Mini Flourless Chocolate Cake

Mini Flourless Chocolate Cake

Two Glasses with Detox Green Smoothie

These delicious mini treats are gluten free and only 144 calories each. Great for a light and easy dessert after dinner or as a special afternoon treat. Eggs, dark chocolate, and cocoa powder are not only versatile culinary ingredients but also offer notable health benefits when consumed in moderation.​

Eggs are a rich source of high-quality protein, essential amino acids, and various vitamins and minerals, including vitamin B12, riboflavin, and selenium. They also contain choline, crucial for brain health and development. Contrary to past concerns, moderate egg consumption does not significantly impact heart disease risk for most individuals. In fact, eggs can increase levels of high-density lipoprotein (HDL), known as “good” cholesterol, which is associated with a lower risk of heart disease.​

Dark chocolate and cocoa powder are derived from cacao beans and are rich in flavonoids, particularly flavanols, which have potent antioxidant properties. These compounds have been linked to various health benefits:​ 

  • Cardiovascular Health: Regular consumption of dark chocolate with high cocoa content has been associated with improved blood vessel function, reduced blood pressure, and lower LDL cholesterol levels, all contributing to better heart health. (1) ​ 
  • Cognitive Function: The flavonoids in dark chocolate may enhance brain function by improving blood flow to the brain, potentially aiding memory and cognitive performance. (2)
  • Mood Enhancement: Dark chocolate contains compounds like phenylethylamine, which can stimulate the release of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. (3)

It’s important to note that the health benefits are more pronounced in dark chocolate with higher cocoa content (70% or more) due to the increased concentration of flavonoids. Additionally, cocoa powder offers similar benefits and can be a versatile addition to various recipes. However, processing methods can affect flavonoid content; for instance, Dutch-processed cocoa undergoes alkalization, which reduces its flavonoid levels. (4) ​ 

While these foods offer health benefits, they should be consumed in moderation. Incorporating eggs, dark chocolate, and cocoa powder into a balanced diet can contribute positively to overall health, provided they are consumed thoughtfully and as part of a varied nutritional plan.

References

  1. https://www.sciencetimes.com/articles/60158/20241226/health-benefits-drinking-hot-chocolate.htm
  2. https://www.health.com/dark-chocolate-health-benefits-8733315
  3. https://www.realsimple.com/benefits-of-dark-chocolate-8749926
  4. https://www.health.com/dark-chocolate-health-benefits-8733315

Mini Flourless Chocolate Cake

These delicious mini treats are gluten free and only 144 calories each.
Servings 6
Calories 144 kcal

Ingredients
  

  • 1/16 oz Avocado Oil Spray
  • 2 2/3 oz Dark Chocolate (at least 70% cacao)
  • 2 tbsp Butter
  • 2 Eggs
  • 2 tbsp Coconut Sugar
  • 1 tsp Cocoa Powder

Notes

  1. Preheat the oven to 300ºF (150ºC). Grease ramekins or a muffin tray with the oil spray, or use a silicone muffin tray.
  2. Add the chocolate and butter to a large glass bowl. Slowly heat the chocolate and butter in 20-second increments in the microwave.
  3. In a bowl of a stand mixer, add the egg whites. With a whisk attachment, beat the egg whites on medium-high until soft peaks form. Slowly add the coconut sugar while beating, about one tablespoon at a time, until fully incorporated.
  4. Add the egg yolks to the chocolate mixture and mix well. Add 1/3 of the egg whites to the chocolate, then stir to combine and lighten the chocolate mixture. Gently fold in the remaining egg whites.
  5. Pour the batter into the ramekins or muffin cups and bake for 15 to 20 minutes. Let the cakes cool completely, then remove them from the muffin tray. Dust with cacao powder before serving and enjoy!
Refrigerate in an airtight container for up to four days.
To add more flavor, add vanilla or espresso powder.

Stomach Ulcer Soothing Smoothie

Stomach Ulcer Soothing Smoothie

Two Glasses with Detox Green Smoothie

Check out this berry smoothie for a high antioxidant breakfast loaded with good bacteria to support healthy gut!

Foods that are rich in antioxidants and probiotics can help activate your immune system to help fight infections such as H.pylori that can cause stomach ulcers.

Antioxidants and Flavonoids

Studies have shown that the prevalence of stomach ulcers increases with age. 70% of stomach ulcers is caused by the bacterium Helicobacter pylori, or H. pylori. Most ulcers caused by H. pylori are completely treatable. But untreated stomach ulcers can lead to more serious problems, like internal bleeding and stomach cancer. 

If your stomach ulcer is caused by an H. pylori infection, foods that are rich in antioxidants may be beneficial. Antioxidants found in bright coloured fruits and vegetables can help activate your immune system and help combat a H. pylori infection. Read our latest article to learn more about stomach ulcers.

Flavonoids are a phytonutrient found in certain fruits such as berries which can help protect the stomach lining by defending the lining of the stomach and allowing ulcers to heal. In one laboratory study, extracts of various berries inhibited the growth of H. pylori. (4) Also probiotics found in fermented foods such as kefir can also help. Studies have shown that probiotics may be helpful in wiping out H. pylori. The best bacteria to help do this includes LactobacillusBifidobacterium, and Saccharomyces.

Try this easy and delicious berry smoothie

References

(1) https://pubmed.ncbi.nlm.nih.gov/18343637/

Stomach Ulcer Soothing Smoothie

Checkout this berry smoothie for a high antioxidant breakfast!
Prep Time 5 minutes

Ingredients
  

  • 1 1/2 cups Frozen Berries
  • 1 cup Plain Kefir
  • 1/2 Banana (medium)
  • 1 tbsp Raw Honey

Instructions
 

  • Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

Notes

Nutrition (per serving)
Calories 372
Iron 2mg
Fat 3g
Vitamin D 101IU
Carbs 77g
Fiber 10g
Thiamine 0mg
Sugar 62g
Riboflavin 0.6mg
Protein 15g
Cholesterol 10mg
Vitamin B6 0.2mg
Sodium 171mg
Folate 12μg
Potassium 1121mg
Vitamin B12 1.2μg
Vitamin A 537IU
Magnesium 16mg
Vitamin C 67mg
Zinc 0mg
Calcium 443mg
Selenium 1μg

Pumpkin Pie Greek Yogourt

Pumpkin Pie Greek Yogourt

Two Glasses with Detox Green Smoothie

This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.

Greek yoghurt has less of the sugar lactose making it easier for people that are lactose intolerance to digest.

Pumpkin is super nutritious. One cup of cooked pumpkin (245 grams) contains 2 grams of protein, 3 grams of fiber and 245% of RDA (recommended daily intake) for vitamin A and 19% of the RDI for vitamin C. It is also low in calories as 94% of pumpkin is make up of water.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells and can reduce your risk of cancer. (1,2) Because of it’s high Vitamin A levels it helps support healthy eyes and boost the immune system.

Maple Syrup contains vitamins, minerals and antioxidants. Studies indicate that maple syrup contains 24 different antioxidants (3). The darker syrups are made from sap extracted later in the harvest season and they are higher in the antioxidants. When buying maple syrup, make sure to read food labels carefully. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup.

For another great recipe containing maple syrup, check out our turmeric latte recipe.

With this yoghurt recipe you can make a batch of this and store in the fridge for up to 4 days.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969

2. https://pubmed.ncbi.nlm.nih.gov/12134711/

3. https://cfs.nrcan.gc.ca/publications?id=28297

Pumpkin Pie Greek Yogourt

Love pumpkin pie but don't love all the calories that come with it? This pumpkin pie yogourt is what you're looking for!
Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients
  

  • 3/4 cup Plain Greek Yogourt
  • 1/3 cup Pureed Pumpkin
  • 1 1/2 tbsp Maple Syrup
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Vanilla Extract
  • 1/4 tsp Sea Salt

Instructions
 

  • Whisk all of the ingredients together in a bowl until well combined. Enjoy!

Notes

Nutritional information per serving:
Calories 253 
Iron 2mg
Fat 4g
Vitamin D 75IU
Carbs 37g
Vitamin E 1mg
Fiber 3g
Sugar 26g
Riboflavin 0.4mg
Protein 18g
Cholesterol 25mg
Vitamin B6 0.1mg
Sodium 704mg
Folate 10μg
Potassium 246mg
Vitamin A 13652IU
Magnesium 28mg
Vitamin C 15mg
Zinc 1mg
Calcium 438mg
Selenium 1μg

Apple Berry Crisp

Apple Berry Crisp

Two Glasses with Detox Green Smoothie

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement, has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x

2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673

3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

 

Apple Berry Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 2 servings

Ingredients
  

  • ½ cup Raspberries or berry of choice
  • 1 Tart Apple chopped
  • 2 tsps Cinnamon divided
  • pinch Nutmeg
  • 1 tbsp Coconut Oil
  • ¼ cup Pecans chopped
  • ¼ cup Almonds slivered or chopped
  • 3 tbsps Almond Flour
  • 1 tbsp Maple Syrup
  • 2 tbsp Flaked Coconut to garnish (optional)

Instructions
 

  • Preheat oven to 350ºF (175ºC).
  • Combine apples and berries in a small baking dish. Sprinkle with half of the cinnamon and top with coconut oil. Set aside.
  • In a small bowl add the nuts, almond flour, maple syrup, nutmeg and the rest of the cinnamon. Mix with a fork or whisk together until well combined. Spread this crumble mixture evenly over the fruit. Place in the oven.
  • Bake for 25 to 30 minutes or until golden brown. Add flaked coconut, if using, for the last 5 minutes of baking to lightly toast. Remove from the oven and cool slightly.
  • Divide evenly between bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 426
Carbs: 32g
Fibre: 10g
Sugar: 17g
Protein: 8g
Fat: 32g

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream

Smoked Salmon Avocado Toast

Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals?

This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/

 

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.
Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings

Ingredients
  

  • 2 Banana sliced and frozen
  • tsps Matcha Green Tea Powder

Instructions
 

  • Add frozen bananas and Matcha green tea powder to the bowl of a food processor with an S-blade and process. Scrape down the sides of the bowl as needed to ensure even processing. Continue to process until smooth approximately 2-3 minutes.
  • For soft serve consistency: Scoop into serving bowls and enjoy.
  • For firmer ice cream consistency: Place in an airtight, freezer-safe container and freeze for at least 1 hour before serving.

Notes

Nutritional information per serving:
Calories: 110
Carbs: 27g
Fibre: 3g
Sugar: 15g
Protein: 3g
Fat: 0.5g