 As a Certified Health Coach, I recognize a lot of the gimmicks in the marketing food industry that play to well-intentioned customers. Labels such as 'gluten free' don many products but don't necessarily equate to health. Rice flour, potato flour, tapioca flour are ALL gluten free, but they are also full of empty calories that spike your blood sugar. The complete OPPOSITE of being nourished. Instead, I focus my Nourished Desserts on truly good-for-you ingredients. Most of the ingredients are nourishing. They are not perfect, but my philosophy is it's all about making small swaps; better decisions that encourage the next better decision. Almond flour is one of my favorite flours to bake with for it's sturdiness, heartiness and nutrient profile. However, it's not the only flour in my arsenal! For those that are concerned about nut allergies or simply want to mix it up, oat flour is a wonderful alternative. Benefits of Oat Flour:
The trick with oat flour is knowing when to use in baking and when to not. It doesn't rise as well as other flours so that's important to note when filling up your pans. It is also extremely moist and has a somewhat sticky texture. I have found that you simply cannot swap any almond flour recipe with oat flour and expect the same results. It's better suited for recipes with a strong fruit base, like the one below. Pineapple Muffins with Oat Flour INGREDIENTS: - 2 cups oat flour - 1 teaspoon baking powder - 1 teaspoon baking soda - Dash of sea salt - 1/2 cup turbinado or sugar in the raw - 1 20-ounce can crushed pineapple (drained) - 1/4 cup olive oil + 2 tablespoons - 3 teaspoons pure vanilla extract - 1/4 cup of milk - 2 tablespoons of apple cider vinegar DIRECTIONS: - In a medium bowl, mix together the dry ingredients. In a larger bowl, whisk together the wet ingredients. Let each bowl rest separately while you prep your muffin tins. - Place muffin liners in your pans and preheat oven to 350 degrees F. - Once complete, mix the dry ingredients into the wet ingredients. Stir until thoroughly combined. Scoop batter into your muffin tins. Remember to fill over 3/4 of the way as oat flour does not rise as much as other flours. Bake in the oven for 20 minutes. Remove muffins from pan and place on cooling rack or plate. Enjoy! 
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 One of the best things about creating healthy desserts is that they can also double as a nutritious breakfast. It's just all in the way the ingredients are put together! A lemon cake lends itself nicely as a spring base with a variety of different berries as natural companions. One of my all time favorite combinations is lemon with raspberries. Paired together in a delicious torta, this is one you'll want to serve for breakfast, dessert or bring to a spring buffet. A springform pan is recommended for this recipe as it will make the serving of this cake that much smoother. Pro Tip: For any berries you put inside your cake, chop and distribute sparingly and evenly. Too many berries will weigh down the cake. Lemon Raspberry Torta INGREDIENTS: - 2 cups almond flour - 1/2 cup cornmeal (what you'd use for cornbread) - 1/2 teaspoon baking soda - 2 teaspoons baking powder - A dash of sea salt - 3 eggs - 1 cup greek non-fat plain yogurt - 1/2 cup 100% real pure maple syrup - 1/4 cup extra virgin olive oil - Zest of two lemons - Juice of half a lemon - 2 tablespoons orange juice - Handful of raspberries (plus more for after-baking decorating if desired) - Powdered sugar on top after baking if desired DIRECTIONS: - Preheat over to 350 F. Grease a 9-inch springform pan - In a large bowl, combine the dry ingredients. Whisk to thoroughly incorporate. - In a separate bowl, whisk the eggs. Slowly add in the maple syrup, olive oil, greek yogurt and lemon zest. Once mixed stir in both the lemon and orange juice. Add the wet to the dry ingredients and thoroughly combine. Batter should be airy and light. Add to springform pan. Roughly chop your handful of raspberries and strategically place in the pan. Bake for 30 minutes until the cake is lightly brown. Let the cake completely cool prior to garnishing with additional berries and powdered sugar. Although you can serve immediately, I find this cake tastes best after being refrigerated for at least a few hours. It travels well! 
 Those who have been following me a while know that I love to bake healthier desserts, and almond flour is one of my go-tos. Full of nutrients, low-glycemic and grain-free, I find it the perfect substitute for traditional sweets without any of the belly bloat. The consistency however, makes it a little tricky to find the right balance of moisture and fluffiness. Well look no further. This is the fluffiest almond flour cake I have ever made! I have two daughters; one who consistently loves my baking (even the fails) and another who wants nothing to do with any sweets that are healthy. This one had her coming back for seconds (and thirds!) I made this version in a loaf pan, but feel free to experiment with a cake pan or even a muffin tin. Just be sure to adjust the cooking time appropriately. You'll know your cake is ready when the consistency is spongy, bouncy, and the color is a nice golden brown. I added wild blueberries from a bush in our backyard, but regular sized blueberries also work, fresh or frozen. Give this one a go! Perfect for a breakfast, brunch, or light afternoon dessert. Golden Maple Lemon Cake (with Blueberries) INGREDIENTS: - 2 cups almond flour plus more for dusting - 1 teaspoon baking powder - 1/2 teaspoon baking soda - 1/4 teaspoon sea salt - 4 eggs - 2/3 cup 100% real pure maple syrup - 1/4 cup extra virgin olive oil - Zest of two lemons - 1 cup blueberries (I prefer wild for this recipe) DIRECTIONS: - Preheat over to 325 F. Grease a loaf pan and lightly dust with almond flour. - In a large bowl, combine the 2 cups almond flour, the baking powder, baking soda and salt. Whisk to thoroughly incorporate. - In a separate bowl, whisk the eggs. Slowly add in the maple syrup, olive oil and lemon zest. Add the wet to the dry ingredients and thoroughly combine. Fold in the blueberries very gently. Add to loaf pan. - Bake for 1 hour and 10 minutes until the cake is golden brown with a spongy texture. Let the cake completely cool prior to removing from pan. This has easily become my new go-to. Once you make it, I'm sure it will become yours too!  Tried this recipe? Tag @perfectly_nourished on Insta.  There is nothing more comforting than the smell and taste of home made banana bread. It is the one universal baked good that spans across age groups. Bananas have such a distinct and strong taste that it is quite simple to “health it up” without anyone knowing the wiser! My banana bread recipe is gluten-free which is important as gluten is a big culprit of creating inflammation throughout the body. I also add in my super secret ingredient flaxseed! Flaxseeds hold superior superfood status. Flaxseed has been around for ages but like many great medicinal foods, they’ve only recently become mainstream. Here are some wonderful reasons why you should try and add flaxseed wherever you can:
Adding them to banana bread, by way of flaxseed flour, is amazing as they possess a nutty, mild flavor which pairs nicely with banana. Nourishing Banana Bread (with Flaxseed) INGREDIENTS:
DIRECTIONS:
Let cool prior to serving. I find a serrated knife works best for cutting this bread. Pressed for time? Create two breads and pop one in the freezer! Happy Baking!
 Perfect for holiday gifts, parties, or even just for yourself this homemade chocolate bark is a crowd-pleaser. On a mission to create nourishing desserts using real-food healthy ingredients, I've created a bark you can share from your heart with friends, family and co-workers alike. This is so simple to make! Using coconut oil as the base, this chocolate is both stable and good for you. Coconut oil, although a saturated fat, contains essential lauric acid which has been proven to speed up weight loss, reduce the risk of heart disease and high blood pressure, and stimulate thyroid function. Raw cacao is considered a superfood! Chocolate itself is not unhealthy. It is all the processed sugars, oils, artificial colors and flavorings we add to it that are. In just a matter of a few ingredients you can create your own healthy version of an unhealthy favorite. Holiday (And Any Day) Dark Chocolate Bark INGREDIENTS
DIRECTIONS Melt coconut oil over low heat and mix in cacao powder. Add in pure vanilla extract plus maple syrup to taste. Whisk and remove from heat. Line a baking sheet with parchment paper. Pour the chocolate onto the parchment paper and immediately spread your toppings into the mixture, ensuring the pieces are spread evenly. Pop in the refrigerator to set for about 1 hour (less time if in freezer). Break into bark-sized pieces. Optional: can replace the cranberries with two drops of your favorite food grade essential oil or extract. I often make peppermint bark for the holidays. Do you have a favorite nourishing dessert recipe that is your go-to? Please share in the comments below!  Tried this recipe? Tag @perfectly_nourished on Insta.
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