High Protein Granola Bars

These are like candy, but oh so good for you! I’ve been tweaking the recipes for a year, and this batch is by far the best! I’ll add more variations as I make them.

First, about the ingredients. These are not cheap to make, but trust me, it’s worth the cost! Some of the ingredients are not easy to find, but I found them all in one place                  Lucky Vitamin.

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You can also get the cocoa nibs from Lucky Vitamin.

This is for 2 batches. I usually make 2 batches at the same time with variations. These 2 are Almond Joy, and Turtle, although I put coconut in both.

Bottom Layer

2 Cups Chopped Nuts

2 Cups Oatmeal

7oz. Cocoa Butter

6 Tbs. Coconut Butter

6 Tbs. Ground Cocoa Nibs (you could also use cocoa powder)

2 tsp. Vanilla

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You don’t need a fancy double boiler! Just use glass, not plastic.

Melt Cocoa Butter, Coconut Butter, in double boiler. Since I was making 2 kinds, I used 2 measuring cups, one for each.

Add cocoa, and vanilla.

Chop the nuts, and put them in parchment lined pans.

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Add oatmeal right on top of the nuts, don’t mix.

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Pour melted mix over as evenly as possible.

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Put that in the freezer while you work on the top half.

Top Layer

3/4 cup brown rice syrup

1 cup nut butter (I used 1/2 cup each of peanut, and almond)

1 cup coconut ( or and dried fruit)

2 Tbs. ground flax seeds

4 cups puffed rice (like rice crispies)

Sweet drop flavor to taste. I used 1/2 tsp or less in each, I think they were perfect, my son said not sweet enough. I used caramel with pecans and peanut butter, and coconut with almonds, and almond butter.

Melt nut butter, and brown rice syrup in double boiler. after you take it off the heat, add sweet drops.

Put all the rest of the ingredients in bowls, 1 for each batch.

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Pour melted brown rice mixture over dry ingredients.

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Mix well.

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Pour over frozen first layer. Place wax paper, of parchment paper over top, and press evenly.

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Freeze again. It doesn’t take long, 20-30 minutes.

They pop of pan easy.

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Leave out for 10 minutes to soften the bottom a bit.

I find easiest to score the bottom, and cut from the top.

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Put in zip lock bags, and keep in the freezer. I love them frozen!

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Sprouted Raisin Bread Pudding Recipe

Ingredients :

2 pieces sprouted raisin bread (great way to use the crusts)

4 eggs

1 cup milk

1 tsp. vanilla

coconut crystals, or maple syrup (I used 2 tsp. coconut crystals, but I don’t like to sweet, you might want more)

sprinkle of Cinnamon, and or nutmeg

2-3 servings

Start with your eggs right in your casserole dish, beat then add all ingredients except cinnamon and nutmeg. The bread can be either cubed or ripped. I toasted mine because it came right out of the freezer.

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Stir, and add cinnamon, and nutmeg.

Place casserole into a lager pan, filled with water. This will keep the temp consistent throughout.

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I put whipped cream, and chia seeds on top.

Dessert, breakfast, or brunch. Hot or cold.

I’m diabetic, so I’m always trying to mix a good amount of protein, to slow the carb intake down, and decrease sugar spikes. Cinnamon is also good for blood glucose control.

 

Banana Oatmeal ‘Pancakes’

I’ve been talking about this with my massage clients, so I figured I’d post it.

I originally made these at a camping event. We were in charge of breakfast for about 40, and had a huge pot of leftover oatmeal. I was skimming the crusty bits off the top, and my friend Nancy said, “Why don’t we fry that, like polenta?”.

We had bananas, and cinnamon! It was so good, I keep making it.

Fry bananas in coconut oil.

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Add oatmeal. (This is great with leftovers)

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Sprinkle with cinnamon.

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The banana, and cinnamon are the sweetener you need.

Recipe ~ Raspberry, Chocolate, Cheesecake Granola Bars

 

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I’ll make these again, and update with more pics, and measurements. For now, I can give you estimates.

The bottom layer, or crust, is crushed pecan (about 1/2 cup) with edible chocolate body butter. I melted the body butter, and added the pecans in a parchment lined 6 X 9 pan.

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Next layer, the cheesecake, 8oz cream cheese, 1 egg, tsp. vanilla, and Tbs. Coconut crystals. Spoon on crust, and spread gently.

Next layer, Raspberry jam. (From my garden, canned last season.) Any jam would work, but mine is sweetened with just a little honey, not sugar.

Top layer, about a 1/2 cup almond butter, about 1/3 cup coconut oil/palm oil melted, about 1 cup oatmeal, about 2 Tbs. coconut crystals, about 3 Tbs. coconut flour, about 1/2 cup raspberry jam. Mix until smooth, and spoon unevenly over top.

Bake 350 for 30 minutes.

I freeze my granola bars. This recipe is good to eat, hot, frozen, and room temp!

 

Magnesium Body Butter

whipped magnesium oilin container magnesium oil

etsy link

I bought magnesium oil to use topically, however it was drying to my skin, so decided to make into a body butter. Coconut oil, shea butter, and magnesium oil. It was a bit dry, so I also added Jojoba oil. I’m thrilled with it! First batch I added doTerra Balance.

  • The warm, woody aroma of Balance, doTERRA’s grounding blend, creates a sense of calm and well-being.
  • We perfectly blend Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile with Fractionated Coconut Oil to offer an enticing fragrance that promotes tranquility and a sense of balance.
  • Spruce, one of the oils in Balance, was used by Native Americans for medicinal and spiritual reasons and is still used today to bring harmony to the mind and body.
  • Ho Wood, Blue Tansy, and Blue Chamomile can soothe sore muscles and joints, promote circulation, and relax the body, while Frankincense supports cellular health and overall well-being.

Benefits of Magnesium

1. Better sleep – The sleep regulating hormone melatonin is disturbed when Magnesium is deficient.

2. Relaxes the nervous system – Serotonin, which relaxes the nervous system and elevates mood, is dependent on Magnesium.

3. Bigger, stronger muscles – Magnesium allows the body to produce more Insulin-like Growth Factor (IGF-1), which is a major contributor to the growth and strength of muscles. Furthermore, adenosine triphosphate (ATP) is the cell’s energy store, and is created with help from Magnesium.

4. Better flexibility – Magnesium loosens tight muscles. Without Magnesium, muscles do not relax properly and cramps occur. Magnesium is important for flexibility, because low Magnesium results in a buildup of lactic acid, causing pain and tightness.

5. Bone integrity and strength – Magnesium helps to fix calcium properly. It may blow some people’s mind that the calcium supplements they’re taking are not only useless, but are actually contributing to osteoporosis! There are actually about eighteen essential nutrients that contribute to bone health; Magnesium is definitely one of the most essential, because it stimulates a particular hormone called calcitonin. And, it also suppresses a hormone called parathyroid that breaks down bone.

6. Remineralizes teeth – Magnesium deficiency causes an unhealthy balance of phosphorous and calcium in saliva, which damages teeth.
7. Alkalizes the body – Magnesium helps return the body’s pH balance. Magnesium reduces lactic acid, which is partly responsible for post-exercise pain (Delayed Onset Muscle Soreness).

reduces lactic acid, which is partly responsible for post-exercise pain (Delayed Onset Muscle Soreness).

8. Hydrates – Magnesium is a necessary electrolyte essential for proper hydration.

9. Enzyme function – Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.

10. Diabetes – Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without Magnesium, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.

The Importance of Magnesium for Glucose and Insulin Balance

Magnesium deficiency is also worth mentioning, as it plays an important role in glucose and insulin homeostasis.15Magnesium is also required to activate tyrosine kinase, an enzyme that functions as an “on” or “off” switch in many cellular functions and is required for the proper function of your insulin receptors. Studies,16,17,18 from around the world universally agree that  in order to optimize your metabolism and keep your risk for type 2 diabetes low, you need to consume adequate magnesium.

One 2013 study involving pre-diabetics found that most had inadequate magnesium intake, and those with the highest magnesium intake reduced their risk for blood sugar and metabolic problems by a whopping 71 percent.19 Current government guidelines for magnesium intake among adults call for 300 to 420 mg per day,7 but research suggests many would benefit from a much higher intake—about 700 mg per day or more.

Used Topically  Magnesium increases the body’s magnesium levels up to five times faster than oral supplementation. This means the positive effects of magnesium are felt faster. Another benefit of applying magnesium chloride to the skin is that, it avoids primary processing by the digestive system and kidneys, so avoiding a potential laxative effect.

Diabetes and Candida (yeast infections)

This is meant to be simple, from a diabetic, not a doctor.

Diabetics do not make (type 1), or do make enough (type 2) insulin. Insulin is a hormone that takes the sugar, starches, and other food, and converts it to energy. Without insulin, a type one diabetic would starve, even if eating. The sugar is trapped in the blood, and unusable.

Because it takes time for the insulin we take as diabetics to work, sugar stays in the blood longer. Sugar feeds yeast.

In my opinion as a diabetic, eliminating as much sugar, and starch as possible, and adding Probiotics (friendly bacteria) are the best defense.

Probiotics pills are expensive. I’ve stopped buying the expensive pills, and started making my own yogurt, fermenting vegetables, and extracting oils from herbs.

Homemade Yogurt

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Probiotics are expensive! Did you know you can grow your own? Yogurt is a great source. Fermenting vegetables is another.

Making your own yogurt is easy, and cost effective.

Ingredients..

Your favorite milk, (I use organic whole milk), and yogurt with active cultures.

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Put the milk in a pan, in this batch I made almost a gallon. It keeps a long time.

Heat the milk to 180 degrees, stirring to keep it from scalding. This kills off the bad bacteria.

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Cool the milk to 110 degrees. 110 is the right temp for the healthy bacteria to grow (probiotics).

Add 1/4 cup of yogurt with active cultures per half gallon of milk. I have about a 1/2 cup here. Add some warm milk to the yogurt, and gently stir.

(After your first batch, just use some from the last batch.)

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Add the mix to the rest of the milk.

Put the yogurt in glass containers, and then into a cooler, with a bottle of hot tap water.

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Cover the whole thing with a blanket.

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Leave for 12 hours undisturbed. This makes a very thick yogurt like Greek. If you want it thinner, start checking it at around 8 hours.

I like mine as is. You could add sweetener, and/or vanilla. Cinnamon is also good.

Let me know how it goes!

 

Gluten Free Pear Upside Down Cake with Warm Butter Sauce

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In response to earlier post, I made a gluten free, lower carb, good for diabetic substitute for apple upside down cake, with warm butter sauce. It came out a cross between an apple pancake, and the apple cake. Since I have Asian Pears coming out of my garden, I used those instead of apples.
Core and slice the fruit in a pan like this. I added coconut oil, and Brown rice syrup, and cinnamon, then baked for 10 minutes at 400 F.

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While that’s cooking, warm 1/2 cup milk, and 2 eggs to room temp, by placing them in a warm water bath.

Mix 1/4 cup rive flour, 1/4 cup coconut flour, the milk, 1 tsp. vanilla, and sweetener of choice (Stevia for me). Beat eggs, then add to mixture. Don’t over beat, just enough to mix it. Pour over cooked pears. Bake 400 until browned, about 18 minutes.

While that is cooking…

Sauce

Blend over low heat, 1 stick butter 2 TbLs. Flour, when the butter is melted, SLOWLY add 1 cup of boiling water, cook until thick. Add sweetener of chioce, and a sprinkle of Nutmeg.

Note: If the heat is to high, or you add the water to fast, it will break.
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Gluten Free, Sugar Free, Peanut Butter and Jelly Bars

I have Black Raspberries, Red Raspberries, and Rhubarb, in my yard. I bought the Strawberries at the farmers market. Jam is so easy to make! Just sweeten, and cook. I used Stevia, but not that much.Image
Next I made almond Flour in the Vitamix, dry container.
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On the right is a white flour, and sugar recipe. On the left is the one I made up for me. It is Gluten, and sugar free. Great for diabetics. Lots of protein, and low carb.
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Regular recipe
http://www.foodnetwork.com/recipes/ina-garten/peanut-butter-and-jelly-bars-recipe/index.html
My recipe
Preheat the oven to 350 degrees F.

Grease pan approx. 4X6 a small casserole dish would work.

Mix
4 Tbs. butter (Coconut oil would also be wonderful)
4 Tbs. peanut butter
1 tsp. vanilla
1 egg

Add
2/3 cup Almond Flour
2/3 cup Coconut Flour
1/2 tsp. baking poweder
Stevia to sweetness desired (I used 4 drops)

Mix with fork or hands until it’s crumbly.

Spread 2/3 of the dough into the prepared pan and spread over the bottom. Spread the jam evenly over the dough.

Drop small globs of the remaining dough evenly over the jam. Don’t worry if all the jam isn’t covered; it will spread in the oven. Sprinkle with chopped peanuts, and oats, and bake for 35 minutes, until golden brown.

For dessert, you could add no unsweetened, or Stevia sweetened whipped cream.
For breakfast you could add unsweetened Greek yogurt.