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How To Make Easy Loaded Cauliflower Bake (Keto and Kaufmann Friendly) | Video

If any of you are trying to stick to the Kaufmann diet, my loaded cauliflower recipe will help when you are missing white potatoes.  This loaded cauliflower recipe tastes very much like a loaded backed potato!  Also, if you have allergies, you may not want to jump right into the recipe.  I’ll explain how the state of your immune system can have a lot to do with your allergy symptoms.

Allergy Misery

This week I wrote an article on allergies for Sinusitis Wellness which you can read here.  For those of you that are new to my website, you may not know this about me.  My daily ritual used to include Benadryl, Tylenol Sinus, enough Afrin to be bordering on addiction, oral decongestants, and antacids!  With all of those band-aids you would think I’d be feeling pretty good, but I always felt like crap!  I was merely exchanging symptoms of itchiness, a runny and stuffy nose, for exhaustion due to self medicating.  If you would like to read my full article you can find it here.  Below is an excerpt and I hope you enjoy my video.

Why Do Allergies Occur In The First Place?

Like many of you, I was allergy tested. What it revealed was that I was allergic to 60 outdoor plants and trees, as well as too many foods to count (including healthy foods).  Needless to say life was miserable back then but allergies were the least of my problems as I was battling many illnesses. You can read my full story here.  I am thrilled to report all allergies are now a distant memory and it wasn’t over the counter medications that got me there.   First, let’s talk about what allergies are and why they occur in the first place, then we can sort out how we may get to the “root’ of our body’s immune system malfunctioning  causing us allergies in the first place.  Bottom line?  If your body is not working right you can become allergic to just about anything.

How are Allergies Related to Autoimmune Disease?

An allergy is our immune system reacting (or overreacting) to a substance that is usually harmless.  In very severe cases, the reaction can even be fatal.  The body creates antibodies for these substances and so the next time you come in contact with that antigen (or food) your body is ready for the “invader” by releasing a chemical called histamine.  Johns Hopkins Medicine has stated allergies are the result of an overactive immune system.  Other immune system disorders include autoimmune disease where our own immune system attacks itself such as Hashimoto’s, Lupus, and rheumatoid arthritis.

Can Inflammatory Diseases Trigger Allergies?

The reason I mention autoimmune disease when talking about allergies is because a study done at Children’s Hospital and the University of Washington states “Our study implies that allergic and inflammatory diseases may actually trigger autoimmune diseases by relaxing the controls that normally eliminate newly produced, self-reactive B cells”  The Allegheny Health Network (AHN) Autoimmunity Institute says “people who have environmental or food allergies may have a higher risk of developing autoimmune disease”……..read my full article here.  See you next week!

Loaded Cauliflower

Erin Porter
This hearty loaded cauliflower recipe tastes just like a loaded backed potato! 
Course Main Dishes

Ingredients
  

  • 1 Large head cauliflower or 2 bags precut cauliflower
  • 1/2 tbsp Coconut oil
  • 1 tbsp Grass fed butter
  • 1 cup Cheddar cheese
  • 1/4 cup Whipped cream cheese
  • 4 slices Turkey bacon cut in pieces (no antibiotics/hormones)
  • 1/2 tsp Salt
  • 1/2 tsp Black pepper
  • 1/4 tsp garlic powder
  • 1/4 Thyme (to taste)
  • pinch Oregano

Instructions
 

  • Clean and chop cauliflower.
  • Place in a baking dish with melted coconut oil and butter plus all other ingredients EXCEPT the cheddar and cream cheese and bacon.
  • Bake at 400 degrees uncovered for about 45 minutes or until cauliflower is tender.
  • In the meantime cook bacon, chop it and set it aside.
  • When cauliflower is tender take out of oven and add the cream cheese, cheddar, and bacon saving a little of the cheddar and bacon for the top.
  • Stir and bake for an additional five minutes. Enjoy!

Video

Notes

This recipe would qualify as keto and Kaufmann 2 Diet (Kaufmann Phase II)

Chocolate Chip Oatmeal Bites (Kaufmann 2 Diet Friendly)

Well, a big chapter of Eat Pray Get Well has come to an end, and that is the food side of the business I started 3 years ago.  This chocolate chip oatmeal bite recipe was one of our snack items we sold in retail stores and now I will share this Kaufmann diet friendly recipe with you.  In my video below, I show you how to make these Chocolate Chip Oatmeal bites and I tell the story of how the food part of Eat Pray Get Well began and why it came to an end.

Video: How to Make Chocolate Chip Oatmeal bites

What You Will Need

  • 1 cup organic rolled oats
  • 1/2 cup almond butter
  • 1 tablespoon unsweetened shredded coconut
  • 1/4 cup chocolate chips (I use Lily’s brand, they are sugar fee but sweetened with Stevia)
  • 3 tablespoons maple syrup
  • 1/2 tablespoon coconut oil
  • 1 tablespoon chia seeds
  • 1 teaspoon flaxseed (optional)
  • 1/2 teaspoon vanilla

chocolate chip oatmeal bites in a bowl next to chocolate chips

You can also watch me make these Chocolate Chip Oatmeal bites on the NBC morning show Bloom

Instructions

Combine all ingredients and roll into bite size balls.  If you are following the Kaufmann diet, this chocolate chip oatmeal bite recipe would be a considered Kaufmann 2 dessert or Phase 2.  For an in depth explanation of the Doug Kaufmann’s diet, visit my article What Can I Eat.

Chocolate Chip Oatmeal Bites (Kaufmann 2 Diet Friendly)

Erin Porter
Enjoy this tasty and filling chocolate chop oatmeal bite recipe which we sold in stores for years.
5 from 1 vote
Course Desserts

Ingredients
  

  • 1 cup Organic rolled oats
  • 1/2 cup Almond butter
  • 1 tbsp Unsweetened shredded coconut
  • 1/4 cup Chocolate chips (I use Lily's brand as they have no added sugar and sweetened with Stevia)
  • 3 tbsp Maple syrup
  • 1/2 tbsp Coconut oil
  • 1 tbsp Chia seeds
  • 1 tsp Flaxseed (optional)
  • 1/2 tsp Vanilla

Instructions
 

  • Combine all ingredients in a bowl and mix well.
  • Roll into bite size balls and chill.

Video

Visit my recipe section for more Kaufmann diet friendly recipes, as well as my book, Eat Pray Get Well – foreword written by Doug Kaufmann, host of Know the Cause.

Related Posts

Chia and Flax Seed Crackers (Kaufmann Diet Friendly)

If you need ideas on how to ditch bread in your diet you will love this video on how to make chia and flax seed crackers.   I make these crackers in the dehydrator in order to keep the ingredients technically “raw” (anything heated at 118 degrees or below is considered raw).  The reason being is we aren’t killing off some of the vitamins and maybe more importantly the enzymes in food which literally keep us alive and healthy.  My interview with Supermodel Carol Alt (who mostly eats a raw diet) inspired this recipe!

How To Make Chia Seed And Flax Seed Crackers (Video)

All you need is 4 ingredients to make these Kaufmann diet friendly crackers.  If you are following the Doug Kaufmann diet, this recipe is a great option and would be considered Kaufmann 1 diet friendly (formally known as Kaufmann phase 1.)

Interview With Model Carol Alt

Full interview with Carol Alt can be found in my 2nd edition of my book Eat Pray Get Well – A Journey from Chronic Illness & Brokenness to Wholeness & Healing

chia seed crackers with avocado and olive oil being drizzled over it

What You Will Need To Make Chia Seed & Flax Seed Crackers

1 cup Organic Chia Seeds
1/2 cup Organic Flax Seeds
1/4 cup salted Sunflower Seeds (optional)
Salt and pepper to taste
Seasoning of your choice (I used Everything but the bagel seasoning)

Instructions For Making Chia Seed & Flax Seed Crackers

See video for dehydrator instructions and set dehydrator to 118 degrees (on some dehydrators you may have to bump up the temperature to get an internal temp of 118. After about two hours flip over and remove silicone lining so air can crisp the other side. Break into cracker size pieces.  I consider this a great Kaufmann diet breakfast option or for a mid-day snack.

If using an oven – I haven’t tried it this way, but I would suggest an oven temp of 200 degrees. Bake on one side until crispy then flipping over until the other side is crispy. Break into cracker size pieces.

Note – this recipe is my own, but it is allowed on the Kaufmann 1 diet recipe.  For more Kaufmann diet recipes, see my recipe section.  To learn why my health issues forced me to start the Kaufmann diet, see my interview with Doug Kaufmann – host of Know the Cause.

Visit Carol’s website for her own wonderful raw food recipes.

Disclosure – this post contains affiliate links.

Healthy Chia Flax Seed Crackers

Erin Porter
Try this powerful snack recipe for Chia and Flax Seed Crackers!
Course Snacks

Equipment

  • Food dehydrator or oven

Ingredients
  

  • 1 cup Organic Chia Seeds
  • 1/2 cup Organic Flax Seeds
  • 1/4 cup Salted Sunflower Seeds
  • Salt and pepper to taste
  • Seasoning of your choice (I used Everything but the bagel seasoning)

Instructions
 

  • Add chia, flax and sunflower seeds in a bowl.
  • Add enough water to cover ingredients and mix well. Let soak for a few minutes until it thickens.
  • Add salt and pepper to task and mix.

Dehydrator Instructions

  • Spread mixture on dehydrator silicone sheet.
  • Sprinkle your favorite seasoning on top. We love Everything But The Bagel!
  • Set dehydrator to 118 degrees (on some dehydrators you may have to bump up the temperature to get an internal temp of 118.
  • After about two hours flip over and remove silicone lining so air can crisp the other side.
  • Place back into dehydrator for another 2 hours.
  • Remove from dehydrator and break into cracker size pieces. Ready to serve!

Oven Instructions

  • Preheat over to 200 degrees.
  • Spread mixture onto cookie sheet.
  • Sprinkle your favorite seasoning on top. We love Everything But The Bagel!
  • Bake until top side is crisp.
  • Remove from over, flip and return back to oven until crisp.
  • Break into cracker size pieces.

Video

Notes

Kaufmann 1 Diet - Kaufmann Phase 1 Friendly.  Keto friendly

 

Video: How to Make Broccoli Cheese Soup in Minutes

My teenage son is going to show us how to make Broccoli Cheese Soup in just minutes.  I did a little bit of prep the night before which I will show you in the video.  We made it in the Vitamix which actually makes food such as soup HOT in under 7 minutes without damaging enzymes (essentially rendering the food still “raw”).  I have been wanting one for years now after watching people make things like healthy ice cream and soups in minutes.  Then I spoke to Supermodel Carol Alt (I promise I will be share my interview with her soon) who turned to a raw diet after dealing with chronic health issues most of her life. Raw food helped her to regain her health.  She told me all you need is a great blender, juicer, and dehydrator and you will be on well on your way.  She inspired me so much that I asked my husband to buy me one for Christmas.  I have been having so much fun experimenting with it and will be sharing a lot more video recipes with you.  Hope you enjoy!

The Vitamix we bought is the 2500 and I LOVE it!!

INGREDIENTS:

  • 1 (13.5 ounce) can light coconut milk
  • 1 head broccoli chopped
  • 1 bag shredded cheddar cheese
  • 2 cloves garlic
  • 2 tsp salt
  • 2 tsp thyme
  • ¼ onion chopped
  • 1 (32 ounce) container chicken or bone broth
  • 1/2 tsp black pepper
  • 2 tsp parsley

INSTRUCTIONS: see video – for roasting the garlic and onion: Preheat oven to 425.  Place on baking sheet and sprinkle onion and garlic with olive oil.  Place in oven for about 10 minutes. Enjoy!

 

 

Disclaimer: This page does contain some affiliate links. Anything endorsed on this site are products I personally use and would recommend regardless of affiliate commissions and I did NOT receive any free products from this company, my Vitamix was purchased by me at no discount.  Thank you for your support.

Strawberry Oatmeal Bars & Healing Sinusitis

You rarely just get a recipe over here on Eat Pray Get Well.  Although you will love this strawberry oatmeal bar recipe, my goal is to hopefully teach you something while I share real food recipes.  Last month I was asked by Sinusitis Wellness to write about my decades long fight with a serious sinus infections.  There was a time I thought it was a fight that seemed impossible to win. After all, I brought every weapon I had to the fight!  I had sinus surgeries (4 of them), hundreds of courses of antibiotics (the strongest available, the “big guns” of antibiotics)! I tried steroids, allergy shots, daily sinus irrigation, allergy medications, acupuncture, supplements, a change in diet, what else was there?  Oh yes, these were exhausting times thinking back.  Not to say that some of those things didn’t contribute to a healthier body (especially the diet change and supplements) because I did recover from other diseases/ailments, but why wasn’t I infection free?

Other Contributing Factors of Sinus Infections

It turns out there is so much more beneath the surface that none of these things I mentioned above address.  Many of us suffering from long term sinus infections are missing an important bacterial strain(s) in our gut and sinuses that may need to be replaced.  The gut may need healing if you have been on many courses of antibiotics, or consume mostly the standard American diet.  There could be (most likely) a mold or a fungal component to your infection, and you may have to address biofilms as well, which are a protective barrier around infection that antibiotics can’t penetrate.  I explain all of this in detail in an article I wrote recently for Sinusitis Wellness.  Full article.

Could Marcons be Contributing to Your Sinus Infection?

What I should also mention is that if you have been found to have MARCONS (Multiple Antibiotic Resistant Coagulase Negative Staphylococci) through a sinus culture which is actually causing symptoms of a sinus infection, there is a compound nasal spray called BEG that was very successful in treating my marcons infection as well as many others I have heard from.  Some doctors do not believe this type of staph needs to be treated, if you have an infection you are finding difficult to eradicate and your culture came back positive for Coagulase negative staph, speaking to an Ear Nose and Throat doctor that is familiar with toxic mold exposure may be helpful.   What is in BEG spray?  BEG nasal spray is a combination of two antibiotics (Bactroban, Gentamicin) and the calcium chelator EDTA. The EDTA dissolves the biofilm coating, clearing the way for a direct attack by the topical antibiotics.

Doug Kaufmann and I talk about the sinuses (as well as other health issues) in this episode of “Know the Cause” below.

Strawberry Oatmeal Bars Recipe: note – if you have a serious gluten allergy one would have to make sure it’s made in a facility that doesn’t process wheat and barley.

UPDATE –  My book Eat Pray Get Well ~   A story of overcoming decades of chronic illness, a difficult childhood, and food addiction… with 60 recipes  free of gluten, wheat, yeast, peanuts, refined sugar ~ Forward written by Doug Kaufmann – TV Host of Know the Cause,  can now be purchased here on my blog here and on Amazon.com 

If you are running from doctor to doctor in search of answers but keep coming up empty, this book is an eye opener!  Even if you are healthy but feel stuck due to old wounds Eat Pray Get Well is healing to the soul as well as the body.

strawberry oatmeal bar

Strawberry Oatmeal Bars (Kaufmann Diet Friendly)

Erin Porter
Try these delicious and healthy Strawberry Oatmeal Bars!
Course Breakfast

Ingredients
  

  • 1 cup Gluten free oats (If you have a serious gluten allergy one would have to make sure it's made in a facility that doesn't process wheat and barley.)
  • 1 cup Strawberries
  • 6 tbsp Almond flour
  • 6 tbsp Tapioca flour
  • 3 tbsp Xylitol
  • 2 tbsp Organic maple syrup
  • 1 tsp Chia seeds
  • 1/4 tsp Salt
  • 6 tbsp Butter
  • Arrowroot or tapioca flour (just a sprinkle for the top of berries)
  • Squeeze of lemon
  • 1/2 tsp Vanilla extract

Instructions
 

  • Cut strawberries in small pieces, add about 1/4 tsp of arrowroot or tapioca powder to the strawberries and squeeze a dash of lemon and stir.
  • Set strawberries aside.
  • Mix all ingredients (except strawberries) in one bowl. Set aside 1/4 cup of the oatmeal mixture for the top.
  • Line square pan with parchment paper and spray with non stick spray.
  • Place oatmeal mixture in pan and press down.
  • Top with strawberries.
  • Sprinkle a small amount of xylitol on top berries.
  • Crumble the remaining oatmeal mixture that you had set aside on top.
  • Bake at 375 degrees for 25 minutes. Let completely cool before cutting.

Notes

Kaufmann 2 Diet (Kaufmann phase II)

Discourse, I am not a physician and cannot help anyone with their medical or diet plan.  This is my personal story explaining what worked for me and what hasn’t.  Discuss your sinus infection with your doctor.

 

 

Sweet Potato Corned Beef Hash & A Sale!

Saint Patrick’s day is around the corner and this recipe for sweet potato corned beef hash is too good not to share again!  If you would like more than just a recipe – you can read the article I wrote with this post a few years ago titled “7 Ways to Ensure you will be Miserable” .  And if you don’t want to be miserable, don’t do ANYTHING mentioned on my list 🙂

sweet potato corned beef hash

We are also having a Saint Patrick’s day book sale!    Eat Pray Get Well –A Journey from Chronic Illness, Brokenness & Junk Food Junkie to Wholeness & Wellness is on sale for 19.95 (normally 24.99)through Thursday March 25th.  Sale only applies to books sold here on the website not on orders planed on Amazon.  

A story of overcoming chronic illness, a difficult childhood, and food addiction… with 60 recipes free of gluten, wheat, yeast, peanuts, refined sugar ~

Forward written by Doug Kaufmann – TV Host of Know the Cause

sweet potato corned beef hash

INGREDIENTS
  • Organic Corned Beef
  • Medium Sweet potato
  • 3 tsp chopped onion (or more if you like a lot of onion)
  • Salt to taste
  • Pepper to taste
  • Paprika to taste
  • I also used a pinch of trader Joes everyday seasoning – I love it!
  • Top with an organic egg
INSTRUCTIONS
  1. I pre-made the sweet potatoes by wrapping them in aluminum foil and placing them in the crock pot on high for 2-3 hours. You want a fork to go easily through potato when inserted but you don’t want to overcook the sweet potato it will become mushy. My corned beef was also made the day before in the crockpot. Just place your corned beef in the crock pot with about ¼ cup of water. Cook on high for 4 hours or 8 hours on low and it will be so tender you can tear it with a fork.
  2. Heat ½ tbsp olive oil and 2 tbsp salted butter in frying pan on medium heat. Sautee the onion until translucent and slightly golden. Add potato and cooked corned beef and stir. Add onion, salt, pepper, and paprika. Cook for about 5 minutes until ingredients are hot. Stir occasionally. Top with an egg if desired.

Advice I would Give My Chronically Sick Teenage Self and Two Delicious Recipes!

I have a lot to share with you today!  First is the advice I would give my chronically ill teenage self, as well as recipes for quinoa pasta salad and a fantastic homemade Italian salad dressing!  Some of you may have noticed I have not been blogging at the rate I was last year. This is because I have been freelance writing for other companies such as Sinusitis Wellness, LifeExtensions, and God TV.  Although it has been keeping me busy, Eat Pray Get Well and my audience is my #1 priority and I will make sure I share everything I am writing with you (for them).  First up,  I wrote this article last week titled Advice I Would Give my Chronically Ill Self. for Sinusitis Wellness.  I hope my experience will save you time, money, heartache, and a lot of tears.  It took me decades to get well and that is because I didn’t have the basic knowledge I needed in order to heal my body.  I didn’t know what tests I should ask doctors to run, or what food I should eat, or what medications I should have stayed clear from and what supplements would be beneficial.

Click here if you would like to read my article then don’t forget to scroll down for some delicious healthy recipes! Cardiologist Dr. Stephen Sinatra was my inspiration for this recipe and I will share an excerpt of my interview with Dr. Sinatra this month.

gluten free italian pasta salad

The Italian dressing recipe was so easy.  Dr. Stephen Sinatra now has a line of organic olive oils, vinegars, spices, and marinara sauce called Vervana.  When I interviewed Dr. Sinatra he explained the benefits of olive oil (and the Mediterranean diet) on the heart.  He explained to me not all olive oil is created equal.  He said in the US, companies can claim their olive oil is 100% pure olive oil yet their product may still contain 20% canola oil! All Vervana cold pressed olive oils are made with fresh-picked olives that have been cultivated without synthetic pesticides and their extra virgin olive oils are certified organic and COOC-certified.

NOTE: I do not get compensated in anyway for mentioning Dr. Sinatras products, I just found them to be top quality and delicious so I am sharing with you.

Salad Dressing Recipe:
1/4 cup olive oil
1 tablespoon red wine vinegar
Juice from 1/2 lemon
1 clove garlic ROASTED (NOTE- I roast the garlic clove first as raw garlic is too strong of a flavor for me even though I love garlic)!
2 tablespoons parmesan cheese
1/2 teaspoon honey
1/2 teaspoon dijon mustard
1/8 teaspoon salt plus another pinch or two according to taste
pinch black pepper
1/2 teaspoon Vervana olive oil dipping blend or  Vervana Italian seasoning blend. Place all salad dressing ingredients in a blender until mixed well.  Pasta recipe is below.

vervana olive oils

Healthy Italian Dressing

Erin Porter
Enjoy this family favorite and super healthy Italian Dressing recipe!
Course Salad Dressing

Equipment

  • Blender

Ingredients
  

  • 1/4 cup Olive oil
  • 1 tbsp Red wine vinegar
  • 1/2 Lemon (juiced)
  • 1 clove Garlic (roasted for flavor)
  • 2 tbsp Parmesan cheese
  • 1/2 tsp Honey
  • 1/2 tsp Dijon mustard
  • 1/8 tsp Salt (to taste)
  • 1 pinch Black pepper (to taste)
  • 1/2 tsp Vervana olive oil dipping blend (or Vervana Italian seasoning blend)

Instructions
 

  • Place all ingredients in a blender until mixed well.

Article: Advice I Would Give my Chronically Ill Self.

Italian Pasta Salad

Erin Porter
You will love this satisfying and healthy Italian pasta salad recipe.
Course Main Dishes

Ingredients
  

  • 1 Bag Trader Joes Organic Brown Rice Quinoa Fusilli
  • Mozzarella balls
  • Olives
  • Artichokes
  • Sun-dried tomatoes
  • 1/2 Cucumber
  • Uncured Salami

Instructions
 

  • Cook pasta as instructed.
  • Chop ingredients into chunks (mozzarella, olive, artichokes, sun-dried tomatoes, cucumber and salami).
  • Allow pasta to cool and add all chopped ingredients.

Link to my book Eat Pray Get Well – A Journey from Chronic Illness, Brokenness & Junk Food Junkie to Wholeness & Wellness.  Sold on Amazon, Eat Pray Get Well website, and select book stores.

 

 

Homemade Fruit Rollups

It’s a new year and I wonder what changes all of you are implementing?  For me that will involve eating a lot more raw foods such as these homemade fruit rollups.  Recently I became very inspired by an interview I did with supermodel Carol Alt. I chose Carol as one of the several interviews for my next book because I found it fascinating how she dug her way out of a world of chronic illness.  She chose a radical change in lifestyle and it changed her life.  After reading one of Carol’s books or hearing her speak (for example at the Truth about Cancer conference) I guarantee you will never look at food in the same way again.

When Carol earned her supermodel title she looked like the healthiest woman on the planet but she was anything but. In an attempt to control her constant sinus infections, allergies, heartburn and general feeling of unwellness, Carol lived on antacids, decongestants, sinus medications and coffee.  Carol shared how she finally asked God to give her answers and help her out of her misery….

Her journey to get well took her from eating her favorite standard American foods like pasta to a mostly raw diet. She has inspired me so much that I went out and bought a dehydrator (a dehydrator enables you to cook food at a low temperature so all of the enzymes remain intact which leaves the food technically raw) as well as a high powered blender. I already had my juicer so now I am now ready to eat a lot more raw meals and snacks and I look forward to sharing them with you this year.  This fruit roll up recipe could not be any easier.  Blend, pour, and dehydrate and you have healthy, sweet, on the go snacks for days.

Homemade Fruit Rollups

Erin Porter
This fruit roll up recipe could not be any easier.  Blend, pour, and dehydrate and you have healthy, sweet, on the go snacks for days.
Course Snacks

Equipment

  • Blender or food processor
  • Food dehydrator

Ingredients
  

  • Any fruit of your choice (I used blueberries, strawberries and peaches)
  • Lemon juice
  • Sweetener (monk fruit or xylitol)
  • Chia seeds (extra nutritional boost)

Instructions
 

  • Blend fruit (lemon, sweetener and chia seeds if desired) into a puree using a blender.
  • Pour on dehydrator sheet.
  • Set dehydrator to 118 degrees for approximately 10 hours. Time will vary depending on the type of dehydrator you have. You will know they are done when they look completely dry and you are able to pull the fruit right off the sheet.
  • Roll and store in air tight container.

Notes

Note: You can add a little lemon juice and monk fruit or xylitol if you wish. You can even add chia seeds for an extra nutritional boost. All the extras are not needed though you can simply use fruit.

 

 

How To Make Easy White Chocolate Reese’s Cups (Sugar Free)

These white chocolate Reese’s cups are my new favorite go to when we have a sweet tooth and you won’t believe how fast and easy they are to make!  The best part about this recipe is that it only has two ingredients!  Lily’s white chocolate chips and almond butter.

three white chocolate reese's cups stacked on top of one another

Making sugar free white chocolate Reeses cups has been made easy now that there are great tasting sugar free white chocolate chips on the market.  Read on and I will show you everything you need to make them. 

close up of white chocolate reese's cups with white chocolate chips surrounding them

For all of those that are also gluten intolerant this recipe is also gluten free.

What You Need To Make White Chocolate Reese’s Cups

How To Make White Chocolate Reese’s Cups

  • Fill small cupcake liner with desired amount of almond butter
  • Melt about 1 cup of Lily’s white chocolate chips in the microwave (microwave approximately for 30 seconds)
  • Stir well until all chocolate is melted
  • Add melted chocolate on top of the almond butter
  • Freeze until ready to eat
  • You do not have to thaw out the cups before eating.  They do not freeze to the point where you cannot bite into them.

White Chocolate Reeses Cups

Erin Porter
Try this healthy version of a white chocolate Reeses cup!
Course Desserts

Equipment

  • Small cupcake liners

Ingredients
  

Instructions
 

  • Melt 1/2 bag of white chocolate in microwave safe bowl for 30 seconds. Stir until completely melted and creamy.
  • Fill mini cupcake holders with a spoonful of white chocolate.
  • Scoop in the desired amount of almond butter on top of chocolate, finish with more white chocolate on top of almond butter.
  • Once all of your cups are filled place in the freezer for at least 30 minutes. You can eat these RIGHT out of the freezer, they don't completely freeze so they are easy to eat straight out of the freezer. Enjoy!

Recent Television – I share my story of chronic illness on tv’s “Know the Cause”

Related Posts

Heart Healthy Trail Mix & Heartbreak

After reading the fascinating book “Health Revelations from Heaven and Earth” by Tommy Rosa and Dr. Stephen Sinatra I wanted to learn more about the health revelations revealed to Tommy in heaven as well the connection between heart health and our emotions.  To give you a quick overview of the book and the authors,  Dr. Stephen Sinatra is a world renowned cardiologist (as well as a certified bioenergetic psychotherapist) and Bronx-born plumber Tommy Rosa who died in a hit-and-run incident and believed he went to heaven and met Jesus.   While visiting heaven certain truths about health and life were taught to Tommy by his “teacher”.  I want to note that the way in which these two authors lives collided is in itself a divine story which is told in this book that I highly recommend.  I have read (and listened to on audio) at least ten times.  It’s as comforting as it is practical.

Today I am going to focus on the heart and our emotions.  Dr. Sinatra says there are other risk factors to heart problems besides obesity, diet, and high blood pressure and for the most part it’s not often talked about or considered and that “broken heart syndrome,”  also known as stress-induced cardiomyopathy.  It is a heart condition in which the muscle in the left ventricle becomes enlarged making it more difficult for the heart to pump blood through the body.  He says it is difficult to diagnose as it looks exactly like a heart attack on an EKG.  But unlike during a heart attack where arteries are blocked, with broken-heart syndrome the arteries can remain open and if diagnosed correctly, the heart can often recuperate and the damage be reversed.  This syndrome can also occur in people without heart disease.

What can Bring on Broken Heart Syndrome?

Broken Heart syndrome can start as early as childhood due to abuse and neglect or after the death of a loved one or spouse.  Inside the book Health Revelations there is  mention of a grief study at Harvard medical school which showed a twenty-one-fold increase in heart attacks within the first 24 hours of bereavement.  What is going on inside of us to cause this attack?  Our body’s “flight-or-flight” is kicking into gear releasing adrenaline which increases your heart rate and your blood pressure.  For more information Dr. Sinatra also has a book called Heart Break & Heart Disease.

What are Some of the Symptoms of Broken Heart Syndrome?

Angina (chest pain)

Shortness of breath

Irregular heartbeat

Heart failure

How to Lower your Risk of Broken Heart Syndrome and Heart Attack

Stay connected – this is tougher during covid but even connecting with our loved ones through zoom can bring us joy.

Do you have a type A personality?  People with type A personality usually exhibit traits such as being a workaholic, impatient, competitive, etc.  I am raising my hand here.  When people who see me on television, or even those that know me best tell me how “laid back” I am.  I have to laugh because on the inside I fight very hard against my type A tendencies.  Meditation is great for this.  The word meditation can sometimes bring weird images to mind for some, but it can mean something very simple.  I place my yoga mat overlooking the pool, and although I rarely do yoga,  I do stretch while thanking God for my family, my body and it’s ability to heal, and I try to be still for 5 or 10 minutes.

There was a study that showed meditating resulted in longer telomeres compared to those that didn’t meditate.  Why should we care?  Because the length of your telomeres is linked to your life expectancy, pretty amazing right?

Eat right and supplement – eating organic foods when possible is best for your entire body (not just your heart) along with adding foods with healthy fats such as nuts, seeds and fish and omega 3s supplements.  There are four supplements which Dr. Sinatra calls the “awesome foursome” for your heart and they are (CoQ10L-carnitineD-Ribose, and magnesium).

Practice grounding–  What is grounding?  The earth’s surface has an unlimited supply of free electrons which your body absorbs when you walk on the ground.  So take your shoes off next time you walk in the grass or on the beach as rubber bottomed soles (such as sneakers) prevent this absorption.  There have been many studies on grounding and they have proven it’s beneficial for the heart, nervous system, and respiratory system.

HALT – for those of you that enjoy the preaching of Dr. Charles Stanley his motto is “halt” – never let yourself get too hungry, angry, lonely, or tired.  Great advice!

Update

My book Eat Pray Get Well ~   A story of overcoming decades of chronic illness, a difficult childhood, and food addiction… with 60 recipes  free of gluten, wheat, yeast, peanuts, refined sugar ~ Foreword written by Doug Kaufmann – TV Host of Know the Cause,  can now be purchased here on my blog here and on Amazon.com 

 

Recent Television: Below I explain my story of decades of chronic illness on Know The Cause

 

Heart Healthy Trail Mix

Erin Porter
Try this healthy on the go recipe for Heart Healthy Trail Mix!
Course Breakfast, Snacks

Ingredients
  

  • 1/2 cup Walnuts
  • 1/2 cup White chocolate chips (I used sugar free Lily's chips)
  • 1/4 Unsalted sunflower seeds
  • 1/4 Salted pumpkin seeds
  • 1/2 cup Unsalted cashews
  • 1/2 cup Lightly salted almonds
  • 1/4 Organic dried cherries (optional and omit if you want to keep it sugar free)

Instructions
 

  • Mix all ingredients and enjoy!
  • Can be stored in a mason jar.

Notes

Kaufmann 2 diet if you use tart cherries