Health Enhanced Foods

Author: Nancy Candea

  • Ketogenic Pumpkin Spice Muffins

    Ketogenic Pumpkin Spice Muffins

    Delicious, Nutritious, Gluten-Free, High-Fiber and Ketogenic, Moist, Warmly-Spiced, and Satisfying. All of it!

    These muffins are a good source of fiber with non-refined sugar. Use the Ketogenic Coconut baking mix for a nut-free version.



    ¼ cup (60g) coconut oil (or substitute veg oil)

    â…” cup (150ML) planted-based milk

    1 cup (225 g) pumpkin puree

    1 TBLS apple cider vinegar

    8 TBLS maple syrup or any sweetener

    1 tsp vanilla extract

    Pinch of salt

    2 ½ cups (300 g) Ketogenic Almond or Coconut Baking Mix

    1TBLS baking powder

    ¼ tsp of baking soda

    2 tsp pumpkin pie spice (nutmeg, cloves, cinnamon, ginger)

    Pumpkin seeds or chopped nuts to decorate

    1. Preheat oven to 350 degrees F 9(180 C)
    2. Put liners in the muffin tin
    3. Melt coconut oil in a saucepan or microwave until just warmed.
    4. Add the milk, pumpkin puree, vinegar, maple syrup, vanilla, and salt.
    5. Stir together
    6. Sift in the flour, baking powder, baking soda, and spices into the mixture
    7. Mix well, adding a touch more milk if it looks too dry
    8. Divide the muffin mix between lined muffin tin
    9. Decorate with the seeds
    10. Bake in the oven for 15-20 minutes, until a toothpick comes out clean
    11. Cool before serving

    Cover well before storing in the refrigerator or freezer. You can reheat them in the oven for a freshly baked experience.

  • Gluten-Free Ketogenic Snickerdoodles

    Gluten-Free Ketogenic Snickerdoodles

    Warm cookies and milk is a thing. I eat a lot of veggies and keep my gut microbiome healthy. But I also believe that a few cookies can be a part of it all too, and emotionally medicinal.

    This cinnamony twist on a sugar cookie was first baked in 1891 by Cornelia Campbell Bedford, a New York Times writer. Now using HEF Ketogenic Coconut Baking Mix, you can make a gluten-free cookie, that is high fiber, and can be made vegan.*

    Ingredient List:

    ¼ cup (50g) of granulated sugar

    2 tsp (6g) ground cinnamon

    2 1/2 cups (270g) of Coconut Baking Mix

    2 tsp (12g) baking powder

    2 tsp (5g) cornstarch 

    ½ tsp salt

    1 c(226g) unsalted butter or coconut oil (V)

    1 ½ cups (250g) granulated sugar

    2 large eggs or egg replacement (V)*

    4 tsp (10ml) vanilla extract


    Steps:

    1. Preheat oven to 375 degrees F (190C). Line your baking sheets with parchment paper. 
    2. Cinnamon/Sugar Mixture: Whisk ¼ cup granulated sugar and ground cinnamon until well combined and set aside in a shallow bowl.
    3. Whisk the Ketogenic Coconut Baking Mix, baking powder, cornstarch, and salt together in a mixing bowl and set aside.
    4. In a large mixing bowl, beat the coconut oil or butter and sugar together until it is light and fluffy.
    5. Slowly beat in the eggs or egg replacement and vanilla extract until smooth.
    6. With the mixer on low or by hand, mix in the dry ingredients until combined. Don’t over-mix.
    7. Make balls that are about 2T and roll them in the cinnamon sugar mixture. Place the cookie balls on the parchment sheets about 3 inches apart. 
    8. Cook for about 8-10 minutes. The edges will be slightly brown, and the centers will look puffy.
    9. Let the snickerdoodles cool on the baking sheet for 5 minutes before you transfer them to a cooking rack.



    Store in an airtight container.

    You can heat the cookies in the microwave for 12 seconds to get a freshly baked experience.

    *Vegan Egg Replacement: They can be made vegan by substituting eggs for an egg replacement or 6 TBLS of chia or flax pudding. To make chia or flax pudding to replace 2 eggs, soak 2 TBLS of chia seeds in 5 TBLS of boiling water. Stir and let thicken for at least 10 minutes. 

  • Gluten-Free Christmas Cutout Cookies

    Gluten-Free Christmas Cutout Cookies

    Baking cookies together is a great way to celebrate the Christmas season. Your friends and relatives who need gluten-free options don’t need to be left out!

    Now using Health Enhanced Foods Ketogenic Coconut Baking Mix you can make a sweet cookie dough that works well with your favorite cookie cutters. This gluten-free, high fiber recipe can also be vegan.*

    Ingredient List:

    ¼ cup (50g) of granulated sugar

    2 tsp (6g) ground cinnamon

    2 1/2 cups (270g) of Coconut Baking Mix

    2 tsp (12g) baking powder

    2 tsp (5g) cornstarch 

    ½ tsp salt

    1 c(226g) unsalted butter or coconut oil (V)

    1 ½ cups (250g) granulated sugar

    2 large eggs or egg replacement (V)*

    4 tsp (10ml) vanilla extract



    Steps:

    1. Preheat over to 375 degrees F (190C). Line your baking sheets with parchment paper or coat lightly with coconut oil. 
    2. Whisk the Ketogenic Coconut Baking Mix, baking powder, cornstarch, and salt together in a mixing bowl and set aside.
    3. In a large mixing bowl, beat the coconut oil or butter and sugar together until it is light and fluffy.
    4. Slowly beat in the eggs or egg replacement and vanilla extract until smooth.
    5. With the mixer on low or by hand, mix in the dry ingredients until combined. Don’t over-mix.
    6. Roll out 1/4 of the dough between two prices of parchment paper. Cut out shapes using your favorite cookie cutters, decorate and place them 1/2 inch away from each other on a lightly greased cookie sheet.
    7. Cook for about 8-10 minutes. The edges will be slightly brown, and the centers will look puffy.
    8. Let the snickerdoodles cool on the baking sheet for 5 minutes before you transfer them to a cooking rack.


    Store in an airtight container. You can heat the cookies in the microwave for 12 seconds to get a freshly baked experience.

    *Vegan Egg Replacement: They can be made vegan by substituting eggs for an egg replacement or 6 TBLS of chia or flax pudding. To make chia or flax pudding to replace 2 eggs, soak 2 TBLS of chia seeds in 5 TBLS of boiling water. Stir and let thicken for at least 10 minutes. 

  • Protein and Brain Health

    Protein and Brain Health

    I became very interested in brain health when a family member had some issues with brain functioning. Because I love food and cooking, I looked into how to help them heal with nutrition. Of course, a balanced diet that focuses on unprocessed foods is essential. Veggies, whole grains, protein, fats, and water, are the base of a healthy meal plan.  

    In this article, I want to focus on protein. We need to eat a steady supply of proteins that the body can convert into essential amino acids, which help the body repair and growth. 

    According to an article in Psychology Today, the best proteins for brain health are:

    • Yogurt, 1 cup =14g
    • Lentils, 1 cup =18g
    • Shrimp*, 4 ounces =30g
    • Salmon* (Wild, Sockeye), 4 ounces =30g
    • Tuna*, 4 ounces =34g
    • Chicken, 4 ounces =34g
    • Turkey, 4 ounces =33g
    • Walnuts*, 1/4 cup =4g
    • Cashews, 1/4 cup =5g
    • Sunflower seeds, 1/4 cup =8.5g
    • Almonds, 1/4 cup =7.5g
    • Avocado, 1 cup =3g

    One of the reasons that we like this list is that half of this list are plant-based proteins, which add fiber, healthy fats, and a variety of micro-nutrients to your diet. And two of the items on this list (sunflower seeds and almonds) are in HEF’s specialty flours.

    We have designed high-protein flour at Health Enhanced Foods to help our clients enjoy baked goods and still get a high-protein diet. Our flours made with high protein include our Ketogenic Almond Baking Mix, Ketogenic Seed Flour, Ketogenic Coconut Baking Mix, and our Chickpea Pancake and Muffin Mix. You can use these flours to replace all-purpose flour in any of your recipes. 

    Please let us know if you have any questions about how to use our flour. We care about your health!

    Caroline and the HEF Crew

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