Summertime has finally erupted with its seasonal beauty! Plump fruits can be found at every farmers market while fresh flowers can be found in the nearby forest. 

This recipe is a great way to showcase your favorite summer fruits! Whip some up today and have it ready by tomorrow for breakfast, lunch or even dessert. Sweet and creamy cashews replace milk in this tangy dairy free treat! 

The truth behind most store bought vegan yogurts is that they are filled with both sugar and hidden additives. Although most companies advertise their product as being free from artificial flavors and preservatives, there are some chemicals which are not required to be listed by the FDA in order to keep the company's recipe a secret. These same chemicals are usually included on the label by the term "natural flavors" (which are ironically anything but natural). No need to worry though, it is so easy to make your own vegan yogurt at home! Check out  my pantry  page to find the natural yogurt brands I enjoy made from only real food!

Cultured foods are a great addition to any diet due to their ability to ward off cancer, heart disease and even depression! Additionally these cultured foods are filled with good-for-your-gut bacteria which can help with digestion and absorption of nutrients in the body! 

Gluten Free, Vegan, Low Carb

Ingredients:

1 1/4 cups raw cashews (150 g) 

1 cup filtered water (about 225 g)

Instructions:

Add the cashews to a high speed blender and pulse into a fine meal. While keeping the blender going, pour in the water. Continue to blend the cashews until the mixture resembles a heavy cream. Pour the cream into a pint sized glass jar and tightly cover with a cheese cloth. 

In order for your yogurt to ferment, leave it out overnight in a warm area of about 50 - 100F. I usually use my dehydrator to keep a consistent temperature. Check the yogurt in the morning and continue to let it ferment until it looks bubbly and achieves a pleasant sour taste. My yogurt usually only takes one night but depending on temperature and humidity levels, time will vary. Recipe makes about 2 cups. 

Gluten Free, Vegan, Low Carb

Ingredients:

2/3 cups coconut chips (large flakes)

1/2 cup raw almonds (optionally chopped) 

1/2 cup raw sunflower seeds

1/3 cup raw pumpkinseeds

2 tbs chia seeds

1/3 cup vegan mini chocolate chips

1/2 tsp ground cinnamon

2 tbs dried chai tea grounds 

1/2 tsp sea salt

2 tbs maple syrup

2 tbs coconut oil 

Instructions:

Pre-heat your oven to 350F.

Add all ingredients to a large bowl and toss to combine. Next, add in the wet ingredients and continue to toss and combine. 
Spread the granola out on a flat cookie sheet and roast for 15 - 18 mins, stirring every 5 mins. 
Serve with homemade yogurt and fresh fruit, enjoy! Recipe makes about 2 cups. 

Post by: Rebecca 

There is a birthday in the house! Their request? Gluten free and vegan glazed pumpkin donuts, is there really any other way to enjoy donuts? Once I create a good donut recipe, there is just no messing with it! I would promise not to post too many pumpkin recipes this holiday season, but it would be a promise too hard to keep. Anyway, you must hurry and make these donuts, before the leaves fall, before the holidays are over and before the morning coffee gets cold! 

Pumpkin is one of my favorite cold weather flavors. Sometimes I eat it like yogurt topped with granola, despite the weird looks I get from some (non-adventuresome) friends. Pumpkin not only provides beta-carotene, to help maintain that healthy glow all year round, but also vitamins C and B, which help fight those winter blues. In addition, pumpkin is also known to help ward off some types of cancer such as lung, colon, breast and bladder. This vibrant veggie is also low in calories and fat, which makes it an excellent addition to any dessert. I frequently use pumpkin puree as a substitution for butter or oil when baking.

Coconut oil, coconut butter, coconut this and coconut that. You have probably heard me rant and rave over coconut butter before, but you really will not understand until you try it yourself. Coconut butter is low in carbs and sugar, yet it still provides that sweet icing-like taste. While you might notice that coconut contains saturated fats, these are not what they may seem. The fats stored within coconuts differentiate from other saturated fats in that they are quickly broken down and used as energy, rather than stored as fat. 

Based on my Baked Pumpkin Cardamom Donuts with Chocolate Frosting  
 
Gluten Free, Vegan

Ingredients: 

1/2 cup light buckwheat flour 

1/4 cup sorghum flour

1/4 cup almond meal

3 tbs coconut flour

1/4 cup coconut sugar*

1 tsp cinnamon

1/4 tsp nutmeg

2 pinches cloves

1 tsp baking powder

1/2 tsp baking soda 

1 tbs ground flaxseed meal

1 tsp organic vanilla extract* 

3/4 cup + 1 tbs unsweetened almond milk 

3 tbs coconut oil (melted) or apple sauce

1/2 cup pumpkin puree 

For the glaze: 

1/4 coconut butter

2 tbs coconut oil 

Instructions:

Preheat your oven to 350F degrees and start by grinding all your flours and meals. 

Add all the dry ingredients to a large mixing bowl and whisk to combine. Next, combine all the wet ingredients in a separate bowl. Add the wet ingredients to the dry and continue to stir until well incorporated. 

Pour the batter into a nonstick or greased donut pan (you may also use muffin tins) and bake for about 23 - 25 minutes. Let the donuts cool a bit before removing them from the pan. 

For the glaze, slowly warm about 1/4 cup coconut butter and 2 tbs coconut oil over a pot of boiling water. To do this, place the coconut butter in a small bowl and set it aside. Next, bring 2 inches of water to a boil using a small sauce pan. Place a sieve over the pan and then place the bowl of coconut butter within it. Make sure the bowl of coconut butter does not actually touch the water, but instead is warmed by the steam. 

To assemble, drizzle the warm coconut butter over the donuts using a fork (it's ok if it looks messy). Garnish with shredded coconut and enjoy! Recipe makes 6 regular sized donuts. 

*If your coconut sugar is very course, I recommend lightly grinding it as well, but be sure not over-grind and make powdered sugar. 
*I always recommend buying a high quality organic vanilla extract. Most vanilla extracts (even brand names) contain caramel color, a processed coloring agent, which in some cases has been linked to cancer. 

Today's Question: What dessert did you enjoy on your most recent birthday? 

Yay! Are you proud, I finally changed the header. I do not know why it takes me so long, but it just has to be perfect before I post it. You would think I would be on top of things during my favorite season, but it seems to be just the opposite unfortunately. Anyway, let us get back to this beautiful recipe! I have been waiting to try my hand at a galette for quite a while now, but I am so glad I waited until fall! To me, freshly baked pastries are an essential part of this glorious season. The feel of the crisp fall air and colorful leaves  accompanied by a warm flaky crust stuffed with freshly baked fruit, what can be better than that? Now, I know some of you are wondering what exactly is a galette? A galette is literally a cross between a pie and a tart with a flaky crust and a delicious filling. Galettes are much easier than dealing with a pie, no more worries about torn dough or imperfect edges, because that is what galettes are all about. Irregular edges = more character. 

Plums come around at the end of summer and the beginning of fall around here. If you are lucky you might even find a local tree growing about. Though packed with nutrition, fresh and juicy plums are usually eaten in dried forms (prunes) for convenience. Though both plums and prunes are loaded with health benefits, nothing beats a fresh plum ripe for the picking. Plums provide a hefty dose of vitamin C, which aids with iron absorption. These super fruits are also high in polyphenols as well as antioxidants! Additionally, studies have shown that eating fruit (like plums) can help your eyesight as you age. With over 2000 varieties of plums available worldwide, there is  nothing stopping you from grabbing some yourself. 

Just giddy for ghee! Ghee is a type of clarified butter which originated from South Asia. With its deep nutty, caramelized flavor ghee is perfect for baking. Because of its higher smoke point, in comparison to butter, ghee is usually preferred for sautéing. Though ghee is traditionally used in South Asian dishes, it has recently become available throughout the world. To make ghee, butter is boiled down so that its residue can be removed. Because of this process, ghee can be stored on the shelf without refrigeration! Ghee is usually found in the specialty foods/ organic foods section of the grocery store (my local store actually places it near the honey). 

Vegan, Nut Free 

Ingredients:

1 cup rye flour* 

1/2 cup sorghum flour

1/2 cup chilled coconut oil or ghee (I liked the taste the ghee provided better) 

2 tbs coconut sugar

1/2 tsp sea salt

Filling:

about 3 cups sliced fresh plums (any variety is fine)

2 tbs raw honey or agave 

1 tbs sorghum flour

Instructions:

For the dough, combine the flours, cold water, oil/ghee, coconut sugar and salt in a blender or food processor and pulse until a dough begins to form. Add more cold water a little at a time if needed. Roll the dough into a ball and place it covered in the refrigerator for about 30 minutes to harden up while you prepare the filling. If you end up leaving it overnight, make sure to set it out about 1 hour ahead of time in order to soften. 

Preheat your oven to 375F degrees. 

For the filling, thinly slice your plums and toss them with about 2 tbs honey and 1 tbs sorghum flour. Set aside. 

To assemble, roll the dough into a circular shape, about 1/8 in thick. After draining any excessive amount of juice from the plums, arrange them on the dough in a circular pattern overlapping slightly. To finish it up, grab one edge of the dough and begin to fold it up towards the center (it doesn't have to be perfect as you can see from mine). Bake your galette for about 30 - 35 minutes. I found that a pizza stone works best, but a pan covered in parchment works as well. Serve with ginger ice cream (below), enjoy! 

* If you have a gluten intolerance, try subbing in some GF oat flour for the rye. 

Gluten Free, Vegan, Nut Free, Low Carb

Ingredients:

1 can full fat coconut milk

1 inch fresh ginger peeled and finely grated

3 tbs raw honey or agave 

about 1/2 cup boxed coconut milk or almond milk 

Instructions:

Whisk together the canned coconut milk, raw honey or agave, and grated ginger in a small mixing bowl. Next, freeze this mixture in ice cube trays overnight. 

The next day, add the frozen cubes and the remaining 1/2 cup boxed coconut milk to a high speed blender and blend until smooth. Add more liquid as needed (my plunger attachment came in handy for this one). Pour your ice cream in a freezer safe container and freeze until ready to serve. Enjoy! 

*This ice cream becomes hard after 5 - 8 hours, so let it sit out for a few minutes before serving time in order to soften.  

Today's Question: What is your favorite type of pie? 

Does anyone else fell intimidated by those perfect looking vegan cheesecakes with several layers and smooth edges? Well, instead of using 5$ worth of coconut oil in one dessert try making a simpler, easier version that is made with the same simple ingredients but, boasts a whole different look! Everyone knows the miniature version of everything is more fun! These pumpkin cheesecake bites are perfect for a quick halloween party hor d'oeuvres  or that late night candy craving! 

I know you are thinking, another cheesecake recipe? This recipe was truly inevitable, I love pumpkin and I love vegan cheesecake! Every year I wait until pumpkins start popping up in stores so I can grab the biggest one to roast up at home. Unlike traditional cheesecake, this recipe showcases only the healthiest of fats from both coconut and cashews. Saturated fats found in coconuts have been found to help with weight loss and possible even help prevent Alzheimer's decease. Since coconut oil contains mainly medium chain fatty acids, it is immediately broken down for use. Coconut oil has also been found to contain antimicrobial, antiviral and anti-fungal properties. 

Cashews are one of nature's most versatile foods, from cashew butter on your oats in the morning, to cashew cream on a sweet potato at dinner, to cashew cheesecake for dessert, there is no denying that cashews can find their way into anything. These delicious nuts are actually a seed harvested off the bottom of the cashew apple, a native to Brazil. Though cashews contain less fat than most nuts, the fats they do contain are monounsaturated which fight against heart disease. Cashews also provide the body with copper, a nutrient needed for energy production, bone development and antioxidant defense. 

There will be a whole lot of pumpkin eating going on between the months of October to January. I try to keep pumpkin in the pantry at all times, since between me and my cat, who also loves pumpkin, we go through a lot of it. Pumpkin is one of the lower carb winter veggies. Whether you like it canned or fresh from the pot, pumpkin provides plenty of health benefits. In addition to its anti-inflammatory and antioxidant support, pumpkin is an excellent source of vitamins C and A. Even Christopher Columbus brought it back from the Americas to share with Europe! 

Gluten Free, Vegan, Almost Raw 

Ingredients:

For the Crust:

2/3 cup pecan meal*

2 tbs coconut oil, melted

2 - 4 tbs cold water 

1 good pinch sea salt

For the Filling:

1 1/4 cup raw cashews, soaked for about 4 - 6 hours

1/4 - 1/3 cup raw honey

1/3 cup pumpkin puree

1/4 cup filtered water 

1/4 cup coconut oil 

1 tsp cinnamon

1/4 tsp nutmeg

1 pinch ginger and cloves

1/2 tsp vanilla extract 

Chocolate Drizzle:

about 2 oz of a good quality vegan chocolate bar

1/2 tbs coconut oil

Instructions:

Soak your cashews and prepare your crust by combining the pecan meal, coconut oil, cold water and salt in a small bowl. Continue to add more water, one tablespoon at a time, until the mixture resembles a paste. Then, press it into a small freezer-safe glass container lined with parchment paper (mine was about 9 by 5 inches). 

To prepare the filling, add your cashews, pumpkin puree, honey, water, spices, vanilla and coconut oil to a high speed blender and blend until very smooth. Now, pour the pumpkin filling into the prepared crust and smooth it out with the back of a spoon. Freeze the cheesecake in the freezer overnight for best results. 

The next day, prepare to add on the chocolate drizzle. Melt the chocolate bar along with the coconut oil in a microwave safe dish for about 45 seconds. Once the chocolate has begun to melt, stir it around until it is smooth. Next, carefully drizzle on the chocolate and place the cheesecake back into the freezer. In about 10 minutes it should be ready to eat!

To serve, cut it into 1 in bite size pieces. This recipe keeps for about 7 days covered in the freezer, enjoy! 

*To make your own pecan meal, place about 1 cup raw pecans in a high speed blender or food processor and pulse on high for about 30 seconds until the pecans resemble a course flour (be careful not to over process or you will make pecan butter). Keep your leftover meal in the refrigerator for use in baked goods. 

I have decided to add a question for thought to every post, just for fun! 
Todays Question: What is your favorite seasonal fall treat? 

Post by: Rebecca

In celebration of the first week of fall I just had to post a comfort food inspired recipe! Remember a time sitting around a fire, cuddled up in a warm blanket, sipping hot cocoa and wiping that sticky but delicious toasted marshmallow off our face. Since vegan marshmallows are not easy to find or make, I opted for something a little easier to work with (but just as delicious)! These s'mores might just be easier than the conventional ones of your childhood. I do not know what else to say but coconut butter coupled with chocolate = heavenly deliciousness. 

Coconut butter is one of my favorite foods, you can crumble it on top of oatmeal, toss it in muffins or use it as icing in desserts! This nut and seed free butter is made from the pulp of the coconut and ground into a smooth paste. 7 percent protein and 14 percent fiber and healthy fats is what makes coconut butter so satisfying. While coconut butter might seem like an impossibility with its low carb and sugar content, I assure you it is not! 

Now, on to these delicious crackers! Graham crackers are one of my favorite types of crackers, I enjoy paring them with peanut butter, cookie dough dip and of course coconut butter! I decided to use spelt in these crackers because I have been trying to cut back on oats, they sometimes mess with my stomach. Spelt happens to be a little powerhouse of its own. Spelt is an excellent source of manganese, protein, fiber and zinc. This ancient grain has also been found to prevent gallstones as well as slow the progression of atherosclerosis, the accumulation of plague within the blood vessels.  You can see why spelt has been used since Biblical times. Native to Iran and southeastern Europe, spelt was one of the first grains used to make bread, usually in the form of a cracker. As stated in Ezekiel 4:9...   

Gluten Free, Vegan

Ingredients:

For the Graham Crackers:

1 cup spelt flour  *see below for a GF version 

1/2 cup sorghum flour

1 -2 tbs coconut sugar

1/4 tsp baking soda

1 tsp cinnamon

1/4 tsp ginger

1/4 tsp nutmeg

1/2 tsp sea salt

3 tbs smooth almond butter (or peanut butter)

2 tbs maple syrup

2 tbs blackstrap molasses or sorghum 

4 tbs almond milk

2 tbs apple sauce or melted coconut oil

1/2 tbs ground flax mixed with 1 tbs water (for your flax "egg") 

For the Filling:

coconut butter 

1 good quality vegan dark chocolate bar 

Instructions: 

Pre heat the oven to 350F degrees and mix your flax "egg", set it aside to gel up. 

For the crackers, combine all your dry ingredients in a large mixing bowl and stir to combine. Next, slightly warm your almond butter if it is hard then add it to a small mixing bowl along with the rest of your wet ingredients. Now add the wet mixture to the dry and continue to stir and combine. Add more almond milk if needed for moisture but the mixture should be a little dry. 

Next, take about 1/2 of the dough and roll it out to 1/8 in thick on a large workspace dusted with spelt flour. Trim the rough edges and cut your crackers into the desired size and shapes. Place the crackers on a baking sheet covered in parchment paper, sprinkle with corse sugar (optional) and poke some holes in them using a fork. Bake in the oven for about 15 - 18 minutes, rotating your pan about halfway through cooking time (only if your oven is not very consistent). 

To assemble, take two crackers of about the same size and place one square chocolate piece on top of one and about 1/2 tbs coconut butter on the other. Leave the crackers face side up and turn the oven to broil. Heat the smores for about 2-5 minutes (be sure to watch them carefully). Once the chocolate and coconut butter has melted, sandwich the crackers together and (messily eat them or) place them in the fridge for about 5 minutes to cool (they are less messy this way). You can store the smores in the fridge and eat them cold or let them warm to room temperature when you are ready to eat the rest. Enjoy! 

*Other Filling Additions:
sliced fresh figs
apple butter
peanut butter 

* If you have a gluten intolerance or are simply on a GF diet, I have also had success with subbing in 1 cup GF oat flour for the spelt. 

Post by: Rebecca

Notice, I have added a google translator on the side bar. I hope it makes things a bit easier!!

Today is the first day of summer, which means budding flowers, a harvest of fresh veggies and weekly trips to the farmers market! One of my favorite summer activities is taking part in a beautiful family strawberry picking! Gorgeous berries as far as the eye can see, strawberry fields forever!  Though strawberries have quite a short growing season around here, I try my best to get as much out of them as possible. What a better combination than sweet, succulent berries and bright, subtle mint? With this fresh and creamy ice cream your family will not be able to wait till next year's season!

Strawberries are packed with both vitamin C and antioxidants, but in order to harness these nutrients at their peak, it is best to use strawberries (and other berries) within 2 - 3 days. These powerful berries help fight cancers including breast, cervical, esophageal and colon. Regulation of blood sugar, prevention of type two diabetes and plenty of cardiovascular support are also among the many health benefits of strawberries. 

Coconut milk is a key ingredient in this creamy treat. Though many might deem it impossible to create a dairy free ice cream without sacrificing decadence, the creaminess of coconut milk allows for this to be achieved. This nutritious milk not only contains 22 percent of your recommended daily dose of iron, but it also provides us with both fiber and magnesium! The saturated fats found in coconut milk are unlike the ones found in meats and more like the ones found in human breast milk, which makes it an excellent weight management supplement. Coconut milk has also been found to help lower bad cholesterol as well as benefit heart health. 

Mint, one of my favorite warm weather herbs, I toss it into soups, over yogurt and especially with desserts. This fresh tasting herb can be used in more ways than in gum. Mint can add that extra bit of zing while also providing a necessary contrast of flavor! This awesome herb has been around for along time, and it is to no surprise that it was used for medical purposes. Mint is known for its ability to help ease digestion, suppress headaches, treat cough and other respiratory conditions, clear up skin and of course aid in oral care! 

We have all had to make the decision, cup or cone? As we peered over the counter, glanced at all the colorful ice cream arrangement and thought in our heads "do I want the ice cream to drip all over my hand, or do I want limit myself to a spoon?" (some of us might still make this decision). Well, while the days of those perfectly crispy cloud-like cones are over for me, that does not mean I have to sacrifice that creamy decadence! Now after hearing about all these empowering nutrients packed into this so called dessert, feel free to indulge a little. 

Gluten Free, Vegan, Low Carb

Ingredients:

1 can full fat coconut milk

1 cup fresh strawberries (leaves left on)

2 tbs virgin coconut oil

1/3 cup local raw honey or agave 

1/2 cup packed fresh mint leaves*

1/4 tsp organic mint extract (optional)

1 whole frozen banana, cut into chunks 

1/3 cup almond milk 

Instructions:

Wash and gather all ingredients (except the frozen banana and almond milk), then add them to a high speed blender or food processor. Blend until very smooth (little green should be visible). 

Next, pour your ice cream mixture into ice cube trays or one large freezer safe dish. Freeze the ice cubes until solid or, alternately place your dish into the freezer and break the cream into chunks after freezing. 

Now, add all your frozen cubes into a high speed blender or food processor along with the frozen banana and 1/3 cup almond milk. Blend/ process until smooth. You can serve this immediately or freeze it in a large freezer safe dish for about 4 more hours to firm up. Garnish with fresh mint and enjoy! 

*If you truly do not like mint, do not worry, you really cannot taste it very much it just adds a little bit more freshness to the mix. You can feel free to leave it out though, or sub in another herb such as basil! 

Post by: Rebecca 

               Featured Articles from FEM by mgid:

There is nothing that really says summer more than lemon pie. Although lemons are available throughout the year, there is just something about that clean taste on a hot summer afternoon. With this recipe creamy cashews replace heavy cream cheese, while honey adds just a touch of sweetness to the lemony after tones. 

My mom loves anything lemon so needless to say she was ecstatic about this creation! You might never dream of something as decadent as cheesecake to be healthy, but now the truth be known. All of this is possible thanks to the super ingredient, cashews. When soaked, cashews become extra soft and creamy making them an excellent candidate for dairy alternatives. Cashews also provide the body with heart healthy monounsaturated fats, copper for antioxidant defense, and magnesium for extra strong bones! These tropical nuts have also been known to prevent gallstones and help regulate a steady blood pressure. 

Lemons might seem like just a food enhancer, but there is more to them than meets the eye. These tart beauties contain both phytonutrients and antioxidants, and have also been known to help in the treatment of mouth cancer. Lemons, and many other vitamin C rich foods, are thought to help treat symptoms of arthritis. 

Coconut oil, a superfood increasing in popularity all over the world and not just because of its taste and versatility but also its array of health benefits! This nutritious oil can be used in high heat while also serving as a great butter replacement in baked goods. Coconut oil has been known to help the body mount a defense against decease causing viruses and bacteria. Additionally this powerful oil has shown to aid in the fight against Alzheimer's decease! Although you might see saturated fats as the bad guy here, coconut fat comes with a different story. The saturated fats found in coconuts, surprisingly aid the body with weight loss, and not the other way around, making these delicious treats guilt-free!

Gluten Free, Vegan, Raw, Low Carb

Inspired by my Mint Chocolate Cheesecake Bites 
  
Ingredients:

Crust: 

1/4 + 1 tbs almond meal

1/4 cup shredded coconut 

2 tbs warmed coconut oil

2 tbs raw honey 

Filling:

1 1/3 cup raw cashews

1/4 cup raw virgin coconut oil

1/3 cup raw honey

juice from two large lemons (about 6 tbs) 

zest from two lemons (about 2 tsp zest) 

1/4 tsp turmeric (for color) 

raspberries and mint sprigs for garnish

Instructions:

Soak the cashews in filtered water for about 4 - 8 hours. 

To make the crust, add the almond meal, coconut and salt to a small mixing bowl and whisk until incorporated. Next, add in the warm coconut oil and honey, continue to stir until the crust has began to stick together. Add more coconut flakes if the mixture is too sticky, add about 1 tbs water if the mixture is too dry. Set this aside for later. 

Once the cashews have became soft, add them along with all the filling ingredients (except the lemon juice) to a high speed blender. Blend your filling until somewhat smooth, then add in the lemon juice. Now, continue to blend the filling until extra smooth, add 2 tbs water if needed. 

To assemble, press your crust into a 9 by 5 freezer safe dish covered in parchment. Then, pour in your filling, you do not what this to be runny but not too stiff either. level out the filling and stick the cheesecake into the freezer for about 5 hours or overnight (which is best). 

The next day, cut the cheesecake into about 1 in bite sized pieces and garnish with mint and raspberries, enjoy!

ALTERNATELY for a delicious lemon pudding! Fill personal sized bowls with the lemon filling and place them in the freezer for about 4 hours. When you are ready to serve let the bowls thaw out a little bit (until the filling becomes pudding-like) garnish and enjoy! 

*This keeps in the freezer for up to a week.
*Feel free to sub another citrus fruit in for lemon such as lime or orange. 

Post by: Rebecca

              Featured Articles from FEM by mgid: 

Almost all of us foodies can remember the day we first experienced the sweet, decadent flavor of a mejoole date. Medjool dates are not like any other date in that they are much more soft and easy to work with. In this recipe I utilized the sweet flavor of dates to create a delicious treat worthy of sharing! 

Nut allergies have been around for many years (or pretty much forever), but up until now others have not really tried to accommodate them. Being nut free does not mean you have to sacrifice flavor or nutrition! Seeds, though smaller than nuts can pack quite a punch depending on how they are used. Sesame seeds can be used in both savory and sweet dishes due to their unique flavor. Pumpkinseeds make for both a delicious finger food and a crunchy yogurt topping. Sunflower seeds can add an extra dimension in salads or create a seed butter thats spoon lick'in good! 

Medjool dates, despite their sweet and decadent taste contain a healthy amount of nutritional benefits. Copper, which helps the body create red blood cells, potassium, which can help regulate sodium levels and vitamin B-6, which helps to regulate the metabolism, all take a part of the nutrients contained in these sweet treats!

The more seeds the merrier, so I included as many delicious seeds as possible when thinking up this recipe! Sesame seeds actually contain more calcium than milk and contain magnesium, a nutrient essential for vascular and respiratory health. Sunflower seeds not only provide us with beautiful sunny flowers but also vitamin E, which helps inflammation, women going through menopause and decreases the risk of heart attacks and stroke. Pumpkin seeds contain a wide variety of phytonutrients, antioxidant support, antimicrobial benefits and can prevent diabetes and certain types of cancer! 

Chia seeds are one of my favorites seeds! Ch-ch-ch-chia might come to mind, but these seed a little more than a household decoration. This Aztec and Mayan superfood contains heart healthy omega-3s while also providing fiber, protein, antioxidants and calcium! Chia seeds have also been shown to help prevent weight gain due to their high water absorbency and ability to suppress hunger. 

Though carob powder might look similar to normal cocoa powder, I assure you it is something else. Carob powder has a naturally sweet yet chocolate-like taste, despite the fact that there is no sugar added! This unique superfood also contains antioxidants to help fight free radicals and promote healthy red blood cells! Since carob powder does not contain caffeine, it makes for a great alternative to chocolate! 

Ingredients:

2 cups medjool dates, pitted 

1/4 cup raw sunflower seeds

1/4 cup large coconut chips/ flakes 

1/4 cup raw pumpkin seeds

2 tbs raw sesame seeds

2 tbs chia seed

4 tbs raw carob powder + more for rolling

2 tsp cinnamon

1/2 tsp ginger

2 tsp raw maca powder (optional) 

Instructions:

Add the coconut and seeds to a food processor and pulse until coarsely chopped. Next, add in the dates and continue to process until a paste has formed. Now, add in the spices and carob powder. 

Gather your mixture and place it in a large bowl. Using your hands, start to roll the dough into bite size rounds. If desired, add some extra carob powder to a small bowl and toss it with some of the rounds to coat. Garnish with fresh mint and Enjoy! 

Post by : Rebecca

Have you ever tasted a down right perfect strawberry, with that perfect amount of sweetness complemented by the slightest hint of tartness? Well, in this recipe I decided to showcase that flavor along with another one of my favorite spring indulgences, sunflower seeds! You can find packaged muffin mixes all day long! "They are quick and easy, right, but are those packaged foods really worth your health? Freshly baked muffins are so much better in every way from taste to nutrition, which makes them well worth your time. These delicious muffins are also so easy to freeze and re-heat for those busy weekday mornings (and so much healthier than those boxed "muffins"), so feel free to make a double batch!!

Strawberries are the perfect complement to savory sunflower butter, If you have not rewarded yourself and tried this unique seed butter, than I strongly suggest you buy a jar to-day! This seed butter is by far my favorite among all others (which is saying a lot)! Sunflower seeds give this treat a sweet but earthy flavor, which contrasts in perfect harmony to the tart strawberries. 

Sunflower seeds contain a hearty dose of vitamin E, the bodies primary fat-soluble antioxidant. It works at preserving fat containing structures such as cell membranes, thus increasing their anti-aging effects. Vitamin E also plays a role in fighting colon cancer, cardiovascular disease and free radicals. These little seeds also aids in lowering cholesterol and detoxification. 

Freekeh, aside from the weird name, is actually a type of wheat. It has a earthy/nutty flavor and a chewy texture which allows it to combine well with many dishes, from tabbouleh to soups. This unique grain originated in the middle east and has been enjoyed for centuries. Freekeh is harvested when it is still young, which causes it to appear greenish in color. This ancient grain has recently grown in popularity due to its high fiber and protein content, yet low glycemic index rating. Freekeh is also known as a superfood of sorts since it contains many properties alike many well known grains such as quinoa and buckwheat! 

Strawberries, although they have a very short growing season, are one of my favorite spring crops!  These vibrant berries are packed with vitamin C, even more than oranges, making them an excellent choice to help fight off those pollen-educed colds we get! Strawberries also provide a healthy dose of fiber, potassium, manganese, vitamin A and E. The beautiful red color displayed by strawberries is a key sign showcasing their antioxidant content. Eating just one serving of strawberries every day has been shown to help decrease high blood pressure and even ward off the development of some cancers! 

Vegan, Nut Free

Ingredients:

1 cup GF oat flour (237 grams)

1/2 cup freekeh or farro flour, I ground mine fresh (118 grams)*

1/4 cup millet flour (59 grams)

1 tsp baking soda

1/2 tsp baking powder

1 tsp cinnamon

1/4 tsp nutmeg

1/2 tsp ground cardamom 

1/2 tsp Himalayan sea salt

1 ripe banana, mashed

1 1/4 cup almond milk (296 milliliters) 

2 tbs unsweetened sunflower butter (30 grams)

3 tbs coconut butter, slightly warmed (45 grams) 

3 tbs sorghum syrup or raw honey (45 grams)

3/4 cup strawberries, chopped + some sliced for topping 

1/3 cup raw sunflower seeds + more for topping (78 grams) 

Instructions:

Pre-heat oven to 375F degrees (190C ).

Grind and measure all flours, then mix all the dry ingredients in a large mixing bowl. Next whisk together all the wet ingredients in a small bowl until thoroughly combined. 

Add the wet to the dry and stir the mixture together until fully incorporated. Finally add in the sunflower seeds and chopped strawberries. 

Pour the batter into lined muffin tins and top with sliced strawberries and more sunflower seeds! Bake for about 20 - 25 minutes, enjoy! 

* To makes these muffins gluten free, simply replace the ferro flour with the same amount of GF sorghum or teff flour. 
* Just a heads up, small green spots may occur within these muffins. These spots are due to the naturally occurring enzymes in the sunflower seeds and baking soda and do not indicate spoilage. 

Post by: Rebecca

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Blue skies and green fields have finally arrived, spring makes me feel like there is no place better to be than my backyard, amongst the beauty of nature! Colorful flowers blossom into a unique painting, and trees sprout new leaves into the world. Summer will not be far behind.

If you are a true peanut butter lover, then you will enjoy everything about this granola! I combined several forms of peanuts to create the ultimate nutty sensation! Enjoy this crunchy treat on top of fresh homemade yogurt, a sweet smoothie or as a quick snack just on its own!

Although peanuts are thought of as a greatly over-processed food, the raw form of this delicious nut contains some surprising health benefits! A wide variety of essential nutrients are packed into this little superfood including potassium, copper, magnesium, zinc, vitamin E and vitamin B6. The protein and fiber in peanuts helps to encourage a healthy weight, while the antioxidants help protect against colon, prostate and breast cancer. A lot goes into this little nut, peanuts are thought to have been cultivated as long ago as 950 B.C. by the Incas! Even though peanuts seem to be alike any other nut, they are really classified as a legume, or a member of the bean family, since they grow underground. 

Puffed rice has increased in popularity over the past few years not only in cereal, but also in cooking! This special form of rice can add bulk and texture to almost any granola! With three times the protein and eight times the fiber of commercially made sugary cereals, this healthy grain will help keep you full and satisfied. 

I enjoy including coconut flakes in my granola to help cut back on the carbs and also add a bit of texture balance. When toasted, coconut flakes greatly resemble oats and can be tossed into anything from smoothies to warm porridge. Unlike shredded coconut, coconut flakes are much larger and easier work with when toasting. Just alike other coconut products, these naturally sweet treats are relatively low in carbs yet high in healthy fats, which makes it an ideal energy booster!

Gluten Free, Vegan

Ingredients:

1 cup GF rolled oats

2 rice cakes (broken up)

1 cup puffed rice cereal

1/2 cup flaked coconut chips

1/3 cup organic peanut butter or my simple homemade peanut butter

1/4 cup roasted peanuts

2 tbs peanut butter powder (PB2)

1/2 cup applesauce or mashed banana

1/4 cup almond milk (or more if needed)

1 tsp cinnamon

1/2 tsp ground ginger

2 tbs sesame seeds

2 tbs hemp seeds

2 tbs chia seeds

Instructions:

Pre-heat the oven to 350F degrees.

Combine all the dry ingredients in a small mixing bowl and toss to combine. Next, whisk together all the wet ingredients and add the them to the dry mixture. Gently mix to combine while making sure it is fully incorporated (add more almond milk if needed here).

Spread the granola out on a parchment covered baking tray and roast for about 45 minutes. Be sure to check on the granola and stir it about every 15 minutes to prevent burning! Enjoy!

*If you do not like peanuts try using almond butter and chopped almonds instead of peanuts!
*If you like your granola a little sweeter, try adding about 1/4 cup raw honey.

Post by: Rebecca

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