If you need (or want ) a last minute dessert, or say, a filling treat to bribe your toddlers with, you've come to the right  place.   This recipe yields super filling and utterly amazing squares of chocolatey goodness that are actually nourishing. The healthy fats and nutrients in all the chia seeds keep you energized and vibrant and may yield a healthy complexion according to numerous studies.*   This is a vegan bar that contains no gluten as usual, but also no coconut plus no refined sugar (depending on the chocolate chips used). So if you're a wee bit sick of all the coconut-laden paleo or vegan treats, do not fear: this luxurious creamy bar will be perfect for you. If you swap out sunflower seed butter for the almond butter too, then it'll be nut-free as well. Who says healthy snacks can't taste like a candy bar? With just a few simple steps, you can create almond butter bars that taste as indulgent as your favorite rich indulgence. Grab your mixing bowls and get ready to transform your view on healthy treats. These bars are gluten-free, vegan, and can easily change how you snack forever! Imagine this: biting into a rich, chocolatey bar that fills your senses with joy, only to discover it’s packed with healthy nutrients. That’s the kitchen magic we’re about to unlock... What's so special about almond butter? Almond butter offers approximately 7 grams of plant-based protein and 14 grams of healthy fats in just two tablespoons. Plus, it’s a great source of vitamin E, which is known to support skin health and protect your cells from oxidative stress. These almond butter bars also cleverly incorporate chia seeds, making them a hidden nutritional gem! These bars deliver a delightful texture—as chewy as your favorite candy, yet with a satisfying texture. You won’t believe you ever snacked on processed treats after experiencing this deliciousness! Almond Butter Bars Yields 16     Ingredients: Base:   1/2 cup almond butter 5 TBSP pure maple syrup 1/4 cup hemp oil or avocado oil or algae oil , my new fave! 2 chia eggs  (3 TBSP chia + 6 TBSP water, let sit for 5 min) 2 tsp pure vanilla extract 1-1/2 cup gluten-free oat flour 1-1/2 cup gluten-free oats 1 tsp lucuma 1/4 tsp sea salt optional: 3 TBSP nondairy vegan chocolate chips   Top coating: 1/3 cup vegan chocolate chips 1/4 cup almond butter optional sprinkling of coarse sea salt   Note: for refined-sugar-free chocolate chip, opt for coconut-sugar chocolate chips or date-sugar-sweetened chocolate Directions: 1. Line an 8" pan with parchment paper. 2. Stir all ingredients into a bowl, then press into the pan. 3. Melt chocolate chips with nut butter in the microwave or over a double boiler, then spread in a layer atop the base. 4. Chill in the freezer for 20-30 min. Take out 10 min before serving. Sprinkle with coarse salt if desired and cut into bars. Chill leftovers in the freezer.   Eating healthy doesn’t mean you sacrifice flavor. Here are some nutritional benefits of your almond butter bars: Plant-Based Protein: Each bar provides a substantial protein boost, crucial for rebuilding muscles after workouts. Healthy Fats: The monounsaturated fats in almond butter help support heart health and cognitive function. Fiber: The oats and nuts contribute to a high fiber content, which aids digestion and promotes a feeling of fullness. Store extra bars in the fridge for quick snacks throughout the week. They’re perfect for fueling post-workout or impressing friends who think healthy snacks are bland. Who knew an almond butter bar could transform snacking? You’ve found a delicious treat that champions health without sacrificing flavor. These gluten-free, vegan almond butter bars are your new go-to for a quick breakfast, afternoon delight, or a sweet indulgence that feels decadent. 1. Chia and healthy fat benefits: https://www.medicalnewstoday.com/articles/291334.php If you shop through my links, I may receive a few cents and you'll still have the great deal!

Fast easy protein treat bars that can be made in mere minutes! It's a great easy treat to get kids excited but with sneaky protein packed in. I'm guessing any protein powder will work, but depending on the brand/runny-ness of the almond butter, you made need to add a splash of water or almond milk so that it isn't crumbly and can still be stirred. No lengthy article or filler words today, you just get the plain and simple recipe. Hope you love it as much as I (and my kids) do! Recipe: Yields 2 to 4 servings; double the recipe and use a 8" pan for twice the amount! Base: 1/4 cup almond butter 2 TBSP pure maple syrup 1/4 cup coconut flour 1 scoop protein powder (I used Truvani vanilla ) Dye-free sprinkles Topping: 1/4 cup white chocolate chips (I used Enjoy Life dairy-free soy-free ones ) 2 tsp coconut oil Dye-free sprinkles (I used ones from Miss Jones but other brands are great too) Directions: Warm the almond butter and maple syrup until it's slightly runny. Stir in the other ingredients and press into a small glass pan lined with parchment paper. Chill until firm. Melt the white chocolate and sprinkle on sprinkles, and chill until chocolate sets before cutting the bar. Note: if you'd like the nut-free version, use sunflower seed butter!

Are you craving a sweet treat that won’t derail your healthy eating habits? Look no further than these delightful Paleo Coconut Flour Cookies! Made without grains, gluten, or dairy, these cookies are not only tasty but also packed with nutrition. Sweetened with just a small amount of coconut sugar, they won't leave you with that dreaded sugar crash. In fact, these cookies are low in carbs and sugar, making them a perfect guilt-free indulgence. For more amazing recipes, check out my book of 100+ Healthy Treats! Freshly baked Paleo coconut flour cookies Why Choose Paleo Coconut Flour Cookies? The Paleo diet is centered around whole, unprocessed foods, which can lead to improved health and well-being. Coconut flour, a key ingredient in these cookies, offers several health benefits. It is rich in fiber, low in carbs, and packed with healthy fats, contributing to a feeling of fullness and supporting digestive health. Switching out common ingredients in conventional cookie recipes makes these treats suitable for a wide range of dietary needs. Whether you are avoiding gluten, dairy, or sugar, these cookies will fit the bill and still satisfy your sweet tooth. Ingredients You’ll Need To whip up a batch of these scrumptious Paleo Coconut Flour Cookies, gather the following ingredients: Ingredients: 1/2 cup almond butter : Rich in protein and healthy fats. 2 tablespoons MCT oil or melted coconut oil : Boosts energy and aids weight management. 1/3 cup coconut sugar : A lower glycemic sweetener compared to cane sugar. 2 eggs (or 2 chia eggs for a vegan alternative): Important for binding the ingredients. 1 teaspoon pure vanilla extract : Adds a lovely flavor. 1/2 cup coconut flour : Fiber-rich and filling. 1/2 teaspoon cinnamon : Offers flavor and potential health benefits, like lowering blood sugar. 1/2 teaspoon baking soda : Helps the cookies rise. A dash of sea salt : Enhances the flavors. 1/3 cup coconut-sweetened chocolate chips : A delicious, refined-sugar-free option. These ingredients come together to create cookies that are not only tasty but also loaded with health benefits. Easy Steps to Make Paleo Coconut Flour Cookies Step 1: Preheat Your Oven Begin by preheating your oven to 350°F (175°C). An adequately heated oven ensures your cookies bake uniformly, giving them that ideal golden-brown finish. Step 2: Prepare Your Baking Sheet Line a baking sheet with parchment paper. This prevents sticking and makes clean-up quick and easy. Step 3: Mix Your Ingredients In a large mixing bowl, combine the almond butter, melted coconut oil (or MCT oil), coconut sugar, eggs (or chia eggs), and vanilla extract. Stir the mixture until everything is well blended. Step 4: Add Dry Ingredients In a separate bowl, whisk together the coconut flour, cinnamon, baking soda, and sea salt. Slowly add this dry mixture to the wet ingredients, stirring until you form a smooth dough. Step 5: Fold in the Chocolate Chips Gently mix in the coconut-sweetened chocolate chips. This extra step ensures that the sweet, chocolatey goodness is evenly distributed throughout the cookies. Step 6: Shape and Bake Scoop out portions of the dough and place them on the prepared baking sheet. Bake for 7-8 minutes, or until the edges turn golden brown. Keep in mind that the cookies will continue to firm up as they cool. Enjoying Your Paleo Cookies Once baked, let the cookies cool on the baking sheet for five minutes before transferring them to a wire rack. This helps them maintain their structure. The cookies taste amazing on their own, but pair them with a cup of herbal tea or even coffee for a breakfast cookie for an even more delightful experience. Storage Tips If you have some cookies left (which is a surprise if you’re sharing), store them in an airtight container at room temperature for up to three days or in the refrigerator for one week. For long-term storage, freeze them, allowing you to enjoy a healthy treat at any time. Healthy Benefits of Each Ingredient Understanding the nutritional benefits of each ingredient can help reinforce your choice to make these cookies: Almond Butter : This heart-healthy fat is high in protein, helping you feel satisfied longer. Coconut Sugar : A natural sweetener that has a lower glycemic index than regular sugar. In fact, it has about 35 compared to table sugar’s 60, making it a smarter choice for sweetening. Coconut Flour : High in fiber, promoting better digestion and keeping you feeling full. MCT Oil : Provides quick energy and can support weight management. Studies show MCTs may help increase fat loss. By choosing these healthful ingredients, you can enjoy cookies that fit into your healthy lifestyle without feeling guilty. Incorporating healthy snacks into your diet doesn’t mean sacrificing taste. Paleo Coconut Flour Cookies offer a unique blend of flavors and textures that appeal to everyone—those following a specific diet and casual cookie lovers alike. With simple ingredients and easy preparation, these cookies could easily become a favorite in your kitchen. Why not give this recipe a try? You might just find that they become a regular treat in your home. Ready to dive into a healthier way to satisfy your sweet cravings? Bake a batch of Paleo Coconut Flour Cookies today and savor every delicious bite! For more amazing recipes, check out my book of 100+ Healthy Treats!

Who doesn’t love a good s’more? The classic combination of chocolate, marshmallow, and graham crackers brings back memories of campfires, ghost stories and sleeping snuggled up in a sleeping bag. But what if I told you that you could enjoy s'mores in a healthier way—one that's packed with protein and can be enjoyed frozen? That's right! These frozen protein s’mores taste incredibly decadent and indulgent, but they’re secretly healthy, making them the perfect treat (especially for those hot spring/summer evenings here in Texas when a fire is the last thing you want!) protein-packed frozen s'more treats Ingredients You’ll Need Creating these decadent treats requires flavorful ingredients that, when combined, make for an unforgettable experience. Here’s what you’ll need: Protein powder: I used Paleo Valley Vanilla Bone Broth Protein Powder for the graham cracker and Vega vanilla protein powder for the "marshmallow" layer. Orgain texture is amazing but isn't the "cleanest". Truvani would probably work great too but I haven't taste-tested it yet! Almond flour: It MUST be super fine or it'll be quite crumbly... Avocado oil : Avocado oil is my favorite, but melted coconut oil will work, too. Coconut sugar : Lends sweetness but with a lower glycemic index and more nutrients than regular sugar. Nut butter : Almond (or even peanut) butter adds healthy fats and enhances the flavor. Chocolate: coconut-sweetened-chocolate chips keeps this recipe free from refined sugars! (I like Guittard since Amazon & WF often has it on dale and it's Keto and Paleo-friendly, too!) coconut-sugar-sweetened chocolate chips that isn't too sweet! Whipped Topping: I used So Delicious brand coconut whipped topping but next time I'll make it from scratch to avoid ingredients like guar gum. Making the Frozen Protein S'mores Now that you have your ingredient list, it’s time to bring your frozen protein s’mores to life! Protein Graham Crackers: 1-1/2 cup superfine almond flour 2 scoops protein powder (I used Paleo Valley) ¼ cup avocado oil ¼ cup coconut sugar 1 tsp pure vanilla extract ¼ tsp baking soda ¼ tsp sea salt 2-4 TBSP water, as needed. “Marshmallow” Middle: 1 container coconut whipped topping 1 scoop protein powder of choice 2-1/2 TBSP almond butter mini chocolate chips (optional) Chocolate layer : ¾ cup coconut-sugar-sweetened chocolate chips 2 TBSP almond butter ** Note: I've listed and linked to the exact ingredients I've used so I cannot guarantee you'll get the same results with other ingredients! Directions:  1. In a large bowl, mix graham cracker ingredients until it comes into a dough (add a little water at a time if it's too dry), then roll out between sheets of parchment, forming into a giant rectangle. Then, cut in half (two big rectangles) and bake at 325F for 12-14 minutes or until set and golden. Then, let cool 2 hours or chill to firm up faster. (Score the dough to look like graham crackers if you’d like). 2. Mix “marshmallow” layer together by stirring together the whipped topping, protein in a large bowl, then spread atop one graham cracker in bottom of a dish (I used 8 x 6" glass pan, lined with parchment paper). Put this in freezer for 2 hours or until somewhat firm. 3. Melt nondairy chocolate with almond butter (about ¾ cup chocolate chips with 2 TBSP almond butter). Spread atop marshmallow layer, place remaining graham cracker on top and freeze again until firm enough to cut and serve! Store in an airtight container for up to 2 weeks. healthy protein s'mores treat Making It Your Own While the classic approach is delicious, there are endless ways to customize your frozen protein s'mores. Here are a couple of variations to consider: Fruit Additions : Layer in berries or bananas for added flavor and nutrients. Flavored Protein Powder : Explore flavors like cookies & cream or peanut butter for a unique twist. Perhaps the best part of these frozen protein s’mores is their indulgent taste combined with wholesome ingredients. This means you’re not loading up on refined sugars or empty calories. Plus, you can swap in your favorite healthy ingredients! Imagine enjoying a dessert that not only satisfies your sweet cravings but also aligns with your fitness goals. These frozen s'mores are impressive enough for a party while being simple enough for a quick snack. There you have it: a fun, easy, and secretly healthy way to enjoy the classic s’more! These frozen protein s'mores transform a nostalgic favorite into a treat that fits beautifully into your health-conscious life. Dive into summer with these delicious protein-packed goodies that everyone—kids and adults alike—will enjoy! Whether you plan to enjoy them at a picnic, poolside, or as an after-dinner treat, these frozen protein s'mores will undoubtedly make you the star of snack time. Grab your ingredients and whip up this fun treat today! ***If you shop through my links on Amazon I get a few cents so thank you!

Fluffy Matcha Swirl Bread (gluten-free, dairy-free, refined-sugar-free) Yields 4 mini loafs or 1 regular loaf Ingredients 1-1/2 sticks vegan butter (same as 3/4 cup. I use this one ; it has good ingredients and is often on sale at WF) 3/4 cup coconut sugar or sugar of choice 4 eggs (room temp) 1/4 cup almond or coconut milk 1 tsp vanilla extract 1-2/3 cup gluten-free cake flour * 2 to 3 tsp unsweetened matcha (I use organic matcha from Japan, it's super high quality. You might want to use more if you're using a blend though so check the ingredients) 1 tsp baking powder 1/8 tsp sea salt *If you need to make your own gluten-free cake flour, it's super easy! For every one cup of gluten-free flour, substitute 2 TBSP arrowroot powder **optionally for more nutrition, stir in 2 scoops collagen peptides in with the dry ingredients Directions Line 4 mini loaf pans with parchment paper and optionally spritz with avocado oil. (Or line a regular loaf pan) Beat the vegan butter until light and fluffy. Add the sugar and beat on medium. In a separate bowl, whisk the eggs super well. Add slowly to the butter mix. Sift and fold in the gluten-free flour mix. Preheat the oven to 350F. Warm the milk and whisk in the matcha until it's fully dissolved. Fold the matcha mix in with one-fourth or so of the batter. Put the main batter in the loaf pans. Put a few dots of the green mix in and "marble" by cutting and swirling with a knife. Now place the loaf pan in the oven, reduce temp to 340F and bake for 50 min or until an inserted toothpick comes out mostly clean. Let rest on a wire rack 20 minutes before de-panning. Let cool to room temp before slicing but be warned; it takes even better the second day! So, why is matcha so important and why should you make matcha part of your daily ritual? Here’s why: 1. Sustained Energy Without the Crash Matcha contains caffeine, but it works differently than the jolt you get from coffee. Thanks to an amino acid called L-theanine, matcha provides a calm, focused energy that lasts longer. No jitters. No afternoon crash. Just steady, feel-good fuel for your day. 2. A Major Antioxidant Boost Matcha is rich in catechins—specifically EGCG (epigallocatechin gallate)—a type of antioxidant known for its cancer-fighting and anti-inflammatory properties. In fact, matcha can have up to 137 times more antioxidants  than regular green tea. That means more protection for your cells, your skin, and your overall health. 3. Supports Detox and Glowing Skin Matcha is a natural detoxifier thanks to its high chlorophyll content, which helps flush toxins from the body. Over time, regular matcha drinkers often notice clearer skin, improved digestion, and a natural glow. (Yes please!) 4. Boosts Brain Function and Focus The combo of caffeine and L-theanine doesn’t just power your body—it also supports your mind. Studies have shown that matcha can improve attention, memory, and reaction time. It’s perfect for long work days, study sessions, or whenever you need to get in the zone. 5. Supports Metabolism and Fat Burning If you're looking to support a healthy weight or metabolism, matcha may be your new best friend. Research suggests that matcha can help enhance fat oxidation (a.k.a. the body's ability to burn fat) and improve physical performance during workouts. 6. A Mindful Ritual in a Busy World Beyond the health perks, there’s something deeply grounding about preparing a cup of matcha. Whisking it slowly, taking a moment to breathe, and savoring the earthy taste—it becomes a beautiful daily ritual. A moment for you. A pause in the chaos. Adding matcha to your daily routine is a small but powerful act of self-care. Whether you drink it warm with plant-based milk, pour it over ice, or blend it into a smoothie, that little green scoop has big potential. So tomorrow morning, instead of rushing through your routine, take a moment. Whisk your matcha, sip it slowly, and know you're doing something good for your body, mind, and soul. Here’s to vibrant energy, glowing skin, and showing up for yourself—one matcha at a time. Sources: https://doi.org/10.1080/07315724.2006.10719518 https://doi.org/10.3390/nu9050477 https://doi.org/10.3945/ajcn.110.004044 https://doi.org/10.1016/j.phrs.2012.09.004

These healthy twix bars with spirulina  are a new favorite in my household. My husband pointed out I should have made the chocolate go all the way around the bar to more closely resemble a twix bar, but they are healthier and easier with one thin layer on top, so...that's why they look the way they do. If you are so inclined, feel free to cover each little bar in melted nondairy chocolate! I imagine that would be even more delicious , but alas, more sugary. As it is, these spirulina-rich chocolate coated bars are pretty great.   healthy twix bars   These bars are a wonderful post-workout treat or morning accompaniment to tea or coffee! Trust me: a little pot of Earl Grey and one (or three or four) of these is heavenly .   Healthy Copycat Twix Bars   Easy shortbread chocolate cookies     Spirulina “Twix” Bars Yields 12 or more little cookies   Ingredients:   For the shortbread crust:   2/3 cup coconut flour 2 scoop vegan choc or vanilla protein powder  + enough coconut flour to fill 2/3 cup sprinkle salt 6 TBSP pure maple syrup 2 TBSP arrowroot powder ⅓ cup coconut oil, scant   For the spirulina filling:   6 TBSP creamy sunflower seed butter 2 TBSP pure maple syrup 1 TBSP coconut oil 1 teaspoon vanilla extract 1 tsp spirulina   For the chocolate topping:   Either 1/3 cup melted nondairy chocolate chips OR: ¼ cup coconut oil, melted ¼ cup cocoa powder 2 tablespoons maple syrup WANT 100 more healthy treat recipes? Click HERE!     Directions:   1. Preheat oven to 350F. 2. Mix shortbread ingredients together and press into a parchment paper-lined 8” pan. I wanted my layer thicker so I did not cover the entire pan. 3. Bake for 8 minutes and let cool. 4. Prepare filling ingredients in pan over medium heat, then spread over the cooled baked layer and chill. for at least 30 minutes. 5. Melt chocolate and cover the spirulina layer and chill or make your own chocolate by whisking chocolate layer ingredients together then spread over the spirulina layer, and chill again. Once the chocolate has set, cut and serve or keep chilled. Store in the fridge in an airtight container.      WANT 100 more healthy treat recipes? Click HERE!

Hi Mom friends! This post is for you. Right now I'm dealing with the PICKIEST toddler, and the only way I can currently get him to eat veggies is to hide them in smoothies, pancakes and muffins which are three foolproof ways to get him to pack in the greens. I know a lot of other parents dealing with super picky kids, too, so here's the recipe for amazing muffins that actually taste incredible and that are packed with so much nutrition, it's actually shocking! This recipe is super versatile; I've used coconut yogurt in place of the applesauce, and white sweet potato instead of pumpkin when I've been short on ingredients. It's great with or without the protein powder but it's nice to sneak in even extra protein into the kids' diet! Want more ways to get your kids to eat what you want? Here's my two best hacks as a mom of three: A "play" plate where they can literally play with their food and makes it way more likely for them to eat it! My toddler both the dinosaur one and the car one, but loves the construction/car one most of all . Sprinkles. Yup. I've put sprinkles on salmon, oatmeal, even broccoli. Sounds gross but little kids will eat almost anything with sprinkles on it! Just be sure it's dye-free ones , of course. GF Fluffy Chocolate Veggie Muffins Chocolate Lentil Spinach Muffins Yields 1-1/2 dozen Ingredients: 2 eggs 4 TBSP maple syrup 1/2 cup pumpkin puree or mashed sweet potato 1/2 cup unsweetened applesauce 1 cup cooked green lentils 4 TBSP avocado oil 1-1/4 cup raw spinach 4 TBSP any nondairy milk 1-1/2 tsp pure vanilla extract 1-1/3 cup gf flour 3 TBSP arrowroot or tapioca flour 2 TBSP cacao powder 3 TBSP chocolate protein powder * 1 tsp baking powder 1/2 tsp baking soda 1 tsp cinnamon 1/2 tsp nutmeg (optional) Sprinkle of sea salt Directions: 1. First off, cook the lentils by boiling in water and simmering 20 min or according to the package instructions. Drain then let cool. 2. Preheat oven to 375F, and grease a muffin tin with avocado oil or line with cupcake liners. 3. Place the wet ingredients in a blender, and blend until smooth. Next, pulse in the dry ingredients. 4. Pour into muffin tin, topping with 1/4 cup nondairy chocolate chips (note: I use coconut-sweetened ones when I can and that’s how the recipe stays refined-sugar-free or omit) If desired. 5. Bake for 17-19 min or until an inserted toothpick comes out clean * This is the one I used because it bakes the best out of the zillion protein powders I have tried, but you can omit and use extra cocoa or cacao powder instead if desired.

Who doesn't love a sweet treat that’s both delicious and nutritious? If you're craving a guilt-free dessert packed with flavor and protein, these no-bake coconut brownie bars are just what you need! They are incredibly easy to make and free from refined sugars, making them a perfect option for those who want to indulge without feeling guilty. Imagine biting into a bar that offers a rich chocolate flavor paired with the delightful essence of coconut. Whether you’re an athlete seeking a post-workout snack or someone with a sweet tooth, these bars satisfy both cravings. Get ready to create these scrumptious no-bake coconut brownie bars that everyone will love! Stacked No-Bake Coconut Brownie Bars No-bake recipes are perfect for anyone who enjoys the kitchen but prefers skipping the oven. They save time and effort while still delivering great taste and texture. These no-bake coconut brownie bars can be prepared in less than 15 minutes! Another standout feature is that skipping the baking process retains essential nutrients. You get to enjoy a delightful treat with no worries! Plus, these bars are easy to customize to fit your taste while keeping them healthy. Ingredients You’ll Need Before diving into preparation, let’s gather everything you need: almond and walnuts - A wholesome base packed with protein and healthy fats. cacao powder - This adds the rich chocolate flavor we crave while being low in calories. shredded unsweetened coconut - Provides fiber and healthy fats, with about 7 grams of fiber per cup. dates and maple syrup - Nature's sweeteners that more nutrients and flavor than processed sugars. coconut oil and coconut cream -more healthy fats and flavor plus the creamiest texture pure vanilla extract - Enhances the flavor profile beautifully. A pinch of salt - Balances sweetness and enhances other flavors. coconut-sugar-sweetened chocolate chips for the top - tastes rich and perfect without the cloying sweetness of regular chocolate chips Gather these ingredients for a smooth preparation process! The Recipe: Yields 9-10 Ingredients: Base: 1/2 cup walnuts 1/2 cup almonds 1 cup Medjool dates (must be the big soft dates like the ones I linked to) 1/2 cup raw cacao powder 3/4 tsp pure vanilla extract 1/4 tsp sea salt Middle: 1 cup finely shredded unsweetened coconut * If you don't like coconut, use finely shredded unsweetened coconut...and it'll change your mind! This brand is what I used in my bakery as it is healthy, cheap and doesn't even have a strong taste. 1/4 cup coconut cream (not milk!) 1 TBSP coconut oil 2 TBSP pure maple syrup 1 tsp maca powder (optional) dash of sea salt Top: 1/2 to 2/3 cup coconut-sugar-sweetened chocolate chips coarse sea salt Directions: Food-process the nuts, dates, cacao, vanilla and sea salt then press into a parchment paper-lined pan (I used a loaf pan). Now food-process the coconut oil and cream, maple syrup and sea salt. Spread atop the base layer. Chill. While the pan is chilling, melt chocolate chips with 1 TBSP coconut oil (optional). Melt over a double boiler or carefully in the microwave. Spread on top of the coconut layer, then put in the freezer about 10-15 min to set. Sprinkle coarse sea salt on top if desired and cut and serve! If texture is too soft, chill longer. Tips for Customization The charm of these no-bake coconut brownie bars lies in their versatility! Here are some simple ways to customize: Add Nuts or Seeds: Toss in your favorite nuts like walnuts or seeds such as chia for added crunch and nutrition. Chocolate Chips: Fold in some dark chocolate chips for an extra decadent flavor. Dried Fruits: Incorporate chopped dates, raisins, or cranberries for a touch of natural sweetness. The Health Benefits Beyond being delicious, these no-bake coconut brownie bars offer several health benefits: Protein-Rich: The nuts provide essential protein for muscle repair and growth. Natural Sweetness: Using maple syrup means you’re reducing refined sugars while still enjoying sweetness. Healthy Fats: Coconut contribute healthy fats crucial for overall health and energy. Lower-Glycemic Index: These bars help maintain stable blood sugar levels, making them suitable for those managing sugar intake.(Omit the chocolate top layer for the low glycemic option) Perfect Pairing Ideas These brownie bars pair wonderfully with various beverages or can be enjoyed as a snack. Here are a few suggestions: Herbal Tea: A warm cup of chamomile or peppermint tea enhances the flavors of your bar. Smoothies: Enjoy them alongside a protein-packed smoothie for a filling breakfast. Coffee: An espresso or cold brew pairs nicely with the rich chocolatey flavor. Ready to Make Your Own? Now you have a simple, delightful, and nutritious dessert that you can make in no time! These no-bake coconut brownie bars are perfect for any occasion—whether it’s a satisfying snack, a post-workout treat, or a sweet item to share with friends. With their impressive protein content and quick preparation, they are an irresistible addition to any healthy lifestyle. Gather your ingredients, and treat yourself to a batch of these irresistible no-bake coconut brownie bars today! Enjoy your delicious creation, and don’t forget to share this recipe with others who appreciate a little chocolate goodness in their lives! Decadent no-bake coconut brownie bars  *If you shop through the links, I may earn a few cents, so thank!

A Guide to Cyclical Living for Women (Gluten-Free, Dairy-Free, Soy-Free, Refined Sugar-Free) Ever feel like your energy, cravings, and mood are on a rollercoaster? Just a couple days ago I was trying to figure out why I felt insatiable; I wanted to eat all day and I was perplexed. That's when I looked at my cycle tracing app (I use Stardust, a free period/cycle-tracking app) and realized what phase I was in. Those ravenous need for snacking or days when you want to stay in bed all day? That’s your cycle talking—and when you learn to live in tune with it, everything from your digestion to your productivity can shift for the better. Cyclical living  is a holistic lifestyle approach that honors the four distinct phases of the menstrual cycle. By adjusting your nutrition and movement throughout the month, you can reduce PMS, improve energy, boost your mood, and support hormone health. Best of all, this method is especially powerful for women managing autoimmune conditions, hormone imbalances, or simply looking to feel more aligned and vibrant. If you'd like a great meal plan that is anti-inflammatory and great for all phases, check it out HERE . Here’s a basic phase-by-phase guide to eating and exercising in harmony with your body—without gluten, dairy, soy, or refined sugar. Menstrual Phase (Days 1–5) Hormones:  Estrogen and progesterone are at their lowest. Focus:  Rest, replenish, and restore. What to Eat: Warming soups and stews with veggie or bone broth Cooked root vegetables (carrots, beets, sweet potatoes) Leafy greens (spinach, kale) for iron Seaweed for iodine and minerals Legumes like lentils and black beans Spices like ginger, turmeric, and cinnamon How to Move: Gentle yoga Light stretching Nature walks Prioritize rest and sleep Follicular Phase (Days 6–14) Hormones:  Estrogen rises. Focus:  Renew, create, and energize. What to Eat: Fresh, lightly steamed veggies (asparagus, cucumber, bell pepper) Fermented foods (sauerkraut, kimchi, coconut yogurt) Lean proteins (chicken, turkey, hemp seeds, chickpeas) Healthy fats (avocado, flaxseed, chia seeds) Gluten-free grains (quinoa, millet, brown rice) How to Move: Cardio workouts Dance classes Strength training Try new activities or group classes Ovulation Phase (Days 13–16) Hormones:  Estrogen peaks, testosterone rises. Focus:  Shine, connect, and celebrate. What to Eat: Raw salads and leafy greens (spinach, kale, arugula) Cruciferous veggies (broccoli, cauliflower, Brussels sprouts) Zinc-rich foods (pumpkin seeds, sunflower seeds) Antioxidant-rich fruits (berries, cherries, pomegranate) Hydrating foods (cucumber, watermelon, citrus) How to Move: HIIT or circuit training Long runs Group fitness classes High-energy workouts Luteal Phase (Days 15–28) Hormones:  Progesterone rises, then drops if no pregnancy occurs. Focus:  Ground, reflect, and soothe. What to Eat: Complex carbs (sweet potatoes, quinoa, buckwheat) Protein with every meal (eggs, turkey, lentils, chia pudding) Magnesium-rich foods (pumpkin seeds, bananas, leafy greens) Comforting warm meals (curries, roasted veggies, soups) Natural treats (dates with nut butter, gingerbread protein bites , paleo almond flour cookies , any of my desserts!) How to Move: Moderate strength training Pilates or barre Restorative yoga Gentle walks as your period approaches Extra Tips for Hormone Harmony: Meal-prep and have a plan for nutritious meals for your cyclical living. Sip herbal teas like raspberry leaf, nettle, dandelion root, and ginger throughout your cycle Support your liver (which helps process excess hormones) with cruciferous veggies and lots of water Get 7–9 hours of sleep per night Limit caffeine and alcohol, especially in the luteal phase! Living cyclically is about flow, not perfection. Start small: try aligning your meals or workouts to your current phase and observe how your body responds. Over time, this rhythm becomes second nature—and deeply empowering.

For a lot of busy moms, finding tasty, healthy snacks can feel daunting. But why settle for store-bought options filled with preservatives? Making your own snacks at home not only ensures freshness but also gives you control over ingredients. Enter these fast and easy gluten-free protein bars made with almond butter, crispy rice cereal, and plant-based protein. With their delicious flavors and energy-boosting qualities, these bars are perfect for breakfast, midday cravings, or post-exercise recovery. One of the key benefits of crafting your own protein bars is ingredient control. Many commercial snacks come loaded with added sugars and artificial flavors. A LOT of popular protein bars contain over 20 grams of sugar. In contrast, when you make bars at home, every ingredient can be chosen for its nutritional value. Also when you make these chocolate protein bars at home, it allows you to customize flavors and textures. Almond butter adds a rich, nutty taste while packing in healthy fats and vital nutrients like vitamin E and magnesium. Using plant-based protein options caters to various diets, making these bars excellent for vegans or those avoiding animal products. With this recipe, you can nourish your body without sacrificing flavor or health. If you prefer, you may substitute sunflower seed butter or peanut butter or any type of nut or seed butter you prefer! The Basics: Almond Butter Almond butter is an essential base for these protein bars and you need to choose an unsweetened creamy version. Crispy Rice Cereal Crispy rice cereal offers an enjoyable crunch, creating a lighter texture in your bars. This ingredient is naturally gluten-free, making it a go-to option for those with gluten sensitivities but aim for unsweetened and organic when possible. I prefer crisy rice cereal made with brown rice for additional health benefits. Plant-Based Protein Integrating plant-based protein powder allows you to meet your body's protein needs. Options like hemp protein can be purchased plain without added fillers. Pea protein is another protein powder I enjoy in moderation. Pea protein can provide around 15-20 grams of protein per serving, while adding a smooth consistency to your bars. Select a protein powder that aligns with your dietary preferences to enhance your creations further AND choose one that's non-gritty to bake with. I've found Truvani and Orgain works the best. Easy Recipe for Homemade Protein Bars Yields 10-12, Takes 10 Min to make with 15 Min Chill Time Ingredients 1-1/2 cups gluten-free oat flour or oats, blended into a flour (I do this with my seed grinder for a cheaper option) 1/4 cup unsweetened/unflavoured protein powder (I used this hemp one ) 1/4 cup chocolate protein powder (I used Chocolate Orgain for it's smooth and rich flavor) 1 scoop collagen peptides (omit for vegan) 1/2 cup brown rice crisp cereal 1/4 tsp sea salt 1/2 cup creamy unsweetened almond butter 1/3 cup honey (or maple syrup) 1-1/2 teaspoon pure vanilla extract Optional: Melted coconut-sugar-sweetened chocolate chips drizzled on top for extra chocolate Instructions Mix Ingredients: In a large bowl, combine the ingredients, stirring until fully combined. Press Into Mold: Press into a silicone granola bar mold or pan. Chill and Cut: Refrigerate the pan for at least 15 minutes in the freezer until it sets. Once firm, remove from the molds or from the pan and cut into bars. Store: Place the protein bars in an airtight container in the refrigerator or freezer. Enjoy Your Creation Homemade protein bars are an excellent way to fuel your day, and this easy recipe makes it simple. You can pack them in school lunches (if your kids' school is nut-free, use sunflower seed butter instead of almond butter in your fast easy protein bars!). They are great for a work snack and pre or post workout snack, too! Feel free to personalize this recipe by adding your favorite mix-ins like chocolate chips, dried fruit, or nuts to boost flavor and nutrition. Drizzle on melted chocolate for more of a treat or dessert, too! Click the image to check out my granola bar molds; these come in a set of 2 for less an $9 on Amazon, and if you purchase from clicking this image, I may get a few cents too so thanks for the support! Fastest Easiest Protein Bar Recipe!

Baking might seem impossible for those with autoimmune conditions. Traditional desserts are typically loaded with gluten, dairy, and refined sugars, which can trigger gut issues and other autoimmune symptoms. Thankfully, autoimmune-friendly baking offers a world of nutritious alternatives that let you indulge without sacrificing your health. This guide will present recipes and tips that are easy on the gut and simply delicious. Adapting to Healthier Choices Transitioning to autoimmune-friendly baking may require some creativity and new methods, but the rewards are significant. You are not only avoiding harmful ingredients; you are bringing wholesome food options into your diet that can nourish both your body and mind. No longer will you be dealing with bloating, stomach cramps, rashes, fatigue or a host of other symptoms troublesome food can provoke. Embracing Your Autoimmune-Friendly Baking Journey Autoimmune-friendly baking is more than just a trend; it is an empowering way to still enjoy treats while still prioritizing your health. By selecting the right ingredients, mastering helpful techniques, and trying various recipes, you can create desserts that are both tasty and good for your gut. As you venture into this exciting world of baking, keep an open mind and explore different flavors and textures. Healthy desserts can indeed be scrumptious and supportive of your health. Click HERE for your free guide! Easy to understand Autoimmune Baking and Dessert Guide From tips, explanations, grocery lists, recipes and more, this easy-to-understand autoimmune-friendly baking guide is a great way to learn about autoimmune-friendly foods as well as the Autoimmune Protocol (AIP). HERE 's also a free grocery list download; you can shop through the links I've provided to the lowest cost highest quality ingredients I've found, or print it out or save it to your phone to use as a handy resource while grocery shopping.

Pumpkin bread is more than just a seasonal treat; it’s a comforting symbol of fall, bringing back memories of family gatherings and warm evenings. For those with dietary restrictions, finding a tasty gluten-free and dairy-free version can feel tough. Luckily, we have just the solution. Get ready to create what I believe is the best gluten-free, dairy-free pumpkin bread recipe ever! Why Pumpkin Bread? Pumpkin bread is not only delicious; it is flexible enough to work for breakfast, snacks, or even dessert. Whether you adore pumpkin spice or simply want a healthy alternative, this recipe will satisfy everyone’s taste buds. Perfect texture gluten-free bread The Ingredients You'll Need: The right ingredients are key to creating the perfect pumpkin bread. Here’s what you’ll need: 1 cup pumpkin puree 1 tsp baking soda 1/2 tsp baking powder 1/4 tsp sea salt 1/2 cup cane sugar * 1/3 cup brown sugar 2 teaspoons pure vanilla extract 3 large eggs 1/3 cup olive oil 1-1/2 cups gluten-free all-purpose flour 2 tsp cinnamon 1 tsp ginger 1/2 tsp nutmeg 1/4 tsp cloves Gather these ingredients; it’s time to bake! *Maiah's note: this is the best organic fair-trade sugar and it's an amazing price on Amazon. If you shop through Amazon, I'll get a few cents and you'll get the deal! I also only have tried this recipe with this gluten-free flour so cannot vouch for others. Also, if you don't have brown sugar, I make my own by adding 1 TBSP molasses to every cup of sugar and mix well and store in an airtight container. Prep Work Setting yourself up for success is essential for great results. Preheat the Oven: Heat it to 350°F (175°C) and prepare a 9x5-inch loaf pan ( I use these steel ones because they are cheap and work perfectly but if you have glass or a tin pan, you may need to adjust baking time so check after 45 min) by greasing it or lining it with parchment paper (I use parchment). Mix Dry Ingredients: In a large bowl, whisk together the dry ingredients until evenly mixed. Combine Wet Ingredients: In another bowl, blend the wet ingredients until smooth. Time to Combine Now comes the best part—mixing the ingredients together! Add Wet to Dry: Pour the wet mixture into the bowl of dry ingredients. Stir Gently: Use a spatula to mix until just combined. Avoid overmixing to keep the bread tender. Incorporate Optional Add-ins: If you’d like, fold in chocolate chips, nuts, or seeds for added flavor and texture. The Baking Process Your batter is ready. Now it’s time to bake! Transfer to Pan: Pour the batter into the prepared loaf pan. Smooth the top with a spatula. Bake: Place it in your preheated oven and bake for 50 to 60 minutes. The bread is ready when a toothpick inserted in the center comes out clean. Cool: Let the bread cool in the pan for about 10 minutes, then move it to a wire rack to cool completely. A freshly sliced loaf of gluten-free, dairy-free pumpkin bread with the perfect texture. Like what you see? Get the new gluten-free healthier dessert cookbook  for similar healthier recipes that everyone including picky kids will LOVE! Enjoying Your Creation Once cooled, slice your bread and enjoy it plain, spread with dairy-free butter, or toasted for a delightful crunch. It's perfect for a cozy morning or a sweet treat after dinner! Storage Tips Wondering how to store leftovers? Here’s what to do: Room Temperature: Keep your pumpkin bread in an airtight container at room temperature for 2-3 days. Refrigerator: For longer storage, refrigerate it for up to a week. Freezing: Wrap your pumpkin bread tightly in plastic wrap and then in aluminum foil. It can last up to 3 months in the freezer. Thaw it overnight in the fridge when you’re ready to enjoy. Variations to Try This gluten-free, dairy-free pumpkin bread is adaptable. Here are a few ideas to enhance your baking experience: Pumpkin Chocolate Chip Bread: Add a handful of dairy-free chocolate chips for a delightful twist. Nuts and Seeds: Mix in walnuts, pecans, or sunflower seeds for a crunchy surprise. Sweet Spice Twist: Experiment with a pinch of cardamom for additional warmth. Final Thoughts There you have it—an amazing gluten-free, dairy-free pumpkin bread recipe that is sure to impress. This bread meets dietary needs while delivering fantastic taste. Whether you bake it for yourself or bring it to a gathering, it will surely wow everyone. So gather your ingredients, preheat the oven, and let the wonderful scents of fall fill your kitchen. Have you given this recipe a go? We want to hear about your experience—share your thoughts in the comments below! This delicious pumpkin bread represents an enjoyable baking experience and captures the essence of autumn that everyone can relish. Happy baking!