I am a sweet tooth through and through, and I missed them so much with my healthy diet of no starches, no refined sugars/flours, and little dairy. Read more about why I do this on my main page post: You Are What You Eat. It is about removing inflammatory foods from the diet to let your body heal from chronic illness like an autoimmune disease (mine is Ankylosing Spondylitis).
Over the years I have created gluten-, refined sugar- and flour-free recipes that even my husband and toddler love. I have been inspired by the following books: The Wholesome Junk Food Cookbook, Raw Energy and The Gluten-Free Almond Flour Cookbook. I get many of my raw items (like organic raw honey and raw cocoa (cocao) powder from Whole Foods Market).
My pantry is always stocked with the following organic items: raw honey, raw cocoa (cocao) powder (can get at Whole Foods - do not bake with it - for raw recipes only), real/natural vanilla extract (no added sugar, etc.), raw nuts like pecans, walnuts and almonds, blanched almond flour (Honeyvillefoods.com), Bob's Red Mill gluten-free rolled oats, Maranatha natural peanut butter, Spirulina powder, Celtic sea salt, natural maple syrup, cold-pressed grapeseed oil, cold-pressed olive oil, Chatfield's natural cooking cocoa powder unsweetened/alkaline free, Raw Chia Seeds and cinnamon.
When I cook or bake I always season/add ingredients to taste/texture, so I still recommend that when trying these below, but I did attempt to record the measurements for you on all of these recipes...
Healthier Chocolate Cupcakes
Makes 6-8 (gluten-free, refined-sugar free)
1 organic egg, beaten
¼ cup grape seed oil (or other expeller-pressed oil)
2 cups blanched almond flour
½ tsp baking soda
¼ cup unsweetened cocoa powder
½ cup natural maple syrup
¼ - ½ cup spring water
1 tsp natural vanilla extract
Pinch sea salt
1 tsp vinegar (I use brown rice vinegar)
To make vanilla cupcakes, omit the cocoa powder, use 1 tbs vanilla and lessen the amount of water used (pour it last and test consistency).
These cupcakes are dense, moist and pass the picky 3- and 33-year-old test. Blanched almond “flour” can be purchased at any Dierbergs or Whole Foods – Bob’s Red Mill. I order mine in bulk for a lot less cost by volume through Honeyville Foods online http://www.honeyvillegrain.com
Preheat to 375 F. Combine wet ingredients (except water and vinegar) and in separate bowl then combine dry ingredients. Add wet to the dry. Next, add water until the consistency is thick but pourable (1/2 is about right but less if omitting chocolate). Then add vinegar and stir well. Fill muffin cups 2/3 full and bake for 20-25 minutes. Check with fork or toothpick – if it comes out clean, it’s done.
This cupcake alone is packed with nutrients including minerals from the maple syrup to protein from the almonds and egg. Top with Non-Butter Chocolate Cream, Chocolate Ganache, Whipped Cream or Marshmallow Topping.
Non-Butter Cream Chocolate Frosting
(Wholesome Junk Food Cookbook)
1 cup powdered evaporated cane juice (organic/natural powdered sugar) OR 1 tbs raw honey instead (texture change)
1/3 cup cocoa powder (raw if possible)
2/3 cup vegan butter spread (Earth Balance), at room temperature
1 tsp natural vanilla extract
Combine ingredients and beat well until creamy.
Whipped Cream
Makes 4 cups
2 cups organic heavy cream
3 tbs raw honey or natural maple syrup
1 tbs natural vanilla extract
Whip contents together until fluffy.
Serve on top of my chocolate cupcakes or used as the filling for whoopie pies with my muffin tops. It’s also part of the Zebra cake recipe. Store in fridge for up to a week.
Raw Dark Chocolate
½ cup raw coconut oil
¾ cup raw cocoa (cocao) powder
½ cup raw honey
Pinch sea salt
Whisk ingredients until smooth and thick. You can use this as a dip for fresh fruit and serve immediately, use as syrup over ice cream (healthy ice cream recipe to come) or use it as a coating for chocolate covered strawberries (hold strawberries by the leaves, dip and place on parchment paper – place in fridge for 1-2 hours or more – when left out, these will get soft so serve immediately from fridge).
It’s full of antioxidants, B vitamins, potassium, calcium, magnesium, manganese, phosphorus, zinc, iron, healthy fat and fiber.
Cool Zebra Cake
Makes 7 “cookies” to complete the cake that serves 7-10 (gluten-free, refined-sugar free)
See Keri’s Healthier Chocolate Cupcakes recipe
See Whipped Cream recipe
¼ cup dark chocolate chips crushed up in food processor
Follow the recipe for my “Healthier Chocolate Cupcakes” but instead of cupcakes, you will be making large “cookies”. Once you have the ingredients mixed, scoop about a tablespoon and a half onto a grape seed oil-greased oven sheet until you have 7 cookies. Bake at 350 F for 15-20 minutes. Set aside to cool completely.
Follow the recipe for Whipped Cream. Once cookies are completely cool, top each with a healthy heaping of cream and sandwich together. Then place on its side and continue until all cookies are sandwiched into a log. Spread remaining cream over the log. Dust with dark chocolate pieces.
Refrigerate for at least 3 hours before serving. Cut on a diagonal to serve.
Healthier Vanilla Ice Cream
Makes ½ quart
1 - 13.5 oz can coconut milk
1 small frozen banana (optional)
3 tbs raw honey
1 tsp natural vanilla extract
Pinch sea salt
Raw pecans
Use this to make ice cream sandwiches with the “cookie” version of my healthier chocolate cupcakes (see cool zebra cake).
Raw Vanilla Almond Milk
Makes 4-5 cups
1.5 cups organic raw almonds
1 tbs raw honey
1 tsp natural vanilla extract
Pinch sea salt
Soak raw almonds 8-hours or overnight in spring water (do NOT use tap water). Drain and rinse off starch (use of sink water is fine here). Blend the drained/rinsed almonds with 4 cups of spring water. Add raw honey, vanilla and sea salt. Blend for another 30 seconds. Strain all contents of milk in a bowl through a “nut milk bag”. These can be found online and ordered – they are so easy to use and clean. Wring out the excess milk. Store in fridge in glass container for up to one week. I got my nut milk bag on One Lucky Duck dot com. http://www.oneluckyduck.com/store/product-details.php?id=124&cat=26
I use this in my smoothies and on my homemade Peanut Butter Vanilla Granola cereal. Shake before each use and the contents will separate. You can save the ground nuts in the bag to make almond muffins (can sub the almond flour for this, but the texture will be much more nutty/crunchy).
Berry Vanilla Protein Shake
1 scoop vanilla egg white protein (sweetened with stevia or other natural sweetener, no fillers)
1 cup raw almond milk
1 cup frozen organic strawberries (soaked in hot water for a minute)
1 tbs ground flax seed
¼ cup crushed ice
Blend all ingredients until smooth.
Raw Nut Butter Pecan Chocolate Candies
1 cup raw oatmeal flakes (I use Bob’s Red Mill Gluten-Free)
1 cup raw pecans
¾ cup natural roasted peanut butter (non-raw ingredient)
¼ cup raw honey
1 tsp vanilla
Pinch sea salt
Coating:
2-3 tbs raw honey
2 tbs raw cocoa (cacao) powder (Whole Foods carries it) or you can use baker’s, but no health benefits
½ tsp raw coconut oil
¼ tsp natural vanilla extract
Pinch sea salt
Option: dash ground cinnamon
Mix all ingredients until a stiff dough forms (I use my Kitchen Aid stand mixer). Roll into small balls and place in the freezer or fridge.
Dark Chocolate Coating/”Syrup”:
Mix all ingredients, pull balls out of fridge or freezer and coat in chocolate. Place back in fridge or freezer for easy snacking later. This can also be used in lieu of store-bought chocolate syrup.
These are packed with nutrients and will give you great energy!
Yummy Yogurt Pops
1 cup frozen organic strawberries (soaked in hot water for a minute)
½ cup raw almond milk
2 tbs homemade plain yogurt (or organic store-bought)
1 tbs raw honey (or manuka honey)
1 tsp natural vanilla extract
1 tbs ground flax seed
Blend all until smooth. Texture should be the consistency of a thick shake.
Freeze and when ready to serve, run over warm water before removing. I use Tevolo popsicle molds because they are BPA free and they are individual so it’s easy to pull them out without losing the popsicle inside. They are also fun shapes like stars and rockets.
Almond Flour Bread
Makes 1 small loaf (gluten-free)
2 cups blanched almond flour
¾ cup creamy roasted almond butter
3 organic eggs
½ tsp baking soda
1 tbs ground flax seeds
Mix almond butter and eggs with mixer until smooth. Combine dry ingredients in separate bowl. Blend both mixtures together until a stiff dough forms. Place in loaf pan (greased with grape seed oil) and back for 30-40 minutes at 350 F.
I put the dough in one half of the loaf pan (it’s stiff enough to stay put on the end where it’s in the middle of the pan). This way I can slice it into small bread slices for Alex’s sandwiches. This bread is the consistency of a moist pound cake. It’s great for turkey or natural PB/honey or PB/jelly sandwiches. I use small cookie cutters to make fun shapes for Alex. He loves it and it’s packed with protein and nutrients!
Nut Butter Vanilla Granola
1 tbs Ghee (or vegan spread like Earth Balance)
½ cup natural peanut butter (can do ¼ almond butter, ¼ PB as option)
1/3 cup honey
½ tsp natural vanilla extract
¼ tsp sea salt
2-3 cups gluten-free rolled oats
Option: sprinkle ground pieces of dark chocolate over the granola just after it comes out of the oven.
Melt ghee or vegan spread (can use butter if you like) and add nut butter, honey, vanilla and sea salt. Stir until smooth – low heat. Use a stand mixer to combine the nut butter concoction with the oats. Place on baking sheet and bake at 325 F for 10 minutes.
I serve this with my raw almond milk or on top of homemade yogurt. Alex loves this. It’s the only cereal I offer and he doesn’t miss a thing. Store in a container for up to a week.
Raw Strawberry Salad Dressing
¼ cup extra virgin olive oil
Splash of Bragg’s apple cider vinegar
¼ cup raw honey
1 tbs dijon mustard
Juice from one lemon
6 fresh or frozen organic strawberries
½ tsp course sea salt
Blend together until smooth; serve over salad
This dressing is a beautiful pink color and the consistency of a smoothie. Serve it on top of grilled fish or chicken or on a salad. I like it on an organic spinach salad with raw pecans, boiled organic egg, organic chicken, red onion and sometimes avocado and/or dried cherries.
Simple Guacamole
4 ripe avocados
Sea salt to taste
1 lime
2 small organic roma tomatoes
½ of a medium organic yellow onion (or red)
Mash avocados and save one of the seeds (use as a garnish on top of the dip as it takes longer for the guac to turn brown). Add lime, tomato and diced onion. Add sea salt to taste.
Serve with carrot sticks, celery, broccoli, etc. Or with natural tortilla chips. I always get great compliments on this dish. I eyeball it (and taste) every time I make it – no measuring.
Black Bean Hummus
1 – 16-oz can of black beans, drained/rinsed
1 tbs tahini
1 lime
2 cloves garlic, crushed
Sea salt to taste
1 tbs extra virgin olive oil
Options: 1 tsp ground cumin
Blend in food processor and serve with veggies, pita chips, etc.
Hummus
2 cups garbanzo beans, drained/rinsed
1/3 cup tahini (sesame seed butter)
¼ cup lemon juice
1 tsp sea salt
2 cloves garlic
1 tbs extra virgin olive oil
Blend in food processor and serve with veggies, pita chips, etc.
