So this is going to be delicious and healthy. It's like a dream right? Lets begin
1.HEALTHY APPLE, PECAN AND HONEY CARAMEL CHEESECAKE
- 1½ cup graham flour
- ½ cup old fashioned rolled oats
- ½ cup natural wheat bran
- ¼ cup wheat germ
- 75g crushed pecans
- ¼ cup unsweetened applesauce
- 2 tbsp coconut oil
- 2 tbsp liquid honey
- ½ tsp salt
- ½ tsp ground cinnamon
- ¼ tsp freshly grated nutmeg
- 500g 1% cottage cheese
- 250g 0% Greek yogurt
- 2 whole eggs
- ½ cup egg whites (or 4 egg whites)
- ¼ cup liquid honey
- The zest of 1 lemon
- 1 tsp cinnamon
- 6 apples, peeled and thinly sliced
- ½ tsp cinnamon
- 100g pecans, roughly chopped
- ⅓ cup liquid honey
- 1 cup 2% evaporated milk
- Add all the ingredients to food processor and process until well combined.
- Transfer to a non-stick spring form pan and press to the bottom and sides (all the way to the top) of the pan to form a crust.
- Set aside
- Preheat oven to 375F
- Add all the ingredients to the bowl of your food processor and process until smooth and creamy, about one minute.
- Transfer to the reserved pie crust.
- Bake in 350F oven for 40-45 minutes, until filling is somewhat set.
- While cake is baking, cook sliced apple in a skillet over medium heat, until they start to soften up, about 3-5 minutes. Add cinnamon, mix to coat and set aside.
- Make honey caramel (see instructions below)
- After the cake has baked for 40-45 minutes, take it out of the oven, spoon cooked apples overtop, sprinkle pecans and pour caramel all over the apples.
- Put cake back in the oven and cook for an additional 20-25 minutes.
- Turn off the oven and open the door slightly. Allow cake to cool for a couple of hours, then take it out of the oven and let it cool completely before transferring it to the refrigerator, where you will leave it to cool for at least 4 hours, preferably overnight.
- Drizzle with a little bit of honey when serving.
- In a heavy saucepan, over medium heat, bring the evaporated milk up to a simmer.
- In a second saucepan (choose one that is large enough to accomodate at least 8 cups of liquid, bring honey to a boil over high heat.
- Without stirring, allow honey to boil until it takes a nice dark caramel colour, about 3-4 minutes. Monitor it closely until it reaches the desired color. Don't let it go too dark however, as you don't want it to burn.
- When honey has reached the desired colour, remove from heat and pour in the evaporated milk A LITTLE AT A TIME, while constantly stirring with a long handled wooden spoon (the steam will be VERY hot!). Be very careful here as this mixture will bubble heavily and might boil over if you go at it too quickly.
- Once all the milk has been added and completely incorporated, give the caramel another quick boil, then turn off the heat and set aside until ready to use.
2.Velvety Vegan Chocolate Mousse
Place coconut cream in the refrigerator overnight. (I also like to place my bowl and whipping beaters in the refrigerator as well, as it helps the stiff peaks to form faster)
2In a large metal bowl add cold coconut cream and beat until stiff peaks form. (You can either do this by hand with a whisk, if you feel like building up some muscles, or with ann electric beater)
3Step 2: Melt the chocolate bar in a microwave, first coarsely chop the chocolate (Save other 20 grams for garnishing or snacking) Place in a microwave safe bowl and heat on 50% power for 1 minute (only put in microwave for 15 seconds at a time and stir and check- do not over heat as chocolate will break). Remove from the microwave and stir. Continue this process until the chocolate is almost melted. Then stir until the chocolate is smooth. Alternatively, you can melt chocolate slowly on top of a double boiler but make sure that the water on the bottom is barely simmering.
4FYI: Please keeps these following tips in mind when working with chocolate. Chocolate and water do NOT mix and the chocolate will seize up (hardens and cracks) when it comes in contact with water . The steam from the bottom of a double boiler can cause this problem. Make sure to keep your chocolate dry as it melts. If your chocolate does seize up, no worries, you can blend in a teaspoon of vegetable oil and the chocolate should smooth out again. When making chocolate decorations or chocolate swirls, keep chocolate in the refrigerator up to the minute you are ready to work with it, so it does not soften.
5Gently fold melted chocolate into whipped coconut cream until well mixed.
6Spoon velvety chocolate mousse into glass dishes or martini glasses and garnish with chocolate curls or coconut sugared cranberries. Enjoy the chocolate buzz!
7 Tbsp (2.5 oz) 60% cocoa bittersweet chocolate chips (such as Ghirardelli)
1/4 cup dried wild blueberries (sold in produce section)
1/4 cup sliced almonds
Microwave chocolate in a glass bowl for 60 to 75 seconds or until melted. Stir in blueberries and nuts, then drop 5 rounded tablespoons onto parchment paper. Cool in refrigerator for 2 to 4 minutes or until firm. Makes 5 turtles.
Per turtle: 104 cal, 8 g fat (3.5 g sat), 0 mg sodium, 9 g carbs, 1 g fiber, 2 g protein
4.Chocolate cherry pudding.
This “pudding” from Chris Mohr, Ph.D., R.D., gets its creaminess from an avocado, which is packed with heart-healthy fats that will keep you feeling full and satisfied. “The cacao powder is a rich source of antioxidants, while ingredients in the tart cherries may help improve sleep and exercise recovery,” Mohr explains.
What you need:
1 large avocado, soft and ripe
1/8 cup organic, cacao powder
3 Tbsp coconut milk
1/2 tsp. vanilla extract
1 tsp coconut oil
1-2 Tbsp honey
1-2 Tbsp dried Montmorency tart cherries
Directions: Combine first 6 ingredients, blending well until combined. Add Montmorency tart cherries and gently fold into the pudding
5.HEAVENLY HEALTHY MATCHA GREEN TEA CAKE
- 150g almond meal
- 100g coconut flour
- 100g oats flour
- 1½ cup unsweetened apple sauce
- 1 cup buttermilk
- 1½ tbsp Matcha green tea powder
- ½ tsp salt
- 1 tsp pure vanilla extract
- 3 whole eggs, beaten
- ¾ cup (6) egg whites
- ¼ cup unpasteurized honey
- ½ cup cooked black soy beans (you could also use canned)
- 300g soft tofu, strained overnight
- 1 cup 0% fat plain Greek yogurt, strained overnight
- 1½ cup 1% fat cottage cheese, strained overnight
- ¼ cup unpasteurized honey
- ½ cup coconut butter, softened
- 2 scoops (75g) unflavored whey protein powder
- 2 tbsp coconut flour
- 1½ tsp matcha green tea powder
- Add soft tofu, yogurt and cottage cheese to a fine mesh sieve or colander lined with cheesecloth. Top with paper towel or cheese cloth and weigh this down with a light weight, such as a small can.
- Strain overnight, or at least 6 hours.
- Preheat the oven to 375F and spray a 12 x 18 baking sheet with cooking spray, then line with parchment paper. (The cooking spray will help the parchment paper adhere to the baking sheet, which is really important, so you don’t want to skip this step. If you don’t have cooking spray, brush very lightly with oil.)
- Using a stand or electric mixer, beat the eggs and egg whites until very foamy, about 10 minutes.
- Meanwhile, add the almond meal, coconut and oat flour, matcha green tea powder and salt to your food processor and process until well combined.
- Transfer to a large mixing bowl and add applesauce, buttermilk and vanilla extract. Mix delicately with a rubber spatula until very well combined. Set aside.
- Bring honey to a boil and slowly pour it into the egg mixture, without stopping the mixer. The best way to do this is to pour the honey as close as possible to the side of the bowl, so that it doesn’t come in contact with the beater.
- Continue whisking the eggs for another 3-4 minutes
- Using a rubber spatula, delicately fold in this egg mixture into the previously reserved batter and mix until well incorporated. Very gingerly fold in the black beans.
- Spread that cake batter as evenly as possible onto the prepared baking sheet and cook in a 375F oven for about 25 minutes, or until top is nice and golden brown.
- Take out of the oven and allow to cool for 2-3 minutes, then flip sheet cake over a clean tea towel. Do not remove parchment paper at this point. Allow to cool completely.
- Add strained tofu, cottage cheese and yogurt to your food processor and process until smooth and creamy, about 2 minutes.
- Pop coconut butter in the microwave for a few seconds just to soften it a little bit.
- Add it to the cheese mixture, along with honey, matcha powder, whey protein powder, and coconut flour and process again for about a minute.
- Transfer the icing to the refrigerator to firm up for at least 20-30 minutes
- Remove the parchment paper from the cake sheet and cut out the edges, then cut the sheet into three equal rectangles.
- Lay one of the rectangles on a cake board or plate and spread about one third of the icing evenly over its entire surface. Make sure you go all the way to the edge.
- Top with a second cake rectangle and spread another third of the icing. Repeat with the last layer of cake.
- Sprinkle unsweetened shredded coconut over the cake.
6.BUTTERNUT SQUASH PHYLLO BITES
- 1.5 cups cubed butternut squash
- 1 TBSP orange juice
- 1 TBSP pure maple syrup
- 1/4 cup whole shelled pistachios
- 1/4 cup walnut halves and pieces
- 1/4 cup chopped pecans
- 1.5 TBSP unsalted butter
- 1.5 TBSP brown sugar
- a pinch of salt
- 25 pre-made phyllo cups (thawed if previously frozen)
- 1/4 cup honey or to taste
Bring a medium-small pot of water to boil and cook squash for 10 minutes or until fork-tender.
In a food processor or blender, combine squash with orange juice and maple syrup and puree until smooth.
Next finely chop your nuts. This can be done in a food processor, with a sharp knife, or even by filling a plastic bag with nuts and smashing them with a wine bottle. I've employed all three techniques, choose what's easiest for you!
Bring a small skillet to medium heat and melt your butter. Add 1 tablespoon of sugar and your chopped nuts and saute for five minutes until they're nice and toasty and have a light glaze on them. If you have a major sweet tooth I'll look the other way while you double the glaze. Since I have a heavy hand with the honey I go light on the glaze.
Fill each phyllo cup with a teaspoon of butternut puree and pile on the candied nuts!
Top each bite with a hearty drizzle of honey and dig in!
Best when served at room temperature. Butternut puree and candied nuts can be made in advance and assembled when needed! I'd avoid filling the cups too far in advance since the squash will eventually soften or soggify the phyllo layers but they can easily sit out on a party platter awaiting hungry guests! Since they're dairy free, there's no need to chill them. Score!
7.Moroccan Pomegranate Mint Yogurt
1/2 cup nonfat Greek yogurt (such as Fage)
1/3 cup pomegranate arils (the pulpy seeds)
2 tsp thinly sliced fresh mint (about 5 leaves)
Fold mint into yogurt. Layer yogurt mixture and pomegranate arils in a clear dessert dish. Makes 1 serving.
Per serving: 145 cal, 0 g fat (0 g sat), 69 mg sodium, 19 g carbs, 4 g fiber, 16 g protein
8.No-bake peanut butter balls.
These peanut butter balls from Rebecca Elbaum, R.D., C.D.N., C.D.E. will replace any hankering you have for peanut butter cookies. Made with peanut butter, gluten-free almond flour, and a touch of sweetness from maple syrup, they won’t destroy your macros like peanut butter cookies would. (Add sesame seeds for extra crunch.)
What you need:
3/4 cup peanut butter
1/3 cup almond flour
1 tsp vanilla
1 tablespoon maple syrup
Directions: Place all ingredients in food processor and process until smooth. Roll into 10-12 balls and freeze for 30 minutes. Melt dark chocolate and dip balls into chocolate. Freeze for another 30 minutes.
1/2 Tbsp Kahlua coffee liqueur
2 Tbsp hot espresso
1/2 cup vanilla frozen yogurt
Scoop frozen yogurt into a serving dish. Stir liqueur into espresso, then pour over frozen yogurt. Serve immediately. Makes 1 serving.
Per serving: 131 cal, 1 g fat (0.9 g sat), 64 mg sodium, 22 g carbs, 0 g fiber, 4 g protein
10.Chocolate-Covered Greek yogurt ice cream sandwiches.
This “ice cream sandwich” from Erin Palinski-Wade, R.D., C.D.E., and the author of 2-Day Diabetes Diet, is packed with whole grains, fiber, and protein, which help you feel satisfied. It’s a healthier alternative to the refined carbohydrate-packed regular ice cream sandwiches that spike your blood sugar, Palinski-Wade explains. Plus, the dark chocolate provides antioxidants and may help lower blood sugar, and the Greek yogurt adds a healthy dose of probiotics, she adds.
What you need:
1 Flatout 5 Grain Flax Foldit
2 tbsp mini dark chocolate chips
1 tsp mini dark chocolate chips
1/2 cup low fat vanilla Greek yogurt
Directions: Cut the Flatout Foldit at its most narrow part to make two even pieces and place onto a sheet of wax paper.
Place two tablespoons of the mini dark chocolate chips in a small bowl and microwave at 30 second intervals until melted.
Spread the melted chocolate evenly over each Flatout Foldit piece until the surface has been covered. Place the pieces in the refrigerator and allow chocolate to harden. Once the chocolate has hardened, remove from the refrigerator.
Spread ½ cup of vanilla Greek yogurt evenly over the top of one chocolate-covered piece. Sprinkle the remaining one teaspoon of mini chocolate chips on top of the yogurt.
Place the remaining chocolate covered Flatout Foldit on top of the yogurt, with the chocolate side facing up. Place sandwich into freezer and allow yogurt to harden.
Once yogurt has frozen, slice the sandwich in half and serve.