Flourless Tropical Muffins

Flourless Tropical Muffins | cookeatbehealthy.com

This has been a weird winter.  We’ve had a few cold snaps, but on the whole it’s been warmer than usual.  When it reaches the mid 40’s for high temperatures in the middle of January – in the middle of Iowa – we know it’s an unusually warm winter!  We’ve had one or two decent snows, but mostly our precipitation has fallen as ice (waaaaaay worse than snow) or as rain!  It’s also been gloomy and foggy and just plain blah this month!  Now don’t get me wrong…I’m not a fan of the snow per say – but I’m also not a fan of this gloominess!  Honestly, though it pains me to say it, I’d rather have things slightly colder and snowier if we could get some sun as part of the deal!

Flourless Tropical Muffins | cookeatbehealthy.com

Personally I think the ideal solution to my mid-winter doldrums would be to jet off to Hawaii or Florida!!!  But since that doesn’t seem to be in the cards (can you say college tuition payments?), I’m making do with what I have here and baking up a sweet and tasty – yet still healthy – batch of Tropical Muffins!  If I can’t actually BE in the tropics, at least I can treat myself to muffins baked with the flavor of the tropics in mind!

Flourless Tropical Muffins | cookeatbehealthy.com

This recipe started with a couple of over-ripe bananas that I wanted to use in some sort of muffin.  I like to use bananas not only because they taste fantastic, but aslo because they’re naturally sweet which makes baking sans refined sugar so much easier!  Several months ago I made Flourless Banana Berry Muffins from oats instead of flour and I really like them, so I went back to that recipe for inspiration and used old fashioned oats ground in the blender in place of flour.  The sweetness in these muffins comes not only from the bananas, but also from pineapple, dried cherries, coconut, and honey.  They’re simple to put together because the batter is mixed in the blender, then stirred together with the fruits and nuts in a separate bowl. The crunchy topping is tossed together and sprinkled on top of the muffins before baking.  Once the centers are baked, and the topping is brown and crispy, the muffins are removed and set aside to cool.  

Flourless Tropical Muffins | cookeatbehealthy.com

I like them either fresh and still warm from the oven, or about 2 or 3 days old…I know…weird like our winter! ๐Ÿ˜œ  Let me explain…when they first come out of the oven they are warm and tender, the coconut topping is crispy, and they smell divine!  Then about 2 days later the topping is no longer crispy, but the muffins have become dense and moist, and somehow the flavors have even deepened and developed.  Gah…I just can’t decide whether I like fresh or 2 day old muffins the best!  Luckily we can enjoy them both ways!  Whip some up for weekend brunch, then save the rest for weekday breakfasts or a mid-afternoon snack with a cup of tea! 

Flourless Tropical Muffins | cookeatbehealthy.com

So if you’re suffering from the mid-winter blues like I am, make yourself some of these Flourless Tropical Muffins and dream of sandy beaches and warm ocean breezes!  And chin up…only 53 more days until Spring!

Flourless Tropical Muffins
Serves 15
Beat the winter doldrums with fresh-from-the-oven muffins loaded with tropical flavors!
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
277 calories
32 g
25 g
15 g
7 g
8 g
86 g
134 g
10 g
0 g
5 g
Nutrition Facts
Serving Size
86g
Servings
15
Amount Per Serving
Calories 277
Calories from Fat 124
% Daily Value *
Total Fat 15g
23%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 25mg
8%
Sodium 134mg
6%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
22%
Sugars 10g
Protein 7g
Vitamin A
2%
Vitamin C
11%
Calcium
5%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Muffins
  1. 2 1/2 cups old fashioned oats
  2. 2 very ripe bananas
  3. 2 eggs
  4. 3 tbsp unrefined coconut oil, melted
  5. 1/4 cup honey
  6. 1 orange ~ zest and juice
  7. 1 tsp vanilla extract
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
  12. 1 tsp poppy seeds
  13. 1 can crushed pineapple, undrained ~ 8 ozs.
  14. 1/2 cup chopped pecans
  15. 1/2 cup unsweetened coconut
  16. 1/4 cup chopped dried cherries
For the Topping
  1. 1 tbsp unrefined coconut oil, melted
  2. 1 tbsp honey
  3. Dash cinnamon
  4. 2/3 cup unsweetened coconut
  5. 1/4 cup chopped pecans
  6. 1/4 cup old fashioned oats
Instructions
  1. Preheat oven to 350 degrees Farenheit.
  2. Combine muffin topping ingredients in a small bowl, stir to combine, and set aside.
  3. Place 15 muffin liners in muffin tins and set aside.
  4. In a large mixing bowl combine 1/2 cup chopped pecans, cherries, 1/2 cup coconut, pineapple, and poppy seeds. Set aside.
  5. Grind oats in blender until fine and resembling flour.
  6. Add eggs, bananas, 3 tbsp coconut oil, orange zest and juice, 1/4 cup honey, vanilla, baking powder, baking soda, salt, 1/2 tsp cinnamon, and poppy seeds. Blend until well combined.
  7. Pour batter over fruit and nuts in large mixing bowl and stir to combine.
  8. Evenly distribute muffin batter among 15 muffin liners.
  9. Place an even portion of topping mixture on each muffin.
  10. Place in oven and bake 22-25 minutes until the centers test done, and the coconut is crispy and golden brown.
  11. Remove from oven, cool in baking pans for about 5 minutes, then remove to cooking rack to cool completely.
  12. Store in air tight container for up to 5 days.
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calories
277
fat
15g
protein
7g
carbs
32g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Sour Cream Sugar Cookies

Sour Cream Sugar Cookies | cookeatbehealthy.com

I feel like I need to do a little clearing of the air before I continue with this post.  I’m starting with a disclaimer telling you that this is NOT a healthy cookie…there’s nothing the least bit redeeming about the ingredients in this recipe.  It contains loads of sugar, shortening, sour cream, and all-purpose flour…none of which I typically include in my day to day diet.  But…there is also something to be said for traditions…and this cookie has been a Christmas family tradition for at least 5o years.  I know it’s been at least that long, because I remember helping my mom make them when I was quite young!

Sour Cream Sugar Cookies | cookeatbehealthy.com

Once I had my first child, my mom passed the baton rolling pin to me (as her mom did to her, and at least another generation back as well), and I’ve been in charge of the Christmas cookie baking for the past 30 years or so.  These cookies are tender, fluffy, sweet, everything a good sugar cookie should be!  They’ve even won a blue ribbon from the Dakota County, Nebraska County Fair!  While the cookies are delicious on their own, the real magic happens when they’re topped with the Freezing Frosting…so named, oddly enough, because it freezes extremely well.  ๐Ÿ˜‰  That means you can make these cookies weeks or even months in advance, pull them out to thaw for a few hours, and they’re still as fresh as the day you baked them!

Sour Cream Sugar Cookies | cookeatbehealthy.com

Because this is a simple recipe that doesn’t require chilling, it’s perfect for making with the kids – the dough is forgiving enough for over zealous pre-schoolers learning to cut shapes with cookie cutters, as well as pre-teens learning to wield a rolling pin!  The recipe makes 5 to 6 dozen cookies, depending on the size and shape of the cutters used.  I most always get at least 5 dozen.  One batch of frosting is enough to frost all the cookies with a generous amount of icing.

Sour Cream Sugar Cookies | cookeatbehealthy.com

My son making these cookies when he was 3 years old.

Sour Cream Sugar Cookies | cookeatbehealthy.com

My daughter at age 3.

Sour Cream Sugar Cookies | cookeatbehealthy.com

Daughter, Anna, age 3 and son, Jake, age 14!

Sour Cream Sugar Cookies | cookeatbehealthy.com

And today, I’m blessed to have my 11 year old granddaughter, Madison, helping me!

Sour Cream Sugar Cookies | cookeatbehealthy.com

Here’s my brother helping Anna decorate cookies in 2008.  Honestly I think he enjoys it as much as the kids!

Sour Cream Sugar Cookies | cookeatbehealthy.com

A few words on a card…sometimes the simplest things that connect one generation to the next!

And of course, for as long as I can remember these were the cookies that were set out for Santa every Christmas Eve!  Good ol’ Santa has probably eaten almost as many of these cookies over the years as I have! ๐Ÿ˜‰

Sour Cream Sugar Cookies | cookeatbehealthy.com

Sour Cream Sugar Cookies | cookeatbehealthy.com

Sour Cream Sugar Cookies | cookeatbehealthy.com

My hope is that you’ll take this recipe as your own and start a new tradition that lasts for generations into the future.  I know that eventually my daughter and my granddaughter will carry on the tradition for our family.  But until then, I’m honored to keep the tradition alive for our family…there’s more to these cookies than the pantry ingredients contained within…the love of many generations of women in my family is the most important ingredient of all!

Sour Cream Sugar Cookies
Serves 60
Tender, soft, sweet...everything you've been looking for in a Sugar Cookie...and frosting too!
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
153 calories
23 g
8 g
6 g
1 g
2 g
38 g
28 g
14 g
1 g
4 g
Nutrition Facts
Serving Size
38g
Servings
60
Amount Per Serving
Calories 153
Calories from Fat 54
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 28mg
1%
Total Carbohydrates 23g
8%
Dietary Fiber 0g
1%
Sugars 14g
Protein 1g
Vitamin A
1%
Vitamin C
0%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Sour Cream Sugar Cookies
  1. 1 cup Crisco shortening
  2. 2 cups sugar
  3. 2 eggs
  4. 1 cup sour cream
  5. 2 tsp vanilla
  6. 5-6 cups all purpose flour
  7. 2 tsp baking sofa
  8. 1/2 tsp salt
For the Freezing Frosting
  1. 1 lb. powdered sugar
  2. 1/2 cup Crisco shortening
  3. Speck salt
  4. 1/4 tsp cream of tartar
  5. Vanilla to taste
  6. 1/4 cup boiling water
For the cookies
  1. Preheat oven to 350 degrees Farenheit.
  2. In the bowl of a stand mixer, or large mixing bowl if mixing by hand, cream shortening, sugar, and eggs.
  3. Add sour cream and vanilla, blend well.
  4. Mix in 2 cup of flour, salt, and baking soda.
  5. Add remaining flour, 1 cup at a time, until dough is tender, and no longer sticky.
  6. Working with 1/3 of the dough at a time, roll it on a floured surface until 1/4 to 3/8 inches thick.
  7. Cut desired shapes and place on ungreased cookie sheet.
  8. Bake in preheated oven for 8 to 10 minutes, until the bottoms are lightly browned, and the tops are set, but not browned.
  9. Remove from oven, cool a couple minutes on baking sheet, then remove to cooling rack or foil lined counter to cool completely.
  10. Continue rolling, cutting, and baking in the same manner until all dough is used.
For the frosting
  1. Combine all ingredients and mix well in stand mixer, or with hand mixer.
  2. Add additional water 1/2 tsp at a time if frosting is too dry.
  3. Frost cooled cookies and decorate as desired with colored sugar and sprinkles.
Notes
  1. The key to these cookies turning out perfectly is to not overbake them. The tops should not be browned at all.
  2. These cookies freeze extremely well either before or after frosting. Simply place in plastic freezer safe container, stacking cookies with wax paper in between each layer.
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calories
153
fat
6g
protein
1g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your family’s holiday traditions?  Do you have a favorite recipe that is a must-have for your holiday celebration?  I’d love to hear about your traditions – leave me a comment or a link to your favorite holiday recipe!

MERRY CHRISTMAS!!!

Rustic Overnight Roasted Garlic Rosemary Bread

Rustic Overnight Roasted Garlic Bread | cookeatbehealthy.com

One of the things I most remember about my younger growing up years was the scent of my mom’s bread baking.  My brother and I attended an elementary school less than a block from our house, so there were many days we’d go home for lunch.  I remember rounding the corner and being engulfed in that warm freshly baked bread aroma before even getting the back door open!  To this day that aroma takes me right back to third grade!  

Rustic Overnight Roasted Garlic and Roasemary Bread | cookeatbehealthy.com

 

Unfortunately I didn’t inherit my mom’s proclivity for making bread.  In fact – I pretty much suck at it.  I’ve tried over and over, but the perfect loaf of bread from my oven was ever elusive…that is until I discovered this method of making bread!  There are versions of this recipe all over the internet, but for this particular recipe I’ve switched out regular all purpose flour for all purpose Einkorn flour.  I’ve also added roasted garlic and rosemary.  I sure wish you could have smelled it baking this morning…oh my…certainly not the childhood bread baking aroma I remember, but pretty enticing nonetheless!

Rustic Overnight Roasted Garlic Rosemary Bread | cookeatbehealthy.com

The real beauty of this bread lies in it’s simplicity.  A little flour, yeast, salt, and water makes the basic loaf.  I’ve added roasted garlic and rosemary to this particular loaf, but I’ve made many different versions.  My husband loves it when I add cheddar and jalapeรฑos.  I quite like the cinnamon raisin version I made because it made fabulous toast…had to quit making it for that very reason! ๐Ÿ˜‰  

Tip: To roast garlic, cut off the top about 1/4 of a bulb of garlic.  Drizzle with olive oil and wrap it tightly in 2 layers of aluminum foil.  Place garlic in a 375 degree oven for approximately 30 minutes, or until the garlic yields to gentle pressure when squeezed with an oven mitt.  Remove from the oven, and when cool enough to handle, remove garlic cloves from the bulb by squeezing gently from the root end.  I typically roast 3 or 4 bulbs at a time and store extra in the refrigerator so I always have it on hand for recipes.

So by now you might be wondering  how this bread can be part of my CEBH Lifestyle.  It’s simple really – I’ve substituted regular all purpose flour for 100% Organic Einkorn Flour as one major change.  Plus – I’ve made it a point to completely eliminate very little from my diet.  Having said that, however, I do limit myself to certain things only if they are homemade!  And for the most part, regular bread falls into that category.  I do eat sprouted grain bread, but that’s about it.  So when I’m craving something special, the only way I allow myself to eat it is if I make it myself.  I control the ingredients so I’m always certain of exactly what I’m getting.  This philosophy has served me well and by choosing to eat this way, I know when I’m willing to put in the extra effort to make a treat – whether it’s bread, ice cream, or brownies – that it’s something I really want.  Otherwise it’s not worth the effort!

Rustic Overnight Roasted Garlic and Rosemary Bread | cookeatbehealthy.com

 

So back to the simplicity of this recipe…the ingredients are combined in a large bowl, and stirred by hand until well mixed.  It will be a kind of shaggy looking dough so don’t panic!  That’s basically all there is to it!  Amazing, right?!  Cover the bowl with plastic wrap, and ignore it for 12 to 18 hours.  When you’re ready to bake the bread, place a covered cast iron Dutch oven or other large heavy duty pot in the oven to warm as you preheat the oven to 450 degrees.  When the oven and your pot are hot, turn the dough onto a floured surface and shape it into a round ball.  If it’s quite sticky, as mine usually is, I knead in just a little flour so it’s easier to handle.  Then plop the ball of dough into the preheated pan, replace the lid, and pop it back into the oven.  Bake, covered, for 30 minutes.  Remove the lid and bake an additional 15 minutes.  Remove from oven, carefully transfer bread to a rack to cool.  Then just try – I dare ya – to be patient while it cools enough to slice!

Rustic Overnight Roasted Garlic Rosemary Bread | cookeatbehealthy.com

See….shaggy looking dough!

Rustic Overnight Roasted Garlic Rosemary Bread | cookeatbehealthy.com

Here’s what it looks like after sitting on the counter overnight!

Rustic Overnight Roasted Garlic Rosemary Bread | cookeatbehealthy.com

Formed into a ball, and plopped into a screaming hot Dutch oven!

Rustic Overnight Roasted Garlic and Rosemary Bread | cookeatbehealthy.com

All done baking…cooling…waiting…drooling…

Rustic Overnight Roasted Garlic and Rosemary Bread | cookeatbehealthy.com

Rustic Overnight Roasted Garlic and Rosemary Bread | cookeatbehealthy.com

Finally…cool enough to slice and enjoy!  This particular loaf is for dinner with homemade Chicken and Herbed Noodle Soup…but those are a couple upcoming posts.  For now, go ahead and make this to enjoy with your favorite soup, or for your Thanksgiving table!  

Rustic Overnight Roasted Garlic and Rosemary Bread | cookeatbehealthy.com

I’ll leave you with a quote that pretty much sums up how I feel about homemade breadโ€ฆ”The smell of good bread baking, like the sound of lightly flowing water, is indescribable in its evocation of innocence and delight.” – M.F.K. Fischer.  Just give this recipe a try – the world needs a little more innocence and delight! ๐Ÿ˜€

Rustic Overnight Roasted Garlic & Rosemary Bread
Serves 12
A foolproof bread recipe that takes almost no effort, but rewards you with a fabulous loaf of fresh baked bread every single time!
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
115 calories
24 g
0 g
0 g
3 g
0 g
62 g
199 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
62g
Servings
12
Amount Per Serving
Calories 115
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 199mg
8%
Total Carbohydrates 24g
8%
Dietary Fiber 1g
4%
Sugars 0g
Protein 3g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups all purpose flour
  2. 1 tsp kosher salt
  3. 1 tsp active dry yeast
  4. 1 1/2 cups lukewarm water
  5. 1 tsp dried rosemary
  6. 1 bulb roasted garlic
Instructions
  1. Combine all ingredients in a large bowl and stir by hand to combine.
  2. Cover with plastic wrap and set aside for 12-18 hours. I typically mix it up in the evening to bake the next morning, or first thing in the morning to bake in the evening.
To bake
  1. Place covered cast iron Dutch oven or other heavy duty covered pan in oven, and preheat to 450 degrees Farenheit.
  2. Once the oven and pan are preheated, turn the dough onto a lightly floured surface.
  3. Knead in a little flour if the dough is too sticky - I nearly always need to do this.
  4. Form dough into a ball and plop on the bottom of the hot pan. Replace lid and return to oven.
  5. Bake, covered, 30 minutes. Then remove lid and bake another 15 minutes.
  6. Remove from oven and carefully transfer loaf to rack to cool.
  7. Slice when completely cooled.
Notes
  1. Instructions for roasting garlic in the post. Alternatively you could purchase roasted garlic, or use regular garlic instead. However, if substituting regular garlic, reduce amount to 2 or 3 cloves so as not to overpower the bread!
beta
calories
115
fat
0g
protein
3g
carbs
24g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Chewy Chocolate Oat Bars

Chewy Chocolate Oat Bars | cookeatbehealthy.com

These bars were a special treat for my husband!  When it comes right down to it, he’s a meat & potatoes kind of guy!  Thankfully he’s also very tolerant and encouraging of my culinary adventuresโ€ฆand let’s just say some of them will never see the pages of my blog! ๐Ÿ˜‰  And thankfully he’s also not extremely picky, so for the most part he eats what I prepare without much comment one way or another.  Unless I try serving peas…then I get some grumbling from him!  So while it’s nice that he doesn’t complain, it’s also a little frustrating that he’s rarely complimentary as well.  But the good thing about that is that when he does ooh and ahh, and takes a second serving, and actually comments on how good something I’ve made isโ€ฆthen I know I’ve hit the nail on the head!  And that’s what happened when he tried these bars!  Of course he had a big ol’ scoop (or 3) of ice cream with his!  If you’re an ice cream eater he highly recommends you do the same! Personally I opt for enjoying one of these with a cup of coffee or tea, and I highly recommend that as well!

Chewy Chocolate Oat Bars | cookeatbehealthy.com

I used to make a bar similar to this a few years ago, but there’s absolutely no way that old recipe was going to work into my CEBH Lifestyle!  It had butter, flour, sweetened condensed milk, chocolate chips, brown sugar, even toffee bits in the recipe.  Sooo…wow….that’s a hard recipe to try to “healthify”!  I kept the oats from the original recipe, but pretty much everything else went out the window and I started from scratch!  I managed to nix the flour, refined sugar, and dairy, yet still turn out what we thought was a super delicious dessert that satisfied our sweet tooth without feeling like we’d sacrificed anything – most certainly not flavor!  Because these are not only chewy, but also gooey and delicious!!!

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Yet here’s the thing…if you take out butter, and sweetened condensed milk, and sugar…something’s gotta go back in!  The crust is made from oats, cashew butter, eggs, maple syrup, applesauce, coconut oil, vanilla, and a little baking soda.  The gooey chocolate layer is made from more of our cashew cream, cacao, vanilla, maple syrup, and the secret ingredient – espresso powder – which really serves only to enhance the chocolate flavor of these bars!

Tip: Making your own nut butter is a simple process, though you’ll need a high speed blender like a Vitamix or a Ninja, and a fair amount of patience!  For cashew butter: Put 2 cups of lightly roasted (unsalted if you can get them) cashews in the blender and turn it on low until the nuts are ground into very small pieces, then gradually increase the speed, stopping to scrape the sides as necessary.  Continue blending on medium high to high speed about 10 more minutes, until nut butter is smooth and creamy.  It may be rather melty and hot by the time this is achieved.  At this point you’ll want to taste it and add salt as desired.  Transfer it to a jar and store it in the fridge.  Voila!  You’ve just made homemade cashew butter!  And the best part is – you can do this with almonds or peanuts too!  

For the chewy oat layer I ground 1 cup of the oats in the blender until it resembled coarse flour, then combined it with all the rest of the oat layer ingredients.  Press 2/3 of the mixture into a greased 11″ x 7″ baking dish, reserving the other 1/3 for the topping.  The bottom layer of the oat bars then gets baked 10 minutes while preparing the chocolate layer.  

Chewy Chocolate Oat Bars | cookeatbehealthy.com

The cashew cream in this recipe is prepared slightly differently than in our previous recipes.  For these bars, the cashew cream must be smooth and creamy, but not too thin.  To start, I added the organic cacao, vanilla, espresso powder, and maple syrup to the soaked and drained cashews.  Then I blended it all on high, adding water 1 tbsp at a time until the chocolate filling is smooth and creamy and has a consistency similar to pudding.

Once the bottom oat layer has baked 10 minutes, remove it from the oven, carefully spread on the chocolate cashew cream layer, evenly distribute the remaining 1/3 oat mixture over the chocolate layer, and return it to the oven to bake an additional 20-25 minutes.

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Chewy Chocolate Oat Bars | cookeatbehealthy.com

When the Chewy Chocolate Oat Bars come out of the oven they’ll look wonderful, and they’ll smell wonderful, and you’ll have to force yourself to be patient once again while they cool.  First cool them to room temperature, then store them in the refrigerator.  Ours have been in the fridge for a week and they’re still good as the day they were baked!  

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Chewy Chocolate Oat Bars
Serves 24
Chewy Chocolate Oat Bars....'nuff said!
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Prep Time
25 min
Cook Time
35 min
Total Time
1 hr
Prep Time
25 min
Cook Time
35 min
Total Time
1 hr
255 calories
29 g
16 g
13 g
8 g
5 g
74 g
35 g
6 g
0 g
8 g
Nutrition Facts
Serving Size
74g
Servings
24
Amount Per Serving
Calories 255
Calories from Fat 111
% Daily Value *
Total Fat 13g
20%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 16mg
5%
Sodium 35mg
1%
Total Carbohydrates 29g
10%
Dietary Fiber 3g
13%
Sugars 6g
Protein 8g
Vitamin A
0%
Vitamin C
0%
Calcium
3%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Oat Mixture
  1. 4 cups whole oats, divided
  2. 2 eggs, slightly beaten
  3. 1 cup cashew butter ~ substitute peanut or almond butter if preferred
  4. 1/2 cup unsweetened apple sauce
  5. 1/3 cup pure maple syrup
  6. 1/3 cup coconut oil
  7. 1 tsp vanilla extract
  8. 1 1/2 tsp baking sofa
  9. 1/4 tsp salt
For the Chocolate Layer
  1. 1 cup raw cashews, soaked in water at least 2-3 hours, then drained
  2. 1/3 cup cacao powder
  3. 1/3 cup pure maple syrup
  4. 1 tsp vanilla extract
  5. 1 tsp instant espresso powder
  6. Water as needed
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly grease an 11" x 7" baking dish and set aside.
  3. Grind 1 cup of oats in blender until they resemble coarse flour.
  4. In a large mixing bowl add ground oats, whole oats, eggs, cashew butter, applesauce, 1/3 cup maple syrup, coconut oil, 1 tsp vanilla, baking soda, and 1/4 tsp salt, and stir to combine.
  5. Press 2/3 of the oat mixture into prepared baking dish and set the remaining 1/3 aside.
  6. Place baking dish in preheated oven and bake 10 minutes, then remove from the oven.
  7. Meanwhile, in a blender, combine raw cashews, cacao, 1/3 cup maple syrup, 1 tsp vanilla, and espresso powder.
  8. Blend on high, stopping to scrape the sides as needed, and adding water 1 tbsp at a time until the chocolate mixture resembles the consistency of pudding.
  9. Carefully spread chocolate over pre-baked oat layer, then evenly distribute remaining 1/3 of oat mixture over the chocolate layer and return to the oven.
  10. Bake an additional 20-25 minutes, watching closely the last 5 minutes, until the top is lightly browned.
  11. Remove from oven and cool to room temperature. Refrigerate at least 1 hour before cutting into 24 pieces.
Notes
  1. Store covered, in refrigerator. Bars stay fresh for at least 7 days.
beta
calories
255
fat
13g
protein
8g
carbs
29g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I hope you’re able to try these Chewy Chocolate Oat Bars soon – I think they’d be a perfect dessert for a potluck!  And really – chocolate and oats – is there anyone who doesn’t like those?!?  Do you have a favorite “healthified” dessert recipe?  I’d love to see it – share the link in the comments!

 

 

 

Apple Crisp with Maple Cinnamon Cashew Cream

Apple Crisp Maple Cinnamon Cashew Cream | cookeatbehealthy.com

To me, nothing says autumn like a trip to the apple orchard!  When my son was a toddler and I was a single mom working at a tiny little hospital in northeast Iowa, we used to make a road trip to Gays Mills, Wisconsin at least twice every fall to get apples and fresh cider.  We loved walking through the different orchards’ stores and sampling the goodies they always had available to try.  We might have definitely always got a fresh, piping hot, apple cider donut coated with cinnamon sugar!  Those donuts alone were worth the 90 minute drive each way!  Of course, I always bought more apples than the two of us could possibly eat, but thankfully, I’ve always enjoyed spending time in my kitchen, so I made many desserts and other treats featuring apples.  And thankfully, health care workers are known for their love of homemade baked goods, so I could take my creations to work where I could be certain they’d be enjoyed and nothing would go to waste…or to waist…if I had kept all those baked goods at home!  ๐Ÿ˜‰ 

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Of all the different apple recipes, one of my all time favorites is apple crisp.  I remember my mom teaching me me how to make one when I was about 10 years old.  I used to experiment with different combinations of topping ingredients and spices, and by gosh, my dad ate them all!  Whether he really liked them is a different thing, but he ate them, and at least pretended to like them all!  I’ve chosen to make an apple crisp today, not only because it’s always been a favorite of mine, but also because it’s a recipe that lends itself quite easily to be adapted to meet my CEBH lifestyle!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Sometimes the old stand-by recipes are the best for a reason!  They’ve stood the test of time, being passed down from generation to generation.  But there’s nothing that says we can’t take those traditional old recipes and stand them on their ear!  And that’s kind of what I’ve done with this apple crisp!  It’s got all the traditional flavors and most the original ingredients in the crisp itself.  And then, I’ve topped it with a traditionally flavored sauce made from a very non-traditional ingredient!  It’s an apple crisp for the ages – with a new age twist!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

As for ingredients – I chose to use Granny Smith apples – they are slightly tart and perfect for baking.  In addition to the apples, I used a few oats, cinnamon, a pinch of salt, maple syrup for sweetness, and a handful of craisins for another little bit of sweetness and burst of flavor.  The crisp topping is whole rolled oats, walnuts, coconut oil, cinnamon, maple syrup, and a splash of vanilla – pretty straightforward!  For the cashew cream drizzle I used soaked raw cashews (just as we have for our other cashew cream recipes), maple syrup for sweetness and flavor, a splash of maple flavoring, a little vanilla, and a pinch of cinnamon to tie all the components together!  

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

I diced the apples pretty small, then mixed them with a some of the oats I ground up a little in the blender – this helped act as thickener without having to add flour or cornstarch.  Then I tossed in the craisins, cinnamon, and salt, stirred in the maple syrup, and mixed it all together.  To make it a little more special I used individual ramekins to make this apple crisp – something about individual servings automatically makes any dish feel more special!

Apple Crisp with Maple Cinnamon Cashew Cream |cookeatbehealthy.com

 

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

After I had the apple filling in the dishes, I mixed up the crispy topping ingredients and sprinkled that over the apples.

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

Then I popped them into the oven to bake about 40 minutes at 350 degrees.  While they were baking I blended the maple cinnamon cashew cream ingredients in the blender and placed it the refrigerator until I was ready to serve the apple crisp!  I prefer it still slightly warm from the oven and generously drizzled with the maple cinnamon cashew cream.  Or I could definitely go for just a big ol’ gob of cashew cream on top too…either way it tastes scrumptious!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

The end result…oh my gosh you guys!  It’s just as flavorful and delicious as a traditional apple crisp – only better!  The maple cinnamon cashew cream takes this recipe from really good to REALLY GREAT!  Forget ice cream – you won’t even miss it in this recipe….seriously we mmmmm’d and yummmmed and oooohhhhed the whole time we were eating it! ๐Ÿ˜‰  

Apple Crisp with Maple Cinnamon Cashew Cream
Serves 6
Nothing says fall like a warm cinnamon spiced apple crisp topped with maple cinnamon cashew cream!
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
433 calories
66 g
0 g
18 g
7 g
4 g
164 g
37 g
42 g
0 g
13 g
Nutrition Facts
Serving Size
164g
Servings
6
Amount Per Serving
Calories 433
Calories from Fat 154
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 37mg
2%
Total Carbohydrates 66g
22%
Dietary Fiber 5g
19%
Sugars 42g
Protein 7g
Vitamin A
1%
Vitamin C
5%
Calcium
8%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Granny Smith apples, diced but not peeled
  2. 1 cup raw cashews, soaked 2 to 12 hours, drained
  3. 1 cup whole rolled oats, divided
  4. 1/2 cup craisins
  5. 1/2 cup pure maple syrup
  6. 6 tbsp pure maple syrup, divided
  7. 1/2 cup chopped walnuts
  8. 1 tsp cinnamon, divided
  9. 1 tsp plus a splash of vanilla
  10. 1/2 tsp maple flavoring
  11. 1 1/2 tsp coconut oil plus extra for greasing the ramekins
  12. A few dashes of salt
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Prepare 6 ramekin dishes by lightly brushing the inside of the dishes with coconut oil and set aside.
For the Apple Filling
  1. In the same blender you will be using to make the cashew cream, coarse grind 1/4 cup oats by pulsing a few times.
  2. In a mixing bowl combine the diced apples, coarse ground oats, craisins, 1/2 tsp cinnamon, 4 tbsp maple syrup, and a pinch of salt.
  3. Stir well, then divide evenly among individual ramekins and set aside while making crisp topping.
For the Crisp Topping
  1. In a bowl combine 1 1/2 tsp coconut oil, chopped walnuts, 3/4 cup oats, 2 tbsp maple syrup, 1/4 tsp cinnamon, a splash of vanilla, and a dash of salt.
  2. Mix well until all ingredients are well incorporated and the coconut oil is dispersed.
  3. Evenly divide the topping mixture, sprinkling over the apples in the ramekins.
  4. Place all 6 dishes on a sheet pan and bake at 350 degrees for 40 minutes, or until bubbly and golden brown.
  5. Remove from oven and set aside until serving. Refrigerator if not serving until the next day.
For the Maple Cinnamon Cashew Cream
  1. In a blender combine the soaked and drained cashews, 1/2 cup maple syrup, 1 tsp vanilla, the maple flavoring, 1/4 tsp cinnamon, and a pinch of salt.
  2. Blend on high until smooth and creamy.
  3. Place in a covered container and refrigerate until serving time.
To serve the Apple Crisp with Maple Cinnamon Cashew Cream
  1. Top each apple crisp with a generous drizzle or dollop of Maple Cinnamon Cashew Cream.
  2. Garnish as desired with chopped walnuts, craisins, and fresh apple slice.
  3. Enjoy!
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calories
433
fat
18g
protein
7g
carbs
66g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Fall is here – make the most of the apples I know you’re bound to have on hand and treat yourself and your guests to a special fall dessert!  You don’t even have to tell them it’s healthy – they wouldn’t believe you anyway!!!

Coconut Pecan Peach Cobbler

Peach Cobbler | cookeatbehealthy.com

Is there anything much better than biting into a luscious fresh peach and having juice run down your arm?  Honestly – this is one of my favorite parts of summer!  We don’t grow peaches in Iowa, but every year I look forward to getting my hands on some fresh-from-somewhere-else peaches to devour enjoy.  And by enjoy, I mean eat as many as I possibly can because it’ll be a loooooong time before we get more!  

But inevitably, every year, I manage to buy a big bag full of not so juicy and wonderful peaches.  ๐Ÿ˜ข  It’s so disappointing to get home with them, bite into one, and find it’s mealy and just barely even tastes peachy.  GRRRRRR!!!  The only way to salvage those unfortunate peaches is to bake with them.  Baking can make even the saddest peaches delectable again!  The problem is baked goods are not really something that I typically consider part of my Cook Eat Be Healthy lifestyle, so I was faced with a dilemma.  I wanted to salvage the sad peaches, but at the same time not derail what I’m working towards with my CEBH way of life.  

I brainstormed all sorts of possible ways to bake a dessert that would first and foremost be healthy enough to qualify as CEBH friendly, but obviously it had to be delicious as well.  Otherwise what would be the point?  There was no sense in taking sad peaches, putting in time, work, and multiple ingredients, if the end result was going to be just as sad as the peaches were to begin with!

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

Eventually I decided to try a coconut pecan peach cobbler, and I know you’re probably thinking I’ve lost my mind!  You’re thinking there’s absolutely no possible way to make peach cobbler even a teensy bit healthier and still have it be delicious!  To which I feel compelled to reply…..oh YES there is!  I managed to bake a mouth watering, heaven scented peach cobbler with absolutely no dairy, with no refined sugar, and with Einkorn flour instead of regular wheat flour.  And you know what?  It was even better than cobblers I’d made pre-CEBH!

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

Looks good, right?  Wanna know my favorite part?  The crispy edges!!!  I always opt for an edge or corner piece of whatever we’re having.  I think it’s absolutely the best piece of brownies, lasagna, mac & cheese….and peach cobbler!  ๐Ÿ˜‰

Ordinarily I’d start a peach cobbler by melting a full stick of butter in the bottom of a baking dish – but this is no ordinary cobbler!  Instead of butter I used unrefined coconut oil, and instead of sugar to sweeten the peaches, I used maple syrup. Then to tie all the flavors together I added coconut and pecans to the peaches.  A perfectly tasty trio if ever I’ve tasted one!

Once again I’m using Einkorn flour.  It may be new to many of you, but it’s an ancient grain that has remained genetically unchanged for millions of years.  In general it’s a healthier choice for everyone, and specifically it may be better tolerated by those with gluten sensitivities.  I’ve come to really enjoy using it in what little baking I do these days!  I suggest going to the Jovial website to learn more about Einkorn.  Once again – no affiliation – just a happy customer!

Rounding out the ingredient list is a little lemon juice, baking powder, salt, vanilla, unsweetened almond milk, and a sprinkle of cinnamon.  I use unsweetened vanilla almond milk, but feel free to use whatever plant based milk you prefer!

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

First things first….heat oven to 375 degrees and melt the coconut oil in a 9 x 13 inch baking dish.  Then after dicing up 4 cups of peaches, place them in a large saucepan with the lemon juice, 1/2 cup maple syrup, and 1/2 tsp vanilla.  Slowly bring the peaches to a boil and then stir in the unsweetened coconut flakes and pecans.  Meanwhile mix the flour, baking powder, salt, 1/2 cup maple syrup, almond milk, and 1/2 tsp vanilla and whisk to combine.  Remove baking dish from oven once the oil has melted.  Pour the cobbler batter over the melted coconut oil, then dropping by spoonfuls, layer on the peach mixture over the batter.  Top it off with a little sprinkle of cinnamon and pop it back in the oven for 40-45 minutes until it’s golden brown and bubbling!  

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

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Coconut Pecan Peach Cobbler | cookeatbehealthy.com

You can almost smell and taste it, can’t you?  There’s only one thing you can do – you need to make one for yourself!  For my husband I served it with a little vanilla ice cream.  For my dairy-free self I was blissfully happy eating it unadorned and still warm from the oven!  Those crispy edges and warm, sweet, rich, peach filling…..OH MY PEACHY GOODNESS!!!!  I implore you – for the love of all thing peach – you NEED to make this!  And the sooner, the better!

Coconut Pecan Peach Cobbler | cookeatbehealthy.com

Coconut Pecan Peach Cobbler
Serves 10
A healthier, dairy and refined sugar free, fresh peach cobbler with coconut and pecans.
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Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
318 calories
33 g
0 g
21 g
3 g
15 g
141 g
66 g
19 g
0 g
4 g
Nutrition Facts
Serving Size
141g
Servings
10
Amount Per Serving
Calories 318
Calories from Fat 177
% Daily Value *
Total Fat 21g
32%
Saturated Fat 15g
75%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 66mg
3%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
14%
Sugars 19g
Protein 3g
Vitamin A
4%
Vitamin C
15%
Calcium
12%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups chopped peaches - about 4 large
  2. 1/2 cup coconut oil - I used unrefined
  3. 1 cup maple syrup, divided
  4. 1 cup shredded, unsweetened coconut
  5. 1/2 cup pecans
  6. Juice of 1 lemon
  7. 1 cup Einkorn flour
  8. 1 tbsp baking powder
  9. 1/4 tsp salt
  10. 2/3 cup unsweetened plant milk - I used vanilla almond
  11. 1 tsp vanilla, divided
  12. Sprinkle of cinnamon
Instructions
  1. Heat oven to 375 degrees.
  2. Place coconut oil in a 9 x 13 inch baking dish and melt oil in oven. Remove from oven when melted and set aside.
  3. Meanwhile, bring peaches, lemon juice, and 1/2 cup maple syrup to a boil over medium high heat.
  4. Add coconut and pecans to peaches, remove from heat.
  5. Prepare cobbler batter while peaches are cooking by combining Einkorn, baking powder, and salt.
  6. Stir in 1/2 cup maple syrup, vanilla, and plant milk.
  7. Whisk until well combined.
  8. Pour batter over melted coconut oil in large baking dish.
  9. Spoon peach, coconut, pecan mixture evenly over batter in baking dish.
  10. Sprinkle with cinnamon.
  11. Bake 40-45 minutes until golden brown, hot, and bubbling.
  12. Cool slightly.
  13. Serve warm as is, with ice cream, or whipped cream.
Notes
  1. Store leftovers in refrigerator in covered container.
beta
calories
318
fat
21g
protein
3g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Flourless Banana Berry Muffins

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

I have a real weakness for blueberries in general, and for blueberry muffins, specifically!  I mean who doesn’t love plump and juicy purple blueberries?!?  I enjoy them in smoothies, on granola, in salads, and out of hand, but nothing satisfies my blueberry craving like a muffin!  I think it’s the combination of the sweet batter baked up all warm and fresh, with the burst of juicy flavor from the blueberries that hit all the right notes for me!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

When my husband and I were first married and we’d come to my hometown for a visit, my dad always took us to breakfast at Perkins the last morning we were I town.  While Perkins is far from my favorite restaurant, I do have to say they serve some pretty darn delicious muffins.  And of all the variety of flavors they offer, the blueberry are by far the best!  My husband always asked the waitress what kinds they served and she’d name off several, and then he’d order blueberry anyway…..every.single.time!  ๐Ÿ™ƒ   There’s something so wonderful about the juicy plumpness of blueberries in a tender cakey muffin that always takes me back to those breakfasts with my dad.  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Dad’s been gone over 16 years, but if he were still alive I’m sure we’d still be enjoying muffins together, only from my kitchen these days rather than from a restaurant!  I love how certain foods, or even the scent of a food can evoke memories of a person or event.  โค๏ธ  So today’s recipe is a nod to my dad and those breakfasts we shared with him so many years ago!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Now you might be wondering how blueberry muffins can possibly be a part of my Cook Eat Be Healthy lifestyle.  They work for me because I’ve turned the traditional muffin recipe loaded with sugar, flour, and butter on it’s ear and come up with a much healthier version that still tastes just as decadent, but doesn’t compromise my healthfulness standards! I’ve substituted old-fashioned oats for flour, banana and honey for sugar, and coconut oil for the butter.  I’ve even topped them with a oat and walnut crumble sweetened with maple syrup!  These are some seriously delicious muffins, and unless you tell your friends and family they will never even suspect they are a “healthified” version!

Flourless Banana Berry Muffins | cookeatbehealthy.com

The ingredient list for these muffins is pretty basic – in fact you probably already have everything in your pantry and fridge with the possible exception of the blueberries and the disgustingly ripe bananas!  Typically I wouldn’t come near those bananas with a 10 foot pole, but for this recipe I want not only the sweetness, but also the texture of over ripe bananas.  You’ll need old-fashioned oats, eggs, 2 bananas, blueberries, coconut oil, baking powder, baking soda, vanilla, honey, cinnamon, walnuts, and maple syrup.

Tip: You can easily substitute frozen blueberries for fresh in this recipe, just be sure to use them directly from the freezer.  DO NOT thaw them first!

The first thing you’ll want to do is stir up the oat and walnut crumble and set it aside while you mix up the muffins.  The muffins come together in no time thanks to the fact that they’re mixed in the blender which does all the work for us!  Start by whizzing the oats until they’re pretty finely ground.  Then it’s just a simple matter of adding everything else EXCEPT the berries and blending until well combined.  You may have to stop and scrape the sides a time or two.

Bonus Tip: After blending the oats, but before adding the other ingredients remove a couple tablespoons of ground oats and coat your berries.  This will help to prevent them from settling at the bottom of the muffins.

Flourless Banana Berry Muffins |cookeatbehealthy.com

Pour the muffin batter over the berries in a large mixing bowl, gently fold together, then distribute evenly among paper lined muffin tins.  I used a regular ice cream scoop to get uniform sized muffins and this recipe yielded 15 muffins.  Top the muffins with the oat and walnut crumble, pop into a 350 degree oven for 28-32 minutes, remove from the oven, and enjoy!

Flourless Banana Berry Muffins | cookeatbehealthy.com Flourless Banana Berry Muffins | cookeatbehealthy.com image

The plain ones are for my walnut hating friend and business partner…we’ve all got people like that in our lives, right?  ๐Ÿ˜‰  No worries though – they’re delicious naked too!!!

See how beautiful and delicious they are when they’re fresh from the oven???  YUM!!!  Bake some today – and let the memory making begin for you and your family!  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Flourless Banana Berry Muffins
Serves 15
Here's the healthy blueberry muffin recipe you've been looking for!
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Print
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
238 calories
34 g
25 g
10 g
6 g
6 g
91 g
142 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
91g
Servings
15
Amount Per Serving
Calories 238
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 142mg
6%
Total Carbohydrates 34g
11%
Dietary Fiber 4g
17%
Sugars 12g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the muffins
  1. 2 1/4 cups old fashioned oats
  2. 2 cups fresh (or frozen) blueberries
  3. 2 very ripe bananas
  4. 2 eggs
  5. 1/3 cup coconut oil
  6. 1/4 cup honey
  7. 1 tsp vanilla
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
For the Oat & Walnut Crumble Topping
  1. 1/4 cup chopped walnuts
  2. 1/2 cup old fashioned oats
  3. 1 tbsp coconut oil
  4. 1/4 cup real maple syrup
  5. 1/4 tsp cinnamon
  6. Pinch of salt
For the Oat & Walnut Crumble Topping
  1. In a small bowl, stir the walnuts, 1/2 cup oats, 1 tbsp coconut oil, maple syrup, 1/4 tsp cinnamon, and pinch of salt with a fork until well combined. Set aside.
For the Muffins
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place 2 1/4 cup oats in blender pitcher and pulse a few times until the oats resemble coarse flour.
  3. Remove 2 tbsp of ground oats and toss with blueberries in large mixing bowl to coat.
  4. To the rest of the ground oats add all the remaining muffin ingredients, except the blueberries.
  5. Blend on low until well combined, stopping and scraping sides of pitcher a few times as needed.
  6. Pour muffin batter over berries in mixing bowl and fold together gently until the berries are evenly distributed in the muffin batter.
  7. Line a muffin tin with paper liners and fill each liner about 2/3 full. I find an ice cream scoop is the perfect amount.
  8. Sprinkle Oat & Walnut Crumble over the unbaked muffins, pressing it in just slightly to ensure it adheres to the muffins while baking.
  9. Place muffin tins in preheated oven and bake 28-32 minutes until golden, and toothpick inserted in center comes out clean.
  10. Remove from oven and cool in pans 3-5 minutes, then remove from baking pans and continue to cool on wire rack.
  11. Store in a covered container.
Notes
  1. These are best enjoyed within a few days, or frozen to enjoy another time!
beta
calories
238
fat
10g
protein
6g
carbs
34g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Sassy Flourless Brownies

Sassy Flourless Brownies | cookeatbehealthy.com

When I began the process of regaining control of my diet the very first thing I gave up was sugar.  And let me just say, it was hard!  The fact is sugar causes changes in our brain similar to those caused by cocaine.  I was literally addicted to sugar!  But now that I’m 4 or 5 months into my transformation, the sugar cravings have passed and I find myself disliking things that are overly sweetened….thankfully my sweet tooth is not nearly as intense as it used to be!

Sassy Flourless Brownies | cookeatbehealthy.com

But having less of a sweet tooth hasn’t changed the fact that I love all things chocolate.  Apparently my love for chocolate is hereditary because whenever we go visit our daughter, Anna, and I ask her what she wants me to bring, she always chooses brownies! Of all the wonderful things I’ve ever baked, brownies are her favorite! Her recipe of choice includes lots of sugar, butter, and chocolate syrup….not exactly Cook Eat Be Healthy friendly! But because I care about her health as well as my own, I wanted to develop a recipe for brownies that I could feel good about both of us eating. And above all, it had to taste at least as good as her old favorite!

I decided to try using black beans as a base for these brownies after having seen many recipes for black bean brownies on Pinterest over the past several years.  But I didn’t just want to make flourless brownies, I wanted to make SPECIAL flourless brownies!  You know that saying….”Classy, Sassy, and a bit Smart-Assy”?  Well that’s kinda me – except I’m more “Sassy, Smart-Assy, and not a bit Classy”!!!  ๐Ÿ˜œ  And the sassiness in me just loves to mix things up a little bit!  Chocolate is good, sure!  But chocolate with coffee….and cinnamon….and a dash of cayenne for good measure….BE STILL MY SASSY HEART!!!

Sassy Flourless Brownies | cookeatbehealthy.com

You might be asking if all this is just too much for one brownie, and I will reply just as my granddaughter did one day when playing with glitter glue and I told her she had too much.  She said, “But Grandma, I like too much”!  So, readers, let it be known that I like too much!  This might help to explain the sassy, smart-assy part of my personality!  But even though I’m not exactly classy, the brownies most certainly are not lacking class.  The myriad of flavors in this recipe only serve to enhance one another.

Sassy Flourless Brownies | cookeatbehealthy.com

And can we just talk for a minute about the fact that these are FLOURLESS brownies???  And BTW, they are all naturally sweetened with dates too.  No flour.  No sugar.  Fudgy. Chewy. Spicy. Delicious.  Let there be no doubt these are definitely sassy brownies…perfect for my daughter, for me, and for all chocolate lovers everywhere.  Even those of you who aren’t sassy will want to devour these brownies!  They won’t judge you…and neither will I – but I do have a special place in my heart for all the sassy people out there!  That’s why I had to picture my favorite coffee mug that Anna gave me for Mother’s Day.  She knows me so well!  ๐Ÿ˜‰

Sassy Flourless Brownies | cookeatbehealthy.com

‘The ingredient list is really pretty simple, and other than the chocolate covered espresso beans to top the brownies, you probably already have all the ingredients in your pantry.  I started by putting the pitted dates in the food processor and drizzling in hot dark coffee until the dates were blended into a paste.  Then I dumped in all the rest of the ingredients except the espresso beans and processed it until the brownie batter was smooth and free of lumps, it only took a couple minutes on low power.  Then I poured the batter into an 8″ square pan I’d greased with coconut oil, popped the pan into the oven, and baked it at 350 degrees for 25-30 minutes.  You’ll know they’re done when they just start to pull away from the sides of the pan.

Tip:  The key to a chewy brownie is to not over bake them.  In fact, I try to remove them from the oven just about a minute or two before I think they’re done, as they will continue to bake a little bit more after removal from the oven!

Serves 16

Sassy Flourless Brownies

These flourless & sugarless brownies get their sass from the addition of coffee, cinnamon, and cayenne. Go ahead...spice up your life with these fudgy, chewy, and decadent sassy brownies!

20 minPrep Time

30 minCook Time

50 minTotal Time

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Ingredients

  • 1 can black beans, 15 ounces, drained and rinsed
  • 1/2 cup cacao powder
  • 3 eggs
  • 12 Medjool dates, pitted
  • 1/2 cup hot strong brewed coffee
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 tsp cayenne
  • 1 tsp coconut oil for greasing the baking pan
  • 16 chocolate covered espresso beans for topping brownies

Instructions

  1. Pre-heat oven to 350 degrees Fahrenheit.
  2. Prepare 8" square baking pan by greasing with coconut oil, set aside.
  3. Place dates in bowl of 8-10 cup food processor.
  4. Process on low speed while drizzling in hot coffee,1 tablespoon at a time, until a smooth paste is formed. I used about 6 tbsp, but this will vary depending on how dry your dates are.
  5. To date paste add black beans, eggs, cacao, baking powder, and spices.
  6. Blend on low until smooth and free of lumps.
  7. Pour mixture into prepared pan and smooth top with spatula.
  8. Bake in preheated oven 25-30 minutes until brownies begin to pull away from the sides of the pan, and a toothpick inserted in the center comes out just slightly sticky.
  9. Cool at least 20-30 minutes before cutting into 16 squares.
  10. Top each individual brownie with a chocolate covered espresso bean.
  11. Cover and store in refrigerator.
Cuisine: Desserts |
6.8
http://cookeatbehealthy.com/sassy-flourless-brownies/
Calories
115 cal
Fat
4 g
Carbs
21 g
Protein
2 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

I hope you like these as much as we do!  And for those of you who don’t like spice in your chocolate – by all means leave it out!  Maybe you could sass up your brownies with some chocolate or toffee chips!  Different strokes sass for different folks!

Parmesan & Chive Einkorn Flour Scones

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

As part of my Cook Eat Be Healthy Lifestyle I’ve eliminated pretty much all baked goods from my daily diet.  But having said that, I still occasionally miss the smell of fresh baked bread and other goodies wafting out of my kitchen!  And I’m pretty sure my family misses my baking too!  ๐Ÿ˜‰  Now, I don’t plan to make traditional cookies or cakes on a regular basis – those will be reserved for only very special occasions such as birthdays and Christmas!  But by golly, occasionally I crave something home baked that won’t have me regretting it later.  Thus began my quest for a healthier flour that I could substitute for all purpose or whole wheat flour, but which would result in the same quality baked goods that I was used to turning out.

Parmesan & Chive Einkorn Flour Scones}cookeatbehealthy.com

What I discovered was Einkorn Flour , an ancient grain that has more nutrients than wheat flour, is non-hybridized, is non-GMO, and can be used teaspoon for teaspoon, cup for cup, the same as regular old processed wheat flour!  I encourage you to click on the link I’ve provided to learn more about this amazing grain!  I’m not affiliated with this company or their product, other than the fact that I use it in my own kitchen, but I do think their website is the most comprehensive and clear cut source of information regarding Einkorn flour!

Today I’m featuring a recipe for scones that I made with Einkorn, coconut oil, and almond milk.  By eliminating most of the dairy and subbing the Einkorn I’ve managed to develop a recipe that I can feel good about serving to my family, and one that I can enjoy without the subsequent guilt and discomfort that might otherwise occur!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

In last Friday’s post I featured a few photos of these beauties alongside a delicious Spaghetti Squash Egg Bake because I always feel like eggs need some kind of bread or baked goods like muffins or toast to make them even more special!  But I thought the perfect go-along to an egg dish I would be serving for dinner needed to be a little more substantial.  Once I began contemplating possible flavors of scones my imagination ran away from me!  I think I have a list of 15 or 20 possible flavors, but for today’s post I chose to make a Parmesan & Chive Einkorn Flour scone.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

For the scones you’ll need the Einkorn flour, coconut oil, almond milk, a little honey, salt, an egg, fresh snipped chives, some lemon juice, and some real grated Parmesan cheese.  The process of making the scones is just the same as any other.  The coconut oil is cut into the flour, salt, chive, and cheese mixture.  Then the egg is beat with a fork and combined with the honey, almond milk, and lemon juice.  Then the liquids are added to the flour and coconut oil mixture and stirred until just combined.

Tip:  The secret to making coconut oil work in this recipe is to measure it into the measuring cup, then place it in the freezer for 20-30 minutes to harden.  Once you remove it from the freezer and begin assembling the scones, you’ll want to move quickly so it doesn’t re-soften.

Then the mixture is turned out onto a floured surface, kneaded a few times, shaped into a circle about 3/4 to 1 inch thick, and cut into 8th’s.  Place the scones on a lightly floured or greased baking sheet and bake for about 15 minutes until golden brown!

Tip:  To simplify the kneading, cutting, and baking process use the baking sheet for all 3 steps!  Save yourself work and clean-up time!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Serves 8

Parmesan & Chive Einkorn Flour Scones

A healthier scone recipe made with Einkorn flour and coconut oil.

35 minPrep Time

15 minCook Time

50 minTotal Time

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Ingredients

  • 2 cups Einkorn flour
  • 2 tbsp honey
  • 1/2 cup unsweetened almond milk
  • 1/3 cup refined coconut oil, measured and placed in freezer for 20-30 minutes to harden
  • 1 tsp fresh lemon juice
  • 2 tsp baking powder
  • 1 egg
  • 1/4 tsp salt
  • 2 tbsp snipped fresh chives
  • 1/3 cup grated real Parmesan cheese

Instructions

  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl stir together flour, baking powder, salt, chives, and Parmesan cheese.
  3. In a separate bowl whisk together egg, almond milk, honey, and lemon juice, then set aside.
  4. Remove hardened coconut oil from freezer, cut it into small pieces and add to flour mixture.
  5. Using a pastry cutter and working quickly, cut coconut oil into flour mixture until mixture resembles coarse crumbs.
  6. Pour in liquids and mix until just combined.
  7. Turn out onto lightly floured surface, knead a few times, and pat into a circle about 3/4 to 1 inch thick.
  8. Cut into 8 equal pieces and place on lightly floured or greased baking sheet.
  9. Bake 15-17 minutes, until golden brown.
  10. Remove from oven and serve piping hot.
Recipe Type: Baked Goods

Notes

These could easily be adapted to be dairy free by eliminating the cheese.

6.8
http://cookeatbehealthy.com/parmesan-chive-einkorn-flour-scones/
Calories
146 cal
Fat
1 g
Carbs
30 g
Protein
4 g


Click Here For Full Nutrition, Exchanges, and My Plate Info