Simple, with a few simple substitutions!

These 3 simple, low sugar recipes are sure to be a hit with young and old alike!​

Chocolate Chip Cookies
(Recipe from the Fixate Cookbook )
Serves: 26 (1 cookie each)
Prep Time: 20 minutes
Cooking Time: 16 minutes
Ingredients:

• 3 cups almond flour
• 1 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/4 cup extra-virgin coconut oil, melted
• 1/4 cup pure maple syrup (or raw honey)
• 1 large egg
• 2 large egg whites (1/4 cup)
• 1 teaspoon pure vanilla extract
• 1/2 cup semi-sweet (or dark) chocolate chips

How To:

1. Preheat oven to 375° F
2. Line two baking sheets with parchment paper. Set aside.
3. Combine almond flour, baking soda, and salt in a medium bowl; mix well. Set aside.
4. Beat oil and maple syrup in a large mixer bowl until creamy, approximately 4 to 5 minutes.
5. Add egg, egg whites, and extract; beat for an additional 2 minutes.
6. Add almond flour mixture to egg mixture; mix until blended.
7. Add chocolate chips; mix until just blended.
8. Drop by rounded Tbsp onto prepared baking sheet. Flatten cookies with a spatula if traditional cookie appearance is desired. Bake for 14 to 16 minutes, or until golden brown.
9. Store in an airtight container.​

Nutritional Information (per serving): Calories: 126, Total Fat: 10 g, Carbohydrates: 8 g, Fiber: 2 g, Sugars: 5 g, Protein: 3 g

Peanutty Peanut Butter Squares
(Recipe from the Fixate Cookbook)
Serves: 16 (1 square each)
Prep Time: 20 minutes
Cooking Time: 23 minutes​
Ingredients:

• Nonstick cooking spray
• 1.5 cups all-natural smooth peanut butter
• 1/2 cup raw honey (or pure maple syrup)
• 2 teaspoons pure vanilla extract
• 2 large eggs, at room temperature
• 1/2 teaspoon baking soda, gluten-free

How To:

1. Preheat oven to 350° F.
2. Lightly coat 8x8-inch baking pan with spray. Set aside.
3. Combine peanut butter, honey, extract, eggs, and baking soda in a large bow; mix well.
4. Evenly spread batter into prepared pan. Smooth top with a spatula.
5. Bake for 20 to 23 minutes. Squares may be a little sodt when coming out of the oven, but they will continue to cook.
6. Cool. Cut into squares.​

Nutritional Information (per serving): Calories: 182, Total Fat: 13 g, Carbohydrates: 13 g, Fiber 1 g, Sugars: 10 g, Protein: 7 g

Paleo Banana Nut Muffins
( Recipe from https://paleogrubs.com/ )​
Serves: 12 (1 muffin)
Ingredients:

• ​4 bananas, mashed with a fork (the more ripe, the better)
• 4 eggs
• 1/2 cup almond butter
• 2 tablespoons coconut oil, melted
• 1 teaspoon vanilla
• 1/2 cup coconut flour
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt

How To:

1. Preheat oven to 350° F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.

Nutritional Information (per serving): Calories: 161, Total Fat: 10.3 g, Carbohydrates: 14.1 g, Fiber 4 g, Sugars: 5.6 g, Protein: 5.2 g

*Ingredients:*
🍴1 1/2 cups Pumpkin, Not pumpkin pie filling
🍴3/4 cup Egg Whites, About 6 egg whites
🍴3 tablespoons Pure Maple Syrup
🍴1 teaspoon Pure Vanilla Extract
🍴1 packet Vanilla Vegan Shakeology
🍴1/2 cup Swerve Sweetener
🍴1 tablespoon Pumpkin Pie Spice, Plus 2 teaspoons
🍴1 cup Quick Oats
🍴1/3 cup Chopped Pecans, Walnuts or Unsweetened Coconut

*Directions:*

1. Preheat your oven to 350°F and line an 8x8 pan with parchment paper, spraying with cooking spray.
2. In a large bowl, stir together the pumpkin, egg whites, maple syrup and vanilla extract
3. In a medium bowl, stir together the protein powder, truvia, and pumpkin pie spice.
4. Add the protein powder into the mixture, along with the quick oats and stir until well combined.
5. Pour the batter into the prepared pan and smooth out evenly. Sprinkle with chopped pecans, walnuts or coconut.
6. Bake until the center feels set and pulls away from the side, about 35-40 minutes.
7. Let cool completely at room temperature and slice into bars and serve!

*Notes:*
Bars can be stored at room temperature for 2-3 days and then refrigerated. 
{{Recipe adapted from Food Faith Fitness with some minor modifications!}}

Are you still loving all things pumpkin or have your taste buds already transitioned to peppermint???

Don’t forget to share this link with a friend who would LOVE this recipe!

For as long as I can remember - far back into childhood, I’ve dealt with stomach pain, bloating and constipation. I’ve met with countless doctors and “specialists” who told me that I have IBS and tried to treat me with Miralax and other over-the-counter medications.

Over the years, I’ve attempted to take matters into my own hands by cleaning up my diet, going gluten free and adding targeted supplements; however, most things were just temporary fixes.

After having Addy, things got worse — brain fog, difficulty sleeping, chronic back and wrist pain, difficulty losing weight and a host of other issues continued to pop up out of the blue.

But I take good care of myself... i shouldn’t feel this way, right??? 🤷🏽‍♀️

This spring, I took a leap of faith and invested in appointments with a doctor of functional medicine. Lab work showed signs of hypothyroidism and Hashimotos, an autoimmune disease. Since thyroid troubles run long in my family, this came as no surprise to me, but I needed to know what I could do NOW, without medication, to turn things around.

My doctor shared that one of the best things that i could do was to cut out gluten entirely; which I did over 8 years ago, and referred me to an integrative nutritionist. The nutritionist took things a step further and recommended I read and follow “The Plant Paradox,” by Dr. Steven Gundry.

While I haven’t entirely started following the lectin-free protocol yet - mainly out of fear and feelings of overwhelm - I have begun to decrease the amount of grains I eat each day, while increasing the quality of foods I put into my body.

As I move closer towards becoming a certified holistic health coach, I know that I need to have these personal experiences in order to better help those around me; however, as I’ve shared before - coaches are people, too! We have fears and cravings and scheduled events, but I WILL make this work.

In an attempt to follow the plan more closely, I’ve been trying a few new recipes from the cookbook each week and these Carrot Cake Muffins are now a favorite!!!

If you know me, you know my love of all things pumpkin... combine that with caffeine and you’ve got a winning combo!

Naturally, after a trip to target today, Addy and I just had to swing by Starbucks, where I found myself craving a – you guessed it – PSL! ( Basic, I know 😎)

But, this mama is on a mission now that I’m on my second round of our new program, so I decided to do a quick Google search for the best way to order a “cleaner“ pumpkin spice latte.

To my disappointment, the only articles to come up included tips like -

• ​Order a smaller size
• Skip the whip
• Choose a different type of milk
• Ask for fewer pumps of syrup

You get the gist ... but I was looking for specific!

I figured, ‘forget it, I’ll just order a black coffee,’ but decided to hop on Instagram before placing my final order and... would you believe - there he was - the @macrobarista - “a Starbucks barista finding macro friendly ways to order your beans.” 🙌🏼

Yup, you read that right - GAME CHANGER!

So, here it goes -

The @macrobarista ‘s PSL
How to Order:

1. ​Ask for a tall blonde Americano
2. Ask for it in a grande cup
3. Ask for one (1) pump pumpkin spice sauce
4. Ask for three (3) pumps sugar free vanilla
5. Ask for steamed almond milk
6. Ask for EXTRA pumpkin spice topping

Approximate Nutrition Info & Macros:

• ​90 calories
• 3 g fat
• 13 g carbs (10 g sugar, 1 g fiber)
• 1.5 g protein
• 160 mg caffeine

The perfect fall afternoon pick-me-up!!!

​Do you love all things pumpkin spice just as much as I do???

​Our company is releasing a limited edition Pumpkin Spice Superfoods Shake!! 😱🎃😍 Seriously!!

To get on the list to learn more and to be notified FIRST when the shake launches, just drop your email address below, and I’ll be in touch!!

Even Addy loves it! 🎃☕️👧🏽

21 Day Fix Apple Crisp Oatmeal Bake 

(Makes about 6-8 servings -- I usually lean towards 6 because I end up sharing with Brock!)

{Containers - About 1 Yellow, 1 Purple, 1 Blue}

Ingredients:

• 1 cup Old Fashioned Oats
• *1 cup Steel Cut Oats
• 3/4 cup natural maple syrup
• 1 tsp baking powder
• 1 tbsp cinnamon
• 1 cup chopped nuts (any kind you want, I used walnuts)
• 2 apples, chopped (choose your favorite, I used "fall crisp")
• 1 tbsp vanilla extract
• 2 cups unsweetened Vanilla Almond Milk
• 1 egg

Instructions:
1. Preheat oven to 350 degrees.
2. Spray a 9x13 pan with coconut oil spray.
3. Mix together the oats, syrup, baking powder, half of the nuts, cinnamon and ½ of the chopped apples.
4. In another bowl mix the egg, vanilla and milk.
5. Spread the oatmeal mix into the pan, pressing into corners, making sure it's even.
6. Pour the milk mixture over the oat mix.
7. Top with remaining ½ chopped apples & nuts. (Optional: sprinkle more cinnamon on top!)
8. Bake for 35 minutes.
9. Enjoy!

*When I first started making this, I did not use steel cut oats..I just used 2 cups regular oats.  BIG MISTAKE!  The steel cut oats add a nuttier flavor and a little extra crunch, so I highly recommend following the instructions as written!

This recipe keeps well in the refrigerator for a week.  Reheat in the microwave or over medium heat on the stove, or eat cold (really, it's just as delicious!!) ;-) 

WARNING: If pumpkin spice isn't your "thing," stop reading now! 

I developed an addiction to all things pumpkin a few years back, when I tried my first PSL from Starbucks.  While I no longer frequent Starbucks, my love for pumpkin has remained.  From adding pumpkin puree and pumpkin spice to smoothies, oatmeal, baked goods, coffee, and more, you could say I'm hooked.  

​Add to pumpkin season cooler weather, falling leaves and a growing bump and you have a recipe for lots of tasty, gluten free goodness!!!

Read on to check out 4 of my favorite Fall recipes:

Gluten Free Pumpkin Pancakes
Pumpkin Pie Smoothie
Pumpkin Chocolate Chip Cookies
Paleo Pumpkin Pie Cupcakes
BONUS: Paleo Banana Bread

Gluten Free Pumpkin Pancakes

Ingredients (for 3 pancakes):

• 1/4 cup dry, gluten free oats
• 1/2 cup pure pumpkin puree (only ingredient should be pumpkin)
• 2 egg whites
• 1 tsp pure maple syrup
• Pumpkin pie spice and cinnamon (to taste)
• 1/2 tsp vanilla extract
• Optional add-ins: chopped walnuts/pecans, unsweetened coconut, chocolate chips, raisins, etc...
  

How to:

1. Mix all ingredients together in a medium bowl.
2. Using a 1/4 cup scoop, pour batter on skillet over medium-high heat.
3. Cook until golden-brown on each side.
4. Top with extra cinnamon or unsweetened coconut and serve with your favorite breakfast side!

Time Saving Tip:
Make a double or triple batch as an easy grab-and-go meal for later in the week!

Paleo Pumpkin Pie Cupcakes

Ingredients:

• 1 1/2 cups pure pumpkin puree
• 2 ripe bananas
  
• 1/2 cup coconut sugar
  
• 1 1/2 tsp cinnamon
  
• 1/2 tsp pumpkin pie spice (or 1/4 tsp each - ginger and nutmeg)
  
• 1/4 tsp sea salt
  
• Optional toppings: chocolate chips, unsweetened coconut, chopped pecans or walnuts, etc...
  

How to:

1. Preheat oven to 350.
2. In a food processor, combine all ingredients and blend until smooth.
3. Scoop mixture into lined muffin tin.
4. Top with optional toppings, if desired.
5. Bake for about 25 minutes.
6. Let cool and then place in refrigerator to help firm.

Note:
These "cupcakes" have a pumpkin pie-like, soft texture so you may want to use a fork or a spoon to eat them!

Paleo Banana Bread

How to:

1. Preheat oven to 350.
2. Mix 2 mashed bananas, 2 tbsp melted coconut oil, 3 eggs, 1 tbsp honey, and 1 tbsp vanilla extract until combined.  (You could also use a food processor).
3. Add in 1 cup almond flour, 1/2 cup coconut flour, 1.5 tsp baking soda, 1 tsp cinnamon, and a dash of salt.
4. Pour mixture into a greased loaf pan.
5. Top with chopped walnuts and unsweetened coconut.
6. Bake for about 30-35 minutes (or until you can put a knife through and have it come out clean).
7. Let cool for 10 minutes. 
8. Cut, serve and enjoy!

For more recipes and daily inspiration, come find me over on Facebook or request to join our online community, Babies and Barbells!

Savory Turkey and Sweet Potato Hash
{recipe from the Country Heat Meal Plan}:
(makes 4 servings, about 3/4 cup each!)

Ingredients

• 2 tsp olive oil
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 2 medium sweet potatoes, peeled and chopped
• 1 lb raw, ground 93% lean turkey breast
• 2 cloves garlic, finely chopped
• 1/2 tsp dried thyme 
• Sea salt and ground black pepper (to taste, optional)

How To

1. Heat oil in skillet over medium-high heat.
2. Add onion, bell pepper, and sweet potatoes; cook, stirring frequently, for 8-10 minutes, or until onion is translucent and sweet potato is tender-crisp.
3. Add turkey; cook, stirring frequently, for 5 to 6 minutes, or until turkey is cooked through and sweet potato is soft.
4. Add garlic and thyme.  Season with salt (if desired) and pepper (if desired); cook, stirring frequently for 1 minute.

​**Note: I made the Savory Turkey and Sweet Potato Hash for dinner on Friday night.  Thinking ahead, I doubled the recipe so that I could use the leftovers for the following week's breakfasts!

On Sunday morning, I took the leftover Savory Turkey and Sweet Potato Hash and placed it in the skillet over medium-high heat.  I then added 15 (beaten) eggs to the skillet on top of the leftovers and cooked for about 7-8 minutes, until the eggs were cooked through.

I then separated the mixture into 5 equal servings and refrigerated for breakfasts throughout the week!!  Easy as pie (and just as tasty!).

Now, a few questions and a fun opportunity for YOU!

Do you want to start some NEW healthy habits with the start of a new school year??

Are you looking for quick, healthy meal ideas and kid-friendly recipes for even the pickiest of eaters?

If you said "yes" to any of the above, then this FREE 5 day nutrition challenge is for you! 

It will take a little preparation and planning on your part, but I'm here for you every step of the way!

How to join this challenge:

---> Step 1 is to "like" my page - Amanda Guld - Babies and Barbells, so that you can be guaranteed to see all posts and updates from me. You can access my page by following this link: https://www.facebook.com/AmandaRGuld

---> Step 2 is to request access to the private group via the link that will be provided in this event page on Thursday, August 25th (but you must like my page from Step 1 above to be able to see the link when it is posted)

Here's how it will work:

By Saturday, August 27th, I will post a meal plan and shopping list in the group page (which you will have access to after liking my page). Each morning, starting Monday, August 29th ((COMMENT)) on the post of the day to let me know what new recipe(s) you tried! 

I also recommend you keep a tracking sheet of the new meals you try and what you eat throughout the week!

Why would I want you to keep track of your progress?
1) Because I want you to succeed. I'm here to be your daily accountability partner!
2) There will be a prize awarded to the top posters at the end of the challenge!

Lastly, I am not a personal trainer or nutritionist! Yes, I have been coaching for almost 2 years and I have helped many people transform their lives through education on fitness and nutrition, but you should LISTEN TO YOUR BODY! 

Feel free to message me for alternatives to any of the recipes!

---> Again, the only way to be granted access to our CLOSED group is by the following steps:

1) "Like" AMANDA GULD - BABIES AND BARBELLS 

2) Join the private group once the link is posted on Thursday, August 25th!

​See you there!!! :-) 

Friday night we really wanted to go for takeout, but luckily, some quick, out-of-the box thinking led us to try something "new!"  So happy we did because this was DELICIOUS! Frank even claimed the leftovers as his for lunch the next day!  

So, how'd we make it?!

With Memorial Day weekend and the excitement of summer travel upon us, I have been hearing the question, "do you have any tips for keeping up my healthy habits while on vacation?"