Alvarado - The Complete Whole 30 Dessert Food Diet A Compilation of Sugar-Free, No Grain, Gluten Free And No Dairy Whole Foods Dessert Recipes To Satisfy Your Cravings

Copyright 2020 All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Table of Contents INTRODUCTION Th Whole30 rgrm ntll n lmntn diet tht removes rtn fd frm ur dt for 30 d. Durng the 30 days, you avoid ugr, lhl, legumes, grn, dr, nd thr foods whh r ndrd inflammatory in order to rt your bd. The Whl30 dt a mnth-lng ln-tng program tht promises a variety of health nd mtnl bnft. Th diet fu n th idea tht certain fd gru m ngtvl affect ur health and ftn.

Thrfr, eliminating these fd from ur dt is supposed to hl ur body rvr frm th ngtv effects nd rmt long-term health. Mt l seem t fllw th diet n h f lng weight. However, m may also u the rgrm t dntf food intolerances r achieve some of its rd health bnft. Drt fd often contain rltvl high munt of ugr nd ft and, a rult, hghr calorie unt per grm thn thr fd. Frh r kd fruit wth minimal ddd ugr r ft n xtn. Swt drt usually contain cane sugar, palm ugr, brwn ugr, hn, or m t f ru such molasses, ml ru, treacle, or rn syrup.

Othr common ingredients in Wtrn-tl desserts r flour r other trh, Cooking fats such butter r lrd, dr, eggs, lt, acidic ingredients uh lmn ju, and and other flvrng gnt uh as hlt, peanut butter, fruits, and nuts. Th rrtn f th ngrdnt, lng with the 6 rrtn mthd, l a mjr rt n the consistency, txtur, and flvr of th end product. Benefits f th Whl30 Drt Elmnt rvng Balance hrmn Hl th digestive tract Rtr a healthy mtblm Reduce tm inflammation Fd Not to Et on Whole30 Sugr. All frm f ddd ugr (rl or artificial) like hn, ml ru, agave nectar, stevia, xylitol, etc. r lmntd. Grn.

Wht, r, rn, and sprouted grains as wll glutn-fr tn lk quinoa nd bukwht r all eliminated. This nlud r bran, rntrh, nd wheat grm. Dr. Mlk, h, rm, ur rm, nd fermented dr rdut lk yogurt and kfr r ll lmntd. Alcohol. Legumes. Legumes.

No beans, , lentils, nut (or peanut buttr), hk, or bn rdut lk sauce, tofu, edamame, m, and tmh. Prrvtv nd fd enhancers. Avd MSG, sulfites, and rrgnn. Bkd gd. Wffl, pancakes, tortillas, muffins, brd, k, cream, pizza rut, etc. even th md wth Whl30 mlnt ngrdnt are lmntd.

Cmmrll-rdud nk like chips (plantain, wt tt, t.) nd French fries are l ff lmt. Ardng t th Whl30 rul, a waffle, even n md of nut flur, is still gnt the rul bu it hlgll unhlth and dft the nt f th rgrm. Foods t Eat on Whole30 Prtn. Sfd, beef, pork, chicken, and gg r ll Whl30 mlnt. However, vrl rd mt or th wth lt f additives like hot dg are vdd. Ft.

Olv l, nut l, nd thr hlth fats r llwd. Gh (lrfd buttr) is l allowed and is th nl ur of dr rmttd. Fruits and vegetables. All whl, unrd fruits and vgtbl (including tt) r Whl30 mlnt. Ardng to th Whole30 rul, frut juice m be ud a wtnr r tndln ngrdnt. Vngr.

Mt t f vngr (apple dr, wht, rd wn, blm, nd r) r allowed. However, malt vngr, which m ntn glutn, not. S, nng, nd hrb. All hrb nd spices r llwd, jut hk the lbl to mk sure no unwntd ngrdnt hv bn ddd. Lgum xtn. Cnut mn. Cnut mn.

Cnut aminos llwd and n b used a sauce substitute. RECIPESFlurl Pnut Butter Ck Prep Tm: 10 minutes Ckng Time: 10 mnut Ttl Tm: 20 mnut Srvng: 16 Ingrdnt: 1 u ll nturl nut buttr 1 egg 1/3 u rthrtl 1 tn vanilla xtrt 4 un dark hlt Drtn: 1. Scoop a tbln of th dugh nt your hnd to frm a bll and then flatten ut 12 into a d-lk k shape. Pl n baking sheet nd rt untl you hv wrkd thrugh ll of th dugh. Yu huld nd u with 16 cookies. 2.

Bk fr 10-12 mnut r untl the k are kd through, gldn brwn and frgrnt. 3. Allow to cool t room temperature and then melt chocolate in th mrwv or in a dubl boiler. Dip n half of th cookie into the hlt and thn place back n th k ht. Repeat untl you hv wrkd thught ll f th k. 4.

Place the bkng ht n th frdg fr n hur r until th chocolate has t u. 5. Trnfr cookies t n airtight ntnr and store in th fridge for up to one wk. Enjoy! Mini N-Bk Chk Pr Time: 45mnut Total Tm: 45 mnut Srvng: 24 Ingrdnt: 24 mdum trwbrr 6 grhm cracker sheets 1 u rumb 3 tbln nut oil 8 ounce lght rm h 1/4 cup Grk gurt 1.5 tbln maple ru 1 tn lmn ju 1 teaspoon vnll extract nh salt Drtn: 1. Ct a 24-u mn muffn tn wth kng spray, buttr t nut oil. 2.

Wh ur strawberries nd trim th leafy greens off f th top. L thm out n a ln dish twl t dr while u wrk n th rt f th r. 3. Place grhm crackers nt a fd processor nd ul until they r a sand-like txtur. Add in coconut l nd pulse again until well mbnd. 4.

Evnl dvd th rumb mngt ll 24 u and gently press dwn t pack thm n. P n th frzr whl u work n ur fllng. 5. In a nice big bwl, combine rm cheese, Greek gurt, ml ru, lmn ju nd vanilla xtrt. Use a hnd mxr t combine all ngrdnt tgthr. 6.

Grb th muffn tn from the frzr and vnl dvd the cream cheese fllng mngt ll 24 muffin cups, rdng thm over the top to vn thm ut. 7. P back in freezer fr a mnmum f 30 mnut. Gntl pop ut h mn h k by ldng a buttr knife or h knf on n d (th should pop right out). 8. baking soda 1 cup almond buttr 2 eggs 2 t. vanilla extract 1/3 u chocolate h Directions: 1. vanilla extract 1/3 u chocolate h Directions: 1.

Pr-ht vn t 350F. Ln a rmmd cookie ht wth a lt mt, parchment r, or r t wth some kng spray. 2. bkn ht lnd with rhmnt r. 3. In a large mxng bowl combine, nut ugr, cocoa wdr, and bkng soda.

U a frk or mll whk t mbn ll of the ingredients and work ut th bum and lum. Fngr are grt fr th wll. 4. dr ingredients n gl bowl 5. Nxt u, dd almond buttr, gg, nd vanilla xtrt. 6. wt ngrdnt ddd t dry ingredinents 19 7. wt ngrdnt ddd t dry ingredinents 19 7.

Th dough will b thick nd fudg, kind f lk brwn bttr. Str n hlt chips. 8. hlt h added to thk bttr 9. S u but a tbln of dugh and drop it onto th bkng ht. Rt this untl you hv 12 cookies n th sheet.

Bk for 10 mnut r untl frgrnt nd t thrugh. Rt wth rmnng dough. Healthy Lmn Bars Prep Tm: 10 mnut Ckng Time: 50 mnut Ttl Time: 1 hur Srvng: 16 Ingredients: Crut 3/4 u whole wheat flur 1/3 u coconut oil 1/4 u ml syrup 1/4 tsp kosher salt Fllng 6 eggs 4 tsp lmn zt 1/2 u lemon ju 1/3 u hn 1/4 t khr lt 4 t coconut flour Directions: Crust 1. Prht vn to 350 F. 2. In a lrg bwl, mbn whl wheat flur, nut l, ml syrup and lt.

Mx wll until a wt, but frm consistence (lk shortbread) frmd. 3. Line n 8x8 rm n with rhmnt r. 4. Pr dugh nt lined pan, mkng ur to r t out vnl and nt th corners. 5.

Bk fr 20 minutes or until frgrnt, lghtl brwnd and t through. Let l. Filling 1. Whl rut bkng, mbn gg, lemon zest, lemon ju, hn, lt nd nut flur. Bt with a hnd mxr untl a smooth, liquid bttr frmd. 2. 2.

Pour mxtur n top f th ld rut and bake fr 30 minutes. Cl mltl thn hll fr 4 hours. 3. Rmv br from n, ut into 16 squares and top with a shake of powdered sugar. Srv nd enjoy! Hlth Blnd Recipe Prep Tm: 10 mnut Ckng Tm: 30 mnut Ttl Tm: 40 mnut Servings: 9 Ingrdnt: 1 15-un n chickpeas drained nd rnd 1 u nturl lmnd buttr 1/3 cup monk frut 1/4 tn khr lt 1/4 tn bkng wdr 1/4 teaspoon bkng soda 1/2 cup hlt chips Drtn: 1. Pr-ht oven t 350 F.

Grease an 88 bkng dish wth coconut oil r kng r. 2. grd bkng dh 3. Cmbn hk, peanut butter, mnk frut, lt, bkng d and bkng wdr n fd processor and pulse untl u have a thk bttr. 4. ngrdnt in fd processor 5.

Srnkl in hlt h nd gently stir until dtrbutd thrughut the bttr (th batter wll b thick). 6. chocolate h stirred into batter 25 7. Trnfr into rrd bkng dh and bk for 25-30 minutes r untl frgrnt, lghtl brwnd and set thrugh. Cool completely! Cut into 9 ur nd nj. Ingredient Bnn Otml Energy Bars Prep Tm: 10 minutes Ckng Tm: 25 mnut Total Tm: 35 mnut Srvng: 9 Ingrdnt: 3 lrg ripe bananas, 14-16 un 2 u rlld oats, gluten fr 1 cup rm nut buttr, ll nturl 1 u chopped wlnut 1/2 u hlt h 1 tn vanilla xtrt 1 teaspoon nnmn Drtn: 1.

Pr-ht vn t 350 F nd grease a urtr ht n with cooking r r nut l. 2. prepared baking ht 3. Pl bnn n a lrg bwl nd mh with th bk f a frk until they r broken dwn. 4. mhd bnn in a bowl 5.