healthy dessert

Strawberry Energy Bites Recipe

July 3, 2022/in Healthy Recipes

The hardest part for my clients is giving up sugar, sweets, and desserts. So I like to offer alternatives to dessert that contains cleaner ingredients. Most cakes, cookies, or any sweets contain either genetically engineered corn syrup or hydrogenated oils on top of high amounts of sugar. Strawberry energy bites are a wonderful healthy guilt-free treat you can feel good about putting in your body!

Incorporating fruit or other plants is always the best choice with desserts. Strawberries contain a broad array of nutritional benefits. Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich, and abundant in antioxidants and polyphenols. According to the USDA, one cup of strawberries provides 3 g of fiber and 12 g of carbohydrates.

However, remember to follow the Clean Fifteen-Dirty Dozen as strawberries are typically number one on the Dirty Dozen. This means you would need to purchase organic. If you can’t find fresh organic, you can purchase frozen organic and allow them to thaw in advance.

Ingredients:

1 cup organic strawberries

1 cup gluten-free oats (One Degree Organic is glyphosate free)

1/2 cup sunflower seeds

1 serving vanilla plant-protein powder

2 Tbsp coconut oil

1/4 cup freeze-dried organic strawberries (optional)

Directions:

Place the first four ingredients in a food processor with 1 Tbsp of coconut oil. Mix until it forms a ball. If it is too dry, add a second tablespoon of coconut oil.

Place the freeze-dried strawberries and crush into a fine powder

Using 1 heaping Tbsp of the mixture at a time, roll between your hands to form 1-inch balls. Roll the balls in the dried strawberries immediately before serving.

Store in the refrigerator for up to one week in an airtight container.

Note: if you need additional sweetness in your energy bites, add 1-2 Tablespoons of honey or pure maple syrup.

Let me know in the comments if you enjoyed the Strawberry Energy Bites and if you made any variations. I’m all about creativity, especially in food. And if you need help with making better eating choices, I’d love to help you. Schedule a free Wellness Strategy session with me today. It’s a 30-minute call that could change your life.

Cookie Dough Energy Bites

January 22, 2022/2 Comments/in Healthy Recipes

These cookie dough energy bites are addictive plus gluten-free, dairy-free, no added sugar, vegan and delicious! As always use organic ingredients. If you don’t have a plant-based protein powder, I’d be happy to share mine as it contains clean ingredients and it’s high fiber full of 20+ organically grown plants. Check it out here and save $10 off your first order of clean plant-protein.

Ingredients:

1/4 c coconut oil, melted
4 scoops or 2 servings of vanilla plant-based protein powder
1-2 Tablespoons plant-based milk (like almond, coconut, soy, etc) or enough to make a batter-like consistency
1/4 c dairy-free mini chocolate chips like Enjoy Life brand

Mix the first three ingredients together and when thoroughly blended, add the chocolate chips. Roll into bite-sized balls and store them in the refrigerator. Good luck in making them last. You may need to double the ingredients next time! Stay healthy.

**Another variation I’ve made is to use the chocolate protein powder and substitute one scoop of protein powder with one scoop of organic peanut butter powder.

Carrot muffin with icing on blue pedestal

Carrot Cake Muffins

April 4, 2021/in Healthy Recipes

Carrot cake muffins are easy and so delicious! These are healthy and satisfying enough to eat for breakfast, especially when topped with my favorite non-dairy cream cheese. Follow Your Heart brand non-dairy cream cheese is delicious enough that you won’t miss the conventional version. The recipe contains only honey and no refined sugars which should make any mom or baker happy. As always, use organic ingredients when possible. These muffins are gluten-free, dairy-free, and contain zero refined sugar.

Ingredients

2 cups almond flour
1 teaspoon baking soda
½ teaspoon gluten-free baking powder
¼ cup honey
3 eggs at room temperature
2 teaspoons pure vanilla extract
11/2 teaspoon cinnamon
½ teaspoon lemon zest
½ teaspoon nutmeg
½ cup unsweetened applesauce
1 cup shredded carrot 1 large carrot
½ cup unsweetened shredded coconut
¼ cup raisins
¼ cup chopped pecans
Additional chopped pecans and coconut for topping optional
Non-Dairy Cream Cheese (Follow Your Heart brand)

Instructions

Preheat oven to 350 degrees.

In a large bowl add the wet ingredients first (eggs, applesauce, pure vanilla extract, and honey) then add the dry ingredients (almond flour, baking soda, baking powder, cinnamon, nutmeg, lemon zest). Mix until fully combined.

Add shredded carrots, coconut, pecans, and raisins to almond flour mixture and stir until fully combined.

Scoop batter into a lined muffin pan. The batter will be thick.

Top muffins with chopped pecans and coconut. (optional)

Bake for 23-26 minutes. Please watch your oven because all ovens are different.

Remove and check centers with a toothpick. The toothpick should come out clean.

Allow cooling before serving.

Store in an airtight container. Refrigerate or freeze for longer-term storage.

Top with a non-dairy cream cheese-like Follow Your Heart brand! Yum.

Enjoy!

Flourless Peanut Butter Cookie Recipe

December 25, 2020/in Healthy Recipes

You’ve found the perfect healthy, peanut butter cookie recipe

If you are looking for a simple 4-ingredient, low sugar cookie, this recipe is quick and delicious. I was a little concerned about how it would turn out (and whether my husband would like it) not having any flour in it.

I love to bake but need recipes that are healthy so I feel good serving it to my family, plus are quick and easy to make. This recipe fulfills all the categories.

This is a flourless peanut butter cookie you’ll love

Since it is flourless, it is gluten-free as well. These are all ingredients that most everyone has on hand. I use the Kirkland brand (from Costco) organic peanut butter as it contains only dry roasted peanuts and salt without added sugar.

Reduced sugar in this peanut butter cookie adds to healthiness

Most recipes like this contained twice the sugar, so my goal is to cut the sugar by half in most recipes which is what I did. Over the years as I’ve reduced the sugar in my diet, my body has become less tolerant. It usually rebels with symptoms such as an immediate headache and anxiety as a more delayed reaction. I think these are delicious and should fulfill your cravings for something sweet. Enjoy!

Bake a batch of these tasty, healthy cookies today.

Ingredients:

1 cup organic peanut butter

1/2 cup organic sugar

1 large egg, lightly beaten

1 teaspoon pure vanilla extract

Coarse pink Himalayan sea salt, for sprinkling

Preheat the oven to 350 degrees.
In a medium bowl, beat the egg and vanilla. Next, add the peanut butter and sugar until well combined. Spoon 1 tablespoon of the mixture about 1 inch apart onto ungreased baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. Sprinkle coarse salt on top of the cookies.
Bake until golden around the edges or about 10 minutes. Transfer to cooling racks. Makes 12-14 cookies.

Chocolate Peanut Butter Fudge

April 5, 2020/in Healthy Products

These jewels are dairy-free, gluten-free and there is no added sugar. I love these for a sweet craving with adding sugar to my diet. The Sync Chocolate powder contains no added sugars, is gluten-free and vegan. As always, use organic ingredients! You are worth it.

1/2 c all-natural almond butter or peanut butter
5 pitted Medjool dates
1 scoop Modere Sync Chocolate Powder (or your favorite plant-based shake)

Process all ingredients in a Vitamix or food processor. If your dates are a bit hard, you can soak them in hot water for 5 minutes and drain the water before using. If the mix is a bit dry, add a splash of plant-based milk. Press into a pan, freeze, and enjoy! Top with almonds, pecans, or walnuts. I store them in the refrigerator but they won’t last long. Stay healthy.

chocolate almond butter rice crispy treats

Nutty Chocolate Rice Crispy Treats

November 13, 2010/1 Comment/in Healthy Recipes

Nutty Chocolate Rice Crispy Treats are a family favorite and super easy to make. These delicious treats are the healthy version of rice crispy treats. The bonus is they also contain chocolate!

They are a healthy source of protein to kick those sugar cravings or to boost your energy. I use chocolate in mine but if you are not a chocolate fan, you can use vanilla protein powder. I promise not to judge you and think there is something wrong with you for not wanting chocolate. I will caution you as they are addicting! The first time I made them, I ate way too many and had a bit of a belly ache!

Nutty Chocolate Rice Crispy Treats are a great way to incorporate extra protein and kick the sugar or chocolate cravings at the same time.

Regarding nut butters, always buy organic. Next review the ingredients. The ingredients should be the nut source and salt. Nothing else. Seed oils are not necessary, add extra calories and most concerning, create inflammation in the body.

Ingredients

1/3 c of raw honey or pure maple syrup

2/3 c of organic almond butter (you can substitute sunflower seed or cashew butter)

1 c of Modere Pure Chocolate Protein

3 c of organic brown rice cereal (gluten-free)

Directions

Mix the first 3 ingredients well. Once thoroughly mixed, combine cereal. Press with wax paper into pan, refrigerate for about one hour. After one hour, cut into 2 inch squares, and enjoy!! Be sure to store in the refrigerator. If you prefer a ball form, you can roll them into quarter size balls too.

Mocha Mousse Recipe

February 3, 2010/1 Comment/in Healthy Recipes

This is an amazing Mocha Mousse recipe made with tofu. I tricked my hubby one night and served this after he told me he’d “never eat tofu”. Because it tastes like the most delicious chocolate mousse ever, he loved it– but he WAS quite surprised to find out he just ate tofu! Note with tofu or any soy-based ingredient, use organic non-GMO sources.

The beauty of this dessert is that you can eat it for breakfast or anytime you crave something chocolate. It’s loaded with protein and only uses a natural source of sweetener from dates.

Despite what you may have heard, soy is a healthy food. Its safety and health value depend on how it was produced and processed. Like most other plant foods, the healthiest soy foods are the least processed. Young soybeans, also called edamame, can be steamed and eaten right from their pods. This is one of my favorite snacks. Soybeans are also used to make other foods such as soy milk, tofu, tempeh, and miso, as well as soy meats and cheeses.

Eating whole soy foods may reduce the risk of breast cancer and several other types of cancer, fibroids, and even inflammation. Soy is helpful for bone health, heart health, and menopausal symptoms.

Ingredients:

1 12.3-ounce package of organic firm silken tofu
2 tablespoons cocoa or carob powder. You can also use a chocolate protein powder.
1 tablespoon grain-based coffee substitute granules (optional) or instant decaf coffee such as Mount Hagen organic fairtrade coffee
1/2 teaspoon vanilla extract
1/2 cup chopped dates, or 1/3 cup date sugar*

Directions:

Mix tofu, cocoa or carob powder, coffee substitute, if using, and vanilla in a blender or food processor.

Next, add dates or date sugar to the blender and blend thoroughly.

Chill, eat and enjoy.

The recipe makes 5 servings.

*Date sugar is simply made from finely grounded dehydrated dates.

If you don’t have chocolate protein, you can use vanilla also. Although, I can’t guarantee it would be as delicious. Here is my favorite plant-based vanilla protein.

Nutrition Information

Recipe from Delisa Renideo, Food for Life Instructor for the Cancer Project

Let me know how much you enjoyed it or any substitutions you made that worked. Especially let me know if you tricked your spouse or kiddos into eating tofu!