Frozen Peanut Butter Banana Snack Bars

These are the perfect snack or dessert for my fellow peanut butter lovers out there! They taste like such a decadent treat, but they are made from just a few simple and healthy ingredients! The peanut butter banana combo is tough to beat in my opinion. You can add in some chocolate chips if you want to make them feel a bit more special.

Ingredients:

For the crust:

• 1 cup almond flour

• ¼ cup ground flax

• ¼ cup maple syrup

• 3 tbsp coconut oil, melted

• 1 tbsp cinnamon

• ⅛ tsp salt

For the filling:

• 1 cup smooth peanut butter

• 1 ½ bananas

• ¾  cup water 

• 3 tbsp coconut oil

• 3 tbsp maple syrup

• 1 tsp cinnamon

• 1 tsp vanilla extract

• ⅛ tsp salt

Directions:

• Line an 8x8 baking dish with parchment paper

• Add all ingredients for the crust into a mixing bowl and combine with a spatula.

• Using the spatula or your hands, press the crust mixture into your baking dish creating an even layer.

• In a blender, combine all ingredients for the filling. Blend until smooth and pour on top of crust.

• Freeze for 3-4 hours or until set. Then cut into squares and enjoy! Store remaining bars in the freezer in an airtight container.

Olive Oil Almond Flour Cake

This cake is perfectly moist, decadent, fruity, and zesty. It’s a great way to end a meal, as it’s not overly sugary but it still satisfies that desire for a little something sweet. Plus, it’s simple to make and has olive oil as a key ingredient, which is known for its many health benefits. You can get creative with your cake and top it however you like. Here, I’ve topped it with coconut yogurt and organic berries. In the past, I've drizzled it with chocolate sauce (made with melted chocolate chips and a spoonful of coconut oil) and sliced strawberries. You can’t go wrong!

Olive oil is this week’s ingredient of the week! I have a little more to say on this ingredient than I typically do, so if you’re interested, read on! Olive oil is a staple in the diet of many of the healthiest civilizations, like those in the Blue Zones and those following the Mediterannean Diet. While it has many known health benefits, quality matters big time!! Extra virgin is the highest grade of olive oil, and it is made by cold pressing olives, without the use of chemicals or excessive heat. What’s a little scary is that the federal government doesn't closely regulate labeling of extra virgin olive oil, so you may not be getting extra virgin quality even if that’s what the label says. Sometimes they are laced with canola oil and other flavorings to cut costs. Some things to look for when buying olive oil:

1. Look for a label that says extra virgin and ideally cold-pressed.

2. Shop for oils that come in a dark glass bottle - this protects the oil from oxidation and becoming rancid.

3. Look for a harvest or ‘pressed on’ date - this usually means the source if of higher quality.

A few other things to keep in mind. Olive oil should be stored in a dark place, away from light and heat in order to prevent it from going rancid. My go-to brand for olive oil is California Olive Ranch because I think it’s the best bang for your buck. For a list of trusted olive oil brands, check out this link here! Also, extra virgin olive oil has a smoke point of 325-375 degrees F. The smoke point is the point when your oil starts to break down and can then release chemicals and free radicals which are harmful to your body when ingested. Therefore, I recommend cooking with high-heat oils when cooking at high temperatures, like ghee and avocado oil. Read more here.

Ingredients:

• 2 cups almond flour

• 4 eggs

• ¼ cup maple syrup 

• ¼ cup Greek yogurt

• ¼ cup extra-virgin olive oil

• ½ teaspoon baking soda

• ½ teaspoon fine-grain sea salt

• ¼ teaspoon ground cinnamon

• Zest from 1 lemon or orange

Directions:

• Preheat the oven to 325 degrees. Grease a 10-inch cast iron skillet (or round 10 inch cake pan) with coconut oil or olive oil.

• In a large mixing bowl, mix together the almond flour, baking soda, salt, and cinnamon.

• In another bowl, combine the eggs, maple syrup, greek yogurt, olive oil and the zest of your lemon (or orange). Use a whisk to mix well. Pour the wet ingredients into the dry. Stir until combined, and then pour the mixture into your skillet.

• Bake for 30 minutes.

• Let cake cool before serving.

Health Benefits of Olive Oil:

• Olive oil is made up of mostly monounsaturated fatty acids, which can lower LDL cholesterol (bad cholesterol) raise HDL cholesterol (good cholesterol)

• It has powerful antioxidants that are anti-inflammatory

• Healthy fats, like olive oil, helps keep blood sugar levels balanced and keep us at a healthy weight

• It supports brain health (like focus and memory) because our brain is made up of mostly fatty acids

• Olive oil can have anti-aging properties due to an antioxidant called secoiridoids, which helps reduce cellular stress.

Sources and additional reading:

• https://health.usnews.com/wellness/food/articles/what-is-the-healthiest-olive-oil

• https://draxe.com/nutrition/olive-oil-benefits/ 

• https://drhyman.com/blog/2016/03/17/is-your-olive-oil-really-olive-oil/

• https://blackwillowwinery.com/60-minutes-adulterated-olive-oil-featuring-tom-mueller/

Gluten-Free Chocolate Tahini Brownies

With Valentines Day right around the corner, I was inspired to bake something chocolatey and delicious! These brownies are so decadent, you wouldn’t believe that they are somewhat healthy! At least a whole lot healthier than most other brownie options out there!

Ingredients:

• 3/4 cup tahini

• 1/3 cup maple syrup

• 1 tbsp melted and cooled coconut oil

• 1 1/2 teaspoons vanilla extract

• 2 eggs

• 1/3 cup unsweetened cocoa powder

• 1 tablespoon coconut flour

• 1/2 teaspoon baking soda

• 1/4 teaspoon salt

• 1/3 cup chocolate chips (my preference)

Directions:

• Preheat the oven to 350 degrees F.

• In a large bowl, add the tahini, maple syrup, coconut oil, vanilla extract and eggs and mix until smooth 

• In a small bowl, mix together cocoa powder, coconut flour, salt and baking soda.

• Gently fold the dry ingredients into the wet ingredients until the batter is smooth. 

• Fold in 1/3 cup chocolate chips into the batter. 

• Spread batter evenly into a parchment-paper lined or greased 8x8 pan.

• Bake for 22 minutes or until knife inserted into the middle comes out clean.

• After brownies have cooled a few minutes, drizzle with tahini or almond butter and a pinch of sea salt (optional).

Vegan Lemon Cheesecake

I’ve always loved cashews. They are such a satisfying and filling snack. They also remind me of my grandfather, who always had a small handful of cashews every evening. He lived to be 94 so he was clearly doing something right! Cashews are so versatile - they can be enjoyed plain as a snack, added to trailmix, made into cashew butter, used to top oatmeal or overnight oats with, etc… and recently, I have been using them all the time as a cream or milk alternative, like with this raw, vegan, cashew “cheesecake.” It might sound weird at first, but I promise, it is delicious! Also, it requires no baking and it so simple to make!

Ingredients:

Crust:

• 6 medjool dates, pitted

• 1 cup walnuts

• 2 tbsp coconut oil

• 1 tbsp maple syrup

• ¼ tsp salt

• ½ tsp cinnamon

Filling

• 2 cups cashews, soaked (for at least 4 hours) and drained

• ¼ cup full-fat coconut milk

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• Zest from one lemon

• ¼ cup of freshly squeezed lemon juice

• 1 tsp vanilla extract

• ⅛ tsp salt

Instructions:

• Line a 7-inch springform pan or 8-inch square pan with parchment paper

• Make the crust by adding dates, walnuts, coconut oil, cinnamon, maple syrup, and salt to a food processor and process until mixture is sticky (be careful not to overmix). Press the mixture into the bottom of the pan. 

• In a blender, combine cashews, coconut milk, cooled coconut oil, maple syrup, lemon zest, lemon juice, salt, and vanilla extract. Blend on high for about one minute or until you have a creamy and smooth mixture

• Pour filling on top of crust and let set in the freezer for at least 3 hours so that it completely sets. 

• Garnish with berries, citrus fruits, or nothing at all!

Notes: feel free to get creative with your cheesecake - create a second layer by adding in a large spoonful of a fruity jam, add in cinnamon, nutmeg, orange juice, and orange zest for a different flavor profile!

Health Benefits of Cashews

• Cashews are an excellent source of healthy dietary fats, which are essential for brain development and the absorption of fat-soluble vitamins (A, D, E, and K)

• They are high in magnesium, which is essential for the healthy development of bones, muscles, tissues, and the body’s organs. Magnesium also helps maintain maintain nerve function, keep bones strong, and even regulate blood sugar levels

• They are a good source of protein - this in combination with the healthy fats make cashews a snack that keeps you full and curbs cravings

• Once ounce of these nuts contain 31% of your daily copper intake, which helps your body process iron and strengthens your blood vessels.

Sources and additional reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cashews.html

• https://draxe.com/nutrition/cashews-nutrition/

• https://www.livestrong.com/article/385063-raw-cashews-benefits/

Healthier Oatmeal Raisin Cookies

Looking for a healthier oatmeal raisin cookie to satisfy your sweet tooth? Not only are these cookies soft and perfectly sweet, they are full are health-boosting ingredients, like sunflower seeds, flax seeds, coconut, and raisins! 

Ingredients

• 1 ⅓ cups rolled oats

• ⅓ cup oat flour (pulse oats until finely ground)

• 1/4 teaspoon baking powder

• 1/4 teaspoon baking soda

• 1 teaspoon cinnamon

• 1 teaspoon vanilla

• 6 tablespoons coconut oil, melted 

• ¼ cup coconut sugar (or brown sugar)

• 2 tbsp honey

• 1 egg

• 3/4 cup raisins

• 1/4 cup ground flax seeds

• ¼ cup sunflower seeds

• ¼ cup shredded coconut

• ¼ tsp of salt

Directions

• Preheat the oven to 350 degrees and line a baking sheet with parchment paper.

• In a mixing bowl, mix together all wet ingredients (coconut oil, honey, egg, vanilla).

• In a separate bowl, mix together all dry ingredients (oats, oat flour, baking powder, baking soda, cinnamon, brown sugar, raisins, ground flax seeds, sunflower seeds, shredded coconut, salt).

• Then using a rubber spatula, fold the oat mixture into the egg mixture. The dough will be a little crumbly, which is okay! If dough is too crumbly, add in another tablespoon of flour (coconut flour works well here).

• Form into about 15 cookies

• Bake the cookies for 12-14 minutes depending on the size of your cookies.

• Let cool and enjoy!

Mint Chocolate Chip "Milkshake"

This is a perfect summer dessert or afternoon treat. An actual mint chocolate chip milkshake is loaded with sugar and most likely contains artificial coloring or ingredients, which can lead to unstable blood sugar levels and other negative effects on our bodies and overall health. This version is loaded with nutrients from the spinach, mint, banana, and avocado, but is creamy, decadent, sweet, and refreshing! I promise you’ll be super satisfied with this “milkshake,” and you’ll feel much better afterwards too!

Ingredients:

(serves 2)

• 4 cups spinach leaves

• ¾  cup of fresh mint leaves (or 4-5 drops peppermint extract)

• 1 banana (frozen if possible)

• 1 cup full fat coconut milk

• 1/2 cup water

• ½ an avocado 

• 2 tbsp dark chocolate (shavings from a chocolate bar or chocolate chips)

• Handful of ice cubes

Directions:

• Blend all ingredients (except the chocolate) until smooth. 

• Add chocolate to the blended smoothie and stir.

• Top with additional chocolate shavings

I am all about adding fresh herbs to dishes to enhance flavor, but also because they are packed with nutrients! Mint might just be my favorite one out there; I even have two varieties growing in my brand new urban garden. It has a clean and refreshing taste and can add a whole new layer of flavor to any dish. Read on for the health benefits of cooking with mint.

Health Benefits of Mint:

• Mint can improve digestion because menthol increases bile in the stomach, which helps us digest foods more easily

• Mint helps soothe an upset stomach because the menthol helps relax the stomach muscles.

• It can combat bad breath because the antimicrobial properties in mint can kill off bacteria in your mouth

• Studies show it can improve alertness and cognitive function; the scent of menthol stimulates the hippocampus area in the brain, which is responsible for controlling focus and clarity

• Mint can even help you overcome the common cold because of its antioxidants and antibacterial properties, but also because it contains menthol, which helps relax muscles, opening up airways and relieving congestion 

Healthier Blueberry Crisp

Blueberries are finally in season and I am so happy! These tiny berries are little bursts of flavor, plus they are consistently recognized for their powerful nutritional benefits! Blueberries (and berries in general) are some of the lowest sugar fruits, which is better for your gut and balancing blood sugar levels. I love to sprinkle blueberries on top on my morning oatmeal, add them to my smoothies, and snack on them between meals. I also love to bake with them, and this healthier version of a blueberry crisp is the perfect dessert to serve for the upcoming Memorial Day Weekend. Serve with some vanilla ice cream (or coconut milk ice cream) and fresh strawberries for a patriotic and tasty dessert! Also, you can use this crisp recipe for any fruits of your choosing! In the summer, I’ll usually throw in some peaches or nectarine slices, along with some seasonal berries, for a quick and crowd-pleasing dessert.

Ingredients

For the filling:

• 1 ½ pints fresh blueberries (about 3 cups)

• 1/2 lemon, zested and juiced (optional)

For the topping:

• 1 cup rolled oats

• 1/2 cup almond flour

• 3 tbsp honey (or maple syrup)

• 3 tbsp coconut oil

• 1 tsp cinnamon

• ¼ tsp kosher salt

Directions:

• Preheat oven to 350

• Grease a 9 inch cast iron skillet or 9x9 inch baking dish with coconut oil

• In a small bowl, add lemon zest, lemon juice, and blueberries. Toss together. Add coated blueberries and all juices to your baking dish

• In a medium sized bowl, add oats, almond flour, maple syrup, coconut oil, cinnamon, and salt. Mix with hands until ingredients are combined. Crumble evenly over top of blueberries

• Bake for 35- 40 minutes or until surface is lightly browned and blueberries are bubbling

• Cool and serve (maybe with some coconut milk ice cream and strawberries!)

Health Benefits of Blueberries

• Blueberries are one of the best sources of antioxidants out of all popular fruits and vegetables

• These high levels of antioxidants (flavonoids in particular) prevent cell damage and protect us from chronic diseases like heart disease, diabetes, and even cancer

• The powerful antioxidants also help prevent against chronic inflammation in the body, which is the root cause of most diseases, like autoimmune diseases, heart disease, and anxiety/depression.

• They are great for brain health - many studies have found that eating blueberries could improve memory and cognition

• Blueberries have very high levels of vitamin K, which is necessary for blood clotting and bone metabolism

Sources and additional reading:

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-blueberries.html

• https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section6

• https://draxe.com/health-benefits-blueberries/

Grain- Free Chocolate Coconut Bites

I am obsessed with these chocolate coconut bites! They are my go-to guilt-free dessert these days. They taste like chocolate macaroons but are made with ingredients you can feel good about eating! There are only 2 tbsp of maple syrup in the entire recipe, yet the dessert bites still taste decadent and rich. Also, they take about 5 minutes to make. So simple!

Ingredients

• 1 tbsp coconut oil

• 3 tbsp unsweetened cocoa powder

• 2 tbsp pure maple syrup

• 1 tbsp + 1 tsp almond butter

• 1 cup unsweetened shredded coconut

• ½  tsp vanilla

Directions

• Melt coconut oil in a small saucepan over medium heat

• In a mixing bowl, add all ingredients

• Roll into 1 1/2 inch balls and place into a container.

• Store in the fridge or freezer.

Gluten-Free Apple Crisp

It’s hard to believe how delicious this alternative apple crisp can taste considering there are so few ingredients and almost no added sugar! You will get all the satisfaction you are seeking from a hearty apple pie, but with no guilt and with no digestive issues from inflammatory ingredients. It’s a win win! I love to top this with full-fat coconut yogurt or coconut ice cream. Mmmm I’m salivating as I write this. Luckily, Thanksgiving is right around the corner, and this will definitely be present on our dessert table :)

Easy substitutions:

• You can swap the apples for any seasonal fruit of your choices (plums, peaches…)

• You can use almond flour instead of coconut flour

• Can can add chopped almonds the the crumb topping for added nuttiness

Ingredients

• 4 medium sized apples (preferably local!)

• ½ cup coconut flour

• ¼ cup coconut flakes

• 4 dates pitted

• ½ lemon, juiced

• 1 tsp cinnamon

• ⅛ tsp salt

• 2 tbsp coconut oil (melted)

• 2 tbsp honey or maple syrup

Directions

• Preheat oven to 350

• Slice 4 apples into thin slices and place in baking dish

• Mix in ½ tsp cinnamon and juice of half a lemon

• To make the crisp, add: coconut flour, coconut flakes, dates, ½ tsp cinnamon, salt, coconut oil, and honey

• Blend ingredients together and crumble on top of apple mixture

• Cover with foil and bake for 25 min

• Take off foil and bake for 20 more mins