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Nutritionicity

Eat. Well. Soon.

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peanut butter

Peanut Butter Pumpkin Muffins (Gluten-free, Plant-based, Refined Sugar-free)

September 6, 2016 By Jana Leave a Comment

Peanut Butter Pumpkin Muffins

Peanut Butter Pumpkin Muffins combine two bold flavors into one harmonious mellow taste with a moist and fluffy texture. These plant-based pumpkin muffins hit a home run nutritionally as they have no oil, gluten or refined sugar. Peanut Butter Pumpkin Muffins Pairing well with so many different ingredients, you can experiment with these vegan pumpkin muffins and bring out that inner creative chef. The customization possibilities are endless! Ready for autumn and want to embrace all ...

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Filed Under: Baked Goods, Breakfast, Desserts, Recipes, Snacks Tagged With: Almond flour, breakfast, cinnamon, coconut palm sugar, cooking, dairy free, dessert, Gluten Free, lactose free, magnesium, muffins, peanut butter, plant based, plant protein, pumpkin, refinedsugarfree, snacks, soy free, vegan, vegetarian

Chocolate Peanut Butter Protein Bars (Gluten-free, Plant-Based / Vegan, Refined Sugar-free, Soy-free)

April 20, 2016 By Jana 2 Comments

Chocolate Peanut Butter Protein Bars

Chocolate Peanut Butter Protein Bars are a fudgy, delectable delight boasting 9 grams of plant-based protein without the use of soy. So nutritious they make a great breakfast or snack, but so delicious you'll want to serve them for dessert! I love chickpeas (aka garbanzo beans). If you're familiar with my recipes you know that they are one of those great ingredients that taste delicious in both savory and sweet worlds. My Roasted Chipotle Chickpeas are a great zesty little snack, and my ...

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Filed Under: Baked Goods, Breakfast, Desserts, Recipes, Snacks Tagged With: Almond flour, bars, breakfast, chickpeas, Chocolate, cocoa powder, coconut palm sugar, dairy free, dessert, flax seed, garbanzos, Gluten Free, healthy fats, high fiber, iron, lactose free, maple syrup, nutrient dense, omega-3s, peanut butter, plant based, plant protein, potassium, protein bars, refinedsugarfree, snacks, soy free, vegan, vegetarian

PB&J Smoothie (Gluten-Free, Vegan / Plant-Based)

February 20, 2016 By Jana Leave a Comment

PB&J Smoothie

The PB&J Smoothie merges nostalgia and nutrition into one creamy, delicious treat! I have a confession to make: I'm not really much of a smoothie person. I see lovely pictures in the blogosphere of smoothies placed in various creative vessels and poised on a deck rail or buried in snow. I've tried many smoothies over the years but none have really blown my socks off. They either contain way to much sugar to be healthy or a boatload of dairy. Or they mix veggies in with fruit which I ...

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Filed Under: Breakfast, Desserts, Juices and Smoothies, Recipes, Snacks Tagged With: antioxidants, banana, berries, breakfast, calcium, complete protein, dairy free, dessert, easy, Gluten Free, healthy fats, high fiber, iron, lactose free, low carb, non-GMO, nutrient dense, nutrition, peanut butter, plant based, protein, refinedsugarfree, smoothie, snacks, soy free, vegan, vitamin C

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Welcome to Nutritionicity!

Jana

Hi, I'm Jana! Recipe developer, food photographer/stylist, wine enthusiast and healthy foodie. I create recipes that are 100% plant-based/vegan, gluten-free and refined sugar-free, bursting with nutrients and, of course, delicious! Check out my About page to see where my recipes have been featured! Cookbook hitting shelves October 2020!

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Are you already wondering what to do with your Tha Are you already wondering what to do with your Thanksgiving leftovers? 🤷‍♀️ Check out my new video on YouTube (link in bio ☝️ ) where I share three creative ideas for scrumptious dishes you can make with your leftovers. All of this deliciousness is (of course) plant-based, gluten-free, and refined sugar-free!😍 Do you love Thanksgiving leftovers, or are you one-n-done❓❓
Pantry problems?? When was the last time you clean Pantry problems?? When was the last time you cleaned it out or gave it a re-org? Whether your pantry has a door or is a cabinet in your kitchen, it pays to give it some TLC once in a while. 💕 I find it plays a key role in preparing meals at home--making it realistic and doable, not dread-worthy. 😣 From freeing up space by tossing items that have exceeded their shelf life to arranging items based on frequecy of use, you'll reap the reward everytime you step into your kitchen!! 💯
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When was the last time you did a pantry purge❓ Would you find it helpful if I provided a step by step post or video❓ Let me know in the comments below! 🙋‍♀️🙌😊
I grew up appreciating and loving my mother’s ha I grew up appreciating and loving my mother’s handcrafted fudge. One of the many things I always looked forward to in the holiday season was mom churning out large bowls of this fudge to gift. Naturally, someone had to taste every batch and assure it was gift-worthy! 🙋‍♀️😁
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While this recipe is dramatically different in ingredients from traditional fudge, the taste is identical to moms. Identical. It requires only six ingredients, but you may be really surprised by one of them. Being a fudge purist, I ensured this exquisite yet simple dessert is nothing short of a pure, chocolate delight. I use coconut sugar instead of the "sugar coma" inducing refined sugars, and for that creamy goodness I use a ripe avocado. Yep! NO avocado flavor. Use a nice ripe avocado and this chocolate goodness is mouth-watering indulgent but healthier too!”
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I created this recipe for Creamy Avocado Fudge years ago, and have gotten so many requests for it that I included it in my new Eat Well, Be Well cookbook! Link above. ☝️ 🥑🍫😋
I want to share a personal bit that I didn't inclu I want to share a personal bit that I didn't include when writing the Introduction to Eat Well, Be Well. In the Intro, I talk about some of the reasons I wrote the book. While they stand true, there is another layer I did not address.
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My father was diagnosed with Type 2 Diabetes when I was young. Even then, there was a link established between dietary modifications and the progression of this disease. His doctors told him that he could dramatically slow the progression by changing his diet. Over the years we watched my father try to change the way he ate, but he would always return to his prior way of eating. Healthy food recipes that tasted delicious simply did not exist back then, or were very scarce.
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My father's disease progressed from oral medication to insulin injections to a loss of vision and ultimately kindney failure. He passed away at a very young age, in his mid 50's, after a failed kidney transplant. It was devastating, as is always the case in the loss of a loved one.
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One of the many thoughts that stuck with me over the years after his passing was the feeling that it didn't have to be that way. I know I'm not alone. Many feel this way when faced with the loss of a loved one. But I wanted to do something, if even in a very small way, to help other people avert premature loss.
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My greatest inspiration for creating these recipes is to use a loss for good. Making food that is life promoting and nourishing, yet doesn't make you feel like you are sacrificing by abstaining from palate pleasing flavors. I create these recipes to provide people that are battling preventable diseases, or want to be a healthier version of themselves, alternatives to the life-robbing foods. Ones that don't require isolation at the dinner table. Dishes that can be shared and enjoyed by all!
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I know my father would be happily picking up his fork to eat these recipes on repeat, and for me that is the ultimate satisfaction!
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What inspires you to do what you do?❓❓ 💗😊💯
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Deliciousness and nutritiousness can coexist! Check out my About page for more information and to see where my recipes have been featured!

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