12 Desserts of Christmas: #2 Salted Dark Chocolate Bark

To be fair, this recipe has 3 ingredients. It didn’t take a rocket science to figure this one out. That being said, the simplest desserts are often the most delicious. This recipe is sure to curb your cravings while providing health benefits that most Christmas treats don’t provide. Dark chocolate is high in anti-oxidants and contains a lot less sugar than milk chocolate. Add some nuts and seeds for a healthy dose of fat!


You will need:

Dark Chocolate

Salt (I used pink Himalayan)

Crushed Walnuts (you can put whatever you want on top! Nuts, Seeds, Dried Fruit…..etc)

Start by melting the chocolate and pouring it on to parchment paper. The rest is easy, sprinkle salt and desired topping on top. Place in Freezer until hard. I wish I could say it’s some fancy recipe I spent hours on, but no. Easy as pie. Except pie is NOT easy.





12 desserts of Christmas: #1 Sugar Cookies

The countdown is on! For the next 12 days I will be sharing my favorite EatReal4Life approved desserts to bring to any party!

Day #1: Sugar Cookies

These delicious sugar cookies contain NO processed sugar. The sweetness these cookies have comes from 100% pure maple syrup and contain less than 3g of natural sugar per cookie. They are also grain free and dairy free!


Ingredients:Makes 20-24 cookies

2 cups of almond flour

1/4 cup of coconut oil (melted)

1/4 cup of Maple Syrup

1 egg

1/4 tsp salt

1/4 teaspoon baking soda

1 Tbsp of vanilla extract


You know the drill! Start by mixing the maple syrup, egg and coconut oil! Add the dry ingredients and mix until you have a smooth dough. Let chill in the fridge for 1 hour, this will ensure the coconut oil solidifies giving you a solid dough. Roll and cut into desired shapes.

Bake in oven at 325 for 8-10 minutes!




*hint: Day 2 involves chocolate!


GF Apple Cinnamon Donuts

As promised, here is another donut recipe! If Tim Horton’s Apple Fritters are your favorite, you are sure to love this recipe. The great thing about these donuts is they have half the sugar (or less) of a regular donut. They are naturally sweetened with maple syrup which contains antioxidants not found in processed sugar.


What you will need:

3 eggs

1/3 cup coconut oil

1/3 cup butter

1/3 cup Maple Syrup

1 unsweetened apple sauce snack pack

1 tsp cinnamon (Add more if desired)

8 TBSP Rice Flour

2 TBSP Tapioca flour

1/2 tsp baking soda

Mix all wet ingredients together until smooth. You will need to melt the butter and the coconut oil. You can substitute more coconut oil for the butter if your looking for a dairy free option. Once the ingredients are mixed smoothly you can add the dry ingredients.

The batter will appear very runny, this is normal! Pour batter into greased donut pan and bake for 12-15 min at 350 degrees. Top with your favorites! I mixed a drizzle of pure honey with unsweetened coconut and walnuts.




Gluten Free Chocolate Donuts!

Donuts! Need I say more? I’ve been gluten free for 10 years, one of the treats I miss is donuts.  Anytime we hear of a gluten free donuts we jump at the opportunity to buy them. The only problem with most gluten free donuts is they are FILLED with sugar. These delicious dark chocolate donuts are sweetened with maple syrup and consist of mainly eggs and coconut oil!IMG_5532

What you will need:

4 eggs

1/3 cup coconut oil

1/3 cup butter

1/3 cup Maple Syrup

5 TBSP Rice Flour

2 TBSP Tapioca flour

1/3 cup of cocoa

1/2 tsp baking soda

1 tsp vanilla



Melt coconut oil and Butter. Add maple syrup and eggs, blend until smooth. Mix all dry ingredients (flour, baking soda and cocoa) and add to wet ingredients. Mix until smooth. The mixture will appear very runny, that’s ok! IMG_5537

Pour the mixture into a greased donut pan and place in the oven at 350 degrees for 12 minutes. Let cool and top with your favorites! I made an icing out of butter, maple syrup and cocoa. You can also add coconut, sprinkles and nuts.IMG_5534

Eat your veggies…..and your donuts!


Smoothie: Yay Or Nay?

I frequently get asked if smoothies are healthy. It’s a very broad question. A smoothie refers to almost anything that is blended and then consumed from a cup. Often it contains fruit and some type of dairy. So whats my answer to the question? It depends. You can easily make a smoothie high in sugar and not much better for you than a chocolate bar, or you can make a smoothie full of nutrients that will give you energy and keep you moving throughout the day.


I want to start off with a comparison. Below you will find the nutrition facts for a smoothie from freshly squeezed and a homemade smoothie using the recipe I posted below. I chose the Strawberry Banana Smoothie from freshly squeezed because it is one of the most popular. Without the whey it was almost 100% carbohydrates. I added the whey to give them the benefit of the doubt. Take a look.

Nutrition facts of freshly squeezed strawberry banana smoothie (with whey)

Calories: 313

Carbs: 43g

Fat: 1g

Protein: 30g

Fiber: 3g

Sugar: 35g

As you can see this is a very unbalanced meal/snack. The Carbs are high and the fats are low. The protein is decent, but more than most people need in one sitting. My biggest concern is the fact that there are 35g of sugar. The only significant micro-nutrient you consume in this smoothie is vitamin C.

Below are the nutrient facts for a smoothie I made myself:

Homemade smoothie containing: Avocado, Berries, Spinach, Vegan protein, coconut oil, flax seeds 


Carbs: 12g

Fat: 23g

Protein: 22g

Fiber: 10g

Sugar: 4g

While my smoothie is slightly higher in calories, it is also significantly higher in nutrient density. The protein and fat ensure that you feel full and satisfied while keeping your blood sugar level. The extra fiber also slows the release of sugar into the blood stream. You can further sweeten this smoothie by adding a 1/4 of banana without disrupting the balance.


Here is my smoothie recipe:

1 cup of water

1/4 of an avacado

1/4 cup of berries

2 handfuls of Spinach

1 scoop of vega protein (you can choose an alternative brand)

1 Tbsp of coconut oil

1 Tbsp of flaxseed

Blend all the ingredients together and enjoy! If your used to very sweet smoothies, it will take time to adjust. You can start by using more banana/berries and slowly decreasing them over time. When you don’t eat a lot of sweet treats, the natural ones start to taste amazing! You can also use an unsweetened almond or coconut milk to help thicken it.

Eat/Drink Your Veggies!




Pumpkin Pie: Gluten And Dairy Free

As promised, here’s is my gluten and dairy free pumpkin pie. I am not a huge pumpkin fan, but many of my family members are, so I like to bring an allergy friendly pie. First you need to make the crust!

Combine the following:

1 cup of almond flour

1 cup of brown rice flour (you can do all almond if your avoiding grain)

1 egg

2TBSP of coconut oil (you can use butter if your not dairy free)

pinch of salt

mix together until you have a firm ball of dough. Press it into the pie pan until you have a thin layer of dough covering the dish.


Next you need to make your filling! I roasted a pumpkin but you can used canned pumpkin as well.


For the filling, combine the following:

1.5 cups of pureed pumpkin

3 eggs

1/2 can of full fat coconut milk

1/2 cup of honey OR maple syrup

1 TBSP ground cinaamon

1 TBSP ground nutmeg

pinch of salt


Pour the filling into the crust. Bake at 350 degrees for 45 minutes.


Let cool for 60 minutes and then serve with your favorite whipped cream substitute.  Pictured is coconut whipped cream.


Enjoy your pie!




Pumkin Gnocchi

This is the easiest recipe EVER! I was so excited that it turned out. I had received a pumpkin in my veggie box and didn’t want it to rot. I have made gnocci with sweet potato before and figured this couldn’t be much different. I decided to do marinara and meatballs to go with it, I would also recommend a brown butter sauce.

What you will need:

1 small-medium size pumpkin (3/4 cup of puree makes two servings)

3/4 cup of flour (I used brown rice flour)

1 egg


Step 1

Set the oven to 400 degrees. Cut your pumpkin in half and scoop out the interior. I recommend keeping the seeds and giving them a good roast, they are delicious! Cover the interior with 1tsp of oil and place face down on a baking sheet. Bake for 30-45 min or until the interior is soft.


Step 2

Scoop out the cooked pumpkin leaving behind the pumpkin shell. You can puree the interior if you like, but I just mashed it with a fork.


Step 3

Add in the flour and the egg and mix until you have a smooth dough. I added a little extra flour as I went, the dough is very sticky.


Step 4

Create a ball of dough in your hands and roll out on a floured surface. Use your hands, not a rolling pin. Then cut into bite size cubes.


Step 5

Press lightly with a fork to get your typical gnocchi look! Bring a pot of water to a boil and place gnocchi in the pot. It only takes a few minutes to reach the desired texture. I boiled the gnocchi for 5 minutes.


Step 6

Add desired sauce and protein! I also added fresh basil, it paired nicely with the pumpkin flavor! ENJOY!


%d bloggers like this: