Blueberry Walnut Scones aka Scookies (Grain-Free)

Scones take me back to my college years. That’s where I discovered my real love for scones…and my serious addiction to those buttery bites of bliss. My college dorm had a cafeteria (no, no it was decent one) that made fantastic scones. My hall mate and good friend Joanna and I used to hoard them every time fresh batches were set out…and I wonder why that “freshman 15″ was so easily gained? Ha!

Oh my, these scones were oh-so-buttery with a slight crumb and sweetness that hit the spot. I deemed them “Scookies” since they are almost like a cookie inside, I almost squealed when I bit into one. The walnuts added a delightful nuttiness and the juicy blueberries burst with a sweetness that I love.

I could have eaten a whole pan of these scones for breakfast this morning and let the freshman college girl come out again…

But I was “semi-good” and only ate 2 three. Okay, so I am still practicing restraint I must say these grain-free treats are quite filling from the almond flour and walnuts!

Blueberry Walnut Scones aka Scookies (Grain-free) (Adapted from Health, Home & Happiness)

Ingredients

2 cups almond flour (not almond meal)
4 Tbsp granulated sweetener (coconut palm sugar, xylitol, etc)
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
1/4 tsp ground cinnamon
1/8 tsp pure stevia extract  or to taste (can omit for less sweet scone)
1 egg, whisked
4 Tbsp coconut oil. butter, ghee or earth balance, melted
2 Tbsp almond or coconut milk
1 tsp pure vanilla extract
1/4 – 1/2 tsp almond extract
1/4 cup chopped walnuts (other nut or seed can be subbed)
1/2 cup blueberries (fresh or frozen, if using frozen do not thaw)

Directions

1. Preheat oven to 350F.
2. In a medium mixing bowl, combine dry ingredients and whisk well to combine.
3. In a small bowl, combine wet ingredients (egg through extracts) until mixed well. Add to the dry ingredients and mix until dough is formed.
4. Fold in walnuts and stir well.
5. Line a baking with parchment paper and add ball of dough on top. Flatten into a even circle about a 1/2 inch thick. Cut into 8 triangles and move apart carefully on baking sheet to allow for spreading when baking.
6. Press blueberries into the tops of each of the triangles and bake for 15-17 minutes until golden brown and cooked through. Let cool and enjoy (will harden as they cool)!

Cinnamon Cappuccino Sour Cream Muffins

I think a little morning pick-me-up is in order! These grain-free, high-protein treats are a great way to start your day.

I am not a routine coffee drinker but I do enjoy the flavor in certain treats (ie. Coffee ice cream with chocolate chips = love) so I thought I would make a muffin version. I was very pleased with the results! The coffee flavor, in my opinion, is not overwhelming and the cinnamon complements the other ingredients and flavors nicely. These muffins are springy and light in texture while at the same time filling and hearty.

Cinnamon Cappuccino Sour Cream Muffins

Ingredients

1 cup almond flour (or other nut meal – I wanted to try hazelnut flour but didn’t have enough!)
3 Tbsp vanilla whey protein powder (use chocolate whey for a lightly flavored mocha version)
2 Tbsp granulated sweetener (coconut palm sugar, sucanat or xylitol)
1/4 – 1/2 tsp ground cinnamon
1/4 tsp Himalayan pink sea salt
1/8 tsp pure stevia powder or more or less to taste (or another 2-3 Tbsp sweetener)
1 tsp baking powder
1/4 cup non-dairy milk (coconut, soy or almond)
1 Tbsp espresso powder
6 Tbsp sour cream
2 Tbsp coconut oil, melted (ghee, Earth Balance or butter can also be subbed)
1 egg, room temperature and whisked
1/2 tsp pure vanilla extract

Optional: 1/3 cup mini chocolate chips or cacao nibs for “mocha” version

Directions

1. Preheat oven to 325F and line a muffin tin with 6 muffin liners or grease well with oil or butter.
2. In a large mixing bowl, combine almond flour through xanthan gum and set aside.
3. In a small mixing bowl, combine non-dairy milk and coffee granules, stir for one minute and let sit for 5-10 until well incorporated and mixture comes to room temperature (this will avoid coconut oil hardening in next step)
4. Add eggs, coconut oil and vanilla to the coffee-milk mixture and stir to combine well.
5. Mix wet into the dry ingredients and stir until well combined. Divide into prepared muffin cups and bake for 22-24 minutes or until a toothpick is inserted and cooked through completely. Remove from oven and let cool in pan. Enjoy!

Makes 6 muffins
Store leftover muffins in the refrigerator.

Recovery Crunch Cereal Bowl

I’ve been on a BIG cereal kick these days…going through one box of peanut butter puffins and/or granola a week by myself has been routine. I think all the sugary and carb goodness is catching up with me so I kicked it into gear and created a more healthy alternative for my everyday snack/meal.

This recipe can easily be deemed “chilled dessert soup with a crunch” but considering my recent love affair with cereal, I felt the current title was more appropriate. Not to mention, I first made this after a morning run and it was the perfect high-protein meal that was both filling and refreshing!

The crunch from the cacao nibs, walnut and pecan pieces along with the buckwheat groats makes this quick and easy “cereal bowl” squash any craving for a bowl of puffins or granola. I am not saying I will be staying away from cereal but eating a box (or more) per week might be overkill, what do you think? No need to answer that

This is one of those recipes too that you can tweak to your liking — change up the nuts, fruit/avocado, protein powder, extracts, and toppings and you can make a ton of different variations. Add in a tablespoon of two or cacao or carob powder for a chocolate-ly punch or make a coffee-inspired version by subbing some of the milk for your favorite coffee. Decisions, decisions!

Recovery Crunch Cereal Bowl

Ingredients

1 cup ice cubes
1 cup non-dairy milk (I’ve used unsweetened almond milk and coconut milk)
1/2 avocado, 1/2 frozen banana or 1/2 cup frozen mango chunks
1 scoop of your favorite protein powder (I used 1/2 chocolate Vega performance and 1/2 scoop vanilla whey)
splash of pure vanilla extract (almond would be good too)
2 Tbsp raw buckwheat groats
1 Tbsp cacao nibs
1 – 2 Tbsp chopped walnuts (I used 2 T)
1 – 2 Tbsp chopped pecans (I used 2 T)
optional: drizzle of honey, agave or maple syrup to taste (depends on sweetness of protein powder)
optional: 1/2 Tbsp of your favorite nut or seed butter (if using, blend with milk/ice/protein)
optional additions: chia seeds, fresh or frozen fruit chunks (frozen blueberries would be yum!), flaxseeds, shredded coconut, 1 tbsp cacao or cocoa powder, ground cinnamon, etc.

1. Blend ice, milk, avocado/banana/mango, protein powder and vanilla until smooth.
2. Pour into a bowl, top with remaining ingredients and enjoy!

Layered Chocolate Ricotta Cup for One

I’ve been consuming quite a bit of chocolate lately…raw cacao powder, dark chocolate squares, chocolate flavored protein powder, cacao nibs…it’s all yummy! I’ve pretty much convinced myself that there is nothing wrong with several servings of chocolate per day

After all, here are a few reasons to indulge in a good dark chocolate (not the over-processed stuff):

High in Antioxidants
Cocoa contains flavanols, a type of flavanoid that is only found in cocoa and chocolate. Flavanoids are naturally-occurring compounds that occur in plant foods that act as antioxidants and help counteract free radicals in the body.

Blood Pressure Benefits
Dark chocolate has been shown in studies to lower blood pressure in people with elevated blood pressure.

Lower LDL Cholesterol
Eating dark chocolate on a regular basis has been shown to reduce LDL cholesterol by as much as 10 percent.

Natural Anti-Depressant
Chocolate contains serotonin, a natural anti-depressant. Chocolate also stimulates endorphin production, which creates feelings of happiness and pleasure. In fact, one study found that melting chocolate in the mouth produced feelings of pleasure longer than passionate kissing. This may explain why many people naturally reach for chocolate when they’re depressed.

Cancer Fighter
Several studies have found chocolate to be one of the best cancer-fighting foods along with foods like red wine, blueberries, garlic, and tea. Two ways that chocolate works as a cancer fighter is by inhibiting cell division and reducing inflammation, though research is ongoing and will probably find additional ways in which chocolate fights cancer.

This quick and easy chocolate ricotta layered cup is another excuse for me to indulge in more chocolate.

After using a large majority of the ricotta container in a grain-free blueberry-lemon cake (to come!), I was left with single-serving portion waiting to be used up. After a 3-mile morning run, I was again craving something chocolate and filling…and this speedy breakfast hit the spot!

A creamy base that is lightly sweetened layered with crunchy buckwheat groats, juicy fresh blueberries and flaked unsweetened coconut…I should easily be eating this for dessert but thought a sweet breakfast treat to start the day was appropriate and justified. I can’t wait to make this again with a few variations —  different fruits, adding chopped nuts and incorporating granola or a nutty gluten free cereal.

Layered Chocolate Ricotta Cup for One 

Ingredients

2/3 cup whole milk ricotta cheese (use good-tasting ricotta, part-skim didn’t work for me)
2 Tbsp raw cacao powder (or other cocoa or carob powder)
1/2 tsp pure vanilla extract
1 tsp honey, agave or other liquid sweetener to taste
pinch of pure stevia powder or liquid stevia to taste (if you don’t want to use stevia, increase the honey/agave)
couple shakes of ground cinnamon
optional: 1/2 scoop of your favorite protein powder (vanilla whey is what I used in the taste test)
1/3 cup fresh blueberries (raspberries,  cherries, strawberries, bananas or orange sections would all be delicious)
1 1/2 Tbsp raw buckwheat groats (or a few tablespoons of your favorite cereal; granola would add a nice crunch)
1 Tbsp unsweetened flaked or shredded coconut

Directions

1. In a small bowl, combine ricotta, cacao, vanilla, sweetener and cinnamon. Add in good tasting protein powder if using. Stir well and adjust sweetness to taste.
2. Add half of the chocolate ricotta mixture to a cup, glass or small dish. Top with half of the berries, buckwheat groats and coconut. Repeat with remaining ricotta and topping ingredients and enjoy!

Also, I wanted to thank you for all your sweet comments and feedback the past week. Your support, kind words and emails mean so much to me, you have no idea how much your thoughtfulness has touched me