No Bake Peanut Butter and Jelly Thumbprints

These no bake PB and J flavored treats are an easy to make, healthy dessert that are filling and delicious. Perfect to satisfy a sweet tooth after a meal or as a yummy snack with a glass of milk. 

Ingredients: 

1/2 cup creamy or crunchy peanut butter, (pre-stirred type is best) 

2 tablespoons honey 

1 teaspoon vanilla extract 

1/8 teaspoon sea salt 

½ cup of finely shredded unsweetened coconut, plus extra for rolling 

1 tablespoon raspberry jam 

Wax or parchment paper 

Directions: 

In a medium sized bowl, combine the peanut butter, honey, vanilla, salt and coconut and mix well. Chill dough in the fridge for at least an hour. Roll into 12 balls, coat in extra coconut while rolling. Press a small indentation in the middle of each and fill with a small amount of jam. Store in an airtight container in the fridge. 

Makes 12 cookies 

Serving size: 1 cooke Calories 92 Protein 3 g Carb 7 g Fiber 2 g Sugars 5 g Fat 6 g Saturated fat < 1g Sodium 78 mg

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Honey Buffalo Cauliflower Bites

 

This buffalo cauliflower works great as an appetizer, snack or side dish!

Ingredients:

1 medium sized head of cauliflower, cut into florets
¼ cup buffalo sauce (I used Sweet Baby Rays brand)
2 tablespoons honey
1 teaspoon canola oil
1/8 teaspoon garlic salt
1 T gluten free oat flour or all purpose flour
salt to taste
cooking spray or parchment paper

Directions:

Preheat oven to 425 degrees. Whisk together the buffalo sauce, honey, canola oil, garlic salt and flour in a medium sized bowl. Dip the cauliflower florets to coat with the sauce mixture and spread them out on a baking pan lined with parchment paper or coated with cooking spray. Bake 15 minutes, flip the florets over and then another 15-20 minutes, until lightly browned

Makes 4 servings

Serving size: ¼ recipe Calories 92 Protein 3 g Carb 15 g Fiber 3 g Sugars 8 g Fat 4 g Saturated fat 0 g Sodium 434

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The Ins and Outs of Healthy Take Out

Check out my new article for the Cecelia Health Blog on healthy take out! 

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Dark Chocolate Protein Truffles

 

 

You cannot go wrong with these delicious treats. They are high in protein, low in carb, are grain free and can be made dairy free as well! Make some for a yummy guilt free Valentine’s day!

Ingredients:

1 cup creamy or crunchy unsalted natural almond butter, (thin drippy type is best, if you are using a no stir type you can put microwave it for 10-20 seconds to soften)
¼ cup honey
3 tablespoons cocoa powder
½ teaspoon sea salt
½ cup of unflavored protein powder (I a have used whey or egg white varieties, egg white works great to keep them dairy free) or ¼ c collagen peptide
¼ cup mini chocolate chips (the Enjoy life is great if you are dairy free)
extra cocoa powder, coconut, chocolate chip for rolling (optional)
Wax or parchment paper

Directions:

In a medium sized bowl, combine the almond butter, honey, cocoa powder and salt and mix well. Stir in protein powder and chocolate chips and mix some more. Form into 18 balls. Roll in extra cocoa powder, coconut or chocolate chips if desired. Store in the fridge. They also freeze well!

Makes 18 bites

Serving size: 1 bite Calories 114 Protein 6 g Carb 6 g Fiber 2 g Sugars 3 g Fat 8 g Saturated fat < 1g Sodium 105 mg

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My Recent Article on Beginning Exercise!

 

Check out the latest article I wrote on the Cecelia Health blog about establishing a sound exercise routine!

Click HERE for the post :)

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New Year Brings Book # Three !

 

Excited to announce that today is the release date for a new book that my colleague and I have published entitled:  

The Everything Guide to the Insulin Resistance Diet: Lose Weight, Reverse Insulin Resistance, and Stop Pre-Diabetes.  

In this book you can learn about the lifestyle changes that you can make to help lose weight, reduce insulin resistance and improve your health. It also includes 125 delicious recipes and 10 week plan for healthy eating and increasing activity.  Hope you will check it out and enjoy!!

Available HERE at Barnes and Noble and HERE on Amazon :)

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Easy Bean Soup

Looking for health recipes for the New Year? This hearty soup is packed with protein, healthy high fiber carbs and can be customized with your favorite seasonings. It freezes well and is perfect for a plant-based lunch or dinner.

Ingredients:

One package 15 bean soup mix 

64 ounces chicken or vegetable broth 

One 28 ounce can of crushed tomatoes 

Choice of seasonings –salt, pepper, Italian, Cajun 

Directions:

Soak the beans overnight (or at least 8 hours) in 8 cups of water. Rinse beans well and add to a large pot with 64 ounces of chicken or vegetable broth and bring to a boil on high heat. Reduce heat to low and simmer for. 1.5 hours. Put in the tomatoes and simmer for another. 30 minutes. Add desired seasonings and serve. Note: You can use the seasoning that comes with the soup mix but I usually choose to use more natural seasonings without all the additives. 

Makes 14 cups 14 servings 

Serving size: 1 cup Calories 161 Protein 10 g Carb 30 g Fiber 9 g Sugars 5 g Fat 0 g Saturated fat 0 g Sodium 490

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