Coconut Breakfast Bars (Dairy, Gluten, Grain and Refined Sugar Free)

I can't take ownership for this delicious recipe, it comes from Sylvie Roy at Momma Young at Home. These bars were easy to make and worked well for breakfast or a snack.  I only made a slight alteration to the recipe but adding an extra banana, a little oil and used walnuts instead of pecans, only because that is what I had at home.

 Ingredients

• 1/4 cup grapeseed or coconut oil
• 2 eggs
• 2 bananas
• ¼ cup honey or maple syrup
• 1/4 cup unsweetened milk (coconut, almond, cashew)
• ½ teaspoon gluten free vanilla
• 1/3 cup coconut flour
• 1 cup unsweetened shredded coconut
• 1/2 cup chopped walnuts or pecans

Directions

1. Preheat oven to 350 F and grease and 8 x 8 dish.
2. In a mixing bowl blend eggs, oil, bananas, vanilla, milk and honey.
3. Sift in the coconut flour and then add the shredded coconut
4. Scoop the batter into the pan and smooth it out. Sprinkle the chopped walnuts over top.
5. Bake for 20-25 minutes or until the edges are golden brown and the center is cooked.

Chocolate Black Bean Fudge (Dairy, Gluten and Refined Sugar Free)

This has definitely become a new favourite for me.  This simple recipe is full or energy and nutrients. The black beans provide lots of protein as well as fibre.  The raw cocao is rich in iron and magnesium.  Dates are high in many vitamins including A, B and K.  The coconut oil is high in lauric acid which has anti-bacterial, anti-viral and anti-fungal properties making coconut oil a great support for your immune system. 

I do highly recommend a high powered blender when making this fudge.  You want to make sure you can get a good puree from the dates and beans.  We have definitely gotten used to a lot less sweet in our treats so the dates bring about enough in this fudge but if you prefer sweeter you may want to add a few drops stevia.
We have been enjoying these as a snack, for breakfast or to satisfy a chocolate craving.

Ingredients

• 2 teaspoons gluten free vanilla
• 5-7 drops liquid stevia (optional I don't add it to mine)
• 1/2 cup coconut oil
• 1 cup dates
• 1 1/2 cup cooked black beans
• 1/4 cup raw cocao or cocoa
• 1/2 teaspoon sea salt

Directions

1. Grease a 4 x 6 dish or loaf pan.
2. Add all ingredients in order listed to your blender.
3. Puree on high until completely smooth.
4. Scope into prepared dish and flatten down.
5. Set in the fridge for 1 hour.
6. Cut into squares and try not to eat too many.
   

Date Squares with a Hint of Orange (Refined Sugar Free)

I asked my oldest what she wanted to make as a treat to bring to Opa and Oma's house.  Her pick was date squares, a big family favourite by us and our extended family.   You could omit the essential oil and use zest instead.  We don't prefer our date squares very sweet as we find dates sweet enough but feel free to adjust stevia and honey if desired.

Ingredients

• 2 1/2 cups dates
• 1/3 cup water
• 1-3 drop orange essential oil (depending on desired taste)
• 5-7 drops liquid stevia (optional)
• 2 cups gluten free quick oats
• 1/3 cup tapioca or arrowroot starch
• 1/3 cup sorghum flour or buckwheat flour
• 1 1/2 tablespoons psyllium husk
• 2 tablespoons ground flax seeds soaked in 1/4 cup water for 1 minute
• 1/2 teaspoon sea salt
• 1/2 teaspoon baking soda
• 1/2 cup plus 2 tablespoons coconut oil, ghee or grass fed butter
• 1/3 cup honey, maple syrup or palm sugar

Directions

1. In a small sauce pan heat dates and water and simmer for 2 minutes.  Puree until smooth and add in orange essential oil and stevia.
2. Preheat oven to 350 F and grease a 9 x 9 baking dish.
3. Combine oats,starch, sorghum, psyllium husk, flax, salt and baking soda into a mixing bowl.  
4. Add oil and honey and stir to fully combine.
5. Take half of the dough and press into prepared dish,
6. Spread date mixture over top of dough.
7. Add remaining dough on top of dates pressing lightly but ensure you don't mix the date layer into the top layer.
8. Bake in prepared oven for 25 minutes or until golden brown on top.
9. Cool on wire rack and cut into squares.

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!

Ingredients

• 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

Directions

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.

Protein Bars (Dairy, Egg, Gluten and Refined Sugar Free)

My girls don't love protein powder in their shakes so I figured I would try other ways to use it. These bars were a hit as a snack or breakfast food.  They have lots of protein for energy and will keep you full.  I am adding these to my list of good camping foods for the summer.

Ingredients

• 1/2 cup tahini
• 1/4 cup peanut butter or other nut/seed butter
• 1/3 cup ground flax seed
• 1 1/4 cup shredded coconut
• 1/2 cup sunflower seeds
• 1/2 cup ground pumpkin seeds
• 1/3 cup honey or apple sauce
• 1/4 cup raisins (optional)
• 1/3-1/2 cup protein powder or this protein powder

Directions

1. Combine all ingredients.
2. Place in an 8x8 or 8x6 pan and pat down.
3. Place in refrigerator to harden for at least 1 hour.

Sesame, Rice Cereal and Nut Butter Bars (Dairy and Gluten Free with Refined Sugar Free Option)

We are preparing to go on a trip and have a very early morning flight to start off.  I figured I would make some bars that can be taken along to help us start our day.  I like adding sesame seeds as they give calcium and zinc.  The coconut and coconut oil is another favourite as is it a great support on our gut systems.  The rice cereal just adds a nice crunch;) These are quite tasty, I hope we have some left before we go.

Ingredients

• 1/3 cup sesame seeds
• 1/2 cup melted coconut oil
• 1/2 cup nut butter (peanut, almond, cashew etc.)
• 1/3 cup honey
• 1 teaspoon gluten free vanilla
• 2 cups rice cereal
• 1/4 cup chia seeds
• 1/3 cup shredded coconut
• 1/4 cup dark chocolate chips (optional)

Directions

1. Grease a 9 x 9 dish and set aside
2. In a small pan lightly toast sesame seeds by heating them and stirring frequently for 3-4 minutes.
3. Combine, oil, nut butter, honey and vanilla.
4. In a large bowl combine sesame seeds, rice cereal, coconut and chia seeds.
5. Pour oil mixture over cereal mixture and stir to fully coat and combine.
6. Pour into prepared dish and set in fridge for a couple hours until firm.
7. Cut into bars and store in a sealed container in the fridge.  They will melt if kept in warm air too long.

Quinoa Brownies (Dairy, Gluten/Grain and Refined Sugar Free)

These brownies have a cake like texture.  I didn't make mine too sweet but they have a wonderful flavour.  Do make sure you have soaked your quinoa for a few minutes and then rinse to get the bitter saponin coating off.  Why not enjoy a little more protein and energy from your dessert.

Ingredients

• 1/3 cup grapeseed oil
• 1/2 cup maple syrup or honey 
• 1/4 cup palm or coconut sugar (or more if you prefer sweeter)
• 5-7 drops liquid stevia
• 1 teaspoon gluten free vanilla
• 3 eggs
• 1/3 cup + 2 tablespoons coconut flour
• 1 tablespoon psyllium husk
• 1 cup cooked quinoa
• 1/4 cup + 1 tablespoon cocoa
• 1/2 teaspoon sea salt
• 1/2 teaspoon baking soda
• 1/4 cup gluten/dairy free chocolate chips (optional)

Directions

1. Preheat oven to 350 F and grease an 8 x 8 oven safe dish.
2. Combine all ingredients (except chocolate chips) into a blender and puree until smooth.  Stir in chocolate chips if desired. 
3. Pour into prepared dish.
4. Bake 35-45 minutes or until inserted toothpick comes out clean.

No Bake Chocolate Bars (Dairy, Gluten, Grain, Nut, Refined Sugar and Egg Free)

I always love a good chocolaty treat.  Instead of using nuts I put in some seeds instead so they will be school safe.  I prefer to keep these in the fridge to they stay nice and hard.  These make a great snack as they also provide some protein for energy.

 Ingredients

• 1/2 cup honey or maple syrup if vegan
• 1/3 cup coconut oil
• 1/4 cup raw cocao or cocoa
• 1 teaspoon gluten free vanilla
• 1/4 teaspoon sea salt
• 1 cup shredded coconut
• 1/3 cup pumpkin seeds
• 1/3 cup sunflower seeds
• 1/4 cup ground flax seeds

Directions

1. Grease a 8x8 dish
2. In a medium size sauce pan add oil, honey and cocoa.
3. Bring to a boil while stirring frequently.  Allow sauce to boil for one minute.
4. Remove from heat.  Add all remaining ingredients.
5. Pour into greased dish.  Allow to cool on counter and them place in fridge to harden.
6. Cut into squares and store in a closed container in fridge or freezer.

Fudgy Brownies (Dairy, Egg, Gluten/Grain, and Refined Sugar Free with a Nut Free Option)

We were going to a friend's house the other night and I offered to bring something along.  We decided upon a dessert, without wheat, dairy and eggs as one of their girls is intolerant to all three.   Since I have a lot of recipes with eggs, I decided this would be an excuse to make something new.  I realized I didn't have a good standard brownie recipe, so after two different flops, this is what came about and I am so pleased.  I have already made my second batch.
Do note: chickpea flour does not make a great tasting batter so don't be alarmed the batter does not resemble the end product.

Ingredients

• 1/4 cup melted coconut oil (grape seed oil may work)
• 3/4 cup honey or other natural sweeteners
• 5-7 drops liquid stevia
• 1/2 cup apple sauce
• 1 mashed banana (or add another 1/4 cup applesauce or 1/4 cup oil)
• 1 teaspoon vanilla powder or gluten free vanilla
• 3/4 cup cocoa (I use a dark cocoa)
• 1 tablespoon psyllium husk
• 1/2 teaspoon sea salt
• 1/2 teaspoon baking soda
• 3/4 cup well cooked quinoa (I used white quinoa)
• 1/3 cup chickpea flour
• 2 tablespoons of non dairy milk (I used unsweetened hemp milk)
• 1/3 cup chopped walnuts (optional)

Directions

1. Preheat oven to 350 F and grease an 8x8 baking dish.
2. Combine all ingredients into a blender and purée until very smooth.  Maybe sure your quinoa is no longer apparent.
3.  Pour into prepared dish and bake for 40-45 minutes.  They may seem a little bit spongy right in the middle, as in making a small dent when gently pushed with a finger but trust me they will turn out when cooled.

*batter will have a strange taste due to the chickpea flour so don't be alarmed when you don't feel like licking the spoon

My oldest loved them so much she wanted her picture taken with them :)

Lemon Pound Cake or Bars (Dairy, Gluten/Grain and Refined Sugar Free)

I had a craving for some lemon bread/cake.  This cake definitely satisfied my craving with a nice strong lemon taste. This recipe is great for a snack or even breakfast.  It has lots of protein and a nice fresh taste to start the day.

Ingredients

• 3 eggs
• 1/4 cup grapeseed or melted coconut oil
• 1/2 cup honey or other natural sweeteners
• zest of 2 lemons
• 1/3 cup lemon juice
• 7 drops liquid stevia
• 1/2 cup coconut cream or think coconut milk
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 3/4 cup coconut flour

Directions

1. Preheat oven to 350 F and grease 9 x 9 dish.
2. In a blender combine all ingredients and purée until smooth.
3. Poor into prepare dish.
4. Bake 45-50 minutes.

Energy Protein Bars (Dairy, Grain/Gluten Free with Refined Sugar Free, Nut Free and Egg Free Option)

I love these bars.  I wanted to make something that could be eaten for breakfast and also taken along as a healthy, hearty snack.  This recipe can be adapted to include other seeds, nuts, spices and fruits. 
Update:  I have tried these using a chia egg and using seeds instead of nuts and they turned out great just not quite as high without the eggs)

Ingredients

• 1/3 cup ground cashews (pumpkin seeds)
• 1/3 cup ground almonds (sunflower seeds)
• 1/3 cup melted coconut oil
• 1/4 cup coconut flour
• 2  eggs at room temperature (2 chia eggs)
• 1/4 cup coconut milk or non dairy milk
• 1/3 cup honey or maple syrup (or more depending on desired sweetness)
• 1/2 cup shredded coconut
• 1/2 cup raisins
• 1/3 cup chocolate chips (optional)
• 1 1/2 teaspoon vanilla
• 1  teaspoon cinnamon
• 1/2  teaspoon nutmeg
• 1/2  teaspoon ginger
• 1/2  teaspoon anise (optional)
• 1/2  teaspoon sea salt
• 1/2  teaspoon baking soda
• 1 tablespoon ground flax

Directions

1. Preheat oven to 350F and grease 9x9 pan.
2. In a large mixing bowl combine all ingredients until well blended.
3. Bake for 40-45 minutes.
4. They do stay together better once cooled and stored covered in the fridge.

Granola Bars -Oat Free (Dairy, Gluten and Refined Sugar Free with a Nut Free Option) )

I have tried making granola bars several times but these were by the far the best, as they didn't crumble all over the place.  I did make these with nuts but you could substitute more seeds to make them school friendly.  They have been great for breakfast and or for taking as an on the go snack.

Ingredients

• 1 cup rice cereal (I like Nature's Path Crispy Rice Cereal)
• 1/2 cup shredded coconut
• 1/2 cup chopped raisins and/or prunes
• 1/2 cup chopped almonds or cashews (example pumpkin seeds, sunflower seeds or hemp seeds)
• 2 tablespoons ground flax or chia seeds
• 1/2 cup honey or other natural sweeteners if vegan
• 2 tablespoons sunflower seed butter
• 1 teaspoon gluten free vanilla
• 1/4 cup gluten/dairy free chocolate chips (optional, I did not add any)
• 1/4 teaspoon salt
• 1 teaspoon cinnamon

Directions

1. Preheat oven to 350F and line a 9x9 baking dish with parchment paper.
2. In a food processor add, raisins/prunes and nuts.  Chop into smaller pieces.
3. In a pot on low heat combine, vanilla, salt, cinnamon, honey and sunflower seed butter.  Heat until soft enough to fully stir and combine.  
4. In a large bowl combine cereal, coconut, flax seeds, chocolate chips and chopped fruit/nuts mixture.
5. Pour honey and sunflower seed butter mixture over cereal and nuts bowl.  Using a wooden spoon or hands fully combine all ingredients until well coated.
6. Pour mixture into prepared pan.
7. Bake for 10 minutes then score the bars into desired sizes but cutting with a knife halfway through batter.
8. Cook another 10 minutes or until golden brown on top.
9. Fully cool and then cut into bar sizes and remove from pan.
10. Keep in sealed container in the fridge.

Coconut Jam Bars (Dairy, Egg, Grain/Gluten and Refined Sugar Free)

If I haven't said it before I am a big fan of coconut.  These squares definitely satisfy my coconut cravings.  They are not only gluten free but can be made grain free as well.

Ingredients for bottom layer -crust

• 2 tablespoons ground flax seed
• 1/4 cup coconut milk
• 1/4 melted coconut oil
• 1/2 cup almond flour 
• 1/2 cup tapioca flour
• 1 tablespoon honey or other natural sweeteners
• 1 teaspoon baking powder

Ingredients for middle layer -jam

• 1/2 cup of your favourite jam 
• (I like Crofter's as it is sweetened with grape juice and doesn't contain added colour)

Ingredients for top layer -coconut topping

• 1 tablespoon melted coconut oil
• 1 3/4 cup coconut
• 1 teaspoon guar gum
• 1/2 cup honey other natural sweeteners

Directions

1. Preheat oven to 350F and grease a 9x9 dish.
2. Combine all ingredients for the bottom layer and press into prepared pan.
3. Bake for 12 minutes.
4. Preheat oven to 375F.
5. Spread jam evenly over baked crust.
6. Combine all ingredients of your top crust and gently place on top of jam layer.
7. Bake for 15-20 minutes or until golden brown.