Sugar-Free, Gluten-Free, Mega Healthy Cookies

I’ve never been able to get the man in my life to eat any of my baking, even when I replaced practically all the sugar with healthier sweeteners. He has a zero tolerance approach to the sweetener unless it’s hidden in the form of my mother’s pies, but certainly makes no exception for my kitchen creations. Since it’s no fun for your tummy to eat an entire batch of cookies on its own, I caved and made a fiancé-friendly version for us to share and was ecstatic with the results! He joyously exclaimed that these are the only cookies he will ever eat and then proceeded to eat three of them right off of my beautiful photo display.

Not only are they delicious, but they couldn’t possibly get any healthier: sugar-free, gluten-free, oil-free and vegan!

If you’re looking for a slightly more decadent treat, add in 1/4 cup of 70% dark chocolate or carob chips.

Mega Healthy Cookies

Ingredients

• 2 medium ripe bananas, mashed
• 1/2 cup quick oats
• 1/2 cup chopped dates
• 1/2 cup raisins
• 1/4 cup unsweetened coconut
• 1/4 cup chopped walnuts
• 1/4 cup sesame seeds
• 1/4 cup sunflower seeds
• 1 tsp cinnamon
• 1/2 tsp vanilla extract
• 2 tbsp vanilla vegan protein powder or 1 tsp stevia powder (optional)
• 16 pecan halves

Directions

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix all ingredients, except pecans, in a large bowl.
3. Spoon 2 tbsp mounds of batter onto a parchement-lined cookie sheet and press pecans into tops of each. Bake for 15 minutes, let cool for 10 minutes before serving. Enjoy!

Nutritional Information

Makes 16 cookies. Per cookie:

125 calories – 16 g carbs – 3 g protein – 6 g fat – 2 g fiber

Chocolate Coconut Quinoa Balls

This recipe combines two of my favorite snacking foods (chocolate and nut butters) into one convenient little bite. Super easy to make, they are creamy, nutty and just sweet enough to make you feel like you’re really indulging, but are WAY healthier than a chocolate bar or even a packaged granola bar. Carry a couple to energize on the go or take them over to your next tea party! I like to keep a batch in my freezer and grab a couple on my way to work to eat as a mid-morning snack that tastes more like dessert than a ball of quinoa.

Ingredients

• 3 cups cooked quinoa
• 1/4 cup cocoa powder
• 1/3 cup maple syrup
• 3 tbsp nut butter (almond, cashew, peanut)
• 1 tbsp coconut oil
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1/4 cup unsweetened shredded coconut

Directions

1. Mix all ingredients, except coconut, in a large bowl.
2. Spread coconut on a large plate. Line a baking sheet in parchment paper.
3. Form 1.5 tbsp balls in your hands, roll them in coconut and place on baking sheet.
4. Refrigerate for a couple of hours to harden before enjoying.

Nutritional Information

Makes 20 servings. Per serving:

75 calories – 10 g carbs – 2 g protein –  3 g fat – 1 g fibre

Sesame Kale Chips

Life has been a little CRAZY as of late, hence the 7 weeks that have swiftly elapsed since my last post. In all honesty I haven’t made any new recipes since then. It’s just been the same old vegetarian chili for 49 days, minus those where I’ve been away in Barbados, D.C., and Mexico. Having, alas, drained my vacation time for the next 8 years, you can expect an appreciable number of recipes to surface on this blog in the foreseeable future.

Figured I would take it easy my first day back in the kitchen, so as not to injure myself of course. Seeing as you can make kale chips without the use of a knife, they were an obvious choice for my rusty hands. Also, travelling can suck the health right out of you, so what better way to replenish it than with nutritional powerhouse of almighty kale!

Typically I wouldn’t speak proudly of eating an entire bowl of chips, but when they are made from kale and not from potato or tortilla, then I want to get on top of my soapbox (honestly, where would you even get one of these?) and preach the miracle properties of kale: MORE IRON than BEEF, MORE CALCIUM than MILK!

Serves 2 generously

Ingredients

• 1 bunch kale, stems removed and chopped
• 2 tbsp sesame seeds
• 1 tbsp sesame oil
• 1/2 tsp salt

Directions

1. Preheat oven to 350 degrees Fahrenheit.
2. Combine all ingredients in a large bowl and mix well.
3. Spread kale over large cookie sheets and bake until crispy, but now brown.
4. Remove from oven and enjoy immediately!

Nutritional Information

Makes 2 servings. Per serving:

226 calories – 25 g carbs – 9 g protein – 13 g fat – 6 g fibre

Mega Moist Banana Blueberry Muffins

As you can see in my lack of recent posts, I haven’t cooked much as of late. Family Thanksgiving gatherings in Vancouver, training for / running the Nike Women’s Half Marathon in San Francisco, and business day trips out of town have somehow all gotten in the way of me and my kitchen. So when I finally had a weekend at home to sort myself out, all I was craving was the simplicity and comfort of never-fail bananas, blueberries and maybe some carbs (still trying to kick my carb addiction after running that darn half!). This recipe uses whole wheat flour, but you could easily substitute oat (for gluten-free), spelt, (dare I suggest) white or any other flour you like.

My mother used to (all the way up until I moved out of home last year) make us fresh muffins for breakfast every second day and would always put chocolate chips in mine (you’re the BEST, Mom!). But rather than crack open the Costco-size bag of Chipits in my freezer (cause once they’re open they, quite pathetically of me, become my go-t0 afterwork snack) I opted for the bag of frozen blueberries, which may have been even better than the chocolate. Okay no, who am I kidding, chocolate always wins, but the blueberries are pretty darn good.

At the very least the blueberries do cut out enough sugar and fat that these muffins only have 121 calories each, meaning you can have not one, but TWO, for breakfast and still have room left for yogurt or fruit. Or enjoy the best of both worlds and do half and half chocolate-blueberry!

INGREDIENTS

Dry

Wet

and 1 cup blueberries (fresh or frozen)

DIRECTIONS

• In a large bowl, mix together all dry ingredients.
• In a medium bowl, or large liquid measuring cup (as above), mix all wet ingredients.
• Add wet ingredients to dry ingredients and mix until dry are moistened.

• Fold in blueberries.
• Pour batter into muffin tin (for 12) sprayed with oil.

• Bake at 375 degrees Fahrenheit for 20 minutes, or until a toothpick pushed into the centre comes out clean.

Just look at how golden these guys come out of the oven!

• Let cool for 10 minutes in pan before removing to cooling rack…or skip the cooling and just dive right into one!

NUTRITIONAL INFORMATION

Makes 12 muffins.

Per muffin: 121 calories – 26 g carbs – 3 g fibre – 1 g fat – 4 g protein

Creamy Avocado Dip

Man is this post overdue! The past month went by in a flash, but not without some great memories: bike riding around one of the world’s greenest cities (Copenhagen), lunch at the world’s best restaurant (Noma), catching up with the best of friends (Stockholm), exploring one of the greatest capitals (Washington), and running a 10K PB through the Rockies (Banff).

Needless to say, I haven’t had much time in the kitchen, so Just Indulgence has been rather neglected. But I’m back home and back at it with a phenomenal recipe: creamy avocado dip!

I was not expecting this dip of a few veggies, avocados and greek yogurt to come out so decadent, but after tasting the spatula I was honestly torn between jumping for joy and going in for a re-dip. So huge thanks to Dave’s mom, Janis, for the recipe book that inspired such a beautiful creation.

I cut recipe’s salt in half and replaced the sour cream with non-fat greek yogurt, which couldn’t be a better substitute  – you cannot tell the difference! Plus it dilutes the heavy avocado calories and adds a punch of protein. Serve over rice cakes, on a sandwich, with veggies and pita chips or basically anywhere you’d throw traditional guacamole and you’ll honestly never go back!

A little tip to keep the avocado from going grey: save the pits and plop them into the finished dip. I have no idea how it works, but it’ll sure save the ascetics of your dip!

INGREDIENTS

• 1 medium shallot, chopped
• 1 medium jalapeno, seeded and chopped
• 1 large garlic clove
• 1/2 lime, juiced
• 1/2 tsp salt
• 1/2 cup 0% fat plain greek yogurt
• 2 avocados, pitted and peeled

DIRECTIONS

• Toss shallot, jalapeno, garlic, lime juice and salt into a food processor and blend well.
• Add greek yogurt and blend until smooth.
• Add avocados and blend until smooth.
• Refrigerate 30 minutes before serving and then enjoy!

NUTRITIONAL INFORMATION 

Makes 2 1/2 cups.

Per tbsp: 19 calories, 1 g carbs, 2 g fat, 1g protein, 1 g fibre

Chocolate Coconut Clusters

Here’s another treat I made for the baby shower last weekend. Love that these are no-bake and totally remind me of chewy chocolate puffed-wheat squares, but coconutty and with a little more fibre. With only 69 calories per cluster, you can have a couple without feeling the least bit guilty.

I used sweetened coconut flakes, but I think you could get away with the unsweetened variety – these clusters were sweet enough!

INGREDIENTS

• 2 cups coconut palm sugar
• 6 tbsp unsweetened cocoa powder
• 1/2 cup 2% evaporated milk
• 1/2 cup butter or margarine (I like butter)
• 1/2 teaspoon vanilla extract
• 3 cups quick oats
• 1 cup sweetened coconut flakes

DIRECTIONS

• Mix sugar, cocoa powder, milk, butter and vanilla in a medium pot.
• Cook on medium heat, stirring constantly.Bring to a boil for 1 minute.
• Remove from heat and stir in oats and coconut.
• Use a 1 1/2 tbsp to spoon clusters onto a baking sheet lined in parchment. Leave as messy clusters or shape to your desire.
• Let cool in the fridge for 30 minutes and enjoy!

NUTRITIONAL INFORMATION

Makes about 50 clusters.

Per cluster: 69 calories, 12 g carbs, 2 g fat, 1 g protein, 1 g fibre

Chocolate Covered Fruit Pops

On Saturday we celebrated the soon-to-be motherhood of one of my best friends. In preparation for the 53 confirmed guests, we got started cooking on Friday night and basically didn’t stop until 3 PM the next day (my feet were killing me from the kitchen tile)! With six pairs of hands we managed to pull of decorations, goodie bags, and 17 menu items! So expect a few finger-food posts this week.

These fruit pops were a total party hit! I saw them go by on Pinterest (where would we be without it) and thought they’d be a fun little treat for the guests. Plus the fruit and dark chocolate has got to make them kind of healthy… right? I’m actually thinking of making a chocolate-free version as an everyday frozen treat.

They’re really easy to make, but do require about an hour with all the fruit chopping, chocolate melting and pop freezing.

INGREDIENTS

• 2 bananas, each cut into 12 pieces
• 12 medium strawberries, halved lengthwise
• 1/2 pineapple, cut into 24 bite-size pieces
• 150 g dark chocolate
• 2 tsp coconut oil, though any oil will work
• 24 toothpicks
• 2 tbsp each flaked coconut and chopped almonds for topping

DIRECTIONS

• Skewer a piece of strawberry (on top), banana and pineapple (on bottom) onto each toothpick.
• Arrange all pops on a baking sheet lined with parchment paper and freeze for at least 30 minutes. I had left them over night to break up prep time for these.
• Melt chocolate with coconut oil using a double boiler. You can also do this in the microwave, but use short 20 second burst to avoid burning the chocolate.
• Remove pops from freezer and dip half of each piece in chocolate, press in topping (coconut or almond separately, or both together!) and return to baking sheet, standing them up on their side.
• Return tray to freezer. Remove 5 minutes before serving to let soften and then enjoy!

NUTRITIONAL INFORMATION

Makes 24 pops.

Per pop (not including toppings): 50 calories, 8 g carbs, 2 g fat, <1 g protein, 1 g fibre

 

Fruity Fibre Optics

Post run, this smoothie was a great way to tie us over until we finished making dinner, which turned out to be shredded wheat, berries and soy milk… Figured we’d treat ourselves for the sweat. Actually, we just got lazy after preparing our yogurt snacks and lunches (chicken, broccoli, sweet potato, quinoa and white cheddar) for work today.

Packed with tons of fruit (and therefore mega antioxidants and fibre), with a touch of undetectable spinach for an iron boost, it was so sweetly delicious you could probably have it for dessert. The banana and Greek yogurt really give it the perfect level of creaminess to leave you satisfied.

Fruity Fibre Optics is what Dave would call this creation if he owned a smoothie stand.

INGREDIENTS

• 2 cups frozen mixed fruit
• 1 cup spinach
• 1 cup frozen blueberries
• 1 banana
• 1 apple
• 100 g nonfat Greek yogurt

DIRECTIONS

• Throw it all in a blender and let er rip!

I have a Vitamix, like they have at Booster Juice or any commercial smoothie joint, that works like a charm. They aren’t exactly cheap, but do come with a 7-year warranty and grind through frozen fruit, ice, avocado pits, flax seeds, etc. like nothing else. I highly recommend this machine for anyone serious about smoothies.

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 270 calories, 57 g carbs, 1 g fat, 12 g protein, 12 g fibre

Yogurt Protein Snack

This is the super power snack that Dave and I use as a midmorning pick-me-up, though it’s substantial enough to eat as a breakfast too. This snack is packed with nutrients:

• cinnamon – lowers cholesterol; regulates blood sugars; natural food preservative; great source of magnesium, fibre, iron and calcium; and is known to boost cognitive function and memory
• protein powder – contains essential amino acids for a healthy body (muscles, ligaments, hair, nails, teeth, body fluids, organs, glands); weight-loss friendly (high protein, low sugar, low fat = lots of calories burned in digestion); stress relieving (slows production of cortisol)
• figs – high in fibre (control blood sugars), calcium (strong bones), potassium (lower blood pressure) and iron
• yogurt – source of probiotics (healthy intestine); low lactose (easier to digest than milk); good source of calcium and vitamin B; and high in protein
• cottage cheese – high in protein, calcium and vitamin B
• olive oil – monounsaturated fat (controls LDL cholesterol)
• blueberries – extremely high in antioxidants (highest of all fresh fruits), and high in fibre

The cinnamon and blueberries give it just enough flavour and sweetness to avoid using sweetened yogurts and protein powders, and the figs are little tasty treasures floating in a sea of sweet calcium. I love that the protein helps keep me full all the way until 1 PM – so I can make it through lunchtime yoga without passing out.

INGREDIENTS

• 1 tsp cinnamon
• 1 scoop 100% natural whey protein powder
• 3 dried figs
• 1/2 cup low fat plain yogurt
• 1/2 cup low fat cottage cheese
• 1 tbsp olive oil
• 3/4 cup frozen blueberries (or fresh)

DIRECTIONS

• Add cinnamon, protein powder, figs, yogurt, cottage cheese and olive oil to a liquid-tight container.
• Stir well.
• Mix in blueberries.
• Pop the top on and take it to work! Or, if you want to enjoy it right then, defrost the blueberries in the microwave before mixing them in.

          

  

Thanks, Dave, for being my hand model

NUTRITIONAL INFORMATION

The above recipe is for what Dave eats. Since Dave has about 50 lbs on me (and I’d like to keep it that way!), I like to cut all ingredients, but the protein powder, by half. I’ll also skip the olive oil and figs on days I’m not working out.

Per serving (full recipe): 548 calories, 50 g carbs, 18 g fat, 51 g protein, 11 g fibre

Banana Apple Pumpkin Muffins

Part 2 of making brinner was baking these muffins. The girls just raved at how flavourful and moist they came out and gluten&eggyolk-free Sophia was even able to enjoy them.

INGREDIENTS

• 1 1/4 cup large flake oats
• 1/2 cup oat bran
• 1 1/2 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 1 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• 1/4 tsp ground nutmeg
• 3/4 teaspoon stevia powder
• 1 cup pumpkin puree
• 1 ripe medium banana, peeled and mashed
• 1/2 cup plain low-fat yogurt
• 1/4 cup honey or maple syrup
• 1/4 cup vegetable oil
• 2 egg whites (or 1 whole egg)
• 1 tsp vanilla extract
• 1 green apple, chopped
• 2 tbsp orange zest (optional)

DIRECTIONS

• Grind oats into a flour in a food processor.
• Mix all dry ingredients in a large bowl.
• Mix all wet ingredients, expect for chopped apple and orange zest, in a medium bowl.
• Add wet mixture to dry ingredients and stir until moist. Fold in apples.
• Distribute batter into 12 silicone muffin cups or muffin tin. Sprinkle with orange zest.
• Bake at 375 degrees Fahrenheit for 20 minutes or until an inserted toothpick comes out clean.
• Remove from oven, let cool for 5 minutes and enjoy!

NUTRITIONAL INFORMATION

Makes 12 servings.

Per serving: 143 calories, 22 g carbs, 10 g sugar, 6 g fat, 4 g protein, 3 g fibre