Peanut Butter Bites

There isn’t much to say about the peanut butter bites except YUM! Most peanut butter bites are made as a dessert and are filled with sugar and coated in processed sugary chocolate. Because of that you wouldn’t really consider them a healthy snack so much as a sweet treat. These bites are different. They are refined sugar free, only have 4 ingredients and not coated in sugar, either. Yet, they taste sweetly delicious. The secret for the sweetness is in the coconut flour. Coconut flour is high in protein, fiber, and healthy fats but low in sugar (and therefore low on the glycemic index). That’s the kicker, coconut flour is low in sugar yet brings a distinct sweetness to any recipe.

 

1/2 cup natural peanut butter (be sure to find PB that does’t have added oil or sugar)

1/2 cup coconut flour

3 tbsp maple syrup

1 tsp vanilla extract

  1. In a large bowl mix all your ingredients until combined.
  2. Roll into balls a little smaller than golf ball sized.
  3. Refrigerate for 30 minutes to stiffen them. You can store them in or out of the refrigerator in a air tight container. We personally prefer them in the fridge.

Oatmeal Raisin Energy Balls

If you like quick, easy, no-bake yet non-toxic, refined sugar-free, healthy, and satiating snacks for you or your kids then you’ll love this one.

They make excellent snacks, breakfast-on-the-go, or even a sweet after dinner snack.

1 cup rolled oats

1/4 cup ground flax seed

2 tbsp ground chia seeds

1 tsp ground cinnamon

1/2 cup almond butter

1/4 cup raw local honey

1/2 tsp vanilla extract

handful raisins

  1. In a large bowl, combine the oats, seeds, and cinnamon.
  2. In a small bowl mix the almond butter, honey, and vanilla. Stir until smooth. Pour over the oat mixture.
  3. Roll into small balls, a tad smaller than golf ball sized. Place in an airtight container. You can leave them out for a few days or will last a few weeks in the fridge.

** Add-in options, besides raisins, are goji berries, dried cranberries, or chopped walnuts.

Superfood Oat Bars

What makes these super? Well, for one, these are raw so therefore no bake which means quick to make. You could even get your kids to make them. Delegate, moms! ūüôā

What else makes them super? Goji Berries! Learn more about goji berries here. They are naturally sweet so add a great pop of flavor to this otherwise savory bar.

These are a great snack for sustainable energy for a hike, for your kids school lunch, or to stave off the afternoon slump without having to reach for the junk snacks.

 

1 3/4 cups oatmeal

1/2 cup goji berries (dried cranberries or raisins are also good)

1/2 cup maple syrup

1 1/2 tbsp chia seeds

a dash of cinnamon

1/2 cup room temp creamy peanut butter

  1. Add all ingredients to a bowl and mix well until all ingredients are incorporated.
  2. Press into a square baking dish and refrigerate to set. They are good cool, so you could keep them stored in the fridge in an airtight container, but they also taste good slightly soft so you can keep them in an airtight container in the pantry.

Cookie Dough Bites

These aren’t raw, but they almost are. They¬†are¬†no bake, though. And take minutes to make. So you can feel good about giving your kids wholesome snacks without preservatives and without having to spend a lot of time batch cooking round after round of bars, treats, and snacks.

You might want to double or triple the batch! They are so delicious that you might have a lot of grabby hands in the snack jar.

The amounts listed below will give you about 12 balls a tad smaller than golf ball sized.

1 cup of oatmeal

1 ripe banana

1/2 cup grated unsweetened coconut

3 tbsp maple syrup

1 tsp vanilla extract

handful of dairy free chocolate chips

  1. In a food processor, pulse the oats and break them down a bit.
  2. Add everything else except the chocolate and pulse until combined.
  3. Stir in the chocolate chips.
  4. Roll into balls and store in the refrigerator in airtight container.

 

 

Quinoa Pizza Bites

The benefits of quinoa are many, including large amounts of protein (one of the few plant foods containing all 9 essential amino acids, it contains 8g of protein per 1 cup serving), fiber, and various vitamins and minerals.

It is also high in magnesium, iron, B-vitamins, calcium, potassium, phosphorus, vitamin E, and antioxidants.

It is gluten free and recommended for a gluten-free diet.

In addition to all those benefits, the bottom line is what is really important….these pizza bites taste GOOD. ¬†Plus, wait till you see how easy they are to make!

1 cup cooked and cooled quinoa (I make this ahead of time)

2 cups cooked and cooled cauliflower florets, pureed (I boil or steam until soft, then once cooled I puree it in a food processor)

1 chia egg

1/4 cup brown rice flour

2 tbsp coconut flour

2 tbsp pizza sauce (I used this sauce)

2 tsp onion powder

2 tsp Italian seasoning

1 1/2 tsp garlic powder

1 tsp Himalayan sea salt

1/2 tsp ground black pepper

  1. Preheat the oven to 400.
  2. Mix all the ingredients in a large bowl.
  3. Gently form into 1 inch balls and place on baking sheet.
  4. Bake for 30 minutes.

 

Guacamole Potatoes

There isn’t much to say about this recipe except YUM.

I started with fingerling potatoes, sliced them in half and baked them until fork tender. Once they cooled, I hollowed out the center to make “boats,” then filled the boats with guacamole.

If you want to make this a meal rather than a finger food or appetizer, topping a large baked potato with guacamole is outstanding. It’s the perfect way to skip the cheese and sour cream and enjoy a nutrient-rich baked potato.

  

You only need 2 things:

Fingerling potatoes (as many as you feel like making)

Guacamole

  1. Slice fingerling potatoes in half lengthwise. Place face up on baking sheet. Bake for 30 minutes at 450.
  2. Once the potatoes are fork tender, remove them from the oven and let cool completely.
  3. To hollow out the potatoes, I used a rounded 1/4 tsp measuring spoon. Leave a little potato still in the skin, don’t scoop it down completely to the skin (as you can see in the picture above).
  4. Spoon in a little guacamole into each hollowed out potato boat.

Triple Berry Cake – Gluten Free/Refined Sugar Free

If you like light and fluffy cake, then this is the cake for you!

It is a cross between a pancake and a muffin. Only it’s a cake!

This triple berry cake is healthy¬†because it has no refined sugar and is topped with antioxidant-rich berries. You won’t have to feel guilty eating this for breakfast, dessert, or a snack.

Have your cake and eat it, too!

3 cups oat milk (or any non-dairy milk)

1 tbsp apple cider vinegar

1 1/2 cups brown rice flour

1 1/2 cups gluten free flour

3 tbsp aluminum free baking powder

1 tsp himalayan sea salt

2 tsp vanilla extract

1/3 cup coconut oil

1/4 cup pure maple syrup

1 cup chopped strawberries

1 cup blueberries

1/2 cup raspberries, cut in half

  1. Preheat oven to 375 and grease an 11×16 inch baking pan with coconut oil.
  2. In a medium sized bowl combine the milk and apple cider vinegar and set aside.
  3. In a large mixing bowl, combine the flour, baking powder, and salt.
  4. Add the vanilla, syrup, and coconut oil to the milk mixture and whisk.
  5. Pour the wet ingredients into the dry ingredients and mix until fully combined.
  6. Pour the batter into prepared pan. Bake for 15 minutes.
  7. While the cake is baking, chop the fruit. Pull the cake out after the timer goes off and sprinkle the berries on top, then bake for another 15 minutes. The cake is done with a toothpick inserted in the center comes out clean.

** You’ll want to wait until halfway through baking before adding the berries, otherwise they will all sink to the bottom of the wet batter.**

Gingerbread Energy Balls

Keep healthy alternatives around for snacks and you’ll never miss the pre-packaged varieties of who knows what with an entire list of ingredients you can’t pronounce. These energy balls are sure to be that sweet snack you reach for when you need something sweet without the damaging effects of processed sugars. And since there is no sugar added (the sweetness comes from the dates) there will be no crash later. The natural sugars from dates give your cells all the whole-nutrition energy they need.

Dates are jam packed with fiber which alleviates digestion issues. The potassium in dates can treat upset stomachs and diarrhea. It can also help “move things along” when you are constipated. Dates are also rich in magnesium, manganese, and selenium. These minerals are needed for keeping bones and blood strong and healthy. What is really amazing about dates is that the potassium in them reduces your risk of stroke and can lower cholesterol.

Can’t say all that about bags of chips and cookies! You get a snack AND a health boost at the same time.

This recipe also has buckwheat groats. If you have never used them before you’re in for a treat. They add such great taste and texture. Buckwheat is actually gluten free despite the name. They are a relative of rhubarb. Buckwheat contains all eight essential amino acids, low glycemic and high in fiber. Studies have also shown buckwheat can be beneficial in the management of blood sugar levels, this is especially important if you are dealing with diabetes.

1 1/2 cups pitted dates

1/4 cup almond flour

1/4 cup buckwheat groats

3/4 cups quick oats

1 tbsp cinnamon

1 tsp ginger

1/2 tsp nutmeg

1/4 tsp vanilla

1/4 tsp ground cloves

  1. Blend all the dry ingredients in a food processor until a fine flour forms.
  2. Add in the dates and process until combined. It will seem loose, but you will be able to squeeze it together and form balls. (If not, add more dates)
  3. Roll the dough out into balls about an inch thick. You could also flatten them after rolling and make them cookies if you chose to.

Pumpkin Oat Bars

With pumpkin being high in nutritional value and sweet at the same time, it is commonly used in sweet treats. Usually those sweet treats are packed with sugar, though, which negates the benefits you would have been getting in the first place.

I made these Pumpkin Oat Bars to be a sweet treat, or breakfast, yet have no added refined sugar (except for the optional chocolate chips).

Pumpkin is full of fiber. Fiber helps you feel full longer which keeps you from eating more, therefore can help aid in your weight-loss efforts. Fiber can also “grab hold” of the toxins in your body and you’ll eliminate them. ¬†Being backed-up means your body will continue to reabsorb the toxins your body is trying to get rid of. High fiber diets are also helpful in keeping your heart healthy

Since pumpkins are a great source of vitamin A, they are a great boost to your eye health. Vitamin A also helps maintain healthy skin and bones, too!

It is a common misconception that you can’t eat healthy¬†and¬†have sweet delicious treats. But that just isn’t the case. Whole foods are delicious, nutritious, and sweet! Try these, and you’ll see what I mean!

2 cups oats

1 tsp baking powder

2 tsp cinnamon

1 chia egg 

1 cup pumpkin puree

1 cup non-dairy milk (almond, cashew, or oat work well)

1/2 cup unsweetened applesauce

1 tsp vanilla

1 cup non-dairy chocolate chips (optional) ** raisins are also a good optional add-in

  1. Preheat oven to 375.
  2. Add dry ingredients to a large bowl and mix.
  3. In a separate bowl, whisk together the wet ingredients.
  4. Add the wet ingredients to the dry ingredients and combine well.
  5. Pour mixture into a prepared 8×8 baking dish.
  6. Bake for 35-40 minutes, until set and toothpick inserted in the center comes out clean.
  7. Let cool for 5-10 minutes until attempting to slice.