[fusion_builder_container hundred_percent="no" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_imageframe image_id="1969" style_type="none" stylecolor="" hover_type="none" bordersize="" bordercolor="" borderradius="" align="center" lightbox="no" gallery_id="" lightbox_image="" alt="" link="" linktarget="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]http://www.bigpicturehealth.com/wp-content/uploads/paleo-shortbread.jpg[/fusion_imageframe][fusion_separator style_type="none" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" sep_color="" top_margin="20" bottom_margin="20" border_size="" icon="" icon_circle="" icon_circle_color="" width="" alignment="center" /][/fusion_builder_column][fusion_builder_column type="1_1" layout="3_5" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text] Paleo Shortbread with a LCHF Option When you need a healthier version of a treat for the holidays – or anytime! Traditional short bread is comprised of wheat flour, sugar and butter; a combination of ingredients now known to contribute to obesity, metabolic syndrome, gut dysbiosis and fatty liver. This alternative, when used occasionally is great – according to my family and friend taste-testers. Categories(s): Desserts, Paleo, Ketogenic (optional version) Benefits: a holiday treat you can feel good about, comes with a low carb healthy fat version, great for dunking in your hot tea or coffee Makes: about 20-25 1”x1” shortbread cookies Ingredients BASE: 2 cups blanched almond flour 1/4 cup arrowroot starch 1 tbsp coconut flour 1/4 cup ghee (see recipe on this website for making your own or use store bought) 1/4 cup pure maple syrup (or ¼ cup Swerve for Keto version) 1 tsp vanilla extract 1/2 tsp almond extract TOPPING: 3/4 cup 85% or 100% dark chocolate chips; I like the Pascha organic brand 2 tsp coconut oil 1/4 cup chopped nuts of choice such as walnuts Method: Preheat the oven to 300 degrees F. Prepare a 8”x8” baking pan by coating the pan lightly with palm shortening or butter or ghee and lining it with parchment paper. Leave enough parchment paper to provide handles to lift the shortbread out after the first bake. Combine all base ingredients in a food processor. Blend on low until all ingredients are combined. Press into the prepared pan. If the dough is sticking to your hands wet your hands with water or use a rubber spatula. Smooth the top and then cut through the dough using a dough scraper or butter knife making first about 1-inch vertical lines and then 1-inch diagonal lines. Bake for about 20-25 minutes until shortbread is evenly golden. Be careful to avoid over-browning. Remove from oven. Let sit for 5 minutes. Then, using the parchment handles carefully lift shortbread from pan and set on a cutting board. If the dough grew back together use a chef’s knife to recut lines. Create a little space between the individual cookies, leaving them on the parchment. Next slide the parchment onto a baking sheet and return the cookies to the oven. Turn off the heat and let them sit in the oven to crisp up for 5-10 minutes. Again, keep an eye on them to avoid over-browning. Remove from oven and cool completely. Make the chocolate topping next by carefully heating the combined chocolate chips and coconut oil in a glass container in the microwave. Use medium-high heat for 30 seconds at a time, stopping to stir the chocolate. Be careful as chocolate chips burn easily in the microwave. Once melted use a butter knife to coat the top of each shortbread cookie with the topping. If desired sprinkle the top with walnuts or nuts of your choice before the chocolate sets. Store in an airtight container. Provided by Tracey Long, MPH, RDN at www.bigpicturehealth.com [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_imageframe image_id="1224" style_type="none" stylecolor="" hover_type="none" bordersize="" bordercolor="" borderradius="" align="center" lightbox="no" gallery_id="" lightbox_image="" alt="" link="" linktarget="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]http://www.bigpicturehealth.com/wp-content/uploads/clip_image002-10.jpg[/fusion_imageframe][fusion_separator style_type="none" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" sep_color="" top_margin="20" bottom_margin="20" border_size="" icon="" icon_circle="" icon_circle_color="" width="" alignment="center" /][/fusion_builder_column][fusion_builder_column type="1_1" layout="3_5" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text] Lower Carb Brownies Here is a gluten free, Paleo and low carb version of the great American brownie. Use this recipe occasionally to make a special treat that is made with healthy fat and is much lower in sugar than a traditional brownie. I recommend this recipe to my clients with neurodegenerative conditions, cancer and diabetes. Categories(s): dessert, Paleo Benefits: When your goal is to eat a lower carb, higher fat diet, but you just want a special occasional treat this is one that I feel good about recommending to you. There is a similar recipe in my blog. This one has been modified a bit as I tend to try to improve recipes as I go. Ingredients: 8 ounces dark chocolate (68 to 72% cacao content), chopped and divided 1/3 cup fat such as ghee or palm oil shortening 2/3 cup almond flour 2 tablespoons arrowroot starch 2 tablespoons natural unsweetened cocoa powder pinch baking soda 1/8 teaspoon sea salt 2 organic eggs 1/3 cup erythritol – (made in the USA) or coconut sugar 2 tablespoons pure maple syrup 1 teaspoon vanilla extract 1/2 cup coarsely chopped walnuts, optional 1/3 cup cocoa nibs, optional Method: Preheat Oven to 350 degrees Line an 8-inch square baking pan with two pieces of foil long enough to overlap on all four sides. Lightly grease the foil using palm shortening or coconut oil. Heat about ¾ cup water in a small saucepan over medium heat. Find a glass or metal bowl that will sit on top and just inside of the pot without touching the water in the pot. Place 5 of the 8 ounces of chopped chocolate in the glass or metal bowl. Add the ghee or palm shortening. Place bowl on pot. Heat, stirring occasionally until chocolate and fat are just melted and combined. Remove from heat and let cool slightly. Put the almond flour, arrowroot starch, cocoa powder, baking soda, and salt in a small bowl and stir with a whisk to combine. Set aside. In a medium size mixing bowl combine eggs, erythritol or coconut sugar, maple syrup and vanilla. Whisk together until well combined and frothy. Add flour mixture and chocolate mixture to the egg mixture. Stir until just combined. Stir in the remaining 3 ounces of chopped chocolate. Add the optional walnuts and cocoa nibs for a crunchy texture. Pour combined ingredients into the lined pan and place in preheated oven. Bake for 23-28 minutes until the top is mostly firm set with just a little wiggle in the middle when you gently shake the pan. Remove from oven and cool. Use the foil to lift baked brownies from the pan and cut into 16 equal portions. Tip: serve with a spoonful of whipped coconut cream or top with a fine dusting of cocoa powder. Provided by Tracey Long, MPH, RDN at www.bigpicturehealth.com [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_imageframe image_id="1794" style_type="none" stylecolor="" hover_type="none" bordersize="" bordercolor="" borderradius="" align="center" lightbox="no" gallery_id="" lightbox_image="" alt="" link="" linktarget="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]http://www.bigpicturehealth.com/wp-content/uploads/Chia-Seed-Pudding-2.jpg[/fusion_imageframe][/fusion_builder_column][fusion_builder_column type="1_1" layout="3_5" spacing="" center_content="no" hover_type="none" link="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" border_size="0" border_color="" border_style="solid" border_position="all" padding="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text] Chia Seed Pudding Enjoy this low-carb healthy version of pudding sweetened naturally with a fruit compote. Ingredients: 1-13.5 oz. can full fat or reduced fat coconut milk such as Trader Joe’s Organic 1/3 cup organic chia seeds such as Trader Joe’s 1 tablespoon pure maple syrup (optional to swap this for several drops of stevia to taste) ½ tsp vanilla Pinch of sea salt Optional: 1-2 scoops collagen powder such as Great Lakes, Vital Protein or Bulletproof 1 cup frozen or fresh strawberries 1 cup chopped fresh rhubarb or other fruit of your choice ~1/2 cup water Additional maple syrup to sweeten fruit, if desired Method: In a medium-size saucepan combine coconut milk and chia seeds. Heat until it just begins to steam, remove from heat and add maple syrup, vanilla and sea salt and optional collagen powder. Let cool on stovetop for about 45 minutes and then place in fridge to continue to cool for another 30 minutes, stirring occasionally. Mixture will begin to thicken as it cools. Meanwhile, in another medium-size saucepan combine strawberries, rhubarb and water. Bring water to a boil and reduce heat to medium-low. Continue to cook fruit to soften and reduce for about 10 minutes. Add additional maple syrup to taste, if desired. Cool fruit for 10 minutes and then use an immersion blender to puree into a smooth compote. Compote should be the consistency of a thin pudding. If not, continue to cook some of the liquid off over medium-low heat, stirring about every minute until desired consistency. Using an asparagus jar or another container layer the chia pudding alternating with the fruit for a total of six layers. Chill for at least 3 hours before serving. Provided by Tracey Long, MPH, RDN at www.bigpicturehealth.com [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]