A 5'3 Perspective


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Raw, Vegan, Maple-Coconut Balls

Since my last energy ball recipe was such a hit, I decided to try my luck a creating out a new flavour. A friend of my raves about these delicious treats that she buys at a health food store in Ottawa – so I took it upon myself to create my own version.Maple Coconut BallsIngredients

2 cups raw cashews
1 1/3 cup shredded coconut
2 tbsp pure maple syrup
1/2 dropper of liquid stevia (or more maple syrup)
1 tsp vanilla

Directions

Mix all ingredients together using a food processor until a crumbly dough is formed. Roll into approximately 14 balls. Refrigerate for about half an hour before serving.

The store bought version uses raw almonds but I prefer the taste of cashews. I am a firm believer in using ingredients that I already have in my pantry. You could definitely try substituting to almonds [or even another type of nut] and get similar results.

Stores these delicious treats in the fridge – although I doubt they will last long in any household!

xo Lauren

 


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Raw Lemon Cups

I’m usually more of a chocolate lover when it comes to dessert, but the summer months have a tendency to making me crave something a little more tart. These luscious lemon cups have just the right combination of sweet and sour to satisfy my needs – oh and they are pretty guilt free! Thanks to Oatmeal With A Fork for this incredible recipe. Raw Lemon CupsIngredients

Crust:
¾ c. walnuts
¼ c. unsweetened coconut
5 soft dates (I used Medjool)
¼ t. salt
1 t. lemon juice
Lemon Filling:
6 T. coconut oil, softened
2 T. maple syrup
2 T. lemon juice
1 t. lemon zest
5 drops stevia, to taste

Directions

Combine the crust ingredients using a food processor. Divide evenly among 10 silicon muffin cups (or you could use one baking dish if you’d rather not pre-portion). Press down firmly, for me using the back of a spoon helped to ensure it was really packed well. Next, place the coconut oil into a small bowl and beat with a hand mixer until it becomes creamy. This took about a minute or two.  Add the rest of the lemon filling ingredients and beat until well combined. Spread the top layer onto the bottom layer. Freeze for 15 – 30 minutes until set.

For best results and texture, thaw the cups either in the fridge or on the counter for about 20 minutes before serving.

Pucker up!!

xo Lauren


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Grain, Dairy, Sugar Free Chocolate Mini Muffins

I am sure you are all well aware by now that my favourite treats to bake are ones that I can eat [which means no gluten or dairy]. It is definitely takes some practice to make recipe substitutions but once you realize that it is okay to go wild in the kitchen – you end up with some amazing baked goods that are healthy and delicious!

Grain, Dairy and Sugar Free Chocolate Mini Muffins

Inspired by: The Detoxinista

 sugar, dairy free mini muffins

Ingredients

1/4 cup coconut flour
1/4 cup cocoa powder
1/8 teaspoon sea salt
1/2 teaspoon baking soda
3 eggs
1/4 cup coconut oil, melted
1/3 cup sugar free maple syrup
1 tablespoon vanilla extract

Directions

Preheat the oven to 350F and line a mini muffin tin.

In a medium bowl, combine the coconut flour, cocoa powder, sea salt and baking soda.

Add the eggs, coconut oil, maple syrup, and vanilla and whisk again until a smooth batter is achieved.

Using a spoon, evenly fill the muffin tin. This batch makes about 18 mini treats. Do not overfill as the batter rises.

Bake for approximately 15 minutes, testing with a toothpick after 12 minutes.

Allow to cool and enjoy.

These muffins are quite delicious as is, however, if you want a real treat – add a chocolate glaze.

Easy Chocolate Glaze

Ingredients

3 large squares of dark chocolate (70 – 80% darkness)

1 – 2 tsp of coconut oil

Directions

Heat the chocolate and coconut oil and stir until well combined and completely melted. I use the microwave for this.

Dip the tops of the muffins in the glaze and place in the fridge to harden.

Hope you enjoy these delicious chocolate treats as much as I did!

xo Lauren


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No Bake Pumpkin Bites

I am really sharing this recipe at an odd time of the year. Pumpkin season has long passed, but I just couldn’t resist bringing it back to make these tiny, tasty treats. Luckily, pumpkin puree is quite easy to find year round at most natural food stores so you can make these no bake pumpkin bites too! Oh and they are healthy – not that you could tell by tasting them.

No Bake Pumpkin Bites

Recipe from: Cara’s Cravings

No Bake Pumpkin Bites

Ingredients

Crust:
1 lightly packed cup cooking dates
2/3 cup raw pecan (or walnut) halves
1/2 tsp ground cinnamon

Filling:

2 tbsp coconut butter (not oil) at room temperature
1/2 cup 100% cooked pumpkin puree at room temperature
2 Tbsp pure maple syrup, preferably grade B
1/2 tsp pure vanilla extract
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/8 tsp ground nutmeg
1/8 tsp ground cloves

Directions

  1. In a food processor, combine nuts, dates and cinnamon. You may want to put the dates in first and pulse a bit to chop them. Process until mixture becomes crumbly which should take about a minute. Remove from food processor.
  2. In a bowl, combine coconut butter and pumpkin puree. Make sure that both are at room temperature – if not the coconut butter will become too solid and will not mix well. If this happens, microwave the mixture for no more than 20 seconds.
  3. Add the remaining ingredients to the pumpkin and coconut butter mixture and stir until it is very smooth.
  4. Divide the crust evenly among 12 cups of a mini muffin tin.
  5. Using a wet finger press the crust into the tin and make an indentation in each.
  6. Fill each indentation with the pumpkin filling.
  7. Place the muffin tin in the fridge for at least two hours or until firm.

Just a warning. These little bites are extremely stubborn to remove from the muffin tin. I found the best method to coerce them out was to use a toothpick to loosen them around the outer edge, then pop them out. As long as they are firm they will not fall apart.

Store in an air tight container in the refrigerator.

Happy [no] baking!

xo Lauren

 


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Dairy and Gluten Free Blueberry Muffins

A few months ago I received a few silicon muffin tins from a friend, I had been dying to try some new recipes using them but life got in the way and I never really got around to it. Last night I decided to whip up some delicious allergy friendly blueberry muffins. I was inspired by a recipe I found on Pinterest for healthier dairy free muffins but  I chose to try quinoa flour so they would be gluten free. If you are vegan you can substitute the one egg for a flax egg or another vegan egg substitute. I used a combination of natural sweeteners because it was all I had left in the house – it makes for an interesting flavour but is definitely not necessary for the recipe. You could use between 2/3 and 3/4 of a cup of either honey, raw agave, or natural maple syrup instead – depending on how sweet you like your muffins.

Dairy and Gluten Free Blueberry Muffins

Makes 12 muffins

Inspired by: http://www.squidoo.com/whole-wheat-blueberry-muffin-recipe 

Ingredients

Ingredients

  • 1 1/2 cups quinoa flour
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/4 cup raw agave nectar
  • 3/8 cup natural maple syrup
  • a few drops of stevia if you like your muffins a little sweeter
  • 1/3 cup coconut oil melted (or other vegetable oil)
  • 1/3 cup unsweetened almond milk (could use another milk substitute depending on your preference – or regular milk if lactose isn’t an issue)
  • 1/2 cup unsweetened applesauce
  • 1 egg (or vegan egg substitute equivalent)
  • 2 cups fresh blueberries  (I prefer fresh because they stay in tact and don’t turn the batter blue)

What to do:

Step 1 – Pre-heat the oven to 400F

Step 2 – Combine the first3 ingredients into a bowl. If you are using quinoa flour, don’t be alarmed by the smell, it isn’t the most pleasant but I promise you won’t taste it!

Step 3 – Melt the coconut oil and set aside, you will add it to the wet ingredients last. Just to clarify, it should be 1/3 of a cup when melted.

Step 4 – Using a large bowl, mix together all of the wet ingredients (raw agave, natural maple syrup, stevia, egg, almond milk and apple sauce). Stir together and then add the melted coconut oil. The reason for adding it at the end is that once it touches any ingredient that is wet and cold it will begin to solidify – you want to avoid this.

Step 5 – Slowly add the dry ingredients to the bowl of wet ingredients and mix well with a fork until there are no clumps.

Step 6 – Fold in blueberries.

Step 7 – Grease a metal muffin tin, or use a silicon muffin tin and fill 12 spots to the top. These muffins do not rise much at all.

Step 8 – Place in the oven and bake for 20 minutes.

Muffins in the oven!

They should look something like the picture above. Just a tip, if you are using silicon muffin pans, be sure to put them on a baking sheet before filling them. It will be much easier to get them in an out of the oven.

Step 9 – Remove the muffins from the oven after 20 minutes have elapsed. If you used a silicon muffin tin, take them off of the baking sheet to allow them to cool faster and then place the silicon tins of a wire rack. It is important to let them fully cool before removing them. These muffins are very moist and will not come out of the tins easily if they aren’t at room temperature. This is always the hardest part for me. I hate waiting!

Step 10 – Share with friends and enjoy!

NOM NOM NOM!

So there you have it! Dairy and gluten free blueberry muffins (with a vegan option). I must say, for such a healthy muffin, they taste absolutely amazing. If you use the ingredients I used in the same quantities the muffins come in at just under 150 calories each with 3 grams of protein and 25 grams of carbs – not so bad!

Hope you like them as much as I do!