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

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/

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/

Turmeric Smoothie

Anti-inflammatory and immune boosting!


Ingredients:

• 1 cup full fat coconut milk (can substitute any other milk or yogurt)
• 2 bananas
• 1/2 tsp ground ginger
• 2 tsp ground turmeric
• 1 Tbsp honey or maple syrup (optional)
• 1/2 tsp vanilla extract
• 6-8 ice cubes (more if needed)

Directions: Place all ingredients in a blender of food processor and blend until smooth and creamy.


Makes 2 servings




Nutrients Per Serving (will full fat coconut milk)
Calories: 370
Protein: 4 g
Fat: 25 g
Carbohydrate: 40 g
Fiber: 4 g
Sodium: 17 mg
Potassium: 731 mg
Phosphorus: 140 mg




Recipe Source: www.comfybelly.com

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

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/

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/

Amaranth Granola

Ingredients:

• 1/4 cup apricot or peach puree
• 1/4 to 1/2 cup maple syrup
• 1 Tbsp oil (coconut works well)
• 1 Tbsp vanilla
• 3/4 tsp salt
• 2 1/4 cup puffed amaranth
• 1/2 cup nuts (optional)
• 1/2 cup raw sunflower seeds
• 1/2 cup unsulfered and diced dried apricots and peaches (other dried fruids work well too)
• 1/2 cup grated unsweetened coconut (optional)

Directions
1. Preheat oven to 375 degrees F. Lightly grease a 13 x 9-inch cake pan.
2. In a large mixing bowl, mix puree, syrup, oil, vanilla, and salt. Add amaranth, nuts, seeds, dried fruit, and coconut. Stir enough to coat dry ingredients
3. Spread in the cake pan and toast for 20-25 minutes, stirring frequently. The edges tend to burn faster than the rest of the granola and so should be watched carefully.
4. Cool and store in an airtight container. Eat within two weeks.

Makes 4 cups

Nutrients per 1/2 cup serving:
Calories: 250
Protein: 5.4 g
Fat: 15.3 g
Carbohydrates: 28 g
Fiber: 4.4 g
Sodium: 227 mg
Potassium: 285 mg
Phosphorus: 155 mg

Recipe Source: The Allergy-Free Cookbook

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

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 Brownies (made with dates!)

Ingredients:

• 1 cup pecans
• 1 cup dates
• 5 Tbsp raw cocoa powder
• 4 Tbsp shredded unsweetened coconut
• 2 Tbsp honey or agave nectar
• 1/4 tsp sea salt

Directions

1. Place pecans in your food processor and process until the pecans become small and crumbly.

2. Add dates to the pecans and process until the mixture sticks together and the dates are well processed. 

3. Add the remaining ingredients and process again until the mixture becomes a chocolaty brown color. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)

4. Dump mixture into your brownie dish or small cake pan and press down firmly using clean hands. 

5. Refrigerate for a couple of hours then serve. 

Makes about 8 brownies

Nutrition Facts Per Brownie

Calories: 193

Protein: 3 g

Carbohydrates: 23 g

Fat: 13 g

Fiber: 4 g

Sodium: 75 mg

Potassium: 248 mg

Phosphorus: 80 mg

Recipe source: http://www.therawtarian.com/raw-brownie-recipe

POPPED AMARANTH GRANOLA

INGREDIENTS
• 1/2 cup amaranth seeds
• 4 tablespoons unsalted butter (1/2 stick)
• 1/4 cup packed dark brown sugar
• 1/4 cup honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon fine salt
• 1/4 teaspoon cinnamon
• 1 cup whole raw cashews, coarsely chopped (or allowable nut)
• 1 cup flaked, unsweetened coconut (optional)
• 1 cup old-fashioned oats
• 1 cup dried cherries, coarsely chopped (optional)
INSTRUCTIONS
1. Heat the oven to 350°F and arrange a rack in the middle. Heat a medium frying pan over medium heat. When the pan is heated, add the amaranth and cover (a mesh splatter screen or glass lid is recommended—the seeds will begin popping like miniature popcorn kernels). Shake the pan continuously until about half of the seeds have popped, about 1 to 2 minutes. Transfer the seeds to a large bowl.
2. Combine butter, brown sugar, and honey in a small saucepan, place over medium heat, and stir until butter has melted and brown sugar has dissolved. Bring to a boil and cook until slightly thickened, about 5 minutes. Remove from heat; stir in vanilla, salt, and cinnamon; and set aside.
3. Add sugar mixture, cashews, coconut, and oats to reserved amaranth and stir until mixture is moist throughout.
4. Evenly spread mixture on a baking sheet. Bake until toasted and lightly browned, about 10 minutes. Stir and continue to bake until lightly browned all over, about 5 minutes more.
5. Remove from the oven and place on a wire rack to cool completely. Stir in cherries and serve.
Makes about 8 ¾ cup servings

Nutrition facts: (not including dried coconut or cherries)
Calories 315
Total fat 17 g
Carbohydrates 42 g
Fiber 4 g
Protein 7g
sodium: 78 mg
Potasium: 262 mg
Phosphorus: 262 mg

COCONUT TRUFFLES

INGREDIENT:

2 cups walnuts (soaked for 3 hours and drained)
1 cup allowable dried fruit
1 tablespoon raw almond butter OR other allowable nut butter
1 teaspoon cinnamon
Shredded coconut (garnish)

DIRECTIONS:

1. In a food processor, blend walnuts until finely chopped.

2. While food processor is running, add dates one at a time until a sticky ball forms.

3. Open lid of food processor and add almond butter and cinnamon. Process until mixed. Form into small balls and roll in shredded coconut.

Makes about 5 servings
NUTRIENT INFORMATION PER SERVING (using dried apple)
Calories: 320
Protein: 6 g
Carbohydrate: 22
Fat: 26 g
Fiber: 4 g
Sodium: 20 mg
Potassium: 278 mg
Phosphorus: 161 mg

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