Granola Low FODMAP

I started an elimination diet Low FODMAP a couple days ago and I usually keep pistachios in may car to snack on but now I’m not allowed to have them. So, I decided to make some granola and keep some in my car. I drive a lot shuffling my kids around and for work so it’s nice to have something on hand. Make sure to portion the granola if you are also doing this elimination diet. All the ingredients are allowed but you have to be careful with the portions.

Granola Low FODMAP
 
Author:
Ingredients
  • ⅓ cup almonds
  • ⅔ cup pecans
  • ⅔ cup walnuts
  • ½ cup chia seeds
  • ½ cup pumpkin seeds
  • ½ cup sunflower seeds
  • 2 tablespoons coconut oil
  • 2 tablespoons vanilla
  • 4 tablespoons pure maple syrup
  • 1 tablespoon cinnamon
  • 1 tablespoon ground ginger
Instructions
  1. Pre-heat the oven to 300 degrees F.
  2. Place all the nuts and seeds in the food processor, pulse a few times. Add the rest of the ingredients then pulse more.
  3. Transfer to a baking sheet lined with parchment paper.
  4. Bake for 30 minutes.
  5. Let it cool down completely
  6. Divide into 6 portions or more.
  7. Do not exceed more then 1 portion a day if you are on the Low FODMAP Diet.

 

Paleo Granola

I made this for a client today and it’s so good, now I have to make another batch for the family!

Paleo Granola
 
Author:
Serves: 6 cups
Ingredients
  • 1 cup walnut
  • 1 cup cashews
  • 1 cup almonds
  • ½ cup pumpkin seeds
  • ½ cup sunflower seeds
  • ¼ cup of almond flour
  • ¼ cup of dried cherries
  • ½ teaspoon nutmeg
  • 2 teaspoons cinnamon
  • 1 teaspoon ground ginger
  • 2 tablespoon vanilla
  • 2 teaspoons almond extract
  • ¼ cup of coconut oil, melted
  • ½ cup maple syrup
Instructions
  1. Preheat the oven to 300 degrees F.
  2. Place a parchment paper on a baking sheet and set it aside.
  3. Place all the nuts and seeds in a food processor and pulse a few times.
  4. Add the cherries, almond flour, nutmeg, cinnamon and ginger to the food processor
  5. Measure in the same cup the coconut oil, maple syrup, vanilla and almond extract mix quickly with a fork and add to the food processor.
  6. Pulse a couple times and transfer to the baking sheet. Spread the granola so it's evenly distributed.
  7. Bake for 25 minutes.
  8. Remove from the oven let it cook down and brake into pieces.

 

Tapenade

There’s a few things I always buy at Costco, the Kerry Gold butter I buy enough that I always get a comment at checkout. I bag of frozen wild salmon, organic chicken thighs, eggs, avocado oil, coffee and kalamata olives. And I always use the olives to make this. It’s the perfect happy hour snack!

Tapenade
 
Author:
Serves: 2 cups
Ingredients
  • 2 cups kalamata olives pitted
  • ½ cup sun dried tomatoes
  • 2 tablespoons shallots, cut in big chunks
  • Ground pepper to taste
Instructions
  1. Place everything in a food processor and pulse a few times, scrape the sides and pulse again a few times.
  2. Transfer to a serving bowl and serve with some raw vegetables or crackers

 

Egg Muffin with Vegetables

This is so good and so convenient, my kids have sports before school so I need to leave really early in the morning and I’m not usually hungry so I just grab two and leave the house. My husband just snacks on them all day long so it was pretty quick before they were all gone.

Egg Muffin with Vegetables
 
Author:
Serves: 12 muffins
Ingredients
  • 2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
  • 2 large sweet potato or yam, shredded with a robot coupe using the shredding disc
  • 2 teaspoons fine sea salt
  • 1 small bag chopped spinach
  • 1 onion, diced
  • ½ cup sun dried tomatoes, julienne
  • 1 small container slice mushrooms, optional
  • 12 eggs, whisked
  • 1 teaspoon fine sea salt
  • 2 teaspoons garlic powder
  • 1 teaspoon fresh ground pepper
Instructions
  1. Preheat oven to 375 degrees F.
  2. Grease a Nonstick 12-Cup Regular Muffin Pan set aside
  3. Place the shredded sweet potatoes on a grease baking sheet. Sprinkle some sea salt.
  4. Bake for 15 - 20 minutes.
  5. While this is baking, saute the mushrooms, transfer to a bowl. Then saute the spinach, when the spinach is done squeeze as much water as you can out then transfer to the bowl. Let it cool down a little bit.
  6. In a different bowl whisk the eggs, sun dried tomatoes, garlic powder, salt and pepper. Add the eggs to the veggie bowl and mix well.
  7. Add the cooked shredded sweet potatoes to the muffin pan and press them down.
  8. Transfer the egg mixture to the muffin pan and cook for 20 to 25 minutes, make sure the middle of the egg dish is completely cook.

 

Paleo Carrot & Apple Muffin

Paleo Carrot & Apple Muffin
 
Author:
Serves: 24 muffins
Ingredients
  • 1 apple, cored and cut in big chunks
  • 12 Dates Medjool, pitted
  • ⅓ cup maple syrup
  • 10 eggs
  • 1 tablespoon pure vanilla extract
  • ½ cup coconut flour, sifted
  • ½ cup almond flour
  • ¼ cup arrowroot powder
  • 1 tablespoon ground Cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon sea salt
  • 5 whole raw carrot, peeled and shredded
  • 1 cup organic coconut oil, melted
  • 1 cup of walnut chopped
Instructions
  1. Preheat oven to 325°F or 300F convection.
  2. In a large bowl, add the carrots, the coconut oil and the walnuts set aside.
  3. In a small mixing bowl, add sifted coconut flour, almond flour, arrowroot, cinnamon, salt, and baking soda set aside.
  4. In a food processor, add the dates and the apple process until you have small pieces, add the maple syrup and the vanilla and process until it becomes well blended like a thick paste. Add the eggs and the dry ingredients and mix well but quickly.
  5. Poor over the carrot mixture and mix with a spatula
  6. Grease two muffin pans. Pour batter into pans.
  7. Bake for 27 minutes, test center with a tooth pick.

 

Licuados de Banana con Leche

Licuados de Banana con Leche
 
Author:
Serves: 2 servings
Ingredients
  • 2 bananas
  • 2 scoop Vital Proteins Organic Whey Unflavored
  • 2 cups coconut milk
  • 2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
Instructions
  1. Place everything in the blender and blend until smooth
  2. Serve and drink immediately

 

Chocolate Pudding

Chocolate Pudding
 
Author:
Serves: 2 servings
Ingredients
  • 1 avocado
  • 1 banana
  • 3 tablespoons raw cacao powder
  • 3 tablespoons (or to taste) maple syrup
Instructions
  1. In a food processor mix the avocado and the banana until the texture is creamy and they are no pieces left.
  2. Add the cacao powder and the maple syrup and pulse a few times, make sure to scrape the bowl in between.
  3. You can serve right away or it will keep in the refrigerator for 2-3 days. You can also put the left overs in an ice cube container and freeze it. It makes great frozen treats.
  4. I have been making this recipe since my kids were little. It’s super easy and it tastes great.

 

Apple Bars

Theses bars are made with the same base as the Banana and Chocolate Chip Bars. I figured it would be nice to try an apple version and my daughter Coco thought it would be great with some toppings like I make with the apple crisp.

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Apple Bars
 
Author:
Serves: 12 bars
Ingredients
  • Bars
  • 1 cup of apple sauce
  • ½ cup butter or ghee or coconut oil, melted + extra for greasing dish
  • 1 egg
  • ¾ cup coconut sugar
  • 2 teaspoons vanilla extract
  • 1.5 cups almond flour
  • ½ cup tapioca flour
  • 1 teaspoon of cinnamon
  • Topping
  • 2 apples, shredded
  • 1 tablespoon of melted butter
  • ½ cup of roasted pecans, chopped
  • 2 tablespoon of coconut sugar
  • ½ teaspoon of cinnamon
Instructions
  1. Preheat oven to 375 degrees F or 350 degrees F with convection
  2. Grease an 7"x11" or 8"x8" glass baking dish.
  3. Puree the apple sauce with the egg, sugar and melted butter (or coconut oil or ghee) using a hand blender in a large bowl.
  4. Once you get it all pureed add the rest of the ingredients using spatula until well combined.
  5. Pour mixture into baking dish.
  6. Topping
  7. Put all the ingredients in a medium size bowl, mix well and poor over the bar mixture.
  8. Bake for 40 to 50 minutes or until a toothpick comes out clean.
  9. Let cool for 10 minutes before cutting and serving.

 

Zaza Coconut Squares

The Coconut Squares are one of my favorite dessert. I used to make them -just like the Pumpkin Cheezecake – when I had my food company Zaza Raw. At the time, I would open so many young coconuts that my hands would be all bleeding after – ok I might be exaggerating a little but not by much! They were a pain to make but when you are only opening one or two it’s easy and the kids think it’s the coolest thing. The coconut meat is also available frozen in some stores like Whole Foods. And to make it even easier I tried it with the fat of a coconut milk can and it works well.

Zaza Coconut Squares
 
Author:
Serves: 16 squares
Ingredients
  • Base
  • 1½ cups walnut
  • 1½ cups pecans
  • ¾ cup black raisins
  • ½ cup dry shredded coconut
  • ½ cup raw cacao powder
  • ⅓ cup maple syrup
  • 1 tablespoon vanilla
  • Vanilla Coconut Topping
  • Coconut fat from one can of coconut milk (I prefer the brand 365 from Whole Foods) - you can also used the coconut meat from 2 young coconuts
  • 2 tablespoons maple syrup
  • 1 tablespoon vanilla extract
  • ½ cup dry shredded coconut
Instructions
  1. Base
  2. In a food processor combine the nuts, pulse until the nuts are ground and very small.
  3. Add the rest of the ingredients and pulse until well combined.
  4. Transfer the mixture to a parchment lined pyrex pan 13" x 9" and spread into an even layer.
  5. Place in the refrigerator to chill and set.
  6. Vanilla Coconut Topping
  7. In a small bowl mix all the ingredients.
  8. Spread it in an even layer onto the chilled fudge base.
  9. Sprinkle a few tablespoon of dry shredded coconut.
  10. Put the pan back in the fridge.

 

Granola Chia Bars

I love theses bars, they are easy to make and they fill you up. Perfect when you don’t have much time in the morning before a yoga class or an afternoon snack!

Granola Chia Bars
 
Author:
Serves: 16
Ingredients
  • 1 cup water
  • 2 tablespoons chia seeds
  • ¾ cup maple syrup
  • ¼ cup coconut oil, melted
  • 1 tablespoon vanilla
  • 1 cup walnut, chopped
  • 3 cups of gluten free quick oats
  • ½ cup millet
  • ½ cup buckwheat flour (you can also use arrowroot flour)
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
Instructions
  1. Preheat the oven to 350 degrees F.
  2. Mix the chia seed and the water and set aside for 15 minutes.
  3. In the mean time, mix the oats, walnut, millet and buckwheat in a large bowl and set aside.
  4. Mix the chia seed mix, the maple syrup, coconut oil and vanilla in a small bowl once there's no more lumps add the wet mix to the dry ingredients. Mix well.
  5. Poor the mixture in a grease 8" square pyrex container.
  6. Cook for 25 minutes.
  7. Serve right away.