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    Blog — guiltless superfoods

    Seeds and Your Hormones, by Maria Claps, FDN-P


    Not only can you “not go wrong” with seeds, but you can actually use seeds to improve the health of your hormones. Food as medicine can be a delicious wellness plan and because we often need to eat seeds in fairly large amounts to have a therapeutic effect, I’m a fan of the Superseed Life products. Although putting a tablespoon of flax in your smoothie is a good idea, it may not be quite enough to derive benefit, but eating a Superseed Life Skinny Donut (my personal favorite product), with it’s all seed flour blend providing plenty of seeds fits the bill. 

    Before we get into how seeds help your hormones, we need a tiny little primer for you on estrogen. Bear with me, it’s really just a tiny bit of science and if you’re anything like me, you like to know how things work, so here goes: 

    The body creates many types of estrogen, possibly up to 60 types!  Some types are very good, other types are bad. One of the best types of estrogen is called 2-MEO, or 2-methoxyestradiol. The bad type of estrogen is called 4-Hydroxyestrone or 4-OH. A small part of your genetics determines how much of these different estrogens you make but you can also vastly influence these ‘estrogen pathways’ in the body according to what you eat. One of the ways we influence the good ‘2 series’ of estrogen is through seeds!

    Some info on specific seeds:

    Sesame seeds boost 2-methoxyestradiol that protect against cancers, especially breast. While everyone who can should add sesame seeds to their diet, sesame ingestion really benefits postmenopausal women by improving blood lipids, antioxidant status, and possibly sex hormone status.

    Pumpkin seeds: Before we can understand how pumpkin seeds help regulate hormones, we need to understand what estrogen receptors are. We have two main estrogen receptors: ER-alpha and ER-beta. The alpha receptor is the “accelerator” and can cause growth out of control and the beta receptor is the ‘brake’ on ER-alpha. The body needs both of these receptors but too much alpha expression can be problematic in certain situations. Pumpkin seeds may downregulate the ER-alpha, which is the one that sends strong growth signals.

    Sunflower seeds: In a 2012 German study, research published in the journal Nutrition and Cancer showed reduced postmenopausal breast cancer risk associated with increased consumption of sunflower and pumpkin seeds.

    Hemp seeds: contain fatty acids which help to lessen symptoms of PMS. 

    Other foods that have a beneficial effect on the estrogen pathways in the body are cruciferous vegetables such as broccoli and cauliflower. Onions and garlic help too. Like seeds, they help to create the healthy ‘2 series’ of estrogen. But variation and pleasure is key and I don’t always want to eat those things!  I like to moderate my intake of vegetables with a healthy treat every so often. I love knowing that I can get so many heath benefits (fiber, protein, positive estrogen benefits) from Superseed Life products, they are a regular in my family’s kitchen.

    Guiltless Chocolate Chip + Pecan Pumpkin Bars (gluten, grain + dairy free)

    Guiltless Chocolate Chip + Pecan Pumpkin Bars (gluten, grain + dairy free)

    Guiltless Chocolate Chip + Pecan Pumpkin Bars

    It might go without saying, but these are one of our favorite holiday desserts! Light, fluffy, yet dense, and way delicious! Gluten, grain, and dairy free. These are wholesome and real crowd pleaser! Delicious with our without the pecan glaze! Shown here both ways! Enjoy!! 



    1 cup pumpkin puree

    1 cup almond butter 

    3/4 cup coconut palm sugar  

    4 organic eggs

    2 T pumpkin pie spice 

    2 t vanilla extract 

    1/2 t sea salt 

    1 t baking powder 

    1 1/2 c Guiltless 7 Seed Superfood Flour 

    1/2 cup chopped pecans

    3/4 cup chocolate chips 



    Preheat oven to 350 degrees. 

    Spray a 9x13 baking dish with non-stick cooking spray. 

    Combine all ingredients into a large mixing bowl and stir until smooth. Fold in pecans and chocolate chips. 

    Pour batter into greased baking dish. 

    Bake for about 20-25 minutes, or until edges are golden brown and center of pan is firm. 

    Slice into squares. Makes approximately 24 squares. 



     Without glaze and chocolate chips baked inside and also sprinkled on top! 



    Guiltless 7 Seed Flour Waffle & Pancake Recipe

    Guiltless 7 Seed Flour Waffle & Pancake Recipe

    Remember when you were younger waking up on the weekend to the smell and sounds of waffles and pancakes on the griddle? You'd roll out of bed and into the kitchen with your hair all a mess and stumble up to the table to get your fix of that soft, fluffy, stack of heaven. Those were the days!

    But those can be the days again if you have Guiltless 7 Seed Flour in your pantry! Since all Guiltless Superfoods products are loaded with essential fat, fiber and protein, you won't even have to file this meal in the cheat category (unless of course you flood your pancakes with an absolute deluge of maple syrup)! :) 

    I say deluge, because if you use a moderate amount of real maple syrup or honey you can still feel good about yourself after you've finished, and won't have to suffer from the post meal hangover. Real maple syrup (Grade A or B), raw honey, almond butter, fresh berries, organic butter or ghee, real whipped cream, and even some nuts are some favorite toppings around our household, but it's your party, we wouldn't dare tell you how to get your pancake (or waffle) on.

    The only difference between today and yesteryear will be that your bed head has probably gotten worse, like mine... 

    Hold onto your hats folks...this recipe makes both waffles and pancakes! 


    Guiltless 7 Seed Flour Waffle & Pancake Recipe 

    Yields about (4) large round Belgium style waffles, (8-10) square waffles or approx. (10) pancakes


    2 1/4 cups Guiltless Flour 

    1/2 tablespoon baking powder

    1/4 teaspoon sea salt

    1/4 cup coconut palm sugar

    5 whole eggs

    1/4 teaspoon vanilla

    1/4 cup water



    1) In a medium bowl combine Guiltless Seed Flour, baking powder and sea salt. Whisk together until combined.

    2) In a large mixing bowl add eggs, coconut palm sugar, vanilla and water. Mix with a hand mixer for 1 minute on high until thoroughly mixed together. 

    3) Slowly pour dry ingredients into wet ingredients and mix on medium speed with hand mixer for about 1 minute until there are no clumps.

    *Your Guiltless waffle/pancake batter should be thick (due to all the essential fat, fiber and protein in the flour) so it won’t pour out on it’s own like other runny batters. 

    4)Waffles: Use 1 1/2 to 2 cups to fill your waffle maker. Make sure you don’t use too much batter, or else you won’t be able shut your waffle maker. You will need to use a spatula in each hand to spread out the batter to each side. 

    *Pancakes: Use a 1/4 measuring cup to scoop and portion the batter and a soft rubber spatula to get it out onto the griddle/pan. 

    5) Spray the back of a spatula with Pam or some form of non-stick spray and press the pancakes flat on your griddle or pan into your desired shape and thickness. (We make our round pancakes about 1/2” thick.) 

    6) Cook on medium to medium high for about 1 to 1 1/2 minutes on each side until golden brown and cooked all the way through.






    Guiltless Gluten & Grain-Free Sandwich Bread Recipe

    This photo was posted to Facebook by a dear customer, Cari, who baked her own Guiltless Sandwich Bread! Turned out perfectly! 


    Guiltless Gluten/Grain and Yeast-Free Sandwich Bread Recipe 

    At the end of 2016, we sat down and evaluated our business. Like any business, you look at end of year sales, top producing products, and areas where you can improve!

    As you can imagine or may have experienced yourself, when you have a variety of products like we do, you have to sit down with the data, look at the numbers and see what your customers really want and what they are buying the most of.

    It was after sitting down with these numbers, that we saw that one area that wasn't doing so well for us was our Sandwich Bread. It was a tough decision for us, because we loved it! :) We lived off this stuff! And so did many of you! So it was a really hard decision.

    Unfortunately, it was a little tough to produce on a large scale, too, and we came across several production issues when trying to make hundreds of loaves at a time.

    Maybe one day, we will do it again, but for now, as we grow, we have to focus on the products that we can make effectively and efficiently, and the ones that our customers are beating down our doors for! 

    SO, since we are no longer making the sandwich bread, we wanted to give you the recipe, so you can make it at home! And hey, there is something so rewarding about baking your own fresh, healthy, nutrient-dense, grain/gluten and yeast-free bread! 



    2 Tablespoons organic Coconut Oil
    1 1/2 Cup Organic Egg Whites
    4 C Organic Guiltless Superfoods 7 Seed Flour
    2 teaspoons Rumsford Baking Powder (this is the brand we use for baking at home. Works great with Guiltless 7 Seed Flour)
    1/4 tea sea salt



     1. Add room temperature coconut oil into mixer.
    2 .  Add room temperature egg whites and mix thoroughly for another minute.
    3.  Add Rumsford (aluminum free) baking powder to the egg whites and mix for 10 seconds.
    4.  Add Organic Guiltless Superfoods 7 Seed Flour and sea salt to the wet ingredients and mix completely for 30 seconds.
    5.  Make sure there are no clumps with your hands.
    6.  Lightly coat bread pans with non stick spray and add the entire batch of dough into medium size bread pan. 
    7.  Score each loaf 1” deep (dip a sharp knife from one end to the other to allow the gas a chance to escape and make the bread rise) directly in the middle of the loaf from one end of the pan to the other. Place bread immediately into oven (no proofing necessary).
    8.  Bake at 350 degrees for 55-60 minutes. Take temperature from each level of bread and DO NOT PULL BREAD UNTIL IT reaches 185 degrees.
    10.) Pull bread from oven and set timer for bread to cool for 15 minutes in the baking pans. Pull bread from baking pans and allow bread to cool on wire rack for an additional 2-3 hours in bread pans.
    11. Slice bread into (13) or so 1/4” slices and enjoy.
    12. Bread will look like this when cooled and sliced



    Lindsey & Daniel 

    Fudgy Cream Cheese Brownies

    Delicious Fudgy Gluten-Free Cream Cheese Brownies 

    Last week, National Cream Cheese Brownie Day was an official day on the National Food Calendar! We couldn't help from celebrating by baking up a batch of our classic Guiltless Fudgy Brownies and adding a layer of whipped cream cheese on top! We loved the way they turned out and so did all of our gracious tasters. :) This would be a wonderful Valentines treat if you're still looking for your perfect dessert! 


    You know these usual suspects... we keep our ingredients clean and simple. 

    After whipping the cream cheese, maple syrup and vanilla together, we dolloped it around the center of the pan, on top of the unbaked brownie batter. Then took a knife and gently spread it (gently is the key word here) to make an inside square. We liked that the outside of the brownie pan had a plain brownie edge. You could also swirl the cream cheese into the batter, but we wanted a thick layer of cream cheese on top for the full pow flavor!

    All spread out. Not perfect, but ohhh it tastes so perfect! 

    Out of the oven and cooled. These are all they're stacked up to be. :) Gooey, rich and fugy on the bottom and creamy and tangy on the top. We baked this batch for about 30 minutes, but the cream cheese got a little too brown, so we lowered the next batch to 25 minutes and it was perfect! 

    Pair with some fresh strawberries or raspberries and some iced coffee to really kick things up a notch! 


    Yields 16 brownies 


    1/2 cup Coconut Oil (measured in solid state)

    8 oz Dark Chocolate (your preferred %) chopped or chips

    3/4 cup Coconut Palm Sugar

    3 Large Eggs

    1 tbsp Vanilla Extract

    1 cup Guiltless 7 Seed Flour

    1/4 tsp Sea Salt



    Cream Cheese:

    8 oz Full Fat Cream Cheese, room temperature 

    1/4 Real Maple Syrup

    1 tsp Vanilla Extract



    1. Preheat oven to 350 degrees F. Spray an 8x8 inch (or 9x9 inch) square pan with non-stick cooking spray. 

    2. In a small sauce pan on low heat, place coconut oil and 8 oz of dark chocolate. Melt together, stirring frequently. 

    3. Once chocolate is melted, pour into a large bowl to cool slightly. Whisk in coconut sugar. 

    4. Add eggs, one at a time, whisking well after each one. Whisk in vanilla. 

    5. Add Guiltless Organic 7 Seed Flour and Sea Salt, and whisk until well combined. 

    6. Transfer brownie batter to prepared baking dish, and spread evenly. 

    7. Whip cream cheese, maple syrup and vanilla extract with a mixer until creamy and smooth. Dollop the whipped cream cheese on top of the brownie batter. Then using a butter knife or spatula, spread out the cream cheese. 

    8. Bake for 25 minutes, until a toothpick inserted in the center comes out clean and cream cheese is a light golden color. 

    9. Cool completely (at least 10 minutes) on a wire rack before cutting into squares. 

    10. ENJOY! 


    *Store in fridge