this by getting them involved in the process. They pick out what goes in each compartment and help wash & cut the food. They choose from the choices in our refrigerator/pantry — I choose at the food store. If they feel in control, they are more likely to eat it and try new things. They see it as their choice, not mine.

For more lunch ideas, visit http://www.schoollunchmakeover.com.

The lunchbox they use is a PlanetBox.  You can purchase these from Amazon.com or Pottery Barn Kids. Here are some details about the lunchbox — my favorite part is that it is non-toxic and dishwasher safe!

• Complete eco-friendly solution designed to make packing healthy lunches easy and fun
• Includes stainless steel lunchbox, 2 round lidded containers; a soft carry bag, and set of hip magnets
• Individual compartments ensure foods don’t touch each other and arrive looking neat and appealing
• Made out of safe, non-toxic, and recycled materials – no lead, PVC, phthalates, or BPA
• All in one piece design for easy care and cleaning – no mismatched lids to lose – dishwasher safe

There is a pouch that holds a thermos or Klean Kanteen water bottle on the outside of the lunch bag, we always fill this with water and frozen lemon chunks. The frozen lemon keeps the water cold and provides health benefits. Lemon is one of the top six alkaline foods (others include cayenne, root vegetables, cruciferous vegetables, leafy greens & garlic). An acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer. Cancer cannot thrive in an alkaline environment.

Another option for water bottles are frozen juice cubes using juice made from a juicer. They help keep the water cold, add some flavor and add a boost of real, natural vitamins.

Read why we don’t give our kids organic milk boxes here.

Paleo School Lunch Ideas

1. Organic turkey & ham, organic cucumbers, organic pickles, organic grapes, organic peaches, organic plums and Enjoy Life Chocolate Chunks.

2. Organic grapes, organic carrots, organic pickles, organic plums, organic turkey & ham, nitrite free pepperoni and enjoy Life Chocolate Chunks. Applegate farms sells nitrite free pepperoni. If you grocery store does not carry it, talk to a manager and request it if pepperoni is something you enjoy but do not want to consume the nitrates/nitrites.

3. Organic celery (I like to cut the celery in little pieces because I feel like it is easy for them to choke on when cut the long way), organic carrots, organic raisins, mango, kiwi, organic eggs stuffed with tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

We use Wild Planet Wild Albacore Tuna, No Salt Added – this tuna has no water, oil or fillers added. Further it contains no BPA, is sustainably caught, is low mercury and high omega 3. Another great thing about this tuna is you don’t have to drain it — the tuna steaks are hand-cut and packed in a micro-cannery process allowing all the omega 3 oils to be retained so no liquid needs to be added.

Some of you have voiced concern about eating tuna due to of the possibility of the tuna being exposed to radiation as a result of the 2011 tsunami in Japan and the subsequently damaged Fukushima nuclear power plant. Thus, I wanted to share a document written by the President and Founder of Wild Planet, Bill Carvalho, which provides clear, concise information regarding radiation in Wild Planet products. In summary, the best definitive course of action one can take regarding radiation in the food supply is to do precisely what Wild Planet has done; test all loads of fish coming into cold storage before they agree to pay for it. They have found no detectable radiation in any of their last 91 samples of albacore since July of 2012. Carvalho believes that North Pacific fish caught outside of the actual shoreline of Fukushima is very safe. Wile Planet continued the testing protocol throughout 2012 and 2013, and will continue such into 2014. In the past year, Wild Planet has had very few tests with any detectable levels of radiation at all, down to a detection limit of 0.5BQ/kg.

4. Organic chicken breast, watermelon, organic blueberries, organic raspberries, organic carrots, organic pickles and Enjoy Life Chocolate Chips. I prepare the chicken by coating it with coconut oil or avocado oil and a sprinkle of Himalayan pink salt & black pepper. Broil for 10 minutes on each side.

Read about why we use coconut oil here.

Read about why we use Himalayan pink salt here.

5. Shrimp, organic carrots, organic oranges, organic raspberries, organic raisins & Enjoy Life Chocolate Chunks.

Shrimp help fight cancer, keep skin, hair and nails healthy, help prevent anemia, boost energy, help build strong bones, help process fats, help fight depression, help promote prostate health, help to keep your thyroid healthy and help stabilize blood sugar levels.

“Shrimp are rich in omega-3 fatty acids, which starve tumor cells and help fight cancer. Studies show that eating 8 or 9 shrimp a day can reduce your breast cancer risk. Instead of shrimp, you can substitute any seafood high in omega-3 fatty acids; options include salmon, haddock, flounder and sardines.” – Dr. Oz

6. Chicken salad, organic oranges, organic grapes, carrot and cucumber flowers and pomegranate. Veggie Cutters: http://tinyurl.com/k2gc8o6

7. Egg whites, organic green beans, organic pickles (cut with veggie cutters), organic strawberries & Enjoy Life Chocolate Chips.

8. Organic chicken, organic strawberries, grapes, green beans, carrots & Enjoy Life Chocolate Chip Chunks.

9. Organic carrots, organic dill pickles, organic strawberries, mango, Enjoy Life Chocolate Chips & tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

10. Grilled chicken, pineapple, spinach salad with egg, cucumber, avocado and raw sunflower seeds. We use the lemon as dressing.

11. Grain-Free & nut-free banana muffin, cucumbers (this is the vegetable cutter I used to cut the seeds out), organic hard-boiled egg, organic carrots, organic blackberries, organic raspberries, organic grapefruit and Enjoy Life Semi-Sweet Chocolate Chips.

12. Grain-Free & nut-free banana muffin, nitrite free pepperoni (Applegate Farms), organic strawberries, organic roasted cauliflower, organic raspberries, organic grapefruit, organic oranges, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

13. Organic ham, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic strawberries, mango, organic oranges, apple crumble and Enjoy Life Semi-Sweet Chocolate Chips.

14. Tuna salad (we use Wild Planet Wild Albacore Tuna, No Salt Added), organic kosher baby dill pickles, organic strawberries, organic carrots, grain-free granola and Enjoy Life Semi-Sweet Chocolate Chips.

15. Chicken salad, organic blackberries, organic strawberries, organic dill pickle slices and Enjoy Life Semi Sweet Mega Chunks.

16.  Organic ham, organic turkey, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic carrots, cantaloupe, organic apples and Enjoy Life Semi-Sweet Chocolate Chips.

17.  Organic ham, nitrite free pepperoni (Applegate Farms), organic apples, organic blackberries, organic cucumbers, banana blueberry muffin, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

18.  Organic ham, cantaloupe, watermelon, organic apples, organic carrots, sunflower seeds and a chocolate chip scone made with ground cashews and sweetened with maple syrup.

19.  Organic strawberries, mango, grilled chicken (this was leftover chicken from a salad we had at a restaurant), organic carrots, organic apples and sunflower seeds.

20.  Organic chicken breast, organic carrots, kiwi, spaghetti squash, watermelon and sunflower seeds.

21.  Organic turkey hot dog, organic yellow mustard, organic broccoli, organic cucumbers, organic carrots, organic strawberries and Enjoy Life Mega Chunks.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

~ We need to teach our children TO EAT REAL FOOD. No Fast Foods. No Junk Foods. No Processed Foods. Just Honest, Nutritious, Real Food.