Pumpkin Pancakes

‘Tis the season! Pumpkin Pancakes–great for cozy mornings…or comforting dinners! Perfectly spiced, naturally sweet to celebrate everyday or holidays.  (All gluten free, refined sugar free, and dairy free too!)

1 cup rolled oats
2 Tbsp flax seed
4 Tbsp gluten free flour
1⅛ cup unsweetened almond milk
½ cup pumpkin puree
1½ tsp cinnamon
1 tsp pumpkin pie spice
Pinch cloves
1 tbsp baking powder
1 tsp vanilla
1 Tbsp coconut oil
1 egg
¼ cup coconut sugar
¼ tsp sea salt
Stevia, if desired

Toppings: Chopped pecans and Maple syrup

  • Process oats, flax seed and flour in food processor or blender to a fine powder.
  • Add remaining ingredients to blender and process until well mixed. Sprinkle and mix in additional stevia for sweeter pancakes. Batter will be thick.
  • Preheat a nonstick pan over low/medium heat. Once hot, add small amount of coconut oil and spread around hot pan.
  • Make pancakes, scooping about ¼ cup batter on the pan for each one, flattening and spreading out batter as needed. Cook for 2-3 minutes or until nicely browned. Flip. Cook for another 2-3 minutes on the second side and until pancakes are not doughy.
  • Top with chopped pecans and maple syrup (or try Maple Syrup made from xylitol if you’re carefully watching blood sugars).

Makes 10-12.

Freeze pancakes and reheat in the toaster for a quick, easy breakfast.

Check out the amazing benefits of pumpkin (beyond lattes and decor) and other pumpkin recipes.

Enjoy the beautiful, crisp season…and share the goodness!

Fresh Blueberry Muffins

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

gluten free dairy free

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

 

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

 

Makes 12 muffins.

 

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

© 2016 Innocent Indulgence

Stawberry Banana Ice Cream

Simple. Pure yum. No guilt. Loaded with vitamins, minerals, antioxidants, and fiber to boost immunity, lower blood pressure, fight inflammation, and improve brain function. Its creamy, deliciousness perfectly satisfies all ages and all stages along the journey to better eating and living!

Strawberry Banana Ice Cream

2 cups frozen strawberries
2 bananas

Combine all ingredients in high powered blender or food processor and blend until smooth, thick and creamy.

Makes 4-5 servings (1/2 cup)

 

 

Thanks, Sterling Regard Photography, for the fun and beautiful video!

 

 

 

 

4 Steps to Instant and Delicious Salads and Dressings

Instant Delicious Salad and Dressing Ideas – in 4 easy steps

Instant Delicious Salad Dressing Ideas

Dressings make a salad! But who always has time to make dressing? Most of them use ingredients you can’t pronounce and don’t want in your body. Salad dressings typically contain lots of preservatives, sugars, and poor quality, less-than-healthy oils. Whether it’s sweet or savory you prefer, here are 4 steps for practically instant salad and dressing ideas, to make your greens delicious and something you look forward to!

Salad Ingredients

1- Gather and prep salad

  • greens – spinach, romaine, green or red leaf, butter crunch, and/or cabbage (pre-washed greens make this instant!)
  • veg toppings: tomatoes, cucumbers, peppers, onions, carrots, broccoli/cauliflower,
  • fruit toppings: berries, pomegranate, apples, citrus
  • protein: nuts, beans, lean meat or fish, organic cheese
  • herbs and flavors: garlic, basil, oregano, sea salt, pepper or pepper flakes (honey or fruit juice if you like your dressing a touch sweeter)

Dressing

2- Find your favorite pairings of olive oil and vinegar

3- Splash onto salad (I prefer to serve dressing on the side to prevent soggy salads. Shake or pour on desired amounts of oil and vinegar on each salad. Or, in a small bowl or shaker jar, make a larger quantity.)

4- Toss and enjoy

Pairing — Salad Dressing Ideas

The right combination makes flavors pop. Be creative. You just might be amazed at what works and is delicious! Here are some ideas to get you started from a few of my favorite places:

Queen Creek Olive Mill – Queen Creek, AZ

  • Rosemary olive oil and cranberry white balsamic
  • Meyer lemon olive oil and pomegranate white balsamic
  • Basil olive oil and strawberry white balsamic
  • Garlic olive oil and balsamic
  • Blood orange olive oil and prickly pear balsamic
  • Chili olive oil and peach white balsamic
  • Lime olive oil and white balsamic

Eighteenninety grille and marketplace – Granbury, TX: house favorite – lime olive oil and cranberry pear white balsamic

The Olive Tap’s – Perfect Pairings – extensive list

 

What’s the best ratio? It depends on your taste buds, but start with about 2-3 parts oil : 1 part vinegar

 

Here’s a quick, elegant and festive Pomegranate Salad and dressing idea to get you started:
Mixed greens (spinach and red romaine), pomegranate arils, onions, pecans, feta (sub avocado for dairy free)

pomegranate salad and dressing ideas

 

OR try this Beets and Greens Salad to play with different oil and vinegar combos.

 

Now, share the goodness.
Perfect for everyday, holidays and parties, and gift ideas.

 

 

Chocolate…How I Love Thee

It’s the love affair that’s hooked us for life! This $7 billion per year US chocolate industry shows just how much we love our chocolate. In America, each of us eats about 10 pounds per year, but this is actually low compared to much of the world. The Swiss, renowned for their chocolates, eat nearly 20 pounds per person per year!

So as you’re savoring each mouth-watering, deliciously sweet, rich, creamy, dreamy bite, use these research-based “justifications” to keep on enjoying more of the yumminess!

Dark chocolate has some very important health benefits. Cocoa’s nutrient content might explain why it was used as a “treatment for many ailments” as far back as the 17th-19th centuries, and why it’s been such a focus of research. The Journal of the American College of Cardiology deemed the findings “to be one of the major advancements in cardiovascular research.” Cocoa is rich in polyphenols, or “phytonutrients.” Science continues to unravel these hidden, plant “miracle-workers,” that serve as potent antioxidants, protecting our cells from damage. The reviews of the findings of these studies show polyphenols in chocolate may help to:

—improve blood flow, keeping vessels healthy and “elastic”
—keep blood from becoming “too sticky”
—fight atherosclerosis by preventing plaque build-up on vessel walls
—raise HDL (good cholesterol) and lower LDL (bad cholesterol)
—lower blood pressure
—reduce risk of strokes
—improve insulin sensitivity and lower insulin resistance (fighting diabetes)
—reduce inflammation
—slow the aging process
—lower stress in pregnant moms (interestingly, babies of these chocolate-eating moms smiled more, had better temperaments and were more active than those of non-chocolate-eaters at 6 months)
—increase blood flow to the brain
—improve cognitive function (especially related to memory, alertness, multi-tasking and reaction times)
—supply a great source of iron (67% RDA in just a 100g bar) and other minerals
—release “feel-good” endorphins in the brain, similar to the “falling in love” feeing
—burn belly fat
—trigger relaxation, just from smelling it’s fabulous aroma

and women, for one final “justification”…

—improve appearance and health of the skin

Yes, no break-ups required! The chocolate love affair is here to stay! So, be sure to get your daily dose of love and antioxidants.  For the most benefits, be sure to choose non-alkali (or non-dutched, as this processing destroys the antioxidants) and naturally sweetened varieties of cocoa, cocoa nibs and pure, dark chocolate.

 

Be sure to pass on the chocolate love…

references available on request

Chocolate Covered Cherry Shake

Perfectly delicious for dessert…or breakfast, lunch or snack, and it’s loaded with antioxidants to keep it totally nutrient dense.
…and you can sneak greens into it and no one will ever know! Seriously.

Chocolate Covered Cherry Shake

2 cups frozen cherries, pitted*
3 scoops of chocolate protein powder**
1 cup almond milk, vanilla unsweetened
1/2-1 Tbsp flax oil
2 Tbsp flax seed, ground
1 tray ice cubes
~2 cups chopped greens (beet greens, chard or spinach)

Blend all ingredients except for ice in high-powered blender until mostly smooth. Add ice and blend until thick like a milkshake. Serve immediately.

Makes ~4 cups.

*you may want to check cherries for missed pits before blending

**I used UltraLean, a xylitol sweetened, whey powder with added vitamins and minerals. Its extra chocolatey formula makes this like a chocolate milkshake. Use any variety you like or contact us for ordering details.

 

Be sure to share the goodness with a friend!

What’s In It?!! 8 Grocery Label Decoding Tips

March already?!!! Which means spring is here…and it’s National Nutrition Month, so what better time to highlight a few simple secrets that can give you a wealth of information and help you make smart food choices.

Label reading can be one of your most simple yet powerful tools. You actually might be shocked at what you find. Numbers and wording can often be misleading, saying what the food industry or manufacturers want you to believe. Here are a few things you especially want to examine:

  • Pronounce ingredient list. If you are struggling to say the words, it’s quite likely it’s a highly processed food item with lots of additives and/or preservatives. Your body doesn’t need chemicals, and they can be a source of inflammation, weight gain, hormone imbalances and more. Look for another option. Shorter lists and simple, real ingredients are usually better, cleaner choices.
  • Know sugar content. Remember, it has many other names in ingredient lists, so be sure to find all its sources. Then, calculate sugar content. In Total Carbohydrate section, you’ll notice it lists Sugars. Every 4 grams of sugar = 1 teaspoon. Example: 71 grams of sugars = 17 teaspoons of sugar (see Label 1.)  Check for another brand with lower sugars OR find another option.
  • Check Fiber content. Also under Total Carbohydrates for carby foods, look for and choose an item with at least 3 grams of fiber. The higher the number, the better. Low fiber?? Think again. Be sure to include plenty of these high fiber sources: beans, vegetables, fruit, grains, flax and chia seeds to get adequate daily fiber: 30-40grams. Most of us get only 10-15 grams.
  • Examine for “Trans Fats.” Labeling laws allow for less than .5 grams to be labeled as “trans-fat free,” so be sure to look for hydrogenated fats in the ingredient list. If it’s on the label, trans fats are present.
  • Go low sodium. Packaged foods usually have way too much. Choose items that use “sea salt” instead and have the lowest possible amounts. Limit items that start getting into the 400s+.
  • Note serving sizes. Beverages are famous for splitting a large can of tea or bottle of coffee into 2 or even 3 servings. If this is the case, adjust your actual serving size to fit label OR multiply numbers to fit the actual amount you consume. (see Label 2–contains 3 servings per can)
  • Consider calories. Although I’m not a calorie counter and rarely talk about calories, it is important to be aware of what is going into your body, as often we have no idea what really is in our food and what’s going into us. Check out some of the nutrition information/labels for the larger, fancy coffee drinks and restaurant entrees for a few surprises.
  • Look for non-GMO and Organic. This is especially important for corn, soy, dairy and wheat products.

Label 1

Label 2

 

 

 

 

 

 

 

Orange Julius

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

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

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

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

Makes 4 cups.

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

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

 

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

Chocolate…Let me Count the Ways I Love Thee

Chocolate. How do I love thee? Let me count the ways…
Here are a few quick chocolate fixes that can help you keep it innocent and guilt-free. These low-sugar, sugar-free and even naturally sweetened chocolates just scratch the surface of your options for nibbling and baking.

Divine Chocolate: 70% Dark Chocolate
Sugars: 11g sugar/ 42g (1/2 bar)
Fiber: 5g

Divine Chocolate:  85% Dark Chocolate
Sugars: 6g sugar/ 42g (1/2 bar)
Fiber: 6g
(be sure to look for the various percentages in baking bars, powders and chocolate chips!)

Lily’s Dark Chocolate with Almonds:
55% Cocoa, No Sugar Added
Stevia and Erythritol: 5g (1/2 bar)
Fiber: 11g
(available in mini chocolate chips and baking bar)

Simply Lite Dark Chocolate (Trader Joe’s)
50% Cocoa, No Sugar Added
Maltitol: 11g (1/4 bar)
Fiber: 3g
(comes in dark chocolate with almonds too)

Heavenly Organics: Peanut Chocolate Honey Pattie
100% dark chocolate, No Sugar Added
Raw white honey: 4g (11g treat)
Fiber: 2g
(comes in mint chocolate too…individual or “bar” servings)

 

 

 

 

 

 

 

 

Available at most natural markets and Trader Joe’s.

Taste the Goodness

What are a few of my favorite natural sweeteners?

Glad you asked! Here’s a sneak peek into my pantry to give you just a taste of the sweet goodness just waiting for you as you go sugar-lite or sugar free.

Stevia— if you don’t like it, try another brand. Seriously. They taste that different. Here are a few that I switch back and forth between, depending on the use.
– KAL for coffee, baking (usually in combo with other sweeteners) and packets in my purse
– SweetLeaf works nicely too and is easier to find
– Liquid for some beverages: tea (depending on my mood), iced coffee, sparkling waters
(zero calories – won’t raise blood sugars)

Honey–baking and tea, especially if I’m in a “sweet tea” or splurging mood
– Choose a local variety if available for more immune boosting benefits
– Look for raw varieties that maintain important vitamins, minerals and antioxidants

Coconut Sugar–definitely for baking
– Similar to brown sugar with a hint of molasses
(low-glycemic)

Xylitol–baking (quite often with a combo of sweeteners), sometimes tea, gum & mints
– Can be substituted in a more 1:1 ratio in receipes, so it’s easier to convert fav recipes.
– Can cause slight GI upset for some, as the body adjusts to digesting its sugar alcohols
(very low-glycemic and virtually calorie free)

Erythritol–baking, gum & mints
– I haven’t played with this as much. But, it is usually even more tolerated than xylitol, as a sugar alcohol.