Healthy Banana Bread

 From: https://cookieandkate.com/healthy-banana-bread-recipe/#tasty-recipes-23985-jump-target

Servings:  1 loaf

INGREDIENTS

• ⅓ cup melted coconut oil 
• 2 flax eggs (2 Tbsp ground flaxseed and 6 Tbsp water mixed together.  Let sit 5 min)
• 1 cup mashed ripe bananas (about 2 ½ medium or 2 large bananas)
• 8 madjool dates, double for smaller varieties.  (optional)
• ¼ cup milk of choice or water
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon, plus more to swirl on top
• 1 1/2 cups  white whole wheat flour or regular whole wheat flour**
• Chopped walnuts to taste
• Chocolate Chips to taste

INSTRUCTIONS

1. Preheat oven to 325 degrees Fahrenheit and grease a 9×5-inch loaf pan.
2. In a food processor add your dates (if you want a sweetness to the bread, add the dates) and mix just long enough to start to break them up.  Add one banana, and blend until the dates are small pieces.  
3. Mix in the rest of the bananas, oil, flax eggs and vanilla beat well.  With the food processor running, then add milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
4. In a separate mixing bowl, add the baking soda, four, and cinnamon, blend. 
5. Pour the wet ingredients into the dry and mix.  Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
6. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
7. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

Alanna's Pumpkin Cranberry Loaf

 From:  https://www.loveandlemons.com/alannas-pumpkin-cranberry-nut-seed-loaf/

Servings: 1 loaf

Ingredients

• 1½ cups (175 g) raw walnut halves
• 1 cup (140 g) raw pumpkin seeds (pepitas)
• 2¾ cups (250 g) GF old-fashioned rolled oats
• 1/2 cup (145g) dried cranberries
• ½ cup (90 g) flaxseeds
• ⅓ cup (30 g) psyllium husks
• ¼ cup (40 g) chia seeds
• ¾ tsp ground cinnamon
• ½ tsp freshly grated nutmeg
• 1 (15-oz) can unsweetened pumpkin puree
• 1 cup water (235 ml) water
• ¼ cup (60 ml) maple syrup
• ¼ cup (60 ml)  olive oil
• 
  
• Instructions

1. Position a rack in the center of the oven and preheat to 325°F (165°C). Spread the walnuts and pumpkin seeds on a small, rimmed baking sheet and toast until golden and fragrant, shuffling the pan occasionally, 10-15 minutes. Remove from the oven.
2. Meanwhile, in a large bowl, stir together the oats, cranberries, flaxseeds, psyllium husks, chia seeds, salt, cinnamon and nutmeg to combine. Stir in the hot walnuts and pumpkin seeds. Add the pumpkin puree, water, maple syrup and sunflower oil and stir well with a sturdy wooden spoon or your hands to make sure the "dough" is moistened throughout and evenly distributed.
3. Line a 9 by 5-inch loaf pan on all sides with parchment paper and scrape the dough into the prepared pan, packing it in and rounding it slightly on top; it won't rise in the oven. Cover tightly with a piece of plastic wrap and let sit at room temperature for 2-8 hours.
4. When ready to bake, preheat the oven to 400°F. Bake the loaf for 1 hour and 15 minutes; it will be deeply bronzed on top and feel firm to the touch. (Note: Let it cook the whole time even thought the outside will be very dark). Let cool completely, at least 2 hours.  It will keep, refrigerated airtight, for up to 2 weeks.

No Bake Cookies

 From:  https://halftheclothes.com/favorite-fructose-free-dessert-no-bake-cookies/

• 1/3 c maple syrup (can use honey, too)
• 1/4 c coconut oil 
• 1/2 c peanut butter (sub 1/2 c. of any ground nuts if you need)
• 1/4 c cocoa powder
• 1/4 tsp vanilla extract (to taste)
• 1/2 tsp almond extract (to taste)
• 1 c. oat four 

Do this:

1. Over low heat, warm coconut oil, maple syrup, and nut butter and stir until it’s melted.
2. Add cocoa powder, stir thoroughly.
3. If mixture is still too hot to leave your finger in, wait until it cools a bit or extract will evaporate (it’s alcohol based). Once mixture is cooled enough to touch, add extract.
4. Stir in oat flour.
5. Wait until mixture cools near room temp or it will be hard to form into cookies.
6. Scoop onto waxed paper, let sit in the freezer for 10-20 mins, remove to air-tight container and store in the freezer.
7. Try really hard not to eat them all in the same day.

Sugar Cookies

 From:  https://detoxinista.com/almond-flour-frosted-sugar-cookies/#wprm-recipe-container-23194

Servings: 16

INGREDIENTS

• 1 1/2 Cups Oat Flour
• 1/4 cup arrowroot starch 
• 1 tablespoon melted coconut oil 
• 5 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• 1/2 teaspoon baking soda
• 1/2 teaspoon almond extract 

INSTRUCTIONS

• Preheat oven to 350 and line a large baking sheet with parchment paper. In a large bowl, combine the oat flour and arrowroot starch and whisk well, breaking up any clumps.
• Add in the oil, maple syrup, vanilla, baking soda, and almond extract. Stir well, until a thick, sticky batter is created.
• Using a 1-ounce cookie scoop, drop the batter by rounded tablespoons onto the prepared baking sheet. Flatten the dough with your fingers, as these will not spread significantly when baked. (They will expand slightly.) Alternatively, you can roll the dough between two sheets of parchment paper, and use a cookie cutter to make cut-out shapes. This works best with dough that has been chilled for 30 minutes, but you don't have to! 
• Bake at 350ºF until the cookies have puffed up, about 8-10 minutes. I take them out after 8 minutes, so they will have a soft center, but leave them in longer for a more firm, crisp cookie. These cookies will still feel soft and fragile when you take them out of the oven; let them cool completely on the pan before attempting to handle them.

Notes from the website: 

If you don't want to use arrowroot starch, I've also made this recipe with 2 full cups of almond flour instead. In that case, you may need to use 2 more tablespoons of coconut oil, to help the dough come together.

This recipe can also be made with 1/4 cup of honey, instead of maple syrup, if you don't need the recipe to be vegan. Butter can also be swapped for coconut oil.

Fruit and Nut Yogi Bars

 From:  https://www.wholeheartedeats.com/fruit-and-nut-yogi-bars-html/

Servings:  15

3 Cups Oats (Gluten free if needed)
1 Cup Flour (whole grain or gluten free)
½ tsp. Sea Salt
1 tsp. Baking Soda
1 tsp. Cinnamon
1 tsp. Ginger
¼ tsp. Nutmeg
¼ tsp. Black Pepper
⅛ tsp. Cardamom
Pinch Cloves
⅓ Cup Unsweetened Apple Sauce
2 Tbsp. Coconut Oil, melted
1 Cup Plant Based Milk
1 tsp. Vanilla
¾ Cup Seeds or Nuts ( I used Pumpkin Seeds)
¾ Cup Dried Fruit of Choice ( I used half Raisins and half Cranberries)

Procedure:
1. Combine the oats, flour, salt, baking soda, cinnamon, ginger, nutmeg, pepper, cardamom, and cloves in one bowl.
2. In another bowl combine the apple sauce, melted coconut oil, milk and vanilla. 
3. Add the wet ingredients to the dry ingredients and mix just until combined. Add the dried fruit and seeds/nuts.
4. Scoop ¼ cup of mixture and form into a little bar shape (you can also form it into a round cookie). Bake at 175 C (350 F) for approximately 11 minutes or until the bottoms are golden. Store extra bars in the refrigerator or freezer for longer use.

Lasagna

 From:  https://amindfullmom.com/instant-pot-lasagna/

Servings: 6

Ingredients

• ▢6-8 no-boil or oven ready lasagna noodles
• ▢1/2 pound hamburger (replace with a mix of broccoli, carrots, and zucchini diced small for a vegetarian option *I think adding tomato paste to veggies add flavor)
• ▢2 teaspoons Italian seasoning divided
• ▢1 teaspoon minced garlic
• ▢¼ teaspoon crushed red pepper flakes optional
• ▢½ onion chopped
• ▢16 ounces ricotta cheese


• ▢1 egg
• ▢½ teaspoon garlic powder
• ▢⅓ cup Parmesan cheese freshly grated
• ▢3 cups spaghetti sauce (I like the organic sauce from Aldi)
• ▢2 cups shredded Mozzarella Cheese divided
• Instructions

• Turn the Instant Pot to Saute and let heat for a couple of minutes.
• Saute meat until most of the pink is gone.  (If using the vegetarian option: Cook your veggies in a saute pan until they are bright and colorful.  If there is water in the pan after cooking, pour off.  Add the 6 oz can tomato paste.  Mix. )


• Add 1 teaspoon Italian Seasoning, minced garlic, and diced onion. Saute for 3-5 minutes.  
• Once meat is browned, remove from pressure cooker using a slotted spoon. Turn Instant Pot off.
• Pour in 1 ½ cups of water into the Instant Pot Inner Pan and Scrape up any browned bits of meat with a spoon or spatula.
• Add in trivet to the Instant Pot right over the water.
• Mix together the ricotta cheese with an egg, 1 teaspoon Italian Seasoning, ½ teaspoon garlic powder, and grated Parmesan cheese. If you want a little kick to your lasagna, add in the crushed red pepper flakes as well.
• In a 7 by 3-inch springform pan or 7 by 3-inch oven-safe cake pan, layer the ingredients for the lasagna. Start with a thin layer of marinara sauce. Break up oven-ready lasagna noodles to fit to cover the bottom of the baking pan. Top with half the ricotta cheese mixture. Sprinkle with half the meat and onion mixture. Cover the meat mixture with marinara sauce and then sprinkle with light layer of mozzarella cheese. Add another layer of lasagna noodles, breaking to fit in a single layer over the marinara sauce. Top with remaining ricotta cheese mixture. Sprinkle with remaining meat mixture. Top with another layer of marinara sauce and then sprinkle with a light layer of mozzarella cheese. Add the final layer of lasagna noodles, breaking to fit again. Top with a generous layer or tomato sauce. Sprinkle generously with shredded Mozzarella Cheese.
• Place the lasagna pan on a tin foil “sling” to help lower and lift lasagna out of Instant Pot and then place the lasagna on the trivet inside the pressure cooker. If you are worried about condensation forming on the top of your lasagna, loosely cover with foil.This will prevent any condensation from forming on the cheese layer.
• Place lid on pressure cooker and be sure your instant pot is sealed.
• Set to cook on high pressure for 22 minutes if NOT covered with foil, 27 minutes if covered with foil.
• Let the pressure release for 10 minutes and then do a quick release for any remaining pressure.
• If you would prefer a browned top to your lasagna, remove lasagna from the Instant Pot and place on a cookie sheet. Place lasagna under broiler for 3-6 minutes, watching carefully, as to not burn.
• Let the lasagna sit for 10 minutes before serving. 

Equipment Needed

• Electric Pressure Cooker (6 or 8 quart)
• 7 inch springform pan

Notes

Condensation: If you are worried about condensation forming on the top of your lasagna, loosely cover with foil and add 5 minutes to cook time. This will prevent any condensation from forming on the cheese layer. If you skip that step, just lightly dab off any moisture that occurs and then broil to perfection!

To Prepare in Advance: Assemble and refrigerate for up to 24 hours before pressure cooking (I would recommend using a 7-inch cake pan versus a springform pan to prevent leaks.)

Storage: Store leftover lasagna in a sealed container for up to 3 days in the refrigerator. 

Paleo Chocolate Chip Cookies

 From:  https://www.paleorunningmomma.com/paleo-vegan-chocolate-chip-cookies/

Servings:  14 cookies

Ingredients

    10 medjool dates or 20 smaller dates, pitted

• 3/4 cup smooth almond butter unsweetened
• 1 1/2 tsp pure vanilla extract
• 3 tbsp coconut oil melted and cooled to almost room temp
• 1 cup oat flour
• 1/4 cup whole wheat or sorghum flour
• 1/2 tsp baking soda
• 1/4 tsp fine grain sea salt
• 1/2 cup mini chocolate chips***

Instructions

1. If you're using dates to sweeten, you'll need a food processor or high speed blender.
2. Preheat your oven to 350 degrees and line a large baking sheet with parchment paper.
3. Process the dates briefly just to break them up a little.  Add the almond butter to form a paste, then process in the remaining ingredients, except for the chocolate.
4. 
   
5. The mixture will feel greasy due to the almond butter and coconut oil, but don't worry! Stir in chocolate, and then add more on top right before baking since the chocolate sometimes has trouble "sticking" to this dough.
6. Shape into 12-16 cookies on the prepared baking sheet, flattening since they won't spread 
7.  much, add a few more chocolate chips on top if desired. Bake in the preheated oven 8-10 minutes or until just set, they can be a bit under baked without an issue, don't over bake.
8. Cool on wire racks and enjoy!

Recipe Notes

**Alternatively you can sweeten with 4-6 tbsp pure maple syrup

Akkermansia Muciniphila

 Getting To Know Your Gut Bugs: Akkermansia Muciniphila | Dr. Mark Hyman

A.Muciniphila is one of the most beneficial bacatria for your gut.  This article discusses food that helps to promote it in your gut.  

Akkermansia loves ellagic acid, a polyphenol prevalent in berries and some nuts (29). It also loves catechins and tannins from green tea (31). Here’s a list of foods that naturally increase Akkermansia levels (8)(30-32):

• Pomegranates
• Cranberries
• Raspberries
• Blackberries
• Blueberries
• Strawberries
• Grapes
• Apples
• Walnuts
• Pecans

Phytoestrogens

 https://www.healthline.com/nutrition/foods-with-estrogen

Interesting article on Phytoestrogens.  They mimic estrogen in the body, and maybe helpful as your body goes through menopuase.

flax seed, sesame seed powder, strawberries, cranberries, raspberries

Frozen Chocolate Cookies

Based off of this recipe:  https://halftheclothes.com/favorite-fructose-free-dessert-no-bake-cookies/ 

Makes 10 cookies

• 1/4 c coconut oil
• 1/4 cup maple syrup (depending on taste you might add more)
• 1/2 c Mixed nut and seed butter (or nut/seed butter of choice)
• 1/4 c cocoa powder
• 1/4 tsp vanilla extract (to taste)
• 1/8 tsp almond extract (to taste)
• 1 c. oat flour (may need a little more to get it thick enough)

1. Add coconut oil, maple syrup, and nut butter in small pan over lower heat.  Stir until it’s melted.
2. Add cocoa powder, stir thoroughly.
3. If mixture is still too hot to leave your finger in, wait until it cools a bit or extract will evaporate (it’s alcohol based). Once mixture is cooled enough to touch, add extract.
4. Stir in oats.  You want it think enough not to run across the cookie sheet.
5. Scoop onto waxed paper, let sit in freezer for 10-20 mins, remove to air-tight container and store in freezer.