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Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids

Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids

 

 

If you’ve seen this advertisement clip around Facebook, you know how most kids feel about dark chocolate (click image below to play):

Sad Chocolate Face

 

Dark chocolate is a healthy food. It’s rich in minerals (iron, zinc, copper, manganese), antioxidants, heart-healthy flavonoids, fiber, and mood-boosting phytochemicals. But, when you eat it the way most kids like it, loaded with milk and sugar, the health benefits fade:

• Milk proteins appear to bind those good antioxidants, leaving milk chocolate (or sugary chocolate milk) less advantageous. It’s unclear how much other foods eaten with chocolate can do that, but they may to some extent. Of milk proteins, whey may bind fewer antioxidants than casein or beta-lactoglobulin. I use whey in this recipe, but collagen or other protein powders can be used if you like.

• Processed hydrogenated fats or GMO oils (corn, soy) used in making chocolate diminish the health benefits of fats that occur naturally in cacao beans.

• Processing itself (roasting, high heat, alkali treatments) can lower the amounts of beneficial flavonoids. And the lower the total cocoa content, the lower the benefits.

• Most milk chocolate is less than half cocoa; meanwhile, the darker the chocolate, the more bitter it is, and the higher content of flavonols it has.

There is another “dark” side to chocolate. It is a highly phenolic food, so kids who are avoiding food colors, dyes, artificial flavors or phenols in general may not want to go here. Enzyme products like Phenol-Assist or No-Fenol may diminish symptoms (typically, hyperactivity), if eaten with the chocolate. Dark chocolate is also notable for its tyramine content, which may trigger migraines in some. And it’s a high oxalate food, so those following low oxalate diets may want to pass.

But, if you’re imbibing, enjoy the health benefits. For pure benefit, try a 99% Lindt Excellence bar. Or, for kids who don’t like bitter, make this yummy, chocolately, hidden-assets smoothie. Use organic, high quality, unsweetened, pure cocoa powder (not cocoa mix or sweetened milk chocolate powder) for the most nourishing, beneficial version. Sweeten it with stevia drops. Bonus: Blend in raw cacao nibs as a last touch. These unprocessed chocolately bits come from the center of raw cacao beans, retaining all their perks while adding a fun crunch.

Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids
Print Recipe
Chocolatey, creamy, and sweet without sugar. Use a good blender, or cut this recipe in half and use an immersion blender for a large single serving or two kid sized servings. Healthy fats, protein, antioxidants, minerals in this make it a strong snack or starter for before school. The sunflower butter is a hearty addition that fits in nicely while giving creaminess and staying power.
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids
Print Recipe
Chocolatey, creamy, and sweet without sugar. Use a good blender, or cut this recipe in half and use an immersion blender for a large single serving or two kid sized servings. Healthy fats, protein, antioxidants, minerals in this make it a strong snack or starter for before school. The sunflower butter is a hearty addition that fits in nicely while giving creaminess and staying power.
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Ingredients
Servings: 4-6 ounces
Instructions
  1. Place crushed ice in blender first, followed by almond milk, sunflower butter, raspberries, stevia, and dry ingredients. Blend til smooth. Adjust thickness with extra almond milk or water if desired. Pour into cups and garnish each with a raspberry on top, with a few cacao nibs if desired. Blend the nibs in for added crunch.
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Gluten Free Sweet Potato Chocolate Chip Brownies

Gluten Free Sweet Potato Chocolate Chip Brownies

Brownies are easily made gluten free, whether you’re using a baking mix or your own flour blend from scratch (for a pure deep chocolate, pure scratch recipe, see Rebecca Reilly’s book Gluten Free Baking). This version uses a pre-blended gluten free baking mix (not a brownie mix), and gets its sweet from a change-up in the sugars: Instead of 1-2 cups of refined white sugar, here I let coconut sugar, raw honey and molasses do the trick, with help from cooked sweet potato. Tastes yummy, lowers the glycemic index, and throws in a few extra minerals and vitamins. Use leftover baked sweet potatoes or mash; canned pumpkin works well in place of sweet potato too.

We often use Pamela’s Gluten Free Baking Mix in my house for recipes like this – the caveat is that it contains buttermilk and is not casein or dairy free. Dairy free option: Lose the butter, and use only coconut oil, ghee, or a mix of these (ghee contains no whey or casein). You’ll also need a different gluten free baking mix like Bob’s Red Mill. Mixes like this are convenient because they pre-blend the gluten free flours that work best in baked goods, and  they include gluten free baking powder, salt, and other usual dry ingredients that baked goods need.

 

Gluten Free Sweet Potato Chocolate Chip Brownies
Print Recipe
Dark, moist, yummy, less sugar, and more nutrients than standard brownie recipes
Servings Prep Time
10 servings 20 minutes
Cook Time
30-35 minutes
Servings Prep Time
10 servings 20 minutes
Cook Time
30-35 minutes
Gluten Free Sweet Potato Chocolate Chip Brownies
Print Recipe
Dark, moist, yummy, less sugar, and more nutrients than standard brownie recipes
Servings Prep Time
10 servings 20 minutes
Cook Time
30-35 minutes
Servings Prep Time
10 servings 20 minutes
Cook Time
30-35 minutes
Ingredients
Servings: servings
Instructions
  1. Preheat oven to 350 degrees; prepare an 8 x 8 or 9x 9 inch baking pan by greasing lightly with coconut oil or ghee. Dust with rice flour or any gluten free flour then line with baking parchment.
  2. Cream butter with coconut oil and sugar, blend on medium-high til smooth
  3. Add molasses and honey, blend on medium until smooth
  4. Add egg and vanilla; blend on medium til smooth
  5. Add baked sweet potato (or canned sweet potato or canned pumpkin) and stir in til blended
  6. Stir in gluten free flour mix and cocoa powder, and blend til smooth; add chocolate chips and nuts.
  7. Spoon into greased pan with parchment paper and gluten free flour
  8. Bake 15-25 min until a knife comes out clean. Test for doneness starting at 25-30 minutes.
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Pumpkin Pineapple Bundt Cake – Gluten Free, With Benefits

Pumpkin Pineapple Bundt Cake – Gluten Free, With Benefits

I’d like to show you a picture of this cake, but it was eaten before I could get that. I’ll have to be quicker next time. It went fast, with two teens in the house. It’s gluten free, and even with the benefit of reduced sugar, it vanished: Coconut sugar has a lower glycemic index than white sugar, but works well here with the natural sweet of the pumpkin and pineapple. Pecans and walnuts work well too, but those are allergenic in my house. Organic raw nuts in the filling are a healthful addition for minerals and clean fats. You can add a glaze or icing once this is out of the oven, but we deferred that and everyone thought it was plenty sweet.

Pumpkin Pineapple Bundt Cake - Gluten Free, With Benefits
Print Recipe
Servings Prep Time
8 small servings 15 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
8 small servings 15 minutes
Cook Time Passive Time
45 minutes 45 minutes
Pumpkin Pineapple Bundt Cake - Gluten Free, With Benefits
Print Recipe
Servings Prep Time
8 small servings 15 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
8 small servings 15 minutes
Cook Time Passive Time
45 minutes 45 minutes
Ingredients
Cake Batter
Filling
Servings: small servings
Instructions
  1. Preheat oven to 350. Lightly grease a nine inch bundt pan.
  2. Mix together all ingredients for the filling and set aside.
  3. To prepare the batter, cream butter with sugar until pale and fluffy. Add egg, beat until smooth, then add vanilla. Stir in gluten free baking mix (Bob's Red Mill or Pamela's Baking & Pancake Mix work well), then add canned pumpkin and mix til incorporated.
  4. Spoon half the batter into the greased Bundt pan. Then spread the filling mixture evenly over the batter. Then, add the remaining batter to cover the filling. Use a knife to make an up and down zig zag pattern into the cake batter. Don't smooth out the batter.
  5. Bake for 45-50 minutes. When cool enough, flip pan upside down onto a cake plate and enjoy with or without a glaze.
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Pumpkin Pancakes – An Easy Grain-Free Hot Breakfast

Pumpkin Pancakes – An Easy Grain-Free Hot Breakfast

Pumpkin Pancakes - An Easy, Grain-Free Hot Breakfast
Print Recipe
This is one of Diane Sanfilippo's recipes from her book Practical Paleo. For me, a couple adjustments improved the texture and flavor and got them disappearing more quickly in my house - so, here's my version below. Find more around the web, experiment with your own additions. These are easy, fast, and a strong starter for breakfast that gives protein, nutrient-rich carbs, and healthy fats.
Servings Prep Time
3-4 kids 15 minutes
Cook Time
4-6 minutes
Servings Prep Time
3-4 kids 15 minutes
Cook Time
4-6 minutes
Pumpkin Pancakes - An Easy, Grain-Free Hot Breakfast
Print Recipe
This is one of Diane Sanfilippo's recipes from her book Practical Paleo. For me, a couple adjustments improved the texture and flavor and got them disappearing more quickly in my house - so, here's my version below. Find more around the web, experiment with your own additions. These are easy, fast, and a strong starter for breakfast that gives protein, nutrient-rich carbs, and healthy fats.
Servings Prep Time
3-4 kids 15 minutes
Cook Time
4-6 minutes
Servings Prep Time
3-4 kids 15 minutes
Cook Time
4-6 minutes
Ingredients
Servings: kids
Instructions
  1. Separate the yolks from the whites of your eggs. Beat the whites until they form soft peaks. Set aside.
  2. Whisk the yolks, canned pumpkin, vanilla, and maple syrup together.
  3. Blend the almond meal, pumpkin pie spice, cinnamon, baking soda, and salt together, then sift them into the wet ingredients. Stir until you have an evenly combined batter.
  4. Gently fold beaten egg whites into the batter with a rubber spatula. Don't over mix. Once blended, drop onto heated skillet greased with ghee or coconut oil. If either of these are allergenic, use organic canola oil or safflower oil.
  5. Serve with a dusting of cinnamon, a drizzle of honey or extra maple syrup, crumbled macadamia nuts, and a pat of ghee or butter. Yum!
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Family Tradition Gluten Free Crusty Popovers

Family Tradition Gluten Free Crusty Popovers

My mother in law had a tradition of making these on Christmas morning. They’d go in the oven before gifts were opened, and provided an impossible to resist break in the action by baking in no time. They were so buttery and delicious, I decided to keep this tradition going. We are gluten free now going on 17 years, and found what we needed courtesy of Mary Capone, out of her book The Gluten-Free Italian Cookbook. Enjoy immediately from the oven with butter, ghee, fruit spread, nut butter, chunks of dark chocolate, or whatever is special for a holiday treat at your house.

Popover on plate

Gluten Free Crusty Popovers
Print Recipe
Hot, warm, delicious and assembled in a snap! See Mary Capone's Gluten Free Italian Cooking for more great recipes like this one.
Servings Prep Time
12 popovers 15 minutes
Cook Time
25 minutes
Servings Prep Time
12 popovers 15 minutes
Cook Time
25 minutes
Gluten Free Crusty Popovers
Print Recipe
Hot, warm, delicious and assembled in a snap! See Mary Capone's Gluten Free Italian Cooking for more great recipes like this one.
Servings Prep Time
12 popovers 15 minutes
Cook Time
25 minutes
Servings Prep Time
12 popovers 15 minutes
Cook Time
25 minutes
Ingredients
Servings: popovers
Instructions
  1. Preheat Oven to 425 degrees.
  2. Preheat a 12-cup muffin tin for 5 minutes. This is a very important step for popovers. A warm muffin tin helps the batter rise. Let the tin stay in the oven until you are ready to pour in the batter.
  3. In a blender or mixer, blend eggs and milk. Pulse just until blended. Then add the tapioca flour, white rice flour and salt. Pulse until combined.
  4. Remove your baking tin from oven (remember, it will be hot). Lightly grease with high heat organic safflower or coconut oil. Pour in the batter, filling each cup 3/4 full. If you have extra batter, use a second tin and fill any empty muffin cups with water to ensure even baking.
  5. Bake 25-30 minutes, or until popvers are puffed high and a rich, golden brown. For the puffiest popovers, avoid opening the oven door before 25 minutes.
  6. Serve immediately with butter, ghee, chocolate, nut butter or fruit spread.
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