Healthy Oatmeal Raisin Cookies

What’s in it                                                          

·       1 can of chickpeas, drained

·       ¾ cups water

·       1 cup nut or seed butter (cashew works great)

·       ¾ cups oats

·       1 t vanilla extract

·       ½ t baking soda

·       ½ t baking powder

·       12 pitted medjool dates

·       Pinch of sea salt

·       ¾ cup raisins

HoW TO MAKE IT                                                           

1.     Preheat the oven to 350 F

2.     Line a large cookie sheet with parchment paper

3.     Place the chickpeas, vanilla, water, dates and salt into a food processor, and process until smooth.

4.     Add nut butter and continue to blend until well combined

5.     Add baking soda and powder and blend briefly

6.     Add oats and pulse to combine

7.     Stir in raisins, then scoop out the dough about 2 T at a time.

8.     Put each spoonful of dough on the backing sheet with space between

9.     Bake at 350 F for 12-15 minutes until the tops have goldened slightly.

10.   Let cool on a tray until just warm before serving.

Enjoy!

Recipe credit: healthyveganeating

Lemon Blueberry Dutch Baby

What’s in it

·       4 organic eggs

·       ½ cup cashew milk

·       ½ cup gluten free flour (Bob’s Red Mill 1:1 is great)

·       3 T Bobs Red Mill date sugar (or 3 medjool dates)

·       4 T grass fed butter

·       1 t vanilla extract

·       ¼ t sea salt

·       Zest from one large lemon

·       1 cup organic blueberries

How to Make it

 1.    Preheat the oven to 450 degrees

2.     Wash and put aside the blueberries. Save 2 T butter and melt the remaining 2 T.

3.     Place the rest of the ingredients along with the 2 T melted butter into a blender and blend until smooth

4.     In a medium size oven save skillet melt the remaining butter over medium high heat.

5.     Add the blueberries and stir and then immediately add the batter. Stir

6.     Transfer to the oven and cook for 15 minutes.

7.     Cut into pieces and serve with a drizzle of pure Maple Syrup (optional)

Why it’s Healthy

This recipe updates a classic Dutch baby dish with healthier choices for flour and sugar. Date sugar is loaded with antioxidants and if you substitute real dates, all the better. Dates are a good source of potassium, manganese and magnesium and have been proven to decrease cholesterol and boost bone health. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. And we’re using plant milk as dairy is inflammatory for so many people. If you choose to top with maple syrup, pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.  

Grilled Watermelon & Pineapple

WHAT’S IN IT

• 2 cups seedless watermelon

• 2 cups pineapple

• 1 T tahini

• 1 T lime juice

• 2 T pure maple syrup

• 1 T mint, minced

• Optional - Sea salt to taste

• 4 skewers

HOW TO MAKE IT

1.     Cut the watermelon and pineapple into cubes.

2.     In a bowl whisk together the tahini, lime juice, and maple syrup.

3.     Heat a grill to high. Thread the watermelon and pineapple cubes onto 4 long skewers Brush the fruit with the marinade.

4.     Cook the watermelon pineapple skewers on each side for 2–3 minutes until grill marks form. Remove them from the heat.

5.     Sprinkle with the minced mint and salt, if using, before serving.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Pineapple is a fantastic source of vitamin C and an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Recipe inspired by Nicole Dandrea-Russert

Blueberry Mint nICE Cream

WHAT’S IN IT

• 2 large bananas

• 4 cups frozen blueberries

• 10 fresh mint leaves

HOW TO MAKE IT

1. Peel and cut the bananas into ½ inch pieces

2. n a high-speed blender or food processor combine all ingredients. Pulse on low to medium-low until crumbly, stopping and scraping down sides once or twice. Blend continuously 30 seconds to 1 minute or until smooth and creamy.

3. Transfer to a freezer-safe container. Freeze at least 2 hours before serving.

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression and relieve respiratory conditions like chronic cough or asthma.

GRILLED PEACHES & NICE CREAM

WHAT’S IN IT

• 4 medium fresh peaches or nectarines

• 2 medium bananas

• 3 T chopped fresh basil

• 2 T pure maple syrup

• 2 T chopped toasted pecans

• Optional - Small basil leaves for garnish

HOW TO MAKE IT

1. Thinly slice two of the peaches

2. Peel bananas and cut into 1-inch chunks. Place peaches and bananas on a parchment lined baking sheet and freeze 2 to 4 hours.

3. Meanwhile, in a food processor combine frozen peaches and bananas with chopped basil. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides. Add 1 T maple syrup if needed for sweetness, more to your taste. Note – if you prefer firmer nICE cream, freeze for 1 to 2 hours.

4. Cut the remaining two peaches in half; remove pits. Grill peach halves cut sides down, uncovered, over medium-high 6 to 8 minutes or until tender and lightly charred.

5. Place grilled peach halves cut sides up in bowls. Add scoops of nice cream. Sprinkle with pecans and, if desired, small basil leaves. Drizzle with the remaining maple syrup.

6. Serve immediately for soft-serve, or for a firmer ice cream, transfer mixture to an airtight freezer-safe container. Freeze 1 to 2 hours.

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Peaches display strong antioxidant properties that have long-term implications for fighting disease and ridding the body of free radicals. Because they contain the powerful antioxidants like lutein, peaches also help to protect your eyes and keep them healthy. The carotenoids build up in the macular tissue of your eyes and help prevent macular degeneration, an age-related cause of blindness and blurred vision caused by damage to macular cells. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

inspired by Shelli McConnell

Strawberry Chocolate nICE cream

WHAT’S IN IT

• 4 medium bananas

• 8 oz frozen strawberries (2⅓ cups)

• 2 T pure maple syrup

• Dash sea salt

• 1 oz unsweetened dark chocolate, chopped

HOW TO MAKE IT

1. Peel and cut the bananas into ½” pieces

2. Lay on a parchment lined sheet pan and freeze for an hour

3. Transfer to a glass container and freeze for at least 1 more hour

4. In a food processor combine frozen bananas, frozen strawberries, maple syrup and sea salt. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides.

5. Stir in chocolate

6. Serve immediately for soft-serve, or for a firmer ice cream, transfer mixture to an airtight freezer-safe container. Freeze 1 to 2 hours.

WHY IT’s HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Organic Strawberries are rich in antioxidants, have 149% of daily vitamin C needs, and are a good source of fiber. They contain flavonoid antioxidants (anthocyanin and catechin) which have been associated with lowering the risk for chronic diseases including cancer and cardiovascular disease. Dark Chocolate contains phenethylamine, which triggers the release of pleasurable endorphins and potentates the action of dopamine, a neurochemical associated with pleasure. Regular consumption of dark chocolate is associated with improved cardiovascular health. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

nICE Cream

WHAT’S IN IT

• 2 bananas

• 1/3 -1/2 cup hemp milk

• ¼ cup walnuts

• 1 t vanilla extract

• (Optional) Add Ins (raspberries, mint, dark chocolate chips etc.)

HOW TO MAKE IT

1. Peel and cut the bananas into ½” pieces

2. Lay on a parchment lined sheet pan and freeze for an hour

3. Transfer to a glass container and freeze for at least 7 hours

4. In a high-power blender or food processor mix the walnuts into a fine powder

5. Add the rest of the ingredients and blend until smooth

6. Remove from blender and mix in any additional ingredients

7. Enjoy immediately or freeze until ready to eat

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Walnuts are a fabulous source of Omega-3 fatty acids. Omega-3s support healthy heart and brain function, help to control inflammation, and improve circulation. Walnuts are also a good source of fiber, manganese, copper and magnesium. Hemp Milk contains all essential amino acids, one of the few plant-based complete proteins. amino acids are involved in almost every biological process, from energy production to immune function and muscle growth. A cup of milk made from hemp seeds provides about 30 percent of the daily recommended value for calcium and is also a good source of riboflavin, vitamin D, vitamin B12 and magnesium.

 

This recipe makes 2 servings

Raw Carrot Cake

WHAT’S IN IT

·       2 ½ cups shredded carrots (about 4 large carrots)

·       1 ½ cups raw walnuts

·       1 cup pitted medjool dates

·       1 cup unsweetened shredded coconut

·       1 t ground cinnamon

·       ½ t ground ginger

·       ¼ t ground nutmeg

·       1 cup raw cashews

·       ¼ cup water

·       3 T pure maple syrup

·       1 t vanilla extract

·       Juice of ½ lemon

·       1/3 cup coconut oil, melted

·       Sea salt

HOW TO MAKE IT

1.     Soak cashews for 6 hours if you don’t have a high-speed blender

2.     Line an 8x8 baking dish (or equally sized pan) with parchment paper (let the edges hang over the sides of the pan

3.     Shred the carrots into the large bowl and set aside

4.     In a food processor blend the walnuts and dates into a uniform crumble

5.     Add carrots, shredded coconut, spices and a pinch of sea salt and blend again, scraping down the sides as needed, until the carrots are fully incorporated.

6.     Press the cake into an 8x8 parchment paper lined baking pan. Se a spatula to smooth the top, and place in freezer while making the frosting

7.     Drain cashews (if soaked in advance) and add to blender with ¼ cup water, maple syrup, vanilla, lemon juice and a pinch of sea salt. Blend on high until silky smooth

8.     Add coconut oil and blend to combine

9.     Pour onto the chilled cake and use a spatula to smooth

10.  Cover with plastic wrap and freeze for at least 2 hours

11.  When ready to serve, remove from freezer and let thaw for 15 minutes at room temperature before cutting (place cake back in freezer to keep for up to two months)

WHY IT’S HEALTHY

There is no refined sugar or gluten, and the ingredients are chock full of health benefits. Carrots have crucial nutrients (beta carotene, lutein and zeaxanthin) that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Medjool dates are packed full of vitamins, minerals and fiber. The fiber helps to lower cholesterol and triglycerides. The minerals help to boost bone health. Walnuts are a great sources of Omega-3 fatty acids, important for brain and heart health.  They are also an outstanding source of Vitamin E. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. The antioxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.  Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium.

Inspired by mydarlingvegan                           

Chocolate Raspberry Cups

A Valentine for You, with warmest regards (and apologies) to Paul McCartney and Wings:

“You’d think that people would have had enough of Valentine chocolates. We look around us and we see it isn’t so; Oh no. Some people wanna eat a ton of Valentine chocolates. And what’s wrong with that? We’d like to know… ‘Cause dark chocolate’s so divine!”

Chocolate Raspberry Cups are the perfect sweet treat for you, your Valentine, Gal-entine, Pal-entine or Quaran-tine team! Delightfully delish AND heart-healthy. Now that’s love.

WHAT’S IN IT

• 2 cups fresh or frozen raspberries

• 2 T maple syrup

• 1 T lemon juice

• ¼ cup plus 1 T water

• ½ t vanilla extract

• 1 pinch sea salt

• 1 T arrowroot flour

• 12 oz 70%+ dark chocolate

HOW TO MAKE IT

1.     Line a mini muffin tin with 24 small paper baking cups

2.     Make the raspberry puree: heat a small pan on medium-high heat. Add 1 cup of the raspberries, maple syrup, lemon juice, ¼ cup water, vanilla extract, and sea salt. Bring to a boil then simmer, stirring occasionally until the puree thickens and reduces by about 1/3. This should take approximately 7-8 minutes.

3.     Meanwhile, mix the arrowroot powder and 1 T water in a small bowl.

4.     Once the raspberry puree has reduced, stir in the arrowroot mix until the puree thickens to a jam-like consistency, about 30 seconds. Turn off the heat and set aside to cool.

5.     Melt the chocolate in a double boiler. (Or you can melt the chocolate in the microwave, in 30-second increments, stirring in between until completely melted.)

6.     Using a teaspoon, add the melted chocolate to each of the liners to line the bottom. Gently tap the muffin pan on the countertop to even the chocolate and remove any air bubbles. Place in the freezer for 5 minutes to allow the chocolate to harden.

7.     Once the chocolate has hardened, place ½–¾ teaspoon of the cooled raspberry puree into the center of each chocolate cup. Spoon more melted chocolate over the filling to cover the top and the sides. Add 1 whole raspberry to the center of each cup. Refrigerate until hardened, about 30 minutes. Store in the refrigerator until ready to eat.

WHY IT’S HEALTHY

Raspberries are a good source of vitamin C and fiber, and also provide folate, vitamins B2 and B3, magnesium and other essential nutrients. They also contain ellagitannins, natural health-protective compounds that appear to have potent anti-cancer activity, and they have considerable antioxidant activity (50% more than strawberries). Dark Chocolate contains phenethylamine, which triggers the release of pleasurable endorphins and potentates the action of dopamine, a neurochemical associated with pleasure. Regular consumption of dark chocolate is associated with improved cardiovascular health. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

Recipe inspired by Food Revolution

Chocolate Pomegranate Bars

WHAT’S IN IT

• 10 ounces dark cacao (chocolate) chips (70% or more cacao)

• ¼ cup coconut oil

• ¼ cup pure maple syrup

• ½ cup crushed walnuts

• 1 t ground cinnamon

• 1 – 2 cups pomegranate seeds (to your taste)

• coconut to sprinkle (optional)

Note – it is best to use organic ingredients if possible. 

HOW TO MAKE IT

1. Stir the cacao chips and coconut oil in a saucepan over low heat until the mixture is melted

2. Add the maple syrup and stir to combine

3. Add crushed walnuts and cinnamon. Stir to combine

4. Spread an even layer of chocolate mix on baking tray lined with parchment paper.

5. Press the pomegranate seeds firmly into the chocolate

6. Sprinkle with coconut (if using)

7. Place in freezer for at least 30 minutes

8. Break into pieces to serve, or remove the chocolate from freezer after 20 minutes and cut into pieces with a pizza cutter, then return to freezer to fully freeze.

WHY IT’S HEALTHY

Cacao is a terrific source of calcium, magnesium, and iron. It's loaded with antioxidants, improves cardiovascular health, builds strong bones, and elevates your mood and energy. Coconut Oil reduces inflammation, helps boost the immune system, improves the LDL: HDL ratio, and improves energy and endurance. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a known anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. Pomegranate Seeds are high in antioxidants, great blood builders, help to stabilize blood sugar, and are helpful in regulating hormones. Walnuts are a great source of omega-3s, support heart health, fight heart disease and are an awesome brain food.

ENJOY!

Applesauce

SWEET! It’s apple season. We buy so many apples, it’s practically impossible to eat them all. If apples on your counter or in your fridge are beginning to wrinkle, soften and resemble the old lady down the block, take a few minutes to transform them from aging apples to applesauce. Be sure to make enough for leftovers, because once you discover how easy and fast it is to make fresh applesauce, you’ll be wishing apple season never ends. Bonus? The house smells like apple pie!

NOTE: Combine tart Granny Smith apples with a mixture of McIntosh, Fuji, Cortland, Gala, or Jonathan apples for a sweet applesauce that doesn’t need sugar!

WHAT’S IN IT

• 6 - 8 fresh apples peeled, cored and chopped into chunks

• 3/4 - 1 cup organic apple cider or water

• 1 t ground ceylon cinnamon

• pinch nutmeg or cloves

HOW TO MAKE IT

1. In a medium saucepan, combine apples and water.

2. Cover and bring to a low boil.

3. Reduce heat to medium low and simmer for approximately 15 minutes, stirring occasionally. If mixture is too thick, add a smidge of liquid.

4. Add cinnamon, nutmeg and/or cloves, and cook until the mixture has softened - 10 or 15 minutes. Cool, then mash with a potato masher or fork until desired consistency.

WHY IT’S HEALTHY

Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection, and are a good source of daily fiber. Cinnamon has anti-inflammatory, antioxidant, antimicrobial, immune-boosting, and heart-protecting properties. Cloves have high amounts of antioxidants, are anti-inflammatory and anti-bacterial (can help with oral diseases like gingivitis) and help digestion.

Chia Seed Pudding

 

WHAT'S IN IT

2 cups plant based milk

1/2 t vanilla extract

1/4 cup pure maple syrup

1/4 t ceylon cinnamon

1/2 cup chia seeds

1/2 cup organic blueberries

1/4 cup cacao nibs 

Coconut flakes to your desired taste

HOW TO MAKE IT

1. Put first four ingredients in blender and blend until smooth.

2. Pour into a glass container and mix in chia seeds

3. Let sit in the fridge overnight

4. In the morning add blueberries, coconut flakes and cacao nibs. Mix and enjoy!

WHY IT’S HEALTHY

Chia Seeds are a complete protein source, containing all 9 essential amino acids.  They have lots of fiber and are a great source of omega-3's, calcium and magnesium. They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles. Cacao is a great source of calcium, magnesium, iron, and is loaded with antioxidants. It improves cardiovascular health, builds strong bones, and elevates your mood and energy. Blueberries are a nutritional powerhouse and one of the most antioxidant rich fruits on the planet. They have been shown to do everything from enhance cognitive abilities to strengthen the circulatory system. They are helpful with urinary tract infections, and help keep the eyes and digestive tract healthy. Blueberries are high in vitamin K, manganese and vitamin C. Coconut flakes contain a wide range of minerals, are high in iron,  and lower LDL cholesterol. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a fantastic anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process.  

Watermelon Chiamint Bites

WHAT’S IN IT

4 cups watermelon, chunked

Juice of I lime

¼ cup finely chopped mint leaves

2 t of chia seeds (grind first for enhanced benefits)

HOW TO MAKE IT

Pour lime juice over watermelon chunks. Sprinkle mint and chia seeds over the watermelon. Gently stir. Serve cool.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids.  Chia Seeds are a good source of Omega 3s, calcium, magnesium, fiber and protein.  They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles.  Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.  Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.