Don’t worry, she’s already done it for you.  My good friend, Liz, recently launched her new delicious line of healthy baking mixes called Purely Elizabeth.  No longer do you have to measure the flour, the sugar, the butter, the milk.  Liz has measured it all for you and even replaced the nutrient lacking ingredients with nutrient dense ones.  In line with my own health beliefs, Liz always loved baked goods but was concerned about the detriments that all that refined sugar, wheat and dairy had on her system.  With a little of this and a little of that, Liz has launched the most delicious gluten-free baking mixes out there made with nutritious whole grains, flax, hemp and chia seeds. 

What’s in the Baking Mixes?

Millet Flour
Millet is a gluten-free whole grain that is full of B vitamins, which help brain function, energy levels, increased immunity and proper metabolic function. 

Coconut Flour
I could go on and on about the praises I have for the coconut. Please see my former blogs on coconut oil and its health benefits.  The flour used in these recipes comes from the meat of the coconut after the oil has been extracted.  It has a low glycemic load and is high in fiber and protein.

Almond Flour
Almonds are rich in magnesium and vitamin E. To take a slight tangent on magnesium, approximately 70% of all Americans are deficient in magnesium!  Magnesium is important because it keeps the immune system strong, alleviates anxiety, stress and chronic pain. It has also been linked to lowering cholesterol.  Magnesium is also essential for calcium absorption. You could be ingesting all the calcium in the world but if you don’t have enough magnesium in your diet, the calcium won’t actually be able to get into your bones. 
Corn Flour
With so much concern out there about GMO (Genetically Modified) corn and soy, I am thrilled that Liz uses certified gluten-free and non-GMO corn flour.

Teff Flour
Teff stems from ancient Ethiopia where, to this day, it remains a staple in the country’s diet.  Teff is high in iron, protein, calcium, and fiber.  Iron is key because it assists in delivering oxygen throughout the body and increasing energy.

Buckwheat Flour
Counter-intuitively, buckwheat is actually not related to wheat and does not contain gluten.  Buckwheat is particularly high in zinc which supports the immune system and regulates blood sugar.

Flax Seeds
I’ve written about them before in my omega-3 post, and it’s worth noting again that flax seeds are high in omega-3’s which in turn reduce inflammation in the body. 

Hemp Seeds
Also rich in omega-3’s, hemp contains a good amount of protein and is rich in sulfur, iron and vitamin E.

Chia Seeds
And one more thing that’s high in omega-3’s, the chia seed. Once used by Aztec warriors to fuel endurance because of it’s protein, the chia seed is also high in fiber and healthy fats.  Eating chia seeds slows carbohydrate absorption in the body, allowing you to use that fuel for a longer period of time.

Raw Cacao
Back to magnesium, raw cacao is actually one of the highest sources of magnesium (hooray!).  It is a super antioxidant which fights against free radicals in our bodies. 

How Do I Get the Mixes?

You can order Purely Elizabeth muffin and pancake baking mixes at Liz’s website.  The recipes are incredibly easy (depending on the specific mix, you only have to add a few ingredients like a natural sweetener, olive oil and eggs before baking) and the results are simply divine.  I don’t get a cent from you trying them, but I know how much our readers love getting delicious treats with healthy ingredients and rather than give you any of my recipes, I thought I’d keep it easy as pie this week - or easy as muffins, as the case may be!

Speaking of muffins, Liz just released a special Pumpkin Spice Muffin recipe especially for the holiday season.  Enjoy!

Purely Elizabeth’s Pumpkin Spice Muffin Recipe:

1 Purely Elizabeth Apple Spice Muffin Mix
1 can organic pumpkin puree
½ tsp of ground cloves
1 egg
½ cup extra virgin olive oil or extra virgin coconut oil
¾ cup maple syrup or agave nectar
Optional: raisins, walnuts

Directions:
In a large bowl, GENTLY mix together dry mix, pumpkin puree, cloves, egg, olive oil and sweetener. Pour into muffin tray (I prefer using the mini muffin tray, as they are perfect bite size treats).  Bake in the oven at 375 degrees for 25-30 minutes.

*Note: If your muffin tray is apt to sticking, use a non-stick olive oil spray to coat.

Happy Thanksgiving everyone! Want to learn more about making this Thanksgiving a great one? Check out Golda’s blog this week.

 

Catherine, a Holistic Health Counselor, trained at the Institute for Integrative Nutrition in association with Columbia University and is a certified Nutrition Educator from Bauman College. She works on health goals in areas such as natural weight equilibrium, food cravings, sleep, energy and digestion.

If you are interested in personalized nutrition consultations for vibrant health, Catherine offers a free initial health history session for both local and distant clients - her furthest client, so far, lives in Spain! Please .(JavaScript must be enabled to view this email address). Also, check out her other blog.