No Granola Bars
• 2.5 cups assorted nuts (almonds, cashews, pistachio, macadamia, walnut, pecan) and seeds (sesame, chia, hemp, sunflower, flax), dried fruit (currents, dates), shredded coconut (I also add a wee bit of chocolate)
• 1/4 cup coconut oil
• 1/2 cup honey
• splash of vanilla extract
• 1/2 teaspoon salt
• generous sprinkle of cinnamon
• some more cinnamon
Roughly chop it all in your food processor. Place in a big bowl.
In a saucepan over medium-low heat, combine oil, honey, vanilla, salt, and cinnamon. Cook until the mixture bubbles, then pour over the fruit/nut mixture.
Stir to combine completely.
Press your mixture into a parchment-lined pan of some sort. Press HARD.
Cool 2-3 hours, then remove from the pan and cut into bars.
Vanilla Bean Cake grain-free, gluten-free, sugar-free
Vanilla Bean Cake:
Add to food processor: 2 cups cooked white beans, room temperature, so they don’t cook the eggs (I made mine myself by soaking dry white beans overnight. In the morning I rinsed them well, and cooked them.) 6 eggs 1 tsp vanilla extract 1/3 cup honey
Add: 1/4 cup coconut oil, liquified 1/3 cup coconut flour, sifted 1/2 tsp sea salt 1 tsp baking soda 1.5 tsp baking powder (Grain-free Baking Powder Recipe)
Pour into springform pan, lined with unbleached parchment paper on the bottom, and greased all around. (or use a silicon form it works great no grease or paper required)
Bake at 325 degrees for about 30 minutes. (I like to check to see if it’s done by inserting a knife into the middle. If it’s comes out mostly clean, it’s done.) Bake for about 22 minutes for cupcakes.
Raw chocolate icing
1 cup dates 1/4 cup raw cacao (cocoa) powder 1/4 cup cold-pressed coconut oil (also known as coconut butter) 3/4 cup water (or a tiny bit more if needed – try to keep at 3/4 cup or so though) Directions
1. Place all ingredients in a high-speed blender. If possible, let them sit in there for a few minutes to soften the dates a little bit. 2. Blend all ingredients in your high-speed blender. The ingredients can be a little finicky to blend, so start at a slow speed and increase speed slowly. 3. Keep blending for a very long time to get a velvety consistency. This is one of those recipes that really makes use of the power of a high-speed blender. If you feel that the blades are just spinning but aren’t actually moving all of the icing around, turn the blender off and make an air pocket down the side of the blender with a spatula to expose the blades. Remove the spatula, replace the lid, and start blending slowly again. 4. You’ll know it’s ready if there are no bits of dates and all you can taste is velvety chocolate goodness. 5. This raw chocolate icing is ready to use as soon as you pour it out of the blender.
It’s a great raw vegan icing for cakes, brownies and the like! Iced cakes or brownies should be kept in the refrigerator.
Quinoa Omelette Bites AKA Breakfast Muffins
• cooked quinoa, warmed •
a good amount of cheese. feta is best but mixing two cheeses is fun.
1/2 to 1 egg per muffin
chop up red onions, bell pepper, cherry tomatoes or any other veggies you like
add pepper or and any other dried or fresh herbs you like
mix everything together and taste test it. if it needs to be saltier then add some feta juice
if you are afraid your muffins will stick you can add oil
spoon the mixture into your muffin tins but not too full because they will expand. if you have extra just put it in another little baking dish.
bake at 350 if your mixture is runny and 400 if its pasty
check on them after ten minutes and remove when the tops start to brown.
-=recipe by cotty=-
lightly beat your eggs (add a little water to make them fluffy;)
add veggies or even leftovers from last night
mix everything together and pour into preheated pan(with metal handle)
cook on medium until eggs start bubbling
remove from heat and grate cheese on top
add pepper and other yummy spices like paprika
put under the broiler for a few minutes but try not to burn it!
-=recipe by cotty=-
Tortilla Wraps (egg-free, grain-free, gluten-free)
gluten-free, grain-free, egg-free
Add to bowl: 1/4 cup + 2 tbsp Chia Seed meal **please see note below the recipe 1/4 cup + 2 tbsp quinoa flake flour (quinoa is a seed, not a grain) NOTE: Substituting 1/4 cup + 2 tbsp almond meal flour in place of the quinoa works too.
Create the chia seed meal and quinoa flake flour by using a blender. You could substitute quinoa flour for the quinoa flakes, and skip grinding the flakes, we just prefer the milder taste of the flakes.
Add: 1 cup almond meal flour (I use Bob’s) 2 tbsp arrowroot powder (tapioca would probably work also) 1/2 tsp baking soda 1 tsp baking powder Optional: herbs and spices (I used 1/2 tsp each of onion and garlic powder) Whisk dry ingredients together.
Add: 1 tsp extra virgin olive oil 2 tsp apple cider vinegar 1/4 cup milk substitute 3/4 cup warm water
Mix with handheld mixer. Push into one mass and let rest for about one minute. It will be very sticky—that’s how it’s supposed to be.
Using a Spoonula, separate the dough into two. Then push the halves apart, and separate one half into three, like the photo above. (After using these three, separate the other half into three also.) OR make four balls for four large tortillas.
Place one ball on top of a piece of unbleached parchment paper.
Lay another piece of unbleached parchment paper on top. Flatten the ball with your hand. Do not remove the top piece of paper.
Roll the dough out to 6.5 inches wide if you’re making 6 small tortillas, OR 8 inches wide if you’re making 4 large tortillas, so that it looks like this:
These (above) are uncooked. Fit two, side by side, on your cookie sheet, keeping the top paper on. Do not try to remove the paper. Bake the wrap as it is, sandwiched between the two pieces of paper.
Bake at 375 degrees for about 7 minutes for small tortillas or 8 minutes for large tortillas.
Let them cool on a wire rack.
Makes 6 small tortillas or 4 large tortillas.
If you don’t need to bake them all right away, simply store them in the fridge like this (rolled out between the two pieces of paper). Wrap them in parchment paper to pack for lunches.
2 teaspoons oil or ghee
1 small yellow onion
4 large cloves garlic, peeled and minced
1 tablespoon grated ginger, from a 3-inch piece
1/2 cup sun-dried tomatoes, chopped
1 large lemon, zested and juiced (about 2 tablespoons juice)
1 dried hot red pepper or dash of red pepper flakes (optional)
15-ounce can chickpeas, drained
1 pound baby spinach
14-ounce can coconut milk
1 teaspoon salt, or to taste
1 teaspoon ground ginger To serve:Whole roasted sweet potatoes
to garnishToasted unsweetened coconut, to garnish
Heat the oil or ghee in a large, deep Dutch oven or heavy pot over medium-high heat. Add the onion and cook for about 5 minutes, or until the onion is beginning to brown. Add the garlic, ginger, sun-dried tomatoes, lemon zest and red pepper, if using. Cook for 3 minutes, stirring frequently. Add the chickpeas and cook over high heat for a few minutes or until the chickpeas are beginning to turn golden and they are coated with the onion and garlic mixture. Toss in the spinach, one handful at a time. This will take about 5 minutes; stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next handful. When all the spinach has been stirred in, pour in the coconut milk and stir in the salt, ground ginger, and lemon juice. Bring to a simmer then turn down the heat and cook for 10 minutes or until the chickpeas are warm through. Taste and add more salt and lemon juice, if necessary. Serve hot over roasted sweet potatoes, with cilantro leaves and toasted unsweetened coconut to garnish. Serving note: This is thick enough to eat on its own with a fork; it’s not terribly soupy. But it’s saucy enough to eat over pasta, rice, brown rice, quinoa, or another grain.
Cheesy Quinoa Cakes with a Roasted Garlic and Lemon Aioli Makes 10 to 12
2 cups cooked quinoa
2/3 cup grated aged cheese
3 tablespoons all purpose flour
green onions, thinly sliced
red onion, chopped
1 egg, lightly beaten
2 teaspoons freshly ground black pepper
2 ½ tablespoons extra virgin olive oil
salt to taste
aioli: ½ cup light mayonnaise
1 head of garlic, roasted
1 lemon, zested and juiced
¼ teaspoon cayenne pepper salt and pepper to taste
1. For the cakes: Place all ingredients, except for the oil, into a mixing bowl and stir together until well combined. Season with salt and allow the mixture to sit for 5 minutes.
2. Pour oil into a large sauté pan and place over medium heat.
3. Form ¼ cup patties with the quinoa mixture and place in the heated sauté pan. (this will have to be done in batches)
4. Cook quinoa cakes for about 5 minutes on each side. Repeat with the remaining patties until all of the cakes have been cooked. Set aside.
5. For the aioli: Place all ingredients into a food processor, season with salt and pepper and blend until smooth. Pour into a small bowl and serve alongside the warm quinoa cakes.
2 4 Bananas
1 3/4 2 1/2 Cups Flour
2 4 tsp Baking Powder
1/4 1/2 tsp Baking Soda
1/2 1 tsp Salt
1/3 2/3 Cup Shortening
2/3 1 1/3 Sugar 0r 1/4 cup agave
2 4 Eggs
375 F for 45 mins.
<<recipe by judi>>
base: 1 cup of butter
1 cup of white sugar
1 cup of brown sugar blend
2 tsp of vanilla blend
2 cups of gluten free quick oats
2 cups of gluten free all purpose flour
2 tbsp baking soda stir until just combined then:
you can add – pecans, chocolate chips and dates or – rind from one lemon, coconut, cranberries and white chocolate or – peanut or almond butter, and chocolate (add the peanut butter in with the butter – and a bit more flour) or – smarties or – fresh raspberries and Skor bits – they will be gooier or – anything that tickles your fancy;)
*with gluten free flour add it last and don’t over blend 😉
Bake at 350 F for 12- 15 min
<<recipe by judi>>
generally I just throw in whatever I have on hand
but I almost always use a frozen banana and whatever other frozen fruit I have on hand (blueberries are my favourite)
then I throw in a big hunk of frozen ginger
and some seeds – I like the following: chia, hemp, sunflower, flax (sometimes bee pollen)
I add one big tbsp of coconut oil
then I fill the blender with half Cotty’s lovely apple juice and half coconut almond milk (or all coco/almond milk if that is all I have – ha ha)
I sometimes throw in greek goat yogurt if I have it on hand.
it always taste different but always good – the coconut oil gives it a rich smooth creamy texture that can’t be beat!
<<recipe by judi>>
So, either you – or someone you love – loves chocolate. That’s no surprise. But what is surprising is that chocolate can actually be a health food.
That’s right, we’ve written extensively about the benefits associated with eating chocolate. (Especially the kind that’s high in cocoa).
Here’s a bit more about that:
However, for today, our mission is to make our own chocolate.
You see, the type of chocolate we benefit from is not the milk chocolate stuff many of us call “chocolate.” That’s actually “candy.”
No, the type of chocolate we can benefit from is the really rich, high quality, low sugar chocolate that contains 85% or more cocoa.
But there are a few problems with this type of chocolate.
- First, is that it’s often really hard to find.
- Next, there’s a huge taste difference between higher and lower quality.
- And finally, the higher quality brands are usually pretty expensive.
So, to solve these issues, Precision Nutrition community member Kaisa decided to share her favorite raw chocolate recipe.
The first step – raw cocoa
Raw chocolate is made from cocoa beans which haven’t been roasted.
You see, roasting changes the molecular structure of cocoa beans, reducing the enzyme content and lowering the overall nutritional value.
Unfortunately, commercial cocoa (and the chocolate made from it chocolate) is made from roasted cocoa beans – unless stated otherwise.
So, this recipe includes raw cocoa rather than roasted. You’ll notice a huge difference between the two.
Here are the ingredients (and amounts) you need on hand to make your own raw chocolate.
- 1/2 cup cocoa butter
- 1/2 cup virgin coconut oil
- 1/2 cup (raw) organic cocoa powder
- 1/4 – 1/2 cup agave syrup for sweetening
(organic honey, stevia or raw cane sugar okay too; or you don’t have to use any sweetener at all)
Now, you won’t be able to find some of these ingredients are your local grocery store. So try calling a natural food store in your area. And if that fails, you can order the ingredients from Sunfood.
Ideas for additions
Now, the basics above form the foundation of your recipe.
However, if you want to jazz it up a bit, here are some ideas for what you can add.
- lucuma powder (sweetener, also makes the chocolate more milk chocolate like)
- berry powders (blueberry and buckthorn berry in the photo)
- purple corn powder (high antioxidants)
- cocoa nibs
- goji berries
- dried berries
- dates, chopped
- crushed nuts, almonds, seeds
- chili powder
- green tea extract
- or anything else you like!
Ok, let’s get started
Here are the steps for making your own, raw chocolate.
Grate 1/2 cup of the cocoa butter. It will melt easier when it’s grated. Measure also 1/2 cup of coconut oil.
Place cocoa butter and coconut oil in a water in a small, heat-safe cup or bowl. Then place the cup or bowl in a shallow pan containing a small amount of warm (not boiling, but nearly) water. Stir the oil and butter occasionally until it’s smooth.
Measure 1/2 cup cocoa powder. If you’d like to add any other dry ingredients, measure them out now and stir them together with the cocoa powder. Note: In this recipe, I used 1/4 cup lucuma powder and 1 tbsp. maca. Natural vanilla or vanilla extract would work here also.
Pour the dry ingredients in the bowl with melted oil and butter. Stir continuously until smooth.
If you want to sweeten your chocolate, pour 4-6 tbsp agave nectar into the mix and stir. If not, skip this step.
Have someone check the quality. Meaning… go ahead and check if the chocolate is sweet enough. You can also add the rest of the additions at this point – like chili/cayenne, dried fruit, nuts etc.
Pour the melted chocolate on a pan / plate / ice cube tray. You can also throw some of the additions on top of the chocolate, it looks nice. Place the chocolate for 30 minutes in the freezer or 60 minutes in the refrigerator.
Enjoy in moderation with good friends or family. The more you share, the more you enjoy I can assure you your friends will be astonished by how delicious REAL chocolate is!