Apricot Breakfast Bars

Delicious gluten-free and dairy-free protein packed bar.

Delicious gluten-free and dairy-free protein packed bar.

 

Steve has been off on paternity leave since June taking care of our little Jillian but he’s heading back to work this week. This is going to make my life a little more chaotic especially for mornings. I needed a quick breakfast to eat because I won’t have him with me helping to get myself and her out the door on time.

I found this recipe in Elana’s Pantry and made it last night. The house smelled amazing as it was baking! It tastes like a nutty cake with apricot flavour. It’s gluten-free, dairy-free, paleo-friendly and delicious. This morning I had a pie-slice of it with half a banana and felt full until lunch.

  • 1 cup dried apricots
  • 2 cups pecans
  • 2 eggs
  • ¼ teaspoon sea salt
  • 1 tablespoon vanilla extract
  • ½ cup chocolate chips of your choice, or none whatsoever
  1. Place apricots and pecans in a food processor and pulse until the texture of coarse gravel
  2. Pulse in eggs, salt and vanilla, until mixture forms a ball
  3. Remove mixture from food processor and work in chocolate chips
  4. Place mixture in a greased 8×8 baking dish or pie plate
  5. Bake for 25 minutes at 350°
  6. Cool and serve

Almond Flour Muffins

I’ve been hearing so much about the Paleo diet lately and baking with almond flour that I decided to finally give it a shot. I went to the local Bulk Barn in Barrie and found ground almond flour. It was around $8 for about 3 or 4 cups. So, it’s more expensive than regular flour but really is packed with protein and delicious. Well worth it!

I found a recipe that I tried this weekend. I added chocolate chips so that makes them not purely paleo but good enough for me this time. Of the options below, I used applesauce, white vinegar, honey, coconut oil and chocolate chips.

Here’s the recipe and some pictures! Enjoy!

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  • 2-1/2 cups almond flour or almond meal
  • ¾ tsp baking soda
  • ½ tsp fine sea salt
  • 3 large eggs
  • ⅓ cup unsweetened pumpkin puree, thawed winter squash puree, butternut squash puree, unsweetened apple sauce, or mashed very ripe banana
  • 2 tablespoons honey, agave nectar or maple syrup
  • 2 tablespoons coconut oil (melted) or vegetable oil
  • 1 teaspoon vinegar (white or cider)
  • Optional Flavorings: 1 teaspoon extract (e.g., vanilla, almond), citrus zest, dried herbs (e.g., basil, dill), or spice (e.g., cinnamon, cumin)
  • Optional Stir-Ins: 1 cup fresh fruit (e.g., blueberries, diced apple) or ½ cup dried fruit/cacao nibs/chopped nuts/seeds or
Instructions
  1. Preheat oven to 350F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners.
  2. In a large bowl whisk the almond flour, baking soda and salt (whisk in any dried spices or herbs at this point, if using).
  3. In a small bowl, whisk the eggs, pumpkin, honey, oil and vinegar (add any extracts or zest at this point, if using).
  4. Add the wet ingredients to the dry ingredients, stirring until blended. Fold in any optional stir-ins, if using.
  5. Divide batter evenly among prepared cups.
  6. Bake in preheated oven for 14 to 18 minutes until set at the centers and golden brown at the edges. Move the tin to a cooling rack and let muffins cool in the tin 30 minutes. Remove muffins from tin.
Nutrition Information
Serving size: 1 muffin Calories: 229 Fat: 17.5 g Carbohydrates: 10.2 g Fiber: 3.2 g Protein: 8 g

Celiac vs gluten-sensitivity

There are a lot of people who are not diagnosable in terms of celiac but know that eating gluten creates an array of symptoms.

These people are gluten sensitive and in 2011 it was defined at the 11th International Celiac Disease Symposium.  This is different from having a wheat allergy (positive IgE antibody) or celiac (positive blood test and biopsy) in that there isn’t a full blown immune response going on.  But the way that a gluten free diet aids these people is indistinguishable from celiac or wheat allergy.

Symptoms of all three conditions are remarkably similar.  Here are the symptoms of gluten sensitivity as presented at the symposium:

  • abdominal pain
  • eczema or rash
  • headache
  • foggy mind
  • fatigue
  • diarrhea
  • depression
  • anemia
  • numbness in legs, arms, or fingers
  • joint pain
  • (these are listed in order of frequency that the symptom is seen)

Once celiac and wheat allergy have been ruled out, then eliminate gluten from the diet.  Within a few days to weeks, symptoms should dissipate.  The increased quality of life can be overwhelming.

It is nice that research is finally supporting what so many clinician’s have seen in their practices for years.  My son is gluten intolerant and it’s made such a difference for his skin, and digestion to be on a gluten-free diet.

To learn more about how Naturopathic Medicine can help, please visit the digestive complaints page of the site.  Then book yourself in for an assessment so that we can get you feeling well again.

Yours in Health,

Kerri Fullerton