homemade

Better-for-You Flourless Brownies

These gluten-free flourless brownies are soft, fudgy, and so chocolaty that you will not believe they are 1. low in sugar, 2. paleo 3. keto-friendly! Try these for your next chocolate craving.

1 c. cocoa powder

1/2 c. coconut sugar

1/2 tsp baking soda

dash of salt

2 eggs

1/3 c. coconut oil, softened

1/4 c. coconut or almond milk

1 tsp pure vanilla extract

Pro Tip: Add fine shredded carrot or zuchinni to boost veggie intake

Callie says: Make a maple sugar sprinkle for the top or substitute for the coconut sugar, add espresso for the grown ups, cocoa nibs and cherries.

Maeme says: add almonds and coconut

  1. Preheat oven to 350 F. Grease an 8x8 square pan with coconut oil. Set aside.

  2. In a large mixing bowl, whisk together the cocoa powder, coconut sugar, baking soda and salt.

  3. In a small bowl, whisk together the eggs, milk, coconut oil, and vanilla until well blended.

  4. Pour the wet ingredients and stir until the mixture forms a batter.

  5. Pour the batter into the prepared pan. Bake for 15-20 min or until a toothpick inserted in the middle of the pan comes out clean.

    Per serving: 111 calories, 8g total fat, 10g carb, 2g protein, 78mg sodium, 4g sugar

Homemade Electrolyte Drinks

After workouts and especially during hot Sun Valley summer months hydration becomes an important topic.  How are you refueling and rehydrating your body?  If you are suspicious of the neon-colored, sugar-loaded options (as you should) on the shelves there’s hope!  Whipping up a homemade electrolyte drink is super easy.

What are electrolytes?

Electrolytes are minerals that play a role in controlling heartbeat, balancing bodily fluids and sending electrical impulses to muscles in order to coordinate movement.  Sodium, chloride, potassium, magnesium, phosphate and calcium are the minerals your body relies on most.  If you lose electrolytes faster than you can replenish side effects can include muscle cramping or irregular heartbeat.  Don’t be that guy!  Oh and by the way, food does contain electrolytes too and many of us replenish naturally by drinking water and eating a meal after a rigorous workout.

Let's talk about replenishing your body with natural, whole ingredients without the use of those unnatural dyes and sweeteners. 

Coconut water is an excellent base for a homemade electrolyte drink.  Add your desired amount of water.  Then add 100% natural juice such as orange, lemon, lime, pomegranate or watermelon.  (Fresh squeezed is best!) Tea such as ginger, hibiscus or mint could be added here as an alternative to juice for flavor. Try a tablespoon of apple cider vinegar.  Add a natural sweetener such as honey, maple syrup, or sugar-free monk fruit.  Add collagen powder, cream of tartar or other powders/minerals of your liking. Lastly, a pinch of salt. Stir and enjoy.

Happy experimenting!  Let us know what your favorite recipe ends up being!

Homemade Meat (Entree) Cakes

If you are looking for a hearty entree that is homemade and can be served on a bed of greens, think meat cakes. Meat cakes is a general term, but they can be made with fish, crab, chicken or even veggies. This is a great way to use a bit of leftovers - you know, the meal you spent so much time on, but the leftovers in the refrigerator are just not that appetizing? Here are a few tips to make some homemade meat cakes in your kitchen.

Homemade Meat Cakes

  1. Start with pre-cooked chicken, fish, crab or veggies that are finely chopped or shredded. Maeme likes mushrooms because they have a meaty flavor. Try sweet potatoes, rice or beans. Here you can add protein powder too, Maeme likes Vital Veggie Protein.

  2. In a large mixing bowl add panko (if desired), egg and meat and/or veggies

  3. Add ingredients like mustard, mayonnaise, herbs. Maeme recommends dried herbs as they are more concentrated.

  4. Fold together, do not overmix

  5. Form patties about 3/4 inch thick

  6. Coat the outside of the patties with more panko if desired

  7. In a skillet with oil on medium-high heat, sear each side for 3-4 minutes

  8. Bake in the oven for about 20 minutes if desired

Let us know what kind of cakes you make and how you like them!