Blog Archives

Nourishing Kefir Creamsicles

20/4/2019

My family and I had an amazing opportunity to spend five months in Mexico this winter.

Of course, the weather is much sunnier and hotter there than we were accustomed to here in the Canadian North. We would all crave something sweet and cool in the afternoons.

It didn't take a language degree in Spanish to see that the packaged ice cream treats from the local tiendas were full of refined sugars, hydrogenated fats and chemical additives! Five months of eating those everyday, and we wouldn't have been feeling too good.

We did have lots of milk kefir at home though so why not add calcium, magnesium, vitamin D, vitamin K and probiotics to our bodies while we enjoy a delicious treat?! Here's the recipe:

For 12 popsicles
Ingredients

3.5 cups diary or coconut milk kefir
4-5 Tbsp of maple syrup
4-5 Tbsp raw honey
4 Tbsp cocoa powder or raw cocao
12 squares organic dark chocolate
6 squares organic dark chocolate, finely chopped
OPTIONAL: maca root powder, collagen or gelatin powder, protein powder, chopped dates, cocoa nibs, chopped goji berries, bananas.

Procedure:

Blend the liquid ingredients together in a food processor or blender.
Pour into 12 popsicle forms.
Drop one square of dark chocolate into each form so that it sinks to the bottom
Dribble the chopped chocolate chunks along the tops of each popsicle. Some will sink in and that is good too!
Add the sticks and place in the freezer for 6-8 hours.

0 Comments

Raw Chocolate Truffles

20/4/2019

0 Comments

If you love sweets and chocolate, you will love these truffles!

You'll also love that they are a worthy and healthy alternative to store bought chocolates.

I love to make these for Easter in lieu of store bought chocolate eggs which are full of hygrogenated vegetable fats, GMO's, high fructose corn syrup, artificial additives, refined sugars and tons of added calories!

In comparison, these truffles contain prebiotic fiber that feed and support your gut biome while packing serious antioxidants and healthy fats.

They are easy to make and do not require any baking.

Ingredients

2 cups shredded unsulfured unsweetened coconut
1 cup cocoa or raw cacao powder
1 tsp maca root or schizandra berry powder (optional)
2/3 cup raw honey
2 Tbl coconut oil, melted
1.5 tsp pure vanilla extract
3/4 tsp sea salt
2-3 drops peppermint essential oil (optional)
Handful of cocao nibs or chopped hazelnuts (optional)

Procedure

Using a food processor, process the coconut until it becomes mealy but still chunky.
Add the cocoa powder, maca or schizandra powder (if using), and sea salt. Pulse to combine.
Add the liquid ingredients: raw honey, melted coconut oil, vanilla and peppermint oil (if using). Pulse until combined. If the mixture is too dry, you can add a few drops of water or juice to thin.
Finally, add a handful of cocao nibs or crushed nuts, if desired. Pulse to combine.
Prepare a greased baking sheet or use a liner – and grease your hands a bit too, to prevent the mixture from sticking to your hands.
Using a teaspoon, pick up a small amount and roll it into a ball in the palms of your hands.
You might place the balls on a baking sheet close together, or you could choose to add some pizazz by rolling them in shredded coconut, crushed toasted seeds/nuts, finely shredded citrus peel, or dipped into melted chocolate. Whatever you choose, place the finished ball onto the sheet and chill in the fridge for at least an hour for maximum enjoyment!

Note:

I’ve also made these balls with almonds, just substitute a cup of shredded coconut for almond meal. These can be made very pretty by dipping in white chocolate and sprinkling dried chopped cherry on top. You can also make these with a little rum, just cut back on the honey for the amount of rum you use.

Enjoy and let me know how you enjoy them!!

0 Comments

Author

Hi, I'm Katanne - Nutritionist and Gut Health Specialist. My talent and passion is helping busy people like you to finally enjoy food and life again!! By resolving painful and annoying digestive issues, we then have energy and enthusiam for our life and being the best version of ourself!
As a busy, do-too-much, everyone-else-comes-first type of person, I learned the hard way that this kind of stress compromises both gut and health. It took ten years to perfect a healing approach that is less about food and more about how we live with our stress.... stress that impacts our digestion, and stress that we often bring on ourselves. We all need efficient and effective solutions that we can integrate into our busy lives, so let me find you some simple solutions to bring enjoyment back to your eating and living!

Contact Me

It Takes Guts Nutrition
Katanne Belisle RHN
Gut Health Specialist
Whitehorse, YT, CAN

What Clients Are Saying

"I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne. Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat. I am now healthier, happier and have more energy than I have had in quite some time. " ~ Steve T.

"Katanne gives well balanced information versed in first hand experience and research. After seeing various health professionals over the years, doing my own research, trials and tribulations, I can (say) that this is the real deal, and that what she provides people is a holistic, realistic approach to healing oneself through food" ~ Elizabeth G.

Click here for our Terms & Conditions and Privacy Policy

Photos from Theo Crazzolara, Stephen Pearson, shixart1985, wuestenigel (CC BY 2.0), stoic, Matt Lavin, wackybadger, davefullerphotography, pstenzel71, Matt Lavin, wuestenigel

Nourishing Kefir Creamsicles

Raw Chocolate Truffles

Author

Archives

Categories

Contact Me

What Clients Are Saying

Sign up for my Newsletter