Homemade Fig Newtons

Fig newtons were a childhood favorite of mine, and to this day they are still a go-to snack for people of all ages. They're thought of as being a healthier cookie because they're made with "real fruit" and "whole grains." I took a look at the ingredients label (found here) and I wasn't surprised to see a long list of ingredients including high fructose corn syrup, partially hydrogenated cottonseed oil, and sodium benzoate (a potentially harmful preservative)... just to name a few.

These fig newtons still taste like the sweet, soft cookies that I once knew as a child, but they contain healthy ingredients that you can feel good about putting into your body. They are also allergen-friendly, and I have included some substitutions to make them vegan or grain-free.


Ingredients

Dough:
1 cup almond flour
1/2 cup oat or spelt flour*
3 T coconut oil, melted
1/2 T vanilla extract
1 T honey (or agave if vegan)
1/4 cup baking stevia or granulated sweetener of choice
1 tsp cinnamon

Filling:
2/3 cup dried black mission figs, stems cut off
3 T unsweetened applesauce

*Note: To make grain-free, substitute oat/spelt flour for more almond flour

Directions:
Preheat oven to 350F. For the dough, combine dry ingredients in a medium-sized mixing bowl. Then add wet ingredients and mix well. If the dough seems a little dry, you can add a splash of almond milk or a little more coconut oil. Put in the fridge while you're making the filling. For the filling, combine the figs and applesauce in a food processor and process until smooth. Take the dough out of the fridge and roll out between two pieces of parchment paper. Try to roll it into a rectangle shape, about 1/4" thick. Spread the filling on one half of the dough. Then use the parchment paper to fold the dough over lengthwise so that the half without the filling covers the half with the filling. Pinch the edges of the dough together if needed. Place the dough onto a baking sheet lined with parchment paper. Bake for 25 minutes or until the edges begin to brown. Let cool, then cut into squares. Store in a tightly sealed container in the fridge.

Raw Mango Coconut Bites

When the weather gets warmer, I'm always craving a cold treat to cool off. I love making smoothies or anything that has fruit because in my opinion, there's nothing more refreshing than that! I went to Trader Joe's the other day and stocked up on a bunch of frozen fruit, which called for some experimenting. I was a little skeptical about trying a mango and coconut combination, but it turns out they actually go so well together. With only a few natural ingredients and no added-sugar, these mango coconut bites are the perfect healthy and refreshing summer snack.

Ingredients

Coconut Crust:

-1/2 cup almond flour

-1/4 cup unsweetened shredded coconut

-7-8 pitted Medjool dates

-1 tbsp coconut oil

-1/4 tsp cinnamon

Mango Layer:
-2 cups frozen mango cubes, slightly thawed (or fresh mango)

-2 tbsp coconut oil

-1 tsp vanilla extract

-1/4 cup unsweetened almond milk

-optional topping: unsweetened shredded coconut

Directions: Combine all ingredients for the crust in a food processor and blend until a slightly sticky dough forms. Press the dough into the cups of a muffin pan, about 1/4 of the way up (mine evenly distributed into 9 cups). Put that in the fridge while you make the mango layer. Combine all of the ingredients for this layer into the food processor and blend until a smooth mixture forms. Take the muffin pan out of the fridge and distribute the mango mixture among each muffin cup, smoothing the top with your finger or a spoon. Top with a little bit of shredded coconut if desired, and put in the freezer until firm. I like to let them thaw on the counter for a few minutes before I eat them.

Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!

Eggplant Fries

Eggplant fries are my newest addiction! They actually taste like fries rather than just slices of baked eggplant. They're crispy on the outside, and soft on the inside.

Ingredients:
1 medium/large eggplant
1-2 eggs
almond flour
coconut flour
garlic powder and/or other seasonings of choice
salt

*There are no measurements for the flour and seasonings because it's based on taste, and it depends on how big your eggplant is and how much you coat them. I had to guess, I'd say I used almost a cup of almond flour mixed with just a few tablespoons of coconut flour.

Directions: Peel the skin of the eggplant and cut into round slices about 1/2 inch thick, or into cubes. Set the slices on plates that are lined with paper towels and sprinkle salt all over the slices. Let them sit for about a half hour-- this helps get rid of the bitterness of the eggplant. Rinse off each slice and pat dry with a paper towel. Preheat the oven to 425 and line a baking sheet (I needed 2) with aluminum foil coated with non-stick spray. Cut the slices of eggplant length-wise to make them into strips. In a small bowl, beat the egg. In another bowl, mix the almond flour, coconut flour, and seasonings. Dip an eggplant strip into the eggs so it's completely coated, but shake off the excess. Then dip it into the flour mixture so it's completely coated, and place on the baking sheet. Repeat for all strips of eggplant. Bake for 10-15 minutes, or until golden brown.

Apple Pie Waffle

Hey everyone! This is one of my favorite waffle recipes (or you can make it as pancakes)-- it's high in protein and doesn't require any protein powder! It's the perfect way to start off the day.

Ingredients (serves 1):
-1/4 cup buckwheat flour or oat flour (waffle is gluten-free if you use buckwheat)
-1.5 tbs coconut flour
-1/2 cup egg whites
-1/4 cup plain greek yogurt
-2 tbs unsweetened applesauce
-1 tsp cinnamon
-1 tsp baking powder
-2 packets stevia
-optional: diced apples

Directions:
Combine ingredients in a bowl and mix well. Cook waffle according to your waffle maker's directions. I preheat mine and grease it with non-stick spray, and when it's ready I pour the batter into the center, shut it, and let it cook! Depending on your waffle maker, you can split the batter in half and make 2 waffles so the batter doesn't overflow.

Red Velvet Crepes with Chocolate Cream Filling

I've been seeing red velvet flavored everything literally everywhere, (including coffee at my favorite local coffee shop! and it was delicious) so naturally I had to make my own healthy recipe of some sort. When I made these red velvet crepes, it was like eating dessert for breakfast. Especially with Peanut Butter & Co.'s Dark Chocolate Dreams peanut butter on top. Everyone knows Valentine's Day is pretty much just an excuse to eat more sweets...so why not have it for breakfast too?

Ingredients (serves one):
1/2 cup liquid egg whites
1 tbsp ground flaxseed
1/2 tbsp coconut flour
1 tsp psyllium husks (optional, but gives a better texture and adds fiber)
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp LorAnn Oils Red Velvet Emulsion
1-2 stevia packets

Chocolate Cream filling:
3-4 tbsp plain greek yogurt
1 tsp unsweetened cocoa powder
1 stevia packet
splash of almond milk

Directions: Blend all ingredients. Spray a pan with non-stick spray and put on medium heat. When it's hot, pour 1/3 of the batter onto the pan. Cook for about 2-3 minutes, flip, and cook for 1-2 more minutes. Repeat for the rest of the batter, so you end up making 3 crepes. Mix ingredients for chocolate cream filling in a bowl, and spread on all 3 crepes. I also usually add banana slices to the middle of each crepe. Roll them up and top with dark chocolate peanut butter or your topping of choice!

Healthy Double Chocolate Chip Brownies

"Healthy" and "brownie" in the same sentence...need I say more? These brownies were so delicious and moist, you'd never know that they are egg-free, dairy-free, grain-free, and gluten-free. It's no secret I have a major sweet tooth, and these more than satisfied my craving for something chocolately and sweet.

Ingredients:

-1 cup nut butter -- I used Peanut Butter & Co. Dark Chocolate Dreams

-3/4 cup pumpkin puree

-1/4 cup unsweetened applesauce

-1/3 cup baking stevia (or agave, honey, or pure maple syrup)

-3 tbs unsweetened cocoa powder

-1/4 cup chocolate chips of choice -- I used Enjoy Life Chocolate Mini Chips

-1 tsp baking soda

-1/2 tsp baking powder

Directions: Preheat oven to 350F. Combine all ingredients in a bowl and mix well. Spread the batter evenly into a baking pan coated well with non-stick spray (the batter should be pretty thick). Bake for 25-30 minutes or until a toothpick comes out clean. Let cool before cutting, and store in the fridge.

Pumpkin Protein Donuts

I whipped up some pumpkin donuts for dessert tonight and to have for a quick breakfast tomorrow because I have to be into work at 6:30AM! Not exactly the most ideal way to start off Christmas Eve, but I only have 2 more days of working at GNC so I'm trying to make the best of it. These are a perfect way to start off the morning. Unlike regular donuts, they're high in protein, gluten-free, grain-free, and no refined sugar. I had 3 for dessert tonight and I'll probably have the other 3 in the morning. I'll take these donuts over one 300-calorie donut from Dunkin any day!

Ingredients:

-3/4 cup pumpkin puree

-1 scoop vanilla protein powder (cinnamon flavored would be good too)

-2 tbsp almond flour

-1/4 cup egg whites

-1/2 tsp vanilla extract

-1/2 tsp maple extract

-1/2 tsp baking powder

-1/4 tsp baking soda

-1/2 tsp cinnamon

-1 tsp pumpkin spice

-stevia to taste (I used 3 tbsp baking stevia--I prefer sweeter baked goods)

Directions:

Preheat oven to 350. Mix dry ingredients in one bowl, and wet ingredients in another. Then combine wet into dry. Spray a donut pan with non-stick spray and pour the batter into each donut well, making 6 donuts. Bake for 10 minutes. Let cool for 5-10 minutes before transferring them out of the pan. 

These could also be made into muffins, but they would just need to bake longer. I topped a few of mine with maple glaze (mixture of sugar-free maple syrup and coconut flour), and they also taste delicious with peanut butter, greek yogurt, or as is!

Nutrition Information (for 1 out of 6 donuts): 54 calories, 1.5g fat, 3g carbs, 1 g fiber, 7g protein