Abundant Life Wellness 

  Create an Abundant Life by Design

                                                         Pumpkin Pecan Pie   

This pumpkin pie is made with stevia and xylitol as a sweetener.  I highly recommend KAL liquid stevia in all your baking.  It does not have the bitter aftertaste and is pure stevia.  Beware if you try to use powdered stevia!  It may not taste sweet.  Xylitol actually has an antifungal property to it, but can cause stomach discomfort if you use too much of it.  For this reason when baking it is best to use a little of both.

The pie itself is completely sugar-free and Phase 1 friendly.  However the topping has coconut sugar and honey, so this would make it Phase 2 for those of you on the protocol.  If you need a Phase 1 friendly dessert you could put just a little stevia in the nuts.  It won't however have the glazed nut texture.

Also be sure to use full fat coconut milk.

Trust me "this pie is delicious"!  You won't miss the crust.

Pumpkin Pie:

2 organic eggs

1 can ( 15 oz ) plain pumpkin

1 can ( 13.66 oz ) full fat coconut milk

2 tablespoons coconut oil

1 tablespoon vanilla extract

1/2 cup xylitol

1/4 teaspoon KAL liquid stevia

1/2 cup buckwheat flour

2 tablespoons arrowroot starch

2 teaspoons baking powder

1/2 teaspoon sea salt

1 1/2 teaspoon cinnamon

1/4 teaspoon allspice

1/4 teaspoon ginger

1/4 teaspoon nutmeg

1/4 teaspoon ground cloves

Pecan Topping:

1 cup chopped pecans

1/4 cup coconut palm sugar

2 teaspoons raw honey

1 teaspoon vanilla extract

pinch of sea salt

Preheat oven to 350 degrees.  Liberally grease a 9 inch pie plate with coconut oil.

Add all pie ingredients together in bowl and mix well until creamy.

Pour into prepared pie dish and bake for about one hour.  Don't let it get too brown.  When a toothpick is inserted into pie and comes out clean it is done.

While pie is baking you may mix pecan topping ingredients together.  Use hands to mix thoroughly.  When pie has cooked one hour spread pecan topping over pie and cook about ten minutes longer. 

Let pie cool and then refrigerate.  I think this pie is best when it has cooled in the refrigerator overnight.   Enjoy!

                                          "No Knead" Flatbread

     This all Phase 1 flatbread is so simple and absolutely delicious!  It is grain free, gluten free, yeast free, and sugar free.  As many of you know removing these from your diet will have a profound impact on your health.  Most of my patients have a problem giving up bread and this recipe is the answer.  If you are just beginning Phase 1 I highly recommend  this be your first recipe you try.  

The recipe can be so versatile.  You may add garlic and herbs if you want to use it for sandwiches or toast for your eggs in the morning.  It may also be used like a dessert bread and made into cinnamon toast using butter, xylitol and cinnamon.  If you like cream cheese you may also put this on top.  The possibilities are endless!

Preheat Oven to 350 degrees

1 1/2 cups almond flour

3/4 cup tapioca flour

1/3 cup of ground flax or chia seeds

1 teaspoon xylitol or 8 drops liquid stevia

1/2 teaspoon baking soda

1/2 teaspoon sea salt

3 organic eggs

1/3 cup full fat plain yogurt

( if making to use for sandwiches or toast you  may add 1/2 tsp garlic, 1/2 tsp basil, and 1/2 tsp tarragon )

  *  In large bowl combine almond flour, tapioca, ground flax or chia seed, xylitol, baking soda, salt, garlic, and herbs.

  *  In small bowl blend eggs and yogurt with mixer for about 30 seconds.

  *  Add the egg mixture into dry ingredients and mix until it forms a sticky dough.

  *  Pour batter onto cookie sheet lined with parchment paper.  Smooth with spatula into a 12 x 6 rectangle, so it is thin and even.

  *  Bake on center rack at 350 degrees for 8 minutes.  Do not over bake or it will be dry.

  *  Cut with pizza cutter to desired size.

You may store the bread in a ziploc bag in the refrigerator or it also freezes very well.  Enjoy!



Chocolate Whoopie Cookies

These cookies are a little slice of heaven and totally Phase 1 friendly and Kid approved. You could eat them for dinner they are so healthy!  

I think they are best when refrigerated overnight.  You might even try freezing them and "voila" you have an ice cream sandwich.

It is very important that you not overcook these cookies.  Bake for 12 minutes only! Cookies will be soft and moist, not browned.  When in doubt cook them less time.

2 large eggs
1 cup raw unsweetened sunflower butter
1 1/2 tsp vanilla extract
1/2 tsp apple cider vinegar
14 drops liquid stevia
1/2 cup xylitol
1/4 cup unsweetened cocoa powder
2 tbls buckwheat powder
1/2 tsp baking soda
1/4 tsp sea salt

* Preheat oven to 350 degrees  Line 2 cookie sheets with parchment paper.

* Beat eggs with mixer in medium bowl and then add sunflower butter, vanilla, apple cider vinegar and liquid stevia

* Add all dry ingredients and mix thoroughly.

* Combine wet and dry ingredients and mix well with electric mixer.

* A 1 1/2 tbls cookie scoop works great to evenly portion out dough onto cookie sheet.  Flatten cookies gently using the back of a spoon.

* Bake for 12 minutes and cool on cooling rack for 10 -15 minutes

                                                                         Phase 1 "Coconut Milk " Filling

 1 can full fat coconut milk chilled
1 tsp. vanilla
Stevia or powdered xylitol to taste

* Pour off the liquid from chilled coconut milk and place the cream in a chilled mixing bowl.  Beat with an electric mixer until fluffy, 
   adding in the vanilla and sweetener.  

* Fill cookies and refrigerate.  Overnight is best.


                                                                          Phase 2 "Cream Cheese" Filling

4 tbls. sweet butter, softened at room temperature
1/2 cup xylitol, powdered to the consistency of powdered sugar in a high speed blender or coffee grinder
Stevia to taste
6 ounces cream cheese, room temperature
1 tsp vanilla

* Process all ingredients in mixer until smooth.

* Fill cookies and refrigerate.  Overnight is best.    A' Votre Sante' !