Easy, Healthy Protein Balls

Easy, Healthy Protein Balls

Sarah Shoemaker
Recipes, Raw, Nutrition, Vegan, Yum

There are several protein bar/balls on the market. Some are good, meaning they are fairly healthy with wholesome ingredients and others are really bad with nothing but sugar and unhealthy fats in them.

Protein bars are super convenient, portable and easy to eat when in a hurry. There is definitely a time and place for a protein bar every once in awhile.

Unfortunately, I get horrible indigestion from everyone I try and I have tried with great expectations so many, without luck.

So, here is my recipe for homemade protein bars/balls, that don’t upset my stomach. This recipe is versatile, add in whatever you like, make it as health as you want, be creative. If you have leftover baking ingredients in your pantry this is a good way to use them up.

Apple Crisp

Apple Crisp

Sarah Shoemaker
Recipes, Desserts, Fruit, Yum

Looking for something sweet? Here is a fantastic recipe that is healthy and delicious. Super easy to throw together with the staples in your pantry.

2 Servings

Ingredients

  • 1/2 Apple (cored and sliced)

  • 1 1/2 tbsps Maple Syrup (divided)

  • 3/4 tsp Coconut Flour (or 1 tbsp)

  • 1 tbsp Unsweetened Applesauce

  • 1/4 cup Oat Flour

  • 3 tbsps Oats

  • 1/4 tsp Baking Powder

  • 1/8 tsp Sea Salt

  • 1 1/4 tbsps Coconut Oil

  • 1/4 cup Coconut Ice Cream (optional)


Earth Day: A Practical Guide and Resource

Earth Day: A Practical Guide and Resource

Sarah Shoemaker
Earth Day, Environment

Did you know that Earth Day has been around since April 22, 1970?

Unfortunately, if we as a collective, don’t smarten up we are in big trouble and really we have no one to blame but ourselves for destroying this beautiful planet.

The last thing I want to do is get on my soap box and start wagging my finger at people. My intention is to help people realize there are always things we can do to help.

I want to break this huge topic down to 3 sections:

  • Our diet

  • What we buy

  • What we do

Diet: Probably the most impactful change we can make for both the environment and our health.

Gut Health: Yes, It Is Really Important.

Gut Health: Yes, It Is Really Important.

Sarah Shoemaker
Digestion, Education, Mental Health, Nutrition, Tips and Tricks

Did You Know?

  • More than 40 diseases have been linked with bacterial imbalances in the gut ie) depression, IBS, Cancer, Arthritis, Colitis, Diabetes the list goes on

  • The gut produces 95% of your serotonin, this affects moods, energy levels, and sleep.

  • Our bodies are more bacteria than human

  • Over 20 million Canadians suffer from a digestive disease costing $18 Billion in health care and lost productivity.

Yes, the topic of gut health is definitely not glamorous and can be a bit embarrassing for some but for 2 out of 3 Canadians it is a huge deal and it is important we talk about it.

It is time, like with mental health, we start stripping away the stigma and shed light on issues that truly affect our health, like the importance of our digestive systems.

The digestion system is beginning to get the credit it deserves. Once thought as just mere vessels that broke down the foods we eat and move it along is no longer the only task it does. The whole digestive track and all its components are much more intelligent, sophisticated, and involved than originally thought!

The brain and gut send messages back and forth using the vagus nerve. The digestive system tells the brain stuff and the brain tells the digestive system stuff. How? Through the microbiota in the gut! Yes, the bacteria in the gut can communicate with the rest of the body, who knew?

Low FODMAP Egg Cups

Low FODMAP Egg Cups

Sarah Shoemaker
IBS, Recipes

Easy Egg Muffins: Ingredients

  • 6 Eggs Free Range Organic, if possible

  • 1/3 cup lactose-free milk or other low FODMAP milk

  • 2 tsp dried oregano

  • 1/8 tsp salt

  • 1/4 tsp pepper or more

  • 1/2 cup quinoa cooked (optional)

  • 3/4 cup feta cheese

  • 1 medium tomato

  • 1 medium bell pepper orange yellow or red

Method:

Pre-heat oven to 350 degrees. Grease a muffin tin well with cooking spray or oil, or use muffin liners.

  1. Whisk together the eggs and milk. Mix in the oregano, salt and pepper.

  2. Chop the tomato and bell pepper. Discard/compost the watery part of the tomatoes with the seeds. Crumble the feta into small pieces. Divide the tomato, pepper and feta (and quinoa if using) evenly in the muffin tin. Pour the egg mixture over the veggies and cheese.

  3. Bake for 25-30 minutes, until lightly browned on the tops. Remove from oven and let cool for 10 minutes, then remove the egg muffins from the tin.

  4. Store in the fridge for up to 4 days, or the freezer for up to 3 months.

RECIPE NOTES

  • If you don't use muffin liners, wash the pan right after removing the egg muffins. The egg can really stick to the pan.

  • Mixing in quinoa is a great way to add in a healthy grain.

  • Don’t use the watery part of the tomatoes (the inside part with the seeds). If used, they add a lot of extra liquid and can make the muffins too watery.

Low FODMAP Substations For Onions and Garlic

Low FODMAP Substations For Onions and Garlic

Sarah Shoemaker
IBS, Digestion, Education, Nutrition

Sometimes our bodies can’t always digestion foods, even ones that are good for us, like onions and garlic.

Onions and garlic are very powerful antioxidants, very detoxifying and pretty tasty to cook with but some people have a hard time with them.

Instead try substituting for onions:

  • Green Onion Tops

  • Leek Leaves

  • Chives

And for Garlic:

  • Garlic Infused Oil

Every body is different and will react differently, so try these substations and let me know they work for you.

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