Oatmeal Bars with Berries and Seeds

oatmeal bars with blueberries and pumpkin seeds

I usually just have a bowl of oatmeal in the mornings to keep things quick and easy. There are many options when it comes to adding flavor to oatmeal.  Similarly, the same is true for these oatmeal bars. You can easily switch out the types of berries and seeds.

Berry options include blueberries, raspberries, blackberries, or cherries. Also, I suggest using your favorite nut or seed in this recipe. The recipe shown in the photo uses blueberries and pumpkin seeds.

Oh, and as always, you can use whatever sweetener is your favorite. Even a banana or pureed dates would be excellent options. 

With these oatmeal bars, you can be just as creative as you can with a bowl of oatmeal. 

And, guess what else? This recipe allows you to begin your day with G-BOMBS! G-BOMBS is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. 

Here are links to our podcasts regarding G-BOMBS. Each episode includes some ideas on how to incorporate them into your diet.

Here is the recipe:

Ingredients:

  • 1+ 1/4 cups old-fashioned rolled oats
  • 1+ ½ cups oat flour
  • 1+ ½ teaspoons baking powder
  • ½ teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 TBS ground flaxseeds
  • 2/3 cup applesauce
  • 1  to  2 cups of berries
  • 1/2 cup nuts or seeds
  • 1/3 cup liquid sweetener  (or pureed bananas/dates)

Directions:

  1. Mix the ground flaxseeds and applesauce. Put to the side.
  2. Add all the remaining dry ingredients and the nuts/seeds to your mixing bowl.
  3. Add the liquid sweetener and applesauce mix and mix well. The mixture will be thick. You can add water or nutmilk if you need to make it thinner, but it should not be runny and much thicker than pancake mix.
  4. Gently stir in the berries.
  5. Place some parchment paper on the bottom of a square (8×8 or 9×9) baking pan for easy removal once baked. Press mixture into a square cooking pan.
  6. Bake at 350 degrees F for about 20 minutes or until lightly browned on the top and edges.

Looking for other ways to enjoy oatmeal? Check out Oatmeal Options.

3 Ingredient Date Balls

Date Ball Snacks

 

Date ball snacks are quick and easy to make using only 3 ingredients and a food processor. Loaded with real food for energy, vitamins, and minerals. This makes 12 – 15  1-inch size date balls.

Ingredients:

  • 6 dates, pittedDate Ball Ingredients
  • 3/4 to 1 cup dehydrated apples
  • 1 cup of walnuts (or any of your favorite nut)
  • pinch of salt (optional)

Directions:

  1. Place all ingredients into the food processor and process until well mixed.
  2. Form into balls. You can use a tablespoon to measure out the mixture.

Date Ball After Mixing

Notes:

  1. I usually make my own dehydrated apples. This way I can avoid added sugars and sulphur-treated appples. So be sure to look for “unsulphured” apples.
  2. I also soak the nuts for 4 – 6 hours and dehydrate them with the apples. Soaking nuts/seeds helps them to be more digestible.
  3. I’m sure you can substitute seeds (such as sunflower or pumpkin) if you have an allergy to nuts. Start by adding only 1/2 cup of seeds.

Another similar recipe that uses only 2 ingredients: Homemade Larabars

Chocolate Chip Cookies (Whole Grain, Plant-Based)

Chocolate Chip Cookies

I came across this recipe a few years back. I thought for sure it was already included in the recipes here.

I’m posting two dessert recipes in a row!

Why? Because I want to help you make some better dessert choices during this Holiday season. (I consider 100% fruit-based desserts as the best choice.) So, check out this week’s podcast. Sugar – The Holidays and Your Immune System.

Related Podcast:  Sugar – The Holidays and Your Immune System.

Vegan Sweet Potato Pie

vegan sweet potato pie

Here is a vegan sweet potato pie recipe that I found on YouTube. For now, this will be the one I’ll be making to bring to the holiday gatherings. In the past, I have always been asked to bring desserts. Are desserts my specialty? Hmm…well, we will see what happens this year because anything I bring will be plant-based. I hope you like it.

More desserts/sweets for you to try.

Vegan Meringue Cookies – Using Aquafaba

meringue cookies

Yes, vegan meringue is possible using aquafaba. Aquafaba is the left over water after cooking dried beans or legumes. The only one I’ve ever used is that which I have after cooking chickpeas/garbanzo beans. I think chickpea water is the most popular one for most recipes. (See the aquafaba recipe below.)

I cannot eat pure sugar, so these cookies are not for me, but I wanted to make a dessert that my daughters might enjoy and for those of you who might enjoy them too.  But really, I just wanted to try to try a substitute for egg whites to create a meringue cookie. And it works great!

Oh, and before you get started, the recipe below calls for the use of a pastry bag with a star (decorative) end. You can use a pastry bag with a hole cut in the bottom. Or simply use a spoon to plop the meringue onto the cookie sheets. Don’t worry…these cookies will taste the same once baked no matter what “shape” they are in.

Once baked and cooled, the cookies will be crispy. Store in an airtight container to keep away from moisture or they will lose their crispiness. Also, keep them away from heat because they will melt.

Leftover Vegan Meringue…

I had left over meringue, so I decided to make vegan lemon meringues desserts. Not pie, because I didn’t want to make a crust. I used this recipe . This recipe also contains good tips on making the lemon curd thicker (such as using agar agar flakes). I simply used the basic recipe even without the vegan butter. There is also a link to vegan pie crust recipe and suggestions for store-bought brands.

Leftover aquafaba…

I always like to keep aquafaba available for use in some requires that list eggs as an ingredient. I often use aquafaba in pancakes and cookies. But, if I don’t use the aquafaba right away, I freeze some in ice cube trays for later use.

How to make aquafaba

I enjoy using chickpeas in many recipes, therefore, I always have aquafaba on hand. I think chickpeas and pinto beans are my favorite legumes. Although, I’ve never used pinto aquafaba in any recipes…I supposed that you could, but it would give it a pink tint for sure.

I prefer to soak the chickpeas overnight (or at least 8 hours). Note: The cooking times below refer to soaked chickpeas.
Drain off the soaking water, prior to cooking.
Instantpot: Cover with 1 inch of water. Stovetop: Cover with 2 inches of water.
Instantpot: Cook for 13 minutes. Stovetop: Bring to boil for 1 minute, then simmer on low for about an hour.
I usually use a spoon to remove some of the froth that appears in the pot after cooking.
Strain the aquafaba into a container for later use.

I usually put the chickpeas into the freezer for later use in soups, salads, hummus, stir-fries, tacos, and making tortillas/wraps.

More Vegan “Sweet” Desserts

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. 

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 a real food ice cream. 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. Note: Many have termed ice cream made from plant-based ingredients as “Nice Cream”.

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