Featured

Healthy blueberry protein bars

Vegan | Gluten-Free| Only 122 calories

Yield: 9 bars.

Disclaimer: This recipe is addicting.
It’s so smooth and fudgey with just the right amount of natural sweetness. Yum.
It’s the kind of recipe that makes me excited to get up in the morning just so I can eat this for breakfast (I wish I was kidding) 🙊
Note* I use cashew butter in this recipe, it gives a nice smooth texture and cookie dough taste but if you prefer peanut butter or another nut butter feel free to sub!

⋇ 1/2 cup of rolled oats

⋇One medium banana

⋇1/4 cup of cashew butter (can sub peanut butter)
⋇One can of chickpeas (drained)
⋇ 1/2 teaspoon of stevia extract
⋇ 2 teaspoons of vanilla extract

⋇ 1/2 teaspoon of baking soda

⋇ 1/4 teaspoon of salt

⋇ 1/4 cup of fresh or frozen blueberries ⇢
1. Combine ingredients (besides the blueberries) in a food processor or blender, and mix until smooth
2. Fold in the blueberries and then pour into a greased pan and bake on 350 ℉ for 30 minutes.
Buon appetito!

*See Nutrition facts for this recipe below.

Grain Free Pancakes

These grain free pancakes melt in your mouth! The secret for the perfect grain free pancake is detailed below- so keep reading!✨🌱 
Yesterday was #pancakeday so I created these because it was my mission to perfect a grain free pancake recipe and this for sure doesn’t need any tweaking, it’s here to stay😍

Each pancakes is only 144 calories, high protein, high fiber, and low carb! Made with two flax-chia eggs and almond flour, these pancakes are full of healthy fats, protein, iron, and, fiber! (See Nutrition Facts Below)

My taste testers, and when I say taste testers I mean my family, all said these were the best pancakes they’ve ever had. Oh and they’re not just saying that. If you know anything about Italians from NY you know they speak their minds, especially when it comes to food,  so I can always rely on them for their honest opinion lol 

Vegan| Grain-Free\ Gluten Free| Oil Free | Refined Sugar free 
Yield: 6-8 medium sized
.
Now, listen carefully because this is the secret to getting perfect grain free pancakes.  The secret is patience. Yup, you’re going to need a considerable amount to make these. They don’t cook like oat or wheat pancakes because they take longer to brown. 
I’m the type of cook that likes to hoover over my food and watch carefully as it cooks but I had to get over that for this recipe! You have to cook these on low-medium heat for at least 10 mins on each side or they will not cook properly and evenly. That’s all!
.
Ingredients:
-1 cup fine almond flour 
-1/4 cup organic coconut flour 
-1/2 tsp baking soda 
-1 tsp vanilla extract 
-pinch of salt
-2 flax eggs
-1 cup unsweetened vanilla soy milk (or milk of choice)
-1 tbsp honey
.
1. Prepare flax/chia eggs by combining 2 tbsp ground flax with 1/4 cup+ 2 tbsp water. Stir and set aside for 15 mins. 
2. In a medium sized bowl, combine dry ingredients (almond flour, coconut flour, salt, baking soda) and whisk to remove any lumps. 
3. In a small bowl combine wet ingredients (flax eggs, milk, honey, vanilla) stir until evenly mixed. 
4. Form a well in the dry ingredients and stir in the wet ingredients until you form a batter.
5. Heat a greased pan over low-medium heat and pour equal parts of batter onto the pan. Flatten with a spoon. 
6. Cook for at least 10 minutes, flip and cook for an additional 10. 
7. Continue for the remaining batter until all of the pancakes are cooked.
Enjoy!
-A💕

Brownie + Cookie “Amazing Bars”

Vegan| Grain-Free/Gluten-Free | Dairy Free | Low FODMAP | Refined Sugar Free| Oil Free I have way too many brownie and cookie recipes to call these just anything, so we will refer to these as “amazing bars” because they are just that!

Best part is, these can be eaten warm or chilled and they are amazing both ways! The dough is so good and eggless so you can eat it before baking!

These are perfect to have in your fridge for a quick post-workout snack because they are rich in protein, fiber, and healthy fat! (See Nutrition Facts below.)
>>Brownie layer 
-1 can chickpeas
-1/2 cup @bobsredmill superfine almond flour 
-1/4 cup + 1 tbsp unsweetened cocoa 
-2 tbsp organic tahini 
-2 tbsp organic unsweetened soy milk (or milk of choice)
-1 1/2 tsp vanilla extract
-1/4 cup light organic agave nectar  
-1/4 tsp salt

  1. Mix ingredients in a food processor until smooth.
  2. Press dough into a baking pan 1/4-1/2” thick lined with parchment paper. Add chocolate chunks onto the tops of the dough.
  3. Bake 350 F 10 mins 

>>Chocolate chip cookie layer 
-1 cup @bobsredmill superfine almond flour 
-2 tbsp organic tahini 
-1 1/2 tsp vanilla 
-1/8 tsp salt 
-2 tbsp organic light agave nectar 
-3 tbsp soy milk (or milk of choice)
-1 tbsp dark choc chunks (optional)

  1. Whisk dry ingredients (almond flour, salt) in a medium sized bowl to remove any lumps.
  2. In a small bowl, mix wet ingredients until combined then add to dry ingredients. Stir until a dough forms.
  3. Press onto top of brownie layer using a spatula, Pro tip* wet fingers to press and smooth dough out with ease.
  4. Top with chocolate chunks
  5. Bake 350 F for 10-13 mins.

Enjoy!

No bake Chocolate Chip Cookie Dough Bars

Vegan | Grain Free/Gluten Free| Oil Free| Dairy Free| Refined Sugar Free 

Made with wholesome ingredients like almond flour, pumpkin, tahini, and if you don’t like pumpkin, don’t let that stop you, you would never know it was in there because they taste exactly like cookie dough!

This is something you can have in your fridge waiting for you for a pre-workout snack! Your pre workout snack should be mostly carbohydrates and you want to have some protein too so this recipe is just that, and it’s heavenly!! (See Nutrition Facts below.)

Yield: 6 

Ingredients:

-1 1/2 cups @bobsredmill superfine almond flour 

-1/4 cup + 2 tbsp organic pumpkin purée 

-3 tbsp organic tahini 

-2 tsp vanilla extract 

-3 tbsp coconut sugar

-1/4 tsp salt 

-1/4 tsp cinnamon 

-2 tbsp organic dark chocolate chunks (optional)

1. In a medium sized bowl, combine dry ingredients (almond flour, salt, cinnamon) and whisk to remove any lumps.

2. In a small bowl, combine wet ingredients (vanilla, coconut sugar, pumpkin, tahini) whisk to incorporate all of the ingredients and mix until smooth. Using a spatula or spoon, add to dry ingredients and mix until dough is formed. 

3. Press dough into an 8×8 square pan lined with parchment paper about 1/4”-1/2” thick. Press chocolate chunks into dough and sprinkle with sea salt. 

Store in refrigerator. 

Enjoy!

.

Hazelnut Muffins with Chocolate Frosting

Grain-Free/Gluten-Free | Dairy Free | Low FODMAP | Refined Sugar Free| Oil Free

I was inspired to make this recipe for IBS sufferers like myself, because i’ve been sick with the stomach flu for the past 48 hrs or so and it reminded me how intense IBS episodes can get and how important it is to make sure you’re getting enough nutrients from the food you eat. Nutrient absorption and deficiency can be a challenge for IBS sufferers so with simple, delicious, and nutrient dense recipes like this, i’m hoping it makes your life easier! This recipe is low FODMAP, gluten free, dairy free, and high in dietary fiber and protein (see Nutrition Facts below).

Whole Foods has been out of my favorite chia/flax blend and there are no comparable alternatives that i could get ahold of so I had to settle with whole eggs for this recipe. If you happen to have ground flax or chia and you prefer to use it, you can sub in this recipe it’ll taste amazing!
I like to add ground flax/chia to my recipes because it adds omega 3 alpha-linolenic acids (ALA), which can be hard to get from food alone and it gives this amazingly smooth texture and flavor to my baking that I love!  

Yield: ~5

Muffin Ingredients: 
-1 cup @bobsredmill hazelnut flour 
-2 eggs
-2 tbsp + 1 tsp organic coconut sugar 
-1 tsp baking powder 
-1/2 tsp baking soda 
-1/8 tsp salt 
-1 1/2 tsp vanilla extract 
-2 tsp cinnamon
.
1. Pre-heat oven to 350 F
2. In a medium sized bowl, combine dry ingredients (hazelnut flour, baking soda, baking powder, salt, cinnamon, coconut sugar) whisk to remove any lumps.
3. In a small bowl, whisk the eggs and vanilla extract then add to the dry ingredients and mix until the batter is smooth and well combined. 
4. Using a cookie scoop or spoon, pour equal parts into a lined muffin tin and bake for 10-12 mins or until inserted toothpick is removed clean. 
5. Frost and top with @navitasorganics cacao nibs.

🔲Chocolate frosting
-2 tbsp organic Coconut sugar
-1 tbsp organic unsweetened almond milk 
-1 tbsp @navitasorganics unsweetened Cacao powder. 
In a small saucepan over low heat, add the coconut sugar and milk. Stir. Once it thickens add the cocoa and continue stirring to remove any lumps. 
Use to frost muffins or place in refrigerator for 3-5 minutes to thicken.

Nutrition Facts-Hazelnut Muffins without frosting or topping.

No-Bake PB Sprouted Oats Cups

Vegan | Gluten-Free | Dairy Free | Refined Sugar Free |
Yield: 4

These are so decadent and rich they have the perfect creamy, fluffy pb center balanced with a chewy chocolatey sprouted oats shell, all coming together in a deliciously nourishing treat that you’ll love. They are low carb and rich in fiber, protein, and monounsaturated FA aka “healthy fats” keeping you full and energized! (see nutrition facts below)

Ingredients:
-1/3 cup @onedegreeorganics sprouted steel cut oats 
-1/4 cup water
-1/2 tbsp honey 
-1 tsp organic peanut butter 
-1 tbsp +2 tsp @navitasorganics cacao powder 
-pinch of salt 
.
PB Cream Filling: 
-3 tbsp organic creamy peanut butter.
-1 tbsp + 2 tsp organic unsweetened vanilla soy milk (or your milk of choice).
.
Dark Chocolate swirl (optional)
-1 tbsp @wholefoods organic dark chocolate chunks.
-1 tsp organic coconut oil.
.
1. In a medium sized bowl, soak oats with water and salt for about 15-20 mins-stir halfway through. 
2. Add the cacao, peanut butter and honey, stir.
3. Drop equal portions into a lined muffin tin and smooth into cups with a hollow center. Place in the freezer for 12 minutes.
4. Prepare PB cream and then scoop equal portions into the cups and place back in the freezer. 
5. Melt chocolate and coconut oil in the microwave for 30 seconds then swirl onto tops of Pb cups and place back in the freezer to set for 30 minutes.
Store in the refrigerator
Enjoy!
-A💕

Nutrition Facts PB Cups without chocolate drizzle

Protein Waffles with Almond Cream and Figs

Yield: 3 | Grain Free/Gluten-Free| Dairy Free| Refined Sugar Free | Oil Free

Thick, fluffy, grain free, gluten free, dairy free protein waffles topped with almond cream, figs, pumpkin seeds, and @post grape nuts for a little crunch. This all comes together beautifully and the ingredients speak for themselves!

These can be made vegan by simply substituting the egg for a flax egg or chia egg in a 1:1 ratio. To make a chia or flax egg just combine 1 tbsp ground flax with 3 tbsp water and allow it to gelatinize for 15 minutes.

Ingredients:
-1/2 cup @bobsredmill super fine almond flour

-2 tbsp organic tapioca flour
-1 egg 
-1 tsp honey
-pinch of salt
-1 tsp cinnamon 
-1/2 cup unsweetened organic vanilla soy milk (or your milk of choice)
-1/2  medium banana
-1 scoop soy protein powder

  1. Mash the banana and add to a bowl with the egg, soy milk, and honey. Set aside.
  2. combine dry ingredients and whisk to remove any lumps.
  3. Form a well, add the wet ingredients and mix to form a batter.
  4. Pour onto a waffle maker and then top with almond cream, figs, grape nuts and pumpkin seeds.

Almond cream:
-Organic Almond butter
-organic unsweetened soy milk 
Add milk to almond butter and stir. Add milk until you reach your desired thickness- it should be smooth and creamy.

Nutrition Facts
Nutrition Facts for protein waffles (w/out almond cream and toppings)

Pumpkin Muffins with Pumpkin Peanut butter Frosting

Grain-Free/Gluten-Free| Dairy Free| Refined Sugar Free| Oil free

Yield: ~9
This was such a hit- I made them for the Super bowl yesterday and everyone loved them! Who says pumpkin season isn’t all year? Make these for the week ahead and enjoy for a mid-day snack or breakfast with fruit and nut butter. I like to make recipes with low sugar high fiber and protein to double as breakfast, dessert, or a pre-workout/ post-workout snack. If you take a look at the Nutrition Facts below, you will see they are rich in fiber protein, and monounsaturated fats aka healthy fats. These nutrients are key when it comes to satiety so you’ll feel full and ready to tackle the day.

Also, the carb:protein ratio is ideal for a pre- or post-workout snack!
Note* This can easily be made vegan just substitute the egg white for flax or chia egg or aquafaba in a 1:1 ratio. So for example, you would use 2 tbsp ground flax + 1/4 cup water.

Ingredients:
-1 cup @bobsredmill superfine almond flour
-1/4 tsp salt
-1/2 tsp pumpkin pie spice
-2 tsp cinnamon
-1 tsp baking soda
-1/2 cup organic almond butter
-2 egg whites -1/2 cup organic pumpkin puree (unsweetened)
-1/4 cup organic coconut sugar
-2 tbsp unsweetened almond milk (or your milk of choice)

1.Pre-heat oven to 350 F.
2.In a medium bowl, combine dry ingredients (almond flour, salt, pumpkin spice, cinnamon, baking soda, coconut sugar and whisk to remove any lumps.
3.In a small bowl, whisk egg, vanilla, almond butter, pumpkin, and slowly incorporate coconut sugar until well combined.
4.Form a well in the dry, and add the wet ingredients. Stir until you form a batter and then evenly distribute into lined muffin tin using a cookie scoop or spoon.
5.Bake for 15-18 minutes or until inserted toothpick comes out clean.
Prepare frosting
Frosting Ingredients:
-1/4 cup chilled organic coconut cream
-1/3 cup pumpkin puree
-1/2 tsp vanilla extract
-1/2 tsp pumpkin pie spice
-2 tbsp + 1 tsp organic peanut butter
Stir ingredients until smooth and creamy.
Enjoy!
-A💕

Nutrition Facts: muffins w/ out frosting

Nutrition facts for muffins without frosting

With 15 g of fat, these are rich in “healthy fats” Monounsaturated fatty acids (MUFA’s) which protect against cardiovascular disease by lowering cholesterol, reducing inflammation, and can help prevent certain types of cancers.

The carb:protein ratio is great for a pre or post workout snack as well! Have this with a cup of milk, and you will feel great throughout your workout.

Nutrition facts: muffins w/frosting

Nutrition facts for muffins with icing

With the addition of frosting, there is higher fiber, protein, and fat which is ideal for satiety! These three nutrients are key in GI health and keeping you feeling full throughout the day.

Chinese Almond Cookies

Vegan| Grain/Gluten-Free| Refined Sugar Free| Oil Free| Yield: 8
I was going to call these “guilt free” almond cookies, but no guilt should ever be associated with Chinese Almond  cookies because they’re just divine. 

Now we can enjoy the texture and flavor that we love, without the gluten, refined sugar, oil, etc. aka no GI distress is a win for me 🙌🏻
You guys asked for the nutrition info for my recipes so i will be making the nutrition facts and sharing the full recipes here on mysmarteats.com for your reference.

Note: The nutrition facts will always be towards the end of the recipe*

Ingredients:
– 1 cup @bobsredmill superfine almond flour 
– 1/2 tsp baking powder 
– 1/4 tsp salt
– 2 tsp @simplyorganic almond extract 
– 1/4 cup @wholefoods brand organic light agave nectar (can sub honey) 
.
1. Pre-heat oven to 310 F. 
2. In a medium sized bowl, combine dry ingredients and whisk to remove lumps.
3. In a small bowl, mix the almond extract and agave with a spoon, and then add to the dry ingredients and stir until you form a dough. 
4. Using a cookie scoop or spoon, evenly divide the dough onto a cookie sheet lined with parchment paper and then flatten out the dough with your hands. 

5. Lightly press one whole almond onto the cookies and then place in the oven to bake for 12-14 minutes, or until slightly golden.

Enjoy!
-A

<a href="<a target="_blank" href="https://www.amazon.com/gp/product/B00PFDH0IC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00PFDH0IC&linkCode=as2&tag=foodwithbenef-20&linkId=f1c4111a17c0c5ec5214b640025b52f0"><img border="0" src="//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=US&ASIN=B00PFDH0IC&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=foodwithbenef-20" ></a>""
Organic Matcha

Pea Pesto Cauliflower Gnocchi🌱

So the holidays are over, my body is craving leafy greens and veggies of all sorts. I’ve been hiding them in everything i make, smoothies, sauces, muffins, you name it. I got in all of my greens here, this creamy pesto pea sauce is loaded with leafy greens and nutrients that I am craving after holiday eating and it is heavenlyy! I cooked the Trader Joe’s cauliflower gnocchi to keep them nice and soft for this dish and paired it with some turkey meatballs.

  • Ingredients:
  • -handful of spinach
  • 1/4 cup + 2 tablespoons of frozen peas
  • 1 tablespoon of minced garlic
  • 2 tablespoons of olive oil
  • 2 tablespoons of Greek yogurt
  • Cauliflower gnocchi:
  • 1. Light Spray with canola oil
  • 2. Microwave for 30 seconds
  • 3. Bake on 450 F for 40 mins turning them every 20 minutes
  • Pesto sauce:
  • 1. In a food processor; mix ingredients until smooth (scrape edges to incorporate all of the ingredients)
  • 2. Pour over the gnocchi
  • 3. Add cranberry goat cheese crumbles (optional)
  • 4. Season with a pinch of red pepper flakes
  • Enjoy!! 💕