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

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

Roasted Garbanzo Beans

Ingredients:

• 1 can garbanzo beans, drained and rinsed
• 1 1/2 tablespoon olive oil (or allowed oil)
• 1/2 teaspoon salt
• 1/2 teaspoon chili powder (or allowed seasoning)
• 1/4 teaspoon cayenne pepper (or allowed seasoning)
• zest of 1 lime (or in the case of LEAP zest of 1 lemon)

Mix all ingredients together. Spread on baking pan. Bake at 400 for 20 minutes. Stir and continue baking for 10 - 15 minutes or until crunchy.

Keeps great in an airtight container.

Makes about 8 servings

Nutrients Per Serving:

Calories: 160

Protein: 7 g

Fat: 5 g

Carbohydrate: 23 g

Fiber: 7 g

Sodium: 158 mg

Potassium: 332 mg

No Bake Cocoa Lemon Energy Bites and Truffles

Ingredients:

• 1 cup pecans
• 2 Tbsp cocoa powder
• 1 Tbsp + 1 tsp pure maple syrup
• 2 tsp lemon juice
• 1 tsp lemon zest
• 1 tsp ground cinnamon
• 1/4 tsp pure vanilla extract
• 1/8 tsp sea salt

For Energy Bites add:

• 1/2 cup oats

For Truffles add:

• 1/3 cup pecans
• 3 Tbsp hemp hearts

Directions:
1. Combine all ingredients {depending upon which version you are making} in a food processor, and process until mixture is sticky and well combined.
2. Shape mixture in to 10 ~ 1-inch balls, and place on a tray or plate lined with parchment paper. You can eat them immediately, or place them in the freezer for at least 10 minutes {you can store them in the freezer as well} before eating.


Makes about 10 energy bites or truffles


Nutrients Per Energy Bite:
Calories: 43
Protein: 1 g
Fat: 2.4 g
Carbohydrate: 5.3 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 60 mg


Nutrients Per Truffle:
Calories: 45
Protein: 1.5 g
Fat: 3.4 g
Carbohydrate: 3 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 46 mg


recipe source: http://www.eastewart.com/recipes-and-nutrition/no-bake-cocoa-lemon-energy-bites-cocoa-lemon-truffles/

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

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

5 Ingredient Spelt Flatbread

Ingredients:

• 2 cups + 2 Tbsp light spelt flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 3/4 cup almost boiling water
• 1 Tbsp extra virgin olive oil

Directions:
1. In a large bowl, whisk together the flour, salt, and baking soda.
2. Stir in the hot water and oil until it forms a dough.
3. Knead the dough with your hands for about 15 times, soaking up the extra flour at the bottom of the bowl as you go. If the dough is still wet, add some more flour and knead again.
4. Shape dough into a ball and place in the bowl. Cover with a tea towel to prevent from drying out.
5. Preheat a large skillet over medium heat.
6. Grab a chunk of dough just larger than a golf ball. Shape the ball and sprinkle on some spelt flour to coat lightly.
7. Place a large nonstick baking mat on the counter and flour a rolling pin. You can also use parchment paper instead of a nonstick mat. Sprinkle the mat with a dusting of four.
8. Roll the dough all directions into a circular shape until it's paper thin. It's okay if it's not a perfect circle. Drizzle with a tiny bit of olive oil and spread it out to coat the entire surface.
9. Place the tortilla on the preheated skillet, oil side down. Cook over medium heat for around 30 seconds and then flip it with a spatula and cook for another 30 seconds or so. Cooking for too long may cause it to tear or dry out.
10. Place cooked tortillas on a plate and cover with a tea towel to prevent drying. Repeat steps for the rest.
11. Store leftovers on a plate with a lightly damp paper towel spread out on top. Cover the plate with plastic wrap and place in fridge.


Makes about 6 large or 8 small tortillas


Nutrients Per Flatbread (large)
Calories: 118
Protein: 4 g
Fat: 3 g
Carbohydrate: 21 g
Fiber: 3 g
Sodium: 105 mg
Potassium: 113 mg
Phosphorus: 116 mg


Recipe source: http://ohsheglows.com/




Read more: http://ohsheglows.com/#ixzz2yyKL1ID3

Quinoa Flour Muffins

Ingredients

·         2 cups quinoa flour

·         2 ½ tsp aluminum-free baking soda

·         1 tsp white vinegar

·         ½ tsp sea salt

·         4 Tbsp allowed oil or mango puree

·         1 cup allowed milk

·         2 eggs, or 2 Tbsp tapioca flour or ground flax seed mixed with 6 Tbsp warm water, or 2 mashed banana, or other safe egg substitute

·         ½ cup maple syrup or other allowed sweetener

·         2 cups dried cranberries or other dried or frozen fruit, berry, or nuts

Directions

1.       Preheat oven to 375 degrees F. Line muffin tin with paper muffin cups.

2.       Mix together the flour, baking soda, and salt in a large bowl and set aside.

3.       Whisk together the milk or water, oil or fruit puree, eggs or egg substitute, maple syrup in a smaller bowl and add to the dry mixture. Stir well. The batter will be very thick.

4.       Add the berries and/or nuts and fold into the batter.

5.       Ladle the batter evenly between 12 cups. Bake for 22-25 minutes until the tops are golden brown and a wooden toothpick inserted comes out clean. Move to a wire rack to cool completely before storing or freezing.

Nutrients Per Muffin (Nutrients will vary based on ingredients used):

Calories: 189

Protein: 4 g

Fat: 7 g

Carbohydrate: 27 g

Fiber: 2 g

Sodium: 364 mg

Potassium: 62 mg

Recipe source: elizabethyarnell.com/effortlesseating/2014/03/gluten-free-quinoa-muffins

zucchini Hummus

Ingredients:

·         3-4 medium zucchini’s

·         ¼ C olive oil

·         ¼ C lemon juice

·         ½ C + 2 Tbsp tahini

·         1 ½ tsp salt

·         2 tsp cumin (optional)

·         4 cloves garlic (optional)

·         Paprika to garnish

Directions:

1.       Chop zucchini into equal 1-2 inch chunks.

2.       Fill mixer or food processor half way with zucchini and slowly add the remaining chunks. (should make a liquid)

3.       Optional --If the zucchini is juicy take a fine mesh strainer and drain the zucchini over a bowl.

4.       Place the olive oil, lemon juice, tahini, garlic, cumin, and salt in mixer/food processor and process until smooth.

5.       Add the zucchini and blend together

6.       The hummus will be runny at first but should firm up if placed in the refrigerator for an hour.

7.       Can garnish with paprika, cumin, olive oil, or more garlic

Nutrients Per Serving (based on 12 servings per recipe)
Calories: 122
Fat: 11 g
Protein: 3 g
Carbohydrate: 5 g
Fiber: 2 g
Sodium: 213 mg
Potassium: 197 mg

Miso-Lime Sweet Potato Dip

Ingredients:

·         2 medium sweet potatoes (1 ¼ lb)

·         2 Tbsp white miso paste (optional)

·         2 Tbsp lime juice (optional)

·         1 tsp grated fresh ginger

·         ½ tsp grated lime zest, plus more for garnish (optional)

Directions:

1.       Pierce sweet potatoes with fork, and microwave 7 to 10 minutes, or until soft. (or bake 1 hours in 400 degree oven). Cool sweet potatoes 10 minutes, or until easy to handle, and then halve and coarsely chop (leave skins on).

2.       Transfer chopped sweet potatoes to food processor, add remaining ingredients, and pulse until smooth, adding up to 2 Tbsp water, if necessary to achieve desired consistency. Season with salt and pepper, if desired. Serve warm or at room temperature, garnish with lime zest, if using.

Makes 2 cups

Nutrients per serving (serving size 2 Tbsp)

Calories: 32

Protein: <1 g

Fat: <1 g

Carbohydrate: 7 g

Fiber: 1 g

Sodium: 78 mg

Potassium: 60 mg

Phosphorus: 10 mg

Amaranth Crackers

Cook Amaranth (you need to use the raw whole seed for this recipe, not the puffed/popped amaranth):

1 part Amaranth to 2 parts water.  Cook with a slow simmer, lid on for about 20-30 minutes until water is absorbed (check to make sure it doesn’t burn, and use a heat diffuser mat if your cook top’s lowest setting is too hot).

1/2 cup amaranth made about two large trays or crackers, but you can use any amount you like.

The Amaranth cooks to a sticky porridge-like consistency.

Remove from heat and allow to cool.

When cool, roll small 1/2″ or 1.5 cm balls and place on a tray lined with baking paper, allow enough space for them to be pressed down.

Place a second piece of baking paper on top and with your fingertips press down gently until your rolled balls of amaranth are flat.  Aim to get them uniformly thin but not so thin that they fall apart.

Gently peel off the baking paper and neaten any edges with the edge of a spoon or knife if you like or leave rough, its up to you.

Place in oven preheated to about 160 – 180°C – not too hot.

Cook for about 20 min or until you can see that they are lightly toasted.  Remove from oven and remove onto a wire rack to cool.  They will be crisp and firm and peel off easily from the baking paper.

When cool they are perfect crackers / chips / crisps.  They taste a bit like sesame. 

You can add additional seasonings/spices for added flavor (cinnamon, dill…)

Nutrients for entire recipe:

Calories: 358

Protein: 13 g

Fat: 6.7 g

Carbs: 63 g

Fiber: 6.4 g

Sodium: 3.8 g

Potassium: 490 mg

Phosphorus: 537 mg

Adapted from: http://www.grainfreeliving.com/amaranth-crackercrisp/#more-99

Sweet and Savory Kale

Ingredients:

·         2 Tbsp extra virgin olive oil

·         1 small onion, diced

·         2 cloves garlic, minced

·         1 Tbsp Dijon mustard

·         4 tsp white sugar

·         1 Tbsp cider vinegar

·         1 ½ cup broth or water

·         4 cups stemmed, torn and rinsed kale

·         ¼ cup dried cranberries

·         ¼ cup sliced almonds

Directions:

Heat olive oil in a large pot over medium heat. Stir in onion and garlic, cook and stir until onion softens and turns translucent, about 5 min. Stir in the mustard, sugar, vinegar, and broth and bring to boil over a high heat. Stir in the kale, cover and cook 5 minutes, until wilted.

Stir in dried cranberries, and continue boiling, uncovered, until the liquid has reduced by about half and the cranberries have softened, about 15 minutes.

Sprinkle with sliced almonds before serving.

Nutrients Per Serving (based on 6-8 servings)

Calories: 124

Protein: 3 g

Fat: 7 g

Carbs: 15 g

Fiber: 2g

Sodium: 60 mg

Potassium: 274 mg

Phosphorus: 65 mg

Homemade Applesauce

Ingredients:

• 4 Granny Smith and 4 Golden Delicious Apples, peeled, cored, cut into 1/2 inch slices (can also use pears)
• 1 cup apple cider or juice
• 1/4 cup honey
• 2 cinnamon sticks
• 1/4 tsp ground cinnamon

Directions:
Add apples, apple cider, honey, and cinnamon sticks to a large saucepan. Bring to a boil, cover with a lid and reduce to a simmer. Let cook for 15 minutes or until apples are tender. Remove cinnamon sticks and discard.
Mash with a potato masher, and stir in the 1/4 tsp ground cinnamon. Transfer to a serving dish and serve warm.

Makes 4-6 servings

Nutrients Per Serving (based on 4 servings)
Calories: 223
Protein: 1 g
Fat: 0.5 g
Carbohydrates: 59 g
Fiber: 4 g
Sodium: 9 mg
Potassium: 243 mg

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/

Carrot Cashew Spread

Ingredients:

• 3 carrots, chopped
• 1 cup raw cashew pieces, divided
• 15 dried apricots, quartered (about 1/2 cup)

Directions

Put carrots in a small pot and cover with 2 inches of water. Bring to a boil, reduce heat to medium low, cover and simmer until tender, about 10 minutes. Add 3/4 cup of cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and puree until smooth. Chill for at least one hour, and garnish with the rest of the cashew pieces.
Serves 8

Nutrients Per Serving:
Calories: 119
Fat: 8 g
Protein: 3 g
Carbohydrate: 11 g
Fiber: 1 g
Sodium: 5 g
Potassium: 165 mg
Phosphorus: 90 mg

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 Hummus

Ingredients:

• 1 cup zucchini with skin, chopped
• 6 Tbsp raw tahini
• 6 Tbsp Sesame seeds, soaked for 4 hours, rinsed, and drained
• 3 Tbsp lemon juice
• 3 Tbsp olive oil
• 4 cloves garlic
• 1 tsp paprika
• 1 tsp salt
• 1/4 tsp ground cumin
• pinch of cayenne

Directions:

Combine all ingredients, except the Tahini and the sesame seeds in a high-speed blender or food processor and puree. Add sesame seeds and puree. Add tahini and blend until smooth and creamy. 

Makes approx. 10 servings

Nutrition Facts Per Serving:

Calories: 125

Protein: 2.7 g

Carbohydrate: 4.3 g

Fat: 11.6 g

Fiber: 1.6 g

sodium: 245 mg

Potassium: 105 mg

Phosphorus: 106 mg