Mini Peanut Butter Cups - No Refined Sugar

1/2c cacao powder
1/4c coconut oil
1/4c pure maple syrup
1/4c all natural, organic peanut butter* (or almond butter or cashew butter)
12 mini cupcake wrappers

Mix cacao powder, coconut oil, and maple syrup in a small bowl until a smooth consistency is formed.
Place a small spoonful of the chocolate into the bottom of the cupcake wrappers.
Add a small scoop of peanut butter to the chocolate and spread evenly.
Top the peanut butter with a small scoop of the chocolate and spread evenly to coat the surface.
Place the mini Peanut Butter Cups in the freezer.
Serve once they are hardened and chilled (about 1 hour).
If you are storing them to eat later, store in the freezer.

Jess - Renew Health Coaching

Naturally Better than Reese's Peanut Butter Bars

Bottom:
4 gluten free graham crackers, crushed
2 medjool dates, mushed
1/4c natural peanut butter, creamy
1/4c natural almond butter
2 tsp organic maple syrup

Top:
1 tblsp virgin coconut oil
3 tlbsp cacao powder
1 tsp organic maple syrup
1 tbslp natural peanut butter

Mix bottom ingredients together until it forms a formable dough. Press into the bottom of a glass pan or bowl. In a microwave safe bowl, melt the coconut oil in the microwave for 10-15 seconds. Mix in cacao powder, maple syrup and peanut butter. Mix well and pour on top of peanut butter mixture and spread into a thin layer.

Put the dessert into the freezer for at least 30 minutes. Cut into squares and serve.

Flourless Chocolate Chip Blondies

I wish I could take credit for this recipe because quite frankly...it's amazing! Thank you to Monique at Ambitious Kitchen for this remarkable recipe! I have fallen in love with MANY of her dessert recipes. Gluten free baking is tricky business and I don't like to mess with perfection. Try out her Black Bean Avocado Brownies too...delicious!

Now to the Blondies! I'll post the recipe here, but please visit her website and check out her recipes and photos!

Flourless Chocolate Chip Chickpea Blondies with Sea Salt

olive oil spray
1 can (15 oz) chickpeas, rinsed and drained
1/2 cup all natural almond butter or peanut butter
1/3 cup pure maple syrup or agave nectar (you can also use honey if you’re not vegan)
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup vegan (or regular) chocolate chips plus 2 tablespoons
sea salt, for sprinkling

Preheat oven to 350 degrees F and spray 8×8 inch pan with nonstick cooking spray.

In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it’s up to you. Note: Batter will be thick and super delicious, so you could actually just eat it on it’s own! (no eggs!)

Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips on top. (The batter may stick to your spatula, so I like to spray my spatula with nonstick cooking spray first.) Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don’t want them to dry out!

Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut into squares. Makes 16 blondies.

For variations and nutrition information, visit the Ambitious Kitchen website.

A Sweet & Gluten Free Addition to Your Sunday Brunch

Nothing brings family and friends together quite like a delicious meal. Hosting Sunday brunch is a great way to gather everyone around the table to swap stories, reconnect, relax and enjoy each other’s company. It’s the perfect primary food!
 Add this gluten-free, dairy-free cinnamon sweet potato loaf cake to your next brunch menu for a sweet side dish that your brunch party will love and you’ll feel good about serving.

Cinnamon Sweet Potato Loaf

2c gluten-free all purpose flour such as Bob’s Red Mill
2 1/2 tsp Simply Organic Cinnamon
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
1 3/4c stevia for baking such as Stevia in the Raw
3/4c oil
3 large eggs
2 tsp almond extract
8 large sweet potatoes, cooked, peeled and grated
1c finely chopped pecans
2 tblsp coconut flakes

Preheat oven to 350 degrees F.
Prepare a loaf pan with nonstick baking spray.
In a large bowl, combine flour, cinnamon, baking soda, baking powder and sea salt.
In a separate large bowl, beat stevia, oil, eggs and almond extract. Add sweet potato; mix well. Add dry ingredients, pecans and coconut flakes to wet ingredients; mix well.
Transfer batter into prepared baking pan. Bake for 1 hour or until a toothpick inserted in the center comes out clean. Remove from oven; set aside to cool for 10 minutes before serving.

Cherry Protein Pop 'Ems

Cherry Protein Pop 'Ems

1c old fashioned rolled oats
2 tblsp wheat germ
1 tblsp millet
1 tblsp chia seeds
1/2c dried unsweetened bing cherries
1/4c brown rice protein powder
1/4c unsalted, raw cashew pieces
1/4c honey
1/4c cashew butter
1 tsp real vanilla
1 egg white
olive oil spray


Preheat oven to 325F degrees,  In a large bowl, mix together oats, wheat germ, millet, chia seeds, cherries, protein powder and cashew pieces.  In a separate small bowl, stir or whisk together honey, cashew butter, vanilla and egg white.  Combine wet and dry ingredients and mix together well.

Using a spoon, scoop out golf-ball sized domes and place on a baking sheet misted with olive oil spray.  Bake for a 15-18 minutes until golden brown and crunchy.  Remove and let cool before storing in an airtight container.  Eat within one week or freeze for up to three months.

Banana Bread Protein Muffins

Banana Bread Protein Muffins

3/4c ripe banana (about 1)
3/4c egg whites
1/2c plain low fat greek yogurt
3/4c oats (use gluten free if sensitive to gluten)
1/4c brown rice protein powder
1/4 cup baking stevia OR 1/2c sweetener of choice that measures like sugar
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon

Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using). (DO NOT USE PAPER LINERS)

Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.  Divide mixture evenly between 12 muffin tins.  Bake for 15-18 minutes, or until toothpick comes out clean.

Cranberry Cherry Compote (No Sugar Added)

Cranberry Cherry Compote (No Sugar Added)

1c dried cranberries
1c dried cherries
3/4c dried apricots
2 apples, peeled & chopped
1/4c apple juice
1 cinnamon stick
5 cloves
2 tblsp grated orange zest

Put the dried fruit in a bowl and cover with warm water. Let soak 15 minutes, then drain.  Put the soaked fruit in a saucepan with the remaining ingredients.  Bring to a boil.  Reduce the heat and simmer 15 minutes, breaking up the fruit until the mixture thickens. Serve immediately.

This recipe can be canned or frozen for up to 6 months or in an airtight container in the refrigerator for 2 weeks.

Dairy Free Pumpkin Latte

Dairy Free Pumpkin Latte

1c almond milk
3 tblsp pumpkin puree
1/2 tsp pumpkin pie spice (make your own)
1/4 tsp vanilla extract
2 tblsp maple syrup

In a small saucepan, combine and heat all ingredients.  Whisk and pour into your favorite mug :)

Substitutions: You may use Pumpkin Pie Filling from the can and omit the spices, vanilla & maple syrup. If you must have some caffeine in this delicious drink, opt for espresso powder, using less than 1/4 to 1/2 tsp. Espresso powder has a stronger flavor than coffee, but less caffeine.

Crockpot Pumpkin Custard

Fall is in the air...well in most parts of the country. Here in Texas it's as hot as ever! But I'm hoping to push autumn along by filling my house with the smells of Thanskgiving desserts! (Ok, maybe it doesn't speed fall up, but this recipe makes me feel at "home" in Wisconsin.)  This Crockpot Pumpkin Custard is amazing and is one of the least-fuss custards I have made.  In the words of ole' Ron Popeil, just "Set it & forget it!"

Crockpot Pumpkin Custard

3c cooked pumpkin (not pumpkin pie filling)
6 eggs
1/4c coconut milk, full fat*
1/4c maple syrup or honey
1/2 tsp ginger
1/2 tsp cinnamon
pinch of sea salt

Fill your crock pot with 1" water and turn on high. Allow to pre-heat for 30-45 minutes.  In a large mixing bowl, combine all the ingredients and mix on medium-high until everything is very well combined.  Pour into oven proof ramekins, filling them 2/3 full.  Gently set the ramekins into the water, staking the ramekins odd/even if needed to fit into the crockpot.  Cover and allow to steam for 4-6 hours.

Remove from crockpot when set. Serve warm or chilled. May refrigerate up to 3 days.

*I have not tried this recipe with almond milk yet. If you do, let me know how it turns out.

Cinnamon-Raisin Nut Cookies

Cinnamon-Raisin Nut Cookies

olive oil spray

1/2c coconut oil (room temperature)

1/3c maple syrup

2c raw nuts (I use almonds, pecans and cashews)

1 1/2c arrowroot powder

1/4 tsp sea salt

water

1/2c raisins

1 tsp cinnamon

Preheat oven to 350F degrees.

Cream together coconut oil and maple syrup in a large bowl with an electric mixer. Make sure to get all the lumps out.  Coarsely grind nuts in the food processor.  Add the rest of the dry ingredients to the food processor and pulse a few times to mix.  Stir the contents of the food processor into the wet ingredients until well mixed.  Add the raisins and cinnamon.  Then combine water as needed to create firm cookie dough.  

Form into small cookies 1/2 inch thick on olive oil misted baking sheet and bake at for 10-12 minutes or until slightly brown on the edges.

Makes 2 dozen cookies

Independence Fruit Skewers & Dip

Independence Fruit Skewers & Dip


Fruit Skewers
8-10 skewers
strawberries
blueberries

Cream Cheese Dip

1/2c cream cheese, 1/3 less fat

1/2 tsp vanilla extract

1 tblsp light agave nectar

Alternate fruit onto skewers.  In a mixing bowl, beat with an electric beater cream cheese, vanilla extract & agave nectar until smooth.  Serve aside fruit skewers

Pecan & Quina Whole Grain Muffins

Pecan & Quinoa Whole Grain Muffins

1-1/2c whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
Sprinkle of cinnamon, nutmeg and allspice
2 large eggs
1/4c maple syrup (or agave nectar)
3/4c buttermilk (see lemon/milk recipe for buttermilk substitute)
1/4c coconut oil (or canola oil)
1 tsp vanilla
1c cooked quinoa
1/2c chopped pecans
olive oil spray

Preheat your oven to 375F degrees. 

Mist with olive oil 12 muffin cups. Whisk together whole wheat flour, baking powder, baking soda, salt, cinnamon, nutmeg and allspice.

In a medium bowl, beat together eggs, maple syrup, buttermilk, coconut oil and vanilla. Gently fold in the flour mixture, then fold in the cooked quinoa and pecans.

Spoon the batter into the muffin cups, filling each 2/3 full. Bake for 20 to 25 minutes until lightly browned. Cool in the tins for 10 minutes, then remove from the tins and cool on a rack.

Gluten Free Lemon Poppy Seed Muffins

Gluten Free Lemon Poppy Seed Muffins

1c oat flour
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp salt
1/2c greek yogurt
3 large egg whites
1/2c honey
1 tsp vanilla
1/2 tsp lemon extract
1 tblsp zested lemon peel
2 tsp poppy seeds

Preheat oven to 350F degrees.

Coat 12 cups of mini-muffin tin with olive oil spray.  In the food processor, blend the flour for 1 minutes or until it is the consistency of "all-purpose" flour and not coarse.  add in the baking soda, baking powder and salt. Blend again.

In a medium mixing bowl, combine the yogurt, egg whites, honey, vanilla extract and lemon extract; whisk until well combined.  Stir in the flour mixture, lemon zest and poppy seeds.  Spoon batter into the prepared muffin tins.

Bake for 9-11 minutes or until a toothpick inserted in the center comes out clean.  Cool in the pan for 3-4 minutes and remove.

Roasted Grapefruit

Roasted Grapefruit

1 large grapefruit
1 tsp ground cinnamon
2 tsp honey

Preheat oven to 400F degrees.

Cut grapefruit in half through middle.  With a serrated knife, loosen each of the segments.  Place both halves, side by side, sections facing up.  Smear with each half with 1 tsp honey. Sprinkle with cinnamon.

Bake for 20 minutes or until warmed through and starting to brown.  Let stand 5 minutes to cool before serving.

Simple Raspberry Sorbet (no sugar added)

Simple Raspberry Sorbet (no sugar added)

1c vanilla almond milk
2c frozen raspberries

Combine ingredients in a food processor, blender or my favorite the Ninja & blend until smooth. Serve :)

Mixed Berry Raw Crisp

Mixed Berry Raw Crisp

4c mixed berries (I use blueberries, raspberries and sliced strawberries)
1 tlbsp honey
1c raw pecans
1/2c pitted dates, chopped
1/2 tsp cinnamon

In a 7"x11" dish, toss the berries with honey until completely coated.

In the food processor, coarsely grind the pecans, dates and cinnamon.  Scatter the nut mixture over the berries and chill for 30 minutes and serve.

Gluten-Free Banana Pecan Pancakes

Gluten-Free Banana Pecan Pancakes

3 small bananas, mashed
2 tlbsp coconut oil
1 tblsp lemon juice
1 teaspoon
2 eggs
1c oat flour
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cardamom
1/2c pecan pieces

In a medium bowl, stir together bananas, coconut oil, lemon juice & honey.  Beat in the eggs.

In a smaller bowl whisk together oat flour, baking soda, salt & spices.  Form a well in the center of the dry ingredients and pour the wet ingredients in.  Mix until dry ingredients are just moistened.  Let stand for 10 minutes.  Heat skillet until a drop of water dances on the pan.  Mist pan with olive oil spray.  Pour 1/3c of batter onto the skillet and drop pecan pieces onto the top of the batter.  Cook 3-4 minutes on a medium heat until bubbles begin to form around the edges, turn and cook for an additional 1-2 minutes.  We serve these with pure maple syrup, sides of fruit or our Blueberry Syrup!

Chocolate Covered Raspberry Smoothie

Chocolate Covered Raspberry Smoothie

1c almond milk
1/3 banana
1c raspberries
4 tblsp MLO Brown Rice Protein Powder
1 tblsp almond butter
1 tblsp coconut oil
1 tblsp cacao powder (may substitute cocoa powder)
2 tsp ground flaxseed

Place ingredients in a blender or food processor in order above.  Blend until well combined & smooth! Enjoy :)

What's the difference: Cacao vs Cocoa

Is it just a discrepancy in spelling or are these two different products?

What is the difference between "cacao" and "cocoa?"
Cacao is the bean that comes from the cacao tree, which is known by the scientific name of Theobroma Cacao.  Cacao pods - large footballed sized fruits - grow off the trunk and limbs of the cacao tree and the beans are found inside the pods. Cacao powder is the raw ground powder of dried cacao beans.  It can be found most health food stores and from online organic retailers.  Cacao powder is not fermented, roasted or processed, but rather in raw form unlike Cocoa Powder.

After the Cacao beans or fermented, roasted and ground, the product is then referred to as "cocoa." In other words, "cocoa" is what the bean is called after it has been processed.

Is Cacao really that much better than Cocoa if it's the same bean?
Unlike processed dark chocolate, antioxidants are preserved in raw cacao. Benefits from keeping organic chocolate unheated include; much higher levels of the famous chocolate antioxidants (oligomeric procynanidins, resveratrol and the polyphenols: catechin and epicatechin) as well as the preservation of vitamin C, phenethylamine (PEA, the feel good neurotransmitter responsible for the feeling of love!), Omega 6 fatty acids (which when heated become rancid and cause inflammation), tryptophan (a commonly deficient amino acid in those who consume a diet of mostly cooked food) and serotonin. So, not only is it packed with "good for you" stuff, but it tastes great and is an excellent craving reducer!

Grilled Pineapple

Grilled Pineapple

1 Tblsp honey
1 Tblsp olive oil
1 Tblsp fresh lime juice
1 tsp ground cinnamon
1/4 tsp ground cloves
1 firm yet ripe pineapple
8 wooden skewers
1 Tblsp grated lime zest (optional)

Turn on your grill to medium heat.

In a small bowl, combine the honey, olive oil, lime juice, cinnamon & cloves - whisking until well blended.

Cut off the top & bottom of the pineapple.  Stand upright and pare off the skin, yet leaving some brown "eyes" on the fruit.  Cut the Pineapple in half length wise then again horizontally to create 8 triangular pieces of pineapple.  Lay them lengthwise and cut out the core & discard.

Skewer the pineapple pieces onto your wooden skewers and lightly brush with marinade.  Grill or broil, turning once and basting once or twice with the remaining marinade until tender and golden, about 5 minutes on each side.  Remove from grill & un-skewer.  Place pineapple on a plate and sprinkle with lime zest (optional) Serve hot or warm!