Ever have a taste for something chocolatey, but you’re feeling so good about your food choices lately that you don’t want to stray? Fearful you’ll end up in sugar’s tight grip with no escape route in sight, you reach for a cluster of grapes instead.
But the grapes just aren’t cutting it, are they?
This recipe is a way out! A simple way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Chocolate Earthfood “Pudding” contains added sugar, so it’s not a “health” food, however it does:
- Contain less sugar than traditional pudding
- Boast SEVEN times more fiber than traditional pudding
- Replace white sugar with raw honey or pure maple syrup (your choice)
- Contain a fair amount of good fat from fresh avocado and coconut oil, which means it won’t spike your blood sugar like the store-bought junk OR cause rebound hunger. This little thing is super-satisfying, almost like a mini-meal!
Don’t think I’m weird, but last night I didn’t feel like making dinner, so I snacked on a bowl of raw veggies dipped in hummus and afterwards, treated myself to a Chocolate Earthfood “Pudding” Cup. I swear I was as satisfied as if I had eaten an entire plateful of food!
PS: Don’t like the tropical taste of virgin coconut oil? Use refined coconut oil instead as it has a neutral scent and flavor.
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Chocolate Earthfood "Pudding" Cups
This recipe is a way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Because it contains added sugar, Chocolate Earthfood "Pudding" should not be considered a "health" food, however compared to traditional pudding it does: contain less sugar and more fiber; use raw honey or pure maple syrup in place of white sugar; contain a fair amount of good fat. 3 Earthfoods per serving: ♥♥♥
Ingredients
- 2 large avocados, peeled and seeded
- 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
- 1/3 cup raw cacao powder I like Navitas brand
- 1/4 cup pure maple syrup or raw honey
- 1 tsp. pure vanilla extract
- 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
- 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
Ingredients
- 2 large avocados, peeled and seeded
- 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
- 1/3 cup raw cacao powder I like Navitas brand
- 1/4 cup pure maple syrup or raw honey
- 1 tsp. pure vanilla extract
- 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
- 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
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Instructions
Combine avocado through chia in a food processor and blend until smooth. To make sure ingredients are evenly distributed, you may find it necessary to stop halfway through and scrape the sides. If it's too thick, add a tablespoon or two of unsweetened coconut milk and continue processing until smooth.
Divide pudding into five small containers, secure the lids, and refrigerate for at least 30 minutes to thicken. Top with chopped nuts of choice and cacao nibs if desired!
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Recipe Notes
Nutrition Facts per serving: Calories: 310; Total Fat: 23 g; Saturated Fat: 10 g; Sodium: 10 mg; Potassium: 400 mg; Total Carbohydrate: 24 g; Dietary fiber: 7 g; Net Carbohydrates: 17 grams; Sugar: 14 g (14 grams added sugar from honey/maple syrup); Protein: 4 g
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Don’t let their size fool you; these little bites are rich in antioxidant, mood-boosting ingredients like maca root powder and cacao nibs. Other Earthfoods worth mentioning in this recipe: unsweetened coconut flakes and ground flaxseeds!
Held together with “peanut only” crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, No-Bake Cranberry Coconut Mood-Boosting Bites are the perfect little treat for when you want something sweet after dinner (which I always do!) and are craving a little nutrition too.
Having that usual cranky family member over for Thanksgiving dinner? Adaptogenic maca root powder is known for boosting both energy and mood! So consider whipping up a batch and offering one to Mr./Mrs. Grumpy Pants for dessert (a glass of wine wouldn’t hurt either…for both you and the grumpster! 🙂 ).
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No-Bake Cranberry Coconut Mood-Boosting Bites
Held together with "peanut only" crunchy peanut butter (the oily/drippy kind works best) and a drizzle of pure maple syrup, these bites are the perfect little treat for when you want something sweet after dinner and are craving a little nutrition too. 2 Earthfoods per bite: ♥♥
Ingredients
- 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
- 3/4 cup gluten-free oats, dry
- 1/4 cup ground flaxseed
- 1/4 cup dried cranberries, unsweetened
- 1/4 cup cacao nibs Navitas brand
- 2 tbsp. maca powder Navitas brand
- 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
- 3 tbsp. pure maple syrup
Ingredients
- 3/4 cup shredded coconut, unsweetened Let's Do Organic or Bob's Red Mill brand
- 3/4 cup gluten-free oats, dry
- 1/4 cup ground flaxseed
- 1/4 cup dried cranberries, unsweetened
- 1/4 cup cacao nibs Navitas brand
- 2 tbsp. maca powder Navitas brand
- 3/4 cup natural peanut butter (oily kind works best) "Peanuts" are the only ingredient (salt is OK too)
- 3 tbsp. pure maple syrup
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Instructions
In a large mixing bowl, mix coconut through maca powder until combined. In a smaller bowl, whisk together peanut butter and maple syrup.
Pour wet mixture over dry mixture and fold together until well incorporated. If mixture is too dry, add a little more peanut butter.
Scoop a little less than a ping pong ball-size amount for each bite and with clean hands, roll into a ball. Store in sealed container in refrigerator. Enjoy! 🙂
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Recipe Notes
Nutrition Facts per serving (serving size = 1 bite): Calories: 160; Total Fat: 11 g; Saturated Fat: 4 g; Sodium: 50 mg; Potassium: 105 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 5 g (3 grams added sugar from maple syrup); Protein: 5 g
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This fudge is the bomb! It’s filled with chocolaty goodness from raw cacao powder (i.e. REAL chocolate) and sweetened with pitted dates. And—as the name so eloquently conveys—it helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Adaptogens are simply plant-based substances that help your body adapt to stress…even the stress that’s cooking without your awareness.
Give this no-bake recipe a try this weekend! Slice it into squares, refrigerate in a sealed container, and enjoy a piece every day. I topped mine off with a variety of fun “sprinkles”: bee pollen, hemp hearts, goji berries, and cacao nibs.
This amazing recipe originated from www.wholeheartedeats.com. Thank you for your brilliance Sophie!
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Chill-the-Hell-Out Fudge
As the name so eloquently conveys, this fudge helps your body chill out, while leaving you with energy and vitality! Two adaptogenic herbs in this recipe, ashwagandha and maca, are responsible for these benefits. Top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options! 1 Earthfood per serving: ♥
Ingredients
- 1 cup pitted dates
- 1/2 cup almond butter
- 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
- 3 tbsp. raw cacao powder I like the Navitas brand!
- 2 pinches Sea salt
- 1/2 tsp. pure vanilla extract
- 1 tbsp. ashwagandha powder I like the BareOrganics brand!
- 1 tbsp. maca powder I like the Navitas brand!
Ingredients
- 1 cup pitted dates
- 1/2 cup almond butter
- 2 tbsp. unrefined extra virgin coconut oil, melted (but not hot)
- 3 tbsp. raw cacao powder I like the Navitas brand!
- 2 pinches Sea salt
- 1/2 tsp. pure vanilla extract
- 1 tbsp. ashwagandha powder I like the BareOrganics brand!
- 1 tbsp. maca powder I like the Navitas brand!
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Instructions
Blend the dates in a food processor until they become a paste. You may have to stop the processor and scrape the sides a couple of times.
Add the almond butter and coconut oil, and pulse until combined.
Then add the remaining ingredients and pulse again until combined.
Using wax paper or parchment, form the dough into a bar shape. Wrap well and freeze until firm (about one hour). Once set, slice into 15 squares and top them off with "sprinkles" of your choice: Hemp hearts, chia seeds, goji berries, cacao nibs, shredded unsweetened coconut, and bee pollen are all wonderful options!
Store in an airtight container in the refrigerator or freezer.
Recipe Notes
Nutrition Facts per serving (one square): Calories: 90; Total Fat: 7 grams; Saturated Fat: 2 grams; Sodium: 20 mg; Potassium: 95 mg; Total Carbohydrate: 7 grams; Dietary Fiber: 2 grams; Net Carbohydrates: 5 grams; Sugar: 4 grams (0 grams added sugar); Protein: 2 grams
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It’s really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat (worth two Earthfood servings ♥♥) to enjoy on a hot summer’s day.
Just a note worth mentioning: If you look at the Nutrition Facts at the bottom of the page, you’ll notice that each serving has 22 grams of sugar. Although this comes from natural fruit sugar, you’ll still want to watch that you don’t overindulge because your blood sugar will rise. The addition of unsweetened canned coconut milk in this recipe, which is very rich in healthy fat, will buffer the effects of the sugar a bit.
I like Native Forest Simple Organic Unsweetened Coconut Milk because it contains no additives and just one ingredient: organic coconut milk.
It’s best to treat your Fruity Tropical Whip as a dessert after a meal and don’t eat it right before bed! Oh…and savor every last bite. 🙂
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Fruity Tropical Whip
It's really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat to enjoy on a hot summer's day. 2 Earthfoods per serving: ♥♥
Ingredients
- 1 1/2 cups frozen pineapple
- 1 1/2 cups frozen mango
- 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
- 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
Ingredients
- 1 1/2 cups frozen pineapple
- 1 1/2 cups frozen mango
- 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
- 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
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Instructions
Place all ingredients in a food processor or high powered blender and blend until smooth. If using a food processor, you may have to break the recipe into two batches to allow for even blending.
Recipe Notes
Nutrition Facts per serving: Calories: 225; Total Fat: 11 g; Saturated Fat: 9 g; Sodium: 20 mg; Potassium: 365 mg; Total Carbohydrate: 33 g; Dietary fiber: 3 g; Net Carbohydrates: 30 grams; Sugar: 22 g (no added sugar); Protein: 2 g
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Looking for a sweet and clean treat you can feel good about eating? No, I’m not talking about strawberries and blueberries…although you can feel good about eating those too!
Meet Peanut Butter Caramel Coconut Bars!
I found this recipe while surfing Pinterest and just knew I had to give it a try. Kudos to London Brazil (by the way…how cool is that name?!) from www.evolvingtable.com, for her Healthy No Bake Magic Bars– which I renamed Peanut Butter Caramel Coconut Bars because it just makes my mouth water to say it! These bars are gluten, dairy, and grain-free and loaded with coconut goodness. The “caramel” glaze is made by combining dates, coconut oil, pure maple syrup, water, and sea salt in a food processor.
Please note: Because these bars have added sugar (in the form of pure maple syrup) and contain natural sugar from dates, they should be treated more like a dessert, not a meal or “nutrition bar”. By the way, if you’re looking to slow the absorption of sugar in your bloodstream, it’s best to eat sweet treats like this after a meal versus an empty stomach and do so at least two to three hours before bed.
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No-Bake Peanut Butter Caramel Coconut Bars
Enjoy one of these bars after dinner with a cup of hot tea and you will be in heaven. They have just enough sweet without going overboard. 1 Earthfood per serving: ♥
Ingredients
Peanut Butter Crust:
- 1 1/2 cup almond flour
- 1/2 cup fresh ground peanut butter
- 2 tbsp. unrefined coconut oil, melted
- 1/3 cup pure maple syrup
- 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
- 1 tbsp. unrefined coconut oil, melted
- 3/4 cup pitted dates, coarsely chopped
- 1/4 cup water
- 1 tbsp. pure maple syrup
- 1 pinch Sea salt
- 3 tbsp. cacao nibs Navitas brand
- 3 tbsp. shredded coconut, unsweetened
Ingredients
Peanut Butter Crust:
- 1 1/2 cup almond flour
- 1/2 cup fresh ground peanut butter
- 2 tbsp. unrefined coconut oil, melted
- 1/3 cup pure maple syrup
- 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
- 1 tbsp. unrefined coconut oil, melted
- 3/4 cup pitted dates, coarsely chopped
- 1/4 cup water
- 1 tbsp. pure maple syrup
- 1 pinch Sea salt
- 3 tbsp. cacao nibs Navitas brand
- 3 tbsp. shredded coconut, unsweetened
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Instructions
For the Peanut Butter Crust:
In the bowl of a food processor, combine all of the peanut butter crust ingredients. Process for 2-3 minutes, or until mixture begins to hold together and form a ball.
Press peanut butter crust into a parchment paper-lined 9 x 5 inch loaf pan. Refrigerate while preparing the caramel glaze.
For the Caramel Glaze:
Place oil, dates, water, syrup and salt into the bowl of a food processor. Process for 2 minutes, stopping every 20-30 seconds to scrape the sides. You want the dates to be completely smooth and the glaze to have a caramel consistency.
Spread the glaze over the peanut butter bars and sprinkle with cacao nibs and shredded coconut.
Refrigerate bars for at least 1 hour before serving. Store in refrigerator or freezer.
Recipe Notes
Nutrition Facts per serving: Calories: 215; Total Fat: 16 grams; Saturated Fat: 7 grams; Sodium: 40 mg; Potassium: 70 mg; Total Carbohydrate: 17 grams; Dietary Fiber: 4 grams; Net Carbohydrates: 13 grams; Sugar: 11 grams (5 grams of added sugar); Protein: 5 grams
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The beauty of this recipe? It can be eaten as a sweet treat or wholesome breakfast! And guess what? It’s dairy-free. The sneaky ingredient is avocado- which lends a beautiful creamy texture…just like traditional pudding!
With five Earthfoods per serving, it offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder.
It’s naturally sweetened with a mere 1/4 cup of pure maple syrup and ripe banana. You can omit the chia seeds If you don’t care for the texture…but just remember, you’ll be missing out on the omega-3 fatty acids!
Want it a little sweeter? Add another tablespoon of pure maple syrup or raw honey. Don’t like banana? Leave it out!
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Chocolate Peanut Butter "Pudding"
This deliciously decadent Chocolate Peanut Butter "Pudding" is the perfect sweet treat OR nutritionally-balanced breakfast. The secret ingredient is avocado, which gives the pudding its thick and creamy texture.
It offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder. 5 Earthfoods per serving: ♥♥♥♥♥
Ingredients
- 2 small avocados, ripe, peeled and seeded
- 1 large banana, ripe
- 1/2 cup raw cacao powder Navitas brand
- 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
- 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
- 1/4 cup pure maple syrup, raw honey or coconut nectar
- 2 tbsp chia seeds
- 1/4 cup + 2 tbsp. fresh ground peanut butter
- 1/4 cup + 2 tbsp. chopped peanuts
- 1/2 large banana, sliced into thin coins
Ingredients
- 2 small avocados, ripe, peeled and seeded
- 1 large banana, ripe
- 1/2 cup raw cacao powder Navitas brand
- 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
- 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
- 1/4 cup pure maple syrup, raw honey or coconut nectar
- 2 tbsp chia seeds
- 1/4 cup + 2 tbsp. fresh ground peanut butter
- 1/4 cup + 2 tbsp. chopped peanuts
- 1/2 large banana, sliced into thin coins
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Instructions
To a food processor or blender, add avocados through chia seeds and process until smooth.
Portion into dessert cups and top each with one tablespoon of peanut butter, one tablespoon of chopped peanuts and two banana coins.
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I love it when I try a nutritionally-upgraded recipe that tastes so good, I actually end up preferring it to the real thing. 
