Coconut is a surprisingly versatile plant, from it we can derive sugar, flour, electrolyte rich water, milk and the fruit flesh itself either fresh or dried. Best of all, we can make it into whipped cream. Cans of full fat coconut milk separate into coconut cream and coconut water, the trick is to chill it in the fridge so that the cream part hardens up at the top of the can and becomes easy to separate from the coconut water. Continue Reading →
Mini Chocolate Peanut Butter Cups
One of my first choice for treats is the dark chocolate peanut butter cups from the Rocky Mountain Chocolate Factory but they are huge and not the kind of thing you only eat part of and save for later, so I made these mini ones to keep my indulgences in check. These are very easy to make, require only a few ingredients and do not require any baking. Chocolate and peanut butter is a pretty classic combination but almond or any other nut butter would work just as well. Continue Reading →
Homemade Ferrero Rocher
One of my brother’s favorite treats is Ferrero Rocher so I wanted to try making a homemade version with clean and simple ingredients. He has a major sweet tooth so I wanted to make sure these fulfilled that but could also sneak some nutrients into him. I said to use dark chocolate in the recipe below because it’s a bit healthier and I made a couple for myself with it and they turned out well. For the majority of them I used milk chocolate instead because it makes them taste more like actual Ferrero Rochers and my brother doesn’t like dark chocolate, I have to accept that I have to take baby steps with him (last time I saw him make himself lunch it was a white bread sandwich with Nutella and three Oreos on the side)- so that is an option for pickier eaters. Continue Reading →
Coconut Snowballs
These no bake treats offer a lot of flavor in a small package. Coconut is mostly fat with some carbs and a bit of protein; the fat in coconut, unlike in the vast majority of plants, is mostly saturated. Here’s where it gets complicated- saturated fat is not bad, in fact it is necessary because we do need it to make cholesterol to make hormones that keep our metabolism and everything else balanced and in working order. The trick is we do not need too much of it, so no, unfortunately that 36 ounce steak does not get a free pass. Saturated fats get even more complicated when we break down the different types. There is one type in particular, which makes up a large percentage of coconuts’ fat called lauric acid and it is special and beneficial because it has antifungal, antimicrobial, antiprotozoal and antiviral properties. Continue Reading →
Cranberry Pumpkin Banana Bread Cookies
These cookies are lightly crisped on the outside but moist and gooey on the inside- just like banana bread. One of the main things I strive for in the kitchen is to get more vegetables and fruits into whatever I make. It is much more enjoyable than eating massive salads all the time and gives any dish significantly more vitamins and minerals. These cookies get a major health boost from apples, bananas, pumpkin and cranberries. Continue Reading →
Raw Chocolate Truffles
Cacao, a bean that comprises the base of chocolate, comes from a plant, but does that make it a health food? Like all other ingredients there can be a yes or no answer- it all depends on how it was produced, and if we’re getting really picky, on how it was grown (organic and fair trade are two labels to promise a higher quality product). Raw cacao itself is full of nutrients, especially antioxidants, the minerals copper, iron, manganese, and magnesium, several of the B vitamins and healthy fats. Continue Reading →
PB&J Crisp
Fruit crisp is a really easy and fast dessert to make. It is not finicky at all, the ingredients and their ratios do not have to be very specific and it always turns into a warm, grounding dish. Since the doughy part is made primarily from oats (whole grains) instead of refined white flour like fruit pies and tarts the end product has much more protein and fiber as well as B vitamins and several minerals including manganese, magnesium and phosphorus, all important for bone formation and several other body functions. Not only do all those nutrients make it healthier, but they also make it more filling. Continue Reading →
Rainbow Fruit Salad with Hazelnut Yogurt
This is something that I like to have available as much as possible, in some variation. My brothers are uncharacteristically more inclined to go more for fruit than chips when such an easy option with no work required is available. Basically any fruit works together but melon does tend to be digested faster so it is more ideal to eat it on its own. Continue Reading →
Chocolate Peanut Butter Banana Popsicles
Frozen bananas have become a pretty well known (in healthy food circles) ice cream substitute, known as “nice cream” but they are also a great base for popsicles. From there the coating can be any kind of chocolate and the final topping can be any kind of nuts or seeds (although my brother is watching me type this and he says that seeds are only appealing to squirrels [he’s wrong]). Dark chocolate is ideal nutritionally because it has a higher concentration of cacao and usually less sugar. Continue Reading →
Cherry Chocolate Almond Energy Balls
Energy balls are kind of like baby granola bars that don’t need to be baked at all. They are really nutrient and energy dense, making for a great snack during or after any kind of physical activity or for an afternoon slump. Even my picky dad approved of them as a cookie substitute so they work for that too. Continue Reading →