Raw Frozen Dessert Bars

Dessert doesn't have to contain refined sugar, bleached flour or any other toxic ingredients.  You can keep it clean and healthy and most importantly DELICIOUS, if you try.  These bars will satisfy your craving for sweet treats while keeping you on track!

Ingredients:
Crust Layer
1 cup raw almonds
1 Tbs coconut oil
1 1/2 Tbs almond butter
1 1/2 Tbs pure maple syrup
1/2 tsp salt
1 Tbs unsweetened, shredded coconut
dash of vanilla extract

"Nice"Cream Layer
2 ripe bananas
1 Tbs pure maple syrup
1 cup plain yogurt (I use fat free, organic, Greek yogurt)
2 Tbs peanut butter (only crushed peanuts and salt - no other ingredients)
2 Tbs almond butter
2 tsp coconut oil
dash vanilla extract

Topping
1/4 cup 70% or higher dark chocolate chips or chunks (melted)
fresh berries
toasted nuts or seeds

For the crust, place all ingredients into a blender or food processor and blend into a coarse mixture.  It should be chunky and sticky not smooth.
Line a square baking dish (9in x 9in) with parchment paper.  Spread the almond mixture evenly around the bottom and press firmly.
For the cream, peel the bananas, place in blender with all other ingredients and blend until smooth.  Spread evenly over crust and stick a few berries around the dish. Place in the freezer for 2 hours.
Remove from the freezer and take out of the pan using the parchment paper sticking up on the sides. Place on a cutting board and slice into individual squares.  Sprinkle toasted nuts or seeds and drizzle with melted chocolate.  Put back in the freezer until ready to serve.

*I have slightly adapted the recipe I found in Nadia Damaso's Cookbook "Eat Better Not Less"

Dark Chocolate Muffins

These incredibly delicious muffins will satisfy your chocolate craving and give you a sweet treat in the morning without all of the guilt.  My children love them and I have even been able to pass them off as cupcakes rather than muffins (way more fun)! They contain no refined sugar and are wheat free for those of you who have gluten sensitivities. I slightly changed the recipe, originally from yummymummykitchen. Enjoy!
**6/13/17 Recipe updated: I have removed the maple syrup and decrease the amount of honey from 1/3 to 1/4c.  I have also decreased the bake time to 15mins.  They are still plenty sweet!!

Ingredients:
3 ripe bananas
2 Tbs coconut oil
1/4c Honey
1 egg
1 tsp vanilla extract
1 c almond meal
1/4 c coconut flour (I have substituted whole wheat in the past and it worked fine)
1/3 c dark cacao powder
1 tsp baking powder
1 tsp baking soda
Optional chocolate chips. I place three dark chips on top of each muffin before baking.

Method: 

Preheat your oven to 350F and line a 12 hole muffin pan with paper liners.  In your stand mixer or by hand, beat the peeled bananas until well mashed.  Add the oil, honey, syrup, egg and vanilla and mix well.  Add the almond meal, coconut flour, cacao powder, baking powder and soda and beat on low until well mixed.
Scoop the mixture into liners, top with chips if using, and bake for about 15 minutes.

Oatmeal Cookie

Sometimes you just need a cookie...  These cookies are a TREAT! However refined sugar and butter do not need to be a part of satisfying your sweet tooth.  Indulge! (but only a little :) )

1 c Old Fashioned Oats
3/4 c whole wheat flour
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
2 Tbs coconut oil, in liquid form
1 egg
1 tsp vanilla extract
1/2 c honey
2 Tbs chia seeds
2 Tbs flax seeds
Dried Fruit, Nuts, chocolate chips, shaved coconut, etc.

Combine oats, flour, baking powder, cinnamon and salt in medium sized bowl and mix well.  In another bowl combine coconut oil, egg, vanilla extract and honey, stir.  Pour wet ingredients into dry and stir just until combined.  Fold in chia seeds, flax seeds and your choice of fruit, nuts or chips.
Place mixture in the refrigerator for about 30 minutes.  Don't skip this step.  Place on a parchment paper lined cookie sheet and back at 325 for about 14 minutes.

Peanut Butter/Nut Balls

This is a fast and easy, uncooked snack that will satisfy your post workout, protein needs or your between meal snack craving.  I keep them in a sealed glass container in the refrigerator and our children help themselves!   Each bite sized ball gives you about 3 g of protein for about 50 calories.
When choosing a nut butter, always look at the ingredient list.  If it contains anything but ground nuts and maybe a pinch of salt then do not buy it.

1/4 c crunchy Peanut Butter, or nut butter of your choice
1/4 c plus 3 Tbs dried Dates
2 Tbs (about 10) raw almonds, or nut of your choice
pinch of salt
dash of vanilla extract

Throw all ingredients into your food processor and finely chop.  Roll into bite sized balls and store in the refrigerator in a sealed container.

Protein Bars

These protein bars are multi- purpose in our house.  A post workout protein power boost, an after dinner dessert or a mid-day snack for the children.  They are super healthy, with added protein, omega 3s, and they taste AMAZINGLY GOOD!!  Cut the batch into 12 bars and each little serving packs about 9 grams of protein and about 175 calories.

2/3 c red lentils

1/4 c honey

1/2 c almond butter(or peanut or reconstituted PB2 - a favorite in our house that makes it even healthier)

1 1/2 c rolled oats

1/2 c whey protein (vanilla or chocolate your choice!)

1/3 c toasted wheat germ

2 Tbs chia seeds

1/3 c dried fruit (cherries are my favorite, also prunes, dates, apricots, all would work)

1/4 c pumpkin seeds

1/4 c chopped almonds

1 tsp cinnamon

Simmer lentil in water until softened, approximately 10 minutes, drain.  Heat nut butter and honey in small saucepan until combined and creamy texture, then stir into cooked lentils and cool.  In medium sized bowl add remaining ingredients.  Add lentil mixture and stir to combine.  Line a 9x9 square pan lined with parchment paper, spread mixture evenly onto paper and place in the freezer until hardened.  Cut into squares and store in freezer or refrigerator. 

Green Smoothie

My son has been begging me to buy popsicles.   Supermarket popsicles, even the healthiest versions, usually contain added, processed sugar, dyes and other unhealthy ingredients.  To ensure he is getting the best I decided to make my own.  The kids LOVED them!

2 scoops Vanilla whey protein
1/2 papaya
2c spinach
1 tsp grated fresh ginger
1 banana
1c pineapple
1 tsp agave syrup
1 small peeled orange
water

Blend all ingredients, add water if smoothie is too thick, and pour into popsicle molds. YUM!