This fluffy peanut butter bread delivers a whopping 6 grams of protein a slice. It’s quick and easy to make with just 7 simple ingredients.
[Read more…] about Protein Peanut Butter Bread (Gluten-Free & Flourless)
by
Paleo
If you’re looking for an allergy-friendly sweet-treat full of good-for-you ingredients, try these sunflower butter bars.
Sunflower butter is an allergy-free alternative to nuts while tiger nut flour (made from a root vegetable, not nuts) is a high fiber flour alternative. It has a mild sweetness and incredible prebiotic benefits. What’s more is, this paleo, gluten-free, vegan treat can be whipped up in less than 10 minutes.
Sunflower Butter Bar Ingredients
Here is a breakdown of the health benefits of the main ingredients used to make these sunflower butter bars:
- Sunflower Butter: A great alternative for those who are allergic to peanut butter or other nut butter. Sunflower seed butter is a good source of essential minerals such as magnesium, phosphorus, copper, and manganese. (1)
- Tigernut Flour: Tigernut flour is rich in fiber, particularly prebiotic fiber, which helps the good bacteria in your gut flourish. They also may be helpful at keeping blood sugar stable. Both good digestion and balanced blood sugar are keys to clear skin and overall health.
- Date syrup: I love using dates as a sweetener, as they are rich in antioxidants and minerals and low glycemic, despite their sweet taste. You could easily use whole, pitted dates in this recipe for added fiber, but since I didn’t have any, and wanted to do it in a bowl without using (and having to wash) my blender, I chose date syrup for this recipe.
Sunflower Butter Bars
Prep Time 10 minutes
Total Time 10 minutes
Servings8
Ingredients
Sunflower Butter Bar
- 1 cup sunflower butter (can sub nut butter of choice)
- 1 cup tiger nut flour (can sub almond flour)
- ½ cup date syrup
- ½ tsp. vanilla extract
- ¼ tsp. pink salt
- ¼ cup coconut milk or non-dairy milk of choice (plus more if needed)
Chocolate Topping
- 2-3 oz dark chocolate melted
- Flaky sea salt (optional)
Instructions
- First, combine all sunflower butter bar ingredients in a large mixing bowl, and stir thoroughly to combine. If it is a little dry or crumbly and not holding together like a dough, add more non-dairy milk, 1 tablespoon at a time.
- Next, press the mixture into a 6x6 baking dish.
- Top with melted chocolate until the batter is fully covered, add flaky sea salt if desired. Then refrigerate or freeze until the chocolate is hardened. Slice into bars to serve.
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Looking for more quick and easy desserts made with nut butter? Check out this Cashew Vanilla Freezer Fudge or this Sweet & Salty Almond Butter Date Caramel.
I love to spice up cauliflower rice with lots of color and flavor. That’s exactly what you get with this Golden Spring Cauliflower Rice recipe.
The golden color comes from turmeric, and the flavor comes from diced onion, garlic, celery, carrot, and parsley.
While cauliflower doesn’t have to be organic, choosing organic is the ideal choice, as you not only reduce or limit your exposure to pesticides but our environment as well. You can find it at your local grocer or farmers market, or get it shipped straight to your door by grocery shopping online, for example via Amazon Fresh.
To save time with this golden cauliflower rice recipe, buy riced cauliflower. It’s available in the frozen section of most health food stores (and even mainstream ones). You can sometimes find it in the fresh produce section, too. Conversely, you can “rice” cauliflower by putting cauliflower florets in a food processor or blender and pulsing until it’s chopped into rice-like pieces. I prefer frozen as it’s quick, easy, and less clean up. But if it’s not available, I’ll make it from scratch.
Golden Spring Cauliflower Rice
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Ingredients
- 2 Tbsp olive oil
- 1/2 cup red onion diced (1 small onion)
- 3 cloves garlic diced
- 1 tsp turmeric
- 1 tsp cumin
- 2 1/4 cups carrots diced (2 large or 4 small)
- 3 stalks celery diced
- 6 cups cauliflower rice fresh or frozen ~ 600 g or 21 oz bag
- 1 tsp pink salt or to taste
- 1/2 tsp black pepper
- 1/2 cup parsley minced
Instructions
- Heat a medium pan over medium heat.
- Add oil. Reduce heat to low, then add onions, and stir occasionally for 30 seconds before adding garlic, turmeric, and cumin. Stir well, and give it another 30 seconds or so, until fragrant.
- Next, stir in the carrots and celery. Cover, and cook for 5 minutes.
- Remove the cover and stir in the cauliflower rice. Do not recover. Stir occasionally for about 5 minutes, until cauliflower is yellow from the turmeric and soft. Turn off the heat. Stir in parsley and salt to taste.
Recipe Notes
This saves well in an air-tight glass container and can be reheated throughout the week.
Did you make this recipe?
Tag @mariamarlowe on instagram and hashtag #healthybymarlowe for a chance to be featured and win awesome prizes each month.
Looking for other cauliflower-based recipes? Check out my Curry Tahini Cauliflower, Indian Spice Cauliflower Kebabs, and Golden Ginger Cauliflower (Anti-Inflammatory)
Kookoo Sabzi is a traditional Persian dish that is similar to a frittata but flips the ratio of eggs to herbs, hence its vibrant green color. Aromatic and flavorful, this one-pan dish is easy to whip up and makes for a perfect brunch, lunch, or light dinner entree. [Read more…] about Fresh Herb Frittata (Kookoo Sabzi)
This may be the healthiest version of fried rice you’ll find! We swapped cauli rice in place of rice, added extra veggies, and seasoned with turmeric, a golden, health-promoting spice with potent anti-inflammatory properties.
Golden Egg Fried Cauli Rice
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings4 people
Ingredients
Cauli Fried Rice
- 2-3 tsp. olive oil or avocado oil
- ¾ tsp. turmeric
- ½ tsp. cumin
- 2 cloves garlic chopped small
- 1 scallion sliced thin
- 1 1-inch piece ginger peeled, chopped small (optional)
- 1 cup carrot peeled and diced small
- 1 cup broccoli florets chopped small
- 1 cup frozen peas thawed
- 16 oz cauliflower rice fresh or frozen (about 5 cups or half of a large cauliflower)
- ½ tsp. black pepper
- 1 tsp. coconut aminos or low sodium soy sauce (optional)
- Salt to taste (if not using coconut aminos/soy sauce)
Instructions
- First, heat a medium-sized skillet over medium heat. Add the oil, then turmeric, cumin, scallion, ginger, and carrot. Let them cook for a minute or two, until fragrant.
- Next, stir in the broccoli and garlic. Cook a minute or two before adding the cauliflower rice. Cook, stirring occasionally, for about 5 minutes (if using frozen cauliflower, put a lid on while cooking). Season with black pepper and coconut aminos or salt to taste.
- Meanwhile, scramble the eggs in a separate pan. Heat a small pan over medium heat. Add the oil, then eggs, and cook, stirring occasionally. Once cooked through, remove to a plate.
- When the veggie rice is done, mix in the scrambled eggs.
Did you make this recipe?
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Poached eggs are the perfect easy breakfast recipe and ready in less than 5 minutes. Follow this easy recipe for the perfect poached eggs, every time! [Read more…] about Perfect Poached Eggs
