Apples and Dip Party Platter

I’ve had the opportunity to share this recipe at quite a few parties this Christmas season and it has received great reviews. Most are very surprised when they discover that the ‘caramel’ dip doesn’t contain any sugar or dairy. (Surprise…it’s made using dates!)
Ingredients:
  • 4 large Fuji or Gala Apples (I think I would even enjoy Granny Smith)

Date ‘caramel’ sauce:
  • 8 Medjool dates
  • 1/4 cup unsweetened almond (recipe says that coconut milk is also an option)
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1/2 tsp vanilla powder (alcohol free vanilla extract is also an option)
  • dash of sea salt

Other toppings:
  • Walnuts and/or pecans
  • Raisins and/or dried cranberries
  • 2 tsp tahini or almond butter

Directions:
  1. Blend together all the ingredients for the caramel sauce until smooth. If not using a high-speed blender, it would be best to soak the dates in the water prior to blending
  2. Cut the apples into thin wedges, arrange on a platter, pour on sauce and add toppings.

Note: This was adapted from the  ‘Apple Nachos’ recipe from the Medical Medium’s website. 

Blue Berry Muffins with Reduced Calories, Increased Fiber and More Nutrients

This recipe is for Blueberry Muffins using only whole, plant-based (WFPB) ingredients . I hope you will try this recipe. I’m also including the nutrient comparison for your reference (see below). Happy Baking!

Ingredients:
⅔ cup unsweetened plant-based milk

Whole Plant-Based Recipe

1 tablespoon ground flaxseeds
1 teaspoon apple cider vinegar
2 cups whole-wheat pastry flour
2 teaspoons baking powder
¼ teaspoon baking soda
¾ teaspoon salt
½ cup unsweetened applesauce
½ cup pure maple syrup
1½ teaspoons pure vanilla extract
1 cup fresh/frozen berries

For detailed baking instructions:  Go to Forks Over Knives Website

So, if you want to lower calories, increase fiber and add more nutrients to your diet – you could choose this muffin over the traditional way of making blueberry muffins.

Here is a traditional list of ingredients for making blueberry muffins using eggs, milk, butter:

Traditional Recipe

1/2 cup butter

2 cups all-purpose flour
1 1/4 cups white sugar
2 eggs
1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt

1 1/2 cups fresh/frozen blueberries

Comparison Facts:

  • 1/3 of the calories of the traditional recipe
  • the carbohydrate load is also lower
  • fiber has been increased
  • sugars are 1/2 of the traditional recipe

Real Food Rocky Road Ice Cream

I wasn’t planning on posting this tonight, but it’s the weekend and it’s nice to have something cool and sweet to eat while chillin’, right?


Well this is my own version of rocky road ice cream. I don’t think I was ever a fan of rocky road ice cream beore, but this dessert just ‘happened’ today. And after taking the photo and deciding to post it I thought it looked like rocky road and… I needed to give it a name.

This is made of fresh real food ingredients. Banana ice cream (made only of frozen bananas and cinnamon) topped with dates, dried mulberries and homemade chocolate (raw cacao, coconut oil and raw unfiltered honey). I will definitely be making this again and since I forgot to add nuts, next time I will be adding pecans or some other nuts to the mix for sure.

Ingredients:

Ice Cream
    2 frozen bananas
    1/8 tsp cinnamon

Raw Chocolate
    1/8 cup raw cacao*
    1/2 to 1 TBS raw, unfiltered honey*
    1 TBS coconut oil

Additional Toppings
    dried mulberries*
    dates*
    nuts*

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Directions:

  1. Before making the ice cream. mix together the raw cacao (or cocoa powder of choice), honey and coconut oil with a spoon. Add more coconut oil or honey if still too dry. Spread onto wax paper and put into freezer for about an hour.
  2. Place frozen bananas and cinnamon into a high speed blender and process until you create a smooth, ice cream consistency. This is where a Vitamix is very useful.
  3. Put ice cream into a bowl, break chocolate into pieces over the top and add other toppings as desired.

Alternatives/Add-ins:

  • Add vanilla extract or vanilla bean to the bananas in addition to or in place of the cinnamon
  • Use ready-made chocolate chips if you are short of time, but I hope you would try to make your own dark raw chocolate because it’s simple and made of simple real food ingredients
  • Add avocado and mint to flavor the ice cream so you can create mint chocolate chip ice cream (It’s likely that I will try that one this week too.)
  • Swirl in some nut butter or full fat coconut milk (or both)

Avocado Drink with Basil and Mint

I was browsing my computer this morning and I came across a Vitamix recipe that used milk and sugar in the mix , so I decided to mix it up a bit in a different way for some Real Food goodness and I added a little special touch with the basil and mint addition. This tasted like a milk shake to me…I actually made two servings because the first was so good.

Feel free to adjust to your liking. See more possibilities below.

Ingredients:
¾ cup water
2 TBS nut butter of choice
1 – 2 bananas (depending on how sweet you want it)
½ avocado*, pitted and peeled
1 Date*
3 leaves each of basil and mint
1 cup ice

Optional: Add Stevia (without inulin* or other additives) as an additional sweetener.

*High FODMAP food – remove these ingredients to achieve a Low FODMAP recipe. Peanut butter is considered a low FODMAP food. Since almonds should only be consumed in the amount of 10 or less, almond butter would likely be a High FODMAP food. Also, you might be able to tolerate 1/8 of an avocado and I suggest using maple syrup in place of the date.

Directions:

  1. Place all ingredients into Vitamix in order listed
  2. Select Variable 1.
  3. Turn machine on and slowly increase speed to Variable 10, then to High.
  4. Blend until desired consistency is reached.
Other add-ins or switch-outs:
  • cinnamon, nutmeg or pumpkin spices in place of basil and mint
  • peaches or mangos in place of bananas (or along with them)
  • nut butter choices: cashew, almond, peanut, sunflower
  • add coconut milk or use in place of water and nut butter
  • chocolate (raw cacao)
  • leave out banana and add Stevia or an additional date as sweetener, plus flax seeds

Almond Flour Cookies

I began this website so that I could keep track of my journey’s recipes for the most part. I cook and prepare foods EVERYDAY! So, you would think that I would have a ton of recipes posted already. But I have been slacking in this task. Photos of many of the foods I do prepare can be found at Instagram. But I am going to try to do better.

Today I wanted something crunchy..and didn’t want to wait on the dehydrator (I did that yesterday when I made kale chips.) So today I’m baking Almond Flour Cookies in the oven.

I think I should call these “Honey Almond Cookies”. The Honey was easily recognizable. One recipe I found used maple syrup in place of honey. I think that my use of honey and the addition of ground flax seed made these cookies crunchy on the edges, but chewy on the inside. Also, they could probably have been crunchy if flattened more than you see in the photo below.

Ingredients:
1 1/2 cups blanched almond flour
2 TBS ground flax seed
1 – 2 TBS water
1/4 teaspoon sea salt
1/4 teaspoon baking soda
1/8 teaspoon cinnamon
2 Tablespoons melted coconut oil (optional, you can just use more water)
1 teaspoon vanilla extract
1/4 cup raw unfiltered honey
 

Crumbly Dough Texture

Directions:
1.     Preheat oven to 350 degrees C 
2.     Mix water with ground flax seed and set aside.
3.     Mix all dry ingredients.
4.     Add vanilla, coconut oil (or water), vanilla and honey to the flax seed mixture.
5.     Add wet ingredients to the dry ingredients, stir using a spoon.
6.     Roll dough into small balls and flatten onto the baking pan.
7.     Bake in oven for 13 to 15 minutes or until slightly browned on the edges.
 

Before Baking
Baked Cookies