Toasted Coconut, Date, and Dark Chocolate Energy Bites
The flavor of toasted coconut, when combined with the sweet, caramel-like flavor of the dates and the richness of the chocolate, is reminiscent of a classic Girl Scout cookie – can you guess which one?
When melting chocolate, be sure that your bowl and utensils are dry, as any contact with moisture will cause the chocolate to seize. A tiny bit of coconut oil will ensure that the chocolate melts smoothly.
Substitutions (optional)
If you’re looking for a nut-free option, you can replace the peanut butter with sunflower seed butter or tahini. For those who prefer a different sweetener, honey or agave syrup can be used in place of maple syrup.
Level Ups (optional)
To add an extra layer of flavor, consider sprinkling a pinch of sea salt over the chocolate drizzle for a sweet and salty combination. You could also mix in some chia seeds or flax seeds for added fiber and omega-3s, or swap out the dark chocolate for white chocolate for a different twist.
Berry and Oat Crisp
Desserts do not have to be unhealthy to be enjoyable! Eating a serving of fiber-forward, oat and almond topped, low-glycemic berry crisp is a delicious way to end a meal (or begin the day). A touch of mineral-rich maple syrup gives this dessert just enough sweetness. Berries are chock full of antioxidants and anthocyanins, which are extremely anti-inflammatory.
Trading pulverized oats for traditional white flour increases the nutritional value of this dessert by adding fiber to the mix. If you love butter, feel free to use it instead of coconut oil. Also, this delicious dessert is gluten free!
Substitutions (optional)
Substitute pineapple and mango for the berries
Strawberry Chia Pudding
Chia pudding is very simple to make and is packed full of omega-3 fatty acids, which help fight inflammation and are extremely high in fiber. One serving of this delicious pudding has about half of the amount of daily fiber that most people require. Enjoy this as your first meal of the day or as a hearty snack.
Level-ups (optional)
Top the pudding with additional berries.
Pumpkin Chocolate Chip Muffins (Grain-Free)
These grain-free, pumpkin spice muffins with dark chocolate chips are simple to make as you simply measure the ingredients and whisk them together in one bowl. The nut butter is a source of healthy fat and fiber, and the dark chocolate chips contain delicious antioxidants.
Learning Objectives
Learn how to make grain-free muffins.
Level Ups (optional)
Add chopped walnuts or pecans for more texture and an extra nutty flavor.
Substitutions (optional)
Substitute mashed or pureed sweet potato or butternut squash in place of the pumpkin.
Pumpkin Spice Quick Bread
This tasty, pumpkin spice bread is the perfect seasonal snack or sweet! Plus, it’s super easy to make! You can whip up the batter in a blender or by using a bowl and whisk.
Low Sugar Crustless Pumpkin Pie
This delicious, low carb dessert has all the flavor of pumpkin pie without all the sugar. By substituting granular monk fruit sweetener for the sugar, you get all the pumpkin pie taste without any added sugars.
Learning Objectives
Learn how to bake with monk fruit sweetener.
Level Ups (optional)
Top with crushed, toasted pecans pieces and whipped cream.
Caramelized Pineapple Slices
Pineapple is sweet but when you heat it up and caramelize the natural sugars, the fruit is at another level. The subtle flavor of the coconut oil plays well against the acid-sweet of the pineapple, and the cinnamon and maple syrup added at the end makes for a flavorful sauce to drizzle over each piece. Enjoy with vanilla frozen yogurt or on its own.
Learning Objectives
Learn how to cut a whole pineapple and how to caramelize pineapple slices.
Level Ups (optional)
Add toasted, crushed macadamia nuts for some crunch, extra flavor and additional fiber.
No-Bake Blueberry Lemon Energy Bites
These quick and easy protein bites get their protein from creamy cashew or almond butter along with omega-3 rich hemp seeds. Oats and Medjool dates up the fiber content while the latter provides a caramel-like sweetness. Dried blueberries pack in even more fiber and a pop of sweetness that is brightened by the lemon zest. Enjoy these as a portable snack or after a meal!
Learning Objectives
Learn how to make quick, easy and economical portable snacks which contain protein.
Level Ups (optional)
Dip into melted white chocolate and sprinkle the tops with hemp seeds.
Substitutions (optional)
Substitute chopped dried cranberries and orange zest in place of the blueberries and lemon zest. Substitute chopped dried cherries, 2 tsp of mini chocolate chips and ⅛ tsp of almond or vanilla extract in place of the blueberries and lemon zest.
Chocolate Avocado Pudding
You’ll never taste the avocados when spiked with rich cocoa powder. The addition of coconut oil to this raw, vegan pudding will round out the flavors. Note that the pudding will solidify if you refrigerate it (coconut oil liquefies at 75 degrees). For extra flavor, sprinkle orange zest or coconut on top. Serve with ripe berries and/or coconut cream.
Learning Objectives
Learn how to make a pudding without the traditional ingredients such as milk, egg and starch.
Level Ups (optional)
Garnish with fresh berries and/or sliced bananas. Add more fiber and healthy fats with a sprinkling of chopped nuts or hemp seeds. Make it spicy with the addition of ½ tsp cinnamon and ⅛ tsp cayenne pepper. Make it chocolate-mint flavor with the addition of ½ tsp mint extract.
Substitutions (optional)
Substitute agave nectar or honey for the maple syrup. For a low sugar option, use 8-12 drops liquid Stevia + ⅓ cup canned full fat coconut milk.
Almond Flour Cookies
These vegan and grain-free cookies are easy to make, and the dough comes together in less than a minute. Fiber-rich almond flour is the star ingredient, and the sweetness comes from real maple syrup. If you don’t have almond extract, just double the vanilla extract. These cookies are crispy on the outside and soft in the middle.
Learning Objectives
Learn how to use almond flour for baking.
Level Ups (optional)
Add ½ cup of chocolate chips, chopped nuts or dried fruit. Add ½ tsp each of cream of tartar and cinnamon for a Snickerdoodle-like cookie.
Substitutions (optional)
Substitute ½ cup coconut flour for the almond flour and ½ tsp coconut extract for the almond extract. Skip the powdered sugar and add ½ cup of dark chocolate chips.