Chocolate Peanut Butter Tarts (gluten-free, keto)

You guys know I’m always chatting about brain health and omega-3’s. Well this tasty treat is packed with omegas thanks to a nice dose of hemp hearts. No don’t worry, not that kind of hemp; the only high you’ll be getting from these is a chocolate peanut butter high.

So what are hemp hearts? Well, they’re the edible interiors of the seed that hemp grows from. The hemp plant does share the same plant species as the marijuana plant. But the hemp plant contains nearly undetectable levels of THC. Hemp hearts contain less than 0.3%, while traditional marijuana plants can contain levels upward of 10 to 30%.

Per serving, hemp hearts contain 10 grams of plant-based protein and 12 grams of omega-3 and omega-6 per 30-gram serving (which is more than a comparable serving of chia or flax). Combine this with raw cacao powder, an egg, coconut oil and some peanut butter and you’ve yourself got quite a health bomb.

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Ingredients:

  • 1/4 cup raw cacao powder

  • 1 cup + 2 T Manitoba Harvest Hemp Hearts

  • 2 eggs

  • 1/2 tsp vanilla extract

  • few drops of liquid stevia (optional - I didn’t use stevia but if you prefer sweeter, go for it )

  • 1 T coconut oil (melted)

  • 1/2 cup peanut butter

  • coarse salt

Directions:

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  1. Preheat oven to 350 degrees and spray mini cupcake tin with cooking spray

  2. In a bowl, mix the cacao, hemp heart , eggs, vanilla extract and stevia until well combined

  3. Spoon about a tablespoon of the mixture into each well in the cupcake tin

  4. Press down to form a little cup - shown here

  5. Bake for 10 minutes

  6. While the cups are baking, melt coconut oil and peanut butter in a double boiler

  7. Remove tray from oven after 10 minutes and allow to cool for 5-10 minutes

  8. Remove cups from pan and place them on a plate or flat surface

  9. Use a spoon to fill the cups up with the coconut oil / peanut butter mixture

  10. Freeze for 30 minutes

  11. Remove and sprinkle salt on top

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The Healthiest (and Trendiest) New Oil

Whether you’re paying $2.00+ extra to add it to your Chipotle bowl, brunching with your besties over some smashed toast, or scrapping the sides of the bowl for that last scoop of guacamole, avocados are all the rage and I know you can’t get enough of them. Not only are they super trendy, but they’re super healthy as well. Move over coconut oil, there’s a new fat on the scene! I give you…..Avocado Oil.

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What is Avocado Oil and How Is It Made?

Avocado oil is exactly what it sounds like…oil from an avocado. It is made by pressing the pulp surrounding the avocados pit. The fancy word for this process is mechanical extraction (similar to olive oil extraction). For a more in depth and mildly corny explanation, check out this video.

What Makes Avocado Oil So Healthy?

The fat profile of this oil is one reason it is so healthy. Avocado oil is 76% monounsaturated fatty acids (very high in oleic acid) which is known to be anti-inflammatory. This oil is also high in antioxidants (a-tocopherol), chlorophylls and carotenoids. Studies have shown avocado oil may help to prevent the development of obesity, diabetes, high cholesterol and high triglyceride levels (1).

What Makes Avocado Oil Better Than Other Oils?

Not only can you use avocado oil in uncooked foods such as dips or for salad dressings, but it is highly recommended for cooking because of it’s smoke point (the temperature at which the oil starts smoking). When the oil begins to smoke, not only does the flavor change, but the structure of the oil begins to break down and creates cancer-causing free radicals. If you see smoke while cooking with any type of oil, turn off the stove and throw away the food that has been in contact with the oil. Start the cooking process over again to avoid putting free radicals into your body.

Avocado oil’s high smoke point makes it a great option for most types of cooking, especially those at high temperatures. See how it compares to some other common fats used in cooking.

  • Avocado oil 520°F (12:1 ratio of omega-6 : omega-3, high in vitamin E)

  • Sunflower oil 440°F (inflammatory 32:1 ratio of omega-6 : omega-3)

  • Peanut oil 440°F (inflammatory 40:1 ratio of omega-6 : omega-3)

  • Refined corn oil 450°F (inflammatory 83:1 ratio of omega-6 : omega-3)

  • Extra virgin olive oil 320°F (73% monounsaturated, high in Omega 9)

  • Extra light olive oil 468°F (74% monounsaturated, high in Omega 9

  • Butter 350°F (in so many words-grass-fed butter healthy; conventional butter is trash)

  • Coconut oil 350°F (86% healthy saturated, lauric acid. Has antibacterial, antioxidant, antiviral properties and contains 66% medium chain triglycerides (MCTs).

  • Ghee (clarified butter) 485°F

How Can I Use Avocado Oil?

This oil can be used in place of other oils to do most things in the kitchen. It’s basically the “jack of all trades” of oils:

  1. Toss some veggies in the oil and roast

  2. Drizzle on top of hummus or guac to be super extra and fancy

  3. Use it to make avocado oil mayo

  4. Place some on a dish with some balsamic vinegar, red pepper flakes or sea salt as a dip for bread

  5. Drizzle it over fish before baking or roasting

  6. Add some to your smoothie for a MUFA kick in the face

  7. Use it to make homemade salad dressings

  8. Drizzle a swirl over some soup, hot or cold

Avocado oil is popping up everywhere so you shouldn’t have a hard time finding it in stores. I bought this bottle of Primal Kitchen Avocado Oil from Whole Foods for $10.99 (“on sale”). After the bottle has been opened, it will last for about 6 months (but it probably won’t make it that long because it’s delicious and wonderful and is the greatest thing since sliced bread).

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Instant Pot Bone Broth

If you guys follow me on Instagram, you know I’m ALWAYS raving about bone broth. That’s because it’s one of the best things to consume to improve joint health, boost the immune system, treat leaky gut, overcome food intolerances / allergies and improve overall health. Bone broth is high in minerals such as magnesium, calcium, phosphorus, silicon and sulfur. It is also high in glucosamine and chondroitin sulfate which are associated with reducing inflammation and joint pain. Bone broth is high in collagen which can also help maintain healthy skin.

Okay so great! We know it’s good for you but how the heck do you make it?! I’ve receive a ton of questions via social media on how I make my bone broth so I figured I would blog about it AND make a video. So whether you are a visual learner or prefer to just read a recipe, here you go!

Instant Pot Bone Broth

Ingredients:

  • 2 lb beef, neck & knuckle bones (can also use chicken, pork or fish bones-USE HIGH QUALITY BONES, ideally GRASS-FED, GRASS-FINISHED. I got mine from Hudson & Charles)

  • 1 tub of chopped mirepoix from Trader Joe’s (or 1/3 C of each: celery, carrots, onions)

  • 4-5 garlic cloves, peeled

  • 2 T organic, unpasteurized apple cider vinegar (I like Braggs)

  • 2 t pink himalayan salt

  • 1-2 t black pepper

  • 1 tsp crushed bay leaves (or 3-4 whole leaves)

  • 4-5 quarts filtered water (fill up to max fill line)

Directions:

  1. Plug in instant pot and click “soup” button. Using arrows, increase time to 230 minutes.

  2. Place bones into pot (it’s ok if the bones are frozen) and then add the mirepoix, apple cider vinegar, garlic, salt, pepper and bay leaves.

  3. Pour in filtered water until it reaches the max fill line. Stir.

  4. Secure the lid and let cook for 230 minutes.

  5. When the time is up, slowly and carefully shift the pressure value to the left or right to SLOWLY release some pressure. DO NOT look over the valve or put your hand over it as it could easily burn you. Be very careful and let the steam out slowly.

  6. When you no longer see or hear steam escaping, it is safe to open. Remove lid.

  7. Place a colander (with very fine holes) in large pot. Using a towel, dish rag or oven mits, pour the contents through the colander allowing all the liquid to pool in the pot.

  8. Discard the contents of the colander. (Thick beef bones can be saved to make a second batch of broth. Note: This second batch will be less flavorful and not contain nearly as many nutrients. It will likely not gel either as there will not be much collagen).

  9. Let cool for 30 minutes and divide into glass jars (You can also place a few ice cubes in the broth - it’s likely extremely concentrated so this little bit of ice shouldn’t do much to the flavor).

  10. Once the broth has cooled, transfer to fridge.

  11. Broth should keep 3-4 days in the fridge. To extend life, store in the freezer.

  12. Once cool, a layer of fat will form at the top of the jar. This fat is nutrient dense and great for cooking or baking. Skim the top and save for later use. (Fat can also be discarded).

  13. The broth will (hopefully) form a gel once it has cooled. This is a good thing! This means a lot of collagen was pulled from the bones! To consume, heat broth up on the stovetop and gel will turn into a liquid.

  14. I recommend having a cup a day! A cup a day keeps the doctor away!

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