It's the holiday season and you know what that means! It's time for truly delicious recipes like today's Frosted Cinnamon Cookie And Trulean Wellness Shot Recipe.
Additionally, you'll also discover more about common nutrition mistakes most people make during the holidays and what you can do to avoid unwanted fat gains.
A Typical American Holiday Experience
When are you most likely to gain weight, exercise less, get bloated, feel less productive, suffer from mental fatigue and in general lift all dietary restrictions?
During the holidays at all the parties and family gatherings. It seems to be an inevitable part of all of our lives. But does it have to be?
This time of celebration and fellowship centers around sharing meals and its typically the kinds of foods that leave you bloated, tired and maybe even gassy.
Food baby anyone?
We all love to enjoy our favorite “guilty” pleasures at grandma’s house, whether it be homemade stuffing, green bean casserole or sweet potato pie, all of these recipes are typically packed with ingredients like gluten, sugar and hydrogenated oils that not only create inflammation but can weaken the immune system.
So is it possible to enjoy familiar comfort foods without all of the guilt and health effects?
Just about any recipe you have grown up with and cherish making with your loved ones can be adapted and still maintain all of the flavor you love! (Without sending you into a sugar coma).
In light of 2020, it is now more important than ever to support your immune system, so we have created this recipe to not only taste great, but to also support your body to protect itself from viruses like the flu, using our Trulean Wellness Shot!
Plan Ahead To Stay More Healthy
The first step to making holiday regret a thing of the past is to plan ahead.
If you fail to plan, you plan to fail, right?
With all the stress and busy schedules that come along with the holidays, planning your recipes and meals ahead of time is vital.
Thanks to the internet, it is easier than ever to find recipe substitutions for just about any meal or side dish you like!
To avoid all major inflammatory food ingredients it’s easiest to search for recipes with the word “paleo” in front of it.
“Paleo” is a term used to describe foods that would have only been available during the Paleolithic era, with the idea that those foods are less processed and easier on the digestive tract.
These foods are typically lower glycemic foods, gluten free and dairy free.
Food Choices and Your Immune System
Foods fall into two categories: foods that heal or foods that harm. There is a spectrum, but most foods you can quickly label one or the other.
Broccoli is an example of a food that heals, it is packed with vitamins, minerals and bioactive compounds that help lower inflammation, balance hormones and encourage gut health.
A donut is made with gluten, lots of sugar and vegetable oil. All three of these ingredients increase inflammation, raise blood sugar, increase blood pressure, create insulin resistance and lead to obesity.
In order to maintain health, the secret is to choose a large majority of your diet from the foods that heal category, with a small percentage of foods coming from foods that harm.
When it comes to supporting the immune system it is even more important to strictly choose from the foods that heal category.
The moment your body becomes ill it begins to spend a lot of energy and dietary resources towards supporting the immune system.
In order to fight off infection your body must have the proper tools in the form of vitamins, minerals, antioxidants and healthy calories.
If your body is busy fighting off inflammation and blood sugar spikes from the foods you are eating, it will be a lot harder for it to fight off a virus, leading to a more severe infection.
This is where creative cooking and planning ahead come into play.
It is possible to transform foods that harm into foods that heal with a few recipe substitutions.
Healthy Recipe Planning and Substitutions
In today’s day and age of Whole Foods and online shopping it is fairly easy to find replacements for common recipe ingredients that are truly healthy.
There is a growing demand for “gluten-free” and “dairy-free” alternatives that just take a bit of trial and error to figure out which ones you like best.
The flour typically used in cookie recipes contains gluten which does cause increased inflammation in some individuals, the substitute we used is coconut flour, other alternatives include almond flour, brown rice flour, oat flour or even chickpea flour!
For the fats in this recipe we chose coconut oil and cashews in place of butter or canola oil.
To replace cow's milk we used almond milk, you can also use coconut milk, rice milk or cashew milk.
There are many different sugar substitutes to work with, we chose Swerve for this recipe, you can try variations of stevia for a low calorie sweetener, honey, maple syrup and coconut sugar.
When choosing any kind of herb, spice or animal product always choose organic.
The Benefits of A Trulean Wellness Shot
The Trulean Wellness Shot contains a powerful blend of ancient herbs, healing root vegetables, vitamins, minerals and time tested nutrients specifically combined to boost and protect your immune system year round.
The ingredients we have chosen for the Wellness Shot work together to support a strong immune system that helps prevent infection. It also helps provide a boost to your immune system if you have current illnesses.
If your body is without sufficient energy and micronutrients, the potential for infection and the development of a diseases increase greatly and your immune system is truly at risk.
Vitamin C- is an essential vitamin that you must get from your diet -- and plays a critical role in overall health and proper immune function -- packed full of antioxidants Vitamin C protects your body from the inside out from free radicals -- which are harmful buildup due to oxidative stress... The more build up, the higher chance of illness and infection.
Vitamin D- Responsible for strong bones and a healthy immune system many people are deficient in this vitamin! Which leaves their immune system vulnerable to infection. This fat-soluble vitamin plays a number of critical roles in your body and especially important for immune system health -- some research shows that having healthy levels of vitamin D, as well as taking a vitamin D supplement, can help keep your immune system healthy and may protect against respiratory illnesses.
B12- B12 plays an important role in white blood cell production -- and white blood cells are absolutely essential for proper immune system function.
Zinc- Zinc is needed for immune cell development and communication with healthy cells. Zinc plays an important role in inflammatory response and significantly shortening the lifespan of cold or flu symptoms.
Turmeric- A highly potent antioxidant, anti-inflammatory and powerful brain boosting ancient root.
Echinacea- A healing herb, echinacea is a powerful antioxidant commonly used to speed recovery, fight infection and improve overall immune function.
Astragalus- Is one of 50 fundamental herbs used in traditional Chinese medicine that has been used for centuries to promote overall health. This flowering herb has been linked to several health benefits, including immune-boosting, anti-aging and anti-inflammatory effects.
Ginger- Is a root a root vegetable that stimulates proper digestion and improved digestive health -- ginger is also linked to improved immune function and optimized overall health.
Cayenne Pepper- Cayenne Pepper has a powerful ingredient called capsaicin which has metabolism-boosting properties, aids in digestive health, has pain relieving properties and most uniquely helps clear air passageways acting as a natural decongestant!
With all of these ingredients now in your cookie recipe, you can technically say that these cookies help boost your immune system!
The Benefits of Ginger
Ginger has a long history in traditional and alternative medicines. According to research, Ginger has anti-inflammatory properties and is high in antioxidants which help fight off oxidative stress.
Ginger is also highly effective for treating nausea, even chemotherapy related nausea which is often hard to soothe and can be used by pregnant women to help with morning sickness.
Ginger helps you fight off infections, and in one study it was determined to be effective in killing off the bacteria that cause gingivitis and periodontitis.
Fresh Ginger may also be effective against upper respiratory viruses like RSV.
The Benefits of Turmeric
Now, turmeric has many scientifically backed health benefits ranging from decreasing inflammation, high blood pressure and diabetes.
Turmeric is a root packed with antioxidants and anti-inflammatory properties that have been used for over 4,000 years in Asia. Healing treatments targeted many health conditions like: heart disease, chronic pain, cancer, Alzheimer’s Disease, Parkinson’s Disease, high blood pressure, depression, anxiety, IBS and more.
In addition to its anti-inflammatory benefits, Turmeric is also an anti-microbial, antibacterial and anti fungal.
Lastly, Ayurvedic medicine uses Turmeric to heal wounds, release mucus, repel insects, ease inflammation, and address metabolic disorders.
Power of Protein
Protein is one of the most important macronutrients for metabolic health and longevity.
Surprisingly, Americans are notorious for not eating enough protein.
The average active person should be consuming 1 gram of protein per pound of goal weight. That is a lot of protein!
If you are not aware of your macronutrient intake, it's likely you are not hitting this goal.
That is why adding protein into your diet in every convenient way possible really helps!
The added protein in this recipe will not only help you build lean muscle mass, but it will also help stabilize your blood sugar and help fight off carb cravings.
A Cookie That Helps Boost Immunity and Fight Inflammation
Seriously, these Frosted Cinnamon Cookies are not your average cookie.
The typical cookie stimulates inflammatory reactions in your body which increases your risk for chronic inflammation which is the leading cause of these disease: obesity, diabetes, heart disease, cancer…
Not only have we removed inflammatory ingredients from this cookie recipe, but we have also added powerful anti-inflammatory ingredients such as turmeric, ginger, Echinacea, vitamin C and zinc to help lower any inflammation and fight infection.
These cookies are essentially an immune support powerhouse!
All the Sweetness, Without the Crash!
Choosing a sweetener that doesn’t spike your blood sugar but still tastes good and bakes well is hard to find.
In this recipe we used two variations of Swerve. Swerve is made from ingredients found in select fruits and starchy root vegetables, and contains no artificial ingredients, preservatives or flavors.
It’s zero-calorie, non-glycemic and safe for those living with diabetes, since it has no effect on blood glucose or insulin levels.
Even healthy individuals will experience a blood sugar spike and subsequent drop with the consumption of normal sugar.
To avoid a sugar crash choose sweeteners with a low glycemic index and pair sweets with protein and/or healthy fats.
Frosted Cinnamon Protein Cookies
For the Protein Cookies
- ¾ cup plus 1 Tablespoon Trulean Frosted Vanilla Cake Grass Fed Whey Protein
- ¼ cup plus 1 Tablespoon coconut flour
- ⅓ cup granular Swerve
- ¼ teaspoon sea salt
- ¼ teaspoon baking soda
- ½ cup raw cashews, soaked in water for 10 minutes and drained
- ¼ cup almond milk
- 1 egg white
- ½ teaspoon vanilla extract
- 2 tablespoons coconut oil
- 1 Trulean Wellness Shot
- ¼ cup Trulean Frosted Vanilla Cake Grass Fed Whey Protein
- ¼ cup Swerve Confectioners Style
- 1 tablespoon arrowroot starch
- 2 tablespoons almond milk
1. Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
2. In a mixing bowl combine the dry cookie ingredients: protein powder, coconut flour, granulated swerve, salt and baking soda. Mix to combine.
3. In a food processor combine the cashews and almond milk until smooth. Add the egg white and vanilla extract. Mix until smooth. Add the dry cookie ingredients and mix well.
4. Drop the dough in golf ball-sized balls of dough on the prepared parchment paper-lined baking sheet. Flatten each cookie dough ball, keeping 2 inches in between each cookie. Bake in the preheated oven for 8 minutes.
5. With an electric mixer with a whisk attachment, whip the coconut oil. Add the dry frosting ingredients: Wellness Shot, protein powder, confectioners swerve and arrowroot starch. Mix until combined, drizzling in the almond milk until fluffy.
6. Once the cookies have cooled, frost each cookie with the frosting. If desired, top with sprinkles.