Name: Sassy Flourless Brownies
Prep time: 20 min
Cook time: 30 min
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

Baked Goods

Sour Cream Sugar Cookies

Posted on December 5, 2016December 4, 2016

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. 😉 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.

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! 😉

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

2016-12-04 17:28:12

Serves 60

Tender, soft, sweet...everything you've been looking for in a Sugar Cookie...and frosting too!

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Save Recipe

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

Nutrition Facts

Serving Size

38g

Servings

Amount Per Serving

Calories 153

Calories from Fat 54

% Daily Value *

Total Fat 6g

Saturated Fat 2g

Trans Fat 1g

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

Cholesterol 8mg

Sodium 28mg

Total Carbohydrates 23g

Dietary Fiber 0g

Sugars 14g

Protein 1g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the Sour Cream Sugar Cookies

1 cup Crisco shortening
2 cups sugar
2 eggs
1 cup sour cream
2 tsp vanilla
5-6 cups all purpose flour
2 tsp baking sofa
1/2 tsp salt

For the Freezing Frosting

1 lb. powdered sugar
1/2 cup Crisco shortening
Speck salt
1/4 tsp cream of tartar
Vanilla to taste
1/4 cup boiling water

For the cookies

Preheat oven to 350 degrees Farenheit.
In the bowl of a stand mixer, or large mixing bowl if mixing by hand, cream shortening, sugar, and eggs.
Add sour cream and vanilla, blend well.
Mix in 2 cup of flour, salt, and baking soda.
Add remaining flour, 1 cup at a time, until dough is tender, and no longer sticky.
Working with 1/3 of the dough at a time, roll it on a floured surface until 1/4 to 3/8 inches thick.
Cut desired shapes and place on ungreased cookie sheet.
Bake in preheated oven for 8 to 10 minutes, until the bottoms are lightly browned, and the tops are set, but not browned.
Remove from oven, cool a couple minutes on baking sheet, then remove to cooling rack or foil lined counter to cool completely.
Continue rolling, cutting, and baking in the same manner until all dough is used.

For the frosting

Combine all ingredients and mix well in stand mixer, or with hand mixer.
Add additional water 1/2 tsp at a time if frosting is too dry.
Frost cooled cookies and decorate as desired with colored sugar and sprinkles.

Notes

The key to these cookies turning out perfectly is to not overbake them. The tops should not be browned at all.
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.

By Lisa Hubbard

beta

calories

153

fat

protein

carbs

23g

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!!!

11 Comments

Cashew Cream

Spiced Orange Cranberry Torte

Posted on November 17, 2016November 17, 2016

On Monday I shared a recipe for Crockpot Spiced Orange Cranberry Sauce and I promised a dessert recipe using that most delectable tart and tasty sauce…drum roll please…here she is…Spiced Orange Cranberry Torte! Isn’t she BEAUTIFUL?!? Ok…so yeah I’m probably a little biased, but I just get so excited when something turns out ~~exactly~~ even better than I imagined! And just take a gander at that crust to filling ratio…I love my crust!!! 😉

Spiced Orange Cranberry Torte | cookeatbehealthy.com

So not only is this dessert show-stopping gorgeous, and devastatingly delicious, it’s also vegan, sugar-free, and no-bake! C’mon…it just doesn’t get any better than that! With a little advance prep work like making the Crockpot Spiced Orange Cranberry Sauce, and the Honeyed Orange Peel, assembling this dessert is a cinch!

Spiced Orange Cranberry Torte | cookeatbehealthy.com

Do you remember eating those orange slice candies that come in a 2 for $1.00 bag? The kind you get at the farm supply or convenience store? I loved those candies growing up. My grandpa always had a bag in the glovebox of his car and every once in a while, my grandma would reach in and hand my brother and I one of those little gummy jewels! I loved the fresh taste and the way they made my tongue tingle just a little bit! I wanted to recreate something similar in taste and texture, but since I don’t use sugar I had to find an alternative method to and make “candied” orange peel. In the end I came up with Honeyed Orange Peel. It’s a little – ok lot – stickier than the kind made with sugar and water, but the taste is spot on, and even though the peels are sticky, they’re perfect in this recipe!

Spiced Orange Cranberry Torte | cookeatbehealthy.comc

Spiced Orange Cranberry Torte | cookeatbehealthy.com

Once the cranberry sauce and orange peel is ready, it’s a pretty simple assembly process. The crust is made in the food processor by combining pecans, almonds, walnuts, and dates with a little orange juice and zest and a splash of vanilla. The spiced orange filling is made in the blender from soaked and drained cashews, orange juice and zest, cinnamon, nutmeg, cloves, vanilla, honey, and our honeyed orange peel! Since it’s a raw dessert the only real thing you need to keep in mind as far as prep time is that it does need a at least a couple hours to set up in the freezer, and preferably overnight if possible.

Spiced Orange Cranberry Torte | cookeatbehealthy.com

This Thanksgiving instead of making 2 separate desserts – one for the vegetarians/vegans at your table, and one for everyone else – simplify your menu by making just one dessert. This Spiced Orange Cranberry Torte is so delicious that absolutely everyone will be praising your dessert skills! And unless you tell them – they’ll never even suspect you fed them a raw vegan dessert! One dessert to please everyone…now there’s something to be thankful for!

Spiced Orange Cranberry Torte | cookeatbehealthy.com

Spiced Orange Cranberry Torte

2016-11-04 14:21:02

Serves 14

A Thanksgiving dessert to be especially thankful for as it's sure to please everyone - from the carnivores to the vegans - at your holiday table this year!

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Prep Time

1 hr 30 min

Total Time

1 hr 30 min

Prep Time

1 hr 30 min

Total Time

1 hr 30 min

Nutrition Facts

Serving Size

143g

Servings

Amount Per Serving

Calories 464

Calories from Fat 220

% Daily Value *

Total Fat 26g

40%

Saturated Fat 4g

18%

Trans Fat 0g

Polyunsaturated Fat 8g

Monounsaturated Fat 13g

Cholesterol 0mg

Sodium 94mg

Total Carbohydrates 57g

19%

Dietary Fiber 5g

22%

Sugars 43g

Protein 8g

Vitamin A

Vitamin C

24%

Calcium

Iron

15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the Honeyed Orange Peel

Peel of 3 Valencia oranges, cut into 1/4" strips
3/4 cup honey
1 cup water

For the crust

1 cup pecans
1 cup walnuts
1 cup almonds
2 cups medjool dates, pitted
Zest of 1 orange
2 tsp vanilla
2 tbsp orange juice
1/4 tsp salt

For the filling

2 1/2 cups raw cashews, soaked in water at least 2 to 3 hours, then drained
1/2 cup fresh squeezed orange juice
Zest of 1 orange
1/2 cup chopped Honeyed Orange Peel
1/3 cup honey
2 tsp vanilla extract
1/2 tsp ground cinnamon
Pinch each of nutmeg & cloves
1/4 tsp salt
1/2 cup Spiced Orange Cranberry Sauce ~ link to recipe in body of blog post

For the Honeyed Orange Peel

Place orange peel strips in large saucepan and cover with water.
Bring to a boil over high heat, drain, and repeat 4 more times.
After 5th boiling process return softened peels to the pan, add 3/4 cup honey and 1 cup water and stir to combine and coat the orange peels.
Bring to boil, then reduce heat to low and simmer 1 to 1 1/2 hours until peels are translucent.
Watch closely last 30 minutes of cooking time so as not to simmer away all the liquids in the pan and burn the peels.
When translucent, remove peels from pan to cool, then store in refrigerator.
Reserve any leftover orange honey from the saucepan to include in the torte filling!

For the crust

Combine all crust ingredients in a food processor.
Process until mixture resembles crumbs and sticks together when a small amount is rolled in your hands.
Pour crust mixture into a 9" springform pan lightly greased with coconut oil.
Smooth and compress crust into bottom of pan.
Place in freezer to set up slightly while preparing the filling.

For the filling

Combine all filling ingredients except Cranberry Sauce and Honeyed Orange Peel in the pitcher of a high speed blender.
Blend until completely smooth, adding more orange juice if necessary.
When filling is smooth add chopped honeyed orange peel and pulse just a couple times to incorporate the peel.
Pour filling into chilled crust.
Cover with plastic wrap and return to freezer for at least 2 hours, preferably overnight, to completely firm up.

To serve

Remove from freezer 20 minutes before serving.
Remove rim of springform pan, spread 1/2 cup of cranberry sauce on top and garnish as desired.
Cut into 12 to 16 small pieces with a very sharp knife. It's a very rich dessert - a little goes a long way!
Store leftovers in freezer.

Notes

As an alternative to spreading cranberry sauce over the entire torte, you could dollop a small amount on each individual piece. The leftovers are delicious even with the frozen cranberry sauce, but it stays frozen well after the leftover torte is ready to be served!

By Lisa

beta

calories

464

fat

26g

protein

carbs

57g

Cook Eat Be Healthy http://cookeatbehealthy.com/

10 Comments

Cashew Cream

Cashew Cream Recipe Wrap-Up

Posted on October 31, 2016October 31, 2016

First things first…THANK YOU!!!! I want every single one of you to know how much I appreciate you stopping by my little itty-bitty corner of the interweb to read my blog! Whether you’ve read all the posts in the Cashew Cream Series, whether you’ve read just one or two, or whether this is your first read at CEBH….THANKS SO MUCH!

Here’s just a few of the fabulous dishes we made with cashew cream!

Cashew Cream Recipe Wrap-Up | cookeatbehealthy.com

Now that I’ve published the final recipe in the series, I thought it’d be a good idea to do a short recap of all the recipes. Hopefully you’ll remember where it all started….Cashew Cream ~ Dairy Free…this is the base upon which most all the rest of the recipes are based! By tweaking the cashew cream with different flavors and seasonings we’ve been able to create 14 different recipes from cashew cream! And trust me when I say…we’ve just scratched the surface…I’m pretty sure that at some point in the future you can expect more recipes using the magical ingredient that is cashew cream!

Cashew Cream | cookeatbehealthy.com

The recipe that started it all…Cashew Cream ~ Dairy Free

Vodka Sauce | cookeatbehealthy.com

Next up was a recipe for Vodka Sauce ~ Vegan that is truly one of the best vodka sauces I’ve ever eaten! Simple, delicious, rich and creamy – give it a try on your next bowl of pasta!

Cashew Creamed Peas & Potatoes | cookeatbehealthy.com

The recipe for “Cashew” Creamed Peas & Potaotes was a recipe that took me right back to my childhood…it’s a comfort food that reminds me of my grandparents every time I make it!

Fruit Parfait Lemon Cashew Cream |cookeatbehealthy.com

Fruit Parfaits with Lemon Cashew Cream…sweet, tart, light, refreshing…perfect for a healthy dessert, breakfast, or as a snack!

Spaghetti Squash Creamy Mushroom Garlic Sauce | cookeatbehealthy.com

The recipe for Spaghetti Squash with Creamy Mushroom & Garlic Sauce is perfect as a side dish, or a meatless main dish! Spaghetti squash was one of the first vegetables I was able to get my son to eat when he was a toddler – needless to say, it’s a favorite of mine!

Roasted Tomato Bisque with Savory Oatmeal Crunch | cookeatbehealthy.com

I love soup! So much so that we eat it all year round, so it’s no surprise that three different soups made the cut when it came to this series. The first soup recipe I shared was this one for Roasted Tomato Bisque with Savory Oatmeal Crunch. Everyone who grew up in the 60’s and 70’s probably fondly recalls tomato soup being served not only at the family dinner table, but also the school cafeteria! Let’s just say this bisque is a grownup version of that odd-colored gloppy soup from a can that so many of us grew up eating!

Apple Crisp with Maple Cinnamon Cashew Cream | cookeatbehealthy.com

The recipe for Apple Crisp with Maple Cinnamon Cashew Cream was a nod to the days when I was a single mom and my son and I used to visit apple orchards every fall. He’s grown now, but Apple Crisp is a favorite dessert that never gets old no matter how many times I make it, or how many times I change it up! The Maple Cinnamon Cream is exactly what this delicious sugar-free crisp needed to take it to the next level!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Looking for a unique way to use butternut squash? How about these Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream?!? I seriously love butternut squash so I’m always looking for new ways to incorporate it into our diet. These fritters were a first for me – but it certainly won’t be the last time I make them! They were crispy, light, flavorful, and so much fun to make!

3>1 Fruit Dips | cookeatbehealthy.com

Planning a brunch or shower? Looking for a healthful alternative to the typical cream cheese based fruit dips? Then I’ve got the perfect solution! In the 3>1 Cashew Cream Fruit Dip post I shared 3 flavors of fruit dip – Key Lime Coconut, Lemon Poppyseed, and Chocolate Almond. All 3 so seriously delicious I could not pick a favorite!

Slow Cooker Bison Roast with Bourbon Espresso Gravy | cookeatbehealthy.com

When I first adopted the CEBH Lifestyle I made the decision to cut red meat from my diet, and for the most part, it’s been pretty easy to adhere to my self-imposed ban. But my poor husband – a real meat & potatoes, farm raised kinda guy…he was missing his big ‘ol hunks of beef! 😉 Thankfully we have a source for farm raised organic bison meat that brings their products to our local farmers market. Bison meat is incredibly healthful – even better for you than salmon – and it’s exactly what I needed to make a delicious roast bison dinner for my husband! I know it’s not the prettiest meal I’ve ever served – but do not judge a book by its cover! I guarantee you that this Slowcooker Bison Roast with Bourbon Espresso “Gravy” is one of the most delicious meals I’ve ever made!

Chewy Chocolate Oat Bars | cookeatbehealthy.com

Next up I shared a dessert recipe for some yummy Chewy Chocolate Oat Bars. Just look at how chewy, gooey, and chocolaty they look! ‘Nuff said!

Green Bean Casserole | cookeatbehealthy.com

Thanksgiving is is fast approaching and there are some traditional dishes that just need to be on the holiday table. But sometimes the old standbys need a makeover – and that’s what I did with this recipe for Green Bean Casserole CEBH Style! No canned soup, no dairy, no canned fried onions…all healthy and most importantly delicious! In fact, I happen to think the flavor of this casserole is over and above the original!!! But you will have to judge that for yourself when you make it!

Dairy Free Potato Leek Soup | cookeatbehealthy.com

The second soup recipe I shared is soooo good you guys! By using almond milk, and of course, cashew cream I was able to make a potato soup that rivals – dare I say, surpasses – the traditional version that’s full of milk, cream, and butter! My version of Dairy Free Potato Leek Soup is delicious, rich, satisfying and so good for you. I hope you love it as much as I do! For meat eaters – a little ham added in would be spectacular as well!

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

My next to last recipe in this series as for another soup…this one featuring my favorite fall vegetable… butternut squash! I’ve made this recipe for years and love it for its flavor profile that includes sweet, savory, and spicy. And unlike many butternut soup recipes, this one has some ‘chew’ to it! Read on to see what I mean about this Roasted Butternut Chipotle Soup!

Raw Chocolate Espresso Torte | cookeatbehealthy.com

And finally, last but certainly not least, is perhaps my favorite recipe of the entire Cashew Cream Recipe Series…Raw Chocolate Espresso Torte! There aren’t enough “yum” words to describe how wonderful this is…that is if you love chocolate and coffee like I do! The fact that a dessert like this can be made dairy, sugar, and gluten free thrills me! I hope you serve it at your next dinner party, or perhaps take it to your family Thanksgiving celebration. You’ll be the MVP of desserts with this winner!

Once again, thank you for reading! Please remember to pin and bookmark the recipes that appeal to you, and if you would, direct your friends to my blog as well…sharing is caring! 😉

10 Comments

Cashew Cream

Raw Chocolate Espresso Torte

Posted on October 27, 2016October 27, 2016

Every once in a while I get super excited about something I’ve concocted in the kitchen, and this amazingly delicious Raw Chocolate Espresso Torte is one of those times! This is also the final post in my Cashew Cream Recipe Series, and to be honest, I’m kind of sad about that! I’ve had so much fun coming up with new and unique ways to use cashew cream that I kind of hate to see it end. But like Chaucer said…”All good things must come to an end.”

I’m so happy with the way this torte turned out. The crust…oh my goodness…the crust is to die for! I’ve always preferred a nice thick crust on bars, cakes, and tortes, so I made sure this one was extra thick, a little chewy, a little crunchy, a little sweet, and a little salty. Basically it’s a perfect crust and you’re going to love it as much as I do! But of course, a torte is not a torte without something luscious to top off that perfect crust! This filling is so good you guys! People who know me, know how much I love chocolate and how much I LOVE coffee, so that classic flavor combo was a no-brainer for this fantastic dessert!

Raw Chocolate Espresso Torte | cookeatbehealthy.com

I know you’re wondering how something this gorgeous can possibly adhere to my CEBH Guidelines – and I understand your skepticism! But this is exactly what gets me so pumped up about cashew cream! Before I switched up the way we eat I would never have imagined that some ground up nuts and a few other simple ingredients could result in a dessert this luscious and decadent! The best part though – you could totally serve this to guests and they’d never in a million years guess it was a “healthy” dessert!

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Dont get me wrong – there are still calories here! And it’s not something you should eat everyday. But for the occasional special treat – this would be perfect! And for those of you who require dairy-free, sugar-free, and/or gluten-free desserts, or for those of you who only eat raw – then this is the perfect recipe! The crust is made of walnuts, pecans, and almonds – all of which lend to its crunchy texture, while the dates lend a chewy sweetness which is enhanced with a dash of almond extract. The filling is made of cahsews, maple syrup, organic cacao, a little instant espresso powder, another splash of almond extract, and just for fun – a handful of chocolate covered espresso beans!

Raw Chocolate Espresso Torte |cookeatbehealthy.com

To make the crust, process the nuts, dates, almond extract, and espresso powder until the mixture resembles coarse crumbs.

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Then press the crust mixture into a springform pan lightly greased with coconut oil.

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Flatten and smooth it down into the pan so it’s level and well compacted.

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Then pop it into the freezer to set up while you make the filling. I used the food processor since it was already dirty from making the crust (remember…I’m lazy), but you’ll get a smoother filling using a high power blender like a Vitamix! Add the soaked and drained cashews, maple syrup, almond extract, cacao, and espresso powder and blend until smooth and creamy. Stir in espresso beans by hand, then pour filling into the prepared crust.

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Cover loosely with plastic and return to the freezer to set up for several hours, or preferably, overnight. Remove from freezer about 20 minutes before serving. Remove springform ring, cut into 12 slices and serve as desired.

Raw Chocolate Espresso Torte | cookeatbehealthy.com

Raw Chocolate Espresso Torte

2016-10-07 13:15:42

Serves 12

Chocolate with just a hint of coffee in a velvety cashew cream filling, and nuts and dates that combine to make a delectable crust are the perfect union in this raw vegan torte!

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Save Recipe

Prep Time

45 min

Prep Time

45 min

Nutrition Facts

Serving Size

99g

Servings

Amount Per Serving

Calories 422

Calories from Fat 234

% Daily Value *

Total Fat 28g

43%

Saturated Fat 4g

18%

Trans Fat 0g

Polyunsaturated Fat 9g

Monounsaturated Fat 14g

Cholesterol 0mg

Sodium 7mg

Total Carbohydrates 42g

14%

Dietary Fiber 5g

20%

Sugars 28g

Protein 8g

Vitamin A

Vitamin C

Calcium

Iron

14%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the crust

2 cups (about 20) pitted Medjool dates
1 cup pecans
1 cup walnuts
1 cup almonds
1 tsp espresso powder
1 scant tsp almond extract
3 tsp water - if needed

For the filling

2 cups raw cashews, soaked in water at least 3 hours or up to 12, then drained
1/2 cup plus 2 tbsp pure maple syrup
1/3 cup organic cacao
2 tsp espresso powder
1/2 tsp almond extract
1/4 cup chocolate covered espresso beans ~ optional

Instructions

Very lightly grease a 9" or 10" springform pan with a thin layer of coconut oil.

For the crust

In a large food processor bowl combine dates, nuts, 1 tsp espresso powder, and scant tsp almond extract.
Pulse until the mixture resembles coarse crumbs.
If the crust is too dry, add water, 1 tsp at a time, until you're able to form a ball that holds together when squeezed in your hand.
Press crust into prepared springform pan, smoothing the surface and packing it tightly together in the pan.
Place the pan in the freezer while preparing the filling.

For the filling

In the pitcher of a high speed blender-like a Vitamix or Ninja-place the soaked and drained cashews, maple syrup, cacao, 1/2 tsp almond extract, and 2 tsp espresso powder.
Blend until smooth.
Stir in espresso beans by hand and pour the mixture into the pan with the chilled crust. Spread evenly.
Cover the pan with plastic and freeze several hours, or overnight, until the filling is completely set.
Remove from freezer about 20 minutes before serving to facilitate cutting.
Remove outer pan ring and cut torte into 12 pieces.
Serve as desired.
Store leftovers in the freezer.

Notes

The food processor can be used to make the filling, but you won't get as smooth a consistency as you will with a blender.

By Lisa

beta

calories

422

fat

28g

protein

carbs

42g

Cook Eat Be Healthy http://cookeatbehealthy.com/

I hope you’ve found at least one or two recipes in this Cashew Cream series that you like and want to try. I’d love to hear from you if you do…let me know what you think! 👍

10 Comments

Baked Goods

Chewy Chocolate Oat Bars

Posted on October 13, 2016October 13, 2016

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 adventures…and let’s just say some of them will never see the pages of my blog! 😉 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 is…then 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

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

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

2016-09-23 13:56:16

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

Nutrition Facts

Serving Size

74g

Servings

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

Sodium 35mg

Total Carbohydrates 29g

10%

Dietary Fiber 3g

13%

Sugars 6g

Protein 8g

Vitamin A

Vitamin C

Calcium

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.

Does this look wrong?

For the Oat Mixture

4 cups whole oats, divided
2 eggs, slightly beaten
1 cup cashew butter ~ substitute peanut or almond butter if preferred
1/2 cup unsweetened apple sauce
1/3 cup pure maple syrup
1/3 cup coconut oil
1 tsp vanilla extract
1 1/2 tsp baking sofa
1/4 tsp salt

For the Chocolate Layer

1 cup raw cashews, soaked in water at least 2-3 hours, then drained
1/3 cup cacao powder
1/3 cup pure maple syrup
1 tsp vanilla extract
1 tsp instant espresso powder
Water as needed

Instructions

Preheat oven to 350 degrees Fahrenheit.
Lightly grease an 11" x 7" baking dish and set aside.
Grind 1 cup of oats in blender until they resemble coarse flour.
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.
Press 2/3 of the oat mixture into prepared baking dish and set the remaining 1/3 aside.
Place baking dish in preheated oven and bake 10 minutes, then remove from the oven.
Meanwhile, in a blender, combine raw cashews, cacao, 1/3 cup maple syrup, 1 tsp vanilla, and espresso powder.
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.
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.
Bake an additional 20-25 minutes, watching closely the last 5 minutes, until the top is lightly browned.
Remove from oven and cool to room temperature. Refrigerate at least 1 hour before cutting into 24 pieces.

Notes

Store covered, in refrigerator. Bars stay fresh for at least 7 days.

By Lisa

beta

calories

255

fat

13g

protein

carbs

29g

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!

10 Comments

Baked Goods

Apple Crisp with Maple Cinnamon Cashew Cream

Posted on September 29, 2016September 2, 2016

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! 😉

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

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! 😉

Apple Crisp with Maple Cinnamon Cashew Cream

2016-09-02 14:33:15

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

Nutrition Facts

Serving Size

164g

Servings

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

Sodium 37mg

Total Carbohydrates 66g

22%

Dietary Fiber 5g

19%

Sugars 42g

Protein 7g

Vitamin A

Vitamin C

Calcium

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.

Does this look wrong?

Ingredients

2 Granny Smith apples, diced but not peeled
1 cup raw cashews, soaked 2 to 12 hours, drained
1 cup whole rolled oats, divided
1/2 cup craisins
1/2 cup pure maple syrup
6 tbsp pure maple syrup, divided
1/2 cup chopped walnuts
1 tsp cinnamon, divided
1 tsp plus a splash of vanilla
1/2 tsp maple flavoring
1 1/2 tsp coconut oil plus extra for greasing the ramekins
A few dashes of salt

Instructions

Preheat oven to 350 degrees Fahrenheit.
Prepare 6 ramekin dishes by lightly brushing the inside of the dishes with coconut oil and set aside.

For the Apple Filling

In the same blender you will be using to make the cashew cream, coarse grind 1/4 cup oats by pulsing a few times.
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.
Stir well, then divide evenly among individual ramekins and set aside while making crisp topping.

For the Crisp Topping

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.
Mix well until all ingredients are well incorporated and the coconut oil is dispersed.
Evenly divide the topping mixture, sprinkling over the apples in the ramekins.
Place all 6 dishes on a sheet pan and bake at 350 degrees for 40 minutes, or until bubbly and golden brown.
Remove from oven and set aside until serving. Refrigerator if not serving until the next day.

For the Maple Cinnamon Cashew Cream

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.
Blend on high until smooth and creamy.
Place in a covered container and refrigerate until serving time.

To serve the Apple Crisp with Maple Cinnamon Cashew Cream

Top each apple crisp with a generous drizzle or dollop of Maple Cinnamon Cashew Cream.
Garnish as desired with chopped walnuts, craisins, and fresh apple slice.
Enjoy!

By Lisa

beta

calories

433

fat

18g

protein

carbs

66g

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!!!

12 Comments

Desserts

Fruit Parfaits with Lemon Cashew Cream

Posted on September 19, 2016September 19, 2016

Fruit Parfaits Lemon Cashew Cream | cookeatbehealthy.com

Here we are at our 4th installment of the CEBH Cashew Cream Recipe Series already! For today’s recipe I decided to switch things up just a bit and go with a non-savory version of cashew cream. I’ll be making a tart Lemon Cashew Cream that complements fresh berries perfectly, and is just the ticket for making a simple, yet elegant and delicious, light dessert that is sure to please your entire family as well as your guests!

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

I confess I used to automatically go straight to the chocolate flavored desserts on the menu, the chocolate desserts at social functions, and the chocolate candies in the confectionary section of the store. But lately I find myself drawn ever increasingly toward the lighter fruitier options, and anything (EVERYTHING) lemon is always on my radar! I guess maybe my palate finally matured at the ripe old age of 50! 🙃

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

And obviously now that I’m living the COOK EAT BE HEALTHY lifestyle, fruit desserts are much more in keeping with how I’ve chosen to satisfy my sweet tooth cravings! For today’s recipe the cashew cream starts exactly as for the savory option only we’ll obviously omit the salt, pepper, garlic, and any other spices, and instead we will flavor the cashew cream with lemon zest and juice, and sweeten it naturally with honey.

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

The ingredients are so simple, yet the results are so deliciously amazing! All you need is fresh fruit – I’ve chosen to use some of my favorites – cherries, blueberries, raspberries, and blackberries. Not only do they taste delicious, but they are beautiful as well! I tend to vary my fruit in desserts according to whatever is fresh and readily available, so feel free to make any substitutions according to your personal preferences and the seasonal availability of fruits at your grocer’s.

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

You’ll begin by soaking the cashews in warm water for at least 2 hours just as we did in previous recipes. When making the cashew cream we’ll be blending the drained cashews with lemon juice instead of water, and adding honey to sweeten the sauce, and blending in a little lemon zest to intensify the lemony flavor! I also toasted a little unsweetened coconut on the stove in a small pan for just a couple minutes until it turned golden, and used the toasted coconut to garnish the parfaits.

Once the Lemon Cashew Cream is made, assemble the individual parfaits in small glasses or bowls by layering fruit and lemon cream as desired. The parfaits can be made ahead and refrigerated, and garnished with the toasted coconut just before serving. Delicious ✔️ Beautiful ✔️ Simple ✔️ Healthy✔️ What we have here is the perfect dessert!

Fruit Parfait Lemon Cashew Cream | cookeatbehealthy.com

Fruit Parfaits with Lemon Cashew Cream

2016-08-15 14:44:31

Serves 8

A simple yet elegant dessert of fresh berries complemented by a perfectly tart and sweet lemon cashew cream!

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Nutrition Facts

Serving Size

201g

Servings

Amount Per Serving

Calories 178

Calories from Fat 49

% Daily Value *

Total Fat 6g

Saturated Fat 2g

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 0mg

Sodium 6mg

Total Carbohydrates 33g

11%

Dietary Fiber 7g

27%

Sugars 20g

Protein 3g

Vitamin A

12%

Vitamin C

71%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

2 cups fresh cherries, pitted
2 cups fresh blueberries
2 cups fresh raspberries
2 cups fresh blackberries
3-4 lemons
4 tbsp honey
1/2 cup raw cashews
4 tbsp coconut, toasted - optional

For the Lemon Cashew Cream

Soak the cashews in warm water for at least 2 hours, or up to 12 hours, then drain the water.
Zest 2 lemons, and juice 3 or 4 lemons as needed to yield 1/2 cup fresh lemon juice.
Combine drained cashews, lemon juice and zest, and honey in pitcher of blender. Blend on medium high speed until smooth and creamy.
Adjust sweetening as necessary by adding more honey if desired.

To assemble the Parfaits

Layer assorted fruits with the lemon cashew cream in small glasses or bowls.
Top with toasted coconut if desired and serve immediately.

Notes

Parfaits can be made ahead and refrigerated until ready to serve, reserving toasted coconut to be placed as garnish immediately before presentation.

By Lisa

beta

calories

178

fat

protein

carbs

33g

Cook Eat Be Healthy http://cookeatbehealthy.com/

I hope your family and friends find these as tasty as we did! Summer may be drawing to a close soon, but this dessert lets us hold on to those favorite summer flavors just a little while longer!

11 Comments

Baked Goods

Coconut Pecan Peach Cobbler

Posted on August 30, 2016July 17, 2016

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. 😢 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! 😉

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

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

2016-07-17 11:47:44

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

Nutrition Facts

Serving Size

141g

Servings

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

Sodium 66mg

Total Carbohydrates 33g

11%

Dietary Fiber 4g

14%

Sugars 19g

Protein 3g

Vitamin A

Vitamin C

15%

Calcium

12%

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

4 cups chopped peaches - about 4 large
1/2 cup coconut oil - I used unrefined
1 cup maple syrup, divided
1 cup shredded, unsweetened coconut
1/2 cup pecans
Juice of 1 lemon
1 cup Einkorn flour
1 tbsp baking powder
1/4 tsp salt
2/3 cup unsweetened plant milk - I used vanilla almond
1 tsp vanilla, divided
Sprinkle of cinnamon

Instructions

Heat oven to 375 degrees.
Place coconut oil in a 9 x 13 inch baking dish and melt oil in oven. Remove from oven when melted and set aside.
Meanwhile, bring peaches, lemon juice, and 1/2 cup maple syrup to a boil over medium high heat.
Add coconut and pecans to peaches, remove from heat.
Prepare cobbler batter while peaches are cooking by combining Einkorn, baking powder, and salt.
Stir in 1/2 cup maple syrup, vanilla, and plant milk.
Whisk until well combined.
Pour batter over melted coconut oil in large baking dish.
Spoon peach, coconut, pecan mixture evenly over batter in baking dish.
Sprinkle with cinnamon.
Bake 40-45 minutes until golden brown, hot, and bubbling.
Cool slightly.
Serve warm as is, with ice cream, or whipped cream.

Notes

Store leftovers in refrigerator in covered container.

By Lisa

beta

calories

318

fat

21g

protein

carbs

33g

Cook Eat Be Healthy http://cookeatbehealthy.com/

10 Comments

Beverages

Coffee & Kahlua Dairy Free Popsicle Affogato

Posted on July 29, 2016July 23, 2016

Two years ago my daughter and I were lucky enough to get to visit London. While we were there we tried as many new (to us) restaurants and pubs as we possibly could! Two girls can only eat so much food in 5 days, but boy we sure gave it a valiant effort! 😉 One of our favorite restaurants was called Strada, located on St.Katherine’s Docks. We were able to enjoy a lovely alfresco Italian dinner while watching the people of London bustle by, and while admiring the beautiful ships that were moored there. Of course after dinner we ordered dessert – this was vacation after all! I had a light and refreshing limoncello soaked pound cake layered with berries and cream, which was heavenly! But Anna’s dessert was one I’ve been thinking about for over 2 years now! She ordered Affogato, and oh my, it was rich and decadent, and beyond delicious! At least according to her – she wasn’t sharing…..not that I blame her one bit!

Affogato (Italian for drowned) is a traditional Italian dessert made of a scoop of vanilla ice cream or gelato “drowned” in a shot of espresso. Ice cream and coffee?!? C’mon….does it get any better than that???

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

To be perfectly honest, I’ve probably had more fun with this recipe than any other I’ve blogged! First I had to figure out a healthier alternative to ice cream, and I’d been rolling around a couple ideas for popsicles anyway, so it seemed like a natural fit to use a dairy free popsicle in this recipe instead of ice cream. I used coconut milk as the base, a little honey for sweetness, espresso and Kahlua for flavor, and dark chocolate covered espresso beans just because I wanted to. And because they’re so good!!!

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

I probably spent as much time browsing Amazon for popsicle molds as I did planning the recipe! Who knew there were so many?!? I wanted small molds that used wooden sticks and was thrilled when I found these silicone molds! They’re the perfect size, the popsicle easily pops out, and they’re adorable to boot!

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

Tip: Place the popsicle mold in a freezer safe dish before filling. This makes it easier to get them into the freezer as the molds are flexible, and it’s quite messy when they spill over. Just trust me on this one! 😉

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

I also had fun finding the demitasse coffee/espresso cups, the French Press coffee maker to make the espresso, and those little coffee spoons…..OH MY GOODNESS!!! Could they be any cuter?!? I guess when it boils down to it, this was the adult version of the make-believe tea parties I used to have as a little girl. Only this is much better because REAL coffee, REAL popsicles, and REAL Kahlua is involved!

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

Once I was ready to make the Affogato it was a simple matter of drizzling a little bit of Kahlua into each cup, dropping in a few extra chocolate covered coffee beans, then placing a popsicle in each cup and pouring over the espresso! I was practically giddy with excitement – or maybe it was because I was overly caffeinated from “taste testing” the popsicles, coffee, and chocolate espresso beans! But whatever it was, I could not have been more thrilled with the final outcome of this deceptively simple, yet impressive and decadent dessert!

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

Affogato | cookeatbehealthy.com

Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

They look AMAZING, don’t they?!? I hope you’ll give them a try real soon! For those of us who are coffee lovers it’s a sure bet that this will become a favorite dessert, and for the coffee haters out there (Mr. CEBH), just eat the popsicle! They’re darn good no matter if you like coffee or not!

Tip: There’s very little Kahlua in this recipe, but for those of you worried about the alcohol content, by all means just omit it from the recipe. It will be a decadent treat with or without it!

Coffee & Kahlua Dairy Free Popsicle Affogato

2016-07-23 13:02:31

Serves 10

A modern twist on a traditional Italian Affogato dessert made with a dairy free, no added sugar popsicle!

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Total Time

15 min

Total Time

15 min

Nutrition Facts

Serving Size

153g

Servings

Amount Per Serving

Calories 250

Calories from Fat 147

% Daily Value *

Total Fat 17g

26%

Saturated Fat 12g

61%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 3g

Cholesterol 1mg

Sodium 17mg

Total Carbohydrates 20g

Dietary Fiber 2g

Sugars 15g

Protein 2g

Vitamin A

Vitamin C

Calcium

Iron

16%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the Popsicles

1 can coconut milk, 13.66 ounces, full fat
1/4 cup Kahlua (optional)
2 tbsp honey, 3 tbsp if omitting Kahlua
3/4 cup strong brewed coffee
2 tsp instant espresso powder
Handful of dark chocolate covered espresso beans

For the Affogato

10 Coffee & Kahlua Popsicles
5 tsp Kahlua
2 1/2 cups espresso or strong brewed coffee
Handful of dark chocolate covered espresso beans

For the Popsicles

Dissolve the instant espresso powder in the 3/4 cup strong brewed coffee.
In a blender combine coconut milk, honey, Kahlua, and coffee/espresso.
Blend until well combined.
Prepare popsicle molds by placing a few chocolate covered espresso beans in each mold and fill according to directions with coconut milk mixture.
Freeze until firm, preferably overnight.

For the Affogato

Prepare the espresso or strong brewed coffee.
In each of 10 small cups or bowls drizzle 1/2 tsp Kahlua and add 3-4 chocolate covered espresso beans.
Place a frozen popsicle in each cup or bowl.
Pour approximately 2 ounces of hot espresso or coffee in each cup.
Enjoy immediately.

By Lisa

beta

calories

250

fat

17g

protein

carbs

20g

Cook Eat Be Healthy http://cookeatbehealthy.com/

12 Comments

Baked Goods

Sassy Flourless Brownies

Posted on July 15, 2016July 15, 2016

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”!!! 😜 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! 😉

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!

Lisa

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

Pre-heat oven to 350 degrees Fahrenheit.
Prepare 8" square baking pan by greasing with coconut oil, set aside.
Place dates in bowl of 8-10 cup food processor.
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.
To date paste add black beans, eggs, cacao, baking powder, and spices.
Blend on low until smooth and free of lumps.
Pour mixture into prepared pan and smooth top with spatula.
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.
Cool at least 20-30 minutes before cutting into 16 squares.
Top each individual brownie with a chocolate covered espresso bean.
Cover and store in refrigerator.

Cuisine: Desserts |

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!

10 Comments