Category Archives: Desserts + Snacks

Gluten-Free Brownies

 

Ingredients: (Use all organic)

5 ounces high quality 100% cocoa dark chocolate

½  cup organic coconut oil

½  coconut sugar

½ cup Norbu sugar

1/2 cup almond meal

1/4 cup sorghum flour

1/2 teaspoon fine sea salt

1/4 teaspoon baking soda

2 organic free-range eggs, beaten well with a fork

1 tablespoon bourbon vanilla*

 

Optional:

1/2 cup chopped pecans or walnuts

Dark chocolate chips for the top

 

Instructions:

Preheat the oven to 350ºF. Line an 8×8-inch square baking pan with parchment paper.

Melt the dark chocolate and coconut oil in a saucepan over low heat, gently stirring. (Or melt in a microwave safe measuring cup and stir together to combine.)

In a mixing bowl whisk together the brown sugar, almond meal, sorghum flour, fine sea salt and baking soda. Make a well in the center and add the beaten eggs, vanilla extract and melted dark chocolate mixture. Beat on low-medium for two minutes, until the batter begins to come together. At first it will seem thin, like cake batter, but keep beating until it thickens and becomes smooth and glossy.

If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan. Even out the batter with a silicone spatula.

Stud the top with some dark chocolate chips and press in slightly.

Bake in the center of a preheated 350ºF oven for 32 to 35 minutes, or until the brownies are set. The top will crack, like a flourless chocolate cake.

Cool on a wire rack; and remove the cooled brownies from the pan by gripping the foil edges and lifting the brownies out as a whole.

Chill for an hour before cutting. (Though warm and gooey is really divine, if you don’t mind them falling apart.)

Yield: 16 servings

*For chocolate-mint brownies use 1 teaspoon peppermint extract and 1 teaspoon vanilla extract.

Salted Coconuts


Ingredients

6 oz Macadamia nuts

6 oz. Walnuts

6 oz. Brazil nuts

Coconut Oil

Seasonings of your choice

Directions:

In the microwave warm

¼ cup coconut oil

Add:

Himalayan Pink Salt

Garlic powder (or your favorite spices)

Put into a Mason jar and add the nuts. Shake it up until nuts are well coated. Dump onto paper towels and salt nuts if more salt is needed. Put back into jar and refrigerate. Eat cold.

You can also use Norbu or coconut sugar in the coconut oil to make a sweet version. I still put in a little bit of salt.

Melt in Your Mouth High Protein Low Fat Fudge

fudge
Melt over very low heat:

2 4oz packages of SunSpire organic baking bar 100% unsweetened cacao

16 ounces of Nutiva coconut manna or Artisana Raw coconut butter

1 ½ cups XYLITOL sugar

1 cup shredded coconut – medium shred

1 cup shelled hemp seed Florettes

When well blended pour into silicone cupcake holders and freeze. Pop out of holders and store in freezer or refrigerator.

Alternatively, grease glass pan, pour in mixture and refrigerate until solid enough to cut into bars.

Must be kept cold until eaten.

The fat in this fudge is metabolized as almost pure energy as it is primarily a medium chain fat, which does not store as a fat but is used by the liver. So this fudge will give you a kick of energy and no guilt!

Gluten-Free Organic Protein Bars

Protein-Bars-wide
In a sauce pan over very low heat stir:

4 oz. 100% Sunspire dark chocolate bar

½ cup almond butter

½ cup cold pressed coconut oil

½ cup Norbu sugar and ½ cup honey or    coconut crystals (Or you can use only Norbu for zero calories from sugar)

 

In a mixing bowl toss:

1 cup hemp florets

1 cup shredded coconut

1 cup chopped walnuts

1 cup Naked Whey (Grass Fed Naked Whey Protein Powder)

½ cup raisins

½ cup mixed dry antioxidant fruits

Pour warm mixture into mixing bowl and toss with a fork until well mixed

 

Grease a glass pan with coconut oil and spread mix.

Freeze for 1 hour, long enough to be able to cut into bars

Refreeze and keep frozen until a few minutes before enjoying!

 

Per Serving:  Fat- 19    Calories- 195       Carbs- 35      Protein- 22     Fiber- 5    Net Carb- 30

 

 

 

Obesity and Eating Disorder Recovery Recipe: Lemony-Carrot Cake Pops [video]

Photo Credit: Cameron Knight ckpj.com

Photo Credit: Cameron Knight ckpj.com

We recently started offering cooking classes in Cincinnati to patients that are in treatment for obesity, and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder. During the classes, participants pick up basic cooking tips for preparing “clean” luscious tasting dishes, dressing, marinades, desserts and soups. This week we made some delicious Lemony-Carrot Cake Pops! You can view the full recipe HERE.

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’. Video created by Cameron Knight, ckpj.com.

Obesity and Eating Disorder Recovery Recipe: Seasoned Mixed Nuts

Seasoned Mixed Nuts

photo used under a creative commons license

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

We recently started offering cooking classes in Cincinnati to patients that are in treatment for obesity, and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder. During the classes, participants pick up basic cooking tips for preparing “clean” luscious tasting dishes, dressing, marinades, desserts and soups.

For more recipes, be sure to visit the Recipe Corner

Organic, raw nuts, mixture of your choice* (enough to fill a 16 oz mason jar)

2 tbsp organic, unrefined, cold-pressed coconut oil

1 tbsp sea salt, coconut palm sugar, or organic garlic salt

Directions:

Add coconut oil to mason jar, melt in microwave.

Add sea salt, coconut palm sugar, or organic garlic salt.

Add in nuts and shake until well coated. Refrigerate or pour out onto parchment paper lined glass baking dish, refrigerate, place in jar.

Keep refrigerated.

Makes 10 servings

Nutrition Info (per serving)  – 200 calories, 21 g fat, 3 g protein, 4 g carbs, 2 g fiber

*I like walnuts, macadamia nuts, brazil nuts

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.
Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

Obesity and Eating Disorder Recovery Recipe: Avocado Chocolate Pudding

Healthy Chocolate Pudding

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

This delicious recipe is courtesy of Amber Romanuik, founder of Nourish This Life and author Amber Approved Gluten, Dairy & Sugar-Free Recipes. Amber will be joining us on the podcast on WEDNESDAY March 5 at 7:30 pm.

For more recipes, be sure to visit the Recipe Corner

Amber Approved Logo - Pink

Ingredients

4 organic ripe avocados

½ tsp organic Maca powder

7 tbsp organic raw cacao powder

4-5 tbsp organic lucuma powder

1 tbsp organic vanilla extract

½ cup organic unsweetened coconut or almond milk

½ cup organic dark grade maple syrup

Method

Remove pit and shell from avocado

Add all ingredients into a high speed blender or food processor and blend until smooth and creamy

Adjust flavor to taste, to make a slight bit sweeter add another tbsp of lucuma powder

To make it a bit less thick add more milk

Serve into bowls and add top with berries, cacao nibs, coconut or whatever you like

Keeps chilled in fridge for 2-3 days

Prep time 10 minutes

Serves 5

Garnish with raspberries, cacao nibs, chopped hazelnuts, shredded coconut or mint leaves

Nutrition (without toppings, made with full fat coconut milk) – 390 calories, 25 g fat, 4 g protein, 45 g carbs, 13 g fiber

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

Obesity & Eating Disorder Recovery Recipe: Lemon Carrot Cake Pops

Photo Credit: Cameron Knight ckpj.com

Photo Credit: Cameron Knight, ckpj.com

Lemon Carrot Cake Pops

Ingredients:

For the Filling –

2 large Granny Smith Apples (about 1 lb), peeled, cored & quartered
1 large carrot (add more carrots and/or apples if they are small)
1/2 cup or more shredded coconut
3 Tablespoons cashew butter
1/3 cup crushed or finely ground pecans, raw or toasted
1 1/2 tablespoons ground cinnamon
3/4 teaspoon nutmeg
2 tablespoons coconut palm sugar
1 teaspoon 100% vanilla extract
2 tsp lemon juice and zest of one medium lemon
2 teaspoons apple juice
pinch of salt

For the Coating –
1/2 cup coconut butter, melted
2 tablespoons unrefined/cold pressed coconut oil, melted
1 teaspoon 100% vanilla extract
zest of one medium sized lemon
coconut nectar
2 tablespoons coconut palm sugar

Grate the prepared apples and carrots.
Combine and squeeze the mixture a few times.
Transfer to a fine mesh strainer and press out as much juice as you can.
Set the juice aside and transfer the pulp into a medium sized bowl.
Add lemon zest to the bowl.
Add in coconut, cashew butter, pecans, cinnamon, nutmeg, coconut palm sugar, vanilla, lemon juice, apple juice, and salt.
Combine well, using hands. Form into a ball.
Roll into 10 golf-ball sized balls. If too dry, add more juice. If too wet, add more coconut.
Place on parchment lined baking sheet.
Add a lollipop or popsicle stick if making cake pops, skip this step if you are making cake balls.
Freeze for 45 minutes, or until firm.

Next, melt coconut butter and coconut oil until just melted. Combine in short drinking glass with vanilla, lemon zest, coconut nectar, and coconut palm sugar.
To assemble cake pops, take an egg carton, turn upside down, poke medium sized holes into each section. If you’re making cake balls, skip this step and just line a baking sheet with parchment.
Dip each cake ball in the coating. Let the excess coating drip off.
Stir coating mixture occasionally. Coating should harden.
Place each cake pop (stick side down) into a section of the egg carton.
Once all cake pops are dipped, dip each cake pop a second time. Let coating harden, transfer to a container, store in fridge.

Nutrition (1 cake pop) – 225 calories, 17 g fat, 2 g protein, 15 g carbs, 4 g fiber

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.


Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

 

Obesity and Eating Disorder Recovery Recipe: Apple Crisp

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

Eating Disorder Recovery: Apple Crisp

BAKED APPLE CRISP

Filling Ingredients*

  • 5 granny smith apples – peeled, cored, quartered, and cut into 1/4-inch slices.  Toss sliced apples with lemon juice from ½ lemon to prevent browning.
  • 1/2 cup grassfed butter
  • 2/3 cup coconut crystals sugar
  • 1 tsp. each cinnamon, nutmeg
  • ½ tsp. ginger (optional)
  • 1 Tbsps. Water

Directions for Filling

Melt butter in a large skillet over low heat.

Stir in sugar and spices until sugar begins to dissolve, 3 to 4 minutes.

Add apples and enough water to prevent sticking; continue cooking and stirring until apples soften and are coated with sauce, 4 to 5 minutes.

Topping Ingredients*

  • 1/2 cup coconut flour
  • 1 cup organic rolled oats or 1/2 cup hulled hemp seeds
  • ½ cup coconut crystals sugar
  • 1 tsp. each cinnamon, nutmeg
  • ½ tsp. ginger (optional)
  • 1 beaten egg
  • ½ cup grass-fed butter

Directions for topping:

Mix dry ingredients (flour, rolled oats, or hemp, sugar and spices) together in a large bowl. Toss in beaten egg and melted butter. Toss until well blended.

Pour apples and sugar mixture into a 2 quart baking dish. Sprinkle topping evenly over the apple filling.

Preheat the oven to 375 degrees F (190 degrees C).

Bake in the preheated oven until the top is browned and the filling is bubbling up around the edges, 25 to 30 minutes. Cool for 10 to 15 minutes and serve with full fat cream, milk, whipped cream or a scoop of Jeni’s Splendid Ice Cream, which is made with grass-fed cream.

Serves 8.

*All ingredients should be organic when possible.

Nutrition Info (without Ice Cream)

Using Hemp Seeds – 450 calories, 32 g of fat, 6 g of protein, 36 g of carbs, 7 g of fiber

Using Oats – 435 calories, 28 g of fat, 4 g of protein, 44 g of carbs, 8 g of fiber

Substitutes

You can substitute Jovial Foods Ginger Spice Cookies for the flour and oats, by either putting them into a food processor (which makes this a very quick recipe) or rolling them out between two sheets of waxed paper or parchment paper.  If you use the food processor, throw the rest of the ingredients in to finish blending the topping.

To make this even more of a Thanksgiving dish, you can add cranberries.  I like to buy them fresh and cook them into a compote,  using a cup of the coconut sugar and enough water to cover the cranberries. Then just substitute 1 cup of the cooked cranberries for 2 of the apples.

Apple Cranberry Crisp

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’.

Clean Eating Recipe: Strawberries and Coconut Palm Sugar

Strawberries and Palm Sugar

If you’re looking for an easy, yet delicious dessert recipe, look no further! This delicious dessert can be prepared in a matter of minutes and only contains two ingredients – organic strawberries and organic palm sugar! Strawberries dipped in Coconut Palm Sugar. Both of these ingredients are fantastic on their own; combining them is a recipe for success!

This recipe is particularly useful for my patients that are in recovery for an eating disorder, since it doesn’t require much time in the kitchen…a place that can cause anxiety for those in early recovery.

As we discussed in an earlier blog post, organic coconut palm sugar has many health benefits, including:

  • Palm sugar is non-GMO, 100% organic, and unrefined
  • Palm sugar is rich in vitamins and amino acids
  • Palm sugar has a low glycemic index

Strawberries are an antioxidant-rich food; they are ranked the 4th best fruit in terms of antioxidant capacity. As we talked about in my article about premature aging, antioxidants are a key element in slowing down the aging process. Antioxidant-rich foods also help in replenishing vitamins and minerals within the body, supporting the immune system, improving mental function, and restoring energy. These are all very common issues that my patients experience upon entering treatment for their eating disorder.

Eat Clean, Commit to be Fit, and Live Healthy! And of course….Bon Appetit!

Nutrition Info (10 large strawberries, 2 tbsp of palm sugar) – 120 calories, 1 g fat, 1 g protein, 28 g carbs, 4 g fiber

Let’s Connect!

Take my new Eating Disorder survey!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

©2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’.