Double Chocolate Hot Cocoa (Gluten Free, Low Fodmaps, High Protein)

Double Chocolate Hot Cocoa (Gluten Free, Low Fodmaps, High Protein)

Craving a sweet, chocolate treat but want it to be a little healthier? Here’s a recipe I’ve created to give myself some added protein while giving my sweet tooth what it craves — all without going over my daily calorie or sugar goals! A note on honey: I’ve added honey to this recipe for a couple of reasons: 1) it adds just enough sweetness to satisfy my sweet tooth; 2) it really helps soothe my throat during flu season, allergy season, or whenever I feel like I’m catching a cold. Which can be frequent because, you know, immune deficiency… That being said, if you are vegan or low FODMAPS or if you have an allergy (or any other issue with honey) you’ll obviously want to omit the honey completely OR use a sweetener that works better for you. A note about chocolate: For those of us who are on Low FODMAPS diets, there is conflicting information out there about whether or not chocolate is “safe.” Despite recent studies, it is generally considered safe in low quantities. More information can be found here. However, if it is a trigger food for you; if you are allergic to chocolate; if you are vegan; or if you are lactose intolerant… PLEASE listen to your body. Omit the chocolate or use an alternative. Okay? Okay. All right, enough about that… Let’s get on with the good stuff! Ingredients 1 Tbsp of chocolate protein powder (I’m hooked on Perfect Fit Protein Powder by Tone It Up because it’s Gluten Free, Vegan, Low FODMAPS, and has 15g of protein with only 80 calories per serving…...

Butternut Squash Spaghetti Sauce & Zucchini Noodles

So this was my first attempt at homemade butternut squash spaghetti sauce and veggie spaghetti noodles. After successfully making an absolutely mouth watering batch of butternut squash soup (perfecto on the FIRST TRY, folks!) I had a lot of leftovers. Since I’m allergic to tomato, onion and garlic (and am now on the low FODMAPS diet, which prevents me from eating onion and garlic anyway) I naturally started wondering what the soup would taste like when thickened up as a spaghetti sauce. Full Disclaimer: The original version of this recipe called for butternut squash spaghetti noodles, too. I currently recommend zucchini noodles instead. For starters, they are MUCH easier to cut into the thin noodle form than a butternut squash. And of course, with a butternut squash sauce, the butternut squash noodles were just overkill. The sauce has a rich enough flavor and the zucchini makes for a less overpowering dish. Butternut Squash Spaghetti Sauce Recipe Just follow the butternut squash soup recipe instructions here, but thicken the soup to your desired thickness so that it works nicely as a sauce. Follow the instructions on this page to make modifications or substitutions for your specific dietary needs. Zucchini Spaghetti Noodles Recipe (Paleo) Again, I recommend using zucchini for your spaghetti noodles — although I’ve used butternut squash for the noodles in the past. I followed this recipe but there are several out there to choose from. Simply cook the sauce, set aside, cut and cook your noodles, and then serve together immediately. Can also be stored for leftovers. This was a slightly harder and more tedious recipe but mmmm,...

Avocado Mango Salad with Honey Dressing

Avocado Mango Salad with Honey Dressing Prep time: 5 minutes Yield: 1 salad for 2-3 people Serving size: 1 cup This sweet mango and avocado salad topped with honey dressing is light and healthy lunch option just in time for the summer. Did I mention how good it tastes?? Salad Ingredients 1/2 fresh mango, chopped 1/4 to 1/2 fresh avocado, chopped Lettuce and salad greens Cilantro for garnish Dressing Ingredients 2 tablespoons extra virgin olive oil 2 tablespoons water 2 tablespoons honey 1 1/2 limes, juiced 1 heaping tablespoon of fresh cilantro, chopped Instructions In a small bowl, stir together the chopped mango and avocado until combined. Then, set aside. In another small bowl, whisk together the water, honey, and cilantro. Set aside. In a saucepan over medium heat, add the olive oil and stir with a wooden spoon quickly for a couple seconds. Then add the honey mixture. Allow the dressing to cook for 1 to 2 minutes or until it begins to simmer.  Reduce heat and set aside. Place the greens on a plate, then add the mango avocado. Drizzle the dressing over the salad while still warm. Serve...

Banana "Ice Cream"

A much healthier, low-calorie and vegan “ice cream” that satisfies your sweet craving without all the calories. Ingredients 2 bananas 1 Tbsp vanilla 4-5 ice cubes 1 Tbsp chocolate syrup Directions: 1) Peel bananas and place in freezer 2) Once frozen, remove bananas from freezer and place in blender with vanilla and ice cubes 3) Blend until smooth, thick consistency 4) Put into two different cups, top with chocolate syrup and serve...

Gluten-Free Salad Dressing

This is a tart and flavorful dressing that goes well on salads, vegetables, or even as an optional topping for my quinoa avocado meal. It’s fairly simple to make, although I recommend adding the ingredients slowly and doing taste tests in between. Several of these ingredients have strong flavors, so less is definitely more. Otherwise, you’ll be puckering your lips while trying to enjoy that salad! Dietary Note: This recipe is appropriate for ovo-lacto-vegetarians. Unfortunately, it just doesn’t taste right without the dairy, so I wouldn’t recommend it for vegans, for those on a low FODMAPS diet (myself included) or for those with lactose allergies. That being said, if you figure out some ingredients that work as a tasty alternative, please share them in the comments below! #169264449 / gettyimages.com The following recipe makes a couple servings, which can be refrigerated and stored for later. Ingredients: 1/4 bunch of fresh chives 1/4 cup nonfat Greek yogurt 1 1/2 Tbsp balsamic vinegar 2 Tbsp olive oil 2-3 Tbsp Dijon mustard (to taste) Pinch of salt (to taste) Directions: In a medium bowl, combine the chives, Greek yogurt, balsamic vinegar, Dijon mustard and 2 tablespoons of olive oil. Mix together, taste and add additional salt and/or Dijon mustard to taste. Note: If you accidentally add too much salt or mustard, try diluting with additional balsamic vinegar, Greek yogurt, olive oil and chives. Drizzle dressing over salad, vegetables, and more. Serve immediately. Leftover dressing can be stored in the...

Recipe: Quinoa Stuffed Avocado

So, I was sitting here wondering how in the hell I would ever possibly top that last recipe… and lo and behold: I think this one might have done just that! This recipe high in protein, vitamins, minerals, phytonutrients and healthy fats. It can be served cooked/baked and leftovers are good either reheated or chilled in the refrigerator. Unfortunately, you will want to eat the leftovers relatively soon as the avocados won’t last very long — but trust me, that won’t be a problem. This is the type of recipe that tastes so good, you’ll keep going back for additional servings! Dietary Note: If you are vegan or have any allergy to cheese, simply omit the cheese from this recipe. Ingredients 1/6 bunch parsley, fresh 2/3 cup quinoa 3-4 fresh avocados, halved and pitted 2 ounces crumbled goat cheese (omit if vegan or allergic) 2 Tbsp grated pecorino cheese (omit if vegan or allergic) 1 cup water Kosher salt, to taste 3 Tbsp + 1 tsp olive oil Lemon juice (to taste) Directions Preheat oven to 350 degrees F. Rinse parsley and finely chop leaves, discarding stems. Rinse avocados, cut in half, remove pit and outer skin. Heat 1/2 Tbsp olive oil in a small pot over medium-high heat. When the oil is shimmering, add the quinoa and stir to coat. Then, add 1 cup of water and a pinch of salt. Increase the heat to high and bring the water to a boil, then reduce the heat to low and simmer until the water has evaporated. When the quinoa is tender and the water has been fully absorbed,...