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Breakfast, Sweet Treats  /  March 22, 2020

Paleo Chunky Monkey Muffins

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Paleo Chunky Monkey Muffins are a classic, “healthified” banana-chocolate-walnut favorite. This recipe is free of gluten and dairy, yet a delicious treat for adults and kiddos.

We’re about 7 days into social distancing. I’ve adventured out to the grocery store twice and make it a daily habit to go for a walk in the neighborhood. I’m not going to lie: so far so good over here. I guess being an introvert has it’s perks, like not minding an indefinite social isolation. My heart goes out to all the extroverts about to lose their minds.  

And, this time of quarantine brought about these Paleo Chunky Monkey Muffins. So, things are looking up in my 900 sq. ft. apartment. I hope this recipe brightens your quarantined days, too!

Paleo Chunky Monkey Muffins

What is Chunky Monkey?

Chunky monkey is a classic flavor combination of banana, chocolate, and walnuts. Does it get any better? Arguably, no. I don’t know about y’all but the chunky monkey flavor combo trumps all flavor combos in my book. And now that I think about it, I’m not sure why it took so long for me to create a chunky monkey recipe. 

As a young girl, I remember going Ben & Jerry’s ice cream shop. The chunky monkey flavor was at the top of my list. Not much beats creamy, banana ice cream in a large waffle cone. I’m not drooling, you’re drooling.

Are Paleo Chunky Monkey Muffins Healthy?

These Paleo Chunky Monkey Muffins are definitely healthier than a traditional chunky monkey muffin recipe. Since this recipe is Paleo-approved, it’s free of dairy, gluten, and refined sugars, which are all inflammatory foods for most of us. However, not only is this recipe low in inflammatory foods, it also offers a variety of nutrients!

Bananas are rich in potassium, manganese, vitamin C, and vitamin B6. Dark chocolate is one of the most popular superfoods, loaded with antioxidants and minerals, including magnesium, iron, and copper. Walnuts provide a hefty dose of omega fatty acids, especially omega-3. Cassava flour offers high amounts of vitamin C, manganese, potassium, and folate. Local honey is a great source of antioxidants. 

Paleo Chunky Monkey Muffins

Paleo Chunky Monkey Muffins

 

How to make Paleo Chunky Monkey Muffins

This recipe requires about 15 minutes to prepare and 15 minutes to bake. Meaning, it’s a great Saturday morning breakfast treat. 

To start, preheat the oven to 350F. Prep a muffin pan with muffin liners or cooking fat to prevent sticking. Mix all the dry ingredients in one bowl and the wet ingredients in another, leaving out the walnuts and dark chocolate chunks.

Add the wet ingredients to the dry and gently stir with a spatula or wooden spoon. Be careful to not over mix, otherwise you can easily end up with dense muffins. In 2-3 stirs, mix in the walnuts and dark chocolate. 

Spoon the batter into 12 muffin tins. Bake for 15-18 minutes or until a toothpick comes out clean. Let cool in the tin for about 10 minutes, then transfer to a wire cooling rack to finish cooling.

I prefer to enjoy these muffins warm and fresh, right out of the oven. However, you can store them in an airtight container for 3-4 days or in the freezer for a few months.

What You Need to Make This Recipe

Ripe Bananas

This recipe calls for 3 large, ripe bananas. The riper the bananas, the sweeter the taste and easier to mash.

Dark Chocolate Bar

I used a Theo Dark Chocolate Sea Salt bar. Highly recommended! Place the chocolate bar in a ziploc baggy and use the end of a spatula to crush the bar into chunks. Easy peasy!

Walnuts

Always use raw, organic walnuts. This rule goes for all nuts, all the time. Organic nuts contain less pesticides and toxins, while providing higher amounts of bio-available nutrients.

Cassava Flour

Cassava flour is my favorite paleo-approved baking flour. The cassava root is naturally gluten free and rich in vitamins and minerals.

Local Honey

Whenever using honey, always buy local, raw, and unpasteurized. This honey can help reduce inflammation and seasonal allergies, while boosting immune function.

Paleo Chunky Monkey Muffins

 

Paleo Chunky Monkey Muffins

Chunky Monkey Muffins

Yield: 12 muffins
Prep Time: 15 minutes
Total Time: 15 minutes

Paleo Chunky Monkey Muffins are a classic, banana-chocolate- walnut favorite. This recipe is free of gluten and dairy, yet a delicious treat for everyone.

Ingredients

  • 1 1/2 cups cassava flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • Pinch of sea salt
  • 3 large, ripe bananas, mashed
  • 1 egg
  • 4 tbs ghee, melted and cooled
  • 2 tbs local honey
  • 1/4-1/2 cup nut milk
  • 1/2 cup walnut pieces
  • 1 dark chocolate bar, crushed

Instructions

  1. Preahet the oven to 350F. Line a muffin tin with muffin liners or nonstick spray.
  2. Combine the mashed bananas, egg, ghee, and honey in a bowl and set aside.
  3. Combine all dry ingredients in a large bowl, except the walnuts and dark chocoalte. Add the wet mixture to the dry and stir with a wooden spoon or spatula- do NOT over mix. Add nut milk as needed.
  4. Gently mix in the walnuts and dark chocolate.
  5. Spoon the mixture into 12 muffin liners. Bake for 15-18 minutes or until a toothpick comes out clean.
  6. Let cool fro 10 minutes. Then, transfer to a wire rack to continue cooling.
  7. Enjoy warm and fresh! Or, store them in fridge fro up to 3-4 days or in the freezer for 3-4 months.

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
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#functionalhealth #bioindividuality
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#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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