Cranberry Pecan Energy Balls

Ingredients:

• 2 cups pecans
• 1 cup dried dates, pitted, roughly chopped
• 3/4 up dried cranberries
• 1/4 tsp each cinnamon, nutmeg, and ginger
• 3/4 cup shredded coconut, unsweetened

Directions: 

1. Place pecans, dates, cranberries, and spices in a food processor bowl fitted with an "s" blade.

2. Process for at least 1 minute, pausing and pulsing as needed to break down mixture.

3. Once mixture has become thick and sticky, begin rolling into small, 1- inch balls

4. Roll balls in shredded coconut and store at room temperature for 3 days or in the refrigerator for up to a week. 

Makes about 18 balls

Nutrients per ball:

Calories: 161

Protein: 2 g

Fat: 9 g

Carbohydrate: 13 g

fiber: 3 g

sodium: 1 mg

Strawberry Cupcakes

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 5 eggs
• 1/2 cup honey
• 1 Tbsp vanilla extract
• 1/2 cup finely chopped strawberries

Directions:

1. In a food processor, pulse together coconut flour, salt, and baking soda
2. Pulse in eggs, honey, and vanilla until thoroughly combined
3. Remove blade from food processor, stir in strawberries by hand
4. Line a muffin pan with paper liners and scoop ¼ cup batter into each
5. Bake at 350° for 24-26 minutes
6. Cool and serve

Makes 9 cupcakes


Nutrients per cupcake:
Calories: 99
Protein: 3.2 g
Fat: 2.5 g
Carbohydrate: 16.5 g
Sodium: 157 mg
Potassium: 57 mg


recipe source: www.elanaspantry.com

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/

Choclate Chia Pudding Cups

*Good for after phase 5 when chia can be added back into diet.


Ingredients:

• 3 cups milk (cows, almond, coconut, rice, soy, hemp...)
• 1/2 cup chia seeds
• 1/3 cup honey or maple syrup
• 1/4 cup unsweetened cocoa powder
• Pinch of salt

Directions
     1. Whisk together all ingredients until well combined. Refrigerate pudding until thick- about 3 hours.
     2. Stir the mixture well, then spoon the pudding into individual serving cups. Cover and chill in fridge until ready to eat.


Makes 12 pudding cups (4 ounces each)


Nutrients per serving (using cows milk):
Calories: 83
Protein: 3.4 g
Fat: 3.2 g
Carbohydrate: 14 g
Fiber: 2.3 g
Sodium: 41 mg
Potassium: 100 mg

Cranberry Orange Biscuits

Ingredients:

• 1/4 cup coconut flour
• 1/4 tsp Celtic sea salt
• 1/4 tsp baking soda
• 1/4 cup palm shortening
• 1/4 cup coconut sugar
• 3 eggs
• 1 Tbsp orange zest
• 1/2 cup dried cranberries

1. Place coconut flour, salt, and baking soda in a food processor
2. Pulse in shortening, coconut sugar, eggs, and orange zest
3. Remove blade from processor and stir in cranberries by hand
4. Fill a ¼ cup scoop with batter
5. Release batter onto a parchment paper lined baking sheet
6. Bake at 350° for 20 minutes
7. Cool for 15 minutes
8. Serve

makes 6 biscuits


Nutrients per biscuit
Calories: 146
Protein: 2.8 g
Fat: 11.3 g
Carbohydrate: 9.4 g
Sodium: 180 mg

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

Grain Free Crepes or Tortillas

Ingredients:

• 6 large eggs
• 1 cup unsweetened almond milk (or other allowed milk)
• 3 Tbsp coconut flour, sifted
• 2 tsp coconut oil, melted
• 1 tsp arrowroot powder (or tapioca flour/starch)
• 1/4 tsp sea salt
• coconut oil or butter for pan

Directions

1. Whisk the crepe ingredients in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.
2. Heat a crepe pan or skillet with enameled surface over medium-high heat
3. Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so to spread the batter thinly around the pan. Alternatively, use a spatula to quickly spread the batter. Fill any open spots with a drop of batter to make sure the pan is fully covered.
4. Cook for 1 minute until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out on a plate.
5. Continue with the remaining batter, stacking the crepes on a plate as you work. Add a little more oil to the pan every 3-4 crepes or if they begin to start sticking.

Nutrients Per Crepe (makes about 10 crepes)
Calories: 67
Protein: 4.3 g
Fat: 4.4 g
Carbohydrate: 1.8 g
Fiber: 0.8 g
Sodium: 108 mg
Potassium: 57 mg


Recipe Source: http://againstallgrain.com/2013/01/26/crepes-grainfree-paleo/

Watermelon Pineapple Popsicles

Ingredients:

• 3/4 cup coconut water or fruit juice, divided
• 1 tsp gelatin (or agar agar powder)
• 2 cups watermelon chunks
• 2 cups pineapple chunks
• 2 tsp honey, divided

Instructions:

1.  Pour1/4 cup of the coconut water into a bowl. Sprinkle gelatin overtop and let it bloom (soften) for 10 minutes.
2. Bring the remaining 1/2 cup to a boil then pour into the bowl. Whisk until all the gelatin is dissolved.
3. In a blender puree the watermelon chunks with half the gelatin liquid and 1 tsp of honey. Pour into popsicle molds, filling them halfway.
4. Rinse the blender, then puree the pineapple chunks with the remaining gelatin liquid and honey. Slowly drizzle the pineapple mixture into the molds. This mixture is a bit more dense than the watermelon mixture, so it will slightly displace the watermelon, creating a swirl effect.
5. Place the lids and sticks into the molds, then freeze for 6 hours or until hard.
6. Unmold the popsicles, run them under warm water for 5 seconds or until the popsicle come out easily.

Nutrients Per Popsicle (recipe makes about 8 popsicles)
Calories: 41
Protein: 1 g
Fat: 0 g
Carbohydrate: 10 g
Fiber: 1 g
Sodium: 25 mg
Phosphorus: 12 mg
Potassium: 144 mg\




http://againstallgrain.com/2014/07/12/watermelon-pineapple-ice-pops/

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

Banana Oat Cake

Ingredients:

·         2 cups oat flour

·         ¼ tsp salt

·         ½ cup mashed banana

·         2 tsp baking powder

·         2 eggs

·         3 Tbsp cold water

·         2 Tbsp unrefined vegetable oil

Directions:

Mix dry ingredients. Beat eggs. Add water, oil, and mashed banana. Blend with dry ingredients. Put the batter in a greased 8x8 inch pan and bake at 350 degrees for 25-30 minutes. Cut into 9 pieces.

Nutrients Per Serving:

Calories: 200

Protein: 6.8 g

Carbohydrate: 27 g

Fiber: 2.6 g

Fat: 7.5 g

Sodium: 196 mg

Potassium: 193 mg

Phosphorus: 209 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

Coconut Flour Banana Bread

Coconut flour is gluten and sulfite free. It is high in fiber and protein. 

In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.

Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.

Coconut flour adds a coconut flavor to your baked goods.

Coconut Flour Banana Bread

Ingredients:

• 3 ripe bananas
• 2 eggs
• 2 Tbsp chia seeds
• 6 Tbsp water
• 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
• ½ cup coconut oil melted
• 2 Tbsp milk
• 1 tsp vanilla
• 1 cup coconut flour
• ½ tsp baking soda

Directions

• 1.     Heat oven to 350 degrees
• 2.     Mix chia seeds and water and set aside
• 3.     Mash banana and mix with wet ingredients
• 4.     Add chia to mixture
• 5.     Add flour and baking soda and mix until combined
• 6.     Bake for 40 min

This makes dense and slightly crumbly bread but it has a good flavor and is very filling.

Nutrition facts per serving (makes about 12 servings)

Calories: 170

Fat: 12 gm

Protein 3.1 gm

Carbohydrates: 13 gm

Sodium: 83 mg

Chocolate Fudgsicles (dairy-free)

Ingredients:

• 2 Tbsp cocoa powder
• 1/2 cup canned full fat coconut milk
• 2 small very ripe bananas
• dash of salt
• 1/2 tsp vanilla extract
• sweetener of choice to taste (honey, agave, sugar)

Instructions:

Combine all ingredents in a blender. Pour into popsicle molds and freeze. Once frozen, run popsicle mold under room-temperature water for 15 seconds, then gently twist.

Makes 5-6 popsicles

Nutrients Per Popsicle:
Calories: 70
Protein: 1 g
Fat: 4 g
Carbohydrates: 9 g
Fiber: 1 g
sodium: 29 mg
Potassium: 198 mg
Phosphorus: 39 mg

Recipe Source: http://chocolatecoveredkatie.com/2011/08/11/creamy-chocolate-fudgsicles/

No Bake Chocolate Macroons

Ingredients:

• 1 banana, mashed
• 1/4 cup coconut oil, melted
• 1/4 cup pure maple syrup (or honey, rice syrup)
• 1/2  tsp vanilla
• 6 Tbsp cocoa powder, sifted
• 1.5 cups unsweetened shredded coconut
• 1 Tbsp chia seeds (optional)

Directions:

1. In a medium mixing bowl, mash the banana until most of the clumps are gone. Stir in the melted coconut oil, maple syrup, and vanilla.


2. Sift in the cocoa powder and stir until combined. Now stir in the coconut and optional chia seeds.

3. Line a baking sheet with parchment paper or a non-stick mat. Using a spoon or retractable ice cream scooper, scoop rounds onto the sheet. Place sheet in the freezer for around 20 minutes, or until macaroons are firm. Store in the freezer until ready to enjoy. They will soften at room temperature.

Makes about 12 cookies

Nutrients per cookie:
Calories: 137
Protein: 1.3 g
Fat: 9 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 35 mg
Potassium: 140 mg
Phosphorus: 5 mg

recipe source: http://ohsheglows.com/2013/03/18/no-bake-chocolate-macaroons-2/

Raw Banana Cream Pie

Makes about 12 servings

Crust Ingredients:

• 1 cup cashews
• 1 cup dried, unsweetened coconut
• 1/2 cup dates, pitted
• 1/4 tsp sea salt

Banana Filling:

• 2 medium bananas
• 3/4 cup cashews
• 1/4 cup honey (agave or maple syrup also works)
• 1/4 cup lemon juice
• 1/3 cup coconut oil
• 1 tsp vanillla
• 1/8 tsp sea salt

Directions:

1. Place all ingredients in the food processor. Process until the mixture sticks together and the dates are well processed.

2. Dump crust mixture in into a glass dish/pie pan. press the crust down firmly in the pan with your hands.

3. Add the banana filling ingredients in your blender. Blend until creamy and smooth.

4. Pour banana cream filling into crust. Smooth out with the back of a spoon.

5. Cover and throw in the freezer. Ideally should be frozen overnight to firm up so it can be sliced.

6. This raw banana cream pie should always be kept in the freezer (It'll get soggy if in the fridge).

Nutrients Per Serving
Calories: 276
Protein: 4 g
Fat: 20 g
Carbohydrates: 24
Fiber: 3 g
Sodium: 110 mg
Potassium: 300 mg
Phosphorus: 126 mg

Recipe Source: www.therawterian.com

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

Sweet Potato Pie

Ingredients:

• 1 yam
• 1 sweet potato
• 1/2 cup coconut milk
• 1/4 cup almond butter
• 3 tsp cinnamon
• 2 tsp balsamic vinegar
• 1 1/2 tsp ginger
• 1 1/2 tsp nutmeg
• 1/2 tsp cardamon
• 1 tsp cloves
• 2 eggs

Directions:

Preheat the oven to 350 degrees. Peel and chop the yams and sweet potatoes into cubes. Boil the yams and potatoes in water until soft; around 10 to 15 minutes. Drain the water, then mash well and add the coconut milk, nut butter, vinegar, and spices. Mix, then add the eggs. Continue mixing until the pie is uniform and smooth.

Grease a 6-inch baking dish with coconut oil. Pour the pie mix into the dish, then bake for 30-35 minutes. Allow to cool, then cut into squares and serve. This can be prepared a day ahead of time, and you can serve it cold.

Some options: Sprinkle the top with cinnamon, nutmeg, and ginger. Top with pecans.

Makes about 6 servings

Nutrition Facts Per Serving
Calories: 158
Carbohydrates: 15 g
Protein: 4 g
Fat: 10 g
Fiber: 3 g
Sodium: 36 mg
Potassium: 371 mg
Phosphorus: 97 mg

Recipe Source: http://www.catalystathletics.com/recipes/recipe.php?recipeID=30

Raw Chocolate Banana Avocado Pudding

Ingredients:

• 1 very ripe medium sized banana
• 1/2 avocado
• 2 tsp cocoa powder
• 1/2 tsp vanilla

Directions

Place all ingredients in a blender and blend until smooth. If you don't have a blender you can also use a fork to mash all the ingredients together. Best if eaten immediately after making. 

Makes 1 serving

Nutrients Per Serving:

Calories: 230

Carbohydrates: 35 g

Protein: 3 g

Fat: 11 g

Fiber: 9 g

Sodium: 7 mg

Potassium: 810 mg

Phosphorus: 82 mg

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