Tag Archive for: coconut

Cookie dough energy balls in dish

Cookie Dough Energy Bites

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Cookie Dough Energy Bites

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.  

 

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.

Black Cherry Smoothie in glass jar

Smoothie Recipes

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The simplest and most delicious way to add more plants to your diet is through easy smoothie recipes. Consuming plants add more fiber and antioxidants to your diet. Plants are the key to reduce disease and inflammation plus maintain a healthy pH for proper digestion.

Protein Options

If you need a clean, tasty plant-based protein powder that is also delicious, try PowerMeal which is what I use and recommend. This link will save you 20%.

Smoothie Recipes

Here are a few recipes I love:

Black Cherry Smoothie in glass jarCherry Pie Smoothie

  • 1/2 cup frozen organic cherries
  • 1/2 cup organic vanilla plant-based yogurt
  • 1 cup water or coconut milk
  • 1/3-1/2  frozen banana
  • 1 scoop vanilla plant-based protein. Blend all in a blender or Vitamix. Enjoy!!

Winter Spice

  • 3 oz organic apple juice
  • 1 red organic apple sliced
  • 1 scoop frozen organic vanilla plant-based yogurt
  • 1/4 tsp. Cinnamon
  • 1 scoop vanilla plant-based protein

Place all ingredients in a blender and blend until smooth.

Christmas Coconut:

  • 1/4 cup apple juice or water
  • 1/2 cup grated unsweetened coconut
  • 1 T coconut oil or coconut cream
  • 1 tbsp. coconut milk
  • 1 banana frozen
  • 1 tsp Honey
  • 1 scoop vanilla plant-based protein

Peppermint Delight

  • 1 cup plant-based milk (use oil free brands like Malk or Califia)
  • ½ cup vanilla organic plant-based yogurt
  • 1/8 tsp Peppermint Extract or 1 drop peppermint essential oil (food grade)
  • 1 scoop vanilla plant-based protein

Pumpkin Gingerbread Smoothie

  • 1 cup water
  • 1/4 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 cup pureed pumpkin, organic (not pumpkin pie mix)
  • 1 tbsp blackstrap molasses
  • 1 small frozen banana
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • pinch nutmeg
  • Ice, if desired

Soak the oats, almond milk, and chia seeds for at least an hour or overnight. This helps them digest better and it also gives the smoothie a smoother texture.

Place all ingredients into a blender and blend until smooth. Add ice if desired.

Pear Ginger Smoothie

  • 1 organic sliced pear
  • 1-1 1/2 inch of ginger root (peeled)
  • 2 cups of water or plant-based milk plus ice
  • 2 scoops of vanilla plant-based protein
  • 2 scoops Phytogolds (ginger, turmeric, mango, cardamom, vanilla bean and black pepper fruit)* optional

*Phytogolds powder helps optimize digestive health and antioxidant capacity with a blend of phytonutrient-rich superfoods and fermented golden botanicals.

Blend all in blender or Vitamix.  This is one of my favorites! Makes 2 servings.

Chocolate Covered Cherries

  • 1 cup water or plant-based milk
  • ½ c organic sweet cherries pitted fresh or frozen
  • 1 scoop chocolate plant-based protein
  • Add a few ice cubes if you use fresh cherries versus frozen if you like it chilled

Blend in blender or Vitamix and enjoy!