Carrot Almond Flour Muffins: gluten & grain free and naturally low sugar

Muffins can be one of the least healthy foods we eat.  Many of us are tricked by the words "blueberry", "pumpkin" or "7 grain" but in reality, muffins generally have a LOT of sugar and aren't so nourishing.  The Bountiful Blueberry Muffin from Starbucks, for example, has 55g of refined carbohydrates including 29 grams of sugar (that's over 7 tsp).  I've talked about sugar and carbohydrates in posts here and here and if you've read those posts, you know that Americans (and especially most children) are getting way too much sugar and that sugar is now thought to be a major (if not THE major) contributor to diseases from heart disease to diabetes and the inflammatory process behind those and many other issues.

These simple and delicious Carrot Almond Flour Muffins (adapted from The Sweet Beet) that my 4 year old and I made this morning are a great family-friendly healthy muffin.  Sam has had 3 today and said they are "super yummy" and he's a tough critic these days!

Carrot Almond Flour Muffins:

2 cups almond flour (I get this from the bulk section at Whole Foods for about $1.50/cup)

1 tsp baking soda

1 tsp cinnamon

1 egg

1 cup grated carrot

1/2 ripe banana

1/3 cup melted grass-fed butter or coconut oil

2-3 Tbsp real maple syrup or honey (we used honey)

2 Tbsp water

Mix the dry ingredients and wet separately, then pour the wet into the dry and stir to combine.  Grease the muffin tins and cook at 375 for 15-20 minutes.

This recipe makes about 9 muffins, each with less than 4 grams of sugar per serving and zero refined anything!  They would make a great breakfast or snack on-the-go.

Enjoy!

How do flax, chia and hemp seeds compare?

photo via The Sweet Beet

By now many of you have likely tried flax seeds to add a healthy dose of omega-3s (an essential fatty acid important for its anti-inflammatory effects) and fiber to your diet.  Other seeds that deserve consideration are chia and hemp seeds.  Here's a quick look at how they compare.  

*They all have roughly the same amount of calories 150/oz (3 Tbsp).

*Flax and Chia have about the same amount of protein (4-5 grams/oz) while hemp seeds have roughly 10g/oz.  Try adding hemp when looking for a protein boost!

*Flax and Chia are high in Omega-3s (roughly 4 grams/oz) while hemp has very little.  There is no RDA for Omega 3s, but the ideal is 2 grams or more daily and most people don't get that.
Note: Omega 3s from animal sources are more readily used by the body than from plant sources.

*Chia seeds have very little taste, but they do absorb water and take on a gelatinous consistency when wet which makes them great for preventing blood sugar spikes when added to other carbohydrate foods (aka lowers the glycemic response of foods).  The texture is different.  It may take some getting used to, especially for texture sensitive kids.

* Flax seeds should be ground for the most bioavailability while hemp and chia don't require that extra step.

* According to Nutrition Data hemp seeds are a good source of iron, chia of calcium and flax a little of both.   All are high in fiber and plenty of other vitamins and minerals.

So each little seed has plenty of positives and really no negatives.  My suggestion is to use them all, together or separately, in soups, smoothies, salads etc.  The one benefit of chia over flax in my book is that you don't have to grind them...one less step! 

Here's a fun chia recipe for spring/summer!

PS, when researching for this article, I came across The Sweet Beet, a blog about knowing your food and eating better but less while being more satisfied.  Check it out and be inspired by her food philosophy!

game day treats...green & plenty style

These meatballs are a huge hit.... and a healthier alternative to the standard fare!  Perfect for the big game on Sunday!

image via rasamalaysia

Chicken Meatballs
2 T pureed pinapple
2 T canola oil
6-8 garlic cloves (seems like a lot of garlic, but doesn't taste like it..and garlic is a great anti-viral, perfect for this flu season)
3 T low sodium soy sauce
1/4 tsp salt
1 lb ground chicken (skinless breast is the leanest option)
Cooking Spray


1) Heat oven to 400.
2) Combine brown sugar through salt in food processer and process until finely ground.  Place in a large bowl
3) Add ground chicken to bowl and mix.
4) Shape into meatballs (approx. 20 per pound of chicken).  It's very sticky, so keep your hands moist, it helps.
5) Heat large skillet over medium-high heat.  Spray with cooking spray (or add a little olive oil).  Cook meatballs in batches of 10 for 5-7 minutes each to brown. 
6) Spray a baking sheet with cooking spray.  Put meatballs on sheet and bake for 8 minutes or until cooked through.


Sauce
2 tsp olive oil
3 cloves garlic, minced
3/4 cup ketchup (high fructose corn syrup-free)
1/2 cup honey or maple syrup
2 T pineapple (pureed)
1/4 cup soy sauce (reduced sodium)


In a saucepan, saute garlic until soft.  Add remaining ingredients and bring to a boil, stirring constantly.  Reduce heat and cover for 10 minutes.  When meatballs are done, drop them in and coat.


Make a bunch...they'll be a big hit.

for the lovely new mama...

A new mom has very little time to think of herself...but if she did (or if someone else is) here is what she might like:

A washable sweater with pockets to wear almost daily.  The pockets are key to hold the pacifiers, chap stick, monitors, phone etc.


Water, water, water...so important, especially to a nursing mother.  This eco-friendly, chic and healthy bottle will be with her wherever she goes.


Mother-in-law's tongue (aka snake) plants are great looking, easy to care for, absorb airborne toxins and act as a natural humidifier.  A perfect gift for the busy mom and her fragile little baby.


Fresh, seasonal and no-knife-required fruits are essential for a new mom.  Make a beautiful basket and be proud that you're contributing to her good health.


Love this quick and easy energy source.  She will too!


So this miracle under eye cream may be a little indulgent, but who deserves something to help make her feel beautiful as much as she does?