Dr. Oz's No Bake Energy Bars

Ingredients:

• 1 cup quick-cook oats, uncooked
• 1/3 cup dried tart cherries (or other dried fruit)
• 1/2 cup all natural nut butter (peanut, almond, sunflower, cashew)
• 3 Tbsp honey
• 1 tsp vanilla

Directions

1. Mix all ingredients together in a bowl.

2. Spread the mixture in a pan and refrigerate for 2 hours.

3. Slice and enjoy! Return uneaten bars to fridge for storage.

Makes about 6-8 servings

Nutrients Per Serving (based on 8 servings)

Calories:  177

Protein: 6 g

Fat: 9 g

Carbohydrate: 22 g

Fiber: 2 g

Sodium: 76 mg

Potassium: 192 mg

Lemon Basil Cookies

Ingredients:

• 2 cups blanched almond flour
• 1/4 tsp celtic sea salt
• 1/4 tsp baking soda
• 1/4 cup coconut butter
• 1/4 cup honey
• 1 Tbsp chopped fresh basil
• 1 tsp lemon zest

Directions

1. Combine almond flour, salt, and baking soda in a food processor. 

2. Pulse in coconut butter, basil, and lemon zest.

3. Scoop dough one level tablespoon at a time into a parchment paper lined baking sheet.

4. Press balls of dough down to flatten.

5. Bake at 350 F for 6-10 minutes.

6. Cool for 2 hours.

Makes 18 cookies

Nutrients Per Cookie

Calories: 84

Protein: 3 g

Fat: 6.7 g

Carbohydrate: 3 g

Fiber: 1.3 g

Sodium: 106 mg

Potassium: 40 mg

recipe source: http://elanaspantry.com/lemon-basil-cookies/

Carrot Cake Cupcakes

Ingredients:

• 1 1/2 cups blanched almond flour
• 1/2 tsp celtic sea salt
• 1/2 tsp baking soda
• 1/2 Tbsp ground cinnamon
• 3 eggs
• 2 Tbsp grapeseed oil or palm shortening (can also substitute another kind of fat)
• 1/4 cup agave nectar or honey (or other sweetener)
• 1 1/2 cups carrots, grated
• 1/2 cup pecans, chopped

Directions:

1. In a large bowl, combine almond flour, salt, baking soda, and cinnamon.

2. In a separate bowl, mix together eggs, oil, and agave.

3. Stir carrots and pecans into wet ingredients.

4. Stir wet ingredients into dry.

5. Scoop a heaping 1/4 cup batter into a paper lined muffin pan.

6. Bake at 325 F for 18-22 min.

7. Cool to room temperature and spread with frosting if desired.

Makes about 10 cupcakes

Nutrients Per Cupcake (without frosting)

Calories: 151

Protein: 5.4 g

Fat: 12 g

Carbohydrate: 5.6 g

Fiber: 2.4 g

Sodium: 192 mg

Potassium:72 mg

Cream Cheese Frosting:

Ingredients:

• 4 ounces cream cheese, softened to room temperature
• 3 Tbsp honey
• 3 Tbsp heavy cream

Directions:

1. combine cream cheese and honey in a medium bowl until well blended. 

2. Whip in heavy cream until frosting is nice and thick.

3. Spread over cupcakes. 

recipe source: http://elanaspantry.com/carrot-cake-cupcakes/

Carob Almond Freezer Fudge

Ingredients:

• 1/2 cup virgin coconut oil melted
• 1/4 cup creamy natural almond butter
• 1/4 cup carob powder, sifted (can use cocoa powder as well)
• 1 Tbsp unsweetened cocoa powder, sifted
• 2-3 Tbsp pure maple syrup (or liquid sweetener of choice)
• 1 tsp pure vanilla extract
• 1/8-1/4 tsp fine grain sea salt
• 1/2 cup gluten free rice crisp cereal (optional), for crunch

Directions:


1. Line a small loaf pan (4"x8") with plastic wrap for easy removal
2. Mix all ingredients together in a large bowl until smooth.

3. With a spatula, scoop the mixture into the prepared pan and smooth out.

4. Freeze for about 20 minutes, or until solid.

5. Slice into squares and enjoy! Store leftovers in a container in the freezer as it melts quickly at room temperature.

Makes 10 large servings
Nutrients Per Serving
Calories: 157
Protein: 1 g
Fat: 15 g
Carbohydrate: 8 g
Fiber: 1 g
Sodium: 73 mg
Potassium: 87 mg
Phosphorus: 40 mg

Recipe Source: http://ohsheglows.com/#ixzz39jOOCSV5

Chcolate Chip Banana Cookies

 Ingredients:
• 1 ripe banana, mashed
• 1 egg
• ½ tsp vanilla
• ½ cup almond flour
• ½ cup shredded, unsweetened coconut
• ¼ tsp baking powder
• ¼ tsp cinnamon
• 1 stevia packet
• 1/8 tsp salt
• ¼ cup chocolate chips (can omit if needed)

Directions:
Preheat oven to 375 degrees F.
Beat egg in with mashed banana and vanilla.
Add dry ingredients and stir to combine.
Fold in chocolate chips and refrigerate about 15-30 minutes.
Scoop dough onto a greased cookie sheet (or use parchment paper) and bake for 15-17 minutes.

Makes about 10 cookies
Nutrients Per Cookie
Calories: 55
Fat: 3.1 g
Protein: 1.1 g
Carbohydrate: 6.2 g
Fiber: 1 g
Sodium: 42 mg

almond butter cups

Ingredients

·         ½ cup almond butter

·         2 Tbsp coconut crème concentrate or coconut butter

·         2 Tbsp pure maple syrup

·         1 Bag chocolate chips (Enjoy Life Foods gluten, dairy, and soy free)

Directions:

1. melt chocolate chips using double boiler

2. stir together remaining ingredients

3. fill mini muffin cups 1/2 way with chocolate

4. add drop of almond butter mixture

5. top with chocolate

6. cool till hardened

Nutrients Per Cup

Calories: 100

Fat: 7 g

Protein: 2 g

Carbohydrate: 8.6 g

Fiber: 0.8 g

Sodium: 9 mg

Potassium: 82 mg

Orange and Almond Cake

Ingredients:

• 2 large oranges (preferably seedless)
• 6 eggs
• 1 1/2 cup ground almonds
• pinch of salt
• 1 cup sugar
• 1 tsp baking powder
• GARNISH: thin slices of peeled orange sprinkled with confectioners sugar and a touch of cinnamon, or fresh raspberries. Serve with whipped cream.

Directions:

Wash the oranges and boil them in water to cover, without peeling, until very soft, 30 minutes or more. 

Drain, cool, cut into quarters, and remove the seeds, if any. Process the oranges to a fairly fine puree in a blender or food processor or by putting them through a meat grinder. Don't make too fine. The little bits of skin, which will not be at all bitter after the long boiling, are pleasant to bite on. 

Beat the eggs in a bowl until thick, then add the ground almonds, salt, sugar, baking powder, and orange puree, and mix well. 

Pour into a deep 9-inch cake pan that has been buttered and floured, and bake in a 400 degree oven for 1 hour or longer, until firm to the touch when pressed with the tip of your finger. 

Remove the pan to a rack, allow the cake to cool, then turn it out of the pan onto a serving dish. Serve garnished with orange slices or berries, and whipped cream. 

Serves 8

Nutrients Per Serving:

Calories: 274

Protein: 8.8 g

Fat: 12.6 g

Carbohydrate: 35 g

Fiber: 3.3 g

Sodium: 112 mg

Potassium: 255 mg

Phosphorus: 176 mg

Recipe Source: The Pleasures of Cooking, September/October 1981, pg 44

Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Lentil and Almond Burgers

Ingredients:

• 6 cup water
• 1 cup brown lentil or green French lentil
• 2 Tbsp extra-virgin olive oil, divided
• ¾ cup finely chopped carrots
• 2 finely chopped medium shallot
• 1 finely chopped celery
• ¼ cup sliced almond
• 1 tsp chopped fresh thyme
• ½ tsp salt
• ¼ tsp freshly ground pepper
• 1 large egg yolk, beaten
• 1 Tbsp lemon juice

Directions


1.Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

3.Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

Makes about 5 Burgers
Nutriton Facts Per Patty
Calories: 228
Fat: 10 g
Protein: 10 g
Carbohydrates: 13 g
Fiber: 7 g
Sodium: 268 mg
Potassium: 306 mg

Recipe Source: http://www.kitchendaily.com/recipe/lentil-almond-burgers

Chewy Granola

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup creamy buckwheat cereal
• 1/4 cup ground flax seeds
• 1/2 cup shredded unsweetened coconut
• 1/2 cup dried blueberries
• 1/3 cup slivered almonds
• 1/3 cup brown rice syrup (maple syrup, agave, honey would also work)
• 1/3 cup coconut oil, melted
• 1/2 tsp cinnamon

Directions:

Pre-heat oven to 225 degrees F. Mix everything together in a large bowl. Spread onto a baking sheet that has been lined with parchment or foil, or sprayed with non-stick spray. Bake for 60 minutes.

Makes about 12 servings

Nutrients Per Serving:
Calories: 241
Protein: 3.8 g
Fat: 17 g
Carbohydrates: 21 g
Fiber: 4g
Sodium: 33 mg
Potassium: 218 mg
Phosphorus: 116 mg

Recipe Source: http://www.hungryhungryhippie.com/granola-thats-chewy/

Almond Butter Chocolate Chip Cookies

Makes about 24 cookies

Ingredients:

• 1 cup unsalted almond butter, stirred well
• 3/4 cup cane sugar or allowed sweetener
• 1 large egg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 3 oz dark chocolate (70% cocoa or greater), broken into small pieces

Directions:
1. Prehead oven to 350 degrees F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.

2. Drop dough by rounded tablespoonfuls onto parchment lined baking sheets. Bake for 10-12 minutes, or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cook for 15 more minutes.

Nutriton Facts Per Cookie:
Calories: 113
Protein: 2 g
Fat: 8 g
Carbohydrate: 10 g
Fiber: 1 g
Sodium: 57 mg
Potassium: 115 mg
Phosphorus: 70 mg

Recipe Source: www.cleaneatingmag.com

Almond Cookies

Ingredients:

• 2 cups almonds
• 1/2 cup honey
• 1/2 tsp sea salt
• 1/4 cup water
• 3 Tbsp carob powder (optional)
• 1 Tbsp honey
• 1 tsp water
• 24 whole almonds

Directions:

Preheat the oven to 350. Grease a cookie sheet. 

Grind the 2 cups nuts in a blender or food processor, being careful not to over grind. Place ground nuts in a small bowl; combine with honey, salt, water, and carob powder (if using). Drop by the teaspoonful 2 inches apart onto a greased cookie sheet. 

Make a Glaze of 1 Tbsp honey and 1 tsp water and brush over cookies. Place whole almonds on top of each cookie for decoration. Bake for 10-12 minutes. 

Makes 24 cookies

Nutrition Facts Per Cookie

Calories: 100

Protein: 8.2 g

Carbohydrates: 10 g

Fat: 6.4 g

Fiber: 2 g

Sodium: 49 mg

Potassium: 102 mg

Phosphorus: 64 mg

Deluxe Buckwheat Almond Cake

Ingredients:

• 1 1/2 cups skin-on sliced almonds
• 3/4 cup unsalted butter, softened
• 3/4 cup sugar, divided
• 4 eggs, separated
• 2 tsp vanilla extract
• 1/8 tsp salt
• 1/2 cup light buckwheat flour
• 1/2 cup raspberry preserves
• 1 Tbsp confectioners sugar

Directions:

Oil bottom of a 9 x 1 1/2 inch round cake pan and line with wax paper. Finely grind almonds in food processor, belnder or nut chopper. In a large bowl, cream butter and 6 tablespoons of sugar. Beat in yolks, one at a time. Stir in vanilla and almonds. In medium bowl, beat egg whites and salt to soft peaks; gradually add remaining sugar, beating until soft, glossy peaks form. Lightly fold 1/4 beaten whites into batter. Sift 1/4 flour over batter; combine lightly. Alternately add remaining whites and flour in this manner. Pour batter into pan. Bake at 350 for 30 minutes or until tester inserted into center comes out clean. Cool on rack 10 minutes; remove from pan. When cool, slice horizontally into 2 layers. Place bottom layer, cut side up, on plate; spread with preserves. Top with remaining layer, cut side down. Sprinkler with confectioners sugar.

Nutrition facts per serving (Makes 11 servings)
Calories: 311
Protein: 6 g
Carbohydrates: 27 g
Fat: 21 g
Fiber: 2.4 g
Sodium: 62 mg
Potassium: 271 mg
Phosphorus: 129 mg

Recipe source: The Birkett Mills Buckwheat Cookbook

Almond Griddle Cakes with Cranberry Syrup

INGREDIENTS: (Serves 4)


CRANBERRY SYRUP
•1/2 cup cranberries, fresh or frozen
•1/4 cup pure maple syrup
•1/4 cup water
•1/2 tsp ground cinnamon


GRIDDLE CAKES
•1/2 cup freshly ground unsalted almonds (TIP: Start with sliced or slivered almonds and grind in a coffee or spice grinder.)
•1/2 tsp baking powder
•1/2 tsp ground cinnamon
•2 tbsp pure maple syrup
•1 egg
•4 egg whites
•3 tsp extra-virgin olive oil, divided

INSTRUCTIONS:

1.Prepare cranberry syrup: Add all ingredients to a 1-qt saucepan and bring to a simmer over low heat. Simmer for 15 minutes then mash softened cranberries with a potato masher. Remove from heat immediately. If syrup seems too thick, stir in 1 additional tbsp water.

2.Prepare griddle cakes: In a large bowl, whisk together almonds, baking powder and cinnamon. Add maple syrup, egg and egg whites and whisk gently and briefly, only whisking until batter has just come together. For even fluffier cakes, you can also first whisk your egg whites separately into peaks. Then simply fold them into the almond-egg mixture in Step Two. It’s alright if a few splotches of puffy whites appear.

3.Heat a griddle or large skillet on medium for 1 minute. Drizzle with1 tsp oil and let heat for 1 more minute. Work in batches of 4 cakes, using 1 tsp of oil per batch: Add 1⁄8 cup batter per cake onto hot griddle. Cook for 2 minutes or until golden brown, then flip over each cake and cook for 2 minutes or until golden brown. Stack cooked cakes on a plate to keep warm.

4.Serve each diner 3 griddle cakes topped with 2 tbsp cranberry syrup.

Nutrients Per Serving (3 griddle cakes, 2 tbsp syrup)
Calories: 223
Fat: 11 g
Protein: 8 g
Carbohydrates: 26 g
Fiber: 2 g
Sodium: 77 mg
Phosphorus: 99 mg
Potassium: 174 mg

From: http://www.cleaneatingmag.com/Recipes/Recipe/Almond-Griddle-Cakes-with-Cranberry-Syrup.aspx

Pumpkin Spice Maracoons

Makes about 25-30 cookies

Ingredients
2 heaping cups shredded, raw, unsweetened coconut
1/2 cup ground raw almonds (or almond flour)
1/2 cup agave syrup (or maple syrup/honey)
1 tbsp coconut oil
1/4 cup pumpkin puree
1/2 tsp ginger powder
2 tsps cinnamon
1/4 tsp nutmeg
Dash cloves
1 tsp vanilla extract
1/8 tsp sea salt

1) Place coconut and spices in a large mixing bowl. In a separate bowl, whisk together the agave, pumpkin, vanilla, and oil.

2) Pour wet ingredients over dry, and mix them all together with hands, till dough is uniformly sticky and clumps together easily. If you need to, add a little more syrup.

3) Scoop in tablespoons onto a dehydrator tray lined with Teflex. 3) Dehydrate at 115 degrees for about 6-8 hours (6 is probably all you need). Or place in 325 degree overn and cook for about 20 minutes, watching them closely to prevent from burning.

Nutrition Facts Per Cookie
Calories: 52
Protein: 0.6 g
Carbohydrates: 6 g
Fat: 3.4 g
Fiber: 0.8 g
Sodium: 12.6 mg
Phosphorus: 16 mg
Potassium: 50 mg

recipe addapted from www.choosingraw.com

Sweet and Spicy Candied Nuts

Makes about 16 servings

Ingredients:
2 cups pecans
1 cup walnuts
1 cup cashews
1/3 cup coconut oil
1/2 cup cane sugar (can also use maple syrup)
1 Tbsp cumin
2 tsp cinnamin
1/4-1/2 tsp cayenne pepper

Toss all ingredients in a large bowl. Bake at 250 degrees for about 30 min, unitl they are nicely toasted and glazed. Check on them often to make sure they are not burning. At the 30 min mark, reduce oven to 200 degrees and cook for another 15 min.
Remove from oven and break nuts apart gently with a spoon or tongs. Allow to cool before serving.

*you can substitute almonds, peanuts, pumpkin seeds, sunflower seeds, and any other type of nut or seed.

Nutrition Facts Per Serving:
Calories: 241
Protein: 3.4 g
Carbohydrate: 12 g
Fat: 21 g
Fiber: 2 g
Sodium: 2.4 mg
Potassium: 147 mg
Phosphorus: 98 mg

recipe addapted from www.choosingraw.com

Cocoa Oat Truffles

Makes about 20 truffles

Ingredients
1 cup rolled oats
1 cup finely chopped pitted dates
1/4 cup unsweetened cocoa powder, divided
1/2 cup almond butter
2 teaspoons pure vanilla extract
Pinch ground nutmeg
Pinch ground cinnamon

Method
Place oats in the bowl of a food processor and process until finely ground. Add dates, 2 tablespoons cocoa, almond butter, vanilla, nutmeg and cinnamon and process until finely ground and sticking together. Place remaining cocoa powder in a shallow bowl. Roll truffle mixture into balls about 2 teaspoons each, pressing firmly for mixture to stick together. Roll truffles in cocoa powder and chill until ready to serve.

Nutrients per truffle:
Calories: 81
Protein: 2 g
Carbohydrate: 11g
Fat: 4 g
Fiber: 5 g
Sodium: 13 mg
Potassium: 128 mg
Phosphorus: 64 mg

Recipe source: www.wholefoodsmarket.com

QUINOA COOKIES

Ingredients:
· 1/4 c natural peanut butter
· 1/4 c natural almond butter
· 1/3 c raw agave nectar (or allowable sweetener: honey, maple syrup, rice syrup)
· 2 Tbsp freshly ground chia seeds or ground flax seeds
· 2 c cooked quinoa, completely cooled (Make sure this is not too wet or the cookies won’t hold together. It should be on the dry side and fluffy)
· 1 c rolled oats
· 1/2 c dried, shredded, unsweetened coconut


Directions:
Preheat the oven on its lowest setting- about 170 degrees F. Line two cookie sheets (or a giant one) with parchment paper. The parchment paper is non-negotiable. (FYI, you could easily pull this off in a dehydrator or solar oven, if you have either.)
In a bowl, mix together the peanut and almond butters, agave, and ground chia seeds. Mix in the quinoa, oats, and coconut. Your mixture should be pretty clumpy. If your quinoa was a bit wet, it may not want to hold together at this point. If that’s the case, toss in a bit more chia seeds and peanut/almond butter and see if that helps.
Scoop tablespoons onto the parchment paper and flatten them with your fingers. Make sure they’re pretty tightly formed as they’ll dehydrate slightly in the oven and small weak spots will become bigger.
Put them in the oven and let them set up for about an hour. Remove, and enjoy!
Make sure to store leftover cookies in the fridge and consume them within a week. However, I think they taste best at room temperature, so you may want to let them sit out for 15 minutes before you devour them

Makes about 24 cookies
Nutrition facts per cookie:
Calories: 90
Protein: 2.6 gm
Carbohydrates: 11 gm
Fiber 1.4 gm 
Fat: 5 gm
Sodium: 3 mg
Potassium: 91 mg
Phosphorus: 65 mg

NUTS CHEESE

1/4 cup pistachios
1/2 cup pine nuts
1/4 cup almonds
1 Tbsp olive oil
1/4 C lemon juice
1 teaspoon herbs (basil, rosemary, oregano, etc depending on LEAP results)
1/2 tsp salt
water, if necessary
--> finely chop nuts in food processor. Add oil, lemon, and herbs- blend until smooth. Add as little water as possible to keep a thick consistency. Salt to taste

OR (For Phase 6):
1/3 macadamia
2/3 cup cashews
1 Tbsp oil
1/4 cup lime juice
1/2 bunch cilantro
1/2 red bell pepper
1/2 teaspoon salt

NUTRIENT INFORMATION (estimate 2 Tablespoon serving):
Calories 120
Carbohydrate 4 g
Fat 11 g
Protein 3 g
Fiber 1 g
Sodium: 145 mg
Potassium: 130 mg
Phosphorus: 90 mg