Sometimes I can’t help but wonder if there’s anyone left on the planet who’s not time-starved. If you’re like me, you like to be as productive as possible, but let’s face it…between family, work, traffic jams and being constantly “plugged in”, consistently eating foods which nourish rather than foods which deplete is challenging.
So I dedicated today to sniffing out a few recipes for you which meet my high standards:
- friendly to the digestive tract,
- anti-inflammatory (not a granule of white sugar in sight here folks!),
- lower in sugar and carbohydrates
- and most importantly, quick and tasty!
These snacks do have sweeteners BUT they are better versions than highly refined, highly inflammatory white sugar. Plus, they are combined with healthy fats, protein, and fibre to avoid wild swings in blood sugar, keeping you energized and satisfied until next meal.
On the topic of sugar, you don’t want to miss my Facebook Live video where I discuss my 4 favorite sweeteners to cover all your sweetness needs!!
Whip these babies up in no time – they’re all no-bake! I’d love your feedback when you do!
4-INGREDIENT NO BAKE PALEO PROTEIN BARS
- 1/2 cup coconut flour
- 1/2 cup unsweetened vanilla protein powder (I recommend plant-based protein powders)
- 2 cups cashew butter- can sub for any nut or seed butter of choice
- 1/2 cup pure maple syrup – can sub for honey (or to desired sweetness)
Line an 8 x 8 inch loaf pan or cake tin with parchment paper and set aside.
In a mixing bowl, add your coconut flour and vanilla protein powder and set aside.
In a pot, combine nut butter with maple syrup and melt together over medium-low heat. Whisk to ensure it is combined. Pour into the dry mixture and mix until fully incorporated. If batter happens to still be crumbly, add water/milk until a thick batter remains.
Pour batter into lined baking dish and press firmly into place. Refrigerate for at least 20 minutes to firm up. Once slightly firm, you might opt to melt a little extra dark chocolate and drizzle on top, then refrigerate for a further 40 minutes. Remove and cut into bars. Keep refrigerated or frozen.
(slightly adapted from: https://thebigmansworld.com/2017/04/20/4-ingredient-no-bake-paleo-protein-bars-vegan-gluten-free-sugar-free/)
AVOCADO CHOCOLATE MOUSSE
- Inner flesh of 2 medium ripe avocados
- 1/2 cup dark chocolate chips (Enjoy Life is dairy free) OR cocoa powder
- 1/4 cup to 1/2 cup non-dairy milk of choice (*coconut milk recommended)
- 1 tsp pure vanilla extract
- 1/8 tsp salt
- pinch stevia OR 2-5 tbsp raw honey, maple syrup, or coconut sugar
*Coconut milk is high in medium chain triglycerides, which are great for fat loss, and its lauric and caprylic acids nourish your microbiome. It’s high fat content will keep you fuller longer!
You have two options for this recipe: The version with the chocolate chips will be richer; the version with the cocoa powder will be lower in fat and sugar.
If using the chocolate chips, carefully melt them before beginning. For both versions, combine all ingredients in a blender or food processor until completely smooth. Use less milk for a thicker mousse and more for a thinner/creamier result. If using chocolate chips, use only 2-3 tbsp sweetener of choice or pinch stevia. If using cocoa powder, use the higher amount of sweetener.
(slightly adapted from https://chocolatecoveredkatie.com/2015/10/15/avocado-chocolate-mousse-vegan-healthy/#26dRRLhog829f0C0.99)
NUTTY COCONUT FAT BOMBS
The title is scary, but rest assured you are filling up on healthy fats, which your body needs for so many key functions. The walnuts, chia, flax, hemp, and nut butter add a ton of Omega 3 fats to these balls. The shredded coconut and coconut butter adds some healthy saturated fat and flavor. Add to this good protein from the nuts and nut butter, with only a tablespoon of sweetener, and wow, the perfect healthy treat!
• 1 1/2 cups walnuts (or nut of choice but walnuts are highest in Omega 3!)
• 1/2 cup shredded coconut
• 1/4 cup coconut butter + 1 tablespoon extra if needed (not coconut oil)
• 2 tablespoons almond butter or nut butter of choice
• 2 tablespoons chia seeds*
• 2 tablespoons flax meal*
• 2 tablespoons hemp seeds
• 1 tablespoon maple syrup
• 1 teaspoon cinnamon
• 1/2 teaspoon vanilla bean powder
• 1/4 teaspoon kosher salt
• 2 tablespoons raw cacao nibs
For the chocolate drizzle:
• 1 oz. bittersweet or unsweetened chocolate chopped
• 1/2 teaspoon coconut oil
*To simplify, you could stick to either chia or flax, if you don’t have both. Just do 2 tablespoons whole seed and two tablespoons ground. In the bowl of a food processor, combine all of the ingredients except for the cacao nibs. Pulse for about 1-2 minutes, until the mixture starts to break down. It will first become powdery and will stick together, but still be crumbly.
Keep processing until the oils start to release a bit and the mixture sticks together easily – just be careful not to over process or you’ll have nut butter. If your mixture seems dry and if you’re not using the maple syrup, you may need the extra tablespoon of coconut butter to help it come together.
Once the mixture is sticking together well, pulse in the cacao nibs, just to incorporate them. Use a small cookie scoop or a tablespoon and roll into balls.
If desired, make the chocolate drizzle by melting the chocolate and coconut oil together over low heat, then drizzle over the balls and place in the fridge or freezer to firm up.
Store in an airtight container or zip-top bag in the refrigerator or freezer.
(recipe slightly adapted from https://www.bakerita.com/coconut-fat-bombs/)