Sweet 'n Healthy Snacks

 


Applesauce-Cinnamon Muffins (vegan)

Prep Time

10 minutes

Cooking Time

18-20 minutes

Ingredients

2 cups all purpose flour (or 1 cup each of spelt & whole wheat)
3/4 cup sugar (less if applesauce is sweetened - I used 1/4 cup coconut palm sugar with sweetened applesauce)
2 Tsp baking powder
1 Tsp cinnamon powder
1/4 Tsp nutmeg (optional)
1/4 Tsp salt
1 large egg, beaten or 1 Tbsp flaxmeal + 2 Tbsp water (makes it vegan)
1 cup unsweetened applesauce
1/2 cup butter, melted or 1/2 cup mild coconut oil (makes it vegan)

Adapted from www.food.com

Learn more about apples

Directions

  1. Mix flour, sugar, baking powder cinnamon, nutmeg (if using) and salt in a bowl.
  2. Mix beaten eggs applesauce and melted butter (by hand is fine)
  3. Evenly scoop mixture into muffin pans.
  4. Bake for 18-20 minutes. Test to see if toothpick comes out clean.

Yield:

Approximately 12 muffins

Note: I used homemade applesauce. Adds a more robust favor - especially when apples are in season! Check my recipe here


Black Bean Fudge Brownies

Prep Time

5-7 minutes

Cooking Time

30-35 minutes

Ingredients

15 ounce can black beans, unsalted preferable, & drained and rinsed
3 large eggs
2 Tbsp coconut oil (or canola)
3/4 cup granulated sugar (I used coconut palm sugar)
1/2 cup unsweetened cocoa powder
1 Tsp vanilla extract
1/2 Tsp baking powder
1/8 Tsp nutmeg (optional)
1/4 Tsp cinnamon
1/2 cup mini semi-sweet chocolate chips, divided into 2 portions

Adapted from www.foodandfriends.org

Learn more about legumes

Directions

  1. Preheat oven to 350 degrees F. Lightly oil or coat a 8x8 inch cooking pan with non stick spray or coconut oil and keep aside.
  2. Place black beans in a bowl of a food processor and process until smooth and creamy.
  3. Add the eggs, oil, sugar, cocoa powder, cinnamon, nutmeg, baking powder and salt and process until smooth.
  4. Add 14 cup of chocolate chips and pulse a few times until just incorporated.
  5. Pour batter into the pan, smooth top with a rubber spatula and sprinkle with remaining chips.
  6. Bake 30-35 mins or until edges start to pull away from sies of the pan and a toothpick when inserted in the center, comes out clean.
  7. Cool in the pan before slicing into 2-inch squares.

Yield:

8-10 servings


Chocolate Zucchini Cake with Chocolate Ganache icing

Prep Time

15-20 minutes

Cooking Time

60 minutes

Ingredients

8 Tbsp (1 stick) unsalted butter at room temperature

2 1/4 cups flour, plus more for the pan (I substituted with 2 cups whole wheat and 1/4 cup rye/spelt flour)
1/2 cup unsweetened cocoa powder
1 Tsp baking soda
1/4 Tsp salt
1 Tsp ground cinnamon
1/4 Tsp allspice
1 1/2 cup granulated sugar (I substituted with coconut palm sugar)
2 large eggs
1/2 cup vegetable oil (I used 1/4 cup coconut and 1/4 cup safflower oil)
1 Tsp vanilla extract
1/2 cup brewed espresso or strong coffee, cooled
2 cups peeled and grated zucchini (about 2 medium zucchinis)
1 cup semisweet or bittersweet chocolate chips

Chocolate Ganache for topping (optional):
8 oz dark (70%) chocolate
6 oz heavy cream
Break chocolate into small chunks and keep aside. Heat cream until almost boiling and pour cream over chocolate. Mix well and pour on to cake immediately.

Adapted from www.washingtonpost.com

Learn more about zucchini

Directions

  1. Preheat oven to 325 degrees. Generously grease the inside of a Bundt pan with butter and coat wth a generous amount of flour. Shake out any excess flour
  2. Whisk flour, cocoa powder, baking soda, salt and cinnamon powder in a bowl.
  3. Combine butter and sugar in the bowl of a hand held mixer or electric mixes and beat on slow then medium speed until creamy. Stop to scrape down sides of the bowl.
  4. Add the eggs one at a time beating constantly, then add the oil and vanilla extract. Beat on medium speed until well blended and smooth. Stop to scrape down the sides of the bowl.
  5. With the mixer on low speed alternate the following ingredients, beating until well incorporated after each addition: 1 cup of the flour mixture then 1/4 cup of coffee; 1 cup of the flour mixture, then 1/4 cup of coffee and the rest of them flour mixture.
  6. Use a wooden spoon to stir in the zucchini and chocolate until evenly distributed. Transfer the batter to the prepared pan, smoothing the surface.
  7. Bake for 60 minutes or until a tester inserted into thickest part of cake comes out clean. Cool pan for 15 minutes, then invert cake (still in the pan) for 15 minutes. Dislodge the cake right side up on a wire cooling rack.

Yield:

12-16 servings


Uncooked Energy Bars (vegan)

Prep time

5 minutes

Cooking time

Freeze to set 1-2 hours

Ingredients

2 cups rolled oats
1/2 cup unsweetened coconut flakes
1/2 cup almonds, chopped coarsely
1/2 cup unsalted, raw or roasted Brazil nuts, pistachios, or pecans, chopped coarsely
1/2 cup vegan chocolate chips (optional)
2 Tbsp chia seeds
2 Tbsp sesame seeds
Pinch or two of cinnamon to taste
Pinch or two of ginger powder to taste (optional)
Salt to taste
1 cup peanut butter, preferably unsweetened & unsalted (or any other nut butter)
1/2 cup raw honey

Learn more about pistachios

Directions

  1. Toss all the dry ingredients in a bowl and mix together. add wet ingredients and mix well.
  2. Line an 8"x8" pan with parchment paper and dump mixture into pan. Flatten it down evenly and use a spatula for a good firm patting to hold bars together.
  3. Sprinkle a little more coconut on top and pat it down (helps prevent it from sticking to your fingers).
  4. Put dish in freezer for an hour or two to firm up. When firm, use the parchment to lift the entire batch out of the pan and flip onto a cutting board bottom side up. Sprinkle that side with coconut too and pat down.
  5. Use a big knife to cut into bars and store in freezer in sealed containers or ziplock bags. Eat straight from the freezer (they get mushy if too warm).

Yield:

10-12 energy bars


CoconOat Cookie.005.JPG

Coconut-Oatmeal Peanut Butter Cookies (vegan)

Prep Time

5 minutes

Cooking Time

12-15 minutes

Ingredients

1/2 cup natural peanut butter (preferably unsalted/unsweetened)
1/2 cup coconut oil
1 cup coconut palm sugar (or brown sugar)
1 Tablespoon Flaxseed powder plus 3 Tablespoon water (replaces egg)
1 Tsp pure vanilla essence
1/2 cup wheat flour & 1/2 cup rye flour (or you can use all-purpose flour)
1/2 cup oatmeal
1 Tsp baking soda
1/2 tsp salt
1 Tsp cinnamon

Learn more about peanuts

 

Directions

  1. Cream the coconut oil, peanut butter and sugar (I used a KitchenAid but you can mix by hand).
  2. Add the flaxseed powder liquid mix and vanilla.
  3. Add the dry ingredients and mix until well combined.
  4. Make small 2-3 inch diameter cookies and place on to a lined baking cheet.
  5. Bake in the oven at 350 degrees for 12-15 minutes or until brown at the edges.

Yield:

20-24 cookies

Notes: I also tried these with some ginger powder. Add a teaspoon or two to the mixture. Added a nice gingery taste, much like ginger snaps!


Almond-Peanut Butter Chocolate Chip Cookies (gluten free)

Prep Time

5-8 minutes

Cooking Time

20 minutes (baking time)

Ingredients

2+1/2 cups almond flour
1/2 cup butter (unsalted and organic preferably) or use soy-free Earth Balance spread
3/4 cup coconut sugar
3/4 cup creamy, peanut butter
2 Tbsp flaxmeal (ground flaxseed)
1/3 cup soy-free vegan dark chocolate chunks or chocolate chips (optional)
 

Adapted from www.mindbodygreen.com

Learn more about flaxseed

Directions

  1. Preheat oven to 325 F.
  2. While oven is heating, cream butter and sugar together (3-4 mins)
  3. Stir in peanut butter.
  4. Mix in almond flour, flaxseed, chocolate chunks of chips.
  5. Scoop out using a 1/4 cup measure on to cookie sheet pan lined with parchment paper or a silicon mat. Flatten slightly with your hand.
  6. Bake for 18-20 minutes.
  7. Set the cookie sheet on a cooling rack for 15-20 mins before transferring cookies directly to the cooling rack to cool completely.

Note: Measure out 3 cups of raw almonds and pulse in a food processor to make your own almond flour. Use the required measure of almond flour and save rest for sprinkling on salads, breakfast cereal, smoothies, etc.

Yields:

24 cookies. 


Banana-Oat Bread (vegan)

Prep Time

6-8 minutes

Cooking Time

60-65 minutes

Ingredients

1 heaping cup mashed banana (preferably overripe; about 2 medium bananas)
1/3 cup honey (can substitute with maple syrup or coconut palm sugar)
1/3 cup unsweetened applesauce (I used apple butter)
1 Tsp pure vanilla extract
1 egg (can remove totally or substitute with 1 Tbsp flaxseed powder mixed with 1 Tbsp water)
3/4 cup coconut milk (can use almond or soy milk)
1 and 1/2 cup whole wheat pastry flour (I used 1 cup regular wheat flour and half cup millet flour)
1 cup rolled oats
1 and 1/2 Tsp baking powder
3/4 Tsp baking soda
1/4 Tsp salt
1 Tsp ground cinnamon
1/2 Tsp ground nutmeg

Adapted from www.ambitiouskitchen.com

Learn more about bananas

Directions

  1. Preheat oven to 350 degrees F. Spray 9 inch loaf pan with organic cooking spray or coat with butter.
  2. I a large bowl combine mashed banana, apple sauce/butter, honey, egg/flax, milk, and vanilla.
  3. In a separate bowl whisk together whole wheat flour, oats, baking powder, soda, salt, nutmeg and cinnamon.
  4. Add wet ingredients to dry and mix until just combined (don't overmix!)
  5. Pour into prepared loaf pan, sprinkle some oats on the top if desired and bake for 60-65 minutes or until toothpick inserted into center comes out dry with few crumbs attached.
  6. Remove from oven, let stand for 5-7 minutes, then remove bread from pan and place on cooling rack. Let cool completely.
  7. Keep bread tightly wrapped in foil to maintain moisture. 

Notes:

To make vegan, remove egg (flaxseed powder is optional) and substitute honey with maple syrup or palm sugar, 

Yields:

10-12 Servings


Chocolate Nut-Butter Fudge (vegan)

 

Prep:  

3-5 minutes

Cooking time: 

20 minutes to soften dates in hot water & about 3 minutes to blend all ingredients in blender

1 hour in fridge to cool when done

Ingredients:

1/3 cup almond butter and 2/3 cup crunchy, unsalted (you can use any combination or type of nut butters. Cashew butter is a great alternative)
1 cup coconut oil
2 cups raw cacoa
1 cup dates (pitted)
2 pinches sea salt

_

Learn more about almonds

Directions: 

  1. Soak your dates in hot water for about 20 minutes to make them soft and sticky. 
  2. Carefully melt your coconut oil on very low heat. 
  3. Place all your ingredients, except the almond butter, in your high speed blender and blend until soft and well combined. 
  4. Add the almond and/or peanut butter at the end to keep the crunch. 
  5. Spread evenly in a tin or container and place in the fridge for about one hour. 

Notes: 

Place some plastic wrap in the container and then put the fudge on it. It will be easier to take it out to serve on a plate.  Add some crumbled nuts/seeds on top of the fudge and press down lightly before putting in the fridge. Adds nice texture and flavor. 

Yields:

6-8 servings


Banana Walnut Muffins (vegan)

Prep: 

10 minutes

Cooking time: 

20-25 minutes

Ingredients: 

3 very ripe medium bananas
1 cup sugar (I used coconut palm sugar)
2 cups flour (I used 1 cup whole wheat & 1 cup spelt)
1 Tsp salt
1 Tsp baking soda
1 cup chopped walnuts (optional)

Adapted from www.mindbodygreen.com

Learn more about walnuts.

Directions: 

  1. Pre-heat oven to 360 degrees.
  2. In a large bowl, mash the bananas with a fork till soft. Add the oil and sugar and cream together.
  3. In a separate bowl, combine together the flour, salt, baking soda, and walnuts if using them. Combine with the banana mixture, stirring gently just to combine.
  4. Grease or line a muffin pan, and fill each muffin about 2/3 full with batter. Bake for about 20-25 minutes, or until a toothpick inserted into a muffin comes out clean

Note:

Rotate the muffin pan in the oven if you can after 10 mins. They took only 20 mins when I baked them so test them with  a toothpick at 20 mins.

Yields:

6-8 servings

 

 


Peanut Butter Protein Balls (vegan)

 

Prep: 

5 minutes to assemble ingredients

Cooking time: 

0 minutes

Ingredients: 

6 Tbsp natural peanut butter (no salt/no sugar added)
1 cup vanilla protein powder (i used almond flour)
60 grams dark chocolate (2/3 of a regular size bar (85% or higher cacao is ideal)
1 Tsp natural vanilla extract

_

Adapted from www.mindbodygreen.com

Learn more about peanuts

Directions: 

  1. Melt the peanut butter in the microwave for 10 to 15 seconds. (This is an optional step; it just makes the peanut butter easier to work with).
  2. Add the protein powder or almond flour, then slowly stir in the almond milk until the mixture is sticky, but not liquidy at all.
  3. Mold the dough into about 12 one to two inch balls and place them on wax paper to keep them from sticking.
  4. Cover and put in the fridge for 30 minutes (or stick in the freezer for 15 minutes).
  5. When the dough is chilled, remove from the refrigerator and melt the chocolate using the stovetop or a microwave, being careful not to burn the chocolate.
  6. Dip and gently rotate the peanut butter balls in the chocolate, covering them completely.
  7. Return the chocolate-covered peanut butter balls to the wax paper, stick in the fridge, and let cool.

Yields:

12 balls


Citrusy Rice Pudding (vegan)

 

Prep: 

5 minutes

Cooking time:

 40-45 minutes (if you soak the rice for 15-30 mins, it will take less time to cook)

Ingredients: 

1 cup brown basmati rice (preferably long grain)
1 can low fat coconut milk & 1 cup water
1/2 cup orange juice (freshly squeezed preferably) & 1 tablespoon orange zest
2 Tsp vanilla extract
1/8 Tsp sea salt
1 Tsp ginger powder
1/4 Tsp nutmeg powder
1-2 Tbsp raw honey or maple syrup

_

Learn more about oranges

 

Directions: 

  1. Mix the coconut milk, water, orange juice, vanilla extract, salt, and rice in a medium-sized pot.
  2. Bring the mixture to a boil and reduce to a low simmer. 
  3. Cover the pot, but leave the lid very slightly ajar to let steam escape. Simmer the rice for 30 minutes, or until most of the liquid has absorbed. 
  4. Stir in maple syrup/raw honey, ginger, cinnamon, nutmeg, and zest. Continue cooking 10-15 minutes till rice is cooked through but still a bit chewy, creamy, and soft. Add more water if it starts getting sticky. 
  5. Serve warm or cool, dusted with extra cinnamon if desired.

Note: 

If you prefer, you can use white basmati rice - it will take only 15-20 mins to cook.

Yields:

4-6 servings


Indian Carrot Pudding (Gajar Halvah)

Prep

10 minutes

Cooking Time

20-30 minutes

Ingredients:

8 oz carrots (approximately 2 large), shredded
4 cardamom pod seeds (seeds removed and crushed)
1 cup milk
1/2 cup coconut milk
1-2 Tbsp raisins (optional)
1 Tbsp almonds (preferably slivered) or pecans (broken into smaller chunks)
1.5 Tsp sugar (coconut palm sugar) or maple syrup

Directions

  1. Heat a wok and add the milk and carrots.

  2. Bring to a boil and then lower heat to a low simmer.

  3. Stir continuously for 15-20 mins.

  4. Add the raisins and maple syrup/sugar and continue stirring.

  5. The carrots should absorb all the milk and be a porridge like consistency.

  6. Turn flame off and serve warm, at room temperature, or cold.

Note:

You can use only coconut milk and make it a vegan dish

Yields:

3-4 servings

 


Oatmeal Raisin Cookies (vegan & gluten free)

Prep:

6-8 minutes

Cooking time

14-15 minutes

Ingredients

2 cups quick oats (not whole oats)
3/4 Tsp Salt
1 Tsp cinnamon powder
1 cup almond butter, peanut butter or sunflower seed butter
1/4 cup maple syrup (or raw honey)
1/4 cup apple butter
1/2 cup raisins (optional; or use any dried fruit cut into bite-size pieces)
1/4 cup spelt or whole wheat (I used quinoa flour to make it gluten free)
1 Tbsp flaxseed powder (flaxmeal)
1/4 cup semi sweet chocolate chips (optional if you want to keep it vegan)

Directions:

  1. Preheat oven to 325 degrees 
  2. Line a large cookie sheet with parchment paper or use a silicone baking mat
  3. Combine all ingredients into a large bowl. Dough will be stiff
  4. Take 1/4 cup of dough and drop onto prepared cookie sheet. Press down firmly to flatten a little.
  5. The cookies will not spread in the oven.
  6. Let cool to allow them to set.
  7. Enjoy with a fresh fruit and yogurt as an energy snack or breakfast or by themselves!

Yields:

15-18 cookies