Tag: Gluten Free

Pin It

Don’t give your loved ones crappy chocolate full of chemicals and toxins. Take a few minutes (they are so quick) to make these delicious brownies full of clean, healthy ingredients. Yes, they have a little sugar but they are brownies after all.

1/4 cup almond flour
1/4 cup certified gluten free oat flour (or all almond flour or all oat flour)
1/4 cup unsweetened cocoa powder (or dark chocolate unsweetened cocoa powder)
1/2 cup coconut palm sugar (or regular sugar)
1/2 teaspoon sea salt
1/2  teaspoon baking powder
1/4 cup unsweetened organic applesauce
1/4 cup melted coconut oil + more for greasing pan
2 eggs, preferably pastured and/or organic
1 teaspoon vanilla extract
1/2 cup chocolate chips (I like to use 365 brand dark chocolate chunks or a 3 oz. dark chocolate bar, chopped)
1/4 cup chopped walnuts, optional

Preheat oven to 350. Grease an 8 x 8 pan with coconut oil. In a medium bowl combine flour(s), cocoa powder, sugar, salt and baking powder. Mix well with a whisk.

To the same bowl, add applesauce, coconut oil, eggs and vanilla. Whisk until well blended. Stir in chocolate chips and walnuts.

Pour into greased baking dish and bake for 30 minutes or until a toothpick stuck in the center comes out mostly clean. Cool pan on a rack before cutting. Makes 16 brownies.

Notes:  I like them best with dark chocolate cocoa powder but my kids prefer the regular. If you haven’t tried coconut palm sugar yet, it is a great 1:1 substitution for regular sugar – it is still sugar though so use in moderation.




Pin It
Pin It

This dressing is so simple to make and it rocks! It is not a traditional caesar dressing by any means but you still get a creamy, garlicky dressing that you can feel so good about eating. It is perfect for people with food sensitivities because it is gluten free and dairy free. And, it doesn’t have the HUGE amount of calories found in most restaurant’s caesar dressings. My teen boys love this dressing!

Serves 4.

¼ cup raw cashews, soaked in water for 4-6 hours
½ lemon, juiced
1 teaspoon Dijon mustard
1-2 cloves garlic, minced
2 tablespoons coconut aminos or gluten free tamari  (both are soy sauce replacements – if using tamari, reduce to 1 tablespoon)
½ teaspoon sea salt
freshly ground black pepper, to taste (I like a lot!)
½ teaspoon garlic powder
1 tablespoon capers
¼ cup extra virgin olive oil
1-2 tablespoons water if needed for desired consistency

Drain cashews well and place them in a blender.

Add all other ingredients, except water,  to blender and blend until smooth. Add a little water, 1 tablespoon at a time if needed for desired consistency. If refrigerated overnight, dressing will thicken, just add a little water and whisk well to thin. Use within 3 days.

Notes: Just toss into a big bowl of crisp romaine lettuce and add some pumpkin seeds or nuts of your choice for crunch. Feel free to add croutons and/or parmesan cheese if you are not gluten/dairy free. Top with grilled chicken or shrimp if desired.

Coconut Aminos is my new favorite ingredient! (not the same as Liquid Aminos) You can find it in health food stores or online. You can use it anywhere you use soy sauce – it has a delicious mild sweet flavor and way less sodium!  Tamari and soy sauce both have significantly more sodium and a stronger flavor than coconut aminos so if you use them in this recipe,  you will probably want to leave out added salt and reduce the amount to 1 tablespoon. Taste before serving and add sea salt if necessary.


Pin It
Pin It

What a great start to 2015! I just wrapped up my 14 Day Winter Cleanse and I had such an amazing, dedicated group! I was constantly impressed with them. I think we all learned so much from each other. It was really fun to keep up with everyone’s successes and struggles in our private Facebook group. There are many different reasons to consider doing a cleanse. It helps you break free from your dependence on caffeine, alcohol & sugar. It helps you determine which foods (even foods that you think are healthy) that you may be sensitive to. Most people have no idea that it is probably something they are eating that is causing their achy joints, headaches, skin rashes, insomnia, brain fog, afternoon crashes and cranky moods. It is a great way to jump start your goal of cleaning up your diet permanently. A cleanse also supports organ detoxification for organs that are often overworked like your liver. Many people notice better sleep, more energy, less bloating, clearer thinking, etc.  Losing weight is not the goal but usually a nice side effect. My cleanse is not a juice fast or diet. There are no pills or powders. You eat delicious, REAL food that is satisfying and nourishing.

Here are some things that my cleansers had to say…

“This cleanse has been life changing. I can’t thank you enough for all your knowledge and helpful input in helping me get myself and my family on the right track to a healthier happier life.”

“I love, loved the cleanse! I want to keep going to lose more weight as this has been the only thing I’ve done that has made me lose weight and feel great at the same time.”

“Your kale recipe is delicious and the whole organic chicken in crockpot was melt in your mouth good.”

“Thank you so much for the wealth of information you have shared. I have been pleased (and frankly amazed!) with how easy you have made this program. I have really enjoyed these days of healthy choices. It has taken some intentionality and planning but not much hard work. I have found it very “doable” thanks to all of your great tips!”

“I had more energy, I was better rested, My IBS symptoms were all but gone and the most important and unexpected effect I was happier, always in a good mood which makes mothering a crazy 7 year old so much easier!”

“I felt really proud of myself today at the grocery store when I had a cart full of healthy items. It just makes you want to spread the word of good health!! Feeling good today!!”

I’m going to be leading another group cleanse starting on April 20. Stay tuned for more info! The program is also available anytime for those who are interested in doing it on their own and not with a group. Or, you can get your own group together and pick a start date. You can read more about it here. Email me with questions or for more information about how the program works. healthyliving@kristasigmon.com

I did some recipe testing during the 14 days to come up with more delicious options for my group and also for a family that I am helping to go gluten free. I came up with 2 really awesome recipes that use a combination of oat flour and almond flour. Even if you are not gluten free, these recipes are for you! They just use healthier flours that also happen to be gluten free. Most cookie and pancake recipes use refined, bleached white flour which has no benefit and can spike blood sugar levels just like regular sugar does. Almond flour and oat flour have fiber, protein and nutrients. These banana pancakes are so good and are cleanse friendly. Yes, you can eat some incredible foods on my cleanse. The chocolate chip cookies are not quite cleanse friendly but the healthiest version of a chocolate chip cookie ever and so darn good! They were a huge hit with my kids!

Hope you enjoy them both. Is 2015 going to be the year that you truly change the way you eat and feel?



Pin It
Pin It

These cookies have incredible ingredients and they are so delicious. My taste testers (kids) love them!

Makes about 20 cookies

1½ cups oat flour (look for certified gluten free)
1½ cups almond flour, or almond meal (I tested with finely ground almond flour and Trader Joe’s almond meal which is coarse and both worked fine)
1 teaspoon baking soda
½ teaspoon cinnamon
½ teaspoon sea salt
¼ cup pure maple syrup
2 large eggs*
¼ cup coconut oil, melted
1 teaspoon vanilla extract
¾ cup dark chocolate chips

1. Preheat oven to 375.
2. In a medium bowl, mix oat flour, almond flour, baking soda, cinnamon and salt.
3. In a large bowl, whisk together maple syrup, eggs, oil and vanilla.
4. While stirring constantly, slowly add flour mixture to egg mixture and stir until well combined. Stir in chocolate chips.
5. Place by heaping tablespoons onto a baking sheet lined with parchment paper. These cookies don’t flatten out much when cooking so you can put them close together. You can flatten them a little before you put them in the oven if you want.
6. Bake for about 15-18 minutes.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

If you are trying to convince picky kids to like your new cookie recipe, you can add 2 extra tablespoons of maple syrup and a few more chocolate chips.


Pin It
Pin It

Serves 4

1 cup oat flour
¾ cup almond flour
2 teaspoons baking powder
½ teaspoon cinnamon
¼ teaspoon salt
2 tablespoons maple syrup
1¼ cup almond milk (or other non dairy milk)
1 teaspoon vanilla extract
1 medium ripe banana, mashed
coconut oil for cooking
optional topping: pure maple syrup

1. Whisk together first 5 dry ingredients in a medium bowl.

2. In a small bowl, mix together maple syrup, almond milk and vanilla extract.

3. Stir wet ingredients into the dry ingredients and mix until just combined. Stir in banana. Let sit for about 5 minutes.

4. Heat a large skillet or griddle over medium low heat and melt about a teaspoon or so of coconut oil on it. Put ¼ cup pancake batter on for each pancake. These pancakes cook a little differently than regular ones. Cook lower and slower. Cook for 3-4 minutes on each side.

5. Serve with maple syrup if desired but they are delicious without it!


Don’t try and flip them too soon or they will completely fall apart. Be patient – they are not ready when you see little bubbles on top. They are worth the wait!

If you have never tried cooking with almond flour or oat flour, they are delicious options filled with nutrients and protein, much more than processed white flour. I hope you’ll give them a try.


Pin It

Contact Krista

Please feel free to contact me. Send me an email with the form below or at 704.575.4777


Yay! Message sent.
Error! Please validate your fields.
© Copyright 2015 Krista Sigmon