If you are a fan of anything with pumpkin or pumpkin spiced then you’ll truly fall in love with this recipe! These Pumpkin Pie Fat Balls get their name because they are full of healthy fats, like monounsaturated and polyunsaturated fats, from nuts, seeds, and coconut and because they taste just like pumpkin pie! Well, almost.
Not only is this Golden Milk Vegan & Paleo Banana Bread bread vegan, gluten-free, oil-free, and not to mention guilt-free, but it’s also got an added twist. By using golden milk in this recipe you are able to reek all the benefits of turmeric including its amazing anti-inflammatory properties! Original recipe adapted from Sweet Simple Vegan’s banana bread with some substitutions and additions.
Food intolerances. What are they? Not to be confused with food allergies, food intolerances are digestive issues that occur after eating or difficulty digesting certain foods. Unlike allergies, food intolerance symptoms take longer to become apparent.
If you’ve experienced…
- feelings of heaviness
- migraine and headaches
- brain fog
- achey joints
- acid reflux
- food cravings
- stomach aches
- weight gain
…after eating certain foods, you might be intolerant without even realizing it!
A very common cause of food intolerance might be a digestive enzyme deficiency. Nearly all foods we eat require a particular enzyme for proper digestion. For example, those that are lactose intolerant lack the lactase enzyme needed to break down milk/dairy sugar, lactose. If some of these digestive enzymes are missing, or insufficient, proper digestion may be undermined.
Additionally, it turns out you can also develop intolerances to certain foods if you consume them too much or too often! An example might be if you have avocados in every meal or eggs for breakfast every day. Just remember, everything in moderation and change up your meals every now and then. I know for me, that was hard at first, since I am a creature of habit.
With these points in mind and from what I have researched, I had a feeling I had intolerances to some foods because I’ve experienced at least few of the listed symptoms. However, when I tried to make an appointment with a regular doctor to try and figure out what foods were causing the sensitivities, the earliest appointment I could get was in five months.
Ain’t nobody got time for that.
Plus, who’s a fan of getting pricked by a needle numerous times?
My Pinnertest Food Intolerance Test Results
That’s when I discovered Pinnertest, “The Next Generation Food Intolerance Test”. I’ve been wanting to try Pinnertest for quite awhile now, so when they sent me one of their kits I was overjoyed! Who knew someone could be so excited about a food intolerance test?
The kit comes in a little box with two prickers, a blood collection pad, instructions, the Pinnertest form, and even a little bandaid and alcohol wipe to sterilize your finger. All that’s required from you — the patient — is a couple drops of blood (I was too much of a chicken to prick my finger myself so I asked my dad to do it for me).
So once the worst part (all the blood collecting) was over, all I had to do was send my blood sample and the completed form in the little envelope that was provided. Then about two weeks later, they emailed me the “results”.
The results are broken up into two categories…
Anything in the RED column means that you have an intolerance to particular foods which should be avoided and try to eliminate from your diet.
Anything in the GREEN column means that you do not have an intolerance to particular foods and can be eaten without restriction unless you know from experience that those foods do not work for you.
In addition, there are also three different reaction levels to your intolerances…
+1… LOW REACTION
+2… MODERATE REACTION
+3… HIGH REACTION
So, without further ado, MY PINNERTEST RESULTS…
+3 egg yolks
+2 cane sugar
I have to admit that some of the results were shocking.
I always had a feeling that I might be intolerant to eggs because I would eat them every day for breakfast and feel really heavy, full, and bloated after eating. I just assumed it was just because of their protein and healthy fat content.
Little did I know that I was EXTREMELY intolerant to EGG YOLKS! Interesting that it was just the yolks, and nice that I am still able to eat egg whites.
It’s been a couple weeks since I’ve cut egg yolks from my diet and I already feel much better. From now on, I just eat egg whites for breakfast every other day for balance and am more careful reading ingredients of all my favorite baked paleo treats and snacks! (One step closer to becoming vegan someday.)
Now COFFEE really surprised me. It’s funny because I actually don’t drink coffee because I’ve never been a fan of the taste. I’ve always been and probably will be a TEA person, specifically green and herbal teas.
CANE SUGAR, on the other hand, I generally stay away from it due to it being high-glycemic and will spike your blood sugar (resulting in a “sugar high”), so this result was not too much of an issue. But, be warned: cane sugar can be hidden in vegan yogurts, ice cream, baked goods, and even salad dressings.
Let the incessant label, ingredient, and nutrition fact reading begin.
Ok so far so good, except for the egg yolks.
However, what really shocked me was to find out that I am very intolerant to YEAST and not gluten or dairy! I know crazy, right? But, being my curious self, I already starting researching about yeast intolerances and it turns out that that in fact the LACTOSE in dairy products feed the bad yeast bacteria in your gut. Gluten is kind of self-explanatory since gluten and yeast kind of go together (i.e. bread, pastries, pasta, etc.).
This was a complete eye-opener and would explain whenever I used to eat both dairy and gluten I would feel terrible, had some skin issues, and lots of digestive problems! So even though dairy and gluten did not show up as a reaction I will probably continue to stay dairy, gluten, and grain-free because that’s what I’ve noticed what works for my body and makes me feel my best.
Yeast on the other hand loves, feeds, and grows on SUGAR, FLOUR, DAIRY, and FERMENTED foods. Plus, from what I’ve noticed from my researching, it turns out many people who thought that they were gluten intolerant are actually yeast intolerant!
Below are some common yeast containing foods…
- most breads, processed foods, and baked goods
- yeast extracts/baker’s yeast
- refined grains
- malted products
- cane sugar (Oh my gosh!)
- coffee (OH MY GOSH x2)
- fermented foods and drinks like soy, miso, kombucha, beer, and wine (not into drinking alcohol anyways)
- all sauces, vinegars, and vinegar containing foods like ketchup, mustard, tamari, relishes, pickles, pickles vegetables, olives, sauerkraut, mayonnaise, marmite, and most salad dressings* (bye bye daily ACV shots)
- dried fruit/certain fresh fruits higher in sugar or susceptible to mold (i.e. figs, dates, grapes, prunes, raisins, etc.)
- processed fruit juices
- dairy products
- cheeses (especially blue cheese)
- nuts like peanuts and pistachios
- any mushroom or fungus
The list goes on…
Sigh, now I must be even MORE careful reading labels, pay attention to expiration dates, and make sure I wash my fruits and vegetables very carefully to check for mold that may be hiding on the surface.
I must admit some of the new eliminations to my diet might be very VERY difficult. But, if I really want certain food items listed above, I will not deprive myself of it! I just have to know I can’t have it all the time. And that’s alright. Everything in moderation!
If you’re interested in purchasing a Pinnertest Food Intolerance Test, make sure to use my promo code “TIPPYTOEGIRL” for $60 off and free international shipping! You will NOT regret taking this test; it’s definitely money well spent.
For more information about Pinnertest and food intolerance tips visit Pinnertest’s website.
P.S. If you think you might have an intolerance to yeast make sure to check out Pinnertest’s page specifically dedicated to yeast intolerances.
*Freshly squeezed lemon juice may be used as a substitute for vinegar in salad dressings prepared with avocado/olive oil or tahini. I will probably still have salad dressings containing vinegar but just not all the time.
Disclosure: I have a material connection because I received a gift or sample of a product for consideration in preparing to write this content. All opinions within this article are my own and are typically not subject to the editorial review from any 3rd party
Ah, fig season! One of my favorite times of the year! Figs are very high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (promotes bone density), copper, and potassium (helps lower blood pressure), as well as vitamins K and…
Smoothies are one of my favorite ways to start my morning and “break the fast” because you are loading up on a ton of nutrients, vitamins, and minerals right from the get go. Plus, your digestive system doesn’t have to work as hard to digest your food since it’s blended together! This purple power smoothie has got plant-based protein, resistant starch, healthy fats, some complex carbs, low in sugar, anti-inflammatory properties, and much more!
,When it’s 100°, that means salads for dinner every night! Who is a fan of eating hot meals in hot weather? Certainly, not me. Besides, what I love about salads is that you can throw whatever vegetables you have leftover in the fridge — and boom! — you’ve got a nutritious meal. I admit I may have gone a little crazy with my spiralizer, but it’s ok because it’s faster than chopping, makes salad making much more fun; and once you start, you can’t stop!
In my bowl clockwise, is a salad made of spiralized watermelon radish, carrots, golden beets, cucumber, fennel with roasted organic walnuts and fresh mint on a bed of romaine lettuce.
Watermelon radishes have a slightly peppery taste and are high in vitamin C (not to mention one of my favorite radishes out there). They are also 89% water and have basically negative calories because you burn them off just by chewing!
Carrots have a nice sweetness and are also high in vitamin A, dietary fiber, and beta-carotene; another natural antioxidant. Beta-carotene has long been known to be good for the eyes and is currently being studied for its ability to enhance the immune system.
Golden Beets contain good amounts of fiber, iron, potassium, and folic acid. They also are heart healthy, excellent kidney and body cleansers, high in powerful antioxidants, and lowers blood pressure and cholesterol. Not to mention, they add a nice sweetness to salads.
Cucumbers, like radishes, are rich in two of the most basic elements needed for healthy digestion — water and fiber. They are made up of 95% water, very low in calories and high in fiber; which makes them ideal for weight loss and digestive health.
Fennel is similar to celery with a slight licorice-y flavor, helps strengthen bone health (due to high levels of calcium and magnesium), eliminates bad breath, and is great for digestion. Some of the components of the essential oils in fennel are stimulants which stimulate secretion of digestive and gastric juices while reducing inflammation of the stomach and intestines and facilitating proper absorption of nutrients from the food.
Walnuts are high in healthy monounsaturated fats, improve stamina, and have one of the highest amounts of omega-3 fats of any nut which means they help in promoting brain function and can actually boost your mood! Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.
Mint is a soothing and calming herb that promotes digestion, great for oral health, and has been used since ancient times to soothe the stomach in case of indigestion or inflammation.
Romaine has a mild non-bitter taste, so it’s very versatile and an excellent source of antioxidants like vitamin A/C, manganese, potassium, biotin, vitamin B1, copper, and iron. It also has high fiber and water content, low in calories, and a decent amount of protein!
Not only is this salad overflowing with rainbow veggie noodles but everything is from my local farmer’s market! Yup. Even the walnuts. Whenever I can, I always try to buy organic produce, with the exception of avocados because you don’t eat the skin, and if I can, usually from the local farmers market. Locally grown food, in my experience, has been more nutrient-dense, flavorful, and fresher because it’s picked at their peak ripeness. Also, when you shop at your local farmers market you are benefiting the environment and supporting your local economy!
With that said, by eating a “Rainbow Diet”, you are basically taking mother nature’s multivitamins. Eat the Rainbow, Taste the Rainbow. Right? No. I’m not talking about skittles. This is the real deal.
When it's hot out and you're too lazy to cut up your vegetables, this salad with oodles of (veggie) noodles is just for you. Full of all the colorful veggies, healthy fats, fiber, and fresh herbs.
- 2 handfuls of romaine lettuce
- 1/2 watermelon radish
- 1-2 carrots
- 1/2 golden beet
- 1/2 English cucumber
- 1/2 fennel bulb
- A small handful of walnuts
- A couple mint leaves
- 1-2 tablespoons dressing of choice preferably one with minimal ingredients and low in sodium
Place romaine in your salad bowl.
Spiralize all your veggies.
Roast walnuts in toaster oven at 350℉ for 2-3 minutes.
Add walnuts, mint, veggie noodles, and dressing to salad bowl.
Serve and enjoy!
Being a professional ballet dancer, I like to find healthy snacks that can provide me with enough energy to last all day and that are also easy to travel (i.e. to throw in a dance bag). During long rehearsal days, I tend to just snack or eat lots of little meals because I hate dancing on a full stomach. And, that’s why these rainbow superfood energy balls are perfect!
Not only are the energy balls vegan, gluten-free, and paleo; but, they are also low-sugar, full of plant-based protein and healthy fats. They are fantastic for those moments when you need a little pick-me-up/energy boost during the day, in-between meals, or for a guilt-free healthy treat.
And in case you were wondering, there are no artificial colors or dyes used here: simply mother nature’s superfood antioxidant-powerhouses! I used crushed freeze-dried strawberries, turmeric, matcha (green tea powder), blue majik, and finely shredded coconut flakes.
I know what you’re thinking: what’s so “super” about them?
Well to start with, strawberries, even though I used the freeze-dried ones, they are still extremely high in vitamin C, folate, potassium, manganese, dietary fiber, and magnesium. Not to mention, they are one of my favorite fruits.
Matcha is great for your metabolism and is packed with antioxidants known as catechins, like the powerful EGCg, which cannot be found in other foods. Matcha is a powder made of finely crushed green tea leaves.
“Blue majik” has become very popular recently and is my newest obsession for many reasons. For one, like turmeric, it also fights inflammation, has 22 times more iron than spinach, and it makes your food a beautiful vibrant blue. What’s not to love? Blue majik is a type of green algae related to the spirulina family, which could be why some say it has a slight “fishy” smell.
Coconut improves digestion and absorption of nutrients, vitamins, and minerals, and provides a natural source of quick energy to name a few.
For all you dancers out there, I highly recommend adding these superfoods to your diet — especially turmeric and blue majik because they both fight inflammation and help decrease swollen muscles.
With that said, what are you waiting for?
Grow some balls and make some!
Not only are these Rainbow Superfood Energy Balls vegan, gluten-free, and paleo, but they also are low-sugar and full of plant-based protein and healthy fats. They are also fantastic for when you need a little pick me up/energy boost during the day, in between meals, or for a guilt-free healthy treat.
- 1/2 cup almonds
- 1/2 cup walnuts
- 1/4 cup reduced fat coconut unsweetened fine shredded (plus a little extra for rolling)
- 1/4 cup dried apricots
- 1/4 cup dried figs
- 1/4 cup deglet noor dates
- 1 tbs chia seeds
- 1/2 tbs hemp seeds
- Pumpkin spice
- Lemon zest
- Vanilla extract
- Freeze-dried strawberries
- Turmeric powder
- Matcha green tea powder
- Blue Majik powder/capsules
In a food processor, blend the almonds and walnuts together. Pulse a few times in the very beginning.
Add the dried fruit and coconut. Blitz again.
Add the rest of the ingredients. Blitz for about 10 seconds.
On a parchment-paper lined baking tray, roll ball mixture into golf/ping-pong sized balls.
Roll the energy balls in the bowls of rainbow superfood powders... Red = crushed freeze-dried strawberries and raspberries; Yellow = turmeric; Green = matcha powder; Blue = Blue Majik
Place the tray with the energy balls in the freezer for about 10 minutes.
The energy balls can be enjoyed immediately or stored in the fridge for a couple weeks (but they probably won't last long in there anyways).