Desserts

Almond Butter Cups

These are scrumptious, healthy, and simple to make. You can use almond butter or any nut butter you like. Plus, they’re gluten free, dairy free, and free of refined sugar. Everyone will love them!

Ingredients:

3/4 cup carob powder (or cacao or cocoa powder)

¼ cup chocolate chips (dairy free or I like the 85% Pascha)

2 tablespoons maple syrup or honey *

2 tablespoons coconut oil

½ cup nut butter (almond butter, cashew butter, or mixed nut butter) **

Optional – 1 tablespoon chopped nuts (almonds, cashews, macadamia, or your favorite)

Optional – Kosher salt

Instructions:

Melt the chocolate and coconut oil in a double boiler or slowly in microwave for 30 seconds, then stir, and heat more as needed. After melted, add maple syrup or honey and mix well. Line 12 mini muffin tins with parchment liners (or use silicone molds). Pour about one tablespoon of the mixture into each muffin tin. Freeze for about 20 minutes. While that is freezing, place nut butter in a small bowl and put in freezer as well.

Remove muffin tins and nut butter from the freezer. Add a teaspoon of nut butter on top of hardened chocolate. If using the chopped nuts, sprinkle them on top. Pat down a little and pour a little more melted chocolate on top. Tap muffin tin. Add a little kosher salt on top of each if desired.

Chill in fridge or freezer until firm. Store in fridge for several weeks or freezer for several months.

*Use 1 squirt of stevia or 1/4 teaspoon monk fruit powder for a sugar-free version.

**If following AIP diet (autoimmune protocol diet), use Tiger nut butter instead.

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If you like this recipe and want some additional help in figuring out how to incorporate simple ways to eat healthy and maintain your health goals, even if you have chronic health issues, autoimmune, or gut health problems, then reach out to me. As a board certified health and wellness coach (and as someone who personally has been on a health journey), I understand and can help you set goals, action steps, and stay focused and accountable. Let’s set up a Free 20 minute strategy session to see if we’d be a good fit to work together. You can contact me here.

Apple Pie (for One)

Have you ever wanted something sweet but not too sweet? And only one portion so you wouldn’t be tempted by a huge dessert? Well, if so, here’s an apple pie for one – no extra sweetener needed (unless you want to add a little).

Crust:

2 Tablespoons almond flour

1 Tablespoon cassava flour

1/2 teaspoon cinnamon

Pinch of salt

2 teaspoons melted coconut oil

Filling:

1/2 cup diced apple pieces, Granny Smith or for a sweeter flavor use Honeycrisp

1 – 2 tablespoons coconut oil or ghee

1 Tablespoon sunflower or almond butter

1 /2 teaspoon cinnamon

1/4 teaspoon nutmeg

Pinch of salt

*Optional- if want a sweeter dessert, add 1 – 2 tablespoons of honey or pure maple syrup.

Instructions:

Preheat oven to 350 degrees.

Sauté apples in coconut oil or ghee for about 10 minutes. Toss apples, sunflower butter, cinnamon, nutmeg, and salt in a small bowl and stir well.

While apples are sautéing, mix crust ingredients in a small bowl. Pat mixture into a small ramekin on the bottom and sides. Pour apple mixture into crust.

Bake for 10 – 15 minutes. Remove and enjoy. Can add a dollop of unsweetened coconut yogurt if desired.

If you like this dessert and want help in nutrition and lifestyle factors so you have more energy, mental clarity, and can get back into those favorite jeans again even if you have autoimmune or chronic health issues, reach out to me. I’m a board certified health and wellness coach and help women just like you who need support, accountability, and guidance to achieve their health goals. Click here to set up a free 20 minute discovery call to see if we would be a good fit to work together. — Leah Cheshire, NBC-HWC

Blueberry Cake

Do you love blueberries as much as I do? And when blueberries are in season, my husband and I love to pick gallons. So much tastier and cheaper than the store-bought berries. Blueberries freeze well, too. This gluten-free and dairy-free blueberry cake is great for breakfast or dessert. And my non-gluten-free family and friends love it, too. Plus, you can use either fresh or frozen berries. If you do use frozen, rinse briefly and pat dry before adding to the recipe in order to prevent the cake from too much moisture.

Ingredients

3 cups almond flour

2 tablespoons arrowroot or tapioca flour

¼ teaspoon salt

½ teaspoon baking soda

3 tablespoons melted ghee (or coconut oil or avocado oil)

2 eggs

½ cup coconut milk (or other non-dairy)

¼ cup honey or pure maple syrup (for sugar-free, use 1-2 squirts stevia or ¼ teaspoon monk fruit powder)

2 teaspoons lemon juice

Lemon zest (from 1-2 lemons)

½ cup blueberries, fresh or frozen

Instructions

Preheat oven to 350 degrees. Line a square 8 x 8 or 9 x 9 inch pan with parchment paper.

Whisk first four ingredients in a large bowl. Gently mix ghee or oil into dry ingredients. In another bowl mix remaining ingredients except blueberries. Add to the large bowl and stir well. Gently fold in blueberries.

Pour into pan and bake for 25 minutes. Check to see if it is done by sticking into the center a toothpick. If the toothpick comes out clean, the cake is done.

Remove from oven and cool for 15 minutes. Using the parchment paper edges, remove from pan onto a cooling rack. Allow to cool before cutting. Store in refrigerator a few days or freeze for longer storage.

Do you like this recipe? Did you realize you can still eat treats even while on a healthy eating plan? You can learn how to incorporate healthy eating into a healthy lifestyle without feeling overwhelmed, deprived, or alone by working with me. So even if you have chronic health issues, digestive or autoimmune issues, you don’t have to feel like there’s no hope. I’d love to talk with you and see if we are a good fit to work together. Schedule a free 20-minute consult by clicking here. — Leah Cheshire, NBC-

Blueberry Cheesecake Bars

Blueberries and lemon – a match made in heaven! These delicious blueberry cheesecake bars combine these two ingredients into a cool summer treat. You can use either fresh or frozen berries. This recipe is gluten-free, dairy-free, and refined sugar-free. And there’s an option to be totally sugar-free, too. Whoever said eating gluten-free and dairy-free was tasteless has not tried these cheesecake bars! So make some today.

Recipe Ingredients and Instructions

Crust (base)

2 cups almond flour (or other gluten-free flour)

1/2 teaspoon salt

1/2 teaspoon baking soda

Zest of 1 lemon

1/4 cup honey *

2 teaspoons vanilla

1/2 teaspoon cinnamon

Mix all ingredients in large bowl until crumbly. Press into a parchment-lined 9 x 9 inch pan. Bake at 350 for 8-10 min until lightly browned. Cool for several hours (or put into freezer and chill for 30 minutes).

Filling:

1 1/2 cups raw cashews – soaked several hours or overnight

2 tablespoons lemon juice (fresh is much better)

Zest of 1 lemon

1/4 cup honey *

1/4 cup coconut oil

1/4 – 1/3 cup water (more if needed)

1 cup blueberries (fresh or frozen)

Mix all filling ingredients except blueberries in a blender. Add a little more water if needed to blend, but mixture will be thick. Remove crust from freezer and spread filling mixture over the crust. Next add blueberries on top, spreading them and pressing gently. Place in freezer for several hours or overnight.

Remove from freezer 20 minutes before eating and cut into squares. Great dessert or snack. Store in freezer.

*Optional – To make this sugar-free, substitute 1 – 2 squirts liquid stevia for the honey. Or use monk fruit powder (1/4-1/2 teaspoon, depending on the brand.) You can make this sweeter by increasing your preferred sweetener a bit.

If you’d like help in figuring out how to eat delicious and healthy food like this even if you have autoimmune, digestive or chronic health issues, or are over 45, contact me here and we can talk to see how I can help you. As a National Board Certified Health and Wellness Coach, I help women over 40 who have fatigue, brain fog, digestive issues, weight concerns, and menopausal/perimenopausal symptoms learn how to use nutrition and lifestyle modifications to be who they were created to be. I’d love the opportunity to help you as well. — Leah Cheshire, NBC-HWC

Blueberry Chia Seed Pudding Parfait

Here’s my easy and delicious blueberry chia seed pudding parfait made with my freshly picked blueberries. This is a healthy and tasty dessert, but can also be eaten as a snack or for breakfast. Chia seeds are rich in fiber, antioxidants, minerals, and healthy Omega-3 fatty acids. Plus, they have protein and carbs. And the great thing is you can make it up the night before and store in the fridge for several days. You can even freeze for longer storage.

Ingredients

1/4 cup blueberries

2 tablespoons chia seeds

1/2 cup non-dairy milk (unsweetened coconut, cashew, macadamia, or almond)

3 tablespoons non-dairy yogurt (I used So Delicious unsweetened coconut yogurt, but other options are Cocoyo coconut yogurt, Cocojune, Harmless Harvest, or Kite Hill almond yogurt)

1 squirt of stevia (or 1/4 teaspoon monk fruit powder, or you could use 1 tablespoon honey or pure maple syrup)

More blueberries (to top the parfait)

Instructions

Add blueberries, chia seeds, non-dairy milk, and stevia (or sweetener) to a blender and mix well. Pour into two small glass jars. This is a pint size (and will fill it a little more than halfway) but I’ll often use half pints, too, if not adding the yogurt. Refrigerate for several hours or overnight, which helps the pudding thicken more. When ready to eat, add a few tablespoons of yogurt, and top with blueberries. You can enjoy right then or refrigerate until ready to eat. Yummy! And you can vary it by using other fruits, too.

If you’d like help in figuring out how to eat healthy and live a healthy lifestyle for your health needs even if you have digestive problem, autoimmune or chronic health issues, contact me here, and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Blueberry Cobbler

Ingredients:

1 cup almond flour

1 T coconut flour

Pinch of salt

1/4 t baking soda

2 T honey

2 T coconut oil

1/2 t vanilla

2 T flaxseed meal plus 5 T water

2 teaspoons apple cider vinegar

1 1/2 cup blueberries

Instructions

Use a small casserole dish (4 x 4 “) for this recipe or 3 ramekins. Spray with avocado oil or coconut oil. Pour blueberries into dish(es). Mix dry ingredients in one bowl. Mix liquid ingredients except flaxseed meal and ACV in another bowl. In a small cup mix flaxseed meals and water and let sit for 5 minutes. Add flaxseed mixture to liquid ingredients and blend. Pour liquid ingredients into dry ingredients and mix well. Pat batter over berries. Bake at 350 for 20-25 minutes. Makes 3 servings.

Optional: Serve with a dollop of unsweetened coconut yogurt or dairy-free vanilla ice cream. Or you can make this easy coconut whipped cream. Click here for that recipe.

Are you looking for help eating gluten-free or want to figure out how to decrease pain, digestive issues, fatigue, and struggles losing weight? If so, contact me here for a free 20-minute call. I work with women who have these same problems but we use use nutrition and lifestyle modifications to take small steps to achieve their health goals. I’d love the opportunity to work with you, too. — Leah Cheshire, NBC-HWC

Blueberry Crumble Bars

These gluten-free and dairy-free bars are delicious treats for dessert but also are great for a special breakfast. They’re refined sugar-free, too. You can mix up the crust/crumble a day ahead and store in the fridge. Easy to make and so tasty! Try them and see what you think!

Ingredients for the crust and crumble topping

1 ½ cups almond flour (fine)

1 ½ cups gluten free flour blend (I used Bob’s Red Mill)

¼ teaspoon salt

¼ teaspoon baking soda

Zest from one lemon

1 teaspoon vanilla

1 teaspoon lemon juice

½ cup melted coconut oil (or avocado oil or ghee)

1/2 cup pure maple syrup or honey (or use 2 squirts stevia or ¼-1/2 teaspoon of monk fruit powder for sugar-free)

Filling Ingredients

2 ½ cups of fresh blueberries (can use frozen)

3 tablespoons pure maple syrup or honey (or use 1/2 squirt of stevia)

¼ teaspoon salt

1 ½ tablespoons arrowroot starch

1 tablespoon fresh lemon juice

Instructions for crust and crumble

Preheat oven to 350 degrees. Line an 8 x 8 inch square pan with parchment paper. Spray the sides with avocado oil or ghee.

In a large bowl whisk all dry ingredients. Add the liquid ingredients and stir well. Reserve 1/3 of the mixture for the topping. Use the remaining 2/3 and press down into the square pan. Set aside while you make the filling.

Filling Instructions

Put a small saucepan on the stove and add the berries, sweetener, and lemon juice. Turn onto medium heat. Mash with a potato masher. Once mashed, stir in the arrowroot powder. Bring to a boil and then reduce to simmer for about 5 minutes until thickened, stirring frequently.

Pour over the crust and spread evenly. Crumble up remaining topping over the blueberry filling.

Bake for about 30 minutes until the crust is golden brown. Remove from oven and let cool. Put in refrigerator or freezer to firm up before cutting. Once bars are cut, store in refrigerator for a few days or in the freezer for long-term. Enjoy!

Options: Delicious when warmed up with a scoop of non-dairy ice cream or coconut whipped topping!

Do you like this recipe? Did you realize you can still eat treats even while on a healthy eating plan? You can learn how to incorporate healthy eating into a healthy lifestyle without feeling overwhelmed, deprived, or alone by working with me. So even if you have chronic health issues, digestive or autoimmune issues, you don’t have to feel like there’s no hope. I’d love to talk with you and see if we are a good fit to work together. Schedule a free 20-minute consult by clicking here. — Leah Cheshire, NBC-HWC

Blueberry Sorbet

This is such a cool, light, and refreshing dish that’s perfect for hot summer days or nights. You can use fresh or frozen blueberries.

Ingredients:

4 cups blueberries

2 tablespoons fresh lemon juice

Lemon zest (1 – lemons, more if you like a tart sorbet)

Squirt of liquid stevia (or use monk fruit powder or 2 tablespoons honey)

1 cup of water

Instructions:

Purée all ingredients in your blender, pour into a container, and stash in the refrigerator for a few hours or overnight. Then pour into a table-top ice cream freezer (or other ice cream freezer) and follow the manufacturer’s directions. If you don’t have an ice cream machine, pour into a shallow pan or ice cube trays and freeze for a few hours. Then blend and devour!

Options: use strawberries, blackberries, or raspberries instead of blueberries or a combination of several types of berries. Add more sweetener as desired. Enjoy this dish as a snack, dessert, or even breakfast – it’s that healthy! Yum!

If you like this dessert and want help eating healthy even if you have autoimmune, digestive, or hormonal issues, contact me here and we can talk to see if we’d be a good fit to work together. I work with women over 40 who have fatigue, brain fog, weight issues, and autoimmune and digestive problems. I’ve helped them and myself using nutrition and lifestyle modifications and would love to help you, too. — Leah Cheshire, NBC-HWC

Chocolate Brownies

Needing a little bite of chocolate? But don’t want to wreck your healthy eating plan? These Chocolate Brownies will satisfy plus they’re gluten-free, dairy-free, sugar-free, and egg-free. No sugar coma but big on flavor!

Ingredients:

2 tablespoons ground flaxseed meal

6 tablespoons water

1 cup almond butter (or cashew butter or mixed nut butter)

1 teaspoon liquid stevia *

1 ½ teaspoons vanilla

1/4 cup almond or cassava flour

¼ cup carob powder (or cacao or cocoa powder)

1 teaspoon baking soda

¼ teaspoon kosher salt

½ cup chocolate chips (Dark chips, Enjoy Life or Pascha or Hu)

Glaze:

2 tablespoons coconut oil, melted

2 ounces Pascha chocolate chips (or unsweetened or 85% dark chocolate bar)

If unsweetened, add 1/4 teaspoon liquid stevia or monk fruit powder

Instructions:

Mix flaxseeds and water in a cup and set aside for 5 – 10 minutes. In a large bowl mix almond butter, stevia, and vanilla. After 5 – 10 minutes add the flaxseed mixture. In another bowl mix cassava flour, carob powder, baking soda, and salt. Mix dry ingredients into wet ingredients. Fold in chocolate chips. Pour into a parchment-lined 8 x 8 inch square baking pan. Bake at 350 degrees for 20 – 25 minutes.

While brownies are baking, make the glaze (optional). Remove brownies from oven and drizzle with glaze. Let cool. Remove parchment paper and refrigerate for several hours. Cut into squares and enjoy!

*If you want to use sugar instead of stevia, then you can sub about 1/2 cup or a little more of coconut sugar. Or you can use honey or pure maple syrup.

If you like this dessert and want help eating healthy even if you have autoimmune, digestive, or hormonal issues or are over 40, contact me here. We can talk to see if we’d be a good fit to work together. I work with women primarily who are over 40 and have fatigue, brain fog, digestive issues, trouble losing weight, and autoimmune problems. I’ve helped them and myself using nutrition and lifestyle modifications and would love to help you, too. — Leah Cheshire, NBC-HWC

Chocolate Brownie Bites

Want a brownie but in a small bite-size? This recipe gives you that small bite of rich chocolate and the cacao nibs give you a little crunch. These are gluten-free, dairy-free, and egg-free. I’ve received many compliments on them and they freeze well. Make some today!

Ingredients

2 tablespoons ground flaxseed Meal (I used Bob’s Red Mill)

6 tablespoons water

2 tablespoons coconut oil (or avocado oil)

4 ounces of dairy-free chocolate (I used a dark chocolate bar; I like Hu or Altered Ego, but you can also use chocolate chips)

2 cups almond flour

½ cup coconut sugar

½ teaspoon cream of tartar

¼ teaspoon baking soda

Pinch of salt

1 teaspoon vanilla

½ cup coconut milk (or another dairy-free such as almond, hemp, macadamia)

½ mashed avocado + 3 tablespoon avocado oil

2 tablespoons Cacao nibs (or dairy-free chocolate chips)

Instructions

Preheat oven to 350 degrees. In a small cup or bowl mix flaxseed mill and water. Set aside for 5 minutes.

Melt chocolate with oil in saucepan over boiling water or in the microwave. While it is melting, whisk together almond flour, sugar, cream of tartar, baking soda, and salt in a large mixing bowl.

In a small bowl mix coconut milk, vanilla, coconut milk, and avocado. Stir in the flaxseed mixture and melted chocolate.

Pour over the dry ingredients. Mix well. Gently stir in the cacao nibs (or chocolate chips). Spoon small amounts of batter into mini muffin pans.

Bake for 12 minutes or until done. Let cool in pan about 7 minutes. Then remove and place on a cooling rack. Store in the refrigerator for several days or freeze for longer storage.

Option: If you don’t have the flaxseed meal, you can substitute 2 eggs for the flaxseed meal plus water. Or swap ½ cup of applesauce.

Leah Cheshire, NBC-HWC is a national board certified health and wellness coach who works primarily with women who have digestive issues, brain fog, fatigue, joint pains, weight, and hormonal conditions. She’s also an autoimmune and IBS warrior herself and uses nutritional and lifestyle modifications for both herself and clients.  Click here to contact her for a free discovery call.

Chocolate Cake

Do you like chocolate cake? Want a little chocolate to satisfy those cravings but nothing too sweet? And you don’t want the gluten or dairy, right? Or refined sugar? Well, you’ve come to the right place. This is a light chocolate cake that’s easy to make and tasty.

Ingredients

1 cup creamy nut butter (almond, cashew, macadamia, sunflower)

4 eggs

1 teaspoon baking soda

1/3 cup cacao or cocoa powder

¼ cup pure maple syrup (or honey) *

½ cup gluten-free and dairy-free chocolate chips (Pascha, Hu, or Enjoy Life)

Instructions

Preheat oven to 350 degrees. Line a loaf pan with parchment paper and/or spray with avocado or coconut oil.

Using a mixer beat eggs and baking soda for several minutes.

Add nut butter, cacao or cocoa powder, and maple syrup. Blend well.

Pour into loaf pan and bake at 350 degrees for 30 – 40 minutes.

Remove from oven to cooling rack. Pour chocolate chips on top while warm so they melt on top. Let cool 10 minutes, then remove from pan to cooling rack.

Store on counter for 2 days, 4 in fridge, or longer in the freezer.

Top with sunflower butter or your favorite nut butter.

*Optional: for no sugar – use liquid stevia or monk fruit powder

If you’d like help in figuring out how to eat healthy for your health needs and also enjoy special treats even if you have autoimmune or chronic health issues, let’s talk to see if we’d be a good fit to work together. I’ve helped many women (and myself) decrease symptoms like fatigue, brain fog, pain, autoimmune and digestive issues, and weight problems. You can set up a free 20-minute consult by clicking here. I’d love to help you begin to feel better through nutrition and lifestyle modifications. — Leah Cheshire, NBC-HWC

Chocolate Candies

Who loves chocolate? I do. And these chocolate candies have no refined sugar so they won’t cause your blood sugar to crash or your energy levels to tank. They’re tasty and will satisfy those chocolate cravings. You can use any molds for whatever season or holiday you want. Enjoy!

Ingredients:

½ cup of coconut oil, melted (Or Nutiva palm shortening which I like better)
1 teaspoon vanilla
1 ½ tablespoons of carob powder or cacao powder (or use cocoa powder)
1 tablespoon protein or collagen powder (optional)
10-12 drops of liquid stevia or 1/4 teaspoon monk fruit powder * (or use 2 teaspoons honey or pure maple syrup)

Optional – if tolerate nuts, you can add 1/4 cup of nut butter or add 1/4 cup of puffed brown rice cereal makes it like a crunch bar

Instructions:

Melt oil or shortening on the stove on low or in a microwave. Add the remaining ingredients and whisk together. Pour into silicone molds or into a parchment-lined small baking pan. Refrigerate or freeze for several hours or overnight. Pop out of the molds or cut into small squares. Store in the fridge for several days or freezer for longer storage. Enjoy!

If you’d like one-on-one help to eat healthy to prevent brain fog, fatigue, weight gain, and help with stress, contact me. As a health and wellness coach, I work with clients to figure out their health goals, food triggers, and how to use nutrition and lifestyle to stay on target. Click here to schedule a free 20-minute strategy session. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Chocolate Chip Mini Muffins

These little muffins are a perfect bite to end your meal. Just enough sweetness and chocolate for a special celebration or an afternoon treat. I like to make them as mini muffins because I eat two instead of one bigger muffin and feel I’m getting more! I know it’s the same, but psychologically it just feels like more! They’re easy to make and freeze well. Try them and see what you think!

Ingredients

1 3/4 cups almond flour

1 tablespoon flaxseed meal

1/4 cup cacao or cocoa powder

1/2 teaspoon baking soda

1/4 teaspoon cream of tartar

1/4 teaspoon salt

3 eggs (* See below for flax egg)

1 tablespoon apple cider vinegar

3 tablespoons water

1/3 cup maple syrup or honey (For sugar-free use stevia or monk fruit)

5 tablespoons coconut oil, melted

1 teaspoon vanilla

1/4 cup mini chocolate chips (Pascha or Enjoy Life are good) or you can use cacao nibs

Instructions

1. Preheat oven to 350 degrees. Line mini muffin pans with parchment liners.1Mix almond flour, flaxseed meal, cocoa powder, baking soda, cream of tartar, and salt in a large bowl.

2. In a smaller bowl whisk eggs and add oil, apple cider vinegar, maple syrup, and vanilla.

3. Pour liquid ingredients into wet ingredients and blend well. Stir in chocolate chips.

4. Fill prepared muffin cups and bake for 12 minutes for mini muffins (or 15-20 for large muffins). Let cool in the pan 5 minutes before transferring to a wire rack to cool completely.

5. Store muffins in a container about 3 days or refrigerate or freeze for longer storage.

*You can substitute a “flax” egg by using 1 tablespoon ground flaxseed meal plus 3 tablespoons water per egg. Just mix in a bowl and let stand about 5 minutes before adding to the recipe.

Option – if you tolerate dairy, you can substitute butter for the coconut oil. (Don’t use margarine.)

If you’d like help in figuring out how to eat healthy and also enjoy special treats even if you have autoimmune or chronic health issues, let’s talk to see if we’d be a good fit to work together. As a board certified health and wellness coach, I help women decrease symptoms like fatigue, brain fog, pain, autoimmune and digestive issues, and weight problems. You can set up a free 20-minute consult by clicking here. I’d love to help you begin to feel better through nutrition and lifestyle modifications.

— Leah Cheshire, NBC-HWC

Chocolate Chip Pumpkin Truffles

These little bites are perfect for a sweet snack. They’re full of magnesium, a calming mineral, as well as potassium, iron, and some protein from the nuts. You can use whatever type of nuts or nut butter you like. And there are options such as adding in dried cranberries, raisins, and protein powder. But one thing’s for sure – you’re going to love them!

Ingredients

8 pitted dates, soaked overnight or an hour in hot water

2/3 cup of sunflower butter (or favorite nut butter)

¼ teaspoon salt

3 tablespoons water (or more if needed)

½ teaspoon vanilla

2 tablespoons chocolate chips (I used Enjoy Life, but Pascha and Hu are good quality, too)

½ cup pumpkin seeds, toasted and chopped (or use favorite nuts or seeds)

Optional – cocoa or cacao powder, 1 scoop of protein powder, dried low sugar cranberries or raisins

Instructions

  1. Drain dates. (You can save the water for other recipes.) Add to food processor or blender with sunflower butter and vanilla. Process in short bursts until mixture pulls away into a ball-type shape. Add water if needed. Use a spatula to scrape down periodically. Note: this is sticky so be prepared.
  • If using protein powder or other optional ingredients add now and pulse. Add chocolate chips and pulse briefly.
  • Oil hands (I spray mine with avocado oil but use whatever oil you like.) Roll mixture into small balls. Place on parchment-lined cookie sheet.
  • Freeze for 2-3 hours. Remove and roll each ball in chopped pumpkin seeds. Return to cookie sheet and freeze for a few hours or overnight.
  • Remove from freezer about 30 minutes before eating. Store in fridge or freezer. Enjoy!

If you’d like help in figuring out how to eat healthy for your health needs even if you have autoimmune or chronic health issues, contact me here and we can talk to see if we’d be a good fit to work together. I help women who have fatigue, weight issues, brain fog, pain, and digestive issues like IBS decrease symptoms using nutrition and lifestyle factors. I’d love the opportunity to help you, too. — Leah Cheshire, NBC-HWC

Chocolate Dairy-Free Dip

Here’s a delicious dip that is both gluten-free and dairy-free. It’s wonderful for dipping sweeter fruits like apples or strawberries. Or try Siete grain-free cinnamon chips or gluten-free cookies. This recipe makes a smaller portion, but you can double or triple it for a larger crowd. Enjoy!

Ingredients

4 ounces Kite Hill dairy-free cream cheese (or you can use coconut or almond yogurt)

1 tablespoon sunflower butter (or your favorite nut or seed butter)

½ tablespoon cacao, carob, or cocoa powder

¼ teaspoon of monk fruit powder or several drops of stevia (or 1 – 2 teaspoons of honey)

1/2 teaspoon cacao nibs or chocolate chips (optional – extra for topping) *

Instructions

Mix all ingredients in a small bowl. Top with cacao nibs or chocolate chips, if desired.

Serve with Siete grain-free chips or fruit like apple slices or strawberries. Or you could even serve with some gluten-free and dairy-free cookies.

*Healthier chocolate chips include Enjoy Life or Pascha or Hu.

If you want to eat healthy and also enjoy special treats even if you have autoimmune, digestive, or or chronic health issues, let’s talk to see if we’d be a good fit to work together. As a board certified health and wellness coach, I help women decrease symptoms like fatigue, brain fog, pain, autoimmune and digestive issues, and weight problems. You can set up a free 20-minute consult by clicking here. I’d love to help you begin to feel better through nutrition and lifestyle modifications.

Caramel Coconut Ice Cream

If you’re dairy-free, often you can feel left out from enjoying tasty and creamy ice cream. Here comes coconut ice cream to the rescue! You need to use full-fat canned coconut milk, however, not the coconut milk from the box. I like Native Forest Simple which has no guar gum, but there are other brands. Note: there are a couple steps in the recipe necessary to do the night before so plan accordingly. Hope you enjoy the ice cream – on its own or as a topping to my delicious chocolate mug cake (scroll just below) or ooey gooey chocolate brownies.

Ingredients for Ice Cream *

1 15-oz can full-fat coconut milk

2 cups raw cashews (soak overnight in a bowl of water)

3 tablespoons coconut oil, melted (or you could use avocado oil)

½ cup honey or maple syrup or coconut sugar (if not using sugar, you could use liquid stevia or monk fruit)

2 teaspoons vanilla

Pinch sea salt

Ingredients for Salted Caramel Sauce

12 dates (pitted and soaked overnight or in warm water for an hour)

2 – 3 tablespoons warm water (you can use the soaked date water)

1 tablespoon vanilla

½ teaspoon sea salt

2 tablespoons coconut oil

Instructions

The night before you’re making the ice cream, there are 2 steps: Soak your cashews and soak dates in water.

In a high-speed blender add coconut milk, drained cashews, coconut oil, honey or maple syrup, vanilla, and sea salt. Blend well. Add a little water if needed. Chill the mixture 4 hours or overnight. Add to your ice cream maker and follow the manufacturer’s directions until it’s creamy.

While the ice cream is churning, begin the caramel. In a high-speed blender add the soaked and drained dates (reserve the water to add to caramel sauce if preferred). Add water, vanilla, sea salt, and coconut oil. If you prefer a saltier caramel, then taste and add a bit more.

After the ice cream has finished churning, transfer to an airtight, freezer-safe container and add caramel sauce on top. Use a knife and swirl sauce into the ice cream. (Note: you can use all of the sauce or part of it.) Freeze for 4 hours until firm. Or if you cannot wait, eat as is as a soft serve. That’s what we did! We couldn’t wait : )

*Note: If you simply want vanilla ice cream, add more vanilla extract and skip the caramel sauce section. It’s good by itself. Or you could sprinkle on top a few dairy-free chocolate chips. Yum!

If you’d like help in figuring out how to eat healthy for your health needs and also enjoy special treats even if you have autoimmune or chronic health issues, let’s talk to see if we’d be a good fit to work together. I help other women decrease symptoms like fatigue, brain fog, pain, autoimmune and digestive issues, and weight problems. You can set up a free 20-minute consult by clicking here. I’d love to help you begin to feel better through nutrition and lifestyle modifications. — Leah Cheshire, NBC-HWC

Carmelitas

These ooey gooey bars are a delicious combination of chocolate and caramel – two of my favorite flavors. And this is my gluten-free version of at Oatmeal Carmelita my sister and BIL made and loved. I am not using oats because even the oats that say gluten-free are often cross-contaminated which isn’t wise if you have a true gluten allergy or sensitivity. These bars are scrumptious, though. And if you’re a serious caramel lover, you’re going to love them!

Ingredients

1 1/2 cups gluten-free flour blend (I used Bob’s Red Mill)

1/2 cup almond flour 

2 tablespoons flaxseed meal

1/2 t baking soda

1/4 t salt

2/3 cups coconut sugar

1/4 cup applesauce

2/3 cup melted ghee or coconut oil or avocado oil *

1/2 teaspoon vanilla

1 cup chocolate chips – I used Enjoy Life dairy-free

3/4 cup caramel sauce – see recipe at bottom

2 tablespoons gluten-free flour

Instructions

Preheat oven to 350 degrees. Line the bottom of a 9 x 9 inch or 8 x 8 inch pan with parchment and spray with avocado oil. 

Mix first nine ingredients in a large bowl or use a mixer. Press half of the mixture into the bottom of the pan. Bake for 10 min. Cool for 10 minutes. 

Sprinkle with chocolate chips. In a small bowl whisk 2 tablespoons gluten-free flour into the caramel sauce. Then drizzle caramel sauce over chocolate chips. Press remaining batter on top. You’ll need to break into small amounts. Bake 15 minutes or until brown.

Cool and cut into small squares. Enjoy! Store in refrigerator. You can also serve with dairy-free ice cream. Click here for a dairy-free ice cream recipe.

*If not dairy-free, you can substitute butter.

Salted Caramel Sauce

12 dates (pitted and soaked overnight or in warm water for an hour)

2 – 3 tablespoons warm water (you can use the soaked date water)

1 tablespoon vanilla

½ teaspoon salt

2 tablespoons coconut oil

In a high-speed blender add the soaked and drained dates (reserve the water to add to caramel sauce, if preferred). Add water, vanilla, salt, and coconut oil. If you prefer a saltier caramel, then taste and add a bit more salt.

Note: If you are not dairy-free, you can use this quick and easy caramel sauce recipe: Heat 1 cup brown sugar, ½ cup butter, and ¼ cup milk (or heavy cream) on the stove on medium heat. Bring to a boil, stirring well, for about 5 minutes or until thickened. Remove from heat and add 1 teaspoon vanilla and ¼ teaspoon salt. Stir well.

Hope you enjoy these Carmelitas for a special occasion like a birthday, anniversary, or holiday. They’re a decadent and delicious chocolate and caramel treat!

If you liked this dessert but feel overwhelmed in eating healthy or you need help with autoimmune or digestive issues including symptoms like brain fog, fatigue, pain, bloating, or weight issues, contact me here to set up a free 20-minute discovery call. I am a National Board Certified Health and Wellness Coach (NBC-HWC) and work with clients remotely. We can talk to see if we’d be a good fit to work together to help you achieve your health goals. — Leah Cheshire, NBC-HWC

Chocolate Ice Cream (Dairy-Free)

Do you love ice cream but hate the bloating or headache that happens when you eat it? Then you will love this dairy-free ice cream. You make it in a high-speed blender so it has a soft-serve consistency and tastes delicious! No bloat, no headache, and no sugar coma!

Ingredients

1/2 cup dairy free milk (coconut, almond, cashew, or macadamia)

1/2 cup spinach

4 baby carrots

1 tablespoon chia seeds

1/2 – 1 avocado (depending on size of it)

1-2 scoops clean protein powder

1 teaspoon vanilla

2 tablespoons cacao or carob powder (or cocoa powder)

Ice – 1/2 cup or more as needed

Optional – for extra sweetness use 1 squirt of stevia or tiny bit of monk fruit powder if needed (my protein powder already has monk fruit in it so I don’t need it)

Optional – 1 scoop clean collagen powder

*If you don’t like stevia or monk fruit and aren’t watching your sugar intake, you could use some pure honey or pure maple syrup.

Instructions

Using a high-speed blender, add the liquid first, then the other ingredients, ending with ice. Blend well. You may need to use the tamper to push down ingredients or add a little more liquid if too thick. Once blended to your consistency, taste and adjust sweetener as desired.

Pour into a glass or mug and enjoy with a spoon. Devour immediately! And your family will love it but don’t tell them it’s healthy and good for them : )

If you liked this dessert but feel overwhelmed in eating healthy or you need help with autoimmune or digestive issues including symptoms like brain fog, fatigue, pains, bloating, or weight issues, contact me here to set up a free 20-minute discovery call. I am a National Board Certified Health and Wellness Coach (NBC-HWC) and work with clients remotely. We can talk to see if we’d be a good fit to work together to help you achieve your health goals. — Leah Cheshire, NBC-HWC

Chocolate Mug Cake

Got a craving for chocolate cake? But don’t want too much left in the house because you’ll devour the whole thing? This single-serve chocolate mug cake will satisfy those chocolate cravings. Plus, it’s gluten-free and dairy-free (and there’s an option for egg-free). Enjoy this today just because or make it for a special day!

Ingredients

1 tablespoon dairy-free milk (coconut, almond milk, or hemp ; click here for a recipe for homemade hemp milk)

1 tablespoon ghee or coconut oil, melted *

1 egg *

1/4 teaspoon vanilla

2 teaspoons honey (or a squirt of stevia)

1 tablespoon coconut flour (or 2 tablespoons of almond flour)

2 tablespoons cocoa powder (or cacao or carob powder)

1/4 teaspoon baking powder (or 1/8 teaspoon of baking soda + 1/8 teaspoon cream of tartar)

Directions

  1. Whisk liquid ingredients in a mug.
  2. Add dry ingredients and stir well.
  3. Microwave on high for 1 – 2 minutes. Cool a few minutes before eating. You can place on a plate with a scoop of dairy-free ice cream or sprinkle with powdered sugar. Or eat straight from the mug. Serves 1. Enjoy!

*Options:

*If not eating dairy-free, use butter.

*Use carob powder if on the elimination phase of an autoimmune diet.

*For egg-free, substitute a flax egg. Simply mix 1 tablespoon ground flaxseeds and 3 tablespoons water and set aside for 5 minutes before pouring into cup.

*For added protein, stir in 1 tablespoon of protein powder with the dry ingredients. May need to add a little extra dairy-free milk.

If you liked this dessert but feel overwhelmed in eating healthy or you need help with autoimmune or digestive issues including symptoms like brain fog, fatigue, pains, bloating, or weight issues, contact me here to set up a free 20-minute discovery call. I am a National Board Certified Health and Wellness Coach (NBC-HWC) and work with clients remotely. We can talk to see if we’d be a good fit to work together to help you achieve your health goals.

Chocolate Pudding

Want a soft and silky chocolate pudding that is quick to make and healthy as well? Then try this Chocolate Pudding recipe. Full of protein, vitamins, minerals, and healthy fat, it is a delicious meal or snack. And it won’t cause your blood sugar levels to crash in an hour. Win-Win!

Ingredients:

1 cup Coconut Milk (or use your favorite dairy-free milk)

1/2 avocado

1 scoop Ancient Nutrition Bone Broth Protein Powder (I used vanilla)

1 scoop Vital Proteins Professional Protein Powder

1/2 teaspoon vanilla

Optional – if like it sweeter, add a little stevia or monk fruit powder; and if you want it cold, add a few ice cubes.

Instructions:

Add add ingredients to a high-speed blender, ending with the vanilla or ice. Blend well for several minutes. Pour into 2 glasses and serve immediately. Enjoy!

Do you like this recipe? Did you realize you can still eat treats even while on a healthy eating plan? You can learn how to incorporate healthy eating into a healthy lifestyle without feeling overwhelmed, deprived, or alone by working with me. So even if you have chronic health issues, digestive or autoimmune issues, you don’t have to feel like there’s no hope. I’d love to talk with you and see if we are a good fit to work together. Schedule a free 20-minute consult by clicking here. — Leah Cheshire, NBC-HWC

Chocolate Tart

This chocolate tart is easy to make, gluten-free and dairy-free, and delicious. I made it in cupcake tins so it’s a mini-tart, perfect for a single size serving. You can add the whipped coconut cream and top with berries to dress it up or enjoy it alone. Any way is great!

Tart Shells/Crust:

1 ½ cups gluten free flour

½ cup almond flour

¼ cup maple syrup or honey (or refined sugar free use stevia or monk fruit)

¼ teaspoon salt

Water – if needed

Mix all ingredients in a large bowl. Add a little water if too dry. Pat into greased cupcake tins to make mini tarts, press into sides and bottom. Or into a tart pan for one large tart. Bake at 350 degrees for 10 – 12 minutes until slightly brown. Remove from oven and cool completely before adding filling.

Chocolate Filling:

6 eggs, room temperature

½ cup maple syrup or honey

¼ cup cocoa or cacao powder (or carob powder)

1/3 cup non-dairy milk (coconut, cashew, macadamia, or almond)

1/3 cup coconut oil or ghee

Whisk all ingredients except coconut oil (ghee) over medium heat for about 10 minutes. Add coconut oil or ghee and stir over low heat until thickened. Remove from heat, strain through a sieve, and allow to cool slightly. Pour into cooled tart shells. Or you can refrigerate filling overnight and add to tart shells the next day. Remove from refrigerator and enjoy. Or add whipped cream or coconut whipped cream, chocolate chips or cacao nibs, plus berries as an extra treat. Click here for the coconut whipped cream recipe.

If you’d like help in figuring out how to eat healthy for your health needs even if you have gut or autoimmune or chronic health issues, contact me here and we can talk to see if we’d be a good fit to work together. I help women who have fatigue, weight issues, brain fog, digestive issues like IBS, and pain decrease symptoms using nutrition and lifestyle factors. I’d love the opportunity to help you, too. — Leah Cheshire, NBC-HWC

Chocolate Truffles

Who doesn’t like truffles? Tiny, bite-size chocolate morsels that melt in your mouth. And these are dairy-free and gluten-free. Plus, they’re made with a secret ingredient — avocados (my favorite). Shhhh! I won’t tell if you won’t. Enjoy!

Ingredients

2 very ripe large avocados (or 3 small ones)

½ cup of coconut sugar (or use 2 squirts stevia if sugar-free)

6 ounces dark chocolate (use 80% cocoa or higher)

1 tablespoon coconut oil

1 teaspoon vanilla

Pinch sea salt

2 tablespoons cacao powder (or cocoa powder or carob powder)*

Optional – crushed nuts

Directions

Melt dark chocolate and coconut oil on stove (using double boiler). Whisk in sugar, vanilla, and salt. Set aside. In food processor puree avocados. Add chocolate mixture and blend well. Put into small bowl and refrigerate for an hour or freeze at least 30 minutes to thicken. Remove and roll into small balls. Then roll balls lightly in cacao, carob, or cocoa powder.  Optional – instead of cocoa powder, roll balls into crushed nuts. Store in refrigerator or freezer. Makes about 12 truffles.

*Carob is a little sweeter than cacao or cocoa powder, and it does not contain any caffeine.

If you’d like help in figuring out how to eat healthy for your health needs even if you have autoimmune or chronic health issues, contact me here and we can talk to see if we’d be a good fit to work together. I help women who have fatigue, weight issues, brain fog, digestive issues like IBS, and pains decrease symptoms using nutrition and lifestyle factors. I’d love the opportunity to help you, too. — Leah Cheshire, NBC-HWC

Coconut Whipped Cream

Are you dairy-free and missing whipped cream? Here’s a Luscious and Dairy-free substitute. Yummy as a topping or as treat by itself. Coconut milk contains medium-chain triglycerides (MCTs) which some studies indicate are healthy fats, may help balance gut health, and may help with satiety so you won’t get hungry so quickly after eating. It also contains lauric acid which some believe helps support the immune system. Coconuts are rich in fiber and vitamins C, E, B6, as well as selenium, calcium, and magnesium. Try this whipped cream today!

Ingredients:

1 can full-fat coconut milk (refrigerate overnight)

1 teaspoon vanilla

1 squirt liquid stevia

(Optional – 1 teaspoon honey or pure maple syrup, cocoa or cacao powder)

Instructions:

Use full-fat coconut milk in a can. The boxed coconut milk won’t work. I like Native Forest Simple because it does not have guar gum which can cause digestive distress in some people. Put in the refrigerator overnight so the top portion will harden. The next day scoop out just the hardened portion and put in your blender. (Save the remaining liquid to use in recipes such as smoothies, cauliflower rice, or quinoa.)  Add vanilla and stevia for a no-sugar treat. But you can use a teaspoon of honey or pure maple syrup for a sweeter version. Blend well and use as a topping on gluten-free desserts or add berries on top for a decadent treat. You can also add cocoa or cacao powder for a chocolate treat. Let me know how you use it. 

If you’d like help in figuring out how to incorporate healthy meals that are simple and don’t cause your blood sugar to crash, contact me here. We can talk to see if we’d be a good fit to work together.

Leah Cheshire is a National Board Certified Health and Wellness Coach. Over the past 16+ years, she has worked with clients (and herself) who have fatigue, brain fog, pain, digestive and autoimmune issues. Using both nutrition and lifestyle modifications, clients have seen improvements in more energy, less bloating, joint pain, and anxiety, thinking clearer, and fitting into clothes again. She has personally known the frustration and overwhelm but also the victory from following a healthy lifestyle. Reach out here if you would like to help yourself, too.

Decadent Chocolate Mousse

Want a decadent yet healthy chocolate dessert? Do you enjoy light fluffy puddings? If so, then you’ll want to make this one – dairy free, gluten-free, egg-free but oh so good! And it’s so good no one will believe it’s also healthy — filled with collagen for hair, digestion, nails, skin, and and joints plus flax seeds filled with Omega 3 fatty acids for joints, heart, and brain. In addition, you can add additional milk to make it into a chocolate smoothie. Delicious any way you make it!

Ingredients:

1 cup coconut milk, almond milk, or hemp milk (click here for hemp milk)

¼ – ½ cup spinach leaves (I know – just try it : )

1 avocado

1 squirt of liquid stevia (I like Sweet Leaf Vanilla, Clear, or Chocolate) Or 2 dates Or 2 T honey/maple syrup

Pinch of salt

1 Tablespoon of flax seeds or chia seeds

1 scoop collagen powder (Ancient Nutrition, Further Food, & Vital Proteins brands I like)

2 – 3 Tablespoons cacao powder (or cocoa powder)

Directions:

Add all ingredients in order listed into a high-speed blender.  Mix on low speed and gradually increase to high speed.  You can add more sweetener or milk if desired.  Pour into 1 – 2 cups (depending upon how hungry you are!).  Enjoy!

*Optional – you can refrigerate this for later.  Lasts about 1 – 2 days in frig (if you can resist). Also, you can add ice cubes and blend into a mock “ice cream.”  Delicious and filling! Or add more dairy-free milk when blending to make into a chocolate smoothie.

If you’d like help in figuring out how to eat healthy and incorporate healthy lifestyle factors, even if you have autoimmune, digestive, or chronic health issues, contact me here and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Double Chocolate Chip Cookies

Do you love chocolate? And chocolate chips? Then you’re going to love these Double Chocolate Chip Cookies. They’re rich and will satisfy your chocolate craving. But the great news is they’re gluten-free and dairy-free and so delicious. Everyone in your family will love them, too, even those who don’t eat gluten-free or dairy-free. Try them today!

Ingredients

2 cups almond flour

1 tablespoon arrowroot flour (or tapioca flour)

4 tablespoons cocoa powder (or cacao or carob)

½ teaspoon salt

¼ cup coconut sugar

¼ cup coconut oil or ghee (or use butter if you tolerate dairy)

1 teaspoon vanilla

¼ cup pure maple syrup

1 egg

¼ cup mini chocolate chips (I used Enjoy Life)

Instructions

Preheat oven to 350 degrees. Line 2 cookie sheets with parchment paper.

Mix first five ingredients (dry) in a large bowl. In a smaller bowl whisk together oil, vanilla, maple syrup, and egg. Pour wet ingredients into the dry ingredients. Stir well.

Use a small cookie scoop or a teaspoon and place cookies on cookie sheets. Bake for 12 minutes. Remove and cool on pan for 5 minutes. Remove from pan onto a cooling rack until completely cool.

Enjoy! Store in refrigerator short-term or freezer long-term.

Makes 2 dozen.

Frozen Lemonade (dairy-free)

Is it hot where you are yet? Want something light, cool, and delicious? This healthy frozen lemonade drink is just what you need. It’s a great substitute for those name brand drinks that are high in sugar and calories. I’ve used honey for a lighter sweetness but you can use stevia or monk fruit for sugar-free. Try it today!

Ingredients

½ cup of lemon juice (about 3 large lemons)

½ cup of water

¼ cup of honey (or use stevia or monk fruit for no-sugar)

1 – 2 scoops of a clean protein powder (I used Ancient Nutrition Bone Broth)

2 cups of ice

Instructions

Add lemon juice, water, and honey (or stevia or monk fruit) to a high-speed blender and mix well. Add protein powder and blend. Finally, blend in ice for several minutes. You can add more water or ice for desired consistency. Serve immediately. Recipe makes enough for 2 servings.

Did you like that recipe? Eating healthy doesn’t have to be complicated. There are simple tweaks you can make to eat healthy while still enjoying delicious food that provides energy, vitamins, and minerals. If you’d like to have some help and accountability in eating healthy and achieving your health goals, then contact me here for a free 20-minute strategy session. We can chat and see how we can work together. I’d love the opportunity to hear what you need and how I can help you be your best you! — Leah Cheshire, NBC-HWC

Gluten-Free No Oatmeal “Oatmeal” Cookies

These delicious gluten-free and grain-free cookies taste like oatmeal but don’t have oats in them. Even gluten-free oats may cause reactions in people with gluten allergies or sensitivities due to cross contamination. So avoiding oats completely may be advisable. Adding a bit of cassava flour also gives them an earthy, nuttier flavor. And there’s another sneaky ingredient that provides a nutrient boost and more moisture – zucchini – although it is optional. But these cookies taste like oatmeal cookies and will tickle your taste buds!

Ingredients

2 cups almond meal

2 tablespoons cassava flour

½ cup raw sunflower seeds (optional – roast them first for a nuttier taste)

½ cup raw pumpkin seeds (optional – roast first for a nuttier taste)

½ teaspoon salt

1 teaspoon baking soda

3 ½ teaspoons cinnamon

2 eggs

½ cup pure maple syrup (not pancake syrup)*

15 drops stevia

¼ cup coconut oil, melted

¼ cup palm shortening, melted

Optional – ¼ cup grated zucchini (or minced) or ½ cup raisins

Instructions

  1. Preheat oven to 350 degrees. Line cookie sheets with parchment paper.
  2. In a large mixing bowl combine almond meal, seeds, salt, baking soda, and cinnamon.
  3. Combine the eggs, maple syrup, stevia, coconut oil, and shortening in a smaller bowl.
  4. Mix liquid ingredients into the dry ingredients and stir. Fold in raisins or zucchini if using.
  5. Make a tablespoon-size ball from the batter and drop onto the baking sheet. Flatten down with fingers. Bake for 12 – 15 minutes.
  6. Let cookies cool on pan about 5 minutes. Then remove to a cooling rack. Store in glass container for 2 days or in the refrigerator or freezer for longer.

Do you feel eating healthy is too hard? It’s not if you have the right tools. You simply have to be willing to learn and take baby steps one day at a time. I work with clients privately helping them determine new goals and small doable action steps while providing accountability and support. Many have fatigue, weight issues, brain fog, pain, and autoimmune disorders, but we use nutrition and lifestyle to decrease those symptoms. If you’d like to get help for your health goals, contact me here for a free discovery session. I’d love help you be all you want to be! — Leah Cheshire, NBC-HWC

Healthy Hot Cocoa

When the weather becomes cooler, hot chocolate hits the spot.  And you can stay on a healthy eating plan if you use cacao or carob powder. The benefits of raw cacao powder include magnesium (which has anti-inflammatory benefits and may improve focus), antioxidants (which may help protect your body from free radicals which contribute to aging), iron (helps decrease fatigue and can improve immune function), calcium (helps maintain strong bones), and neurotransmitters like serotonin, tryptophan, and tyrosine (which can help boost mood and relieve stress). You can find raw cacao or carob powder at many grocery stores and on amazon.  If you’re on the elimination phase of an autoimmune protocol, then use carob powder which is compliant. You’ll still get the antioxidant benefits, and it has a slightly sweeter flavor.

Can you use cocoa powder instead?  Sure you can, but just know that cocoa powder has been processed at higher temperatures than raw cacao. The higher temperatures can cause loss of nutrients and enzymes.

Try a cup or two of this smooth and tasty healthy hot chocolate! I think you’ll like it.

Ingredients:

1 cup unsweetened dairy-free milk (coconut, hemp, cashew, macadamia, or almond; click here for a hemp milk recipe) *

1 tablespoon cocoa, cacao, or carob powder (I like Navitas)

1/2 teaspoon vanilla

Optional – 2 – 3 teaspoons protein or collagen powder (I like Ancient Nutrition’s Bone Broth protein, Equip Prime, Further Foods, or Vital Proteins)

10 drops stevia (clear, vanilla, or chocolate) **

Directions:

Pour milk into a small saucepan and warm on the stove over medium heat. Add other ingredients and use a whisk to stir until well blended. Serve immediately. (Note: you can heat the milk in the microwave and then add other ingredients and whisk well.) Add more stevia if you like a sweeter drink. Makes 1 serving.

*I like Native Forest or So Delicious Coconut milk, Living Harvest Tempt Hemp milk (or the recipe above); Making your own is easy – just blend nuts or seeds with water in a high-speed blender)

**I like the Sweet Leaf brand but use whatever you like; instead of stevia, substitute 1/4 teaspoon monk fruit powder. Or 2 teaspoons honey or pure maple syrup if not on a sugar-free plan.

*Note: If you’re on the elimination phase of an autoimmune protocol, then only use coconut milk and carob powder.

Would you like help decreasing your symptoms of fatigue, brain fog, bloating, and weight issues? Or how to eat simple and delicious meals for your health? Or how to use nutrition and lifestyle for your health and wellness from someone who not only has been where you are but has also worked with clients over the years as well? If so, contact me here for a free consult. I am a national board certified health and wellness coach and would love to give you a free 20-minute consult so we can talk and see if we are a good fit to work together. — Leah Cheshire, NBC-HWC

Lemon Tart

This delicious gluten-free lemon curd tart is dairy-free and refined sugar-free, too. Plus, there’s an option for no-sugar at all (using stevia or monk fruit). Decorate it with fruit for a light and refreshing dessert! Perfect for summertime. And if lemon isn’t your thing, scroll to the bottom for a yummy chocolate tart option.

Tart Shell Ingredients

2 cups almond flour, fine ground

1 1/2 cups Bob’s Red Mill Gluten-free flour

6 tablespoons honey or maple syrup (or for no sugar use about 15 drops of stevia or ¼ teaspoon monk fruit powder)

½ cup ghee or coconut oil (melted) or butter if you tolerate dairy

Water – small amount if dough is too dry

Lemon Curd (Filling) Instructions

6 eggs, room temperature

2 tablespoons lemon zest, about 5-6 lemons

¾ cup lemon juice (fresh), about 5-6 lemons

½ cup honey or maple syrup (or sugar-free use 1/2 teaspoon liquid stevia or 1/4 – 1/2 teaspoon monk fruit powder)

1/2 cup ghee, coconut oil, or butter

Toppings – assorted fresh fruit like sliced strawberries, blueberries, blackberries, lemon slices, whipped cream, or coconut whipped cream (scroll down for recipes)

Tart Shell Instructions

*Preheat oven to 350 degrees. Line the bottom of a 9-inch round tart pan or 13” X 4” tart plan with a removable bottom with parchment paper. (If you don’t have a tart pan, no worries. You can use a square or rectangular pan.) Spray the sides with avocado oil or grease with ghee or coconut oil.

*Stir together almond flour and gluten-free flour. Mix in melted oil (or ghee) and sweetener. Add water if needed.

*Press firmly into edge of tart pan first, then into bottom evenly.

*Using a fork, prick the crust all over to prevent the crust from puffing up.

*Bake in oven for 10 -12 minutes until edges are slightly brown. Remove and let cool completely before adding filling.

Lemon Curd Instructions

*Whisk together eggs, lemon zest, lemon juice, and sweetener in a medium-sized saucepan over medium heat. Continue whisking for about 7-10 minutes.

*Add coconut oil (or ghee or butter) and whisk well until it thickens (3-5 minutes).

*Remove from heat. Strain the curd through a fine sieve. Allow to cool. You can refrigerate for another day. If you do, place in a glass bowl and press plastic wrap onto the surface to prevent the formation of a skin.

*Pour filling into tart shell and spread evenly.

*Decorate with fruit and/or whipped cream or whipped coconut cream (recipes below).

*Store in refrigerator. Remove from fridge about 20 minutes before eating. Cut into pieces and serve. Enjoy!

Whipped Cream

1 cup heavy whipping cream

½ teaspoon vanilla

Optional: 1 tablespoon sugar or honey

Put mixing bowl and beaters in the freezer about 30 minutes. Add ingredients to bowl and whip until stiff peaks form. Use for a topping on the tart. Store in the refrigerator for a week.

Coconut Whipped Cream – Click here for recipe.

Chocolate Tart: Click here for recipe.

I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC

Nut Butter Fudge Hearts

Ingredients

½ cup almond butter (or sunflower butter or use whatever nut butter you like)

1/3 cup melted coconut oil (or organic coconut/palm shortening)

1 tablespoon pure maple syrup or honey*

1/2 teaspoon vanilla

2 tablespoons cacao, cocoa, or carob powder

Directions

Mix nut butter, oil, and sweetener in small bowl. Add cacao or cocoa powder and whisk well. Pour into silicone molds or into a small lined pan. Refrigerate or freeze several hours or overnight. Unmold or cut into squares.

Store in fridge for several days or in the freezer for a month. Enjoy!

*For a sugar-free version, substitute 1-2 squirts of liquid stevia or a tiny bit of monk fruit powder for the maple syrup/honey.

Do you like this recipe? Did you realize you can still eat treats even while on a healthy eating plan? You can learn how to incorporate healthy eating into a healthy lifestyle without feeling overwhelmed, deprived, or alone by working with me. So even if you have chronic health issues, digestive or autoimmune issues, you don’t have to feel like there’s no hope. I’d love to talk with you and see if we are a good fit to work together. Schedule a free 20-minute consult by clicking here. — Leah Cheshire, NBC-HWC

Ooey Gooey Chocolate Brownies

Who loves a decadent, delicious brownie that won’t leave you in a sugar coma? How about one that’s ooey and gooey? And gluten-free and dairy-free? Well, you’re in the right place. These can be made egg-free as well. You will love these for holidays, birthdays, any time! Enjoy!

Ingredients

3 tablespoons water

1 tablespoon ground flaxseeds

1 egg (if egg-free use another flax egg – mix 1 T flaxseeds + 3 T water)

2 tablespoons coconut oil

7 ounces chocolate chips or chunks (divide into 4 ounces and 3 ounces) ***

1 1/2 cups almond flour

1/2 cup coconut sugar

1 teaspoon vanilla

1/2 cup coconut milk or almond or hemp milk (click here for hemp milk)

1 mashed avocado

1/2 teaspoon cream of tartar

1/4 teaspoon baking soda

Pinch sea salt

*** Use 70% or higher. I like to use Pascha or Enjoy Life brands of chocolate chips.

Instructions

  • Preheat oven to 350 degrees.
  • In a small bowl mix flaxseeds and water. Set aside for 5 minutes.
  • Melt 4 ounces of chocolate chips with the coconut oil on the stove or in the microwave. Set aside to cool slightly.
  • In a large mixing bowl add the almond flour, coconut sugar, cream of tartar, baking soda, and salt. Mix well and set aside.
  • In your flaxseed mixture add the egg and blend well. Then mix in the melted chocolate, avocado, and milk.
  • Pour into the bowl with the dry ingredients and mix well. Fold in 3 ounces of chocolate chips.
  • Finally, pour batter into a greased 8″ x 8″ square pan or line with parchment paper. Bake at 350 degrees for 30 – 40 minutes. Let cool and cut into bars.

Enjoy! Store leftovers in the refrigerator.

Another option – Sprinkle with powdered sugar and serve with a glass of cold coconut milk or hot cocoa! See my healthy hot cocoa recipe here.

If you’d like help in figuring out how to eat healthy for your health needs, even if you have autoimmune or chronic health issues, click here to set up a free 20-minute discovery call. We we can talk to see if we’d be a good fit to work together.

Pumpkin Bars

When fall arrives, I’m ready to bake using pumpkin and cinnamon. Those flavors and aromas just bring back warm memories of baking when growing up. These pumpkin bars are so tasty. I make them using a gluten-free flour blend, but you can easily substitute regular all-purpose if you aren’t eating gluten free. They are also yummy both with and without the frosting.

Ingredients:

2 cups gluten-free flour blend (or 1 1/2 cups almond flour + 1/2 cup ground flaxmeal)

2 teaspoons baking powder

1 teaspoon baking soda

3 teaspoons cinnamon

½ teaspoon salt

1 teaspoon pumpkin pie spice (or you can use ¼ teaspoon ground cloves,¼ teaspoon allspice, ¼ teaspoon nutmeg, and ¼ teaspoon ground ginger)

3 eggs (or use 2 eggs and 1 flax egg – 1 tablespoons of ground flaxseeds plus 2 1/2 tablespoons water)

1 ½ cups sugar (I used coconut sugar but you can use white or brown, or see below for details for sugar free)*

1 can pumpkin puree (15 oz)

½ cup oil (avocado oil or melted coconut oil or ghee, or if no dairy sensitivities, you could use melted butter)

½ cup unsweetened applesauce

1/2 teaspoon vanilla

1/2 cup dried cranberries (I use the low sugar kind)

Icing: (optional)

½ cup butter, softened, or coconut oil (or use Nutiva Palm Shortening)

8 ounces cream cheese, softened (for dairy free, use Kite Hill dairy-free cream cheese)

1 teaspoon vanilla

2 cups powdered sugar ***

Instructions

  1. Preheat oven to 350 degrees. Line a jelly roll pan (or ½ sheet pan) with parchment paper or grease pan well. Or for thicker bars, use a 13″ x 9″ pan.
  2. In a small bowl whisk flour, baking powder, baking soda, salt, cinnamon, and pumpkin pie spice. Set aside.
  3. Add to your mixing bowl eggs, sugar, pumpkin, oil, applesauce, and vanilla and beat for several minutes.
  4. Slowly add dry ingredients and mix on low. Fold in cranberries. Pour into pan and spread evenly.
  5. Bake for 25-30 minutes until toothpick inserted is clean. Cool on cooling rack. Do not cut yet. (You’ll do that after they are frosted.)
  6. In your mixing bowl add cream cheese, butter, and vanilla. Mix well. Add powdered sugar a small amount at a time and mix well.
  7. Frost the bars. (Note: frosting is optional because the bars are delicious without.) Refrigerate a few hours. Then cut and enjoy!

*If you want a sugar-free option in the bars, you can substitute ½ teaspoon of monk fruit powder for every cup of the sugar. Or use a squirt of liquid stevia.

*** Healthier powdered sugar options include: Judee’s Powdered Maple Sugar. Swerve and Lakanto both have powdered sugar swaps, but just be aware they contain sugar alcohols (like erythritol) which can cause digestive symptoms in some people.

And remember this is a treat to enjoy, not something to be eaten every day. So enjoy it as an occasional goodie.

Do you feel eating healthy is too hard? It’s not too difficult when you have the right tools. You simply have to be willing to learn and take baby steps one day at a time. I work with clients privately helping them determine new goals and small doable action steps while providing accountability and support. Many have fatigue, weight issues, digestive conditions like IBS, brain fog, pain, and autoimmune disorders, but we use nutrition and lifestyle to decrease those symptoms. If you’d like to get help, contact me here for a free discovery session. Not only have I helped others but I’ve also walked this journey myself. I’d love help you, too! — Leah Cheshire, NBC-HWC

Pumpkin Cookies

These gluten free and dairy free cookies have delicious and healthy pumpkin plus cranberries. Pumpkin has vitamins A, B, and C plus the minerals calcium, potassium, and magnesium. And pumpkin and cranberries are rich in fiber. You can also add toasted pumpkin seeds for extra crunch. And if you can eat dairy, I give you options for that. I use a small cookie scoop because I like eating more cookies. Yes, it’s psychological, I know : ) But you can use a large scoop. And here’s a secret – I’ve had people who don’t even eat gluten-free tell me they love these pumpkin cookies, so I’m sure you and your family will, too!

Ingredients

1 1/4 cup gluten free flour

1/4 cup ground flaxseed meal

1 cup almond flour

1/2 teaspoon baking soda

3 teaspoons cinnamon

1/2 teaspoon pumpkin pie spice

¼ teaspoon salt

1/4 cup honey or pure maple syrup *

¼ teaspoon monk fruit powder *

1 cup pumpkin

1/4 cup applesauce

3 tablespoons coconut oil, melted (or ghee or butter)

1 egg

1/4 cup water

Optional – 1 cup dried cranberries, unsweetened or low sugar **

Optional – ½ cup toasted pumpkin seeds or mini chocolate chips (I like Enjoy Life or Pascha)

*Sweetener: If you like your cookies sweet, you’ll probably want to use a little more sweetener. You can add more honey or pure maple syrup. Or completely make these with no sugar by substituting 1/2 – 3/4 teaspoon monk fruit powder per cup of sugar. So in this recipe you’d probably use a total of about 1/2 teaspoon. Or use stevia.

**Cranberries – I like adding cranberries to give the cookies a little extra sweetness and texture, but they are delicious without. Or you could swap raisins.

Instructions

  1. Preheat oven to 350 degrees. Line 2 – 3 cookie sheets with parchment paper.
  2. Mix dry ingredients in large bowl.
  3. In a small bowl mix wet ingredients.
  4. Add wet ingredients to dry ingredients and stir well.
  5. Fold in cranberries or pumpkin seeds or chocolate chips, if using.
  6. Use a small cookie scoop or a spoon to scoop cookie balls onto cookie sheet. (Spray scoop or spoon with avocado oil or your favorite oil to make it easier to release dough.)
  7. Bake for 8 minutes. Then remove pan from oven and flatten each cookie ball with a greased spoon (or your finger) and bake 3-5 minutes more until done. Cool on pan a few minutes and then remove and place on a cooling rack. Enjoy!

*Store cookies in an air-tight glass container for a couple of days on the counter or in the refrigerator or freezer for longer storage.

Enjoy desserts but think you have to give them up to eat healthy and have a healthy lifestyle? That’s not true. You can eat delicious and healthy food even when following a healthier lifestyle and eating anti-inflammatory foods. And if you have weight issues, brain fog, fatigue, and trouble keeping weight off, you can as well. But sometimes we need guidance and help from someone else who has been there herself. And that’s me! I have been where you are with the same symptoms but have helped myself plus as a health and wellness coach, I have helped many other clients as well. So let me help you, too. I’d love the honor to work with you. Reach out by clicking here to schedule a 20-minute discovery consult. — Leah Cheshire, NBC-HWC

Rice Crunchy Bars

Do you love granola bars for the convenience as a breakfast or snack when you’re on-the-go? But now that you’re gluten-free, you’re discouraged because so many on the grocery shelves have gluten and a lot of junk ingredients? If so, no worries. This rice crunchy bar recipe is delicious and quick as well as gluten-free. Plus, no junky chemicals or ingredients you can’t pronounce. Try them today and let me know what you think!

Ingredients:

3/4 Cup almond butter

1/2 Cup sunflower butter

1/4 Cup raw honey

3 tablespoons coconut oil

3 Cups brown rice cereal (Barbara’s or Whole Foods 365)

1/4 teaspoon sea salt

1/4 -1/2 cinnamon

Directions:

Prepare an 8 x 8 inch pan with parchment paper. Add almond butter, sunflower butter, honey, and coconut oil into a small pan. Heat on low on the stove until melted. Stir well. In a small bowl add cereal, salt, and cinnamon. Mix well. Then pour dry ingredients into the pan with melted ingredients. Stir well. Pour mixture into your prepared 8 x 8 inch pan. Freeze for an hour or more. Cut up into bars. Store in freezer.

Option: roll mixture into small balls instead of making into bars.

Want help in your health goals and accountability for daily steps, even if you have chronic health conditions, autoimmune, digestive issues, brain fog, fatigue, and pain? If so, contact me here for a free 20-minute discovery call. We can talk to see if we’d be a good fit to work together.

Valentine’s Day Parfait

How about a light, fruit-inspired dessert for Valentine’s Day? Or maybe even a breakfast or snack?  Try this parfait – luscious, homemade whipping cream (EASY) with layers of strawberries and blueberries. Looks delicious and is! And you can make it dairy-free or if tolerate dairy with real whipping cream. Yum!

Ingredients

1 pint heavy whipping cream (*if dairy-free, use coconut cream – see note below)

1 – 2 teaspoons vanilla

8 strawberries, fresh

½ – 1 cup blueberries, fresh

Optional – few chocolate chips, gluten-free and dairy free like Pascha or Enjoy Life or Hu

Directions

Wash blueberries and strawberries. Slice strawberries. Set fruit aside. Pour whipping cream into a stand mixer bowl (or large bowl if using a hand mixer). Add the vanilla. Mix for about 5 minutes until peaks form. Use a pretty glass or dish and layer whipping cream and berries. Top with berries and chocolate chips, if desired. Delish! Serves 2.

*Dairy-free Option – To make with coconut cream, refrigerate overnight 1 can of full-fat coconut milk. Don’t use the boxed milk because it won’t work. Slowly open can and remove the top hardened portion – the cream. Set aside the liquid for smoothies or another use. Put cream in stand mixer bowl or large bowl if using a hand mixer. Add vanilla. Whip until peaks form. Use as directed above.

Enjoy desserts but think you have to give them up to eat healthy and have a healthy lifestyle? That’s not true. You can eat delicious and healthy food even when following a healthier lifestyle and eating anti-inflammatory foods. And if you have digestive issues, brain fog, fatigue, and trouble keeping weight off, you can as well. But sometimes we need guidance and help from someone else who has been there herself. And that’s me! I have been where you are with the same symptoms but have helped myself plus as a national board certified health and wellness coach, I have helped many other clients as well. So let me help you, too. I’d love the honor to work with you. Reach out by clicking here to schedule a 20-minute discovery consult. — Leah Cheshire, NBC-HWC

Yogurt Parfait

This delicious parfait is not only pretty but healthy and tasty. And easy to make. I use dairy-free unsweetened coconut yogurt, but you can use whatever type of yogurt you prefer. Just read the label so you’re not getting extra sugar or chemicals or ingredients you don’t want. And you can add any type of toppings you like.

Ingredients

  • 1 cup dairy-free unsweetened yogurt (coconut, almond, cashew, etc.)
  • 2 teaspoons coconut sugar or honey (or use stevia or monk fruit for no sugar)
  • 1 Tablespoon cacao or cocoa powder (or carob powder)
  • Optional toppings: gluten-free and dairy-free chocolate chips, granola, blueberries, strawberries

Instructions

  • Mix sugar or sweetener with yogurt in small bowl or cup.
  • Remove 1/2 cup to another bowl and add cacao or cocoa powder. Stir well.
  • Alternate layers of vanilla and chocolate yogurt in a pretty glass or dish.
  • Top with chocolate chips, berries, granola, or your favorite toppings.
  • Enjoy or refrigerate until you’re ready to dig in!

This makes 1 big serving or you can make 2 smaller servings. Enjoy! Use your imagination for the toppings. And if you like it a bit sweeter, simply add some more!

Did you realize you can eat healthy without feeling deprived? Eating healthy is one of the simplest things you can do to help decrease your fatigue, brain fog, pains, and help with mood and weight management – even if you’re over 40. Contact me here, and we can set up a free 20-minute consult to talk to see if we’d be a good fit to work together. I’d love to help you see how physical health is related to your emotional and spiritual health and how taking one small step a day really is beneficial. I’ve helped many other clients as well as myself so I know I can help you, too. You don’t have to do this alone! — Leah Cheshire, NBC-HWC