Orange Berry Paleo Muffins with Maria Fernanda Lopez

Kerry Roberts

New year, totally new thing on the blog: our first official guest post!  And if that wasn't exciting enough, in this post our superfoods are taking a break from the blender and heading into the OVEN.  The very first Everipe superfood baked good has been created.  The recipe is simple, healthy, and totally delish. Enjoy! 

Guest written by Maria Fernanda Lopez of Purely Healthy Living:
We all have our own holiday classic. Every culture has its own signature Christmas/holiday recipe, and orange cranberry is one of those classic recipes we enjoy during this season. Taking inspiration from that combo, I created my own variation with the ingredients I already have in my pantry.

I used Everipe's Unbelievaberry smoothie kit containing berries, chia seeds and hemp seeds for the berry.  For the orange touch I used sweet orange essential oil. Have you tried using essential oils for cooking? It's a simple way to add extra flavor with just a few drops.

The combination of berries and orange is just AMAZING. So flavorful! Definitely obsessed with this recipe. Those drops of orange essential oils really make a difference; I usually get my essential oils at Marshalls or TJ-Maxx. 

These muffins were made using paleo ingredients so these will be:
- Wheat Free
- Gluten Free
- Lactose Free
They are are also low carb thanks to the monk fruit, a natural sugar that doesn't give us glucose spikes. Added bonus: it's keto and diabetic friendly! 

As with most of my recipes, this is a simple recipe with simple steps. Healthy foods meet convenience and flavor--one of my mottos when it comes to cooking. 

Orange Berry Paleo Muffins

By Maria Fernanda Lopez

Serves 12
Ingredients
- 1/2 cup of coconut flour
- 1/4 cup of almond flour
- 1/4 cup of ground flaxseed
- 1/3 cup of monk fruit sweetener 
- 1 tsp of baking powder
- 1 tsp of cinnamon
- 4 eggs
- 1/2 cup of nut milk or water
- 1/4 cup melted ghee or coconut oil
- 1/3 cup of dried berries (no sugar added)
- 3oz. of low carb chocolate pieces
 
Method
1. Preheat the oven at 350F.
2. Mix the dry ingredients, skip the dried fruit and the chocolate.
3. Add the wet ingredients and mix well.
4. Pour the mix into twelve muffin cups.
5. Top with berries and chocolate.
6. Bake for 24 minutes.
7. Let them cool down and ENJOY!
Nutritional Information (per serving 152 kcal)
Fat: 11.8g
Carbs:10.3g
Fiber: 5.8g
Protein: 4.2g

 

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Chia Seeds 101: Nutrition, Benefits and Recipes

Kerry Roberts

Your Comprehensive Guide To Chia Seeds
Everipe was born from a not-so-crazy notion: that good nutrition needs to be doable in today’s lifestyle.  We’re all about practical ways to eat clean, and chia seeds just vibe with that idea. They’re nutrition powerhouses, mild flavored, and super versatile. That’s why you can find them in every Everipe smoothie. Let’s take a deep dive into the greatness of the chia seed: 

 Mankind’s Love of Chia Goes Way Back (Yes, Even Before the '80s)

Chia-based foods are popping up everywhere and in every form (pudding! tortilla chips! baked goods!) but the truth is, their street cred goes way back—even before the cha-cha-cha-chia days. Stay with us here, because this is pretty interesting: chia seeds originated in Mexico and Guatemala as a food staple for the Aztecs and Mayans. Cultivated as early as 3500 BC, “chia” is the Aztec word for strength (see?) and were offered as a gift to Aztec gods in religious ceremonies. They were a major crop for Native American tribes, used for both food and medicinal purposes. And it’s true, the ancient seed took a hard left and became a novelty item for a number of years, but thankfully, that course has been righted (although chia pets are forever awesome) and the mighty seed is back again in mainstream cultures as a functional food. 

Though She Be But Small, She Is Mighty

If chia seeds ever had a LinkedIn profile, it would read something like this:

Superfood, 3500 BC-Present.  Resume highlights include:

  • Fiber Powerhouse

  • 7 grams of polyunsaturated fat per serving

  • 4.4. grams of complete protein per serving 

  • One serving contains 18% of the RDV for calcium

  • Abundant in trace minerals like manganese, phosphorus, copper, selenium, iron, magnesium, zinc and calcium

  • The richest plant source of omega-3 fatty acids  

  • Very big deal during the holiday season in the 1980s

    What’s In It For You? Potentially A Lot.

    The fiber in chia seeds can help support digestion and keep you full for longer.  According to Everipe’s resident Holistic Chef and Nutrition Consultant Heidi Kutzelnig, chia seeds contain an “insoluble fiber, meaning the body doesn’t fully break it down during the digestion process. Instead, chia seeds pass through the digestive tract intact. This helps in two major ways: to gently clean out your intestines of debris and allow you to feel full longer." Outside the digestive tract, fiber has been shown to support heart health, lower inflammation, and speed up metabolism.  Keep in mind, there is oodles of fiber in fruits and vegetables and chia seeds should be a balanced part of your overall intake. 

    According to the Harvard School of Public Health, those oh-so-good-for-you omega-3 fatty acids found in chia seeds have a “beneficial effect” on cardiovascular health, particularly by lowering cholesterol, regulating blood pressure, and decreasing inflammation. That being said, your diet should include multiple sources of Omega 3’s, as research has shown that some sources are more accessible to the body than others. 

    The minerals in chia help with a variety of systems and processes in the body, like heart health, bone health, tissue maintenance, metabolism, muscle development, and nerve health. Pretty important stuff, right? And some of the minerals in chia, like copper and manganese, are lacking in a modern diet, so three cheers for covering your bases! 

    As always, remember that chia seeds are best served as part of a balanced, well-rounded diet with plenty of fruits, veggies, and lean protein.  

    Our Favorite Uses 

    Chia seeds can be found in every blend of Everipe smoothies for all the super benefits listed above, and because they become gelatinous when blended, which is part of secret sauce in making our smoothies so creamy.  

    Chia seeds can be enjoyed raw, soaked, cooked or toasted. Because they are so versatile and have such a mild flavor, chia seeds are a go-to nutrient booster in baked goods and snacks.  And since they’re such an easy ingredient to work with (that whole #doablenutrition thing) we’ve got a versatile, fool-proof, holistic chef developed recipe for chia pudding:

    CHEF HEIDI’S CHIA PUDDING 

    There are many ways to prepare this lovely recipe. Here is a base recipe for chia “pudding.” Ready for this?

    INGREDIENTS:

    Non-Dairy Milk 
    From Heidi: Go nuts here! Coconut milk is my personal favorite, but rice, oat, and almond also work great (or try a flavored variety!).  Also, feel free to use dairy milk—I just prefer the taste/texture of the alternatives for this recipe.  Plus, they keep longer.
    Chia Seeds
    Vanilla Extract and/or Cocoa Powder

    DIRECTIONS (for a single serving):
    1. Add 3 Tbsp. chia seeds per 1 cup of liquid.
    2. Place in a container, shake well.
    From Heidi: I like mason jars best – they seal tight and keep longer. 
    3. Refrigerate to set overnight. This will keep for a week. 

    FLAVOR COMBOS TO TRY:
    1. Chocolate flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with ripe banana slices and nuts. 
    2. Vanilla flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with sweet berry chunks and crunchy granola
    3. Plain milk alternative with 1/2 tsp. pumpkin pie spice blend (you can find this at any major grocery store) and 1-2 tsp brown sugar (to taste) added to it (blend this first for best results, then add your chia seeds).  Top with banana slices.
    4. Vanilla flavored milk alternative with 2 tsp. black sesame seeds and 1-2 tsp. maple syrup (to taste) added to it (blend this first for best results, then add your chia seeds). Top with ripe sweet blueberries and black sesame seeds
    5. Coconut milk (I like the canned stuff best – full of flavor and no junk added) with 1-2 tsp. agave syrup (to taste) and 1/2 tsp. lime juice (blend this first for best results, then add your chia seeds). Top with fresh tropical fruit(s) like kiwi, mango, or papaya.

    TOPPING SUGGESTIONS 
    From Heidi: I like to add crunch on top, best to add after pudding has set/at time of serving so they stay crispy

    • Seed Blends
    • Crispy Granola 
    • Nuts 

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