Latest Health News in Crofton - Nutritional Healing Center

PALEO SWEET POTATO BREAD

10/8/2019

Ingredients

4 large eggs
1 cup mashed sweet potato
1/4 cup coconut oil, melted
1 tablespoon pure maple syrup or honey
1 tablespoon apple cider vinegar
3 tablespoons coconut flour
1 cup + 2 tablespoons almond flour
1 teaspoon baking soda
1/2 teaspoon sea salt
1 teaspoon ground cinnamon

Instructions

Preheat the oven to 350 degrees F. Grease a loaf pan.
Crack the eggs into a large mixing bowl and whisk together. Then, add the sweet potato, oil, sweetener, and vinegar. Mix until well combined.
In a separate bowl, mix together the dry ingredients including the flours, baking soda, salt, and cinnamon.
Blend the wet and dry ingredients together without over-mixing. Pour the batter into the loaf pan. Bake for 50-minutes or until the top is golden brown and a toothpick comes out clean when inserted.
Allow the bread to cool for 10-minutes. Then, flip it out of the pan and slice into 1/2-inch thick pieces.

Recipe and Photo from Nutrition by Erin

HEALTHY AND DELICIOUS ZUCCHINI BREAD WITH COCONUT FLOUR

10/7/2019

INGREDIENTS

6 free-range eggs room temperature
1/4 cup organic coconut oil melted
1/4 cup raw honey
2 Tbsp alcohol-free organic vanilla extract
3/4 cup organic coconut flour
3/4 tsp baking soda
1 tsp ground cinnamon
1 1/2 cups shredded organic zucchini

INSTRUCTIONS

Preheat oven to 325° and line bread pan with parchment paper. Set aside.
Combine wet ingredients with a whisk in a large bowl until mixed well and honey is dissolved.
Add coconut flour, baking soda, and cinnamon until well combined with a whisk no clumps left.
Add shredded zucchini to the mixture and fold in with a spatula until evenly combined.
Bake for 45 to 55 minutes, or until an inserted toothpick comes out clean. Cool for 15 minutes, serve with butter (optional), and ENJOY!

Recipe and Photo from The Fit and Healthy Baker

Gluten-Free Blueberry Muffins Made with Coconut Flour

10/4/2019

Ingredients

1/4 cup (32g) coconut flour, sifted after measuring
1/4 teaspoon baking powder
3 large eggs
3 tablespoons (43g) butter, melted
3 tablespoons (64g) honey
1/4 teaspoon salt
1/4 teaspoon vanilla extract
1/8 teaspoon almond extract
1/2 cup (85g) blueberries (make sure they're thoroughly dry)

Instructions

Preheat the oven to 400°F. Lightly grease six wells of a standard muffin pan, or line them with lightly greased muffin papers.
Sift together the coconut flour and baking powder, and mix until well blended.
Stir together the eggs, butter, honey, salt, and vanilla and almond extracts until smooth.
Mix the dry ingredients into the wet ingredients until there are no lumps. Gently fold the blueberries into the batter until evenly incorporated.
Scoop the batter into the prepared muffin cups, filling each about half full.
Bake the muffins for about 16 to 18 minutes, or until a toothpick inserted into the center comes out clean. Let them cool for about 5 minutes in the pan, then transfer them to a rack to cool.

Recipe and Photo from King Arthur Flour

HEALTHY PUMPKIN PIE BARS

8/12/2019

INGREDIENTSCRUST

1.5 cups almond flour, superfine
2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
2 tablespoons coconut oil, melted
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/8 teaspoon salt

FILLING

1/2 cup coconut sugar
1 cup pumpkin puree
3 large eggs, beaten
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger

WHIPPED CREAM TOPPING

1/2 cup heavy whipping cream
2 teaspoons maple syrup
1/2 teaspoon vanilla extract

INSTRUCTIONS

Preheat the oven to 350ºF and lay parchment paper in the bottom of an 8×8-inch cake pan. Spray parchment paper with cooking spray. Set aside.
Prepare the crust by mixing together all crust ingredients, forming a ball. Transfer dough into the greased pan and use your hands and/or a spatula to spread dough to the edges of the pan. The key is to make sure the crust is relatively the same thickness all around, so the spatula comes in handy especially for the edges.
Place crust in the oven at 350ºF and bake for 10 minutes.
While crust is baking, make the filling. Add coconut sugar and pumpkin puree to a large bowl. Mix until combined. Slowly add eggs to the pumpkin mixture. Then add the rest of the filling ingredients and mix well.
Remove crust from the oven and carefully pour pumpkin mixture over the crust. Place pan back into the oven and bake at 350ºF for 24-28 minutes*.
Let pumpkin bars cool for at least an hour. When you are ready to remove bars from the cake pan, simply lift the parchment paper up out of the pan. The bars should easily come out of the pan. Place bars on a cutting board and cut into 9 squares.
For the whipped topping, add whipped cream ingredients to a large bowl. Using an electric mixer, whisk ingredients on high speed until stiff peaks form.
Add a healthy dollop of whipped cream onto each bar when ready to serve.

Recipe and Photo from Fit Foodie Finds

EASY COCONUT KEY LIME PIE BARS

8/9/2019

INGREDIENTS
For the Crust

1.5 cups almond flour, superfine
1/4 cup unsweetened shredded coconut
2.5 tablespoons coconut oil, melted
3 tablespoons honey
1 teaspoon vanilla extract
1/8 teaspoon salt

For the Filling

4 eggs, large
1/2 cup key lime juice (normal lime juice works, too!)
1/2 cup honey
4 teaspoons coconut flour

Optional toppings

Greek yogurt
lime zest
toasted coconut

INSTRUCTIONS

Preheat oven to 350ºF and line an 8-inch x 8-inch cake pan with parchment paper. Set aside.
Prepare the crust by mixing together all ingredients, forming a ball. Transfer dough into pan and use your hands and/or a spatula to spread to the edges of the pan. The key is to make sure the crust is relatively the same thickness all around, so the spatula comes in handy especially for the edges.
Bake crust for 8 minutes at 350ºF.
While the crust is baking, prepare filling. Whisk 4 eggs in a medium-size bowl and then add the rest of the ingredients. Whisk again until there are no more coconut flour chunks.
Once the crust has baked for 8 minutes, remove from oven and pour on filling. Place back in oven and bake for an additional 18-22 minutes.*
Remove from oven and let sit on the stove top for 10 minutes before transferring into the fridge. Chill for 2 hours before slicing.
Slice into 16 squares and serve with a dollop of Greek yogurt, lime zest, and toasted coconut.

EASY PECAN PIE BARS WITH DATE CARAMEL

8/7/2019

INGREDIENTS
CRUST

1.5 cups blanched almond flour
3 tablespoons butter, melted
2 tablespoons maple syrup
1 teaspoon vanilla extract

FILLING

20 Medjool dates, pitted (soft)
1 teaspoon vanilla extract
2 tablespoons to 1/4 cup water*
1 cup raw pecans, chopped
1/2 teaspoon sea salt

INSTRUCTIONS

Preheat the oven to 350ºF and lay a piece of parchment paper onto the bottom of an 8×8-inch pan*. Set aside.
Place all ingredients for the crust into a medium mixing bowl and mix until combined. Form the dough into a ball and place into your greased baking pan.
Use your hands or a spatula to evenly spread the dough across the bottom of the pan.
Bake at 350ºF for 10-15 minutes or until the crust has slightly browned.
While crust is baking place dates and vanilla into a high powered food processor. Blend until smooth. Add in one tablespoon of water at a time until date mixture turns into a paste and is easily spreadable.
Add 1/4 cup of pecans into the date mixture and pulse in your food processor to break up the pecans.
Once the crust is done cooking remove from oven and let cool for 10 minutes. Do not skip this step.
Next, place date filling over your cooled crust and carefully spread out with a spatula. Sprinkle the remaining chopped pecans over the filling.
Place bars in the oven at 350ºF and bake for an additional 15 minutes.
Remove from oven and sprinkle with sea salt. Let cool completely before cutting into small bars.

Recipe and Photo from Fit Foodie Finds

BLUEBERRY BANANA BREAD

8/5/2019

INGREDIENTSDRY INGREDIENTS

1.75 cups white whole wheat
1 teaspoon baking soda
1 teaspoon ground cinnamon
⅛ teaspoon salt
1.5 cups fresh blueberries

WET INGREDIENTS

2 large eggs
½ cup maple syrup
3 medium ripe bananas, mashed (1.5 cups mashed)
¼ cup Greek yogurt
1 teaspoon vanilla extract
2 tablespoons melted coconut oil

INSTRUCTIONS

First, preheat oven to 350ºF and spray a bread pan with nonstick cooking spray.
Set aside ½ cup of blueberries for later. Mix dry ingredients together in a medium-sized bowl and set aside.
In a separate mixing bowl, mash the 3 bananas with a fork (or alternatively you can place them in a blender to get extra smooth). Then, mix in the rest of the wet ingredients minus the melted coconut oil.
Slowly add dry ingredients to wet. Then, add in melted coconut oil and mix again.
Pour batter into greased bread pan, sprinkle the last half cup of blueberries on top, and bake at 350ºF for 45-50 minutes.
Remove banana bread from oven, let cool for 5 minutes, and remove from pan to finish cooling.

Recipe and Photo from Fit Foodie Finds

LEMON BLUEBERRY CRUMBLE BARS

8/2/2019

INGREDIENTS
FOR THE CRUST AND CRUMBLE

3 cups almond meal, superfine⠀⠀
1 cup rolled oats⠀⠀
2 tablespoons milk, any kind⠀⠀
1/4 cup coconut oil, room temp⠀⠀
1/4 cup honey (or maple syrup) ⠀⠀
1 teaspoon vanilla extract⠀⠀
1/8 teaspoon salt⠀⠀

FOR THE BERRY FILLING⠀

3 cups fresh blueberries⠀⠀
1/2 cup water⠀⠀
1/4 cup lemon juice⠀⠀
zest from one lemon ⠀⠀
1/4 cup honey (or maple syrup)⠀⠀
2 tablespoons tapioca flour⠀⠀
pinch of salt⠀⠀

INSTRUCTIONS

First, preheat oven to 350ºF and spray an 8×8-inch pan with coconut oil cooking spray and set aside.
Next, mix all crust/crumble ingredients together in a medium/large mixing bowl.
Then, take 2/3 of the mixture and press it evenly onto the bottom of the oiled 8×8 pan. Set the rest of the crust/crumble mixture aside (this is what you will use for the crumble topping).
Bake crust at 350ºF for 10 minutes. Remove crust and set aside.
Next, place all ingredients for the berry filling into a medium sauce pan. Turn heat to high and bring filling to a boil, stirring often and breaking up the blueberries. Once boiling, turn heat down to low and let simmer for 10-15 minutes. Continue stirring.
Once the berry filling has thickened, pour on top of the crust. Spread the rest of the crumble mixture over the top of the berry filling and then bake for another 10 minutes at 350ºF.
Let cool for 20 minutes before placing into the fridge for at least 2 hours to let the filling set. Slice and enjoy!

Recipe and Photo from Fit Food Finds

AMAZING PALEO CHOCOLATE CHIP COOKIES

7/25/2019

INGREDIENTS
WET

1/2 cup drippy, all-natural almond butter*
1 large egg
1 teaspoon vanilla extract

DRY

2/3 cup coconut sugar
3 tablespoons coconut flour
1/2 cup finely ground almond flour (we recommend THIS product by Bob’s Red Mill)
1 teaspoon baking soda
1/2 cup dark chocolate chips (or dairy free)
sea salt (for topping)

INSTRUCTIONS

First, preheat oven to 350ºF and spray a baking sheet with nonstick cooking spray. Set aside.
Next, place all ingredients into a medium bowl and mix until combined. Your dough should be similar to classic cookie dough.
Use a 1-tablespoon cookie scoop to scoop dough into your hands. Roll into a ball and slightly flatten in a cookie shape and place on the baking sheet. Repeat.
Add additional chocolate chips (if you love chocolate) to the tops of each cookie.
Bake at 350ºF for 11-13 minutes or until the cookies have firmed up.
Immediately transfer cookies from pan to a cooling rack and sprinkle on coarse sea salt for the final touch of goodness.

Recipe and Photo from Fit Foodie Finds

Lemon Vegan Cheesecake Bars

7/24/2019

INGREDIENTS
RAW CRUST

2 cups pitted Medjool dates, packed (~20)
2 cups raw unsalted cashews
1/8 teaspoon sea salt (or more, to taste)

VEGAN CHEESECAKE FILLING

2 cups raw cashews, soaked
1 cup coconut cream
2 tablespoons coconut oil
2 tablespoons honey (or maple syrup for vegan option)
juice from 1 lemon (~1/3 cup)
pinch of sea salt
zest from one lemon

INSTRUCTIONS

First, place two cups of cashews into a medium/large size bowl and cover them with boiling water. Let them soak for at least an hour or overnight. These cashews are for the filling.
Next, place crust ingredients into a high-speed food processor and process until crumbly.
After ingredients are blended, spray a 9×9-inch pan with coconut oil cooking spray. Gently press crust evenly into the bottom of the pan. Set aside.
Once cashews have soaked for the appropriate amount of time (cashews should be soft and squishy) place all ingredients for the lemon filling (except coconut oil) into a high-speed food processor or Vitamix and blend until smooth.
When the filling is a smooth consistency, add coconut oil and mix one more time to fully combine all ingredients.
Pour filling contents on top of crust. Spread evenly with a spatula and place pan into the freezer for 1-2 hours to set.
When bars are hard and ready to eat. Remove from freezer, top with shredded coconut and lemon zest.

Recipe and Photo from Fit Foodie Finds

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Phone: 410-721-3338
Email: info@nutritionalhealingcenterllc.com
Address: 2135 Defense Highway Crofton, Maryland 21114

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