When you need cake, who do you call? Bananas and Almond Butter!!! Cake, bread, and anything bread-like, is such a comfort food. I do eat bread, but not often, and when I do, it’s bread made with ancient grains… real bread! However, I have found a substitute that I love as a snack, and also with eggs, as my “bread experience.” Here is a recipe that I have been tweaking for several years, ever since my friend and colleague, Dr. Tim Harrigan shared his version of it with me. You can replace the almond butter with cashew butter or organic peanut butter, but almond butter is the healthiest choice and tastes great. You can also change the spices, and level of spices. You can also use strawberries instead of blueberries if you prefer. I haven’t yet attempted a savory version of these, but I will soon.
Note: I sometimes use all almond flour instead of a mix of coconut flour and almond flour.
FLOURLESS BANANA BLUEBERRY MUFFINS
- 4 medium ripe bananas
- 4 large cage-free, hormone-free eggs
- 1/4 cup softened unsalted grass fed butter
- 1/2 cup almond butter
- 1/4 coconut flour
- 1/2 almond flour (fine)
- 1 tsp baking soda
- 1.5 tsp baking powder
- 2 tsp cinnamon
- 1 tsp all-spice
- 1 tsp ground cloves
- 1.5 tsp vanilla
- pinch of sea salt
- 1/2 c blueberries
- Preheat the oven to 350 degrees and grease muffin pan with coconut oil.
Combine the bananas, eggs, butter and almond butter in a bowl and blend by hand or with hand mixer. Add the coconut flour, baking soda, baking powder, and everything else and continue to mix until all the ingredients are well combined. Transfer batter to a mixing bowl and fill muffin pans 3/4 full. THEN, add 3 - 6 blueberries on top of each muffin. They will sink in a bit and will end up in the middle of the muffins. If you add the blueberries to the mix before filling the muffin pans, all the blueberries will sink to the bottome, making a very wet bottom. Bake for 20 minutes or until a toothpick comes out clean (depending on what altitude you live at).
BUILD STRONG BONES, but not with milk… no need for milk… what you need are vegetables which are heavy with calcium. My favorite is Arugula (one serving has 10x the amount of calcium in one glass of milk). However, simply ingesting calcium is only part of the equation. The other part is RESISTANCE. In other words, you need to use some weights when you workout. Not every day, and not even a lot is needed. Your own body weight is a great place to start (think pushups). Here’s what I suggest:
When my wife works out, she tends to workout with cardio videos. She has added light weights… it makes the workout more intense, but not dangerous, and yes, when you add resistance to your workouts, this impacts your bone density.
Here’s the goal: when we fall, we want to bruise, not break!
MEDITATE IN CONTEXT
This is different from intentional meditation in that you would, in any moment, focus your attention on everything from mindset, attitude, desired outcomes, and/or gratitude, in the context of your day. Here is one contextual meditative moment looks like for me.
- I’m driving (no worries, this is safe!) and I see a red light.
- I stop at the red light (I sometimes use red lights as a reminder to be grateful).
- While I’m at the light, with my eyes open, I visualize people for whom I’m grateful for, and why.
- While I’m at the next light, with my eyes open, I visualize places I’m grateful for, and why.
- While I’m at the next light, with my eyes open, I visualize things I’m grateful for, and why.
- While I’m at the light, with my eyes open, I visualize my emotional responses for which I’m grateful for, and why.
While it may be obvious, I do all of that with no radio on, and with my phone out of reach and with the sound off. I can share with you that your driving experience will be much more spa-like.
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