Category Archives: Healthy Desserts

Strawberry Sherbet, hCG Friendly

Here is a great recipe for hCG, hCG maintenance or anyone looking for a cool refreshing snack.  Enjoy!  Just in case you thought you couldn't enjoy "ice cream" on hCG.  

One of the keys to successfully doing hCG and staying on the program is not feeling cheated.

I've been helping people doing hCG for 7 years now.  For me, the answer to being 80 lbs over weight was hCG.  I had tried several options that didn't work before.   I gained weight as an adult having babies and just not eating right.  Then it really got out of hand with some health issues and medication.  No matter what I tried it would not budge.  I had adopted a very healthy life-style, exercised and decided I was healthy and overweight.  At that size - I just didn't feel good and was always looking for answers.  Along came hCG which solved 1 problem, getting rid of the weight.  The 2nd problem was keeping it off.  That has been my journey.  I've learned what foods I can and cannot have and I've learned it might take a couple of years to heal so that I can eat without gaining weight.  If you have thought about hCG, give us a call.  Our products and service are top notch and we support you all the way.

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Strawberry Sherbet, hCG Friendly

 

This is a great cool refresher for anyone.

Course: Dessert, Frozen

Serves:

Ingredients

  • 8 oz frozen strawberries
  • 8 drops vanilla Stevia extract
  • 14 cup water more or less as needed
  • ice as needed

Directions

  1. Place strawberries, water and stevia in blender and blend until smooth. You can add more or less water and ice to your liking. Can make about 2 cups.
  2. Optional, splash of lemon juice. Or use Orange stevia extract.
  3. When not on hCG you could use coconut cream, coconut milk, nut milks, or regular milk in place of the water.

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Chocolate Zucchini Cake With Natural Yeast

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Chocolate Zucchini Fermented Cake

This amazing chocolate cake took a healthier twist by fermenting the flour and the chocolate.  Natural yeast helps make gluten more digestible.  I'm sure there are even better ways to make it healthier. <br> <br>You can add more or less zucchini. You could also sub in applesauce for some of the oil.

Course: Desserts

Cook Time: 50 min

Total Time: 50 min

Serves:

Ingredients

  • 12 cup Natural yeast starter
  • 12 cup water
  • 2 14 cup fresh finely ground wheat flour can be half wheat and half white flour
  • 12 cup cocoa powder
  • 12 cup honey raw
  • 34 cup raw sugar or more depending on sweetness
  • 12 cup olive oil or coconut oil
  • 12 cup butter softened or melted
  • 1 tsp baking soda
  • 1 tsp Himalayan Salt
  • 3 eggs
  • 1 tsp vanilla extract
  • 12 cup buttermilk
  • 2 cups zucchini shredded
  • 1 cup chocolate chips or carob chips

Directions

  1. Put your natural yeast starter in a bowel with a lid. Add the water, flour, cocoa, honey, sugar, olive oil, and butter. Mix together. Put lid on bowl and set aside for 10 to 12 hours. More fermentation makes a stronger flavor and less fermentation is a less sour taste.
  2. After your cake is done fermenting you will now finish adding ingredients and bake your cake. I like to start this early in the morning and then bake it with dinner. You then get to eat nice warm cake that doesn't need frosting.
  3. Now preheat oven to 325 degrees after your batter has been fermenting.
  4. Grease a 9 by 13 inch baking pan. You don't need to dust with flour, just cover with butter or oil. It may not dump out of the pan to place on a separate platter.
  5. Beat your eggs and add them to the batter. Add your vanilla, and half the zucchini and mix in. Add the buttermilk and mix. Add your salt and baking soda and mix well. Add the remaining zucchini.
  6. Pour the batter into your greased pan. Add the chocolate chips all over the top.
  7. Bake in your preheated oven for 50 minutes. Remove when a tooth pick is nearly clean.
  8. It is wonderful served warm.

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Delicious and Healthier Carrot Cake, Gluten Free

This gluten free carrot cake is moist and so good you wont even know it is missing flour or half the sugar.  If you really want to use flour, I'll give you the conversion for that.  I was super excited at how well this turned out.  There are lots of recipes out there for people going gluten free and many just don't work for me.  But here is another recipe you might like as well that is gluten free.  On another post, I'll share with you how I don't think it is the gluten, but rather all the chemicals on wheat and other factors.

I didn't always love carrot cake.  In fact to my horror, carrot cake was used in my wedding cake (which I specifically requested it not to be) and I was not a happy camper as my new husband tried to feed me the traditional wedding bite.  Fun times.  In our family it seemed, carrot cake was a tradition.  And I never really liked eating carrot cake, it just never tasted good to me.  That may have been because my grandmother didn't make her special carrot cake.  For my wedding, I requested chocolate, white or red velvet cake (Mark's favorite).  My grandmother made the cake - a beautiful cake - and she make carrot cake for some of the layers including the top that the bride and groom cut and eat.  I had heard she was having lots of fits stacking the cake and I can see why - carrot cake just doesn't perform like other cake.  But amazingly she turned out a beautiful cake - with carrot cake.

As Mark stuffed a piece of carrot cake in my mouth that night 30 years ago, I was disappointed.  But, it wasn't as bad as I remembered.  I might have even liked it.  But I wasn't going to tell anyone.  I did give my mom a hard time about it.  She had her own ideas for my wedding and we joke about it.  A year later when I requested the frozen cake that the bride and groom save to eat on their anniversary, my mom informed me that since I didn't like carrot cake and she needed more freezer space, she and the kids ate the cake.

I tell this story to laugh at the great stories of our lives.  At the time, I might have been perhaps a little upset.  Today, with gratitude and love I have fun stories to tell and laugh about.  These are stores that bring joy and variety and lessons and are part of what makes us human.  

So I'll update this post with a picture of my wedding cake, when I get into my house again.  Currently we still live in temporary housing from a huge storm.

Since my wedding day, I've learned to love carrot cake, but it has to be made right.   My daughter doesn't like carrot cake.  She'll turn it down or just eat the cream cheese frosting.  In general she doesn't like frosting unless I make it (as all other are way too sweet.  I "made" her try a piece of the carrot cake.  Which she did just to get my cream cheese frosting.  She declared this is the only carrot cake she likes and actually really loves it.  The next day, she asked for another piece and it wasn't just for the frosting.  

I love to bake, but wheat these days doesn't love me, I end up gaining weight.  So it is best to avoid it until my body decides to not to react this way.  In the meantime, I look for gluten free options and experiment with alternate flours like coconut flour.  I make my family naturally fermented wheat products and try alternate recipes for me.  Sometimes I have massive failures, like 2 weeks ago, I called them scrambled crepes.  This carrot cake is not only a winner for me and those looking for gluten free options, it is a winner for everyone that loves a good carrot cake on the healthier side.

Optional - you can make this cake with fresh ground wheat flour or white flour or any optional flour out there.  You could even make it from a naturally fermented starter, you would just have to adjust your liquids and use less eggs.  Coconut flour needs the extra eggs.  

Delicious Coconut Flour Carrot Cake, Gluten Free

Prep time 1 hour, 30 minutes
Dietary Diabetic, Gluten Free
Meal type Breakfast, Dessert
Misc Serve Cold
This cake can be a breakfast cake with or without the frosting. You can even add some shredded zucchini if you like. It is moist and crumbly and delicious. If you would like to use regular flour here are the adjustments: skip coconut flour, use regular white or whole wheat flour and increase to 2 cups, decrease eggs to 3. You may. If you use a natural yeast starter, you can use 2 or more cups of starter, decrease eggs to 3, increase baking soda to 1 1/2 teaspoons and don't use baking powder. Don't use the juice of canned pineapple unless it is not moist enough.

Ingredients

Frosting

  • 1/2 cup butter (or less, softened)
  • 16oz cream cheese (softened)
  • 2 teaspoons vanilla extract
  • 1/4 cup raw organic sugar (more or less for taste, you can also add stevia if desired)
  • 1 tablespoon milk (or possibly more)

Group 4

  • 2 cups carrots (grated)
  • 1 cup pineapple (I used fresh pineapple, that I)
  • 1 cup pecans (chopped)

Group 5

  • 1 cup coconut shreds (unsweetened)
  • 1 teaspoon vanilla extract

Group 3

  • 1 teaspoon baking soda
  • 1 1/2 teaspoon Baking Powder
  • 1/2 teaspoon Salt (we prefer Himalayan or sea salt)
  • 1 teaspoon Ground Cinnamon

Group 2

  • 2/3 cups coconut flour

Group 1

  • 1 1/4 cup applesauce or fat (You can use any or all applesauce, banana, coconut oil, olive oil, or butter)
  • 2/3 cups honey (or sweetener of choice)
  • 5 Large eggs

Directions

Cake
Step 1 Mix Group 1 ingredients together until smooth. Note: you can use anything for the fat/applesauce ingredient. When I made the cake in the picture, I blended 1 small apple with the peel and 1 medium banana with some olive oil in my vitamix until smooth and added coconut oil to make 1 1/4 cups. You can use all applesauce or all fat, but I would not use all banana as it will take over the flavor of the carrot cake. I wanted a little banana for sweetness. The apple and banana add sweetness so you can use less sugar. For the sweetener - I used 2/3 cup honey and my honey was very dark - so you get a darker cake. You could use raw organic sugar (use a little more as honey is sweeter but you might need a little extra liquid, little not a lot).
Step 2 Group 2 - add coconut flour to Group 1 and mix well. Let it sit for at least 10 minutes to hydrate the coconut flour.
Step 3 Mix Group 3 together and set aside.
Step 4 Prepare Group 4 ingredients.
Step 5 Now you are ready to mix the cake all together. Add group 3 ingredients to your coconut flour and egg mixture and stir in well. Then add Group 4 and 5 ingredients and mix well. Check your consistency. It should be thicker than a normal cake batter.
Step 6
Butter a 9 X 13 cake pan or put parchment paper on the pan. You can also use 2, 9" rounds. If you plan to stack the rounds I would definitely use parchment paper. Pour cake batter into your pan. Bake in a preheated 350 degree oven for 35 to 45 minutes for the cake pan or 25 to 35 minutes for the 9" rounds.

This is a moist cake and with coconut flour it is more crumbly. It will not have the same texture as a cake made with wheat flour. But a tooth pick inserted into the cake should come out nearly clean. It will not spring like a regular cake either. Do not over cook.

Let it cool before serving.
Frosting
Step 7 Beat cream cheese and milk together. Beat in Butter and vanilla. Add powder sugar and/or stevia. Make it as sweet as you like. We used 1/4 cup raw organic sugar and 10 drops of stevia extract. The stevia makes the little bit of sugar sweeter so you can use less. You can even use all stevia or zylitol or another sweetener of your choice.

*Note: to get raw organic powdered sugar, just mix your granulated sugar in a blender like a vitamix until a powder. Be careful the air will have sugar dust when you open the lid.
Final
Step 8
Do not frost the cake until it is cool as it will smash and get crumbs everywhere. You will need to refrigerate this cake and frosting as there is not enough sugar or preservatives to keep it fresh. It is so moist that it will not last outside the fridge. The cake might for a day or 2 depending on room temperatures. Obviously I learned this the hard way cooking with very low amounts of sugar.

It is a crumbly cake - so use care when serving slices. But that is the nature of using coconut flour. It would be a challenge to stack the rounds but give it a try. Don't be afraid of coconut flour.

It is hard to go wrong on this cake. If you have a little more or less carrots, pineapple, nuts or coconut - it all works, those ingredients don't have to be super exact.

Note

This cake can be a breakfast cake with or without the frosting. You can even add some shredded zucchini if you like. It is moist and crumbly and delicious.

If you would like to use regular flour here are the adjustments: skip coconut flour, use regular white or whole wheat flour and increase to 2 cups, decrease eggs to 3. You may. If you use a natural yeast starter, you can use 2 or more cups of starter, decrease eggs to 3, increase baking soda to 1 1/2 teaspoons and don't use baking powder. Don't use the juice of canned pineapple unless it is not moist enough.

Chocolate Almond Bites, Healthy Chocolate Desserts

I love playing around in the kitchen and creating yummy healthy chocolate desserts.  Yes the yellow rose pictured is from my garden.  I love roses.

Mark's big question was, "If we are avoiding chocolate how are you getting these chocolate treats?"  They are that good that he couldn't believe they were that good for you.

Sometimes I think we can have a false idea that if it is good for you, it can't taste good.  Part of that reason is our love affair with white processed sugar and white processed flour.  We have just moved away from healthy food Healthy Chocolate Almond Bites Thumbin our society.

You would have a hard time going wrong with this recipe.  Most of the time I make it, I don't measure.  It is a little of this and a little of that.  This weekend I made them again and instead of almond butter, I put raw almonds in my food processor and ground them up.  Then added the other ingredients plus some raisins.

The basics of making these are some dry ingredients and something to hold it together.  Nut butters and or dried fruit help with that.  I love using coconut oil because when chilled it is hard, but turns to a liquid during processing making it easy to mix.  Plus coconut oil is is a good healthy fat.  If you don't like almonds try cashew, sunflower seeds, pumpkin seeds, and so on.  Soak your nuts then process in your food processor.  If you use dates, soak them in warm water as it makes them easier to mix.  Save your 'date water' and use in a smoothie.  If you are not a chocolate fan,  just leave it out.

Have fun and enjoy.

Kally

Chocolate Almond Bites

Serves 30
Prep time 30 minutes
Dietary Diabetic, Gluten Free, Vegetarian
Meal type Dessert
Misc Child Friendly, Freezable, Pre-preparable
By author Kally Efros
This is a real easy basic recipe. It is raw and doesn't need to be cooked. It is healthy and gluten-free.

Ingredients

  • 1/3 cup coconut butter*
  • 6 dates, Medjoul (seedless)
  • 1/3 cup almond butter (or any nut butter of your choice, you can even use more coconut butter)
  • 1/3 cup cacao powder** (or more if you like it really chocolately)
  • 1/4 cup coconut oil
  • 1/3 cup coconut shredds (unsweetened)
  • 1/4 cup cacao nibs
  • 1/4 cup coconut shredds (unsweetened to roll the chocolate balls in)
  • sweetener*** (see direction for options)

Directions

Step 1 Mix in a food processor your coconut butter until smooth. Add the dates and blend until dates are chopped. This will give you bites of dates in your dessert. If you want them to blend in, soak your dates for a few hours and then blend them until smooth. You can also chop the dates in the food processor first before the coconut butter and remove them. Add your chopped dates at the very end for chunkier dates in the dessert.

*Coconut butter is a wonderful product that you can make yourself in the food processor or high speed blender. Simply take 3 to 4 cups of dry shredded unsweetened coconut (do not use fresh) and mix in a food processor for 10 to 20 minutes or a high speed blender for 5 to 10 minutes. It will turn those coconut shreds into a butter and be smooth and creamy and very soft. The soft stage only lasts while it is still warm. By morning you will have a coconut brick unless it is hot. Coconut butter can be purchased and is used in a lot of desserts. I just like to eat it as is. Sometimes I make a quick dessert by mixing coconut butter, coconut oil, stevia and cacao powder. Done. Chocolate fix satisfied.
Step 2 Add in the almond butter and coconut oil and blend until smooth. Add your** cacao powder. Use more or less depending on your desired chocolate taste. Check it after adding the sweetener. I like to use a little carob powder or just carob powder. Carob is sweeter than cacao and helps the stevia to be sweeter. I will often do 1/3 cup cacao and 1/4 cup carob or something like that.
Step 3
Add your ***sweetener. Here is where you have options. You can just use stevia and sweeten to taste. You can use about 2 tablespoons of honey or agave, use about 3 to 4 tablespoons of coconut sugar or xylitol or a combination of sweeteners. I have made it many different ways and it always turns out.
Step 4 Add your 1/3 cup coconut shreds and if you like add other chopped nuts or dried fruit. It really is an easy mix to customize as you like.
Step 5
You want it to be a bit soft but not runny, something you can work with and roll into balls. Shape pieces into 1 to 1 1/2 inch balls and roll in the 1/4 cup coconut shreds. You can also roll in cacao powder or finely chopped nuts. Place on a plate and put in freezer to chill. Remove and put in a bag or container with a lid and keep in the fridge.
Healthy Chocolate Almond Treats
Step 6
Creamy Option: Whip some cream and gently mix into your chocolate mixture above. Then put into cupcake pan (silicon is easy as you can just pop them out then they are frozen) or use cupcake papers. Put in freezer to harden. When frozen keep in a plastic container in the freezer. Take one out for a frozen delicious chocolate treat.
Whipped Cream freezer Chocolate Treat

Note

You really can't go wrong with this.  Add more or less and different nuts, seeds, or dried fruit.

Chocolate Whipped Cream Frozen Dessert

Pumpkin Cookies for Everyone

These Pumpkin Chocolate Chip Cookies are for everyone.  I love making them with my kids.  For a while I stopped making desserts with the family because it was too depressing.  I couldn't eat it and so it wasn't fun.  Then I felt guilty for not cooking with my kids and making cookies.  It was hard finding healthy cookie recipes that tasted good so I started experimenting.  Now the web is full of recipes and it is bit overwhelming.  My kids don't care whether the treats we are making are good for them or not.  All they care about it time with mom, cooking, and getting a treat.  Even more important is that I'm teaching them from an early age how to eat in a healthy way.

I have realized that me and white flour don't get a long to well.  I have not been diagnosed with anything, but when I consume white flour and too many grains, I feel sluggish, tired, and I gain weight.  It also kicks psoriasis into a higher gear.  For a while that depressed me and frustrated me.  But I had to decide that life is what it is and I can be stuck or I can flow, adapt and change.  I've learned a lot about myself along the way.

Pumpkin Chocolate Chip Cookies on Plate

I learned to find foods that give me that same wonderful feel good sensation that I used to get eating grains and foods made with flour all the time.  You need that or you are just fighting an uphill battle.

I choose to say yes to my body for treats!  I choose to experiment with healthy cookie recipes because I want to and it is fun.  It feels great.  My treats are good for you so there is not guilt, no battle of wills, and no side effects.

My husband Mark recently gave up sugar and gluten at least for a little bit.  His most favorite cookie of all times is a Pumpkin Drop cookie with chocolate chips.  He misses them.  We were recently around family a couple of weeks ago and they were passing around the pumpkin cookies.  Mark was real good about turning them down.  But he sure missed them.  So I had to make something to reward him.  I presented him with this plate of Pumpkin Chocolate Chip Cookies and he actually got chills.  He was like a kid in a candy store.

They are really very good and while I made enough to share...... with the kids....  I don't want to.

You have to realize that there is a strong connection to our food and emotions.  Most people can't just give up certain foods, you have to replace them with something.  And you need to create the same happy feelings with healthier foods.  When Mark saw that plate of cookies, his brain literally released lots of feel good chemicals.  It was a surprise for him and now he has a new association in his brain with happy feelings and healthy Pumpkin Chocolate Chip Cookies.    When I work with people on their food addictions, we work on the memories, feelings, creating new memories and associations, and a plan that works for them.  You need to say yes to you and your body and healthy treats and no to junk food because you want to.

Pumpkin Chocolate Cookies for Everyone

Serves 40
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Allergy Milk, Wheat
Dietary Diabetic, Gluten Free, Vegetarian
Meal type Dessert
Misc Child Friendly, Freezable
By author Kally Efros
You can adapt them to your needs to be totally gluten-free and completely sugar free using stevia.

Ingredients

  • 3/4 cups pumpkin puree (You may need to add extra coconut flour if you use fresh pumpkin, drain well.)
  • 1/3 cup cup coconut oil (melted)
  • 4 eggs
  • 2 teaspoons vanilla extract
  • 1/3 cup coconut flour ((you may need a little more depending on the wetness of the ingredients))
  • 1/4 cup almond meal or flour***
  • 1 teaspoon cinnamon powder
  • 1 teaspoon nutmeg powder
  • 1/2 teaspoon baking powder (use gluton free baking powder if you want it completely gluton-free)
  • 1/2 cup Chocolate or Carob Chips
  • Sweetener** (See directions for amounts)

Optional

  • 1 teaspoon allspice powder
  • 1/3 cup nuts (chopped)

Directions

Step 1 Preheat the oven to 375 degrees Fahrenheit.
Step 2 *Sweetener options: 1/4 cup honey (very sweet); 1/4 cup agave syrup; about 30 drops of stevia; 1/4 cup zylitol; or 15 drops stevia & 2 tabl zylitol; 1/4 cup coconut sugar (or more) If you use something besides honey or agave, you may need to add a little more coconut oil or decrease slightly the coconut flour to make up for the liquid from the honey or agave.
Step 3 Combine Pumpkin, coconut oil, eggs, vanilla and sweetener*.
Step 4 Add coconut flour, almond meal, cinnamon and nutmeg to your pumpkin and mix well. Add your chocolate or carob chips. Note that the chocolate chips may contain gluten and for sure sugar. I like using carob chips - no extra sugar. You can also use cacao nibs for a little extra crunchy. Add nuts if you desire. ***Note if you wish to leave out the almond meal, increase coconut flour to 1/2 cup.
Step 5 Coat a cookie sheet with oil or use parchment paper. Scoop out cookie dough onto your pan. Bake for 10 to 12 minutes or until the bottom is done. Cool and enjoy.

 

 

Banana Bites

I love to cook and bake and share that with my kids.  My boys are excellent cooks.  My two girls hope to marry someone that cooks.  My youngest who is now 10 wants to follow me around and cook with me and get this......clean up the kitchen.  She loves it.  Yesterday without being asked, she cleaned the kitchen on her own doing the whole kitchen for the first time; floor to ceiling.  After lunch there was a mess everywhere from making super deluxe turkey sandwiches with everything on it.  She even cleaned the stove which had soup that boiled over and no one wanted to clean it. She did an amazing job and had fun doing it.  

I capitalized on it.  I praised her.  I brought the boys in to show off her amazing clean kitchen and told her she did the best job of anyone.  I believe she is a red personality in the Color Code system which means she thrives on competition and getting the job done.  She loves to play - but as she is getting older, work is fun for her.  So giving her all kinds of praise and mommy time is giving her the reward she needs to love cooking and cleaning in the kitchen.

I have been a mom for 25 years now.  All those years ago, I thought it was a treat to take my kids to your standard fast food restaurant; after all the food was cheap and you got a toy in the kid meal and there was a play gym.  We baked cookies, bought cheap ice cream, made sugar colored drinks, and associated junk food with feel good times.  We got the standard results of normal sickness.  We visited the doctor about as much as anyone; my kids had the standard childhood illnesses and complaints.  I was gaining weight that I couldn't lose no matter what I tried, including fad diets.  I had kids that might have had ADHD and drove you nuts.  I had kids that dealt with depression.  But nothing to be concerned about as it was typical normal behavior.  

One day I realized that diet made a huge difference. I started making changes and noticed big results.  I had more energy and my kids didn't get sick as often.  We no longer have colored sugared drinks and once in a blue moon, they will have a soda.  Cold cereal is a thing of the ancient past.  My two youngest kids have eaten at a fast food restaurant a couple of times in their whole life and have never been to the doctor because of illness - ever.  In fact no one has for 17 years except for broken bones - it isn't because we don't like doctors - no one has been sick enough to need a doctor and that all changed when we changed our diet.  We are not just lucky.

One of the side effects of this new healthier life was how in the world do I cook and make it fun?  I had to change me and what I consider a treat and fun.  And I'm back in the kitchen baking with my kids and making memories.  The bonus - they associate healthy food with good memories and feelings.   And they love this healthier version of food.  Each year for my birthday for as long as I can remember, I have a German Chocolate Cake with coconut pecan frosting (which has nothing to do with Germany).  No one liked it before.  This year I experimented with making one using beets, zucchini, nuts oat flour and no regular flour.  Since I was experimenting, my proportions were off and I ended up with 2 cakes. I thought I would have tons leftover.  My family gobbled it up in a few days.  It was totally healthy and full of fiber.  I make crepes from sprouted wheat - they eat every last one.

My daughter and I made healthy Banana Bites and some memories.  She was thrilled and they are extremely delicious.  You could eat these for breakfast, a snack on the run, and camping trips; perfect for kids playing sports with some healthy carbs.  They are so easy to make.

 

Banana Bites

Preheat your oven to 350 degrees.

Ingredients:

·         4 mashed bananas

·         ½ cup unsweetened applesauce

·         4 tablespoons of nut butter (if you need to leave this out, you can substitute sunflower seed butter or leave out entirely – you may need to add extra oats)

·         Depending on how sweet your bananas are you may want to add 4 tablespoons of raw honey

·         1 egg

·         2 teaspoon vanilla

·         Spices and flavoring (see below for options)

o    ¼ to ½ teaspoon of 1 or more of the following:  cinnamon, ground cloves, ground nutmeg

o    A pinch of ginger powder or more for a ginger cookie

o    The grated zest of 2 oranges

Stir together getting the nut butter mostly mixed in and your spices.  Then continue to add:

·         4 cups of rolled oats

·         3 tablespoons of coconut flour (if you don’t have it, use extra ground flax seeds, oat flour, or whole wheat flour - you will need more flour like about 1/2 cup)

·         ½ cup ground flax seeds

·         2/3 cup of dried fruit if desired and / or

·         ½ cup or more of chocolate or carob chips.  There are healthy versions of chocolate chips.  I use a dark chocolate.  I figure the smaller exposure to the chocolate chips make this seem more like a treat than a cookie with dried fruit.  They are so high in fiber that your body doesn’t get a spike in blood sugar generally. 

·         ½ to 2/3 cups chopped nuts

Spray a cookie sheet or use parchment paper and scoop about ¼ to 1/3 cup size onto cookie sheet and bake for 15 to 20 minutes.

You could leave out the egg and coconut flour, but they would be a bit more crumbly.  I loved the texture of this as it held together nicely.  If your bananas are really sweet you may not want the honey or try another sweetener like maple syrup. 

You can add in other ingredients like shredded apple or zucchini.  Use your imagination and experiment a little in the kitchen. I used cinnamon, cloves, nutmeg, orange zest, and chocolate chips with a pinch of ginger. 

I can’t wait to go home and have another and make more memories of fun, healthy food with my kids.

What are your favorite healthy treats to make?

Kally Efros

Me and Rachel getting ready to gobble up our healthy and super delicious German Chocolate Cake (made with beets).

Indigo Mountain  Connect with me on Facebook.

 

Healthy Dessert Recipe: Kally’s Too Good to Be True Chocolate Cream Pie

We have been on a journey of eating better food for about the past 15 years and that includes healthy desserts.  At 45 years old, I am in better shape than I was 15 years ago.  But I still like my desserts. I just don't like how I feel when I eat sugar and white flour.  I have been re-learning how to prepare great meals that not only look great, but taste great.  These foods also need to fit my schedule and not cost too much to prepare.  I live in a small rural area and we don't have a lot of shopping options either. This Chocolate Cream Pie is pretty easy to make and doesn't involve any baking.  It has no processed sugar and it does not contain gluten or dairy.  It is customizable for your needs and the ingredients you have on hand.  When I gave people a taste, they couldn't believe it when I told them what the ingredients were.    I'm so happy being back in the kitchen rather than being afraid everything there would make me sick or gain weight.

Ingredients:  

1 cup of raw nuts and/or seeds (I used half sprouted almonds and half pumpkin seeds)
8 to 16 Medjoul Dates, pitted (this depends on your sweet tooth), soak ahead of time
1 or more average sized carrots (not a baby carrot), peeled
2 teaspoons vanilla
Himalayan or Sea Salt, 2 dashes
4 Tablespoons of cocoa powder, unsweetened – for the crust
1/3 to 1/2 cup cocoa powder, unsweetened – for the filling - more if you like more chocolate
                If you can get raw cacao powder, even better
1/3 to 1/2 cup carob powder (optional), I like carob because it is naturally sweet
                If you don’t use it then increase your cocoa powder and you may need a little more sweetener.
1 can black beans, drained – or make your own
1/3 cup coconut oil, plus a little more for the pan
1/3 cup coconut butter, optional if you don’t like coconut; you can substitute soaked nuts or leave out
               *See my notes below for instructions on making this.
1 banana
½ cup coconut sugar
½ teaspoon stevia powder
2 Tablespoons agave or maple syrup
 
You can use sweeteners of your choice: stevia, honey, maple syrup, etc.  This is a very forgiving recipe.  You can make adjustments.  If you need to thicken it up some, you can add nut butters or coconut flour – it only takes a little bit.  The dates are naturally sweet so you can use only stevia.  If there were no dates, the stevia might not be enough.  Coconut sugar is not as sweet as other sugar, but it is lower on the glycemic index – very low actually.
 
Step 1:  If you like things a little sweeter use more dates.   When I made this I used 5 dates for my crust and 6 dates for my filling.  Soak your dates in warm water for about 4 hours.  Then make sure to remove the pits.  If you don’t soak them, they won’t mix in very well.
 
Step 2:  Spread some coconut oil on the bottom of a larger pie pan or a spring-form pan
 
Step 3 Make the Crust:  In a food processor mix your 1 cup of nuts and/or seeds until finely ground.  Add your soaked, pitted dates and mix.  Add your peeled carrot (chop into quarter pieces to make it easier to mix) and mix until carrots are ground into the mixture.  I like the carrots, they added a nice orange speck to the crust and some extra nutrition.  Now add your 1 teaspoon of vanilla, a dash of salt, 4 tablespoons of cocoa powder and mix together well.   It will be a very stiff cookie dough consistency.
 
Step 4:  Spread onto the bottom and sides of the pie pan, or just the bottom of a spring form pan.  Set aside.
 
Step 5 The Filling:   In your food processor mix the remaining dates that have been soaked and pitted.  Add the black beans and mix well.  Add the coconut butter, coconut oil, banana and mix.  Add the carob and cocoa powder and mix.  Add the vanilla, dash of salt, and your sweeteners and mix well.  Check to adjust if you need more sweetener.
 
Step 6:  Spread over your crust.  It is ready to eat as is, but can set up a little more in the fridge.
 
Step 7 Topping Ideas
Chocolate:   You can melt some chocolate chips with a little coconut oil and drizzle on top.  You can make your own chocolate sauce with cocoa powder, agave, and coconut oil to drizzle.
Strawberries and Cream:  Chopped strawberries (or any berry).  Top with young coconut that has been blended or use yogurt.  I really like blueberries and chocolate.
 
Keep in the fridge - unless of course you eat it all up after making it.
 
*Coconut Butter is made very easily in  your food processor.  Take raw, dried, and unsweetened coconut flakes and put in your processor.  Turn on and mix for up to 10 minutes.  As you mix it, it turns into a creamy consistency similar to a nut butter.  It makes a great snack and is the basis for many of my quick to grab raw food healthy cookies and treats.  Some people add a little coconut oil after it is processed.  If you have cheap coconut, this will not work as the fat has already been taken out.  It can be hard after it sets - but it still works just fine.  Here is a great tutorial.
 
Be sure and tell people that there are beans in your dessert so that there is more for you.  Or wait until after they have had it and save your can of black beans for proof.  People for years, even before the internet have used beans in desserts.   Twenty years ago I made a pinto bean fudge that most people just couldn't or wouldn't believe I used beans.
 
Do you have a great idea for making desserts healthier?  I'd love to hear about them.  Or do you have a favorite recipe?  Please share.
 
Enjoy!
Kally
 
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