Monday, April 29, 2013

Babycakes Tropical Muffin



Babycakes Tropical Muffin

These nuggets are packed with protein, healthy fats and lots of vitamins and minerals from the pineapple, bananas, lemon juice and dates. They have zero added sugar (the fruit makes them plenty sweet!) and are gluten- and grain-free.

A variation from Badass Fitness Tropical Sunshine Breakfast Muffin which was taken from Morning Glory Muffin from PaleoPlan.

Play with it a little ;). I mix almond, coconut or flax meal and really like the variation. Additionally goodies make it a new recipe every time. Raisins, cranberry, a touch of honey, nuts or not nuts ... sky's the limit on this one. You can also go with or without the protein powder. I use it for post workout or even a quick pre-meal so it suits me perfect.

Double the ingredients for a full or bakers dozen. Otherwise, enjoy a 'bit' of sunshine!


Ingredients
  • 1 scoop protein powder of your choice
  • 2 pastured eggs
  • 1 ripe banana, mashed
  • 1/4 cup crushed pineapple, it its own juice
  • 1/4 cup almond butter or coconut butter
  • Juice of 1 lemon
  • 1/4 cup coconut flour
  • 1/2 tsp. baking soda
  • 1/2 tsp. baking powder
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 cup shredded carrots
  • 1/2 cup shredded, unsweetened coconut
  • 5 pitted dates, chopped small
  • 1/4 cup chopped pecans, cranberries, raisins, etc- optional
Directions
  1. Preheat oven to 350 degrees and line a 6-count muffin tin with cupcake liners.
  2. In a large bowl, combine using a hand mixer all ingredients from the p.powder through the nutmeg. 
  3. Stir in the remaining ingredients: carrots, coconut, dates and any 'additions' you desire.
  4. Divide the batter evenly among the 6 muffin tins, and if desired sprinkle a bit of nuts and coconut over the top of each.
  5. Bake 18-22 minutes, or until a toothpick inserted comes out clean and the muffins are a nice golden color.
I often have a tad of batter leftover and pop them into mini muffin pans. Perfect for a tiny treat for me or the kids!


Monday, April 8, 2013

Real Gain Shakes


Need to punch up your smoothies?  Having trouble keeping weight on? Yes, it happens. Below are recipes for multiple food sensitivities as well, if those are a part of the challenge.

Here are a few options from SCD Lifestyle:

Real Food Based Weight Gainer Shakes
Let's create some real food based options for those who want more calories but seem to be out of ideas.

Before we begin a couple notes:

  • The easiest way to get more calories is to consume more fat as it is 9 Calories per gram vs carbohydrate and protein which are 4 calories per gram
  • If your dealing with fat malabsorption try the avocado based or starch based shake first
  • Understand the risks of eating raw eggs (read this).  It's not for everyone but if you do choose to eat them, get them from pastured raised chickens, wash them, and supplement.
  • Start by first drinking half of one of these shakes for 4 days then begin drinking the whole amount
  • Don't sip on these shakes all day, drink them as fast as possible, we don't want the eggs, dairy or other ingredients beginning to ferment or spoil
  • Feel free to add things like vanilla extract, almond extract and cinnamon to all of these to help with flavoring

Okay let's get started.  Now this seems simple but we need to cover it.  First, I give you permission to change these recipes to suit your kitchen or health.  These will work by themselves but are meant to also give you base of ideas so you can create something that works for you.  Second, if you don't eat a certain ingredient don't eat it because I put it in the recipes below.  Instead just pull out the offending food category and try to think of substitute.

Simple and Easy SCD Weight Gainer Shake
1 Medium to large Avocado, approx 1 cup = 384 calories, 35g Fat, 20g Carb, 5g Protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
4 large raw eggs - 284 calories, 20g fat, 24g protein
1 cup of SCD yogurt from whole milk - 149 calories, 8g fat, 11g carb, 9g protein
Totals = 1022 calories, 63g fat, 85g carb, 40g protein
blend everything up in a blender adding ice or water as needed to form the consistency you'd like to drink.  Also feel free to add vanilla extract or other natural SCD legal spices for flavoring.
If you wanted even more calories and could handle it add more eggs, more yogurt or more avocado.

No Dairy SCD Mass Gain Shake
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
1 cup frozen blueberries - 71 calories, 19g carb
4 large raw eggs - 284 calories, 20g fat, 24g protein
Totals = 1005 Calories, 68g fat, 79g carb, 31g protein
Not everyone can handle dairy, whether it's a lactose or Casein problem I wanted to show you how to use coconut milk as a base for these shakes.  Please choose one that doesn't contain added Gums.  The brands I often use are Aroy-D and Chaokoh.

Paleo Autoimmune Mass Gain Shake
1 Medium to large Avocado, approx 1 cup = 384 calories, 35g Fat, 20g Carb, 5g Protein
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
1 cup sweet potato cooked - 249 calories, 58g carb, 4g protein
Totals = 1283 calories, 83g fat, 138g carb, 16g protein
Lots of people are following a Dairy, Nut, Egg free SCD diet.  The Paleo Autoimmune protocol also takes out nightshades as well.  For those who are very reactive and need some calorie help try this shake first.

Fat Malabsorption Mass Gainer Shake
1 cup sweet potato cooked - 249 calories, 58g carb, 4g protein
3 tablespoons honey - 192 calories, 51g carb
6 Tablespoons of whey protein -180 calories, 4.5g fat, 3g carb 30g protein
4 large raw eggs - 284 calories, 20g fat, 24g protein
Totals = 905 Calories, 24.5g fat, 112g carb, 58g protein
Some of our clients and the people reading this blog are struggling with fat malabsorption.  And until you make some progress healing and can handle fats better this shake is your best option.  Yes it contains sweet potato which is not SCD legal.  But sometimes we need to make compromises to heal.

The Mother Load Mass Gain Shake
1 cup of SCD yogurt from whole milk - 149 calories, 8g fat, 11g carb, 9g protein
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
6 Tablespoons of whey protein -180 calories, 4.5g fat, 3g carb 30g protein
3 tablespoons honey - 192 calories, 51g carb
1 cup frozen blueberries - 71 calories, 19g carb
6 raw eggs - 538 calories, 30g fat, 36g protein
2 teaspoon vanilla
Totals = 1575 Calories, 90.5g fat, 90g carb, 80g protein
This has the most balanced macronutrient profile of all the shakes, it's the highest calorie load and would be a great addition to someone's daily life if they wanted to add lots of calories fast.
Note: all calorie info was taken from nutritiondata.com.