Almond and Cashew Milks

February 23, 2012 Kate

The benefit of making your own nut milks is that they don't contain any added thickeners, preservatives or other hard to pronounce ingredients. I definitely still use the store bought boxed milks, but I like to make my own as well. They are very easy to make and can be sweetened and flavored to your liking. I typically make mine plain so I can use them in different recipes and sweeten them according to the recipe. I have only made almond and cashew milk, but I think you could use other nuts as well or even sunflower seeds.

Recipe: Almond and Cashew Milk

Ingredients
1 cup of raw almonds or cashews, soaked overnight and rinsed
2-3 cups filtered water (depending on desired thickness) for almond milk or 4 cups for cashew milk
1-2 tsp vanilla extract to taste (optional or use vanilla beans)
Any sweetener to taste (optional)
dash of sea salt

Instructions
In a Vitamix or blender, combine the water and nuts
Blend on high for a minute or two until almonds turn into tiny pieces and cashew milk is smooth
The cashew milk is ready to go if you prefer a creamier milk
The almond milk needs to be strained through a nut mesh bag (cheese cloth has too large of holes, so layer it if you try that)
Store both milks in a sealed glass pitcher or jar in the refrigerator for 2-3 days

I use fresh unflavored almond milk in my Dairy Free Ranch Dressing recipe and also my Dairy Free Hot Cocoa Recipe.

Kate's Healthy Cupboard - Gluten Free Recipes

Homemade Hot Cocoa and Marshmallows

February 23, 2012 Kate

I thought this was a perfect recipe to post on a cold wintery day like today! I love when they say we are expecting an inch over night and you wake up to 6 inches of snow! I actually do like it since it means I get to spend the day in the kitchen!!!

As I have stated before, I loooove marshmallows. All of us girls in the family tend to go through a bag of them in no time. I saw a recipe for homemade marshmallows using honey and knew I had to try it. I have to give Jenni at The Urban Poser credit for the marshmallow recipe, but I'll take credit for the cocoa recipe!

The marshmallows need some time to dry out so plan to make them a day ahead of time. It is a pretty straight forward recipe, but I learned a few things while I was making them. First, use a large saucepan to boil the honey and water. You will never reach 240 degrees unless the mixture is boiling rapidly and a small saucepan will not allow for that! I learned the hard way and watched it boil over and then watched the temp standstill for what seemed like an hour because I couldn't turn it up without it boiling over. It should only take 7-8 minutes to get hot enough. Second, wet your hands slightly when trying handle and cut them. They are extremely sticky until you can get them cut and the sides can dry out. It works well to use kitchen scissors to cut them into desired shape and size.

Follow this recipe and video for the marshmallows. She also gives some yummy suggestions of what to coated them in for an additional treat. It makes quite a few large marshmallows.

I make my own nut milks and used that in this recipe. You can certainly used boxed non-dairy milks instead. Make sure to read my notes under variations if you use boxed milks. The cocoa recipe makes one cup so feel free to double it like I do so it fills my venti size mug!

Recipe: Hot Cocoa

Ingredients
1 cup homemade nut milk*
2 tbsp full fat coconut milk (optional, but makes it creamier)
1/4 tsp vanilla extract
1 - 1 1/2 tbsp Lakanto or Wholesome Sweeteners Zero or Coconut Palm Sugar*
2 tsp cocoa or cacao powder

Instructions
Combine all of the ingredients in a Vitamix or blender and blend until combined. This mixes it best and makes it a bit frothy.
Pour mixture into a sauce pan and bring it to just about a boil.
Reduce heat and simmer for a couple minutes, stir it while it simmers.
Pour into a mug, top with marshmallows and enjoy!

Quick notes
*I make my own almond and cashew milk to use in recipes. You can certainly use a boxed almond or coconut milk. If you use a vanilla flavored milk, you may want to omit the vanilla extract and reduce the sweetener.
*Remember that the marshmallows will add additional sweetness.

Variations
You could add any extracts besides vanilla for a different flavor. I would suggest almond, peppermint, coconut, orange or hazelnut. You may need to add a smaller amount, especially with peppermint!
For a higher protein drink, add some vanilla egg white protein or vanilla whey if you can tolerate dairy. Blend it with all the other ingredients. Some brands may clump when you heat it, add the hot mixture back into the blender before serving.

Let me know how you choose to flavor it!!!

White Chocolate Macadamia Nut Cookies

February 22, 2012 Kate

This cookie combination is one of my favorites! White chocolate doesn't have the health benefits that dark chocolate has but, it was necessary for this recipe! In Fact, white chocolate really isn't chocolate. It contains cocoa butter, a product of the cocoa bean that is also used to produce chocolate. The cocoa butter, which does have a faint chocolate flavor is combined with milk, sugar and often other flavoring ingredients such as vanilla in order to create white chocolate. With that said, white chocolate contains far more sugar and dairy than dark chocolate. The darker you get, the less dairy and sugar content the chocolate will have.

Macadamia nuts are one of my favorite nuts for taste and health benefits. Most nuts are typically higher in omega 6 fats, macadamia nuts being one of the lowest. Most of us get too many 6's and that is a pro-inflammatory fat when it is out of balance with omega 3's. Omega 3's are your anti-inflammatory fat that is typically low in the typical diet. Macadamia nuts have had a bad reputation for a long time, mostly because they are high in fat. However, between 78 to 86 percent of the fat is monounsaturated, the good for you, heart-healthy kind of fat. In addition, macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat).

So the white chocolate may be higher in sugar, but at least the nuts in this recipe are one of the best nuts for you!

This recipe was adapted from cookie recipes from Elana's Pantry

Recipe: White Chocolate Macadamia Nut Cookies

Ingredients
2 1/2 cups almond flour*
1/2 tsp baking soda
1/2 cup vegan organic palm oil shortening
1/4 cup honey*
1 tbsp vanilla extract
2/3 cup toasted macadamia nuts
2/3 cup white chocolate chips or chunks
1/4 tsp sea salt

Instructions
Place the nuts in a dry skillet over medium high heat and lightly toast, let cool
Add the shortening, honey and vanilla to a bowl and cream with a hand held mixer
In another bowl, combine the flour, soda and salt
Combine the two bowls together and mix well
Fold in the chips and nuts until well combined
Using a cookie scoop, place cookies on a parchment lined cookie sheet
Use your palm and flatten the cookies out
Bake at 350 for about 8 minutes

Quick notes
*I used Bob's to see if it would work and it did. I know that Honeyville will absorb a bit more of the shortening and possibly work even better.
*This can be made with less sugar using Nature's Hollow Honey made with Xylitol. I did that and it tasted great!
Makes about 18 cookies depending on the size.
I recently decided to freeze these, so delicious right out of the freezer!

Typing this recipe makes me want to make more of these since they disappeared so fast!!!

Cauliflower Fried "Rice"

February 21, 2012 Kate

OK, so this isn't exactly like eating rice, but it sure is delicious! I typically wouldn't roast or steam cauliflower to eat, my preference has always been broccoli. Cauliflower has been used in numerous recipes in place of potatoes and rice for a few years. I decided to give it a whirl and loved the result!

I remember making fried rice as a kid with the left over rice from Chinese food. It just wasn't complete until you fried the egg and drizzled the hot pepper oil over it to give it a kick. I haven't had rice like that in years, like many years! That's just not something I'd ever order out due to all the vegetable oil they use and the soy sauce being full of gluten. Soy sauce is not an option anymore since it contains gluten. I used Coconut Aminos instead and think it tastes similar to soy sauce...from what I remember.

Coconut Aminos is a soy-free sauce, containing 17 amino acids, is dark, rich, and salty. It is made simply from raw coconut tree sap and sun-dried sea salt. It is naturally gluten free and lower in sodium than soy sauce. It is great for salad dressings, dips and any Asian inspired recipe that calls for soy sauce!

Recipe: Cauliflower Fried "Rice"

Ingredients
1 head of cauliflower, chopped
3 eggs
1/4-1/2 cup onions, chopped
1-2 bunches green onions, chopped white and green parts
2 cloves garlic, minced
1 tbsp refined coconut oil
1 tbsp toasted sesame oil
2 tbsp Coconut Aminos
1-2 tsp Hot Pepper Sesame Oil
dash of salt if desired (I didn't use, coconut aminos are salty enough for me)
Instructions
Steam the cauliflower until very soft
Use a potato ricer or food processor to turn cauliflower into "rice" pieces and set aside
Whisk the 3 eggs and add to an oiled (coconut oil) medium sized hot skillet
Scramble the eggs until they are still slightly wet and place in a bowl.
Clean the skillet, add coconut oil and saute the onions and garlic until onions are translucent
Add the cauliflower and green onions and fry on medium high heat so cauliflower starts to brown
Stir occasionally and add in the egg and toasted sesame oil once the cauliflower is getting to desired brownness
Remove from heat and add in Coconut Aminos and drizzle with the Hot Pepper Sesame Oil, stir until combined
Variations:Feel free to add chicken or extra vegetables such as peas, carrots, shredded cabbage or sprouts. You can also top with some toasted sesame seeds if you want.Quick Notes:
You can find Coconut Aminos in the Asian aisle at Whole Foods or Vitamin Cottage or online.

Let us know if you can get your kiddos to eat this vegetable!

Coconut Cashew Dip

February 19, 2012 Kate

Initially I was trying to create another frosting option for my sugar cookie recipe. I went for the soaked cashew method that so many raw desserts are made from. Cashews are a sweeter nut and work really well as the base for dips, spreads, fillings and more. Their mild sweetness and smooth texture add body and flavor to dishes. The Raw Food world uses them a lot and I have been experimenting with them as well.

My concoction didn't really turn out like frosting. I just wasn't digging the idea of spreading it on a cookie, it didn't wow me! I did like the taste...a lot! I decided to grab some strawberries and apple slices and dip away. Yum! I imagine you could get really creative and find many uses for this dip. I have another recipe coming soon that uses this as a drizzle.

I would have to say that cashews may be my favorite nut. It's a toss up between macadamia nuts and cashews, but I love the sweetness cashews have. Did you know cashew nuts are actually the seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. While cashew apples are not some we enjoy in the United States, they are regarded as delicacies in Brazil. Who knew?

Cashews are full of healthy fats, powerful antioxidants and many important minerals. Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Their high copper content gives the seeds the power to eliminate free radicals and they are also a good source of phytochemicals. Cashews are particularly rich in magnesium. We all know that calcium is necessary for strong bones, but magnesium is as well!

Recipe: Coconut Cashew Dip

Ingredients
1/2 cup raw cashews, soaked (at least an hour)
1/3 cup coconut milk*
1 tbsp full fat coconut milk
1 tbsp virgin coconut oil
2 vanilla beans scraped or 1/4 tsp vanilla bean powder or 1/2 tsp vanilla extract
1 1/2 tbsp Swerve, Erythritol or sweetener of choice

Instructions
Add all of the ingredients into a Vita-Mix, blender or a food processor should work. If using a food processor, I would run your sugar through a blender or coffee grinder so it's not grainy.
Blend until well combined and smooth
Store in the refrigerator

Quick notes
*I used So Delicious Sugar Free Vanilla Coconut Milk. Any non-dairy milk will work but you may want to add additional vanilla if using a plain milk.

I want to hear what you dip in this or spread it on!

Sunflower Seed Herb Crackers

February 16, 2012 Kate

I love sunflower seeds. I'm not talking about the shelled ones that look like a dip in your mouth and are waaaaay to much work for a tiny seed. I'm talking about raw seeds tossed on salads, added to breads and granolas, sprinkled over vegetable dishes and now used to make these yummy crackers.

These little guys are packed with protein and healthy fats, along with many other nutrients. Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E helps keep free radicals from oxidizing cholesterol. They are also high in many minerals including, Calcium, iron, manganese, zinc, magnesium, selenium, and copper. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities. They are also one of the best sources of B-complex group of vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

So basically you're getting a handful of nutrients in every cracker you munch on. Feel good about eating crackers, not guilty or bloated from the gluten, preservatives or added sugars of prepackaged crackers.

Recipe: Sunflower Seed Herb Crackers

Ingredients
1 1/2 cups raw sunflower seeds
1/4 cup roasted sunflower seed butter (Marantha is my favorite)
1 egg
3/4 tsp basil
1/2 tsp thyme
1/2 tsp parsley
1/2 tsp garlic powder
1/2 tsp sea salt plus some to sprinkle

Instructions
In a food processor, pulse the sunflower seeds into a fine meal
Add the sunflower seed butter, egg and all seasonings and pulse until well combined
Dough will clump together and create one big ball
Place dough on a piece of parchment paper with additional parchment place over the top
Use a rolling pin to roll the dough out between an 1/8 and 1/4 inch thick
Slice with a pizza cutter or sharp knife into desired size crackers
Place the bottom piece of parchment paper with dough onto a cookie sheet
Bake at 350 for 12-15 minutes until brown
Sprinkle with a little sea salt as soon as crackers come out of oven

Quick notes
There will be a lot of oil on the crackers as they bake. This is what will give the crackers their crunch. It will disappear shortly after they have been out of the oven. Make sure to sprinkle the additional salt on them while the oil is still present so the salt sticks.

Let us know how you choose to top your crackers!

Nutty Fudge

February 14, 2012 Kate

Happy Valentine's Day! I'll keep it short and sweet today. Here's what I will be treating myself to and not feeling the least bit guilty about! It's the last day of chocolate recipes for a bit, so enjoy!!!

Recipe: Nutty Fudge

Ingredients
2 cups of raw nuts (I use almonds and cashews)
3/4 cup nut butter (I use fresh grind almond butter)
2/3 cup virgin or refined coconut oil
1/2 cup cocoa or cacao powder
2/3 cups dark chocolate chips or broken chocolate bar
1 1/2 tsp vanilla
1/2 - 2/3 cup powdered Swerve, or coconut palm sugar
1/4 - 1/2 tsp sea salt (omit if using a salted nut butter)

Instructions
In a food processor, chop the nuts until they are in small pieces
In a bowl placed over a pan of simmering water, melt the coconut oil, cocoa powder and chocolate chips
Add chocolate mixture, nut butter, vanilla, salt and sugar to food processor and mix well
Pour mixture into chocolate molds or into a pan. Size of pan can vary depending on how thick you want the fudge to be
Place in the freezer to set. Best to store in the freezer too

Quick notes
Run whatever sugar you choose to use through a blender or spice/coffee grinder to powder it. If you choose not to, it will result in grainy fudge. Liquid sweetener would probably work fine in this too.

Wishing you all lots of love today and everyday!

If you want to try Swerve or need to order more, use coupon code KATE10 for a 10% discount. Swerve is my favorite sugar replacement. It is the only sugar alcohol that will not cause tummy troubles and it does not raise blood glucose levels.

If you are an Amazon shopper, would you be so kind to use my affiliate link to make your purchases. It is at no cost to you, it does provide a tiny kickback to Kate’s Healthy Cupboard. This allows me to continue making and testing recipes for free. Thanks so much!!

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Coconut Truffles

February 13, 2012 Kate

I promise I will tone it down a bit with the chocolate after Valentine's Day. Chocolate just makes everything better and is so fun to work with.

I created these truffles to be very low in sugar with a bit of added protein. There are numerous variations to this recipe so feel free to experiment.

Recipe: Coconut TrufflesIngredients
1 3/4 cup coconut chips or unsweetened shredded coconut
1/4 cup full fat coconut milk (I used Thai Kitchen for it's thickness)
1/4 cup vanilla egg white protein or any vanilla protein
1 1/2 tbsp virgin coconut oil
1 - 1 1/2 tbsp powdered* Swerve for no sugar option or coconut palm sugar
1/2 tsp vanilla
Coating:
1/3 cup dark chocolate
1 tbsp cacao butter* or virgin coconut oil
2 tbsp finely ground coconut (optional)

Instructions
Place all of the ingredients (except chocolate coating) in a food processor and pulse until well combined
Form into 1 inch round balls and place on a parchment lined cookie sheet or plate
Place in the freezer for an hour
Coating:
Place a mixing bowl over a pot of simmering water and melt the chocolate and cacao butter or coconut oil
Roll each ball in the chocolate and remove using a spoon
Sprinkle the finely shredded coconut on each ball as soon as you take them out of the chocolate
Return the balls to the freezer for the chocolate to set
Store the truffles in the refrigerator so the inside is soft

Quick notes
*Run whatever dry sweetener you choose through a blender to powder it. If you don't, it will create a grainy texture.
*Cacao Butter is what gives these there smooth hard coating. Coconut oil works too, just not as smooth looking

Variations
You could leave the protein out but will need to add more coconut to absorb some of the moisture.
You might be able to use a liquid sweetener but will need to add more coconut or you could add some almond flour. This will create a different taste but still might be good.
You could stick one whole almond into each ball and create an Almond Joy Truffle.

Let us know what variations you create!

Sugar Cookies With Strawberry Frosting

February 11, 2012 Kate

The great thing about sugar cookies is that they can work for every holiday and occasion. There seems to be a cookie cutter for just about everything.

This frosting is also versatile for any occasion and could be made plain white with additional flavor extracts to fit your needs. I couldn't decide if I call it icing or frosting, so I googled the difference. "Frosting is thicker, creamier, and fluffier than icing. It contains butter and fats, which generally make it richer than icing, and it is more moist and softer than icing." This is definitely frosting! It kind of reminds me of a cool whip frosting in terms of the texture. I do not like cool whip, but love this!

I used a few ingredients in the frosting that may not be something you have stocked in your kitchen. The good news is Whole Foods and Vitamin Cottage carry them both. Organic Vegetable Shortening made from palm oil is what gives this it's consistency and whipped texture. Palm oil, not to be confused with palm kernel oil, is a saturated fat like coconut oil. It has numerous health benefits that include antioxidants and the possibility to increase HDL cholesterol. This shortening is trans-fat free and is what gives cookies their chewiness and crusts their flakiness. So if you miss the way your baked goods use to taste with Crisco, this is a healthy replacement!

Another ingredient you will see is arrowroot powder. Arrowroot is a starch from the taro root. This is used to thicken up the frosting. It is a great replacement for cornstarch when trying to thicken sauces, soups, etc. Typically 1 tablespoon thickens a cup of liquid. It can also be used as asubstitute for rice flour in a recipe for those of you that are completely grain free. Typically 1 part arrowroot to 2 parts rice flour is the general rule. I also add it to recipes to keep them from getting to crumbly. You will see it in my Sweet Potato Biscuit Bites recipe and the Banana Nut Muffin Bites recipe. I use Bob's Red Mill found in the baking aisle of the grocery stores or you can order it online.

Recipe: Sugar Cookies With Strawberry FrostingIngredients
2 3/4 cup almond flour (I used Honeyville)
1/4 tsp soda
1/4 tsp salt
1 egg
1/8 cup full fat coconut milk, chilled*
1 tbsp vanilla extract
1/4 cup honey or more to taste*
Frosting:
1/4 cup palm shortening
1/8 cup coconut oil (I used virgin for coconut flavor)
1/8 cup arrowroot powder
1/8 cup honey
1 1/2 tsp vanilla extract
2 fresh or frozen strawberries

Instructions
Cookies:
Beat egg, vanilla, honey and coconut milk until well combined
In a large mixing bowl, mix the almond flour, soda and salt
Add the wet ingredients to the dry ingredients and mix well
Refrigerate dough for an hour
Take 2 pieces of parchment paper and place half the dough in between it and roll out to between 1/4 and 1/8 inch thickness
Use a cookie cutter to cut cookies and place on a parchment lined baking sheet
Bake at 350 for 8-10 minutes
Frosting:
In a food processor or Vitamix, combine all ingredients and blend until fluffy
Frosting should be used right away or stored in the frig. This can be made a couple days ahead of time. You will need to use a hand mixer to re-fluff it once it reaches room temperature.

Quick notes
*I like to use Thai Kitchen Full Fat Coconut Milk. It tends to be the thickest. It is important to chill it to get the thick cream off the top for this recipe.
*If you use Nature's Hollow Xylitol Honey, you may want to add some additional Lakanto or Wholesome Sweeteners. I added 2 tablespoons to sweeten it a bit more.
To store the cookies, place them on a cookie sheet and put in the freezer for an hour. This causes the frosting to harden so you can stack them in a storage container. Store the cookies in the refrigerator.

Variations
Any berry could be used in this frosting. You can also leave it out completely and add more vanilla extract along with some almond extract or any other flavor you'd like.

Let us know what you choose for your frosting!!

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Peanut Butter Banana Cups

February 10, 2012 Kate

If you like peanut butter and banana sandwiches, you are definitely going to like this treat! I typically opt for almond butter or some other nut butter over peanut butter in my diet. This could easily be made with any other nut butter but I felt peanut butter is what goes best with bananas. Didn't Elvis make that sandwich famous?

I've decided that you just can't go wrong with peanut butter mixed with just about anything!!! This is such an easy grain free treat that has some protein to keep blood sugar levels from going crazy. This is a much better choice than any other peanut butter cups you can buy!

Recipe: Peanut Butter Banana CupsIngredients
1 ripe banana
3/4 cup unsweetened peanut butter (I prefer the fresh grind)
Between 1/8 and 1/4 cup honey or Swerve for no sugar option
3/4 tsp vanilla extract
2 1/4 tsp coconut oil, melted (refined for no taste, virgin for coconut taste)
1/4 plus 1/8 tsp sea salt (omit if using jarred peanut butter with added salt)

Instructions
Cut the banana into slices between 1/4 and 1/2 inch thick
Mix all the remaining ingredients in a bowl
Place a bit of peanut butter to cover the bottom of each hole in a mini muffin tray*
Place a banana slice into each hole on top of the peanut butter
With a spoon, scoop the peanut butter onto each banana slice and cover completely
Place in the freezer to set
Store in the frig or freezer

Quick notes
*I prefer using a silicone mini muffin tray. It's easier to bend and get the cups out. I also use these for molding chocolates and baking muffins. It's worth the tiny investment!
Makes about 12 cups

Spiced Sweet Potato Fries

February 8, 2012 Kate

Homemade french fries are definitely grain free but I choose not to eat white potatoes. I do not miss them when I can enjoy sweet potato fries instead! Sweet potatoes are full of nutrients, including antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.

Soggy or not, I love these fries. One way to avoid mushy fries is to soak the potatoes. Sounds weird since you'd think you are creating more moisture. Soaking will pull out the starch, which reduces the water content. Less water means less steaming the oven.

These guys can be fixed so many ways, with so many different flavor profiles. They can sweet and turned into dishes that are basically desserts or they can be savory with a bit of spice. I went with a spice blend for these, but I looooove these fries just with sea salt. You really can't go wrong with whatever you toss on these, get creative!

Recipe: Sweet Potato Fries

Ingredients
2 medium sweet potatoes, peeled, soaked* and sliced into fries (you can try a mandoline, but my really high quality one had a hard time slicing them)
1 tbsp refined coconut oil or macadamia nut oil*
1/2 tsp sea salt
1/2 tsp chili powder
1/4 tsp cumin
couple dashes of cayenne or more for spicier

Instructions
Place potatoes in a bowl and toss with oil. Make sure all the fries get coated
Sprinkle seasoning over the fries and toss again
Place fries on parchment lined cookie sheet(s)
Bake at 475 for about 15 minutes. Flip fries half way through to get more than one side browned

Quick notes
*A lot of recipes call for olive oil. Olive oil is not a high heat oil and these are baking at 475. If the olive oil is inside a recipe such as meatloaf, it's fine because the internal heat will not reach 475.
*Soak the potatoes for at least 30 minutes. You can read why in the second paragraph above. Too much oil does keep them from getting crispy. If you prefer crispier fries, you could use less oil or try spraying the fries with Spectrum Coconut Oil Cooking Spray. They cook faster and will be a bit drier inside.

Variations
These are great with just salt or you could go with a sweet approach. Try a little cinnamon or a pumpkin pie spice blend.

Let us know how you spice them!!

Raw Chocolate Chip Cookie Dough Truffles

February 7, 2012 Kate

Who doesn't love raw chocolate chip cookie dough! I think I almost like it better than the cookies. These little gluten free treats are full or protein and can be made with or without the chocolate coating. This recipe was created for raw dough in mind, it is not an actual cookie recipe of mine. I do not know if these will turn out if you choose to cook them. They do not have baking soda in them so they may be a bit flat, but still good I imagine!

I added vanilla egg white protein to these just like I did with the Peanut Butter Protein Balls. It is an option, but adds additional protein to this treat and you would never know it's in there! I am going to be experimenting with plain egg white protein in the next couple months. I think it's a great way to get some additional protein in recipes without knowing it's there! It's like cooking with egg whites so it should be an easy adjustment in recipes for me. If you haven't yet, try some of the recipes I have already created with the added protein. Grain Free Thin Pancakes, Peanut Butter Protein Balls, Grain Free Almond Nut Joy Granola and Grain Free Banana Nut Granola.

Recipe: Raw Chocolate Chip Cookie Dough TrufflesIngredients
1 cup almond flour (I used Bob's)
1/4 cup vanilla egg white protein or use additional almond flour
1/4 cup coconut oil, melted (refined for no flavor, virgin for coconut taste)
1 tbsp non-dairy milk such as coconut milk (omit if using honey or other liquid sweetener)
1 1/2 tsp vanilla (2 tsp if not using vanilla protein powder)
1/4 tsp salt
1/4 cup Swerve Confectioner's or powdered (run through blender or coffee grinder) Swerve, coconut palm sugar or honey
1/4 cup dark chocolate chips
Chocolate Coating
2/3 cup dark chocolate chips
1 1/2 tbsp cacao butter or coconut oil (cacao butter info)
Instructions
Mix flour, protein powder, salt and sweetener in a bowl
In a smaller bowl, mix all the wet ingredients and pour into the dry and mix well
Fold in the chocolate chips
Roll into inch size balls and place on a plate or lined cookie sheet
Place in the freezer for 30 minutes
Chocolate Coating (optional)
In a double broiler or in a saucepan placed over simmering water, melt the chips and cacao butter or oil
Once melted, remove from heat and dip each ball into the chocolate with a spoon and return to the plate or cookie sheet
Place the balls back into the freezer for the chocolate to set
Store in the frig or freezer
Makes about 12 truffles

If you are hesitant to buy egg white protein, don't be! I promise you will put it to good use in my recipes and not to mention all the benefits in protein from eggs!!

Grain Free Honey "Wheat" Crackers

February 6, 2012 Kate

If you enjoy the Grain Free "Wheat" Crackers, you will also enjoy these slightly sweetened grain free crackers! I thought it would be cute to make heart shaped crackers for Valentine's Day, but these can be made into any shape a cookie cutter comes in or just plain squares.

Recipe: Grain Free Honey "Wheat" Crackers

Ingredients
1 1/4 cups almond flour (I used Bob's)
1/4 cup raw almonds, finely chopped
1 TBSP ground flax seed
1 egg
1 TBSP macadamia nut oil (or refined coconut oil)
2-3 tbsp honey
1/2 tsp sea salt

Instructions
Combine flour, chopped almonds (use a food processor to pulse into very small pieces/meal), flax and 1/2 tsp sea salt in a bowl
Whisk an egg and add honey and oil, combine into flour mixture
Place dough on a piece of parchment paper and place another piece on top of the dough
Roll out the dough to about 1/8 inch thick
Use a knife or pizza cutter to cut into 1 1/2 inch squares (makes about 24 crackers). You can also use a cookie cutter
Bake at 350 for 12-15 minutes or desired crispiness

Making any of the cracker recipes into different shapes is a great idea for kids. These are a MUCH healthier option that goldfish! Enjoy!

Mexican Meatloaf

February 5, 2012 Kate

Here's a new twist on meatloaf. I'm not sure I really liked meatloaf as a kid. It was kind of like mystery meat, a mound of meat and who knows what else. Well, now that I like to cook, meatloaf is so easy and so good! I took a bit of a different approach than the traditional ketchup topped loaf.

I love Mexican spices and flavors and wanted to try them in meatloaf. I also love anything and everything that has to do with avocados! If you slap guacamole on something, I'll eat it. Typically meatloaf has a layer of cooked ketchup on top and then is served with more ketchup on top. I thought avocado or guacamole served on top sounded awesome!

Not to mention how good avocados are for you. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

For those of you that love avocados as much as I do, I am going to experiment with using it as the base for some creamy desserts soon!

Recipe: Mexican Meatloaf

Ingredients
2 lbs grass-fed ground buffalo or ground beef
3/4-1 cup diced onions
2 garlic cloves, chopped
1 cup 505 Flame Roasted Chilis
2 tbsp refined coconut oil
2 eggs
1 1/2 - 2 cups cilantro, chopped
1 1/2 tsp Penzey's Adobo Spice Blend*
1/2 tsp sea salt

Instructions
Saute onions, garlic and spices in a pan with coconut oil
Once onions are translucent, remove from heat and add the chilis and cilantro
In a mixing bowl, whisk the eggs. Add the meat and onion mixture, mix with hands
Form into a loaf in a cake pan or casserole dish with sides. There will be a lot of moisture that comes out of the meat.
Bake at 325 for an hour
Remove meat from the pan or pour excess liquid out
Slice it and top with guacamole, slices of avocado or salsa

Variations
You don't have to use the 505 brand, but they have a better and different flavor than regular canned chilis.
The Adobo Spice is one of my favorites and worth purchasing. You can spice it yourself using garlic powder, onion powder, Tellicherry black pepper, Mexican oregano, cumin and cayenne red pepper.

This recipe could also be done with ground chicken or turkey. I love ground turkey, but it can be a bit dry. I think there is enough moisture in this that it might turn out great. Let us know if you try it!

Double Chocolate Gooey Brownies

February 4, 2012 David

Enough said! Let's just get right to the recipe!!

But first, I want to talk about honey, raw honey. I should specify that I use raw honey in my recipes for the health benefits it provides. Raw honey is not only an anti-bacterial, anti--viral and anti-fungal substance, but it also contains many phytonutrients. When raw honey is extensively processed and heated, the benefits of these phytonutrients are largely eliminated. Make sure to always buy raw.

When my recipes call for honey, I use raw honey unless I want to go lower on the amount of sugar in a recipe. When that's the case, I use Nature's Hollow Honey that is sweetened with Xylitol. Xylitol is a safe natural sweetener made from birch trees. Xylitol is not only safe, but it's also good for teeth and stabilizes blood sugar levels without the bad side effects of sugar and artificial substitutes.

Another benefit besides being a great sweetener, Xylitol can activate the glutathonie pathway in the body. Glutathonie is one of the bodies most powerful antioxidants. Red blood cells take up xylitol quickly and fight free radical damage.

The recipe will be delicious regardless of what honey you choose to use. I find that Nature's Hollow is not as sweet as raw honey so you may need to adjust the amount a tiny bit. As with any recipe and sweetener, I add less than what's called for and taste it before adding the full amount.

Recipe: Double Chocolate Gooey Brownies

Ingredients
1 1/2 cups roasted almond butter
1/2 cup almond flour (I used Bob's Red Mill)
1 cup dark chocolate chips, divided in half (Use Enjoy Life Brand for dairy free)
1/2 cup honey
1 egg
1 tbsp vanilla extract
1/4 tsp baking soda
1/4 tsp sea salt

Instructions
In a double boiler or in a pan over simmering water, melt 1/2 cup of the chocolate chips with the almond butter
In a small mixing bowl, mix the almond flour, baking soda and salt and set aside
In a large bowl whisk the egg, add the melted mixture, vanilla and honey
Add the dry ingredients to the wet and mix well
Fold in the additional 1/2 cup chocolate chips
Pour the mixture into a greased 8x8 glass pan for thick gooey brownies or into a larger glass pan for thinner brownies
Bake at 350 for 25-30 minutes for the 8x8. A larger pan will take less time

Variations
Any nut butter will work in this recipe. I used Whole Foods fresh grind almond butter. You could add chopped nuts to this if you desire, fold in with the additional chocolate chips.

I love under cooked gooey brownies and that is exactly what you get with this recipe! I have not tried using anything larger than an 8x8 pan. Please let us know if you do and if they are still as gooey!

Chocolate Peanut Butter Protein Balls

February 3, 2012 Kate

How can you go wrong when you mix chocolate and peanut butter, you can't! I typically don't eat peanut butter since it is a legume not a nut. I did however have one of these and there is something about peanut butter that's just a little bit tastier than almond butter. An exception would be Justin's Nut Butter Maple and Vanilla Almond Butter. Those would be ridiculously good in this recipe! These could certainly be made with any kind of nut butter or sunflower seed butter (which is awesome! I prefer Marantha brand over any of the others) if you have nut allergies. I will be creating a coconut butter truffle in the near future as well.

These little guys are packed with protein from the peanut butter and the added vanilla egg white protein powder. It adds a little bit of vanilla flavor and is so hidden in there, no one would know they were eating it! I imagine it can be replaced with a vanilla whey protein powder if you can handle dairy (whey is typically not the issue for people, it's the casein that is found in dairy products such as cheese, milk, yogurt, etc.) It could also be left out completely but I suggest taking advantage of the additional protein content!

I used Cacao butter (literally the pure oil of the cacao bean, which comes directly from the cacao tree, and is what white chocolate is made of) and dark chocolate chips for the chocolate coating. The butter is what gives it the smooth hard texture. Cacao butter has no sugar in it and is full of nutrients! Cacao Butter, Cacao Beans, Cacao Powder, Cacao Nibs and Cacao Paste are packed with minerals and antioxidants, including polyphenols, catechins and epicatechins that help to fight off free radicals, giving you a healthy, complete superfood. In addition, flavonols help the body produce Nitric Oxide, a compound essential for proper heart function. So enjoy these treats knowing you are eating something with great health benefits instead of eating a Reese's Peanut Butter Cup!!

Recipe: Chocolate Peanut Butter Protein BallsIngredients
1 cup natural peanut butter (I prefer fresh grind from Whole Foods or Vitamin Cottage)
1/3 cup honey or Swerve for low sugar option
1 Tbsp refined coconut oil, melted (virgin if you want a coconut taste to it)
1 tsp vanilla extract (1 1/2 tsp if you are not adding vanilla flavored protein powder)
1/4-1/2 cup almond flour, depending on liquid or granulated sweetener used (I use Bob's Red Mill)
1/4 cup vanilla egg white protein (use 1/4 cup more almond flour if you don't add this in)
1/2 tsp sea salt (omit if using jarred peanut butter with added salt)
Chocolate Coating:
2/3 cup dark chocolate chips
1 1/2 tbsp cacao butter (refined coconut oil will work)

Instructions
Mix all of the ingredients (except chocolate coating) in a bowl
Roll the mixture into one inch balls and place on a parchment lined cookie sheet. Place in the freezer for 30 minutes
In a double broiler or in a sauce pan over a pot of simmering water, melt the chocolate chips and cacao butter. Let cool for a few minutes
Dip the balls into the chocolate with a spoon and place back on the cookie sheet
Return the balls to the freezer until chocolate hardens
Store in the frig or freezer in an airtight container

Quick notes
This makes about 16 balls. Whole Foods sells single serve packets of the Jay Robb Vanilla Egg White Protein if you don't want to buy an entire container. The packet is 1/4 cup.

Variations
If you want to decrease the sugar in the recipe, I suggest using Nature's Hollow Honey made with Xylitol.

Garlic Squash "Bread"

February 2, 2012 Kate

Ok, I'm not going to lie, this doesn't taste anything like glutinous garlic bread. The recipe is so similar to garlic bread but just on squash and I couldn't think of anything else to call it. I absolutely love summer squash and eat it on a regular basis either sauteed or as oven fries. This is an easy way to add some vegetables to your meal and can be spruced up with some freshly grated parmesan or mozzerella cheese if you can tolerate dairy. I can't but it sure does sound good!!

Recipe: Garlic Squash "Bread"

Ingredients
2 large yellow summer squash
1-2 tbsp extra-virgin olive oil or organic butter, melted
3-4 garlic cloves, crushed
2 tbsp fresh parsley, chopped
sea salt to taste

Instructions
Slice the squash lengthwise in half like you would with garlic bread. Then cut each half in half again
Place on a greased cookie sheet and brush oil or melted butter on the top of each piece
Sprinkle the garlic and sea salt onto each piece (add cheese at this time)
Bake at 400 for about 8 minutes then remove to add parsley. Turn to oven to broil and place squash back into the oven for 2-4 more minutes until browned

I know this may not be bread, but at least after you eat 4 pieces you won't feel guilty and bloated!!

Coconut Covered Frozen Strawberries

February 1, 2012 Kate

It's February 1st and Valentine's Day is only a few weeks away! I have lots of chocolate recipes for you in the next couple of weeks. I have eaten more chocolate in the past month than I probably ever have! I love baking and cooking, but testing recipes numerous times is bound to start showing up on me soon!!! I think it's time to start focusing on main dishes and vegetables for awhile!

So I have another confession besides telling you about all my chocolate consumption, I'm addicted to Pinterest! Just one more thing to waste time on, but it is pretty cool. There are tons of grain free recipes on Pinterest that I want to try or healthify to share with you. I have seen a recipe for yogurt covered frozen strawberries a couple of times now and decided I needed to create something similar. I thought now was the perfect time with Valentine's Day just around the corner. Chocolate covered strawberries are always a hit, but I wanted to try something different. Yogurt is not an option for me so I came up with my own treat. If you can make chocolate covered strawberries, this should be no problem! I did however have a problem with the chocolate drizzle. I need to practice making that prettier!

Recipe: Coconut Covered Frozen Strawberries

Ingredients

12-15 fresh strawberries
1/4 cup virgin coconut oil
1/3 cup full fat coconut milk
1/4 cup coconut butter/creme
1-2 tbsp honey or to taste
1/2 tsp vanilla extract

Chocolate Drizzle

2 1/2 tbsp cocoa or cacao powder
2 Tbsp virgin coconut oil
1 1/2 tbsp maple syrup

Instructions

Wash and dry strawberries and set aside
In a double broiler (or in a mixing bowl over simmering water) melt the oil, milk and butter
Remove from heat and add in the vanilla and honey, mix well
Depending on how hot your mixture got, stick the bowl in the frig until it thickens up
Dip the strawberries in mixture once it is thick enough to coat strawberries without completely running off of them
Place them on a plate or cookie sheet and put in the freezer for about an hour
To make the Chocolate drizzle, use a double boiler or bowl method to melt the oil, cocoa and syrup until well combined
Once it has cooled, place mixture in a ziploc bag and poke a very small hole in the corner.
Drizzle the chocolate over the frozen berries and place back in the freezer
Remove about 10 minutes prior to serving to allow the strawberries to soften up just a bit

Quick notes

If these are left out for a long time, the coconut coating may start to melt a little.

I think the frozen aspect makes these different and unique to just chocolate covered strawberries. These are great without the chocolate, I just wanted to make them even prettier!

I highly suggest organic strawberries. Strawberries are one of the dirtiest foods in terms of pesticides.

I thought about letting the coating freeze just slightly and rolling them in finely shredded coconut. Or you could roll them in ground up nuts too. Another idea is to use this as a fruit dip or drizzle over a bowl of strawberries or other berries. Let me know what you think!!!

Italian Chicken Nut Rolls

January 31, 2012 Kate

Super easy and super good!!! Some of us get sick of chicken breasts and need new ideas to change things up. I personally like chicken and am excited to create new recipes so it's possible to eat it often and not get bored with it. I remember as a kid asking what was for dinner and 9 times out of 10, the answer was chicken. It amazed me how many different ways my mom could fix it or cover it in sauces to make us think it wasn't chicken.

I was known amongst my family for liking over cooked meat. Well times have changed and the dry chicken that gets caught in your throat does not appeal to me! These chicken rolls are so moist, full of flavor and won't get stuck in your throat. This grain free recipe is similar to something my mom use to make us and I loved. She used bread crumbs and butter while I opt for no grains and refined coconut oil instead.

Recipe: Italian Chicken Nut Rolls

Ingredients
4 chicken breasts
1 cup raw almonds, finely chopped
1 cup raw pecans, finely chopped
1 tsp garlic powder
3 Tbsp Italian seasoning
1 tsp sea salt
1/4 cup refined coconut oil or grass-fed butter
Additional 2 tbsp grass-fed butter (optional)

Instructions
Pound out the chicken to about 1/4 inch thick and cut in half lengthwise
Place nuts in a food processor and grind until they become more like a meal, very small chunks
Pour nuts onto a plate and add the garlic, Italian seasoning and salt and mix well
Pour oil onto another plate. Dip chicken in the oil or brush oil onto both sides of chicken
Place chicken in the nut mixture and coat both sides. Roll the breast and stick a toothpick in it to hold it together. Place on a greased cookie sheet
Repeat for all the breasts and pour extra nuts over the tops of the chicken
Place a small pat of butter on top of each roll (optional, but makes them brown even more)
Bake at 350 for 25-30 minutes

I always use almonds and pecans, but you can certainly use whatever you'd like. I will be sharing some additional nut crusted meats and fishes in the future. Let us know what you come up with!

Chocolate Coconut Macadamia Nut Bark

January 27, 2012 Kate

Valentine's Day is just around the corner and that means lots of chocolate will be consumed. I am working on numerous chocolatey treats for the month of February. Here is a simple pleasure to get us all in the mood! My Chocolate Cherr y Bites recipe is another easy way to get your chocolate fix. I have grown to love dark chocolate, especially when there's nuts involved! Chocolate Bark is such an easy way to fancy up some nuts and chocolate. This could also be poured into mini muffin trays or any other mold.

Recipe: Chocolate Coconut Macadamia Nut Bark

Ingredients
1 cup dark chocolate chips or broken chocolate bar
1/2 cup virgin coconut oil
1/4-1/2 cup macadamia nuts, chopped
1/2 cup shredded coconut or coconut chips
1/4-1/2 cup Swerve, honey or sweetener of choice (optional)

Instructions
Place a glass mixing bowl over a saucepan of simmering water and add chocolate and oil
Once everything has melted, remove from heat and add in the nuts, coconut and sweetener
Mix well and pour onto a parchment lined cookie sheet
Place in the freezer to set. Once it has hardened, break into pieces

Quick notes
If you are using a dry sugar to sweeten, I would "powder" it in a coffee grinder or blender or it will be gritty

Variations
You could use almonds instead of macadamia nuts.

Store the bark in the freezer so it stays hard. Let us know what other combos you try!

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