Paleo Lemon Blueberry Loaf

I just love anything (and everything) with a tangy lemon flavor. Lemon squares, you’re SO GOOD…but you’re SO BAD! This guilt-free, grain-free paleo bread with lemon, blueberries, and very little sugar…now that’s a show stopper. This deliciousness can be made as a loaf or muffins, crunchy on the outside and soft and crumbly on the inside. Does it get any better?!

Ingredients:

  • 1 cup almond or coconut flour (or healthy flour of choice)
  • 1/4 cup arrowroot powder
  • 1/3 cup raw cashews
  • 4 eggs
  • 1/4 cup coconut oil
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon baking soda
  • 2 or 3 lemons (depending on how lemon-y you like)
  • 1 cup blueberries
  • 1 tablespoon honey
  • pinch of sea salt

Preheat oven to 350 degrees. Set aside blueberries and lemons. Combine all other ingredients in food processor (I use a Vitamix.) Wash lemons and grate the zest of one lemon into mixture. Cut lemons in half, remove seeds, and squeeze juice into mixture. Continue to blend until batter is consistent and smooth. Add blueberries and stir by hand. Grease loaf or muffin pan with coconut oil and pour batter in, leaving about an inch on top for loaf to rise. (If you have leftover batter, it can be used for muffins or pancakes.) Bake for 35 minutes (25 for muffins!) and check with a fork to make sure it’s cooked through, if not, continue to bake another 8-10 minutes. Once top has started to brown, remove from oven and let cool for at least 15 minutes before removing from pan. Refrigerate leftovers to keep fresh. Enjoy this sweet and sour snack!

One Healthy Breakdown: take that sugar-laden lemon bars!

*recipe inspired by Savory Lotus’ Blueberry Lemon Bread

Paleo Strawberry Beet Bars

What looks like a brownie but has zero grains, dairy, chocolate, or added sugar? Another experiment gone right in the OHH kitchen, Paleo Strawberry Beet Bars, of course! These babies are chock-full of superfoods and taste, so much so that even the littlest critics will enjoy.

Ingredients:

  • 1.5 cups fresh or frozen strawberries
  • 1-2 cooked beets (I used 2 precooked Love Beets)
  • 2 tablespoons goji beries
  • 1/4 cup almond flour
  • 1 heaping tablespoon hemp seeds
  • 2 tablespoons ground flaxseed
  • 1/4 cup almond or peanut butter
  • 5 whole figs or dates
  • 1/3 cup unsweetened applesauce
  • 1 heaping tablespoon coconut oil
  • splash of almond milk (if necessary)

Instructions:

Preheat oven to 350 degrees and grease a brownie pan with coconut oil. Combine all ingredients in Vitamix or high-powered blender/food processor. Once mixture is blended, pour into pan and bake for 40-45 minutes. Test with a fork or knife to make sure bars are solid, they may need a little bit more time depending on your pan size. Let cool, cut into bars, and enjoy for breakfast, snack, post-workout fuel, or a healthy dessert all week long!

One Healthy Breakdown: these bars are paleo-rific!

Five Healthy Flour Alternatives

Most recipes we come across call for good old white flour, also known as all-purpose flour.  What’s so wrong with that? A lot. All-purpose white flour is basically just empty calories – short-term energy that makes our blood sugar spike without any nutritional value. Did you know that white flour is actually wheat stripped of the whole-grain elements, the bran and the germ, meaning that it lacks the fiber and nutrients. It is also commonly bleached white with chemicals.

breads

Whether you’re making cookies, muffins, pancakes, scones, or dessert, substituting white flour for one of the following healthier options will upgrade your recipe into a lighter, more nutritious, easier to digest option simply with this one easy switch.

  • Coconut flour is made of the superfood coconut, making it gluten-free, paleo, high in fiber, protein, energy, and low in carbohydrates. It’s dense and yields great pancakes (like these Delightful Banana Pancakes) and baked goods.
  • Almond flour/almond meal is made of almonds, also gluten-free, paleo, high in protein, and healthy fats. The difference between the two is simply that almond meal includes the whole nut while almond flour is made from blanched (skinless) almonds, both packed in vitamins and minerals. Try these Banana Chocolate Chip Muffins made with almond flour.
  • Quinoa flour is made of grinding the seed we all know and love, quinoa! You can buy quinoa flour or you can grind your own uncooked seeds. High in fiber and nutrients, this gluten-free flour is light, a bit nutty, and a complete protein, making the perfect post-workout treats.
  • Spelt flour is a species of wheat that is light, nutty, and high in protein, carbohydrates, and fiber. It is one of the oldest crops in history and very versatile. Although spelt does contain gluten, it is known to have many health benefits, including numerous minerals necessary for bone health. You can read more about spelt flour here.
  • Oat flour is simply ground oats. You can purchase it at a health food store or just grind up your own raw oats in a blender or coffee grinder. Oats are super high in fiber and other vitamins and minerals, so you can’t go wrong with this healthy option. Just be sure to search for “gluten free” if you’re sensitive to gluten. (Oats don’t actually contain gluten; however, they can be processed in a plant with gluten.)

One Healthy Breakdown: get empowered with healthy flours!

Healthy Holidays OHH Style

The magic of the holiday season surrounds us and we’re determined to make it through feeling healthy, happy, grounded, rested, well-fed, balanced, and ready for 2016!

IMG_3036Although it’s easy as pie to cut sleep, eat all the cookies, skip breakfast, have another cocktail, and end up completely burned out, tired, bloated, hungover, guilty, and miserable come January, let’s not!

hangoverOHH’s #HealthyHoliday Tips:

Keep it simple: yes, there will be parties and cocktails, gingerbread, latkes, toasts, roasts, cookie exchanges, peppermint bark, and a hundred reasons to indulge. And that’s ok. But all of those ‘extras’ sure do add up. To offset the indulgences, keep things simple at home. No need to make a three-course meal; instead, allow yourself permission to keep things light and basic. Make a “kitchen sink” salad, smoothie, or snack – just make sure you’re using whole foods. Keeping meals simple allows our body to maximize digestion and nutrient-absorption. Here’s a super simple salad made of arugula, sauerkraut, tomatoes, avocado, and hard-boiled eggs for your dose of greens, probiotics, healthy fat and protein all in one!

FullSizeRender3Eat your veggies: there’s no way around it – veggies are healthy and you must eat them. Don’t fret, you can easily increase your veggie intake in a yummy, easy way. Try making a meal that centers around vegetables instead of meat or pasta, like a meatless stir fry, hearty soup, or holiday smoothie. We don’t often give veggies the opportunity to be the main attraction, but doing so is a super simple, healthy, and affordable way to fuel our bodies. Secondly, try replacing your usual comfort foods with veggie-loaded options. Instead of your go-to mashed potatoes, try cauliflower mash. Forget the french fries and instead roast a new variation of squash, like acorn, delicata, spaghetti, butternut, kobucha, or pumpkin. When you’re urged to grab chips or crackers to snack on, eat crudite to satisfy that craving for a crunch.

Treat yo’self: we’ve said it before and we’ll say again – it’s all about balance. Let go of the labels and ditch the all-or-nothing attitude. Indulging in holiday treats is not only acceptable, it’s actually good for you! Consciously eating food that gives you immense pleasure can fulfill your heart, satisfy your cravings, and feed your soul. Whether it’s a family recipe that you look forward to every year or a new discovery on your journey, choose to indulge wisely and enjoy every single bite.

balancedNews flash: it’s not just about the treats. Or the veggies. Indulge in something that has absolutely nothing to do with food, like a bubble bath, scented candle, holiday movie, pedicure, song download, nature walk, novel, dance party, magazine, TV marathon, or anything that makes you feel pampered and rejuvenated. Just like we deserve to enjoy the cookie, we deserve a break, some self-care, and even a good nap!

Move and be still: we already established that most of us will be indulging a bit this season and that is A ok…as long as we remember to move (ie: exercise) and be still (ie: meditate/sleep/breathe.) Schedule your workouts (and your stillness) as you would meetings and don’t skip ’em. Get your turkey trot on, try a new class, rake leaves, shovel snow…whatever it takes to stay active and accountable. And mindful. Taking time to slow down, live in the moment, and embrace the holiday spirit is equally as important. Combine the moving and the stillness with a yoga class or non-workout workout. Sweat, enjoy, breathe, repeat.

One Healthy Breakdown: here’s to spreading health and holiday cheer this year!

Apple Coconut Crisp

We’re officially kicking off apple season (hooray!) with a treat that’s super delicious and nutritious; apple coconut crisp! Putting a spin (and a dose of healthy fat) on the old favorite with just three simple, healthy ingredients; apples, cinnamon, and coconut. Yes, it’s totally okay to enjoy a serving or two regularly for breakfast, snack, or a healthful dessert!IMG_2659Makes one large serving or two smaller portions:

  • cover a small cookie sheet or pan with wax paper
  • chop two apples and place cubes on cookie sheet
  • sprinkle apples generously with cinnamon
  • bake at 400 degrees for ~10/15 minutes until apples begin to brownIMG_2656
  • sprinkle apples with shredded (unsweetened) coconut and continue to bake another few minutes until coconut browns
  • serve warm or cool

Yum! It’s great as is, but feel free to mix it up. For a satisfying breakfast, add granola, oats, or some nuts. For a creamier dessert, add whipped cream, whipped coconut cream, honey, plain Greek yogurt, (pictured) or even some vanilla ice cream if you’re going all out.

FullSizeRender(40)One Healthy Breakdown: who says healthy eating doesn’t taste amazing??

Nothin’ Like EVOO

10702069_904476514773_3840381980300393958_nCiao bella! Although I am a huge fan of all things coconut oil, there’s just nothin’ like the one and only EVOO. Olive oil, rich in phytonutrients and antioxidants, is a fundamental part of the Mediterranean Diet. My recent trip to Italy for our honeymoon spiked quite a rekindling for my relationship with olive oil. I’ve always used and loved it, but my appreciation for the oil grew stronger as Italians just don’t live without it. From salad to octopus, (yup) pasta to dessert, olive oil was as essential as water (and wine!) at every meal. Every bite was a bit tastier, richer, and more satiating.

10689850_904476659483_2449018094796810023_nMaking pasta from scratch in Rome!

Olive oil is a monounsaturated fat – aka a healthy fat. Although it is very high in fat content, olive oil’s health benefits are unparalleled. A diet consisting of EVOO regularly is correlated with lower rates of heart disease, diabetes, stroke, cancer, and Alzheimer’s. The phytonutrients in olive oil help to strengthen and protect the blood vessel cells, prevent blockages, and aid digestion. It also transforms a bowl of spaghetti into a work of culinary magic. Bellissima!

1017740_904477602593_2597989234029221327_nWhy EVOO? Extra virgin olive oil is fresh-pressed, less processed, and more pure than regular olive oil. EVOO has been proven to reduce inflammation, cholesterol, and blood pressure. So, instead of butter, margarine, dressing, sauce, etc., turn to EVOO. Olive oil can also be used to treat a sunburn, condition hair, moisturize skin and lips, rid stickiness, polish surfaces, fix a jam, remove eye makeup, and so much more. Who knew?!

One Healthy Breakdown: Rekindle your relationship with this old fave today and you won’t be sorry!

Pumpkin Doughnuts

Who’s sick of pumpkin recipes, raise your hand! No, me either. Glad we got that out of the way. Two Doughnuts on a PlateIntroducing the pumpkin doughnut. No, you wouldn’t normally find doughnuts on OHH, but today is different and these pumpkin doughnuts are actually healthy! Doughnuts or donuts – which is it? They both look good to me and we all know they taste good however you spell it, so let’s get baking…and eating!

Ingredients:

  • 1 cup pumpkin puree (Farmer’s Markets’ canned organic pumpkin is my go-to)
  • 1/2 cup of high quality vanilla protein powder
  • 1/2 cup of almond flour (or flour of choice)
  • 2 eggs
  • 1 cup unsweetened almond milk (or milk of choice)
  • 2 teaspoons maple syrup (separated)
  • 1/4 teaspoon baking powder
  • 2 teaspoons cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 teaspoons vanilla extract (separated)
  • 1 tablespoon coconut oil (melted)
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup plain Greek yogurt (or yogurt of choice)

For the doughnuts:

Preheat oven to 350 degrees. Mix pumpkin puree, protein powder, almond flour, eggs, 1 teaspoon maple syrup, almond milk, baking powder, cinnamon, pie spice, and 1 teaspoon vanilla extract until consistent. Use an electric mixer if you have one. Dip paper towel in melted coconut oil and use to grease doughnut pan. (If you don’t have a doughnut pan, you can use a muffin or mini-muffin pan!) Pour batter to fill half-way. Bake for 12-15 minutes and let cool completely before frosting. For frosting, mix yogurt, 1 teaspoon maple syrup, and 1 teaspoon vanilla extract. You can eat doughnuts plain, sprinkled with shredded coconut, or frost with yogurt mixture and top with coconut. Enjoy!

One Healthy Breakdown: just when you thought pumpkin recipes were winding down, this may just be the best one yet!

*recipe inspired by FlapJacked

Vegan “Lick the Bowl” Cupcakes

When Jackie McKay of McKay Kitchens mentioned this “to die for” cupcake/muffin creation, I knew they HAD to be shared on OHH! What’s not to love with an indulgent-tasting chocolate cupcake healthy enough to eat for breakfast?! This one’s packed with superfoods and super taste!

Jackie warns us that this vegan creation is very moist and healthy and taste like chocolate! We’ve confirmed that it’s absolutely acceptable to lick the bowl clean – enjoy!

10487382_10154373037745227_818886423355100688_nWet Ingredients:

  • 1 1/2 cup chopped boiled beets
  • 1/2 cup local maple syrup
  • 1/2 cup finely chopped kale or spinach
  • 1 teaspoon lemon juice
  • 1 tablespoon chia seeds
  • 1/2 cup warm water
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons coconut oil

Dry Ingredients:

  • 1 cup almond flour
  • 3/4 cup ground flax seeds
  • 1 cup coconut palm sugar
  • 1/4 cup raw cocoa
  • 1/4 teaspoon sea salt

Blend all wet ingredient in blender, adding warm water last and slowly, observing texture. Look for a purée to form. Fold together and pour into muffin or mini cupcake trays. Bake on 350 degrees for 45 minutes to an hour, depending on size of tray. Check center with a fork to make sure they’re cooked through. When cooked, turn oven off and let dehydrate for another hour.

One Healthy Breakdown: From one healthy foodie to another, keep up the good work!

One Healthy “Baked” Oatmeal

photo 2I love weekends. I love breakfast. I love oatmeal. I love oatmeal almost as much as I love pancakes. Why do I feel the need to express my love for oatmeal? It’s just such a classic, timeless, never-gets-old, filling, healthy, energy-packed, adaptable breakfast! Here’s an adaptation you may not yet have tried. Even if you’re not a fan of oatmeal’s soft, thin, texture, you WILL be a fan of this crunchy, nutty baked version. Plus, it takes THREE minutes to make, can you swing it?!

One Healthy Baked Oatmeal: (makes one serving)

  • 1/4 cup oats (old-fashioned, steel cut, or both!)
  • 1 egg and 1 egg white
  • 2 tablespoons almond milk
  • 2 tablespoons water
  • 1 teaspoon real maple syrup
  • 1 teaspoon cinnamon

Mix all ingredients in microwave-safe bowl. Either pop in the micro for 2.5 minutes or, if you’re really patient, bake in oven in pan for 20-25 mins. This one’s sweet enough to enjoy solo, but feel free to add your fave oatmeal toppers. Dig in!

One Healthy Breakdown: The perfect way to get “baked!”

World Peace Cookies

Cookies Fresh Out of the OvenWhat could be better than a cookie recipe entitled “World Peace?” A chocolate cookie recipe titled “World Peace,” that’s what! These cookies are sweet enough for any holiday occasion without going overboard on sugar…the perfectly peaceful combination you can feel good indulging in!

Ingredients:

  • 1 ¼ cups all-purpose flour (or half whole wheat flour)
  • 1/3 cup unsweetened cocoa powder
  • ½ teaspoon baking soda
  • 1 stick plus 3 tablespoons unsalted butter, at room temperature
  • 1/2 cup packed light brown sugar
  • ¼ cup sugar of choice
  • ¼ teaspoon fine sea salt
  • 1 teaspoon pure vanilla extract
  • 5 oz. bittersweet chocolate, chopped into chips, or ¾ cup bittersweet mini chocolate chips

1. Sift flour, cocoa and baking soda together.

2. Working with a stand or handheld mixer in a large bowl, beat butter on medium speed until soft and creamy. Add both sugars, salt and vanilla and beat for two more minutes.

3. Turn off mixer. Pour in dry ingredients and pulse mixer at low speed for a few seconds, about five times. Mix for about 30 seconds more, just until all flour is incorporated. Add chocolate pieces or chips and mix only to incorporate. (Dough should be worked as little as possible for best texture.)

4. Turn dough our onto a work surface, gather together and divide in half. Working with one half at a time, shape dough into logs and 1 ½ inches in diameter. Wrap in plastic wrap and refrigerate for at least three hours (or up to three days).

5. To bake: Center a rack in the oven and preheat to 325 degrees. Line two baking sheets with parchment or silicone mats.

6. Using a sharp, thin knife, slice the logs into rounds that are ½ inch thick. Arrange on the baking sheets, leaving about one inch between them.

7. Bake the cookies one sheet at a time for 12 minutes (they won’t look done, nor will they be firm, but that’s as they should be). Transfer the baking sheet to a cooling rack and let rest until only just warm, then carefully remove the cookies to a rack to cool completely. Store in airtight cookie tin.

One Healthy Breakdown: these cookies are sure to create some peace and quiet in your house this holiday season, enjoy!

Recipe submitted by Emily Herrick, adapted from Dorie Greenspan’s Baking From My Home to Yours