Sweet Potato Brownies



2 medium sweet potatoes, cooked and mashed

½ cup brown sugar

½ cup unsalted butter or coconut oil

½ cup ground almonds

2 eggs, beaten

2 tbsp cocoa powder

1 tsp baking powder

1/3 cup chocolate chips

1 tsp vanilla extract


  1. Preheat oven to 350 degrees
  2. Melt butter and brown sugar in a pot on a low heat until sugar is almost melted. Add in the mashed sweet potatoes and stir until mix is combined.
  3. Transfer the mixture to a food processor and add in the rest of the ingredients, except the chocolate chips.
  4. Once the mixture is combined stir through the chocolate chips.
  5. Add to a baking tray and bake for 35 minutes.
  6. Cool in the tin, then slice and use BFree stencils to decorate.

Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Blogger Shoutout: NOBREAD


We are so thrilled that Nicole Cogan of NOBREAD loved BFree!

Nicole Cogan created NOBREAD to help guide herself and others to easier gluten free dining. Her blog consists of restaurant and company reviews, menus and recipes – an amazing resource for gluten free eaters!

Check out the blog and BFree’s product review here: http://nobread.com/products-reviews/bfree-foods




Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Safeway NorCal and Hawaii Launch


We are so excited to announce the launch of BFree into Safeway Northern California and Hawaii!!

We will be selling:

  • White Loaf and Brown Loaf
  • Plain Bagels and Multiseed Bagels
  • Plain Hot Dog Buns and Brown Seeded Hot Dog Buns
  • Pita

We are also available in Safeway Portland & Seattle, and Pavilions in Southern California.

Make sure to use our store locator to find your nearest Safeway!


Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Eat More Kale!

The Kale Train has rolled into the station and it’s here to stay. This unassuming of leafy greens is so antioxidant and nutrient packed that we’re glad it’s become so trendy. Here we outline 9 benefits of Kale, and why you should be adding it to your diet.

We’ve been putting it in smoothies daily, with almond milk and frozen berries.

One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.

Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.

One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.

Not only do kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Cardiovascular Support
The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.

The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.

Vitamin K
Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.

Vitamin A
With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.

Vitamin C
Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

So there you have it; go forth and eat Kale!

Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Maximize Your Post Workout Nutrition Plan– Ilana Muhlstein, R.D.N


BFREE Post Workout Toasts

How to Optimize a Post Workout Meal?

Heavy workouts burn off your body stores of water, protein and energy. Eating clean, nutrient-rich whole foods after exercising replaces what was lost, providing the raw materials needed for muscle restoration. Some benefits of proper post workout nutrition include improved muscle recovery, decreased muscle soreness, and an improved ability to build muscle, allowing you to burn more fat.

General Guidelines for a Post Workout Meal

1. Drink Water First: Rehydrate by replacing the fluid and electrolytes lost in sweat. Replace what was lost in your workout and then some.
• For a 1 hour workout, consider drinking 20-50 ounces of water for each hour of exercise, varying based on your intensity and perspiration.
• As a competitive athlete, you should weigh yourself before and after a race, and drink 20 ounces of fluids for each pound of water weight you’ve lost.

2. Fill Up on Iron-Rich Protein: Eating 20-25g of protein within an hour after exercise can help rebuild and repair muscle, and proteins containing iron, like the ones listed below, can improve oxygen delivery.
• Greek yogurt (1 cup): 23 g
• Whey protein Powder (1 scoop): 24 g
• Vegan Protein Powder (2 Scoops): 24g
• 3 oz. Chicken or Turkey breast: 24 g
• 3 oz. Halibut or Salmon: 23 g
• 1 ¼ cup Cooked Lentils: 23g
• 6 oz. Tofu: 24g
• 1 cup of Quinoa and 1 Cup of Black Beans: 24g

3. Always Include Complex Carbohydrates: Opt for complex carbohydrates that contain fiber and other nutrients such as protein, vitamins, and antioxidants to replenish your energy stores and lower inflammation.
• BFree brown breads, quinoa, legumes, brown rice, barley, and sweet potatoes are all great options.

More Post Workout Tips:

• Before eating, always, always go for WATER FIRST!!!
• Eat 30-60 minutes after your workout; our muscles are most receptive for healing and repair at this time.
• Be mindful of your hunger cues. Eat slowly, and breathe between bites.
• Don’t overcompensate. Remember to exercise portion control when it comes to high-energy, calorie- dense foods such as nuts/seeds, oils, avocado etc. Overeating could lead to inflammation and make you more sore after a workout.
• Take an Epsom salt bath to relax sore and tense muscles.
• Add essential oils to your post workout shower, bath, or damp towel. For example, eucalyptus helps to relieve strains and reduces inflammations associated with tears. Lemon is thought to boost your immune system, giving you the boost of energy you may need after a strenuous workout.

Optimal Post Workout Meal Recipe

Open Faced Cottage Cheese, Heirloom Tomato BFree Toasts with a Balsamic Glaze

Recipe Makes: 1 Serving as a meal or 2 servings as a snack
Prep Time: 10 minutes
Nutritious Qualities:  Gluten Free, Vegetarian, High Fiber, High Protein, High in Iron, Nut Free, Soy Free, Egg Free, Kosher

• 2 BFree Brown Seeded Sandwich Slices
• 1/2 cup 1% milk fat low fat cottage cheese
• 1 medium heirloom or tomato, sliced thin
• 2 teaspoons of chopped scallions or chives
• 1/4 cup balsamic vinegar *
• 1 tablespoon of brown sugar *


In a nonstick saucepan over low heat, combine balsamic vinegar and brown sugar and stir occasionally for 5 minutes for the balsamic to reduce. Meanwhile toast the 2 pieces of bread and spread each with 1/4 cup of cottage cheese.  Turn off the flame on the balsamic glaze and let sit for another minute while you arrange the tomato slices and scallions over the cottage cheese. When the balsamic glaze is nice and thick, pour over toasts.

*There may be some balsamic glaze leftover, but you can lick it up, its so good!

Nutrition for Whole Recipe= 339 calories, 5g fat, 50g carbohydrates, 7g fiber, 22g Protein, 22% DV Vitamin A, 41% DV Vitamin C, 12% DV Calcium, 21% DV Iron


Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Defining a Healthy Snack – Ilana Muhlstein, R.D.N


What is the Purpose of a Snack?
The purpose of a snack is to keep you satisfied between meals, with just enough food to sustain your energy and prevent you from getting too hungry that you overeat at the following meal, but not too much food that would spoil your appetite for a real meal.

What Constitutes as a “Snack”?
A snack should be about:
• 90-200 Calories
• Contain at least 4 g of Fiber or Protein, but ideally both, for optimal fullness
• Not contain added sugars or artificial colors or dyes
• Should always be accompanied by lots of water
• Should always contain fresh produce

Nutritious Tips:
¥ Before eating, always, always go for WATER FIRST!!!
¥ Keep healthy snacks at eye level for you, but especially for your children, to encourage healthier choices
¥ Keep the junkier foods in opaque containers, and on very high shelves (or not in the house at all) to demonstrate “out of sight, out of mind”
¥ Clear your counters. Studies show that people who keep cereal boxes, sodas and cookies on the counter tend to weigh up to 20 pounds more than people who keep fruit on the counter.
¥ Stay mindful. Often a snack gets treated more casually than a meal and doesn’t get the full respect it deserves. Try to sit and pay attention to your snack at a table, as you would a meal, rather than eating it while standing, driving or watching TV, which can all lead to overeating.
¥ Think of a snack as a noun, not a verb. The verb “snacking” usually gets people into a mindless state of overeating and clearing their pantries rather than taking the same amount of time to prepare a proper healthy dish, like the one below that only takes 3 minutes! .

Perfect Snack Recipe:
Vegan Power Pizzas using the BFree Quinoa and Chia Seed Wraps
Recipe Makes: 2 Servings.
Prep Time: 3 minutes
Nutritious Qualities: Less Than 150 Calories, Vegan, Gluten Free, Peanut Free, Kosher, Low Sodium

1 BFree Quinoa and Chia Seed Wrap
1 tablespoon of all natural unsalted almond butter (only ingredient should be dry roasted almonds)
1 tablespoon of organic unsweetened flake coconut, divided
1.5 ounces of raspberries and/or blackberries (about 5 berries)
Sprinkle of cinnamon (optional)


1. Take tortilla and a slightly damp paper towel and microwave for 15 seconds until soft and hot. Spread 1 tablespoon of all natural unsalted almond butter on tortilla.

**Nutritious Note: Spreading it while the tortilla is warm helps the almond butter spread smoother and thinner so you don’t need as much and can save fat and calories.

2. Then sprinkle with 2 teaspoons of organic unsweetened coconut flakes. And top with 5 sliced berries. Top with the remaining teaspoon of coconut flakes. And enjoy!

Nutrition Per Serving (1/2 pizza): 138 calories, 8g fat, 14g carbohydrates, 6g fiber, 2g sugar, 4g protein, 96mg sodium, 9% DV vitamin C, 5% DV calcium, 3% DV iron.

Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Celiac Foundation Show in Pasadena

This past weekend we were at the Celiac Foundation Food Show in Pasadena, California. We had such an amazing time meeting new people and our consumers that have been enjoying our products for the last few months.

Screen Shot 2016-05-02 at 9.34.07 PM

We had samples of our rolls, wraps, bagels, and loaves for everyone to try. We were also really excited to launch our brand new product at the show, our Stone Baked Pita Bread! It was so popular we sold out on the first day!! Our Pita is available in Jewel and launching into Ralphs soon. Check our facebook for more news on it!


Our team: Julia, Nate and Freya

Screen Shot 2016-05-02 at 9.38.54 PM


Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

BFree launches Brown Seeded Loaf into Costco Hawaii

We are so excited to announce that BFree has launched the “Brown Seeded Loaf” into Costco Hawaii!

Screen Shot 2016-04-19 at 4.29.47 PMThere are 7 Costco stores on 4 of the islands: Big Island, Maui, Oahu and Kauai.

Screen Shot 2016-04-19 at 4.29.56 PM

Big Island:

  1. HI 73-5600 Maiau St,Kailua Kona, 96740


  1. HI 540 Haleakala Hwy, Kahului, 96732


  1. HI 333 A Keahole St, Honolulu, 96825
  2. HI 525 Alakawa St, Iwilei, 96817
  3. HI 94-1231 Ka Uka Blvd, Waipahu, 96797
  4. HI 4589 Kapolei Parkway, Kapolei, 96707


  1. HI 4300 Nuhou St, Lihue, 96766

Screen Shot 2016-04-19 at 4.30.10 PM
The Brown Seeded Loaf can be located in the freezer section, and is being sold in packages of 2 for $11.99.


Once or twice a week, Costco will set up a sample table to demo. Go check it out! Here are the upcoming scheduled demos for the month of April:

Screen Shot 2016-04-19 at 4.30.23 PMWednesday April 13

Sunday April 17

Thursday April 21

Sunday April 24

Thursday April 28

Sunday May 15

Aloha!! 🙂

Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Gluten free and allergy expo San Diego

Happy Friday!!


Last weekend BFree was at the Gluten free and allergy friendly expo in San Diego. We had a great weekend and had such great feedback from everyone. If you missed out don’t worry we will be at the following shows where you can drop by our stand and say hello and even sample some BFree products.

  • Schaumburg, IL, May 14-15
  • Worcester, MA July 23-24
  • Secaucus, NJ, October 15-16

Don’t forget you can stay up to date with the latest news about BFree on Instagram, Twitter and Facebook. Check out a quick video of the San Diego fair here or to get the latest news direct to your inbox you can sign up for the BFree Newsletter.


BFree in San Diego

Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr

Visit BFree at the Gluten free and Allergy friendly expo San Diego


gluten free and allergy friendly expo



BFree is super excited to be attending the Gluten free and Allergy Friendly expo this weekend (February 20th/21st) at the  Del Mar Fairgrounds-Wyland Center, Come say hi to us at the expo where you can taste our BFree products. You can get your tickets here.

Don’t forget you can follow us on Facebook, Twitter and Instagram to stay up to date with the latest BFree news and events. You can share you favourite recipes and pictures of BFree using the #BFree









Sharing is Caring...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedInPin on PinterestShare on Tumblr