Nut and Seed Crunch Snack

Get your dose of healthy fats with this easy savory snack!  Great for on-the-go, with afternoon herbal tea, or as a garnish crumbled on top of salads or main dishes. 

Makes about 2 cups.

INGREDIENTS 

• (raw, unsalted nuts and seeds preferred)

• ½ cup pumpkin seeds 

• ¼ cup sunflower seeds

• ½ cup cashews

• 2 tablespoons chia seeds

• 2 large egg whites, at room temperature

• 1 teaspoon curry powder

• ½ teaspoon turmeric powder

• ½ teaspoon sea salt (optional)

• Pinch cayenne pepper

• Pinch stevia powder (optional)

DIRECTIONS

-Preheat oven to 300 degrees F. Line a baking sheet with parchment paper and set aside.

-Combine the nuts and seeds in medium bowl.  Place the egg whites in a small bowl and whisk in spices until frothy.

-Pour the egg white mixture into the nuts and seeds, mixing to coat well.  If mixture is too runny, add another teaspoon of chia seeds as needed.  Transfer mixture to prepared baking sheet, spreading evenly in ¼ inch layer.  

-Bake in preheated oven until golden brown and crisp - 25 to 30 minutes.  Remove from oven, let cool before serving.  Store in an airtight container for up to 1 week. 

Banana Bread Cookies (gluten-free, flour-free, egg-free, dairy-free)

PREP 20 min | BAKE 15 min | MAKES 36 cookies

There is no shortage of recipes for banana bread online right now.  Banana bread has become a highlight of pandemic baking, a poster-child of comfort food, and a great way to use up ripe bananas!  And with good reason - we all know the importance of “comfort foods” right now - they can make us feel nostalgic, bring us pleasure, and make us feel secure and safe during these unsettling times.  

Personally, this delicious treat reminds me of simpler days in my grandmother’s kitchen, eating this bread warm from the oven. I would mix up the batter while grandma was on clean-up duty - it was a great partnership!   I remember baking it with my mother, and later with my own children through the years.  Banana bread is one of those wholesome foods you associate with family, friends, bake sales, brunches, afternoon tea… the list goes on and on.

Recently I have experimented with “healthier” versions of banana bread recipes, while trying not to give up on the rich taste and texture. Banana bread can be nutrient-dense with bananas providing us with potassium, fiber, vitamins B6 and C, as well as antioxidants and phytonutrients. I love adding nuts and seeds for vitamins, minerals, and omega 3 fatty acids. Making banana bread with whole grains, such as oats, adds complex carbohydrates, fiber, vitamins and minerals. The addition of unsweetened dark chocolate provides antioxidants and minerals that have been shown to reduce inflammation and improve brain function.  

Here is my current favorite recipe for using up those ripe bananas. It is actually a banana bread cookie - “treat-size” individual portions of deliciousness! I like keeping some in the freezer and pulling them out for a healthy dessert or snack during the day.

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INGREDIENTS

• 4 ripe bananas

• 2 tablespoons almond or peanut butter

• 2 cups oatmeal - gluten free rolled oats

• 1 cup dark chocolate chips - dairy free

• ¼ cup raw sunflower seeds

• ½ cup sliced almonds

• ¼ cup flaxseed whole

• ¼ cup raw pumpkin seeds

• 1 tsp vanilla

• 1 tsp salt

• 1 tablespoon maple syrup or honey (optional)

INSTRUCTIONS

Preheat oven to 350 F.

Mash the bananas in a bowl until smooth.

Add remaining ingredients, mix until combined.

Drop by rounded tablespoon onto parchment covered baking sheet. The cookies will not spread or change shape during baking, so you may want to make them flatter or keep them as a haystack style.

Bake 13 - 15 minutes or until firm and slightly browned.

Let cool before storing in fridge or freezer. 

Carrot Cake Makeover

PREP 30 min | COOK 25 - 30 min | SERVES 12 

INGREDIENTS

• ¾ cup coconut sugar

• ¾ cup butter, coconut oil, or ghee

• 1 tsp vanilla extract

• 4 large eggs – room temperature

• 2 ½ cups blanched almond flour

• 2 tsp baking powder

• 2 tsp cinnamon

• ½ tsp salt

• 2 ½ cups grated carrots

• 1 ½ cups chopped pecans (divided)

• Frosting of your choice (I used “Miss Jones Organic Cream Cheese Frosting”)

INSTRUCTIONS

Preheat oven to 350 degrees F.

Line 2 – 9 -inch cakes pans with parchment, or use springform pans, grease bottoms and sides.

In large bowl cream together butter and coconut sugar until fluffy.

Beat in vanilla and eggs one at a time. Set aside.

In another bowl mix together almond flour, baking powder, cinnamon, and salt. Stir the dry ingredients into the bowl with wet ingredients.

Stir in the grated carrots and 1 cup pecans.

Transfer the batter evenly into the two pans. Bake for 25 – 30 minutes or until top of cake springs back when lightly touched.

Cool cake for 10 minutes in pans, then remove to wire rack to cool completely.

Frost with choice of frosting, sprinkle with remaining pecans, and enjoy!

Pumpkin Almond Flour Muffins

PREP 20 min | COOK 20 - 24 min | SERVES 12 muffins

INGREDIENTS

• 1 ½ cups blanched almond flour

• ½ tsp kosher salt

• ¾ tsp baking soda

• 2 tsp ground cinnamon

• ½ tsp pumpkin pie spice (or 1/4 tsp cloves and 1/4 tsp nutmeg)

• 4 large eggs

• ¾ cup canned pumpkin

• ⅓ cup maple syrup

• 1 tsp pure vanilla extract

• Optional mix-ins:

• ½ cup chopped walnuts

• ½ cup dark chocolate chips

• ¼ cup pumpkin seeds

INSTRUCTIONS

Preheat oven to 350 degrees. Place rack in center of oven. Line muffin tin with papers or grease tins with coconut oil or baking spray.

In a large bowl combine almond flour, salt, soda, cinnamon, and spices. Blend together until well mixed.

In a separate bowl combine eggs, pumpkin, maple syrup, and vanilla. Whisk together until smooth.

Make a well in the center of dry ingredients, pour in the wet ingredients. Gently stir until just combined and flour disappears. Fold in desired mixins.

Divide the batter between the muffin cups – approximately 2 Tbsp in each. Bake for 20 – 24 minutes until toothpick comes out clean. Let cool in pan for 5 minutes, then finish cooling on rack.

Enjoy!

Note: I like to top each muffin with a walnut for a little extra crunch!

Mango Salsa with Red Onion and Avocado

This will be your summertime go-to salsa! Add a delicious, fresh taste to chicken or fish.  Mangoes are rich in vitamin C - ½ cup provides ½ of your daily needs. Avocados are a source of healthy monounsaturated fat. Eating healthy fat supports skin health, enhances the absorption of fat-soluble vitamins and minerals and can help boost your immune system.

PREP 10 min | SERVES 4

INGREDIENTS

• 2 mangoes peeled and diced

• 1 avocado peeled and diced

• ½ red onion diced

• 1 to 1 ½ jalapeños finely diced (amount depends on amount of heat you want)

• juice of one lime

• 2 Tbsp cilantro chopped

• salt to taste

INSTRUCTIONS

Gently combine all ingredients adding salt to taste.

Enjoy with grilled seafood, chicken or your favorite tortilla chips for an appetizer.

Homemade Banana Nut Protein Bars

These all-natural protein bars are gluten-free, vegan, and naturally sweetened. They are a delicious treat anytime of day - and come in handy to pack in your carry-on bag while traveling!

PREP 5 min | COOK 15 min | FREEZE 1 hr | MAKES 16 Bars

INGREDIENTS

• 1 ½ cup gluten free rolled oats

• ¾ cup whole almonds - raw or roasted without salt

• ½ cup dried currants

• ½ cup pistachios

• ⅓ cup toasted hemp seeds or flaxseed

• ⅓ cup walnuts

• ⅓ cup pumpkin seeds

• ½ cup unsweetened, organic coconut flakes

• ⅓ cup pure maple syrup or honey

• ¼ cup pureed ripe banana

• 1 cup cashew or almond butter

INSTRUCTIONS

Line an 8 x 8 pan with parchment or waxed paper, leaving ends to hang over edge of pan.

Add the first 8 ingredients to a large bowl and mix to combine.

Add the maple syrup or honey and the pureed banana. Mix to combine.

Mix in the cashew or almond butter until combined.

Place batter in prepared pan, pressing down firmly and evenly with hands.

Let pan sit in freezer for approximately 1 hour.

Remove pan from freezer. Lift out entire slab of bars by pulling up on paper. Gently peel paper from bars. Cut into 16 bars.

Store in sealed container in freezer for best results.

These bars will be crumbly, since they are natural and do not contain artificial fillers or binders.

Red, White and Green Pinwheels

PREP 20 min | SERVES 4

INGREDIENTS

• 3 collard green leaves, washed, main vein removed

• 4 oz. smoked salmon

• 2 avocados, sliced thin

• 3 tbsp capers

• 3 tbsp cream cheese (or almond milk cream cheese)

• 2 tbsp mascarpone cheese (or coconut milk yogurt)

• 1 tsp. whole grain mustard (optional)

INSTRUCTIONS

Make the cream cheese spread. Combine cream cheese, mascarpone cheese and mustard.

Lay one collard green on a flat surface. Spread leaf with 1 tbsp cream cheese spread.

Layer with ⅓ of the smoked salmon, then add a layer of sliced avocado.

Sprinkle with 1 tbsp of capers.

Repeat with two other leaves and ingredients.

With the base/stem end of the leaf in front of you, fold the two opposite vertical ends of the leaf, toward the center (about 1 inch fold). Beginning with the stem end of the leaf roll the leaf tortilla style. With a sharp knife cut the wrap in 1 inch pieces, leaving about 4 pinwheels.

Deep Dish Chocolate Chip Cookie

This decadent chocolate chip cookie is lightly sweetened with applesauce and a touch of maple syrup, plus packed with protein and fiber from chickpeas!

PREP 10 min |  COOK 25 min | SERVES 6 - 8

INGREDIENTS

• 1 can (14 ounces) chickpeas - drained and rinsed

• 1 cup rolled oats

• ⅓ cup unsweetened applesauce

• 2 Tbsp melted coconut oil

• 2 tsp vanilla extract

• ½ tsp baking soda

• 2 tsp baking powder

• ½ tsp sea salt

• ½ cup maple syrup

• ½ cup coconut sugar

• 1 cup dark chocolate chips

INSTRUCTIONS

Preheat oven to 375 F. Lightly grease 10 inch pie plate with coconut oil.

Put all ingredients except chocolate chips in bowl of food processor. Blend until smooth, scraping down sides every 30 seconds. Fold in the chocolate chips.

Pour the mixture into the prepared pan, sprinkle with more chocolate chips if you want, and bake for 25 minutes or until firm to the touch. Be careful not to overbake. Remove from the oven and leave to cool for 10 minutes.

Serve with fresh berries, sorbet or yogurt.

Fresh Figs with Goat Cheese and Prosciutto

This is a simple and delicious recipe using fresh figs. Serve it alone as an appetizer or on top of arugula for an easy early fall salad.

PREP 15 min | COOK 8-10 Minutes | SERVES 4

INGREDIENTS

• 8 figs, ripe but not too soft

• 4 ounces soft goat cheese, room temperature

• 4 slices prosciutto, sliced in half lengthwise

• Extra virgin olive oil

• Aged balsamic vinegar or honey

• Chopped hazelnuts, optional

INSTRUCTIONS

Preheat oven to 425 F.

Wash and dry figs. Make two cuts on the top of each fig in cross pattern, ending halfway down each fig. Open fig slightly.

Stuff each fig with 2 - 3 teaspoons goat cheese, depending on size of fig.

Wrap each fig with piece of prosciutto, and place on baking sheet. Drizzle very lightly with olive oil.

Bake in oven 8 - 10 minutes, until cheese is slightly melted and prosciutto slightly crisp.

When out of oven, drizzle with balsamic vinegar or honey and sprinkle with nuts if desired.