Weekly 3-2-1's: Gluten Free Cinnamon Apple Muffins, Blueberry Cheesecake Overnight Oats, Crustless Chicken Pot Pie

This week is all about comfort food using simple recipes, as well as the steps we can take to foster better overall health. Preview what's included below.

3 Healthy, Whole Food Recipes (Gut Friendly)

• Gluten Free Cinnamon Apple Muffins

• Blueberry Cheesecake Overnight Oats (High Protein)

• Crustless Chicken Pot Pie

2 Nutritional and Wellness Tips

• What is our Circadian Rhythm and How Does it Affect Our Health?

• 6 Strategies to Reset your Circadian Rhythm

1 DIY Skincare, Haircare, All-Natural Cleaning Tip or Clean Product Recommendation

• My ALL-TIME FAVORITE Non-toxic Shave Bar

GLUTEN FREE CINNAMON APPLE MUFFINS

(GF, RSF, DF, Vegan Friendly, Low Acid)

These muffins are gluten free, light and fluffy! They are packed with delicious cinnamon goodness and make the perfect addition to any morning! They are also perfect for weekly meal prep!

INGREDIENTS: 2 c Almond Flour (GF Oat will work too), 1 tsp Baking Powder, 1/2 tsp Ceylon Cinnamon (higher health benefits, lower toxic load than normal cinnamon), 2 Eggs (see notes for vegan options), 1/2 c Pure Maple Syrup, 3 Tbls Melted Coconut Oil (may substitute olive oil), 1 tsp Vanilla, 1 c Finely Chopped Apple, 1/8 c Chopped Walnuts, (Topping) Sliced Apple and a Sprinkle of Cinnamon

DIRECTIONS:

1. Preheat the oven to 350 degrees. Grease or line a muffin tin.

2. In a bowl, combine all of the dry ingredients. Next, add in the wet ingredients. Stir well to combine. Fold in the chopped apple and the walnuts.

3. Pour your batter into the muffin cups. Top with sliced apple and additional cinnamon if desired.

4. Bake 25-30 minutes. Let cool completely before removing.

5. Store in the refrigerator in an airtight container for up to 5 days or freeze to thaw later.

Recipe Notes: This recipe will also work with all oat flour or half almond and half oat flour depending on your preferences and personal tolerances. Blueberries or peaches are also great substitutes for the apple. These muffins will truly melt in your mouth. If you’re following a gut healing low acid protocol, this recipe meets the maintenance phase guidelines. You can omit the fruit all together and it would be healing compliant. To make this recipe vegan friendly, omit the egg and substitute with a flax egg. This recipe makes 5-6 muffins depending on size. This recipe also freezes and thaws really well to make the perfect meal prep option!

BLUEBERRY CHEESECAKE OVERNIGHT OATS

(GF, RSF, DF, Low Acid, Vegan Friendly, High Protein)

Blueberries combined with rolled oats, yogurt and a dollop of cream cheese to create these delicious blueberry cheesecake overnight oats! This may taste like dessert, but these overnight oats are packed full of protein and fiber to keep you satisfied for the whole day! Bonus- Chia seeds are full of antioxidants and other gut healing nutrients! This is one of my new all-time favorite breakfasts! So yummy!

Note: This recipe meets the Acid Watcher Maintenance Phase.

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