Refined Sugar Free

now browsing by tag

 
 

Holiday Desserts! Eat clean, reduces sugars, enjoy!

Holiday Desserts!  We had such a fun time creating new recipes and adapting old recipes to better quality ingredients.  Reducing the sugar “coma” feeling is huge during the holidays.  Remember it’s an indulgence, not an everyday treat.  When you can learn to appreciate dessert or good food, you know there be more and you don’t need to be the “starving child” and scarf down what’s in front of you.  Learning how to have a healthy relationship is part of what I teach in “cooking class”.  You shouldn’t be alarmed because it’s not always “cooking”, we learn preparation methods, tips on saving time and energy.  Come to the next class-step out of your comfort zone and see how good you feel after realizing “cooking” isn’t so bad!

Vegan Pumpkin Cheesecake
Gluten Free, Vegan, Paleo
Happily serves 8
ALL ORGANIC INGREDIENTS

Crust
1/2 Cup soaked dates
2 TBSP Coconut Oil
1 Cup Ground Nut Flour
1/8 tsp Himalayan Sea Salt

Soak Dates 1-4 hours. Remove seeds, discard water.
Add the nuts to the food processor and blend until they are like a rough flower then add the dates, coconut oil and sea salt.
Pulse together until it becomes a lumpy ball and then press into the bottom of a pie dish and refrigerate.

Filling
4 Cups Fresh Pumpkin (or 2 Cans Pumpkin purée)
8 oz Vegan Cream Cheese
1/3 cup Maple syrup (can sub coconut nectar) OR 1/4 tsp maple extract & 1/4 tsp stevia or Lohan Sweetener
2 TBSP Pumpkin pie spice

To make the filling
Add pumpkin and other ingredients and process until smooth.
Blend on the highest setting until It is smooth like the cooked version of pumpkin pie.
Transfer the filling to your pie crust and let refrigerate for a few hours.

 

Quinoa Brittle
Gluten Free, Dairy Free, Refined Sugar Free
Happily Serves 10

ALL ORGANIC INGREDIENTS

3/4 Cup Tricolor uncooked quinoa
3/4 cup Pecans and/or macadamia nuts
2 TBSP Coconut sugar
1/2 tsp Pumpkin pie or Allspice
2 TBSP Coconut oil
1/4 cup Blackstrap molasses
Dash of cinnamon
Pinch of Himalayan Sea salt
Stevia if you desire it sweeter

Preheat oven to 325.
Line a baking sheet with parchment paper. (Cover all edges)

Combine quinoa, macadamia nuts/pecans, coconut sugar, salt, and cinnamon/spices in a bowl and set aside.

Over low to medium heat, add the coconut oil and black strap molasses (and optional Stevia). Stir until there is no visible separation. Pour over the dry ingredients, combine and coat evenly, spread on a parchment lined baking sheet with a metal spoon.

Try to get it as even as possible or the edges will burn in the center won’t crisp up.

Bake for 15 minutes and turn the pan around to ensure even baking and Browning. Back 5 to 10 minutes more and watch carefully so it does not burn. The edges will get crisp and caramelized, and the color will be uniformly deep golden brown in color.

Let it cool completely before breaking it into serving pieces.
You can store leftovers in a sealed container at room temperature for a week, or in the freezer for up to one month.

Canadian Butter Tarts
Gluten Free, Refined Sugar Free, Dairy Free option
Happily Serves 24
ALL ORGANIC INGREDIENTS

Crust
1 Cup Soaked Dates
1 Cup Ground Nut Flour
1/8 tsp Himalayan Sea Salt

Soak Dates for 1-4 hours. Remove seeds.
Combine Dates, Nut Flour and Sea Salt in the Food Processor and blend well. Press into mini muffin tin and refrigerate.

Filling
1⁄4 Cup soft butter, or vegan butter
1⁄4 Cup packed Coconut brown sugar
1/8 tsp Himalayan Sea Salt
1⁄2 Cup maple syrup or 1/4 tsp maple extract and 1/4 tsp Powder Stevia
1 egg, lightly beaten or 1 flax/chia egg replacement
1⁄2 tsp Vanilla

Mix all ingredients together.
Add a bit of chopped marischino cherries in mini muffin tin on the crust and fill the tart with the filling.
Bake at 400 degrees for about 15-20 minutes.

Optional to top with crushed pecans.

Egg substitute:
1 TBSP Ground flax or Ground Chia seed added to 3 TBSP water.
Mix and let sit/jell together about 5 minutes.

Protein Balls: Sunflower butter and Bone Broth Powder

Sunflower Butter Protein Balls
Gluten Free, Refined Sugar Free, Dairy Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 ½ Cups Sunflower butter or any Nut butter
¼ Cup raw honey (or maple syrup if Vegan)
1 tsp vanilla extract
¼ tsp Himalayan sea salt
¼ cup Bone Broth Protein powder OR Collagen Powder
Optional:
½ cup dark chocolate Vegan chips

Stir sunflower butter, honey, vanilla and sea salt together.
Add protein powder and combine thoroughly
Optional: Stir in chocolate chips
Form into balls, refrigerate for at least 2 hours

To cut your sugars, You can use 1/2 tsp maple extract and stevia.

Chipotle Sauce/Dressing

Chipotle Sauce/Dressing
GF, Refined Sugar Free, Vegan
Happily serves 2

ALL ORGANIC INGREDIENTS

1 TBSP Tahini (can sub Sunflower butter)
1 TBSP Hemp Seed oil
2 Garlic cloves, crushed
1 TBSP Coconut Aminos
1 tsp chili powder
½ tsp Chipotle powder
½ tsp Cayenne
¼ tsp Sea salt

Mix all ingredients together. Can be used as a salad dressing or over stir fry and quinoa.  Great Sauce for lettuce wraps!
OR:
Optional: ADD 1TBSP Nutritional Yeast if you want to toss it on Collard Greens and bake.

Kahula Chocolate Fudge

Kahlua Chocolate Fudge
Vegan, GF, Refined Sugar free
Happily serves 20

ALL ORGANIC INGREDIENTS

20 oz Lily’s chocolate chips
14 oz Can full fat coconut milk
3 TBSP Ghee (or butter) cubed at room temperature
2 TBSP Kahlua
1/4 tsp cinnamon
1/2 tsp vanilla extract
1/4 tsp Sea salt
1 tsp espresso powder or 1 TBSP cold brew

Lightly grease an 8 x 8-inch baking pan.
Line with parchment paper, allowing the excess paper to overlap on two of the sides, set aside.
Add the chocolate and espresso powder into a large, heatproof bowl; set aside.
Fill a saucepan with a little water (about 1/4 full) bring it to a boil.
Reduce to barely a simmer. Place the bowl containing the chocolate and espresso powder on top of the pot.
Cook, stirring frequently, until the chocolate has melted and the mixture is completely smooth, about 8-10 minutes.
Add coconut milk and ghee, cook for another 2-3 minutes, or until it is completely melted. Remove from heat.
Whisk in the Kahlua, vanilla, sea salt, and cinnamon. The mixture will be VERY thick.
Transfer to pan and refrigerate for at least 2 hours, or until firm enough to slice.
Remove the fudge and transfer it to a cutting board. Peel off parchment paper and slice into small pieces.
Serve at once or store in the refrigerator for up to 1 month or freezer up to 2 months.

Triple Chocolate Cheesecake

Triple Raw Chocolate Cheesecake
Vegan, GF, Refined sugar free
Happily serves 8

ALL ORGANIC INGREDIENTS

CRUST
1 cup pecans, ground (or mixture of pecans and walnuts)
3 medjool dates, soaked
1 tbsp maple syrup or coconut nectar
1/2 cup raw cacao powder

FILLING

8oz Vegan cream cheese
1/2 cup raw cocoa butter, melted
1/2 cup maple syrup or coconut nectar
1/2 cup water
1/2 cup raw cacao powder
2 tsp vanilla extract

CHOCOLATE GANACHE TOPPING

1/4 cup coconut oil, melted
1/4 cup raw cocoa butter melted
3 tbsp maple syrup or coconut palm syrup or coconut nectar
5 tsp raw cacao powder
1 tsp vanilla extract

Mix all the crust ingredients together in a food processor until crumbly and just starting to stick together. Press the mixture into the bottom of an 8 inch dish. Keep in the fridge while you make the filling.
Blend cream cheese with the melted cocoa butter, water and maple syrup until smooth and creamy. Then add in the cacao and vanilla, blend well. Spoon the mixture on to the base and smooth down evenly. Put in the freezer while you make the ganache topping. If you do not have the crust cold it will be hard to spread.
Stir maple syrup, cacao and vanilla into the melted oils until well combined and glossy. Let cool slightly but not so much that it starts to harden. Pour over the cheesecake, place in the fridge to set. Best if refrigerated for 4 hours or overnight before serving. I put mine in the freezer, cover to preserve.

Chocolate Iced Coffee Protein Shake

Chocolate Iced Coffee Protein Shake
Dairy Free, Vegan, Refined Sugar Free
Happily serves 1

ALL ORGANIC INGREDIENTS

2 TBSP Raw Cacao powder
2 TBSP Collagen Powder
2 oz Coconut milk
2 oz Cold brew (optional)
2-6 oz Chai Tea or water
Dash of cinnamon
Stevia Powder if desired sweeter
Ice

You can use Chicory Herbal Roast in place of the cod brew if you don’t consume coffee or caffeine.  Great benefits of extras herbs and barley.

Blend all ingredients in bullet/blender, transfer to shaker bottle.

You can also quick steam this recipe for a hot “chocolate” protein drink

Chocolate Nut Butter Cookies

Chocolate Nut Butter Cookies
GF, Refined Sugar Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 Cup Chocolate Peanut or Sunflower butter
3/4 Cup Coconut sugar
1 egg

Combine all ingredients. Bake on 350 for 7-8 mins.
If you are not using an already flavored nut butter, you can use a regular nut butter and ad 1/4 cup raw cacao

Chocolate Cooking Class info & Recipes

Cooking Class 2.12.2017
Chocolate Info

Cacao can fuel energy and mood. It is an excellent source of fiber good source of protein and iron. It is high in antioxidants and polyphenols. A half half a cup of raw organic cocoa powder has 110 cal, 2 g of fat 16 carbohydrates, 10 of which is dietary fiber. It contains 8 g of protein and will give you 10% of the iron you need for your daily requirements. It is considered a stimulant and should be eaten occasionally not every day.

Cocoa beans are the fermented seeds of the cacao tree. The fruit of the cocoa tree is a pod full of sweet pulp enfolding a cluster of about 20-40 cacao seeds. Cocoa refers to the low-fat constituent of the finely ground cacao beans. These ground beans, known as cocoa liquor or cocoa mass, also contains cocoa butter which is a non-dairy, naturally occurring fat. Cocoa butter is a mixture of monounsaturated fats like oleic acid and saturated fats, namely stearic acid and palmitic acid. About 50-60% of cocoa liquor consists of cocoa butter.

Cacao bark, butter and flowers have also been valued since ancient times for treating various diseases like skin ailments, bowel malfunction and wounds. Cocoa has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Health benefits include relief from high blood pressure, cholesterol, obesity, constipation, diabetes, bronchial asthma, cancer, Chronic fatigue syndrome and various neurodegenerative diseases. It helps to improve cardiovascular health and brain health. It also helps in treating copper deficiency.

Commercially available chocolates and cocoa-products may not be rich in the original beneficial flavonols since their properties get destroyed by over-processing and heat. In order to obtain the benefits of cocoa, it is important to consume the correct source of cocoa. Milk/dairy blocks the absorption of the antioxidants in chocolate, so be sure to check the labels!

Antioxidant Capacity: Studies have shown it is evident that cocoa exhibits higher antioxidant activity than against green and black tea, and red wine. Antioxidants helps to neutralize the oxygen-based free radicals that are present in the body. Cacao is abundant in phenolic phytochemicals and possesses a high amount of flavonoids as well.

Of course, everything in moderation!

 

 

Jodi’s Sweet Potato Brownies
Grain Free, Paleo, GF, Dairy free
Happily serves 12

ALL ORGANIC INGREDIENTS

2 medium Sweet Potatoes
14 Medjool Dates
1 1/2 Cups Quinoa or Almond Flour
4 TBSP Raw CACAO Powder
3 TBSP maple Syrup (Grade B) or Coconut netar
Pinch of sea salt

Peel Sweet Potatoes. Slice/cut and steam for about 20 mins until soft.
The smaller the pieces, the faster it will cook.

Add Sweet Potatoes and Dates to food processor, blend until a creamy smooth texture.
Mix all other ingredients in a bowl, then add cream mixture. Stir well.
Place on Parchment paper lined baking dish and bake for 20-30 mins on 350 until the toothpick comes out dry.
Allow to cool 10 mins for the brownies to gel together, very important step!!

Tip: If you don’t use raw cacao powder, you cause conventional cocoa powder but you will need to double the quantity.

 

 

Chocolate Nut Butter Cookies
GF, Refined Sugar Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 Cup Chocolate Peanut or Sunflower butter
3/4 Cup Coconut sugar
1 egg

Combine all ingredients. Bake on 350 for 7-8 mins.
If you are not using an already flavored nut butter, you can use a regular nut butter and ad 1/4 cup raw cacao
Chocolate Iced Coffee Protein Shake
Dairy Free, Vegan, Refined Sugar Free
Happily serves 1

ALL ORGANIC INGREDIENTS

2 TBSP Raw Cacao powder
2 TBSP Collagen Powder
2 oz Coconut milk
2 oz Cold brew (optional)
4-6 oz Chai Tea or water
Dash of cinnamon
Stevia Powder if desired sweeter
Ice

Blend all ingredients in bullet/blender, transfer to shaker bottle.

Sugar Cookies

Vegan, Gluten Free, Refined Sugar Free
Happily Serves 24

All Ingredients Organic

COOKIES
1/2 cup softened vegan butter (or butter if not vegan)
2/3 cup cane sugar or coconut sugar
1 tsp pure vanilla extract
3 Tbsp chickpea brine (aquafaba – the liquid left behind in a can of cooked chickpeas) or flax egg
3/4 tsp baking powder
1/4 tsp sea salt
1 2/3 cups gluten free flour blend
2/3 cup almond flour
1/3 cup arrowroot
1 Tbsp unsweetened almond or nut milk

FROSTING (optional)
1/2 cup vegan butter, softened
1.5 – 2 cups sifted powdered sugar
1/4 tsp vanilla extract
1-2 Tbsp unsweetened almond or nut milk
Preheat oven to 375 and line baking sheets with parchment paper.
Add softened vegan butter (not melted or cold) to a mixing bowl and beat/whisk until creamy and smooth.
Add sugar and mix on medium speed until fluffy
Then add chickpea brine (or other egg substitute) and vanilla and mix again.
Add baking powder and sea salt and blend well
Then add GF flour blend, almond flour, and arrowroot and mix on low until the ingredients are combined.
Add almond milk and stir.

The dough should be thick, moldable and a little difficult to mix at this point. If too soft, continue adding a mixture of GF flour blend, almond flour, and arrowroot until a thick, moldable dough is formed. If too thick, thin with a bit more almond milk.

Transfer dough to the refrigerator and chill for 15 minutes. Once chilled, use a spoonful of about 1.5 Tbsp of dough and roll into balls – the dough will still be soft so be gentle. Place on parchment-lined baking sheets and press down gently with the back or your spoon to smash slightly.
Or you may roll out the dough on a well-floured surface until about 1/4-inch thick and use cookie cutters (dipped in GF flour) before pressing into the dough. Use a floured spatula to gently scoop onto baking sheets.

Bake cookies for about 10-12 minutes or until the cookies appear fluffy.
Let cool on baking sheet for 10 minutes before transferring to cool completely.

To make frosting, add softened vegan butter to a mixing bowl and whisk/beat until soft.
Sift in powdered sugar in small amounts and mix, add the vanilla and whisk.
Continue adding powdered sugar until you have spreadable frosting.

Once cooled, store leftover cookies covered at room temperature for 3-4 days, or in the freezer up to 1 month.

Notes
If you’d like to cut back on sugar, sub 1/3 cup of the sugar with about 1/4 tsp stevia. This will make the cookies softer, so you may need to add more GF flour or arrowroot to help thicken the dough.

The chickpea brine substitutes an egg in this recipe. In its place, you can also try subbing 1/4 cup pumpkin puree, 1 egg replacer, or 1 small chicken egg if not vegan.

You can make the cookie dough and refrigerate up to 2-3 days before baking.
Simply let the dough rest at room temperature for 30 minutes before scooping and baking. It should be soft and moldable.

Nutrition information is a rough estimate for 1 of 24 cookies without frosting.
Nutrition Information
Serving size: 1 cookie without frosting
Calories: 122 Fat: 5.6 g Saturated fat: 2.6 g Carbohydrates: 17 g Sugar: 5.8 g Sodium: 48 g Fiber: 0.8 g Protein: 1.3 g

Fennel Seasoned Beets

Fennel Seasoned Beets
GF, Vegan, Refined Sugar free
Happily serves 2


All Organic Ingredients

1 Golden or Red fresh beet
1/2-1 TBSP ground fennel seed
Sea salt to taste
1 TBSP melted coconut oil
1-2 tsp Chinese 5 Spice season.
1/2 TBSP Balsamic Vinegar (optional)
For Sweetness: You can add 1/8-1/4 tsp maple extract and cinnamon with stevia.

Wash and Peel beets. Either spirialize, slice or cube your beets so they cook faster. Roast in Convection oven for 15 mins. Remove and add seasonings. Toss, eat either warm or cold depending on preference.

One cup is recommended due to fiber count.

Option:
Use my coconut fennel sauce over Beets to change it up. Recipe list separate.