Wholesome R.D. Mom

Making Nutrition a Way of Life


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Choc-full of Coco-Nutty Goodness Cookies

This recipe is one of our family’s favorite cookie recipes. Because the recipe contains no gluten, eggs and dairy these little gems are a hit with most everyone. I tend to think of these cookies as a daily dose of nuts. Research has shown that eating 1 oz of nuts 5 days a week is an indicator of longevity. You don’t want to over do it, but a nutrient dense treat once in a while is something to look forward to.

Choc-full of Coco-Nutty Goodness Cookies:

Adapted From Detoxinista.com

Ingredients:

1 cup almond meal
1 cup cashew meal
¼ cup coconut oil, softened (you can use butter,
but the coconut oil lends to a fantastic flavor)
3 Tbsp pure maple syrup
¼ tsp sea salt
½ tsp baking soda
2 tsp pure vanilla extract
¼ cup plus 2 Tbsp mini chocolate chips (our family favorite) or ½ cup regular chocolate chips
Directions:

Preheat oven to 350 degrees F.
Mix together the dry ingredients: almond and cashew meals (both available at Trader Joes for a reasonable price), salt, and baking soda.
In a separate bowl mix together the wet ingredients: coconut oil, maple syrup and vanilla extract.
Mix the wet ingredients into the dry ingredient and then add in the chocolate chips.
Spoon out the batter by rounded Tablespoon, roll and press flat with greased hands (these will not spread or rise in the oven).
Place 2 inch rounds onto a well oiled (I used coconut oil) or parchment lined cookie sheet.
Bake for 8-10 minutes or until the edges are golden brown.
Cool for 10 minutes and devour slowly (if that’s possible).
Store extras in an air-tight container on the counter for up to 1 week.


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Bodacious Banana Muffins

My kids are BANANAS over these muffins and I hope yours will be too! There are no refined sugars in this recipe and only a small amount of added sugars from the pure maple syrup (the rest is from natural fruit sugars) making them a sweet, yet healthy breakfast or snack option. I also love that they are higher in protein than most muffins (due to the 6 eggs) and contain a good amount of fiber (from the coconut flour).

Bodacious Banana Muffins (dairy free*, gluten free, nut free)
makes about 12 regular sized muffins

Ingredients:

  • 3 ripe bananas
  • 6 eggs
  • 1 Tbsp pure vanilla extract
  • 2 Tbsp pure Maple syrup (I used grade B, but grade A will work just as well….it just doesn’t have as potent a maple syrup taste.)….or you can sub honey.
  • 3 Tbsp coconut oil* or grassfed butter (Kerrygold is great brand that is sold in many grocery stores)
  • 2 Tbsp unsweetened applesauce
  • ½ cup coconut flour
  • 2 tsp cinnamon
  • 1/8 tsp nutmeg
  • ½ tsp salt (I use a Himalayan pink salt)
  • ½ tsp baking soda
  • 1/3 cup raw walnuts, chopped (optional)

Directions: 

  • Preheat oven to 350.
  • Pell the bananas and place them in a blender or food processor until you have a banana puree.
  • Add the eggs, vanilla, maple syrup, melted coconut oil/butter and applesauce to the blender or food processor and blend until thoroughly mixed.
  • In a bowl mix together the coconut flour, cinnamon, nutmeg, salt and baking soda.
  • Add the banana mixture to the flour mixture and stir to combine. Let sit for 3-5 minutes to let the coconut flour absorb some of the fluid then give another quick stir.
  • Use a 1/3 cup measure to scoop the batter into a well-greased muffin tin (use either coconut oil or butter) or unbleached parchment muffin liners (The If You Care large baking cups are my favorite).
  • If using the nuts add them to the top of the muffins batter before baking. Nuts can add an awesome bit of texture and walnuts are rich in ALA, a plant-based omega-3 fatty acid.
  • Bake for 30-35 minutes (note: I have baked a single batch for 45 minutes and on a different occasion a double batch for 30 minutes so keep an eye on your muffins the first time and perform the handy dandy toothpick test…..if it comes out clean your muffins are done!)
  • Store leftovers in the fridge…… if there are any.

Hope you enjoy biting into these bodacious banana babies as much as my family does!

 


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Granola Base Recipe

My family loves granola and this versatile recipe will have you thinking up all sorts of variations. Despite this recipe containing peanut butter it does not taste like peanut butter. Rather, the peanut butter provides a complexity that is complemented by the natural sweetness of honey. We choose local honey to hopefully help with seasonal allergies. We hope you enjoy conjuring up creative concoctions with this recipe base as much as we do because the final product is always so delicious!

You can eat it as a snack.
You can store it in your pack.
You can eat it rather plain,
Because energy you’ll gain.
You can eat it with the Greeks,
Oikos, Fage, “Wow, you speak?”
You can top an apple ring,
Spread with peanut butter bling!……………..SO.MUCH.FUN.WITH.GRANOLA!

Peanut Butter Granola Base (dairy free, gluten free*)
makes ~ four ¼ cup servings

Ingredients:

  • 2 tbsp creamy natural peanut butter
  • 1/4 tsp. pure vanilla extract
  • ¼ tsp cinnamon
  • 1 c. old fashioned oats (*you can sub gluten-free oats)
  • 2 tbsp local honey

Directions: So simple kids love to help out!

  • Preheat oven to 325 degrees.
  • Grease a 9X13 pan with a little coconut oil or butter and set aside.
  • Combine peanut butter and honey in a small sauce-pan on medium heat. Stir until thoroughly mixed then turn off the heat (this does not take long)….or you can cheat and use the microwave for a few seconds.
  • Stir the vanilla and cinnamon into the peanut butter and honey mixture.
  • Add the oats and stir until completely covered in peanut butter mixture.
  • Spread the mixture onto prepared pan and bake for 15 minutes or until granola is slightly browned.
  • Let cool until granola is crunchy. Keep in air-tight container.

The Variations you can add to this base are endless. Below are a few we of our favorite variations 

Pumpkin Granola: this is a great recipe to add in some healthy omega-3s fat as pumpkin seeds are rich in ALA, a plant based omega-3.

  • Use pumpkin pie spice instead of cinnamon.
  • Add ¼ cup of raw pepitas (shelled pumpkin seeds) to the oat mixture before baking.
  • Once the granola has cooled stir in ¼ cup of raisins, dried cranberries or sliced dried apricots.

Chocolate Cherry Almond:

  • Add ¼ cup of raw slivered almonds to the oat mixture before baking.
  • If you really like the taste of almond you can add 1/8 tsp of almond extract (a little bit of almond extract goes a long way).
  • Once the granola has cooled stir in ¼ cup of freeze-dried strawberries and 1 heaping Tbsp of mini chocolate chip.