Peanut Butter Banana Chia Pudding

I’m just getting started with chia pudding…so you’ll have to forgive my obnoxiousness over the next couple of weeks because it’s going to be nothing short of chia mania!

If you love the combo of peanut butter and banana, you will absolutely adore this variety. 

Each recipe makes two servings, or enough to fill one 12-ounce mason jar. I’ve been treating this like a dessert lately, scooping out a couple of tablespoons when I have a taste for something sweet (which is like every day). 

This really makes an incredible breakfast– totally blows yogurt out of the water. And you can make it dairy-free by using nut milk. The only sweetener I added was a teaspoon of raw honey, but the combination of cinnamon, pure vanilla, and banana sweetens it up plenty, so feel free to omit if you’d like. 

The fact that it packs 13 grams of fiber per serving means it will stay with you and won’t spike blood sugar. 

Like blueberry? Try my Blueberry Vanilla Chia Pudding recipe!

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Peanut Butter Banana Chia Pudding
If you love the combo of peanut butter and banana, you will absolutely adore this variety. The only sweetener I added was a teaspoon of raw honey, but the combination of cinnamon, pure vanilla, and banana sweetens it up plenty, so feel free to omit if you'd like. 3 Earthfoods per serving: ❤️❤️❤️
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup chia seeds
  • 1 cup unsweetened plant-based milk I like Elmhurst unsweetened nut milk
  • 1/2 tsp. pure vanilla extract
  • 1 tsp. pure maple syrup or raw honey (optional)
  • 1/2 medium banana, ripe
  • 2 tbsp. natural peanut butter (oily kind works best) only ingredient should be peanuts (salt is ok too!)
  • 1/4 tsp. ground cinnamon
  • 1 tsp. cacao nibs (optional) Navitas brand
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup chia seeds
  • 1 cup unsweetened plant-based milk I like Elmhurst unsweetened nut milk
  • 1/2 tsp. pure vanilla extract
  • 1 tsp. pure maple syrup or raw honey (optional)
  • 1/2 medium banana, ripe
  • 2 tbsp. natural peanut butter (oily kind works best) only ingredient should be peanuts (salt is ok too!)
  • 1/4 tsp. ground cinnamon
  • 1 tsp. cacao nibs (optional) Navitas brand
Instructions
  1. Combine chia seeds through vanilla in a mason jar and stir until combined.
  2. In a food processor, combine honey through cinnamon and process until combined. You could also mash the banana with a fork and mix the other ingredients together in a bowl.
  3. Stir the banana mixture into the chia mixture and mix well. Secure with mason jar lid and refrigerate for four hours or overnight. Top with cacao nibs if desired.
Recipe Notes

Nutrition Facts per servingCalories: 260Total Fat: 15 g; Saturated Fat: 1 g; Sodium: 145 mg; Potassium: 420 mg; Total Carbohydrate: 23 g; Dietary fiber: 13 g; Net Carbohydrates: 10 grams; Sugar: 7 g (5 grams added sugar from honey); Protein: 11 g

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Blueberry Vanilla Chia Pudding

A fantastic breakfast full of mood and brain-boosting omega-3 fats to start your day!

Personally, I’ve never been a big fan of yogurt. It’s one of those foods people believe is a healthy choice, meanwhile many varieties contain as much sugar as a Hershey’s bar (seriously). 

Chia pudding is a beautiful alternative to your morning yogurt parfait because YOU control what goes in it…not to mention that a serving packs an enormous amount of fiber (hello 11 grams!). 

More varieties are coming, but in this recipe I decided to keep it simple: just chia seeds, unsweetened nut milk, blueberries, pure vanilla, and a touch of honey. You could even leave the honey out if you’d like. 

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Blueberry Vanilla Chia Pudding
A fantastic breakfast full of mood and brain-boosting omega-3 fats to start your day! 2 Earthfoods per serving: ❤️❤️
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup chia seeds
  • 1 cup unsweetened vanilla plant-based milk almond, coconut, cashew, flax, hemp
  • 1/2 tsp. pure vanilla extract
  • 2 tsp. pure maple syrup or raw honey (optional)
  • 1/4 cup fresh blueberries, mashed
  • 1/4 cup frozen blueberries
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup chia seeds
  • 1 cup unsweetened vanilla plant-based milk almond, coconut, cashew, flax, hemp
  • 1/2 tsp. pure vanilla extract
  • 2 tsp. pure maple syrup or raw honey (optional)
  • 1/4 cup fresh blueberries, mashed
  • 1/4 cup frozen blueberries
Instructions
  1. Combine chia seeds through fresh blueberries in a mason jar and stir until combined.
  2. Add frozen blueberries and a couple tablespoons of water to a blender or mini food processor and blend until smooth (should look like a thin fruit puree). Stir into chia pudding, secure with mason jar lid and refrigerate for four hours or overnight.
Recipe Notes

Nutrition Facts per servingCalories: 170Total Fat: 7 g; Saturated Fat: 0 g; Sodium: 80 mg; Potassium: 150 mg; Total Carbohydrate: 21 g; Dietary fiber: 11 g; Net Carbohydrates: 10 grams; Sugar: 9 g (5 grams added sugar from honey); Protein: 6 g

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Purely PMS Brownie Bites

These brownies are not “healthy” per se, but what I call an “upgrade”. Made with raw cacao powder, coconut sugar (which is still sugar, but a more natural, upgraded version), natural almond butter and zero flour, they are safe for those with celiac disease and gluten intolerance. Oh and by the way…I topped them with raw cacao nibs and little pieces of cooked bacon from Applegate Organics, which is free of preservatives, hormones, antibiotics, nitrites, and nitrates.

If you are feeling a little hormonal and ready to bake up a batch of crappy boxed brownies, do yourself a favor and try this recipe. It covers all PMS-related cravings wrapped up into one: sweet, salty, chewy, and chocolaty.

Once cool, slice the brownies into 24 bite-size pieces and store in a sealed container in the refrigerator. One little square, eaten in pure presence, is all it takes to satisfy even the bitchiest PMS craving.😈

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Purely PMS Brownie Bites
Feeling a little hormonal and ready to bake up a batch of crappy boxed brownies? Do yourself a favor and try this recipe. It covers all PMS-related cravings wrapped up into one: sweet, salty, chewy, and chocolaty. 0 Earthfoods per serving.
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
servings
Ingredients
  • 2 slices Applegate Organics Sunday Bacon
  • 1/3 cup raw cacao powder Navitas brand
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. Sea salt
  • 1 large organic, free-range egg
  • 1 large organic free-range egg yolk
  • 2/3 cup organic, unrefined coconut sugar
  • 1 cup almond butter the drippy kind; only ingredient should be almonds (salt is OK too)
  • 1 tsp. bacon fat from cooking bacon
  • 2 tbsp. unrefined coconut oil
  • 2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips Equal Exchange or Enjoy Life (dairy-free)
  • 2 ounces dark chocolate, chopped Endangered Species 88% Cacao bar
  • 3 tbsp. cacao nibs Navitas brand
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
servings
Ingredients
  • 2 slices Applegate Organics Sunday Bacon
  • 1/3 cup raw cacao powder Navitas brand
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. Sea salt
  • 1 large organic, free-range egg
  • 1 large organic free-range egg yolk
  • 2/3 cup organic, unrefined coconut sugar
  • 1 cup almond butter the drippy kind; only ingredient should be almonds (salt is OK too)
  • 1 tsp. bacon fat from cooking bacon
  • 2 tbsp. unrefined coconut oil
  • 2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips Equal Exchange or Enjoy Life (dairy-free)
  • 2 ounces dark chocolate, chopped Endangered Species 88% Cacao bar
  • 3 tbsp. cacao nibs Navitas brand
Instructions
  1. Preheat oven to 350℉. Line an 8x8 pan with parchment and grease with butter or coconut oil.
  2. Heat a nonstick skillet to medium high heat. Cook the bacon until crispy. Reserve one teaspoon of the bacon fat for the brownies. Set aside. Set the bacon on paper towels to drain.
  3. In a medium bowl, whisk together the cacao powder through salt until combined. Set aside. In another medium bowl, whisk together the eggs and coconut sugar until combined. Add the almond butter, bacon fat, coconut oil, and vanilla and whisk until combined.
  4. Add the dry ingredients to the wet and mix until combined. Fold in the chocolate chips. Add batter to pan and smooth out with a rubber spatula. Chop bacon into small pieces, sprinkle on top, and bake for 18-20 minutes or until center is set and edges are golden.
  5. Melt chocolate in a microwave safe bowl in 30 second increments until melted (about 60-90 seconds). Drizzle on brownies and top with cacao nibs. Set aside until completely cooled. Cut into 24 bite-size pieces and store in a covered container in refrigerator.
Recipe Notes

Nutrition Facts per servingCalories: 130Total Fat: 10 g; Saturated Fat: 3 g; Sodium: 40 mg; Potassium: 0 mg; Total Carbohydrate: 11 g; Dietary fiber: 2 g; Net Carbohydrates: 9 grams; Sugar: 8 g (7 grams added sugar); Protein: 3 g

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Chocolate Morning Glory Muffins (flourless)

March 28th, 2019 | no comments

Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar.

This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 

I didn’t have raisins on hand so I used dark chocolate chips instead (very good move, and also made the hubby very happy!). 

Eat one for breakfast with a smear of Kerrygold butter and an egg or two! I enjoy mine as more of a snack with my afternoon cup of cinnamon coffee. So amazing. 🤤

The original recipe comes from www.runningwithspoons.com. Thank you Amanda, for another yummy creation!

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Chocolate Morning Glory Muffins (flourless)
Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar. This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 1 Earthfood per serving: ❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Instructions
  1. Preheat oven to 375F. Place large parchment baking cups in muffin tin cavities.
  2. In a food processor or high-speed blender, add almond butter through ginger and process until oats are broken down and batter is smooth and creamy. Transfer to bowl.
  3. Fold in the rest of the ingredients and mix by hand until combined. Pour batter into muffin pan, filling each cup about ¾ full.
  4. Bake for 20 minutes, or until muffin tops are set and toothpick inserted into center comes out clean. Allow muffins to cool in pan for 10 minutes. Remove and store in air-tight container for up to a week or transfer to large freezer bags and store in freezer.
Recipe Notes

Nutrition Facts per serving (1 muffin)Calories: 140Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 105 mg; Potassium: 160 mg; Total Carbohydrate: 18 g; Dietary fiber: 3 g; Net Carbohydrates: 15 grams; Sugar: 10 g (7 grams added sugar); Protein: 3 g

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Un-bee-lievable Protein Bars

March 14th, 2019 | no comments

Like peanut butter fudge with a kick!

Made with either plant-based or bone broth-based vanilla protein powder, peanut butter, bee pollen and a handful of other simple ingredients, these bars store well in the freezer and can get quite soft if left out too long (i.e. you may need to eat it with a fork!). 

Bee pollen is one of nature’s most nourishing foods, housing nearly all nutrients required by humans to thrive. It’s rich in protein, folate, B-vitamins, minerals, and live enzymes.

You can buy bee pollen in either granule or ground form, but whatever you do, make sure it is 100% raw and free from pesticides and chemicals. Both Beekeeper’s Naturals (granules) and Bareorganics (ground) are trusted and reputable options. For this recipe I would recommend using ground bee pollen.

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Un-bee-lievable Protein Bars
Made with either plant-based or bone broth-based vanilla protein powder, peanut butter, nutrient-rich bee pollen and a handful of other simple ingredients, these bars store well in the freezer and can get quite soft if left out too long (i.e. you may need to eat it with a fork!). 2 Earthfoods per serving ♥♥
Course Bars
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 cup smooth or crunchy peanut or almond butter (only ingredient should be peanuts/almonds; salt is OK too)
  • 2/3 cup (or 2 packets) vanilla protein powder Vanilla Bone Broth Protein or Garden of Life Smooth Vanilla both work well
  • 1 tbsp. chia seeds
  • 2 tsp. ground bee pollen
  • 3 tbsp. almond flour
  • 1 tsp. pure vanilla extract
  • 1 tbsp. unsweetened plant-based milk almond, coconut, cashew, flax, hemp all work well
Course Bars
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 cup smooth or crunchy peanut or almond butter (only ingredient should be peanuts/almonds; salt is OK too)
  • 2/3 cup (or 2 packets) vanilla protein powder Vanilla Bone Broth Protein or Garden of Life Smooth Vanilla both work well
  • 1 tbsp. chia seeds
  • 2 tsp. ground bee pollen
  • 3 tbsp. almond flour
  • 1 tsp. pure vanilla extract
  • 1 tbsp. unsweetened plant-based milk almond, coconut, cashew, flax, hemp all work well
Instructions
  1. Mix all ingredients together in a bowl until well combined. It should be thick and tough to mix. If too runny, add a little more protein powder or almond flour. If too thick (can't mix at all), add a splash more milk.
  2. Line a loaf pan with plastic wrap. Using clean hands, press mixture into a large rectangle shape. Freeze for one hour then cut into 8 bars. Wrap each bar individually in plastic wrap and store in a freezer bag in the freezer. Bars soften at room temperature. Enjoy!
Recipe Notes

Nutrition Facts per servingCalories: 230Total Fat: 18 g; Saturated Fat: 2 g; Sodium: 150 mg; Potassium: 300 mg; Total Carbohydrate: 7 g; Dietary fiber: 4 g; Net Carbohydrates: 3 grams;  Sugar: 1 g (0 grams added sugar); Protein: 14 g

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Chocolate Chip “Surprise” Muffins

February 12th, 2019 | no comments

I’m a cake and muffin girl. Cookies, I can take or leave them.

I chuckle when I think about my idea of a healthy breakfast in the late nineties: a fat-free raisin bran muffin from the local coffee shop, eaten proudly while sipping a sickeningly sweet, fat-free vanilla cappuccino. Oy vey!

I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you’ve got yourself a quick breakfast!

Check out these ingredients:

  • Avocado
  • Raw cacao powder
  • Pure maple syrup as a sweetener
  • Almond flour
  • Unrefined coconut oil

Next time I’m adding chopped walnuts to the batter. Yum!

This recipe was inspired by: paleoglutenfree.com

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Chocolate Chip "Surprise" Muffins
I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you've got yourself a quick breakfast (plus an extra serving of Earthfood)! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350F. Grease a muffin pan with coconut oil or line with parchment cups. In a food processor blend all ingredients until smooth (except chocolate chips).
  2. Fill the muffin pan with batter, then sprinkle with chocolate chips and bake 25-30 minutes until a toothpick inserted in the middle of muffin comes out clean.
Recipe Notes

Nutrition Facts per muffinCalories: 285Total Fat: 21 g; Saturated Fat: 8 g; Sodium: 120 mg; Potassium: 135 mg; Total Carbohydrate: 22 g; Dietary fiber: 5 g; Net Carbohydrates: 17 grams; Sugar: 13 g ; Protein: 6 g

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Whole Food Nutrition Bar

January 9th, 2019 | no comments

Nutrition bars can be expensive, the higher quality varieties cost upwards of $2.50 per bar…that’s $75 a month! 

Although I’m not willing to give up my favorite nutrition bars, I do like to supplement with a homemade bar to cut down on the cost. Plus, I control what goes in and can tweak accordingly to suit my tastes. 

This no-bake recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. Maca, also known as Peruvian ginseng, is the root of a vegetable native to Peru. It falls under the category of “adaptogens”, which means it has the power to fight daily stress, thereby helping your body achieve a state of balance and harmony.

These gluten, grain and dairy-free bars are naturally sweetened with dates, but I also added a tablespoon of raw honey. You can leave that out if you’d like. The healthy fat comes from raw almonds and unrefined organic coconut oil, and I also added some Bob’s Red Mill Pea Protein Powder for some extra protein.

Oh…and I used flaked quinoa instead of oats to keep it grain-free.

PS: You may also want to check out my post on the Top Six Dietitian-Approved Nutrition Bars, where I highlight my favorite bars out there!

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Whole Food Nutrition Bar
This gluten, grain and dairy-free, no-bake nutrition bar recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Instructions
  1. Add all ingredients to a food processor and gently pulse until the nuts are chopped and a cohesive mixture is formed. You may have to divide the mixture into two and process each batch separately, then stir to combine together in a large bowl.
  2. Line a 9 X 6 rimmed baking dish with parchment paper and press the mixture into dish until flat and smooth. Refrigerate for an hour then cut into 20 squares and top with additional coconut flakes. Bars will keep for one week in the refrigerator or two months in the freezer.
Recipe Notes

Nutrition Facts per barCalories: 150Total Fat: 10 g; Saturated Fat: 3 g; Sodium: 70 mg; Potassium: 140 mg; Total Carbohydrate: 12 g; Dietary fiber: 3 g; Net Carbohydrates: 9 grams; Sugar: 6 g (1 gram added sugar); Protein: 5 g

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Better-4-You Rice Crispy Treats

January 1st, 2019 | no comments

I’m a sucker for food photos- especially on Pinterest. The original photo for this recipe caught my eye (and tastebuds) because really…who doesn’t love Rice Crispy Treats?

Hailing directly from medicalmedium.com, the only thing I changed was making my own cashew butter (which is REALLY easy and cheaper than store-bought). 

No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute.

These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought crap…and yes, it IS crap. 

Make a batch and then transfer to a sealed container and refrigerate. When the mood strikes, pull one out and enjoy with a cup of coffee!

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Better-4-You Rice Crispy Treats
No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute. These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought junk! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Instructions
  1. Combine raw honey, prepared cashew butter, vanilla and salt in a large bowl. Stir well. Add the puffed rice and mix with a spatula until combined.
  2. Line a 9x9 baking dish with parchment paper and pour mixture into the dish. Press down with the spatula to smooth out and place in the refrigerator for 1 hour. Once the bars are hardened, cut into 16 squares and store in a sealed container in the refrigerator.
Recipe Notes

Nutrition Facts per serving (1 square)Calories: 110Total Fat: 5 g; Saturated Fat: 1 g; Sodium: 40 mg; Potassium: 73 mg; Total Carbohydrate: 15 g; Dietary fiber: 0 g; Net Carbohydrates: 15 grams; Sugar: 8 g (8 grams added sugar from honey); Protein: 2 g

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Chocolate Earthfood “Pudding” Cups

December 5th, 2018 | no comments

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: ♥♥♥
Prep Time 15 minutes
Servings
servings
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.
Prep Time 15 minutes
Servings
servings
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.
Instructions
  1. 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.
  2. 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!
Recipe Notes

Nutrition Facts per serving: Calories: 310Total 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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No-Bake Pumpkin Pie Balls

November 29th, 2018 | no comments

I love it when I try a nutritionally-upgraded recipe that tastes so good, I actually end up preferring it to the real thing.

I like pumpkin pie, but I can take or leave the crust…it’s really the filling I’m after. Thank you London from www.evolvingtable.com for this amazing recipe for No-Bake Pumpkin Pie Balls. I made a batch to take to Thanksgiving dinner because I knew at least one person would appreciate this upgraded version of pumpkin pie. 

The recipe couldn’t be easier. Made by combining almond and gluten-free oat flours with unsweetened pumpkin puree, pure maple syrup and spices, these little bites of heaven really hit the spot. And because they take a little dive in coconut sugar at the end, what you end up with is a sweet (but not too sweet) treat. 

Pure maple syrup and coconut sugar are both lower glycemic sweeteners, meaning they are a tad bit gentler on your blood sugar.

If the balls aren’t eaten right away, London recommends storing them uncovered in the very back of your refrigerator…otherwise you’ll end up with soggy balls. And that’s no fun for anyone! 🙂

PS: I know these totally look like deep fried sauerkraut balls, but trust me, they are the furthest thing! Ha, ha, ha…

Print Recipe
No-Bake Pumpkin Pie Balls
The recipe couldn't be easier. Made by combining almond and gluten-free oat flours with unsweetened pumpkin puree, pure maple syrup and spices, these little bites of heaven really hit the spot. And because they take a little dive in coconut sugar at the end, what you end up with is a sweet (but not too sweet) treat. 0 Earthfood servings.
Prep Time 10 minutes
Servings
balls
Ingredients
  • 1 1/4 cup almond flour Bob's Red Mill is a good one!
  • 1 cup gluten-free oat flour Alternatively you can run a little over one cup of uncooked gluten-free oats through your food processor until it turns into flour
  • 1/3 cup pumpkin puree Farmer's Market Organic Pumpkin
  • 3 tbsp. pure maple syrup
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. pumpkin pie spice
  • 1/4 tsp. Sea salt
  • 1/2 tsp. pure vanilla extract
Coconut Sugar Coating:
  • 1/4 cup organic, unrefined coconut sugar Madhava, Big Tree Farms, Nutiva, or Navitas brands
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. pumpkin pie spice
Prep Time 10 minutes
Servings
balls
Ingredients
  • 1 1/4 cup almond flour Bob's Red Mill is a good one!
  • 1 cup gluten-free oat flour Alternatively you can run a little over one cup of uncooked gluten-free oats through your food processor until it turns into flour
  • 1/3 cup pumpkin puree Farmer's Market Organic Pumpkin
  • 3 tbsp. pure maple syrup
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. pumpkin pie spice
  • 1/4 tsp. Sea salt
  • 1/2 tsp. pure vanilla extract
Coconut Sugar Coating:
  • 1/4 cup organic, unrefined coconut sugar Madhava, Big Tree Farms, Nutiva, or Navitas brands
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. pumpkin pie spice
Instructions
  1. In a large bowl combine oat flour and almond flour. Add pumpkin puree through vanilla extract and mix until well incorporated, using your hands towards the end to ensure even mixing.
  2. In a small bowl combine Coconut Sugar Coating ingredients.
  3. Scoop 2 tablespoons of pumpkin pie mixture and roll into a ball. Place in the coconut sugar bowl and roll to completely cover. Place on a large plate and repeat with remaining mixture.
  4. If not eaten right away, store uncovered in the very back of your refrigerator.
Recipe Notes

Nutrition Facts per serving (1 ball): Calories: 100Total Fat: 5 g; Saturated Fat: 0.5 g; Sodium: 40 mg; Potassium: 35 mg; Total Carbohydrate: 11 g; Dietary fiber: 2 g; Net Carbohydrates: 9 grams; Sugar: 5 g (4 grams added sugar from maple syrup and coconut sugar); Protein: 3 g

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