Category Archives: snacks

Low Carb [Keto] Protein Bars [Fat Bomb]

low carb keto protein bars fat bombsome links may be monetized, thank you for supporting Well Fed Family

Keto. Ketones. Keto diet. Ketogenic lifestyle.

These are some of the most searched terms on the Internet today.

Ketones are produced in smaller amounts naturally by everybody. People who are adapted to fat as their primary fuel instead of carbohydrates will naturally produce and use them in higher amounts.

The goal of the ketogenic lifestyle is to adapt the body to utilize FAT as its primary fuel source instead of SUGAR.  Fat can be a healthier and more sustainable source of energy

Ketones help you burn fat for energy, powerfully reduce inflammation and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

It was early 2016 when I first made the switch into a low-carb/high-fat way of eating. It was a long time coming; a decision I made only after doing a lot of research and reading. The one book that inspired me to finally take the plunge was Keto Clarity by Jimmy Moore.

I really wish I had had access to a conference or online summit at the time to guide me through my transition into keto. Since those early days I have discovered work from other experts like David Perlmutter, Thomas Seyfried, Brian Mowll, and David Jockers, and the research these doctors have done in the value of a ketogenic diet.

The Keto Edge Summit  is exactly the kind of all-inclusive package I wish I had when I was starting out.  I’m glad it is now available to help other people who want to try keto. And many of the doctors doing cutting edge research in keto are featured in the summit!

One thing I needed was a source for recipes that were keto-friendly.  I was glad to find at the end of Keto Clarity a small recipes to get you started.

I really liked the recipe called “Camille’s Keto Energy Bars“. I liked the convenience of having a portable snack or quick breakfast. One to keep me satisfied with plenty of healthy fats.  Most energy bars you can buy are way too high in carbs to work for people in ketosis. So this homemade version filled that need.

The original recipe was made with a lot of almond butter, raw nuts and cacao nibs. But I still don’t do well with too many nuts, and although chocolate tastes great it really messes with my sleep no matter when I eat it. 🙁

So I came up with my own version of this grab-and-go bar that includes some extra protein from collagen, and swaps the nut butters and nuts for ingredients that are more digestible and make me feel so much better!

Crispy nuts are something I discovered years ago when I joined the Weston A Price Foundation. The Nourishing Traditions Cookbook has several recipes for making high enzyme, digestible and delicious crispy nuts of all kinds. You can also find a recipe here. I like to keep a big jar of crispy nuts in my pantry for quick snacks.

I like the addition of high protein hemp hearts and omega-3 rich chia seeds for a nutritional boost.

If you aren’t familiar with the term “fat bomb” – it is used a lot in the Keto world to describe a small snack that is made primarily from healthy fats like coconut oil or butter. They are used to curb cravings and help tide you over between meals.

Low Carb [Keto] Protein Bars [Fat Bombs]

1 cup coconut oil, very soft

1 cup coconut butter, softened

1/2 cup grassfed whey vanilla protein powder

1 10g packet Vital Proteins collagen powder

1/2 cup dried cranberries or dried blueberries

1 cup shredded unsweetened coconut

1/2 cup crispy pecans or walnuts (see note above for how to do this)

1/2 cup crispy or raw pumpkin seeds (make crispy pumpkin seeds just like crispy nuts)

1/4 cup hemp hearts

1 Tablespoon chia seeds

1 teaspoon ground cinnamon

1/4 teaspoon sea salt

In a mixing bowl combine the coconut oil, coconut butter, collagen powder and protein powder until smooth. Add in the remaining ingredients and mix on low speed until everything is thick like frosting. Of course the nuts and dried fruit will make it lumpy, but be sure to get it very well mixed.

Line a 8 1/2″ x 11″ pan with waxed paper. Make sure it gets all the way into the corners and up the sides. This can get really messy otherwise!

Pour the coconut mixture into the prepared pan, spreading the mixture evenly. You may need to tap the pan on the counter to settle the mixture into an even thickness. Place the pan into the freezer keeping it level. Freeze for at least an hour.

Remove the pan from the freezer and lift the entire wax paper slab out and place onto a large cutting board. Score the top of the slab into 16 equal bars, then carefully cut each individual bar from the slab.

Store the finished bars in a sealed container in the freezer. You can keep these in the refrigerator if you want them to be a little softer, but don’t leave them out on the counter or you will have pudding instead of a bar.

The macros for one bar (using blueberries) is approximately 21g fat, 4.5g protein, 2.3g net carbs.

low carb keto protein bars fat bomb 2

Low Carb [Keto] Protein Bars [Fat Bomb]
 
Author:
Recipe type: keto
 
healthy fats and proteins in a convenient bar
Ingredients
  • 1 cup coconut oil, very soft
  • 1 cup coconut butter, softened
  • ½ cup grassfed whey vanilla protein powder
  • 1 10g packet Vital Proteins collagen powder
  • ½ cup dried cranberries or dried blueberries
  • 1 cup shredded unsweetened coconut
  • ½ cup crispy pecans or walnuts
  • ½ cup crispy or raw pumpkin seeds
  • ¼ cup hemp hearts
  • 1 Tablespoon chia seeds
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sea salt
Instructions
  1. In a mixing bowl combine the coconut oil, coconut butter, protein powder and collagen powder.
  2. Mix on low speed until smooth and well combined.
  3. Add the remaining ingredients and mix on low speed until everything is very well combined.
  4. Line a 8½" x 11" pan with waxed paper pushing it into the corners and letting it go all the way up the sides.
  5. Pour the bar mixture into the prepared pan smoothing it out and tapping the pan as needed to make a smooth, even layer.
  6. Place the pan into the freezer keeping it level.
  7. Freeze at least one hour.
  8. Remove from freezer and place the entire slab with the waxed paper onto a cutting board.
  9. Score the top of the slab into 16 equal rectangles.
  10. Carefully cut through the slab into individual bars.
  11. Store in an airtight container or freezer bag in the freezer or refrigerator.

You can purchase the entire Keto Edge Summit for your own reference library. The summit includes more recipes and lots more tips for going keto.

Have you tried keto or low carb? What are your thoughts? Let us know in the comments!

Gluten-free Blueberry Banana Muffins

gluten-free blueberry banana muffins titles

Blueberry season started early here in Florida. By the end of April we’d already gone blueberry picking and filled the freezer with berries for smoothies, jam, ice cream and muffins.

blueberry bucket web address

I have two teens now, but when the kids were little we always read Blueberries for Sal before going berry picking. I loved the Before Five In A Row lessons that included activities to make reading even more fun. I found these printables good for any little ones you might have at your house right now.

“Little Sal picked three berries and dropped them into her little tin pail…kuplink, kuplank, kuplunk!” – from Blueberries for Sal by Robert McCloskey

This year we are also getting handfuls of berries from our backyard bushes! I’ve tried converting our landscaping into as much edible landscaping as I can. Three blueberry bushes replaced some overgrown ligustrums a few years ago.

“You ought to have seen what I saw on my way To the village, through Mortenson’s pasture to-day: Blueberries as big as the end of your thumb, Real sky-blue, and heavy, and ready to drum In the cavernous pail of the first one to come! And all ripe together, not some of them green And some of them ripe! You ought to have seen!”
excerpted from “Blueberries” by Robert Frost

When we first moved in we planted bananas which have since grown into a tiny jungle by my daughter’s bedroom window. Right now we have both bananas and blueberries growing – inspiration for some seasonal baking!

bananas with web address

Sprouted Grains and Flours

I really like To Your Health’s Sprouted Gluten-free Baking Mix for these muffins. To Your Health, a small business in rural Alabama, is owned by Peggy Sutton whose own quest for health resulted in this answer:  “Eat a variety of all foods God made available to us in as pure form as possible.”

Sprouting grains makes their vitamins more available and makes the grains more digestible while reducing the phytic acid to nearly half.

You can find To Your Health sprouted flours and products at selected Whole Foods stores and other natural food stores, or you can order them directly from To Your Health.

Gluten-free Blueberry Banana Muffins

2 1/4 cups To Your Health Sprouted Gluten-free Baking Mix

1 tsp sea salt

1 tsp non-aluminum baking soda

1 tsp non-aluminum baking powder

1 cup whole milk kefir or buttermilk

2 eggs from pastured hens

1/2 cup butter or coconut oil

1/2 cup unrefined sugar like sucanat or coconut sugar

1 tsp vanilla

2 very ripe bananas, mashed

1 cup fresh or frozen blueberries

Preheat the oven to 400 degrees. Grease or line a 12-cup muffin tin.

In a medium bowl whisk together the gluten-free flour, sea salt, baking soda, and baking powder and set aside.

In a large mixing bowl cream together the butter and sugar. Add the bananas, mixing well.  Add the eggs and mix well. Add half of the dry ingredients, mix and then add half the kefir or buttermilk. Add remaining dry ingredients followed by remaining kefir/buttermilk.  Stir until incorporated. Then gently stir in the blueberries.

Evenly divide the batter between the 12 muffin cups. Bake for about 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Remove from the oven.

Allow the muffins to stay in the muffin tin for about 3 minutes. I’ve found that gluten-free baked goods are much more fragile and allowing them to set up a bit makes it less likely that you will squash or break one taking it out of the pan.

Remove from the pan and allow to cool on a wire rack. These keep best if refrigerated, and they also freeze well. Just wrap in a little foil to reheat in a 350 degree oven for about 10 minutes.

Gluten-free Blueberry Banana Muffins
 
Author:
Recipe type: muffin
Serves: 12
 
Spring and summer berries, plump and juicy, fill this moist gluten-free breakfast treat. Add a big glass of raw milk or a lovely cup of tea for the perfect snack.
Ingredients
  • 2¼ cups To Your Health Sprouted Gluten-free Baking Mix
  • 1 tsp sea salt
  • 1 tsp non-aluminum baking soda
  • 1 tsp non-aluminum baking powder
  • 1 cup whole milk kefir or buttermilk
  • 2 eggs from pastured hens
  • ½ cup butter or coconut oil
  • ½ cup unrefined sugar such as sucanat or coconut sugar
  • 1 tsp vanilla
  • 2 very rip bananas, mashed
  • 1 cup fresh or frozen blueberries
Instructions
  1. Preheat the oven to 400 degrees, and grease or line a 12-cup muffin tin.
  2. In a medium bowl whisk together the gluten-free flour, sea salt, baking soda, and baking powder, and set aside.
  3. In a large mixing bowl cream together the butter and sugar. Add the mashed bananas, mixing well. Add the eggs and mix well.
  4. Mix in half of the dry ingredients, and then add half of the buttermilk/kefir stirring well.
  5. Add the remaining dry ingredients followed by the remaining buttermilk/kefir mixing just until incorporated.
  6. Gently stir in the blueberries.
  7. Evenly divide the batter between the 12 muffin cups, then bake for about 20-23 minutes or until a toothpick inserted in the center of a muffin comes out clean.
  8. Remove from the oven but allow the muffins to sit in the muffin pan for 3 minutes before removing.
  9. After the 3 minutes rest, remove the muffins to a cooling rack to finish cooling.

 

Love blueberries? Love these muffins? Be sure to Pin this recipe for later!

blueberry banana muffins extra image titles

 

 

 

ALN’s Best of 2014: Best Easy Snack Recipes

ALN snack roundup collage titlesAlternative Living Network is a network of Christian natural living bloggers — bringing light and life to the alternative lifestyle. We’ve gathered together to bring you the very best of 2014. In this post you’ll find more than two dozen fun and tasty recipes for the snack-a-holic in any family. Many recipes are suitable for special diets such as gluten-free, dairy-free or sugar-free.  Try them all and leave behind a comment – in fact we’d love it if you left a comment here letting everyone know which recipe is your favorite, and leave another comment on the recipe page to share a little love with the person who developed the recipe!

Best of 2014 Snack Recipes

Cacao Blueberry Yogurt Blast from It Takes Time

Fresh from the Freezer from Beauty in the Mess

“Ice Cream Cone” Snack from I Believe in Joy

Homemade ‘Gogurts’ Portable Yogurt from I Believe in Joy

Homemade Coconut Butter from Natural Mama In Progress

Italian-Seasoned Kale Chips from Natural Mama In Progress

Fudgy Nutty Dates from Worth Cooking

Delicious Healthy Grain-free Granola Bars from Intoxicated on Life

Homemade Sugar-free Fudgesicles from Intoxicated on Life

Creamy, No-Brown Guacamole from Intoxicated on Life

Fresh Green Juice Drink from My Cultured Palate

Best Ever Boiled Custard from My Cultured Palate

Gluten-free Strawberry Muffins from My Cultured Palate

Easy to make Grain-free Almond Chia Crackers from This House of Joy

Best Probiotic Pickles from Scratch from This House of Joy

How to Make Perfect Hummus from This House of Joy

Disappearing Peanut Butter Cookie Dough Bites from Growing Slower

DIY Fruit Leather from Virginia George.com

Healthy Vanilla Pudding from The Pistachio Project

Apple Pie Gelatin from The Pistachio Project

Strawberry Cantaloupe Smoothie from Richly Rooted

Cranberry Applesauce from Purposeful Nutrition

Candycorn Halloween Snack from I Believe in Joy

Pumpkin Patch Halloween Snack from I Believe in Joy

Cranberry Orange Coconut Flour Muffins from Well Fed Family

Strawberry Fluff from Well Fed Family

Which snack does your family like best? Tell us here in the comments or share with us on our Facebook page. See all the other Best of 2014 categories here.

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