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cashew cookie bites

Cashew Cookie Bites

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Introducing Guilt-Free Cashew Cookie Bites: A Delicious, Quick, and Healthy Dessert Alternative

When it comes to a tasty treat that’s not only easy to make but also a healthier option for your sweet tooth, look no further than our Cashew Cookie Bites. With just five simple ingredients and a preparation time of mere minutes, these little delights have become a staple at my events, seamlessly replacing those less-than-healthy desserts.

Not only are they a scrumptious indulgence, but Cashew Cookie Bites are also gluten-free and dairy-free, making them an ideal choice for those with dietary restrictions. And did I mention they are guilt-free too? Instead of dwelling on diets and deprivation, let’s focus on what you can relish.

The moment you take that first bite of these delightful morsels or any other healthier treats, you might discover that your cravings for processed, sugar-laden foods begin to wane. It’s all about embracing the positive impact food can have on how you feel. Do your food choices leave you feeling light, energized, and invigorated? Or do they make you feel heavy, bloated, and lethargic? Your body is trying to communicate with you through these sensations.

If you find yourself in the latter category, it’s a sign that your digestive system might not be functioning optimally. In such cases, digestive health testing can be an invaluable tool to help you get back on track. Alternatively, you can start with something as simple as a digestive enzyme to see if it makes a difference. Remember, staying healthy doesn’t have to be a challenging endeavor.

So, why not start by whipping up a batch of Cashew Cookie Bites, savoring their deliciousness while making a conscious choice to put your well-being first? It’s a small step toward a healthier, happier you! Eating health doesn’t have to be hard or bland.

Ingredients for Cashew Cookie Bites
ingredients for cashew cookie bites

1 1/3 cup raw cashews

2/3 cup gluten-free, glyphosate-free One Degree organic oats

5 Tbsp. raw unfiltered honey, agave, or organic maple syrup

1 scoop or packet of Perfect Aminos Power Meal (or your favorite nonGMO plant-based protein powder)

1/3 cup dairy-free mini-chocolate chips (Enjoy Life brand is non-dairy)

Directions for Cashew Cookie Bites

First, blend cashew and oats in a food processor until flour-like consistency.

Next, stir in Perfect Amino Power Meal and honey or agave. Chocolate chips can be added to the food processor at the end or folded in at the end. Roll into bite-size balls. If it is too dry, add one tablespoon at a time of plant-based milk or water.

Store Cashew  Cookie Bites in the refrigerator in a sealed container. Enjoy and let me know what you think of them in the comments. Or more importantly, let me know if you were able to stop at eating just one! I’ve not been able to achieve that yet.

If you are a serious chocolate lover, you can replace the vanilla protein with chocolate. When it comes to animal protein powder, always use a clean nonGMO version.

Note: If you struggle to digest nuts which many people do, try soaking the cashews for a few hours in water or soaking them overnight. Rinse and pat dry before using in the recipe. This makes them much more digestible for those who struggle.

Strawberry Energy Bites

Strawberry Energy Bites Recipe

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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.

Strawberry Energy Bites

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.

 

 

dry red lentils in white bowl

Red Lentil Sloppy Joes

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Red lentil sloppy joes are a nutritious and economical dish but most importantly they taste amazing. Red lentils are rich in iron, fiber, selenium, zinc, carbohydrates, protein, and vitamin B1. Plus, they’re an excellent source of phosphorus, manganese, and folic acid. Unlike other legumes, lentils cook in about 30 minutes and don’t require soaking so you can make a healthy meal when you are short on time.

Ingredients:

1 tbsp of coconut oil or vegetable broth

1 red bell pepper finely chopped

2 garlic cloves minced

1 medium onion chopped (approx 2/3 cup)

2 tbsp tomato paste

1 bay leaf

8 ounces tomato sauce

1 1/2 cups of water

1 cup dry red lentils

1 tbsp low sodium Worcestershire sauce

1 tbsp yellow mustard

2 tsp apple cider vinegar

2 tsp coconut sugar

1 tsp chili powder

1/2 tsp ground black pepper

1 tsp salt (optional)

 

Directions:

Heat oil in a large pan over medium heat and add bell pepper and cook for 5 minutes or until softened, stirring frequently.

Add onion, garlic, and tomato paste and cook for one-minute stirring constantly.

Stir in the remaining ingredients, and heat to a boil over medium-high heat.

Cover with lid and reduce heat to low. Simmer 30-35 minutes or until lentils are tender, stirring occasionally. Remove bay leaf.

Serve lentils wrapped in lettuce leaves or on top of a gluten-free bun.

Makes 4 to 6 servings.

Recipe courtesy of Rebecca Downing from the Shred 10 recipe book.

 

We’d love to know, did you enjoy this recipe as much as I did? Did you make any changes? If you’d like to try another nutrient-dense meal, check out this Black Bean Mango Quinoa Salad! Want to learn more about what nutrients and minerals could benefit you? Book a call with us to discuss testing options.

Gut health specialist chocolate peppermint energy bites

Chocolate Peppermint Energy Bites Recipe

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Chocolate Peppermint Energy Bites will help you stay energized and fully enjoy all the holiday cheer minus the sugar and chemicals.  It’s my natural version of a peppermint patty. You can make the balls or bites as big or small as you like. I like to make them small so I can pop them in my mouth or eat them on the go. As always, use organic ingredients when possible. As you may have heard me say, we aren’t necessarily overweight, we are over-toxic. If you want to find out which foods are contributing to toxicity in your body, check this out.

 I’ve even found organic candy canes at my local Earthfare store.  I hope you enjoy this recipe as much as our family does. Let me know in the comments.

Ingredients:

1 cup of raw almonds

2/3 cup pitted dates (approximately 12)

4 Tablespoons chocolate protein powder

1 teaspoon vanilla extract

1/4 teaspoon peppermint extract

2 Tablespoons coconut oil

1/4 cup crushed peppermint candy canes

Instructions:
  1. Place candy canes in a food processor, pour into a bowl, and set aside.
  2. Put almonds in a food processor and chop lightly.
  3. Add the dates and blend well.
  4. Add the chocolate powder, half of the crushed candy canes, and vanilla extract. peppermint extract, and coconut oil. Blend all together until starting to combine. Add a few of drops of water if needed, one at a time if necessary, to help it blend easier.
  5. Take a heaping teaspoon of the mixture in your hand and roll it into a bite-sized ball. The coconut oil will soften and it will be a bit messy. The warmth of your hand will allow the coconut oil to help bind the bite together. You will end up pushing it more together than actually rolling it.
  6. While it is still warm press and roll in the crushed peppermint candies to lightly coat.
  7. Allow the finished bites to set in the fridge for 30 minutes to re-solidify the coconut oil.

Serve and enjoy with family and friends. Store in the refrigerator. Makes approximately 24.

Mango Bliss Balls

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These treats are delicious for dessert or breakfast! The original recipe called for dried apricots but since I had dried mango on hand, I substituted.  Be sure to use organic for all ingredients as conventional fruits and nuts contains toxic preservatives. Nuts, especially walnuts, can also contain BHT as a preservative which has to been linked to increased risk of cancer. Dried fruits may contain sulphur dioxide (sulfites) which has been linked to respiratory issues.  The #1 Rule is to read ingredient labels and buy organic!

1 c of dried organic apricots or mango

1 c. pitted dates

1/2 c raw organic almonds

1/2 c raw organic cashews

1/2 c raw organic walnuts

Set aside 1/2-2/3 cup of pure shredded organic coconut flakes

Place all the items in a bowl (except coconut flakes) and pour boiling water over until covered.  Let soak for 15 minutes, drain and add to a food processor.  Mix until everything is finely chopped. Roll into small balls and roll in coconut. Store in the refrigerator.  Makes about 20-30 balls (depending on the size that you roll them).

 

Oatmeal Pancakes or Waffles

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Many of you asked – so here’s the recipe for our favorite pancakes. As a bonus, they are gluten-free as well.  My son and I LOVE them. 

1/3 cup each:  cornmeal, millet flour and coconut flour

1 cup rolled oats (quick)

1 tbsp basking powder

1/2 tsp cinnamon

1/8 tsp salt

2 farm-raised eggs, slightly beaten

1 1/2 cup organic soy or almond milk

4 tbsp butter, melted

2 tbsp brown sugar

In large mixing bowl, stir together cornmeal, millet flour, coconut flour, oats, baking powder, cinnamon and salt; set aside.  In small mixing bowl, stir stir together eggs, milk, butter, and brown sugar.  Add to dry mixture.  Stir until well blended.  Pour batter onto preheated griddle or pan.  Serve only with pure maple syrup!

Coconut Cacao Snowballs

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Coconut Cacao Snowballs

These make a wonderful sweet treat for those needing an energy boost or a sweet fix plus they are so good for you. The benefits of this snacks powerhouse ingredients are featured below.

Ingredients:

  •  1 cup raw almonds (soaked preferably)
  • 12 pitted medjool dates
  • 1/4 cup cacao nibs
  •  1 tablespoon coconut oil
  • 1/4 cup +2 tablespoons shredded unsweetened coconut
  • 1 teaspoon pure vanilla extract
  • 1/8 cup Chia seeds

Preparation:

  1. Set aside the 2 tablespoons shredded coconut in a small plate. Place all ingredients into food processor or Vitamix and blend for 1 to 2 min., until the mixture becomes similar to very fine sticky pebbles.
  2. About a teaspoon at a time, roll into 1 inch balls and dipped in shredded coconut to lightly cover entire ball.
  3. Enjoy

Serving Size: 1 ball | Calories: 124 | Total Fat: 7 g | Saturated Fat: 2 g | Cholesterol: 0 mg | Sodium: 1 mg | Total Carbohydrate: 15 g | Dietary Fiber: 3 g | Sugars: 11 g | Protein: 3 g

Here is why these delicious snacks are a nutritional powerhouse:

Almonds are a nutrient-dense food in the nut family, they are a rich source of fiber and protein, omega-3 and omega-6 essential fatty acids, calcium, phosphorus, iron, magnesium, zinc, copper, selenium, and niacin, and of course, vitamin E, an important antioxidant that helps to neutralize free radicals.  Note:  I always recommend you soak your almonds in filtered water for about 8-10 hours, rinse and drain before consumption.

Dates are a great source of fiber and protein, dates are also rich in mood and energy boosting B-vitamins, iron, heart-healthy potassium, and thanks to their naturally occurring sugars, provide a great energy boost. Dates also contain antioxidants known as tannins, which have anti-infective and anti-inflammatory properties.

Cacao Nibs are a good for you & delicious chocolate because it is nutrient and antioxidant-dense. Cacao contains neurotransmitters that are associated with a healthy mood: serotonin, dopamine, and phenylethylamine. Cacao has also been linked to improved cardiovascular health, containing polyphenols – the same beneficial antioxidants found in red wine. The key to remember here is cacao (the raw completely natural and unprocessed form of chocolate) is the good stuff – not the processed bar that you’re buying at the store.

Coconut Oil is always highly recommended by me as it’s a rich source of healthy fats that has been linked to enhanced  metabolism, immune system, and blood sugar stabilization, amongst other things. I’ve spoken at length about my love affair with coconut oil. You can get yourself some and learn more about how great it is here.

Unsweetened Shredded Coconut is just as great as coconut oil because coconut oil is a by product of coconut meat (which is what the shreds are).

Chia Seeds are another favorite of mine, they are a great source of fiber, calcium, protein, omega-3 fatty acids and antioxidants. Plus, they aid in retaining hydration. I’ve written about chia seeds before, you can read more about them here.

Banana Blueberry Overnight Oats

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Banana Blueberry Overnight Oats

A submitted recipe by Wendy Nugent, published with permission.

This is basically my version of Overnight Oats In A Jar from a website called skinnytaste.com.  I have been eating this as a quick go-to breakfast, but still felt like I was lacking in the protein department.  I like to eat my oats cold, but some people like to take it out of the refrigerator for a few minutes before they eat it, to take the “chill” out. Let me know what you think!

  • 2 Tbsp Modere Pure Vanilla Slim Shake or your favorite plant-based protein powder
  • 1 cup Unsweetened Almond milk
  • 1/4 cup old fashioned rolled oats (Instant works ok too if that is all you have on hand)
  • 1 Tbsp chia seeds
  • 1/4 ripe banana, sliced (I slice, bag, and throw the rest in the freezer)
  • 1/4 cup fresh organic blueberries
  • Dash cinnamon
  • 1-2 Tbsp chopped nuts of choice, optional (almonds, pecans, walnuts are all great options) Be sure to soak them overnight for optimal absorption!

I start by adding the Modere Pure Vanilla Slim Shake with part of the milk and whisk with a fork, then add the remainder of the milk to get a smooth consistency. Then add the remaining ingredients except for the nuts (if using) and stir.  Let sit in a covered container overnight and when ready to enjoy, top with chopped nuts of choice.  The mixture might still be a little lumpy, but by morning it should be smooth.  If not, just give it a quick stir in the morning and you are good to go.

This is so good and really keeps me feeling satisfied until lunch.  I might still have a mid-morning snack, but most of the time I make it to lunch without feeling famished.

Spicy Sweet & Sour Eggplant Recipe

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Spicy Sweet & Sour Eggplant Recipe

Eggplants are in season and we’ve been blessed abundantly with them from our CSA. I made this last night and it was delicious. Whether you are buying your eggplant from the local farmers market, growing your own, or finding them in your CSA shares this month, consider trying this mouth-watering whole foods recipe for a meat-free night one day this week.

Some notes on the recipe: The Arrowroot powder is the thickener in the sauce that replaces Cornstarch (typically GMO stuff). Obviously, cornstarch works as well if you don’t have access to arrowroot. The Sweet & Sour Sauce would be great with stir-fry also. If you are up to your ears in eggplant, remember, you can blanch and freeze eggplant to enjoy this winter.

Spicy Sweet & Sour Eggplant

Eggplant and bell peppers are cooked in a spicy, pineapple sweet–and–sour sauce. Serve this dish with brown rice ,quinoa or  by itself. If you aren’t able to use fresh pineapple, make sure to use pineapple canned in juice, not syrup. Serves 4

  • 1 large yellow onion, peeled and chopped
  • 1 medium red pepper, seeded and chopped
  • 1 medium green pepper, seeded and chopped
  • 1 large eggplant, stemmed and cut into 1/2 inch dice
  • 2 cloves garlic, peeled and minced
  • 2 teaspoons crushed red pepper
  • 2 cups pineapple chunks, or one 20 ounce canned, drained
  • 1 batch pineapple sweet–and–sour sauce (see below)

Place onion, peppers and eggplant in a large skillet and sauté over medium high heat for 8 to 9 min. or until the vegetables are tender. Add water (1 to 2 tablespoons at a time) to keep the vegetables from sticking to the pan. I used a bit of coconut oil as well.  Add the red and green pepper, eggplant, garlic, crushed red pepper, pineapple, and sweet and sour sauce. Cook for 5 min.

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Pineapple Sweet & Sour Sauce

This unusual sauce goes well with a variety of dishes, such as spicy sweet and sour eggplant (above). There are many variations on sweet & sour sauce but this one is one of my favorites. The brightness of the pineapple juice pairs well with all kinds of vegetables and grains, and this sauce is a great one to have on hand for last-minute stirfry. Makes 2 cups.

  • 1 1/2 cups of unsweetened pineapple juice
  • 1/4 cup apple cider vinegar
  • 1/4 cup low-sodium soy sauce
  • 1 clove garlic, peeled and minced
  • 1/4 cup plus 2 tablespoons brown rice syrup, or more to taste
  • 2 tablespoons arrowroot powder, dissolved in 4 tablespoons of cold water

Combine the pineapple juice, vinegar, low-sodium soy sauce, garlic and brown rice syrup in a saucepan bring the pot to a boil, and whisked around the arrowroot mixture. Cook until thickened, about 1 min.

Above recipes are from the new: Forks Over Knives Recipe book. Loving this book which is from the documentary. If you haven’t watched this DVD documentary, or checked out the  recipe book, you can pick it up at library.

Recipe Food Facts- Did you know…

  • Pineapple (especially the stem) contains bromelain which has anti-inflammatory properties.
  • Eggplant skin is packed with nasunin, a powerful antioxidant that protects your cells from free radical damage.
  • A single 1-cup serving of eggplant contains 3 g of dietary fiber!
  • Red bell peppers contain lycopene, which may help reduce the risk of cancer and heart disease.

HC Hung of the Harvard School of Public Health reports: eating nutrient-rich vegetables like eggplant can reduce the incidence of chronic diseases like stroke and cancer. In a paper published in the November 2004 issue of the “Journal of the National Cancer Institute,” Hung found that vegetable consumption was associated with significantly decreased chronic disease risk in a sample of 70,000 women.

Countdown to Christmas and Traditions

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Well, we are officially 7 days away and the countdown begins. For those traveling, this typically means WE have far less time to complete our holiday shopping so the pressure is on!

I’ll be traveling to Michigan which is part of my tradition of going home. It’s a bittersweet trip as I’m excited to see my family but sad that my husband stays here as his daughters arrive from out of state. It was understood at the beginning of our relationship that this was the way it would be as there would be a time that our children would not be coming home.

My son, a chef, and a dedicated employee will stay in town with his dad’s family as to not miss work. I’m proud that he is so dedicated to his job but I find myself singing, “Cats in the Cradle” too many times these days. You know, “when you coming home son, I don’t when, but we’ll get together then..”

So, what I really wanted to share is some of our Christmas traditions. Our Christmas is celebrated on Christmas Eve with almost everyone (six siblings) coming home. Christmas food consists of a unique blend of old versus new traditions. My dad (now in heaven) was Polish and my mom was from the Czech Republic so our foods connect to these nationalities. The pinnacle of our meal is the Pierogi. This is a Polish specialty consisting of half-moon-shaped noodle dumplings filled with a mixture of potatoes, onion, garlic, and a bit of cheese. (BTW—this is NOT a health food for those that know me.) Fish and fish soup are both parts of the Czech Christmas food tradition. Big brother (one of three big bros) Dennis provides fresh catch which is appropriate as we live in the Land of Lakes! The fish is lightly fried and the soup is oyster stew.

Some newer food traditions that have popped up since our health movement are a variety of salads. My sister Sandy and my niece Chef Jen, personal chef and caterer always come through with something amazing. The amount of sweets has diminished and almost completely eliminated. Mom makes her fav molasses (hold the sugar) cookies and I’ll be starting a new tradition of peanut butter rice crispies squares with my secret ingredient (Modere Chocolate Sync) for the chocolate lovers.

Outside of food, mom and I have created our own new tradition. Since my siblings leave Christmas Day to spend with their extended families, it ends up just mom and me.  So we started the, “stay in your PJ’s all day, play Scrabble and read day”.  This is one of my new favorites. Need to mention, mom (at 87) can kick my butt in Scrabble.

Mom playing Scrabble

Healthy Carrot Muffins

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Wheat free Carrot Muffins

One of my favorite desserts used to be conventional carrot cake.  That was the version full of white flour and sugar!  So when I ran across this recipe in The Great American Detox Diet, I was very excited.  The muffins are made of whole food ingredients, have an outstanding flavor, simple to make and moist!

The recipe didn’t call for nuts but I think next time I will include.  Also, I didn’t have an orange for the zest so I used the Doterra Wild Orange oil which worked great and gave it a lovely zing of orange. Thank you and enjoy these wonderful delicacies.

Note: Spelt does contain gluten but because of its molecular makeup, it is typically easier to digest for those who are mildly sensitive. When in doubt, use gluten-free flour.

Carrot Muffins

2 cups white spelt flour

1 cup whole spelt flour

1 1/2 teaspoons baking soda

1 1/2 teaspoons baking powder

1/2 teaspoon cardamom powder

1/2 teaspoon cinnamon

1/4 teaspoon freshly ground nutmeg

1/2 cup unsweetened applesauce

1 cup water

1/3 cup unrefined coconut oil

1 tablespoon vanilla extract

2 tablespoons apple cider vinegar

1/4 teaspoon sea salt

Zest of 1 orange ( I used 3 drops Wild Orange Doterra oil)

1 1/2 cups grated carrot

1/2  cup unsweetened shredded coconut

1/2 cup maple syrup

1  cup raisins

Preheat oven to 325 degrees.

In a large mixing bowl, sift together the white spelt flour, whole spelt flour, baking soda, baking powder, cardamom, cinnamon, and nutmeg. Stir to combine and set aside.

In a blender, combine the applesauce, water, oil, vanilla, vinegar, salt, orange zest, carrot, coconut, and maple syrup. Blend until well combined.

Fold the wet ingredients into the dry, add the raisins, and stir until just mixed.

Pour 1/4-cup scoops of batter into oiled muffin pans and bake for 20 minutes.

YIELD: 24 3″ Muffins

Recipe from The Great American Detox Diet by Alex Jamieson