Friday, August 15, 2014

Grape Popsicles (Sugar Free)

Grapes make an excellent popsicle.  I prefer red grapes as they are higher in antioxidants.  I added some raspberries and cherries to give a few extra flavours although I am sure any other berries would work here.
Ingredients (makes 3-4 popsicles)
  • 2 cups red grapes
  • 1/2 cup raspberries
  • 1/2 cup cherries

  1. Puree all ingredients and pour into popsicle molds.
  2. Freeze 4-5 hours or until firm.

Tuesday, August 12, 2014

Decadent Chocolate, Chocolate Chip Cookies with Avocado (Dairy, Egg and Gluten Free)

We love avocados and eat them almost everyday.  Avocados are not only an excellent source of Omega-3, folate and vitamin E but are also rich in glutathione which enhances our cells ability to fight off cancer.
I knew they would be good to bake with but admit I hadn't tried it till more recently.  These cookies do take a bit more time but are SO worth it.  They are very rich and will satisfy any chocolate craving.
Ingredients (makes 24-30 cookies)
  • 1 avocado
  • 2 tablespoons coconut oil
  • 1/2 cup nut butter (peanut, almond or sunflower)
  • 1 teaspoon gluten free vanilla
  • 2 tablespoons ground flaxseed mixed with 5 tablespoons water (2 flax eggs)
  • 1/2 cup honey or agave if vegan
  • 3/4 cup palm sugar
  • 1 tablespoon psyllium husk
  • 1/2 cup rice flour
  • 1/2 cup arrowroot or tapioca starch
  • 2 tablespoons coconut flour
  • 1/3-1/2 cup cocoa
  • 1/2 teaspoon baking soda
  • 1/2 tablespoon baking powder
  • 1/2 teaspoon sea salt
  • 1/2 cups gluten, dairy free dark chocolate chips 

  1. Preheat oven to 350 F.
  2. In a mixing bowl blend the avocado, coconut oil, nut butter, vanilla, flax eggs, honey and palm sugar.
  3. In a large bowl combine psyllium husk, arrowroot starch, coconut flour, cocoa, baking soda, baking powder, sea salt and chocolate chips.
  4. Let batter sit for 5 minutes to thicken.  If you feel it is not quite thick enough (depending on how large the avocado you used) simply add in another 1/2 tablespoon of coconut flour.
  5. Scoop batter onto cookie tray.
  6. Bake 10-11 minutes.
  7. Store in an airtight container.
  8. Enjoy 

Saturday, August 09, 2014

Millet Bars (Dairy, Gluten and Refined Sugar Free)

I really think variety is important in our diet.  We eat a variety of fruits and vegetables but I also like eating a variety of grains.  I saw these Millet Puffs in the store the other day and was reminded of bars I used to make.  In the past I used nut butter but I wanted these to be safe for school so I used coconut oil instead.  Very tasty!

  • 1/2 cup melted coconut oil
  • 1/2 cup honey
  • 2 cups puffed millet
  • 1/2 cup shredded coconut
  • 1/4 cup sesame seeds (optional)
  • 1/3 cup sunflower seeds
  • 1/3 cup chocolate chips (optional)
  • 1/4 c ground flax seeds
  • 1/4 teaspoon sea salt

  1. Grease an 8 x 8 dish.
  2. In small pot bring honey and coconut oil to a boil.  Let boil for 5-7 minutes then remove from heat. 
  3. In a large bowl combine puffed millet, coconut, sesame seeds, sunflower seeds and flax seeds.
  4. Pour coconut oil/honey sauce over millet mixture and stir to fully combine.
  5. Add chocolate chips and stir them into the millet mixture. (If your coconut oil is too warm, the chocolate chips will melt in)
  6. Flatten into prepared dish.
  7. Cover and let harden in the fridge for 1-2 hours.
  8. Cut into bars and serve.
  9. Store in sealed container in the fridge.

Monday, August 04, 2014

Chocolate Mint Protein Milk Shake or Smoothie without Protein Powder (Dairy, Gluten and Refined Sugar Free)

We discovered the previous owner planted some mint in the yard.  We have since transplanted it along the fence line and it is going growing like crazy.  Mint will take over your garden so be sure not to plant it an area where you want control.
I have been using it in several recipes but this is one of our favourites.  The mint leaves aid in digestion but also contain vital antioxidants. I like the freshness of the  actual mint leaves but I imagine you can use an extract as well.  The pumpkin seeds add protein and zinc.  Zinc as I have mentioned before not only boosts your immune system but enhances your sense of taste.  I have learned that often "picky" eaters are low in zinc and that an increase will help bring our a desire for new tastes etc.  The raw cacao powder is high in iron and magnesium, making this smoothie not only tasty but healthy.

Ingredients (serves 3-4) 
  • 2 cups non dairy milk (I used coconut)
  • 1 cup frozen banana
  • 1 handful fresh mint leaves or use mint extract
  • 2-3 drops liquid stevia
  • 1/4 cup raw cacao or cocoa powder
  • 1/3 cup pumpkin seeds
  • handful dark chocolate chips (optional)

  1. Place all ingredients into a blender and puree until smooth.  If using the chocolate chips I prefer to add those near the end and only slightly chop so I get a few pieces of chocolate to chew ;)
  2. Serve immediately.

Thursday, July 31, 2014

Nacho "Cheese" Dip, Sauce or Spread (Dairy, Gluten and MSG Free)

This is a very tasty sauce that has multiple purposes.  I love the creaminess off the cashews.  It can be a great dip for crackers, chips or vegetables.  If thinned out, it becomes a tasty sauce for chicken, pasta or rice.
*  If you don't have a "strong" blender you may want to soak the cashews for a couple 3-5 hours so then soften and are easier to blend smooth.
  • 3/4 cup raw cashews
  • 1/3 cup nutritional yeast
  • 1/3 cup water (or more for a sauce)
  • 2 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt

  • Directions
    1. Place all ingredients into a blender and puree until smooth.
    2. Add more water if needed depending on desired consistency and use.