Cooking Class: Appitizers and Party Foods

Cooking Class October 1, 2017

Today’s menu was Appitizer Foods for football season!  How can we make better choices when we go to parties and still stay on our meal plans?  By learning healthy options and trying different combinations and adding Veggies!!!  We get increased benefits all around! Better digestion, lower calories, feeling better with more energy.  

Gluten Free Homemade Pizza
Brown Rice Tortilla, Organic Veggie Marinna, Vegan Cheese.  Bake at 425 in convection oven about 8 mins

Amiee’s Gluten Free pizza cooked in Convection Oven

Rutabaga Chips
Coconut oil, Sea Salt, baked at 400-450 in convection Oven, about 10 minutes.

New veggies to Try:
Jicima
Rutabaga
Purple Carrots
Rainbow Radishes

New Chips to try:
Sea Salt Farmhouse
BlackCorn

Sweet Carrot Dip
Gluten Free, Refined Sugar Free
Happily serves 2

ALL ORGANIC INGREDIENTS

1 Large carrot
1/4-1/2 cup yellow sweet onion
2 garlic cloves
1/2 tsp ginger powder or 1 piece fresh ginger
1 TBSP Honey (optional: 1 TBSP Erythritol) or Stevia
2 TBSP Coconut Cream
Handful of Cilantro
Himalayan Sea Salt and Pepper to taste.

Blend all together in a food processor until smooth.
You can garnish with Cilantro or switch up recipe by adding basil instead.

Carrot Hummus
Gluten Free, Vegetarian
Happily serves 4

ALL ORGANIC INGREDIENTS

2 Carrots
2 Cups Butter bean or chickpeas
1/4-1/2 cup yellow sweet onion
2 garlic cloves
2 TBSP Avocado Oil
Handful of Cilantro
1/2 TBSP Himalayan Sea Salt
Pepper to taste.

Blend all together in a food processor until smooth.
Switch up recipe by adding sweet Purple basil instead of Cilantro.

Order your Sweet Basil in your WELLNESS BOX at:

www.bamboxproduce.com

Enter JLDFIT in at check out and get 25% off your first month’s Micro Greens

 

Keto Chocolate Butter Fat Bomb-Delicious!!! Best morning or afternoon snack for REAL energy!

Keto Chocolate Butter Fat Bomb
Gluten Free, Dairy Free
Happily serves 8

ALL ORGANIC INGREDIENTS

1/2 Cup Coconut Butter
1/4 Cup Coconut Oil
1/2 Cup Ghee
3 TBSP Raw Cacao Powder
2 TBSP Erythritol or 15-20 drops Stevia
Optional: 1 tsp Vanilla extract

Optional: 1/4 cup Paleo Nut Flour

Put room temperature butters in the food processor, add all ingredients and blend til smooth.

Add Nut Flour if desired for more texture.

You can scoop onto parchment paper or us mini muffin tin. Should make about 15.
Refrigerate at least 30-60 mins to harden the butters.
You can store them in the fridge or freezer.

Nutrients: 1 ball (without nut flour)
2.5g carbohydrate
Net carbs: 1 (depending on your sugar choice)
1g Protein
Fat: 15
About 135 calories each

Cucumber Dill Hummus

Cucumber Dill Hummus
Vegan, GF
Happily serves 4

ALL ORGANIC INGREDIENTS

2 cups Garbanzo Beans or butter beans, rinsed and drained
2 springs fresh Dill (washed, stems removed) or 1 TBSP dried dill
1 Cucumber (washed, skin on, roughly chopped)
½ tsp Sea Salt
2 TBSP Lemon or Lime Juice
1 TBSP Hemp Seed Oil
2 TBSP Tahini
1 Garlic Clove

Put all ingredients in a food processor or blender and pulse/blend until smooth

Pumpkin Seed Dip

Pumpkin Seed Dip 

Vegan, GF, Paleo
Happily serves 6-8

ALL ORGANIC INGREDIENTS

5 ounces Raw pumpkin seeds
2 TBSP Avocado oil
1/2 cup finely chopped shallots

1 large jalapeno, finely chopped

3 garlic cloves, chopped (let sit 5 min)
1/4 Cup Parsley

1/4 Cup Cilantro

Juice of a lime

1 TBSP Extra-virgin Olive oil or Avocado oil

1/4 tsp finely grated orange zest

2 TBSP Maple syrup or 1/4 tsp maple extract and stevia
Blend seeds in a food processor.
Cook shallots & garlic in the avocado oil.
*Add Sea salt and pepper, let cool.*
Add parsley, cilantro, lime juice, maple syrup, orange zest (and water if needed)
Add shallot mix when cooled, mix thoroughly
Sea salt to taste.

Variation: Can also be used a spread in a lettuce wrap.

Artichoke Green Chili Hummus

Artichoke Green Chili Hummus
Vegan, Paleo, GF
Happily serves 4

ALL ORGANIC INGREDIENTS

2 Cups Butter Beans
1/2-1 Cup Artichoke (with about 1/4 cup juice)
1-2 TBSP Hemp Seed oil
1/2 Cup Hatch Green chili
1 TBSP Sea Salt
1 TBSP Garlic, Fresh or dried
1 TBSP Onion Flakes
1 TBSP Coconut Aminos
1 TBSP Lime juice
Optional: Red Pepper Flakes, mixed in or sprinkled on top

MIx all Ingredients in food processor until smooth.
1/2 cup serving size served with Veggies.

Sriracha Aioli

Sriracha Aioli
Vegetarian, Gluten Free

Happily Serves 3-4

ALL ORGANIC INGREDIENTS

3/4 Cup Raw Cashews
5  Garlic cloves, minced
1/4 Cup water
1-2 TBSP Avocado oil
1 tsp Maple syrup
1 TBSP Lime juice
Sea salt + black pepper to taste
1 tsp Sriracha (or other hot sauce), plus more to taste
Pinch each chili powder, smoked paprika, and ground cumin

Optional: 1/2 tsp Nutritional yeast (for a little cheesiness)

Place cashews in a bowl and cover with boiling hot water.
Let set, uncovered, for about 1 hour or until very soft, drain thoroughly and Rinse.

Add cashews to the blender or food processor with fresh garlic, water, 1 Tbsp Avocado oil, maple syrup, lime juice, salt, pepper, Sriracha, and spices.
(Nutritional yeast is optional.)

Blend on high until creamy and smooth.

Add more water if it’s too thick.

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.

Zucchini Hummus

Zucchini Hummus

GF, Vegan, Sugar free
Happily serves 6

All organic ingredients

3 cups Butter beans, drained and rinsed
2 cups yellow and/or green squash
1 Tbsp olive oil or avocado oil
2 garlic cloves, or 1/2 Tbsp minced garlic
1/2 TBSP onion flakes
Himalayan sea salt to taste
Red pepper flakes (optional) or Cheyenne pepper

Cut garlic and let sit 5-10 minutes.
Steam sliced zucchini about 3-5 minutes.
Combine all ingredients in food processor and blend well.
1/2-3/4 cup is a perfect serving size, dip celery or cucumbers for perfect well combined meal.

Cacao Mint Mojito Mousse

Cacao Mint Avocado Mousse
Vegan, GF, Paleo
Happily Serves 4-8

All Organic Ingredients
3 Avocados
1/2 cup coconut Nectar
1 Tsp vanilla extract
1/2 Cup Coconut oil, melted
2/3 cup fresh mint, stems off
1/4 tsp Himalayan Sea Salt
Lime juice to equal 3/4 cup plus zest
Optional: 1/2 cup Raw Cacao and stevia to sweetness desired

Place pitted avocado in food processor, blend well.
Add coconut oil, lime juice, vanilla, sea salt, coconut nectar, and add Mint leaves. Blend well.
Put in the freezer for 30 mints for a frosty treat.

Can change the taste of this by omitting the mint or the cacao to change things up a bit depending on cravings.

Pecan Hemp Coconut Bites

Pecan Hemp Coconut Bites

 Vegan, GF, Paleo

Happily Serves 8

INGREDIENTS:

1 C pitted dates, soaked

1 1/2 C organic raw pecans, walnuts or almonds 

1/2 C Unsweetened Coconut Flakes

3 TBSP Hemp seeds

1/2 tsp Vanilla

DIRECTIONS:

Process pecans in food processor until ground. Add dates and process until mixture is sticky.

Add hemp seeds and coconut. Process until blended.

Roll into balls and refrigerate until firm, approximately one 

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