Granola bars are a quick, on the go food but usually the ones you buy are full of sugar and things that are not so healthy. This recipe is a healthier option.

One thing I like about granola and granola bars is that you can use whatever nuts and dried fruits you want. Just substitute with whatever you have on hand.

Ingredients:
1 1/2 cups mashed ripe banana (about 3 bananas)
2 cups old-fashioned oats
1 cup almonds
1 cup walnuts
1/2 cup Golden flaxseed meal
1/4 cup unsweetened dried wolfberries
1/3 cup sugar-free chocolate chips
1/4 cup melted butter or coconut oil
1/4 cup Swerve or other natural sweetener
1/2 teaspoon salt
2 tsp. pure vanilla extract
1–2 drops cinnamon essential oil
2 large egg whites

Directions:
Preheat the oven to 250 degrees. Line a large baking sheet with parchment paper.

In a large bowl, mash the bananas until smooth. Stir in the vanilla and cinnamon essential oil.

In a food processor, pulse almonds and walnuts intermittently, until most of the nuts are in chopped into large pieces.

Add the oats, sunflower seeds, Swerve, golden flaxseed meal Pulse just until everything is mixed well. Don’t over-process! Most of the seeds should be intact.

Add banana mixture and pulse to mix. Add the egg white to the food processor. Whisk together the melted butter and vanilla extract in a small bowl, and evenly pour that in, too. Add chocolate chips.

Pulse a couple times, mix a little from the bottom toward the top with a spatula, then pulse a couple times again. Repeat as needed until everything is coated evenly.

Spoon and press mixture into a prepared baking dish.

Bake for 25–30 minutes until firm and lightly golden along the edge. Place dish on cooling rack for 10 minutes; then lift the bars out by lifting the parchment paper. Place granola slab on a cooling rack, and allow to cool.

Slice into bars, and enjoy!

NOTE: These bars will keep longer if stored in an air–tight container or bag in the fridge or freezer.

These days I have been sticking pretty seriously to a Keto diet because of serious health issues. My tastes generally run toward the crunchy salty, but there are some days you just need something to satisfy the sweet tooth. These cookies are really yummy plain or with a bit of cream cheese spread on top.

Keto Low Carb Cinnamon Butter Cookies

Ingredients

1 3/4 cups Almond Flour
1/4 cup Coconut Flour
1 tsp xanthan gum
1/2 cup Monkfruit or Swerve sweetener (I like to use half Swerve and half other sweetener)
1/2 cup salted butter
1 tsp vanilla extract
2 tsp ground cinnamon
5 drops Young Living Cinnamon Vitality Essential Oil

Directions

Pre-heat oven to 300

Cream the butter and sweetener until light and fluffy. This is very important for a good cookie texture. Cream your butter and the sweetener with your mixer for about 10 minutes, scraping the bowl 2-3 times to make sure any streaks of butter are combined.

Add remaining ingredients and mix until well combined.

Roll into 16 balls. I like to flatten and shape them but you can place the balls, then press with a fork. Place on a parchment paper lined cookie sheet.

Place in the oven and bake for 15 minutes. If you want a softer cookie, take them out around 12 minutes.
Cool on a wire rack.

Nutrition Information for Keto Cinnamon Butter Cookies Recipe:

1 serving (1 cookie)

Calories: 140
Total Fat: 14g
Sodium: 49mg
Carbohydrates: 4g Dietary Fiber = 2g Net Carbs= 2g
Dietary Fiber 2g
Sugars: 1g
Protein: 3g

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This is a Basil Spinach Pesto recipe you can use with pasta, on bread or sandwiches, salads, chicken or whatever you choose.


Ingredients:
4 cups spinach leaves, washed
1/4 cup of walnuts or pine nuts
1 clove of garlic, peeled
1 teaspoon sea salt
1/8 teaspoon black pepper
1/4 cup Parmesan cheese
1/4 cup extra-virgin olive oil
2-3 drops Basil Vitality Essential Oil


Combine all ingredients in a food processor.
Mix until combined. Scrape sides to get all the spinach leaves, if needed.
Store in airtight glass jar.


You could also freeze this pesto sauce in an ice cube tray. Just pop out a couple of cubes from the freezer and add to a pasta dish for a quick and easy meal. If you freeze the pesto, omit Parmesan cheese and add after thawing.




Einkorn Basil Vitality Pesto

Basil Spinach Pesto Pasta


Ingredients
9 oz Einkorn Rotini Pasta
1 small clove garlic
1/4 cup pine nuts
1 cup Grated Parmesan Cheese
3 tbsp Basil Spinach Pesto (or to taste)
1/4 cup olive oil
2 drops Young Living Lemon Vitality Essential Oil

Cook the pasta in the boiling, salted water according to directions.
Drain and transfer to a large bowl. Add the pesto, Lemon Vitality Essential Oil and toss.
Taste for salt and pepper, and add a drizzle of oil, if you like.




If you are like me and are looking for healthier options to satisfy an occasional craving for something sweet, you may want to try recipes sweetened with dates. I have made Date Truffles before. Oh how YUMMY!


If you have been following me for any length of time you know that I try to keep away from sugar and other things that increase inflammation and pain. Processed sugar is an ingredient I always regret indulging in. Confession time: I occasionally give in to the nasty temptation. About once a year I want jelly beans. I LOVE the black licorice ones. 😉


Thankfully there are lots of great, healthy ingredients to give you healthier options. Dates are a little carby but they are a FAR healthier option than sugar. They are also a great source of iron, potassium, and B-vitamins.


I hope you enjoy this recipe as much as I did.


Fudgy Sugar Free No-Bake Brownies With Peppermint Essential Oil


Ingredients
2 1/2 cups pitted dates
1 1/2 cups cup almonds
6 tbsp cocoa powder
1 1/2 tsp pure vanilla extract
2 tsp water
1/4 tsp salt
2 or 3 drops Young Living Peppermint Vitality Essential Oil


Directions
Combine the dates, almonds, cocoa, vanilla, water, peppermint essential oil and salt in a food processor. Process until smooth, scraping down as needed. It will seem dry at first. Don’t add any extra water.


Line an 8-inch square baking pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan.


Refrigerate brownies for at least 2 hours. Store covered in the fridge. I store mine in the freezer and pull out whatever I need for a day.




Nutrition Information Per Brownie: (Based on 25 brownies)
Calories: 118
Carbohydrates: 9.75g
Fiber: 1.4g
Fat: 5g
Saturated Fat: .36g
Cholesterol: 0mg
Sugar: 4.52g



You may also want to try my Date Truffles recipe. It could also be pressed into a pan and made into a brownie. 🙂


Potato Salad has always been one of my favorite side dishes. Not just a summertime favorite but all year. I love potatoes of any kind but they are a bit carby so whenever I am trying to lose weight, potatoes are not such a great idea. As I get older, low carb/keto is a means to manage pain and inflammation.

I really enjoy cauliflower in stir fry but when I tried it as a replacement for potatoes I wasn’t all that impressed. It had the cauliflower taste which was kind of disappointing. Well, all that changed when I got a great tip from George Stella. He said to cook the cauliflower in water instead of steaming to get a more potato like flavor. I tried that and all I can say is WOW! That made a world of difference.

Anyway, Here’s my recipe. It’s spicy. If you prefer the not so spicy, leave the hot peppers out. 😉

Spicy Vitality Mock Potato Salad

1 large head cauliflower, cleaned
5 hard-boiled large eggs, chopped
2 stalks celery, finely diced
1/3 cup onion, finely diced
1/4 cup pickled jalapenos, chopped
1/4 cup red peppers, chopped
3/4 cup mayonnaise
1 TBS yellow mustard
1 tsp salt teaspoon salt
1/4 teaspoon black pepper
2 drops Dill Vitality Essential Oil

Garnish with cilantro or parsley.

Boil a large pot of water over high heat. Chop cauliflower into small pieces.
Cook the cauliflower pieces in the boiling water for about 5 minutes, until tender.
Drain cauliflower and rinse with cold water to stop the cooking process. Let the cauliflower sit in the strainer a bit to drain and dry.

Place the cauliflower in a bowl with all of the remaining ingredients. Mix. Place in the refrigerator for a couple hours before serving. I like making it the day before. The flavors meld nicely.


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